The Path: Internal Family Systems (IFS)

In this deeply relaxing meditation, Dr. Richard Schwartz guides listeners through The Path exercise where they take a journey without their parts in order to learn about Self Leadership. This exercise is designed to create awareness about Self and the needs of parts, both specific and in general.

Transcript

Let's take some deep breaths again.

This is what I call the path exercise,

Path meditation.

In your mind,

Put yourself at the base of a path,

Your mind's eye.

It could be a path you've been on before,

Or it could be one that's completely new.

And just stay there at the base for a minute.

And before you go anywhere,

Meet with your parts about how they'd feel about letting you go by yourself.

If they have any fears,

You can let them know that you won't be gone long,

And that this would be good for them and for you.

See if you can organize things so that the ones who are afraid are comforted and cared for by ones who aren't.

And even with all that,

You may find that your parts don't want you to go.

And that's just fine.

You can spend the rest of the time just getting to know their fears.

Yeah,

So if they don't want you to go,

We're going to respect that.

But if they are okay waiting there for you,

Then go ahead and head out on the path,

Whatever pace feels right.

And as you go,

I'll ask you to notice a few things.

The first thing I'll ask you to notice is whether you're on the path or you're watching yourself on the path.

Because if you're watching yourself,

It means there's a part that's trying to do it for you.

And ask that part to be willing to return to the base also and to let you actually be on the path.

So you don't see yourself,

You're just there and you see your surroundings.

And as you go along,

Also notice,

See if you're thinking anything.

Because if you're thinking anything at all,

Usually means there are parts still with you.

And find those parts and see if they'd also be willing to wait,

Return to the base.

And if they are willing,

You'll gradually find yourself becoming more and more pure experience or pure awareness.

So that's the first thing I'll ask you to notice.

The second thing I'll ask you to notice is whether you're on the path or you're watching yourself on the path.

And as you go,

If you find at any point that you're lifting up off the path and flying or soaring,

Don't be alarmed,

That's fine,

You can go with that.

Thank you.

Thank you.

Thank you.

Notice your body as you go,

You may find a kind of vibrating energy running through it.

And see how possible it is to hold that energy as you continue.

Thank you.

And as you're feeling that vibrating energy,

At any point you can pause and ask if it has any guidance for you.

Thank you.

And when the time feels right,

Begin to return to the base,

Whatever pace feels right.

There's no rush.

When you get back to your parts,

Meet with them for a little while and just see how this was for them.

And see also if they'd be willing to let you hold this energy while you're with them.

And if there's anything they want you to know about this journey.

Thank you.

And when all that feels complete,

Then thank them for letting you go if they did or for letting you know they were afraid to if they didn't.

And then begin to take some more deep breaths and come back here.

Thank you.

Reviews

This is my favorite meditation from the book, No Bad Parts. The first time I used this from the book, my Parts didn’t want to be left just standing around at the trailhead. So, we built a shelter for them. They have expanded that small shelter into The Lodge. They are always welcome to hangout with me, but they often choose to stay at The Lodge when they aren’t interested in what I am doing. The Lodge, of course, is inside me just as the Parts are. So, they are always safe. I’m delighted Insight Timer offered this meditation to me today. Thanks, Dr. Schwartz.

I feel the compassion, empathy and understanding in your voice and your words which encouraged me to walk the path. Thank you for this experience.

I love Dick Schwartz and his energy and approach. I so wish he had an entire course here that taught IFS to everyone.

this was a fantastic practice after centering via vipassana.

the concepts of parts and the notion of a “base” where the parts were meant to stay and observe the self navigate a path were dynamic visualizations. they helped me to better discern the subtlety between thought, emotion, and sensation, and which part of me was responsible for them.

all in all, this practice enabled me to witness a greater awareness within myself that is defined by compassion. I’m deeply grateful for this meditation 🙏🏾.

I loved this. I'll certainly be returning to this meditation and begin to build more trust with my parts. Thank you!

Wondeful. I’ve been practicing IFS for the last 9 months with a counselor and have read and own the IFS book. Without parts work I don’t know where I would be. This meditation on the path really lets you experience being self led. Appreciate this so much!

Thank you! I am in the process of doing parts work and this meditation helped me a lot!

Beautiful! Thank you for leaving enough space in between the wonderful instructions. Such a good experience, no rush, plenty of room for discovery. I feel very free and grounded now.

As an avid hiker this metaphoric meditation strongly resonated. Very helpful parts check in and Self leadership practice. Thank you !

Oh my gosh, so good! I feel completely different after this one- so peaceful and relaxed!

This was certainly challenging but a really good practice. I will return to this 🙏

Wonderful experience and very helpful to touch base with parts.

Oh that was so cool. I Loved it. Got interrupted 1st try but re-did it & it was a trip!
I am gonna do this again n again. Thank you! 🙏💜🙏

A fascinating meditation, like no other, with insights I didn't expect. This was interesting and very helpful. Thank you Richard for sharing your work here.

Appreciate the guidance to be in Self Energy thank you 🪺🍁🍄💐🌞

i’ve done this excersise before it continues to feel challenging

Soooooo grateful for you. I went on an actual hike with my inner children. From wheelchair to walking in the woods over several years of new neuropathways building, IFS is FINALLY taking me back out into nature. Thank god you didn’t pass on the call”. Much love to you Richard. You are leaving a powerful legacy in your footprint for others to follow.

i have a little background...what a nice release when i set "everybody " aside, and just stood on the path. glorious colors and a good ten minute sobbing cry. Thank you for recording this and universal timing.

I found this very difficult and will need to keep trying it. I managed to get on the path but I started floating up way up into space and this made me really scared. I ended up having to install a tether so I dint get lost!

This meditation helped me separate myself from my parts with awareness and appreciation for my parts.