IFS Yoga Nidra: Helping Parts To Unblend

This meditation integrates concepts from the Internal Family Systems (IFS) model of psychotherapy to support you in bringing healing and harmony to your internal system. This meditation harnesses the power of yoga nidra for helping parts (which show up in the form of sensations, emotions, thoughts, and beliefs) to unblend and soften back so they can be in relationship with Self and allow Self to lead. This is also a great practice for bringing extreme or polarized parts back into balance.

Transcript

Welcome to this practice of yoga nidra.

This particular practice uses the internal family systems or IFS model as a framework for helping you to experience deep,

Integrative healing on all levels of your being.

IFS holds that we all have an essential self and rather than a singular personality or a mono-mind,

We all have many sub-personalities or parts of us that altogether make up who we are.

Some spiritual traditions refer to our parts as the ego and talk about it as something that leads us astray and must be transcended or detached from.

IFS takes a different approach that is inherently holistic and integrative.

In IFS we know self to be the natural leader of our internal system and we seek to establish secure attachment relationships between self and our parts.

We honor and respect the needs of our parts and we hold them with compassion and love.

This practice is an opportunity for your parts to get to know you and for you to get to know them.

As your parts get to know and trust you they will be more willing to relax back and allow you,

The self,

To take up more space in the body.

This particular practice is designed to be an invitation to your parts to take a much deserved rest and to be bathed in the healing glow of self.

Know that whatever you experience during this time is just right for you today.

Let go of expectations and trust that you are exactly where you need to be in your healing journey.

Yoga Nidra is traditionally done lying down on your back but can be done in whatever position is most comfortable for you.

Begin by adjusting your body so that you feel completely supported by the surface you are resting on.

Release unnecessary tension in your jaw,

Shoulders,

Arms,

Torso,

Legs,

Your entire body and mind settling,

Feeling at rest and at ease.

During Yoga Nidra welcome every experience you have as a messenger,

A part of you that is here to know and to be known by you.

Welcome every messenger as it arrives with curiosity and openness.

Allow your senses to be open to your environment and the sounds around you.

Welcome the feeling of air touching your skin,

The sensations where your body touches the surface that's supporting it,

And the feeling of letting go and being at ease throughout your entire body and mind.

Sense the body breathing itself in the natural flow of sensation as breath enters and leaves the nostrils.

The gentle rise and fall of the abdomen and chest.

And now slowly deepen your inhalations and exhalations.

Create no struggle around breathing.

Use the breath to release tension.

Let your breath flow in a steady,

Uniform,

Unbroken stream.

Stay connected to your breath as it flows in and out.

Bring all of your awareness on the gentle expansion and contraction of your abdomen as you breathe deeply in and out.

With each exhalation,

Feel a deep release of tension throughout your body.

Let go.

With each inhalation,

Simply remain with the feeling of deep release.

Sensing and releasing tension.

Welcoming deep relaxation throughout your body.

Use your breath to progressively enter a deeper level of stillness and silence.

We will continue with five more slow deep breaths,

Counting like this.

Five,

I am breathing in.

Five,

I am breathing out.

Four,

I am breathing in.

Four,

I am breathing out.

And continue at your own pace.

Be absorbed in the sound of your own breath.

Let yourself be more relaxed and more peaceful with each breath.

And now allow the counting to fall away and your breath to return to normal.

Remain attentive to the flow of energy throughout the body.

Sensing the body as a field of shimmering sensation.

Invite your mind to melt and merge in the river of energy flowing through your body.

Now follow my guidance as we rotate attention through different parts of the body.

Let your awareness rest on each body part as I name it without judgment or comment.

Experiencing and welcoming sensations.

You may feel something or little at all.

Whatever you experience is perfect just as it is.

Begin with a noticing sensation in the space between your eyebrows.

Right eye,

Left eye,

Both eyes.

Right ear,

Left ear,

Both ears.

Right nostril,

Left nostril,

Both nostrils.

Right cheek,

Left cheek,

Both cheeks.

Upper lip,

Lower lip,

Both lips.

Chin,

Right side of the throat,

Left side of the throat,

Pit of the throat.

Right shoulder,

Left shoulder,

Both shoulders.

Right elbow,

Left elbow,

Both elbows.

Right hand,

Left hand,

Both hands.

Whole right arm,

Whole left arm.

Both arms together as radiant sensation.

Notice sensation in the middle of the chest,

Right side of the chest,

Left side of the chest,

Both sides of the chest.

Navel point,

Middle of the pubic bone.

Right hip,

Left hip,

Both hips.

Right knee,

Left knee,

Both knees.

Right toes,

Left toes,

All 10 toes.

Right heel,

Left heel,

Both heels.

Whole right foot,

Left foot,

Both feet.

Right calf,

Left calf,

Both calves.

Right buttock,

Left buttock,

Both buttocks.

Whole right leg,

Whole left leg.

Both legs together as radiant sensation.

Taking awareness to a sensation in the lower back,

Middle back,

Upper back.

Right shoulder blade,

Left shoulder blade,

Both shoulder blades.

Right side of the back,

Left side of the back.

Whole back together.

Back of the neck,

Back of the head,

Entire back of the body.

Entire front of the body.

Feel sensation in the entire right side of the body,

Entire left side of the body.

And now sense the whole body,

The whole body as radiant sensation.

Sense your whole body contained in vast,

Spacious awareness.

Observe the vast stillness and silence.

Resting in this vastness,

Allow whatever comes into your field of awareness to be present without judgment or comment.

Welcome every messenger as it arrives with curiosity and life.

Receiving your Welcome feelings that are present.

Perhaps the feeling of warmth,

Heaviness,

Or the feeling of being at ease.

Without changing anything,

Simply welcome feelings that are present just as they are.

And now locate opposite feelings.

If you are sensing warmth,

Find coolness.

If heaviness,

Sense lightness.

If ease,

Then tension.

Without going into thinking,

Just sensing.

Then come back to the original feeling.

And then feel its opposite again.

As you're ready,

Move back and forth between opposites at your own pace.

When it feels right,

Welcome both opposites simultaneously,

Experiencing how this impacts your entire body and mind.

No thinking.

Just sensing.

Experiencing.

Feel yourself as the compassionate witness,

The one observing without judgment all these feelings that are coming and going in your awareness.

Feel yourself as spacious,

Open awareness.

Affirm to yourself,

I am aware,

Awake,

And resting at ease.

And now welcome an emotion that's present in your body.

Or bring into your awareness an emotion you are working with in your life.

If no emotion is present,

Be with what's calling your attention right now.

Whether an emotion or another sensation.

Even if an emotion is present,

Notice how you sense it in or around your body.

As you lightly focus on it,

Notice any words or images that accompany this emotion.

Become your experience just as it is without judging or trying to change it.

And now locate an opposite emotion.

And notice where and how you experience this opposite in your body.

If it's helpful,

Recall a memory that invites this opposite of emotion more fully into your body.

When it feels right,

Move back and forth between these opposites.

Experiencing first one,

Then its opposite in your own time.

Sense how each emotion affects your body and mind.

And then sense both emotions simultaneously.

Realizing how this affects your entire body and mind.

Feel yourself as the compassionate witness.

The one observing without judgment all these emotions,

Sensations,

Words and images that are coming and going in your awareness.

Feel yourself as spacious,

Open awareness.

Affirm to yourself,

I am aware,

Awake and resting at ease.

Notice and welcome the various thoughts that are present.

Sense as objects that are coming and going.

Observing and acknowledging them as they appear and disappear without getting involved.

If it feels right,

Welcome a particular group of thoughts that form a belief or self judgment that a part of you takes to be true about yourself.

And if no belief is present,

This too is your experience.

Become whatever is more present in this moment.

And if a belief is present,

Notice where you experience it in or around your body when you take it to be true.

Welcome memories,

Emotions and sensations that naturally arise without judging or trying to change your experience.

And if this belief had an opposite,

What might its opposite be?

Bring to mind the opposite of your belief or self judgment.

Where and how do you feel it in your body when you take this opposite belief to be true?

There's no right or wrong answer.

Your experience is perfect just as it is.

Stay with your experience just as it is.

And now return to the original belief or judgment.

Bring your experience with curiosity and openness at your own pace.

Go back and forth several times between opposites,

Experiencing first one,

Then the other with your entire body and mind.

When it feels right,

Welcome both beliefs at the same time,

Experiencing how this impacts your entire body and mind.

And be aware of all that is now in your awareness,

Sensations,

Emotions,

Thoughts,

Beliefs,

Sensing how you can be with all that is arising with compassionate awareness,

No judgment.

Affirm to yourself,

I am aware,

Awake,

And resting at ease.

And now let go of all thoughts and shift into a state of being.

Bring your attention to the center between your eyebrows and drop into the deepest level of relaxation.

Here there is nothing to do or achieve.

You have entered into your inner sanctuary of stillness and peace.

Invite your parts to really notice and sense this internal source of grace and love.

Let them bathe in the glow of your warmth.

Invite them if they would like to hand over any fears,

Apprehensions,

Or anxieties about all that they want to change,

Control,

And manage.

Invite them to rest deeply now,

To let go even more.

Feel your mind dissolving into vast,

Spacious awareness,

Merging into oneness.

Feel self-energy expanding to every nerve and cell of your entire body.

Stefanie Reed mies potrzebt einelland und einrios really lettig bleiben.

The purpose of your act is to welcome into the 어려程 of your truthfulness,

Changing your mind.

Your deep connection to yourself,

Your essence.

Awake,

Aware,

At ease.

Everything just as it is.

Feel self-energy extending beyond the boundaries of body and mind.

Sense your connection with the world around you and all of life.

Feel your connection with the world around you and all of life.

Feel your connection with the world around you and all of life.

Allow your entire being to respond spontaneously and effortlessly to my words.

I go to the source within that heals all conflicts and restores my health and peace of mind.

I shift out of reactive feelings and allow myself to accept and feel what is in my body.

I remain open and curious to what is present.

I am at peace with myself as I am and the world as it is.

As you're ready to return to your eyes open state,

Take a few moments and welcome the feeling of gratitude for taking this time to experience your wholeness,

Health,

And healing.

Extend heartfelt gratitude toward all your parts for showing up however they did,

For trusting in your self-leadership to the extent that they are able,

And for helping you navigate this world in all the ways they do.

As you're ready,

Open and close your eyes several times while feeling your wholeness.

Feel your body,

Senses opened,

The environment and sounds around you.

Imagine returning to your daily life and activities,

Firmly rooted in self and in relationship with your parts.

Confirm the truth that in every moment you always have within you the perfect response to each situation and circumstance in your life.

Take your time now,

Transitioning back into your everyday waking life at your own pace.

Your body fully awakening to its natural state of eyes open,

Awakening to its wakeful presence,

Attentive,

Awake,

Aware of your surroundings.

Come back fully when you're ready.

Reviews

Very relaxing but none of my parts would reveal themselves. I drifted in and out of a light sleep. Even beliefs were elusive. I’m going to keep doing this.

Just enough to help me settle, acknowledge my impatience and shame attached to it, meet my inner Child and allow all my disowned/suppressed feelings and emotions to come to light. I had restlessness in my one foot (!) and it was bothering me a lot but - interestingly - by the end of this practice it was gone. Feeling re-integrated, more balanced and refreshed. Thank you! Will revisit.

Very nice yoga nidra-welcoming emotions and incorporating noticing of Self energy to welcome parts. Thank you 🌼🌸🌼🌸🌼🌸🌼🌸

Truly lovely meditation. Her voice is confident and soothing. I felt refreshed!

Lovely. I notice when perfect is used as a word my system wishes for less perfection. Good enough. Overall a great instruction. Thank you.

Amazing meditation. Really helped me get in touch with a part I have been struggling with for days - many thanks and gratitude 🙏🏻

I was able to stay deeply relaxed throughout. The background sounds did not take me away from the moment. I had the volume up slightly higher than normal, but this was not a problem. I enjoyed the space to be deeply relaxed and still. It felt very nourishing to my nervous system and to all my parts. Thank you.

Slept so well!!!! Thank you so much ❤️ 🙏 🕊

Very grounding

Beautiful healing practice 🤍thank you so very much 🙏

Thank you! I managed to access a limiting belief around authority which is keeping me from feeling safe stepping into inner authority.

So deeply healing. Wonderful energy. Thank you 🙏🌻

Best combo, IFS and yoga nidra.

iRest meets IFS. Lovely. I am at peace with myself as I am and the world as it is. This is a good sankalpa. 10/14/23

Thank you! 💕 I love the guided awareness of equanimity throughout my body & mind. To tell & hold all storied beliefs. I'm a complete whole, not just the sums which hurt & fear. I too am the part that vibrantes with joy, playfulness & hope, burns fiercely yet gently with strength & resilience, wisdom, calm & peace. 🙏💖

Amazing. Thank you.

This was fantastic.

Very helpful guidance; moving with acceptance and compassion towards integration of all my parts. Thank you 🙏🏼🌸💖

Love this integration of my most favoured healing practices. Thank you 🙏🏼

Very enlightening, thank you 🙏