IFS Meditation: Unblending And Accessing Self-Energy

This guided meditation is intended to guide you through internal work with a part that you'd like to unblend from. Helping you access more self-energy, and explore curiosities about different parts as they show up.

Transcript

Welcome to this guided internal exploration Of whatever parts might be online for you right now To shift from feeling blended with them To being in self-energy First thing you're gonna do is make sure you're feeling very comfortable Whether you're standing sitting laying down Make sure your body feels as comfortable as it can right now Check in and make any adjustments you need to As you settle in Now when you're ready close your eyes or soften your gaze You're gonna take a deep breath here Filling your lungs as deeply as you can and a slow exhale Releasing everything any tension Take a couple more breaths here You're gonna start to turn your attention external to the internal Any external factors on your mind will still be there when we're done You can come straight back to them But for now your focus is gonna be inside with yourself Now start to notice your internal world Checking in with yourself All your parts see what you notice What are you thinking?

Hearing feeling Emotions are coming up.

What body sensations?

Are you having?

Remember parts can show up in many different ways.

We just have to find them could be an image an emotion Sensation in your body Start to take note of what's online for you right now Now bring your attention to the part that may need the most attention right now This might be the loudest part Part that feels the most discomfort The one that just won't give up Trying to get your attention Just notice that part As you notice it Try and pinpoint Where you're noticing that part either in or around your body and remember Your head's attached to your body So if you're noticing a thought maybe it's in your head and that's okay And your body notice where this part lives or where it's showing up right now Start to really focus on that place Bring all your attention to this one.

It's working so hard to get your attention Let's just let it know you see it and we're gonna give it some time right now As you start to focus on this part What do you notice?

How big does this part feel?

How much space is it taking up?

In the part of your body where it lives This part have a shape or a color What do you imagine?

It might look like?

This part feels still or dynamic Is it moving?

Bringing energy Or is it stagnant and slow?

Just really take inventory Anything that you notice about this part and if you're feeling open to this one Let it know that if it's true for you Let this part know we're not here to change it Challenge it Critique it We're not here to make it go away I'm really just here to get to know it Understand it better Hear what it has to say Maybe see if we can help it if it needs that You let this one know that We're here with an open heart I'll check in with this one and see if it might be willing to step out in front So you can see it just a little bit more clearly Ask this one if it's be willing to Move out from inside your body Just in front of you We can get a different perspective It doesn't want to move.

That's okay Even when this one's out front Notice how it feels in your body The place where it moved from notice any new spaciousness or openness Take a couple breaths into that new space that opened up Turn your attention to this one in front See what else you notice about it now Now you can see it in a different way What are you noticing?

Does it look the same or different?

Bigger or smaller than you thought You don't have to make sense of that right now.

We're just noticing And see what kind of energy this one's holding You happy to see you afraid scared anxious Maybe it feels impatient Confused why you're looking at it.

That's okay But this part know whatever energy it's holding whatever it's feeling is totally welcome here We want it to be true to itself so we can get to know it in a meaningful way And with this part and see if there's anything that it wants to let you know Any message it has anything wants to show you or tell you?

It does See if you can just listen With an open heart It doesn't have anything to say that's okay,

Too There is no rules This part know you see it and you hear it If you understand what it's telling you if it makes sense to you,

Let it know that to you I don't know you get it See if this part might need anything Maybe it's tired.

It wants to take a break It's bored and it wants to play a fun game Maybe this parts been working really hard.

It wants to go on vacation This part now,

It's actually allowed to do whatever it wants It doesn't want to be doing the job.

It's been doing that is totally cool It is welcome to do whatever it wants to feel good Anything I can imagine And if you can invite this part to get what it needs whether that's a nap a book to read a massage Go ahead and let it get that Not this part.

No You appreciate how hard it's working for you.

I Don't know you see it's positive intense,

Whatever that might be Whether it's clear or not right now We know this part is trying to do its best For you,

So let it know you see that you get that And send it some appreciation for that Not this part.

No You actually don't want to have you don't want it to have to work quite so hard But this part know that you're here to you're actually quite capable of dealing with these situations And although you appreciate its help Doesn't have to do it if it doesn't want to let this one know it has a direct line of access to you now It's welcome to share any concerns.

It has with you at any time.

It can tap you on the shoulder Whisper in your ear If at any time has concerns that needs to share it can do that That's this one if it can just try not to overwhelm your system to get your attention now that you know,

It's here Maybe make an agreement of how it can get your attention in the future Now ask this one if it'd be willing to give you just a little bit of space Take a step back or to the side Take a lunch break or take a day off So that you can be in charge of what happens Let it know you're quite capable of making these decisions Being in charge of your own life And you want to show it that so it can trust you See if it'd be willing to just give you some room to try and do that If it's skeptical,

That's okay Trust takes time.

We know that it's welcome to stay and watch make sure you make good decisions It can jump in at any time if it needs to Now see if this part needs anything from you before you start to transition today As you listen See if that's something within your means if it is This part know that you're willing to do that for it Now let this one know that we're gonna start to transition back But just remind it one more time.

It has a direct line of access to you.

I Can let you know anything it wants to at any time and you'll be checking in with it throughout the week Do whatever else you need to do with this part to feel complete in your interaction today Maybe a hug feels right handshake high-five you to do whatever makes sense to you Let this part know you see it.

It's not alone Although you're leaving now,

You'll be back When you feel ready start to slowly shift your attention back to the external world Let's bring some movement back into your fingers and toes Maybe move your neck around if you need to Take another deep breath here filling your lungs and releasing Just notice how it feels in your body and in your mind To be in or closer to self energy Do you feel more grounded more calm?

More at peace Is there a comfortable heaviness to your body your limbs that feels nice?

Is there a clarity that you're noticing in your mind a confidence to approach the rest of your day?

Just really know is how it feels in your mind and body and soul To be in this space Really let that sink in Just know you have access to self at any time Self is always there When and if you're able to help these blended parts shift You can access this feeling whenever you need to Either coming back to this meditation or doing whatever else works for you Good work today Good job taking care of yourself

Reviews

Very gentle. I felt safe to feel sadness and fear. I even cried. That never happens.

So helpful! Thank you!

Update: truly the best ifs meditation I’ve found. I use it regularly.

Wonderful meditation for daily use. I’ve done it twice now and have engaged with two very different parts and two very different experiences! I found the timing to be soothing, and when I wanted a few more moments to connect within, I simply paused the meditation and unpaused when I was ready to move on. Thank you for this!

This is challenging for me but I will keep coming back to it. Thank you Grace for this beautiful gift 🙏❤️💫

Excellent guided IFS meditation to unblend from suffering/hardworking parts with a lot of compassion. As a certified IFS therapist I highly recommend - thank you Grace! 🍁🌝🍁🌝🍁🌝

One of the best IFS meditations I’ve listened to.

Thank you so much! I was really stuck but this meditation helped me unblend and I even had a little cry in relief. It has allowed me to comfort this part of myself.

Well done, Grace, this was an exceptional meditation session! The soothing and comfortable environment of your words allowed me to have a deep and positive dialogue with an exile part that has needed such attention. Thank you for putting this together. Looking forward to more sessions from you too! 😊

This is a really great IFS meditation that is easy to follow, enjoyable, and really gets to the essence of the part.