IFS Younger Fear Part Befriending, Validating

In this IFS Guided Meditation we will check in with a Fear Part. Focusing and fleshing out, hen befriending it; hearing and seeing it. An sacred intimate validation. We'll find out what it is afraid of, perhaps it will share memories from your childhood. We can take time to reassure it that we are here. We can apologise that they had to experience this and that no one was there for them at that time. We can assure them we are now here for them, we want to get to know them, help them and just be with them and their feelings. We can go as slow as the slowest fear part in our system needs to go. We don't want to change them we just want to accompany them on this sacred journey of befriending and discovery. If you have other parts you would like a guided meditation for please comment after the meditation and I will be be happy to add other recordings to help in exploring those parts of you. You are loving, loveable & loved Dear Ones. All parts are welcome here.

Transcript

Welcome dear ones. It's good to be spending time with you and a fear part that you have and you are bringing to this meditation. Let's take a moment just to put our hand on our heart and get in touch with our body. Notice where you're sitting or lying to do this meditation. Notice the pressure on your buttocks as you contact that place, Whether it's a bed or a chair. Just take a moment to feel the rise and fall of your chest and if you want to you can put a hand on your abdomen to feel the rise and fall in your abdomen. It's a natural self-regulating body movements that our body does automatically for us and an excellent place to come for self-regulation. Just being aware of the rise and fall of either your abdomen or your chest as your body naturally breathes in and breathes out. I'm going to start by locating where in your body that fear part is. Where do you feel the fear in your body right now? I often find it's in my heart area. It might be your fear somewhere else. Check it out. Let's flesh it out. Let's find it and flesh it out. Feel it. When you think you've got the area where you've located it. Let's get more detail. So my fear area today is in my heart and I'm feeling it in the upper area of my heart. Just take a moment to feel the location of that fear part. Take a moment to see if there's any images, Colours. If there's energetic movement. Is it expanding? Is it contracting? Is it tight? Is it hard? Is it gassy? What size is it? Is it the size of a conker or a marble? A tennis ball or football? Is it flat? Is it round? Is it square? Is it the shape of a shield? Jot down your notings on what this fear part looks and also the kind of feeling. Is it squashed? Is it pushing? Is it wanting to get out? Is it wanting to hide? Is it retreating? Is it in the darkness? Is it buried? And if you have a fear part in your heart which is a very a lot of fear parts do hide either in the abdomen or chest area. And notice ask the question or let's ask you the question. How do you feel towards this part right now? So if right now you feel curious or compassionate and you genuinely want to spend time with this part and you can bring some self-energy we're going to go on to dialogue with this part. If you find that you've got parts that hate it, Dislike it, Want it to push away, Wish it would go away, Feel angry that you have to go through this, Then this is not the time to do this meditation. And I will put another meditation on about protectors so that you can go to that meditation and do your work there instead. It's really important in IFS not to push. Faster than our parts are ready. All parts are welcome in IFS and we always go with consent. So if you're still here with me it means that you have got some curiosity and you've also got some compassion around this part. Let's introduce ourselves to this fear part. Let them know who you are, How old you are, Explain to them you're doing a lot of healing work on yourself, You've come a long way and you're working with the IFS modality and you want to help this part. You want to help this part to be heard and to be seen. We're not aiming to change anything, We're just aiming to hear, To listen, To see this part and to accompany this part. Just check in, How is it feeling on meeting you? Has this part met you before or is it a first meeting? How's this part reacting? If it's scared or unsure, Reassure it that you're not here to change it and that you're grateful. We can say something like, Hi part, I'm so grateful you've shown up and I'm dedicated now to putting you first in my life. I know I've ignored you for too long. You know I'm happy to be with you and be with your feelings. There's no bad parts in IFS. You're safe with me, Fear part. Ask it how old it is. When did it start feeling these feelings? Maybe it might be that it can share an image, A memory, A time when it was very afraid. And often these memories, Even if the fear part's been activated by somebody in the more recent future, Often the underlying activated part will be apart from your childhood. And an image may come up. I've just had an image come up for me. Take some time to just digest and receive what this fear part is sharing with you and you can journal about what the memory or the image is that's risen up for you. Let's spend some time appreciating this part and let's thank this part because it's trusting in you. It's sharing with you and this is a good sign that you're building a relationship. Thank you so much fear part. I really appreciate that you're being so courageous, That you're trusting me with these memories and I just want to say how hard that must have been for you and I'm so sorry. I'm really sorry there wasn't anyone there for you. Was it lonely? It must have been lonely for you. Just listen to what it has to tell you about how it was for them at that time. It's fine if there's tears, If there's anger coming, Whatever comes is okay. You're welcome. Welcome this part and all it needs to share. Maybe this part would like a hug from you, Some reassurance. Thank you part. I'm so glad you are here. You make my life so much better. I need you in my life and I want you in my life and I want to protect you and I want to be your loving parent. I'm sorry you didn't have a mummy or a daddy who could listen to your fears. It was hard to be isolated on your own like that. I'm really sorry. You didn't ever deserve that. You've done nothing wrong. You've done nothing wrong. If you're hiding, There's no need to hide, Sweetheart, My darling. You don't need to hide anything from me. You're safe with me. Would you like a hug? If this part is young enough to sit on your lap, You can offer them to sit on your lap or you can offer to hold them if they're a baby part or if they're a child that's old enough to sit next to you, You can offer to hold hands with them or to have a hug, Whatever feels comfortable for them and some parts who are really afraid might not want to have contact. If they don't want contact, Respect that but you can offer them. See what would help them. Would they like a teddy bear? You can ask them, What would you like that would help you right now? Whatever it is they ask for, Let them have it and you can also offer them a safe place to be. If they don't want to come out of their hiding place, They can stay there and you can make a point to say you're going to come back and keep checking in with them or if they'd like to leave the place they're hiding, Maybe it's a shield, Maybe they feel like they're in a hole, A dark space, You can offer them a safe place to be, Maybe a house in your imagination, Somewhere really safe. It's a good idea to have safe imaginative spaces to give your part somewhere to be while they're transitioning and coming to be heard and to be seen. I want to just give you and your part some appreciation for this very sacred work that you're doing together today. You're doing amazing. You are loving, Lovable and loved. Try and come back to this meditation tomorrow and the next day for the next seven days and save this meditation so you can come back to it, Bookmark it in your insight timer, Then you'll be able to come back to it whenever you have a fear part arise. You are exactly where you need to be, Dear one, And this journey of adventure into all our parts is a wonderful journey. Welcome parts, All parts are welcome and well done IFS insight timer meditator. I'm really proud of you. See you again. Thank you.