Welcome to this IFS meditation.
About inner conflicts.
We often experience inner conflicts as situations where there is a clear taking of sides.
Where there is more or less an equal push or pull,
Or back and forth.
We might also experience more subtle inner conflicts,
Where one part or side is stronger,
And one part or side is weaker.
This meditation.
Is about holding space for both parts.
And more subtle inner conflicts.
We often hear from the stronger parts.
The parts with louder voices.
But the conflict will never be decided by them alone.
We also need to hear from the parts who are less visible,
Who have softer voices.
By giving both sides some attention,
We can create more ease inside.
Like all our parts,
Our polarized parts have our best interests at heart.
They are each trying to protect us in different ways.
Before we begin,
I invite you to get comfortable.
Sitting,
Standing.
Lying down.
Or moving,
Eyes open or eyes closed,
Or shifting between the two.
There will be two steps to this meditation.
First,
There will be a brainstorming step.
Where we identify the parts that show up around goal settings.
Or a similar situation.
Second,
There will be an exploration step.
Where we get to know those parts one at a time.
During our brainstorming.
The invitation is to spend a little bit of time identifying a situation to explore.
Often,
These types of inner conflicts show up around the pursuit of a goal.
Or the decision to make a change.
For example,
One part will really be pushing an agenda.
And the other part will be expressing concerns.
For instance,
It might be a situation where there is a task master part versus a procrastinator part.
A people pleaser part versus a rebel part.
A controlling part.
Versus an indulging part.
Apart.
Who seeks perfection.
Versus the part who wants more ease.
A conformist part versus a free spirit part.
A part who wants to take risks versus a part who's holding fear.
Whatever comes to mind.
Give yourself some time to see it more fully emerge.
See what parts are involved.
And choose the part that you want to focus on.
Let's spend two minutes here.
Now it is time for the exploration step,
If you've found a part to focus on.
Notice how the part arrives,
How you notice it.
Where is the part in or around your body?
Maybe the part shows up with colors or feelings or thoughts or energies.
Or sensations.
Is there any other way the part shows up?
Spend some time just observing the part.
If you want to draw or map things out.
Or take some notes.
Please feel free to do that.
Let's take one minute here.
How is it to be aware of this part?
Is it okay to be with it?
Notice how you feel towards a part.
Do you have a sense of curiosity or interest in the part?
If so,
Invite the part to notice this curiosity or interest.
If you feel any sort of tension or annoyance towards the part,
Check for the source of those feelings,
And see if the part feeling tension or annoyance can step back.
If they step back.
Thank them.
If not.
.
.
See if they can express their concerns.
If their concerns make sense to you.
Let the part know.
See if that helps the part soften back.
This exchange.
Might be the conflict showing up.
Let the concerned part know.
That we will come back to it.
Or begin the conversation with the concern part.
If that makes more sense.
You may have a manager part who wants to express all the reasons you should do whatever it is they want to do.
And it might sound perfectly reasonable to you.
See what the part wants to share.
If it makes sense to you,
What the part is sharing.
Please let the part know that you get it.
Notice if the part can take this in.
If you appreciate the part.
Let them know that.
See if there are other parts holding concerns.
Parts that feel polarized with this part.
Or you can return to the concern part that showed up earlier.
If there is more than one concerned part,
See which concerned part needs the most attention in this moment,
And see if it is alright.
To get to know the concerned part.
As you focus on this part.
See how it shows up.
Is it in or around your body?
Does it show up in an entirely different way?
What do you notice about this part?
How do you feel towards it?
If you have curiosity towards the part.
Can you let it know?
Invite it to notice your curiosity.
See if the part has something to share with you.
If the part has shared something with you,
Can you let the part know if what it has shared makes sense?
Do you appreciate the parts point of view?
If so.
Let the part know that you do.
See if the part can take this appreciation and this understanding in.
And ask the part.
If it can see you as you are now.
The you who is not apart.
Does it see you?
Is it able to notice you?
Can the part let you know what it notices about you?
Is the part accurately perceiving you?
Does the part need an update?
Does it know about your neurodivergence?
Does it have any questions for you?
Spend some time updating the part.
And helping the part take shape.
Any information in.
Check in again with the concerned part.
To see if there's more it wants to share with you.
In terms of what it does for you.
Or why it's concerned.
Does its share make sense?
Do you appreciate what has been shared?
How do you feel towards the part now?
What would you like to share with the park?
Is the part able to take in.
What you are sharing?
If it feels okay.
Please extend some gratitude to the part or parts for all they have shared with you.
And,
If it feels alright.
.
.
Let them know you are available.
To stay in touch.
Take your time to thank all the parts that showed up today.
I hope this meditation has helped create greater ease inside.
Thank you.
