Parts, Self, And The Nervous System

Nervous system balance or imbalance can be a large part of neurodivergent life. This Internal Family Systems (IFS) meditation explores parts who may be protecting the nervous system, including anxious parts and depressed parts. It also considers that the state of the nervous system can affect both parts and Self, inspired by Sarah Bergenfield's work. The meditation is faster paced with shorter periods of reflection (around 10-15 seconds). For more context, please listen to the short talk I've recorded. This meditation was developed in collaboration with Emma Goldman-Sherman. Music composed by Narek Mirzaei (Music Of Wisdom). Photo by Saffu.

Transcript

This exercise is about parts, Self, And the nervous system. In this exercise, I invite you to get curious about your depressed or anxious parts and spend some time with them from a place of compassion, Making sure that the parts know that the system as a whole is neurodivergent. I invite you to start with a somatic exercise you can do anywhere at any time, Eyes open or closed, Whatever feels best. The invitation is to no judgment, No shame, No blame. We're checking in, Tracking and noticing our nervous system, Which exists to keep us safe. So please just take a moment to scan your body to see what you notice about your nervous system. The nervous system is designed to protect us and has several major protectors. These protectors may include anxious parts or depressed parts. Is there one of those parts around right now? How does this part show up in your system? Would it like to spend some time with you? If you notice more than one part, Try to focus on one part at a time. See if there is one that needs more attention than the others in this moment and ask if the other parts would be willing to take turns, Relax back, Or stay by your side for the moment. See if there's an activated part, A nervous part, An anxious part. Maybe its strategy is fight, Flight, Or fawn. Or maybe there's an overwhelmed part, Exhausted part, Or depressed part. Maybe its strategy is to freeze. Without trying to change this part, Or maybe working with your nervous system, Just see if you can notice how this part shows up. Is it in the body, Via any of the five senses, As a color, Smell, Taste, Or texture? Any way is okay. See if this part can feel you feeling it. Does it react in any way? You may want to take some notes about how it's showing up, About how you sense it, Or visualize it, Or hear it. If there are judging parts, Or shaming parts, Or blaming parts, Ask them if they are okay to give you enough space to notice this other part. Reassure them that you will come back to them later if that reassurance feels authentic. If they can give you space, Extend some thanks and appreciation to them for doing so. If they can't step back, Let them become your target part, And get to know them instead. Now that you have a part to get to know, Just notice how you feel toward this part. If anyone is struggling to find the courage or curiosity to get to know this part, Please ask any parts that are afraid, Or angry, To move to a safe place for a few moments. If they don't feel comfortable doing that, Then see how you feel toward them, And let them be the part you get to know. Whatever your target part now, Extend any interest or curiosity in its direction. Ask it, What would you like me to know about you? Let it know if whatever it shares makes sense to you. Let it know that you appreciate it for showing it. Let it know that you appreciate it for showing up and sharing. See if the part is able to notice your presence. Does it know who you are? Does it see you as you are now, Or as you were as a child? Is the part living in the present with you, Or in the past? You might want to update the part, And see if it can absorb the update. Is the part curious about you? Does the part have questions for you? Do they want to say more about who they are, And what they do? Do they want to say more about their job in your system? Appreciate the part for the job it's trying to do. See if the part can take in your appreciation. Notice if anything has changed internally, In terms of how you feel. Maybe, For example, The part has softened. See if there's more the part wants to tell you. Extend some appreciation to the part if that feels okay. Let the part know about any recent realizations or discoveries you've made, About being neurodivergent, About being able to communicate. Or about having grown older, And having more or less capacity. See if the part can see you. Let the part know you're here for it, And that you want to help. See if it can share what it worries might happen if it didn't do its job. If it's a part associated with your nervous system, Then its job is very important. We're not trying to take its job away, So reassure it that you understand how important its job is. See if the part wants to continue to operate in the past, Or if it wants to join you in 2025, Or it might be easier. See if the part understands what it means to be neurodivergent for you. Answer any questions the part might have, And offer as much compassion as you can for the part's hard work under these conditions of being neurodivergent. See if the part has anything else to share. Let it know if what it's shared makes sense. Respond with your honest appreciation. Thank the part for all it has shared. Let it know this is the beginning of a beautiful relationship where you can work together to create more ease in the system. Thank you.