Receiving Our Internal Family

This practice will lead you to identifying parts of yourself. We often have sub-personalities called parts that are part of our internal family. They are seeking love, compassion, and understanding. We guide ourselves to love these parts and allow them to share who they are and what they need in order to strengthen our relationship.

Transcript

Hello and welcome.

Today we intend to get in touch with parts of us.

Those who are inside of us,

Who may react to discomfort,

Avoidance,

Joy and connection.

We will sit with these parts today in order to get to know them and give them space.

We will begin in a comfortable position of your choosing,

Whether you're seated,

Lying down or somewhere in between.

Allow yourself to sink in heavy to whatever is supporting you,

Knowing that you are inherently supported by the earth.

Allow yourself to find space in your feet,

Legs,

Stomach,

Chest,

Arms,

Hands,

Neck and head,

Bringing a sense of softness and security.

Begin to become curious about the breath.

Observe what is going on with the sensations of breathing,

The temperature,

The feeling of the air,

The deepness,

Heaviness,

Speed and pace.

Begin to bring intentional depth to your inhales and exhales,

Pulling in air from all around you strongly to nourish us,

Allowing our exhale to deflate us and give us space for new fresh air.

Feel these inhales and exhales,

Noticing with each breath in the changes you are beginning to feel in your body.

Breathing and mindfulness,

Although intentional practices of observation,

May not always bring us a sense of peace.

And that is okay.

We are here to notice and to practice being curious about our lived experiences,

As well as those of our parts.

As you begin the steady flow of breath,

Begin to notice the strongest sensations in your body.

Perhaps it might be found in the chest,

Stomach,

The jaw,

Head or neck.

Begin to allow yourself permission to have these sensations as uncomfortable as they might be.

Drag yourself to notice and sit with these feelings and sensations.

When we are in these moments of clarity,

When we shut away from the busyness of the world,

This is a time when our parts begin to come out and feel comfortable meeting with us.

As you begin to identify these strong sensations,

Focus in on the strongest one you are having.

And the feelings surrounding it,

Is there tension,

Fear,

Anxiety,

Ambivalence,

Curiosity or confusion?

Find this part to come out.

There may be other parts that are wanting to meet with you.

And that's okay.

We will give them their time and space.

Right now we will focus on this target part and ask it to stand alongside us in order to allow us to get to know them.

And what it might be looking for,

For us to provide.

Doing this may bring up feelings of discomfort in other parts of your body.

Simply make note of these and continue to bring focus back to your target part.

Remind them that you can hold and share space for them.

But you will not overwhelm yourself with their request.

But we will be able to see if you can meet their needs.

Allow this part to react or respond within the body.

Feel their response.

From wherever it is found,

Go ahead and gently and compassionately rest one hand or two on top of where this is found.

Tell this part how much you appreciate them showing up today.

How much you've anticipated meeting them.

This part may come from pain,

Fear or sadness.

From childhood,

Adolescence or adulthood.

They may be struggling right now.

It is hard to hold space.

It is hard for them to show up in this space.

As you continue to breathe,

Observe and be present to them,

Ask this part if you may draw a soft line around them and where you're feeling their presence.

In order to strengthen boundaries and the relationship between you two.

You are one,

But you are also separate beings.

Feel their response again.

Or bring softness to whatever their response may be,

Regardless.

Ask this part where they came from.

If they're okay with sharing that.

Perhaps they even have a name or a title or a misplaced role identity.

Allow them to share that with you.

What things do they enjoy?

What would they like to be doing?

As you listen gracefully to their response,

As you continue breathing,

Practice softening your heart and the space around your eyes to this part of you that has been so vulnerable today.

If you've noticed that another part is asking for your attention,

Gently invite them to be patient with you.

And let them know that you are in the process of getting to know another part and want to spend as much time with them as possible and want to extend the same welcome to them in the future.

Continue breathing deeply,

Softly,

Openly.

Simply observing and noticing the shifts and changes you are experiencing.

And what is going on with this part of you that has shown up today?

If you are comfortable,

Ask them what they might need from you.

Reassurance,

Connection,

Space,

Love,

Or a break.

If you are willing,

Let them know if you can assist in your life in order to help them with their goals.

If you are not able to assist,

Let them know ways that you will work together with them to ensure that they feel secure.

Remember all parts of us are always trying their best and always trying to help.

Some parts we may react to in a very specific way,

We may not be as welcoming,

And that's okay.

But we will try our best to observe and be present to all parts of us in time.

Now make sure to let this part of you know what you are willing to do for them and what you may not be able to accomplish.

As we get ready to depart from this part of us and adjust back to the present,

Take in a deep,

Long breath,

A robust breath,

And blow everything out.

In a new,

Sharp breath,

Filling you with fresh air.

And let yourself know that you have accomplished a great thing today and that there is more time yet to get to know this part and other parts.

May you,

All of you,

Be blessed.

Reviews

A very detailed an useful tool for IFS. Thanks you 🙏

That was beautiful....the idea to draw circles as a form of boundary around me and lil Paul was very nice n well. thank you.

🌟🌟🌟🌟🌟I’ve been listening to your meditations and your words and your understanding of trauma are so beneficial and wonderful and healing 🙏do you take on clients? Is there a way to reach you for one-on-one counseling? Thank you in advance for your help 🙏

Very interesting IFS meditation to clear some space ..Merci

I really enjoy this meditation. I listen to it often. I do IFS therapy every other week and this is a nice way to visit my parts in between.

Your voice and pace is comforting for this mediation.

Thank you! This has been really helpful in guiding me with my ifs parts work. I have a hard time just sitting by myself and inviting parts in, but with you guiding a part was happy to come up and share.

Really great to have this process within a meditation.

Awesome 🙏🙏

This meditation is going into my sparsely populated, "Amazing* Playlist. Vocals soft, deep-ish and slow, ever so gently muted to remove any harsh edges. Music gentle and natural,, not creepy, overpowering, or synthetic sounding . Content moving and powerful. Slower pace and all the above made it easy for me to go deep ( usually difficult for me). Using bodily Sensations to help Parts present themselves; very unique and very effective. It also helped me give attention to and connect with my body, which I currently need to do more of. 5 + Stars! Thank you

such a beautiful space for self healing. thank you 💜

Really fantastic “parts” internal family meditation, I’m grateful I found this meditation today, thank you 🙏

Had a beautiful Self connection in this meditation! Thank you so much for your guidance! Namaste 🙏 💕

So wonderful! Thank you!

This was great thank you so much!

A great tool to comfort the internal family

I just started reading Self-Therapy by Jay Early and was so pleased to find a few meditations here on parts work. Thank you.

Thank you! This was helpful in separating from and witnessing a part of me that was triggered in deep sadness. I am able to witness this part now instead of be immersed by it.

Very nice assist for settling into my parts work.
Thank you!

Different things come up each time I have done this meditation. It’s very helpful.