IFS Meditation - Daily Parts Check-In

After a short centering & gratitude practice, I will give you the opportunity to notice, welcome, and befriend three different parts in your system.

A daily IFS (Internal Family Systems) Check-In meditation helps you to get to know and understand your inner parts and build a relationship with them. Regular practice leads to them being able to trust you more and more. In this way, you will be able to find more and more inner balance in your life.

Photo from Zoya Loonohod

Transcript

See what you need for your little self-exploration and what position you want to be in.

You may want to do a little stretching before we start,

Just to arrive fully into your practice.

Feel free to close your eyes.

Sense how your breath is flowing,

How your belly and chest are rising and falling,

And how this rising and falling feels in your body.

And in order to connect with yourself a little bit,

I would like to invite you to think of a situation that you have experienced recently for which you feel truly grateful.

It could be a person,

It could be a pet,

It could be anything.

Without forcing yourself,

Is there anything that is easy for you to be grateful for?

And what does it feel like,

This being grateful?

Where do you feel it in or around your body?

Maybe you would like to place one or both hands on that spot and breathe into that feeling of gratitude.

Allow it to expand.

What is that like for you to feel this sense of gratitude?

Can you experience with open curiosity what it is made of?

And while you remain connected to this open and appreciative state of being,

Ask your inner family who wants to be seen,

Heard or felt most deeply right now.

Just waiting to see what wants to reveal itself.

Is it a thought,

A feeling or a sensation?

How and where do you perceive it?

Is it okay for you to call it apart?

See if you can approach it with genuine curiosity.

Saying hello to it.

Glad you are there.

Let it feel that you are devoting yourself completely to it in this moment.

Does it recognize that you are there?

And if not,

Just invite it to notice you.

If you like,

You can ask it if it needs anything from you right now.

If it wants you to know anything,

See how you would like to respond and how your part relates to your response.

And if it doesn't want to answer,

That is completely okay too.

Notice if it is okay for the part to say goodbye for now and let it know that it will always be able to connect with you through your heartbeat and through each and every breath.

And then ask who would like your attention next.

Again,

Listening into your inner space as you open up to the ways in which the next part wants to emerge within you.

Allow yourself to welcome it warmly and let it feel that it is completely welcome just as it is.

That you are completely there for it in this moment.

Seeing if it has a message or needs anything from you right now in whatever form or language it may express itself.

Just appreciate it.

Thanking the part.

Saying goodbye for now.

Allow yourself to become aware of who or what wants to be seen by you next.

Can you also approach what is showing up now with open curiosity?

Is it okay to call it a part?

And what is that part like?

Let it know that you are here and find a way to show it that it is being seen,

Heard and felt completely by you in this moment just the way it is.

Also asking the part if it wants to share anything with you.

Does it make sense to you?

Just show it.

Then also allow yourself to say goodbye to this part.

And finally allowing yourself to send your gratitude to all the parts that have emerged in you today for simply showing up.

And only if you really mean it tell them that you will be coming back to them very soon to spend some more time with them.

If you are ready,

I invite you to very slowly come back to this other more real world.

Take a few long deep breaths to refresh your energy.

Maybe you'd like to have a good stretch.

Open your eyes and get ready for your day.

Reviews

Very helpful thank you! 🙏🏼
Although it's not always easy to fully welcome the parts (I know it's essential to IFS but maybe acknowledging that it's a practice/invitation rather than something we simply do/as if there's no resistance would help me)

Nice morning parts check in thank you 🪺🌷🪺🌷🪺🪺🌷🪺🌷🪺🌷🪺🌷🪺🌷🪺🌷🪺🌷🪺🌷🪺

Update: it’s been so profound to return to this practice regularly. It’s such a gentle way to return to my Self and parts again and again, creating trusting, supportive relationships within my system.

Even this brief check in helped my system relax significantly. Thank you.

Thank you 🙏. May you find recognition and success in your endeavors.

Thank you. I enjoyed that. I’m feeling like I have most useful parts to tap into to get what I want to get done over the next week.

Short, simple, and surprising to find something new inside today! ✨ Thank you for this 🙏🏽💜