Hi,
I'm Karin.
This meditation was inspired by Frank Anderson,
Who was leading a very similar meditation in one of his online courses.
In IFS,
Our physical sensations,
Feelings and thoughts are a doorway to our physical parts.
In this meditation,
I will invite you to get in touch with those in order to connect with your inner system.
Allow yourself to get ready for your meditation.
What do you need to bring your attention more inward?
Maybe you want to move and stretch or find the position where it is easiest for you to pause and just be.
You may want to close your eyes or just let your gaze soften completely and invite your eyeballs to relax.
Just relax.
Allow yourself to be open to your senses and see what it's like when you're open to your senses.
And maybe you're aware of physical sensations.
There may be a tension in your neck.
Can you feel your feet on the floor?
And what are these sensations like?
Can you find any sensation in your internal organs?
Maybe you're fluttering in your chest or tightening in your belly.
What are you noticing in your body?
Whatever is going on in you right now.
Any physical sensation.
Just arrive with your awareness in that area.
Be with the sensation.
Just allowing it to be.
And see if you can be with the sensation with curiosity.
Are you aware if it's holding something?
Is there anything it wants to share with you?
Anything it is trying to communicate?
Could you allow yourself to be open and receptive to whatever it is trying to tell you?
Seeing if you can truly appreciate whatever arises within.
Noticing what happens when you bring your honest appreciation to the physical sensation.
Can you be curious to what's the sensation?
Noticing what it is holding.
Is there anything it is wanting to share?
Anything it is trying to communicate with you right now?
Could you allow yourself to be open and receptive to what it's trying to tell you?
Seeing if you can really validate whatever is coming up.
Seeing what happens when you are sending the physical sensation some validation.
And now you might want to turn your attention to the feelings or emotions that are showing up for you in this moment.
Allowing yourself to be open and receptive to what it is trying to tell you.
Open and aware of any emotion,
Any feeling that is present right now.
Seeing if you can be with one of these emotions for a moment.
There is no need to change it or fix any of it.
Just notice if you can allow the present emotion to just be.
Creating space in which it is held very gently.
And notice what happens to the emotion when you are just being with it.
Noticing what happens.
Just creating space.
And now I invite you to listen to any thoughts that arise in this moment.
You may hear them as sound or the thoughts may just pop up in your head.
Just notice any thought that arises in this moment.
Allow yourself to be receptive to them.
Just being with them.
Listening.
Really appreciating the thoughts that come up.
And see if you can accept what comes up.
Even if it's negative.
Allow yourself to just accept it.
And if it feels right for you,
I would like to invite you to extend your gratitude to everything that has emerged in you today.
See if you can send love and gratitude to whatever showed up without applying any pressure.
And pay attention to how your parts respond to the love and gratitude.
Are they curious,
Open and receptive?
Are they more dismissive or reserved or cautious?
Just notice how your system shows up.
How your system receives love and gratitude.
And when you're ready,
When it feels complete,
Just come back very gently.
Opening your eyes.
Orienting yourself in space.
