Relief From Anxiety - Getting To Know An Anxious Part

This gentle meditation offers a different approach to help soothe your anxiety, inspired by parts work and Internal Family Systems (IFS).Rather than trying to get rid of anxious feelings, you'll be guided to slow down, create some space, and connect with the part of you that feels anxious with curiosity and compassion.This meditation is ideal if you're experiencing anxiety, overthinking, worry, panic, or stress, and would like a gentler, more compassionate way to cope.No previous experience with IFS or parts work is needed.

Keywords
Anxiety Relief, Anxiety, Overthinking, Worry, Panic, Overthinking, Stress Relief, Internal Family Systems, IFS, Parts Work, Self Compassion, Emotional Healing, Inner Child Healing, Nervous System Regulation, Mindfulness, Trauma Healing, Self Leadership

Transcript

Take your time to get nice and comfortable. Finding a position where your body can soften and be supported Taking a slow breath in. And a long, Gentle breath out. Just allowing yourself a few moments to pause just taking another slow breath and see if you can notice the difference between saying I am anxious and a part of me feels anxious. Just gently trying on that second sentence. You could say it out loud or just inside your mind. A part of me feels anxious. A part of me is worried. And just notice what happens inside when you say that. Perhaps nothing changes at all. Or perhaps you feel just a tiny bit of space between you and the part of you that feels anxious. Now I'd like you to bring your attention towards this part of you that's holding the anxiety. Do you sense it somewhere in your body? Perhaps it shows up as a tightness in your chest. Butterflies in your stomach. Maybe a racing heartbeat. Or maybe it appears as thoughts, Images, Or a voice in your head. However, It showing up is completely okay. As you notice the Sanctus part, See if you can become curious about it. Almost as though you're meeting someone new for the first time. You don't need to agree with what it says. You don't need to try and make it go away or change see if you can just simply be open to getting to know it can take a deep breath. And let this part know that you're there with them. That you can feel or hear or see how anxious they're feeling. And notice how they respond to you as you say that can let this part know that you're there to listen. Maybe asking them if there's anything they want you to know. And just taking some time now to see what it might say or do or show you now that it has your attention. You might simply stay with this part, Just as it is, Without needing to speak. Or if it feels right you could try asking, What are you worried might happen? Just waiting for the response, Trying not to think of an answer You could ask. Is there something you're trying to protect me from? You could even ask this part how old they are. When they started to feel this anxiety. And as you stay with this part of yourself, As you start to receive some answers from them. See if you can feel a sense of compassion towards them And if you do, You can send them some of that warmth. Letting them feel your care. And if you're feeling calm and grounded. You could send them some of that peaceful energy too. Just seeing if they can take that in and if this part is new to you, You might want to let them know who you are perhaps explaining that you're an adult now. That you're them, Just a future version. You might gently show them some of the things that have changed for the better. Some of the things that are different now. I'm just giving them some time to take this in. And if there's anything you feel moved to do or say And you can do that now. Maybe you say something like. . . I see how hard you're working. Thank you for trying to protect me all this time. I see how scary this is for you I'm here with you. And finally, You might want to offer this part a safe place inside to rest. Perhaps somewhere in your body with you. We're in a calm and peaceful place, Whether it's real or imagined. Like a woodland, A sandy cove at the beach, Or a cosy cabin. Letting them choose making that happen for them. Imagining them settling in there knowing that they're safe in that place. And that you're here now to help keep them safe too. Take your time. You can pause the meditation if you need to stay longer. Whenever you feel ready. You can say goodbye to this part of you for now. Perhaps arranging a time to come back and spend more time with them. Maybe taking a moment to thank the other parts of you that gave you space to do this today. Appreciating them for their hard work too. Taking some slow, Deep breaths bringing some gentle movement back into your body. Whenever you feel ready. You can open your eyes