Going to lead you in a meditation to check in with your internal world and I'll use some of the basic principles of IFS.
So let's dive in with some courage and confidence if we can.
As we begin I invite you to get settled.
I encourage you to pause this recording as often as you need to.
If your system needs more time than I allow,
It may be helpful to have both feet on the floor.
Notice where your body comes into contact with the ground where you are.
You can close your eyes if you'd like to,
But if you prefer,
Just let your gaze rest softly in front of you.
Take a deep breath in.
As you exhale,
Allow any tension in your body to release.
As we enter this meditation,
We're going to explore some of the principles of the internal family systems or IFS model.
Begin by envisioning a serene and safe space,
A place where you feel at ease and protected.
This space represents the foundation of your internal exploration.
Bring your attention back to your breath.
Notice the rhythm of your inhales and exhales.
Allow your breath to guide you deeper into relaxation.
As you breathe,
Imagine that within you exists a vibrant tapestry of different parts,
Each with its own voice,
Emotions,
And intentions.
Visualize these parts as unique individuals within your internal system.
Take a moment to welcome and acknowledge the presence.
With curiosity and compassion,
Connect with the core of your being,
Your authentic self.
The self radiates wisdom,
Compassion,
Love.
Feel the warmth and tranquility emanating from yourself as you invite it to take a central role in this meditation.
Now gently turn your attention to one specific part that wishes to come forward.
It may be a part that you are aware of or one that's ready to reveal itself to you.
Observe this part without judgment or resistance if you can.
And if there is some judgment or resistance,
Realize that that's probably another part that may need to soften back and give you some space.
See if those parts could do that.
And then gently turn your attention back to the part that has come forward.
Honor its existence and positive intentions.
See if you can allow yourself to fully accept its presence.
Engage in a gentle dialogue with this part.
Ask it about its positive intentions.
It may be helpful to ask how it believes it's protecting or helping you.
Listen with an open heart,
Allowing the part to express its thoughts,
Emotions,
Concerns.
Remember that you're the compassionate observer creating a safe space for this dialogue to unfold.
As the conversation progresses,
Invite your authentic self,
Who you are at your core,
To step forward.
Feel the connection and loving energy between yourself and this part that has come forward.
And from a place of calmness and compassion,
Curiosity,
Offer support,
Understanding,
And wisdom to the part that you're noticing the most.
Embrace the part with acceptance and reassurance,
Letting it know that it's not alone.
Thank it for its courage and let it know that its positive intentions are valued.
Feel a sense of integration and harmony within you and yourself.
And this part,
As they're aware that they're not alone.
There's more to your system and they've got you at your core.
Witness the transformation and healing that arises from this collaboration and check in with those parts that may be witnessing this.
Let them know that they can have a chance to have your attention too.
You'd like that if they would.
And check in with the part that you've spent some time with today and thank it again for its courage and see if it's like spending this time with you.
And if it did,
Let it know that this doesn't have to be the last time.
You'd like to spend more time with it if it would like that.
And just take a moment to express gratitude to yourself and to all your parts.
Their willingness to connect and collaborate as much or as little as they wanted to.
Just thank your whole system for its wisdom and compassion.
Thank all your parts for their positive intentions and lessons.
And as usual,
When it feels complete for now,
When you're ready,
You can transition back to where you are.
You can open your eyes if they were closed.
Do what you need to do to ease out of this work and to take care of yourself.
And try to carry the insights and experiences from this meditation with you as you navigate your inner world and your external world and reacting with others in daily life.
Thank you again to you and to all your parts for joining me today.
