IFS Meditation: A Mid-Year Check-In

This meditation guides listeners through a mid-year reflection, encouraging them to check in with their inner selves, explore their emotional landscapes, and set intentions for the remainder of the year. It emphasizes the importance of self-compassion and recognizing the progress made in personal growth.

Transcript

The intention of this meditation is to check in mid-year. As we begin, Settle in. Find a comfortable position, Seated or lying down. Begin by noticing your breath. No need to change it. Just become aware of it. Let your shoulders drop. Let your body settle. Turn your attention inward. As you breathe, Become aware of the inner landscape. Your parts. Maybe they surface as thoughts or feelings, Sensations. Let them know you're here. There's nothing to fix. Just be with what is. Now invite any parts of you that want to check in at this midpoint of the year. You might notice images, Emotions, Physical sensations. You don't have to force anything. Just notice. Ask gently, What progress have I made in my internal work? Or maybe make that plural. What progress have we made in our internal work? Let any answers come naturally without judgment. And as always, Pause this recording if you need more time. Now ask, How have my relationships with my parts? Evolved? Notice if any protectors want to speak. Maybe some are still on alert. Maybe others feel more trusting. Regardless, Thank them all for how they've helped you so far this year. If an exile peeks out, Offer it kindness. Let it know you're here. These are those little ones that these protectors protect. And they're all young and don't know who we are today. So maybe remind them and update just a bit. Ask, What are my goals or intentions for the rest of the year? What are our goals or intentions for the rest of the year? Notice which parts get activated by that question. Is there hope, Fear, Resistance? Let each part know it doesn't have to carry this all alone. There's a beautiful team here inside. They don't have to work so hard. See if they could trust you just a bit more to lead. See if there's anything else before we wrap up. Bring your attention to the parts that showed up. Thank them. Let them know you'll continue to check in. Notice how your body feels now. Let whatever needs to soften, Soften. And let those parts feel good. Let those parts that may not want to soften or feel too soft right now, That that's okay too. Then bring your awareness back to where you are. Wiggle your fingers or toes. When you're ready, Open your eyes if they were closed. Carry the sense of connection and compassion with you as you return to your life. You're doing meaningful work. One breath, One part, One moment at a time.

Reviews

This was joyous to participate in this morning. I often do a mid year review and it feels helpful to do this from a “parts” perspective. Thank you.