IFS Meditation: Accessing More Self Energy

Here, IFS practitioner Tim Fortescue leads you through an Internal Family Systems (IFS) Meditation to facilitate more Self-energy. Join the "IFS All Parts Welcome: Faithfully Growing with Tim Fortescue" here on insight timer to ask any questions and engage with others.

Transcript

Let me lead you in a meditation to see if you can access more self and self energy. As we begin, I invite you to get settled. It's best to have both feet on the floor if you can. Know that I encourage you to pause this recording as often as you and your system needs. As you settle in, Notice where your body comes into contact with the ground. You can close your eyes if you'd like to. If you'd like to, You can let your gaze rest softly in front of you and keep your eyes open. As you get settled and comfortable, Bring your awareness to your breath. Take a couple deep cleansing breaths. With each inhale, Feel the spaciousness in your body. With each exhale, Let your awareness go deeper to your inner system. Check in and notice what parts are active. Maybe you're ready to be known or want to be known right now. Remember that a part can be a thought, A feeling, An impulse, A belief, A sensation, Among many other things. Check in and see if you can notice if there's one part that you notice the most or may need or want attention right now. You may have other parts that have some resistance or want to be seen too. See if they could just soften back for now and witness you engaging with the part that seems to be up the most. Let them know your other parts that they can have a turn to. You're not going to forget about them. But for now, If we get to know one part at a time, It'll be easier. Then we can work our way through the system and get to know other parts. Other parts can get to know the different parts. See if those parts that may have a little resistance could just soften back and witness and observe right now. Check in with the part that is most prevalent, The one that you're noticing that's up right now. How do you know it's present? Is there a sensation? Maybe there's a color or an image. Check in and see where you sense this part, How you know it's present right now. Maybe it's a tightening in the chest or tingling in the extremities. Maybe it's a part just barreling through like a bull in a china shop. Maybe it's a color, Blue, Green. Notice if you have any parts coming up that may be trying to overanalyze or really want to get things right. See if they could soften back for just a bit. Now check in with the part that you're noticing the most. How are you feeling toward it? Are you feeling those aspects of self-energy like calmness, Compassion, Clarity, Connection, Curiosity, Confidence, Courage, Creativity? Maybe there are some of the P words like perspective. How are you viewing this part in the situation right now? Or presence. Do you just want to be with this part that may want to be seen? Can you see it? Patience, Not trying to make anything happen, No agenda. Playfulness, Just having fun with this. Just want to get to know this part that you're noticing the most. See what it can learn about you. See if it has any questions. Are you feeling some persistence? And know that if you feel anything that doesn't indicate self-energy, It's likely another part. See if it could soften back and just witness for a bit. See if this part that's upright now, What else? If there's anything else that it needs or what does it need from you or want? What do you want to share with it? When it feels right, Thank the part for its courage, For anything that it shared with you, Let you know. Let it know you're not going to forget about it. You'd like to spend more time with it if it would like that. See if there's anything else for now. See if that part could either stay in the center, However you're imagining it. Maybe it's a big play structure of jumping into those plastic balls. And maybe the part that you're noticing the most wants to stay there. See if it'd be okay if you check in with your other parts. See if there's another part that may want to jump in and spend some time with you. If parts are hesitant and they just want to observe from outside, Let them know that that's okay. They don't have to do anything, But you'd like to get to know them and spend some time with them if they'd like that. See if anyone else would be willing to jump in. Check in and see where you're noticing that part, If there's another one that wants to spend some time with you. See if you can notice at least one of those qualities of self, Like curiosity, Calmness, Playfulness. Know that often if you can just notice one of those qualities for me, If I can just be curious, I know that myself is leading. If you're feeling some curiosity or some calmness or a sense of connection, Some other self energy, Let the part know that and feel that. See what it wants to share with you. Anything you want to share with the part. See if there's anything else that this part that is taking center stage and that's up the most right now wants to share with you. Anything you want to share with it. I encourage you to check in with your other parts, Those that are witnessing and let them know that you'd like to do the same with them. Spend some time with them if they'd like that. See how it's been for them to witnessing you spending time with some of your parts. Think the part that is most prevalent right now for its courage, For anything that it shared today. Think the other part that may be still lingering around that center for its courage. Let them know they're not alone. You're not going to forget about them. Then expand out and just think all of the other parts for witnessing, For their courage and showing up in this moment. Let them know you'd like to spend more time with them too. Maybe let them know when. When it feels right, We'll wrap up for now. You can bring your attention back to the room where you are. You can open your eyes if they were closed. You can continue engaging with the world around you. Thanks so much to you and all your parts for your courage and meeting me here and take good care.

Reviews

Thank you so much for facilitating this wonderful practice Tim. It was a truly fascinating, enlightening and even humorous experience.

The main part which immediately came forward was the part which looks for things to worry about and showed itself looking wizened, tired but diligently looking around through a magnifying glass! We had a great conversation and, as a result, the part laid back in an armchair with huge relief before dancing, then using binoculars instead of a magnifying glass! Amazing 🙏

Very nice guidance and I appreciate the reminder to pause the recording whenever more time is needed with a part. Thank you!

I just attended your live, and listened to this track. I am going to feel to my emotions/ anxiety like you suggest, Tim. Lovely name for a dog- Bruno 🤗🐕 Thank you 🙏🏾💚🤗🍀

Thank you for this meditation. I appreciate the instruction to pause, which I did many times, and knowing that when I hit Play again, there is guidance to direct my inquiry. After this meditation, I feel much more connected and settled with a pair of parts as I navigate a difficult time.

Thank you for this practice and awareness!
🙌🏼💫💕