IFS Meditation: Checking-In With Your Inner Team

Here, IFS practitioner Tim Fortescue leads you through an Internal Family Systems (IFS) Meditation to help you check in with your inner team. Follow Tim and join the "IFS All Parts Welcome: Faithfully Growing with Tim Fortescue" here on Insight Timer to ask any questions and engage with others.

Transcript

Today I'm going to lead you in a meditation just to check in with those parts. Sometimes I do this in the mornings when I wake up. Some folks call it a morning huddle or a team meeting that you would have at a workplace where you go in in the morning and you go into a conference room and all of the members of your work team gather around that table. I want you to take that internally as I guide you and see how the parts of you may respond to that morning huddle as you prepare for your day. And so let's pause for a minute and just settle in to where you are. I know for me I'm at a point in my day currently where the kids have just left for school. I'm sitting down trying to get into a rhythm of my own work here at home and so it's good for me to settle for a bit. So just pause and let's just take a couple deep breaths together. You can close your eyes if you'd like to but if you prefer you can just let your gaze rest softly two or three feet in front of you if that feels more comfortable. Just begin to notice what's coming up, Those thoughts, Feelings, Actions. Maybe it's an impulse. Imagine those parts of you, That part that may not want to get to work today or may not want to have that conversation with that person you have to talk with later today. See if you can invite them into the room. Some may be more eager to come in than others. Some may just want to peek in from outside. But notice what's arising. Let those aspects of you know there's no agenda. Just want to get to know them a little better. Now as you notice these parts of you that are coming up that often manifest in thoughts, Feelings, Actions. Maybe it's an impulse to leave, To flee. Just let them know that you see them and they can sit anywhere they want around this conference table. Some may want to sit close to you. Some may be more distrustful and want to sit farther away. But just invite the parts in and have them take a seat wherever they're most comfortable. What do they want to share in this meeting with you and their other teammates? Maybe some just want to be quiet and witness and observe and let them know that it's perfectly fine. But if they want to share, You want to make space for that. Maybe some of your parts band together and they're sitting beside each other. Maybe they're seeking to understand a cluster of parts that may be across the table. Just remind your whole inner system that you're on the same team. They're not alone. They don't have to face this day alone. Then see if you can tap into that inner coach or the inner leader of the team that does have wisdom. That has a calmness, A sense of wanting to connect with the team. See if you can tap into this part that's facilitating this meeting. What would it like to share in this part? It's quite likely who you are at your core. What would you like to share with your inner team? Before we get ready to wrap up, Just see if there's anything else that needs to be shared or if there is an aspect that needs to be seen, Comforted. Thank your internal team members for as much or as little as they shared. Let them know that although this may be a meeting they're not used to, That you'd like to do this more. You want to spend more time with them and allow these parts to have access to you and that inner wisdom and guidance. Know that they're not alone. This team has existed forever and you want to be present with them more. Maybe there's parts that are hesitant about these team meetings, Wish they would never happen again. Let them know that they belong to and that makes sense and you're not going to push them to go anywhere they don't want to go, But you're glad that they're here. Maybe you can all band together, Those that want to, And have that closing huddle and kind of ready break. Let's go face the day together. When it feels right, You can bring your attention back to where you are. Just take a couple deep breaths to finish out together. You can open your eyes if they were closed and you can just come back to the present moment, To where you are. But thank you so much for your courage and joining me for this meditation. Go out and have a great day.

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Such a useful way to start the day. A team meeting is a great metaphor and really works for the parts to get together, work together and support one another. Thank you!