Welcome to another episode of IFS Meditations and Insights,
A podcast exploring personal growth through the lens of internal family systems.
I'm Tim Fortescue,
Your guide on this journey,
An IFS trained practitioner dedicated to nurturing spiritual wholeness and healing.
In this compassionate space,
We delve into self-discovery,
Uncovering inner wisdom.
When we embrace all parts of ourselves with love,
We can better receive divine love and extend it to others.
My hope is that what I discuss here will illuminate your path,
Bringing you inner peace and a deeper connection to the sacred.
Together,
We'll learn how IFS gently transforms our relationship with ourselves and the world around us.
So settle in,
Open up your heart and mind,
And let's dive into another episode.
Today's meditation is about understanding our dissociative parts.
These can be parts we talk about associated with dissociative identity disorder or DID.
But I've also found that those parts of me and clients that I work with that just don't want us to go there and tend toward numbness are important in this parts work journey.
And it's been healing for me to notice these parts.
And so as we go throughout the meditation today,
See if you can bring awareness to the parts of you that tend toward numbness,
Don't like to feel or may want to avoid.
And so let's begin by bringing your attention inward to your breath.
Inhale deeply through your nose,
Allowing your abdomen to expand and exhale slowly through your mouth,
Releasing any tension.
Repeat this for a few breaths at your own pace until you begin to feel a little more centered.
And know that I encourage you to pause this recording as often as your system needs if you need more time.
And as you continue to settle into this meditation,
Let your system know that there's no agenda.
We're not going to try and push parts to do something they don't want to.
We can't do that.
We just want to be with them,
Be curious,
And particularly let those parts know that may tend toward numbness or dissociating.
See if you can set an intention just to be compassionate and curious.
Let those parts that may not generally get a voice or want a voice know that while they don't have to do anything,
We want to give them some space today.
See if you can extend some curiosity and compassion to your system.
Let those parts that may not want to do this know that they're welcome here,
Too,
With whatever they're experiencing or feeling.
Or maybe they just want to go play and drop in from time to time,
And that's okay,
Too.
Let your parts know that they're not alone.
See if they can sense that and some of this interconnectedness.
See if they're aware of you.
It might be helpful to experiment with visualizing a wise and compassionate presence within,
A source of guidance.
If that feels right,
Invite this inner guide to join you in this exploration.
It may be helpful to imagine a peaceful and safe environment,
A space that's welcoming to all aspects of yourself,
Free from judgment.
Bring your attention to the parts that might be keeping their distance.
They're quite possibly protectors,
Maybe firefighters,
That tend toward numbness,
That want you to stay away from maybe younger,
More exiled parts.
These are the parts that swiftly step in to manage overwhelming situations.
Acknowledge their presence and express gratitude for their protective instincts.
And again,
Let them know they're not alone.
They have an inner team.
They're carrying burdens.
They weren't meant to carry them alone.
Check in with those protective parts and see if it'd be okay to just shift your focus for just a bit and just acknowledge any exiled or younger parts within.
These may be aspects of yourself that have been pushed away due to trauma.
And if there's any resistance from those protectors,
Let them know we don't have to go there,
But we can.
We'd like to,
If it'd be helpful for them,
See how they respond.
And if it's okay,
Just let those younger,
Maybe parts that are underneath their protectors,
Know that they're welcome.
They're not alone.
And turn your attention back to those protective parts,
Or maybe you're already with them.
Begin a gentle internal dialogue with these parts.
Imagine sitting with each one.
Then engage in a compassionate dialogue with the firefighters.
And if they're okay with the younger,
Maybe an exiled part,
Being in the presence and to witness,
Just acknowledge that.
And ask that protective part or parts what it needs and listen without judgment.
Seek to understand their roles and the emotions they hold.
Maybe they're aware that you know about those younger parts that may be there.
See if they have anything to say about that or how are they doing.
And take some time to allow each part to express itself openly.
It may be helpful to acknowledge that wise,
Compassionate figure that you invited in,
If that's helpful.
Just encourage collaboration among the different parts.
Imagine them working together,
Sharing wisdom,
Finding common ground.
See how they're doing as you visualize the creation of a cohesive internal team.
Envision a healing light surrounding each part or segment of parts.
Maybe it starts with those that tend toward numbness,
Providing comfort and acceptance.
And allow this light to soften any rigid boundaries and promote a sense of unity.
Maybe it expands to other parts,
Maybe younger parts.
But just see if this healing light can encompass your whole system.
See if there's anything else before we begin to wrap up.
Take a moment to express gratitude for the wisdom and insights gained from this internal exploration.
Thank those parts that tend toward dissociating or numbness for their presence and willingness to come forward.
Maybe just to be seen.
Maybe they shared a lot or little.
Just let them know that you're grateful.
Then thank some of those younger parts that may be present for their courage in coming forward.
Thank that wise presence and coach for being here.
We're all in this together.
All parts need each other.
They bring us gifts.
When it feels complete for now,
Let your parts know that this doesn't have to be the last time.
That you can come back.
You have the capacity to do this yourself.
Or maybe you use this meditation or others as a guide.
But your system has what it needs to bring healing.
There may be parts that don't trust that.
But let them know you can come back and spend some more time with them if they'd like that.
And slowly bring your awareness back to your breath in the present moment.
When you're ready,
You can open your eyes if they were closed.
Thanks so much for your courage in joining me for this meditation.
