IFS Meditation: Connecting With Your Inner Child (Exiles)

In this episode, Tim Fortescue shares a touching story about the importance of affirmation and recognition of our inherent worth, illustrated through the experience of Henry Nowen and a community member named Janet. The narrative emphasizes the universal need for genuine blessings and support, particularly in a community setting. Tim invites listeners to join the mission of providing affirmation and resources for personal and spiritual growth, especially on Giving Tuesday, and concludes with a heartfelt blessing for the audience.

Transcript

Welcome to this meditation focused on connecting with your inner child. This time is for you to turn inward and gently explore the younger parts of yourself that may be seeking your care and attention. There's no right or wrong way to do this. Just allow yourself to be present, Curious, And compassionate. So as we begin, Take a moment to settle into a comfortable position, Whether lying down or seated. Allow your body to relax and let your breath flow naturally. Let's begin by grounding into the present moment. Take a deep breath through your nose, And gently exhale through your mouth. Feel the surface beneath you supporting you, And with each breath allow your body to soften and let go of any tension. Notice your feet on the ground, Hands resting at your sides, The gentle rise and fall of your chest. As you breathe, Imagine your breath as a warm, Calming light traveling through your body, Relaxing every muscle, Every cell. Let this light bring a sense of safety and ease, Preparing a welcoming space for your inner world. Now bring your attention inward in this safe and quiet space. Invite your parts to join, Particularly those younger inner child parts, And be aware of those protectors, Those proactive managers and reactive firefighters. Let them lead the way, Because we don't want to bypass them, But thank them for their courage and exploring and trying something new, And if it makes sense just to spend time with them, Spend time with them. We really want to earn their trust, We've got to. They've been working hard at protecting these little ones, But if you're able to get a sense of that younger inner child, It may appear as an image, A sensation, A memory, Or simply a sense of their presence. Whatever arises is what needs to happen, So just spend a few seconds noticing those younger inner child parts, As well as those that have been working, Likely for a long time, Protecting them. Take a moment to notice, What do you sense or feel? How are you feeling toward the parts that are emerging? If it's more of a constrictedness than an openness, It's other parts that are jumping in that need some attention, And don't move beyond them until you get more buy-in. How old are your parts? Check in with who's there. Let your system know if we can go to those younger parts, And maybe a little easier, That you're doing a meditation, Likely on your own. See if your system could soften and let you just be curious, Because there's hope to feel better, And to find a better way. And you need all your parts, We're not trying to put them out of a job, But they may be surprised at what happens. But they matter, And if there's any resistance, Don't push it. But if you do have a gateway, And an opening, And a sense of spaciousness to connect with a younger part, Are there any emotions, Images, Or memories that come to mind? If nothing specific comes, That's okay too. Simply just hold the intention of being open to whatever your inner child may want to share, Or any of those other parts. And if it feels right, Check in with those younger inner child parts, Or maybe there's one specifically. See how they're doing with having some attention. And how are you feeling toward them? See if you can extend them just a drop of curiosity, And care, Wanting to connect. You might say, I'm here, I see you, I'd like to get to know you. Notice how this part responds. Does it feel shy, Or hesitant, Excited, Or playful, Sad, Or scared? Whatever you sense, Simply acknowledge it with kindness. If it feels right, You can ask, What do you need from me right now? How can I help you feel safe and loved? And I invite you to pause this recording as often as you need to. If you need more time than it allows. Maybe this part needs reassurance, A warm hug, Or just know that you're here and listening. Imagine offering them what they need, Whether through words, A gesture, Or even just your presence. As you do this, Remind them you're safe now. I'm here to take care of you. They don't have to stay stuck in the past. Remind them who you are, That things are different now. We're not going to go deeper here. We're about to wrap up, But I want to remind you that as we do that, Spend a few moments simply being with this younger part of you. If they're open, Maybe imagine holding them gently, As you would a small child. And if they're not ready for that, Or maybe those protectors jump in and say, Wait a minute, Honor that. Because those protectors, They're not used to not being bypassed, And that can be transformative too, If they see that. Let them know that you see them, And you honor them. But if it feels right, Go back to that connection with your little one, Or little ones, And feel the warmth and connection between you. Let them know they're loved, Just as they are. They're not the burdens they carry. They don't have to carry them alone anymore. And if they're ready, And when they're ready, You can tell them they're welcome to rest. Play, Or stay close to you, Knowing that you'll continue to look out for them. And thank them for their courage, For coming forward today. And let them know you're not going to forget about them. And I encourage you to, Don't make a commitment you can't keep, But check in with them regularly, Daily, For a few weeks, If you can. And when it feels right, Just extend your reflection out to those parts that may have witnessed this, Particularly those parts that have been working so hard to look out for this little one for a long time. And thank them for their courage, For as much spaciousness as they were able to give. Let them know that they matter, You honor them. And help them see, Maybe they kind of helped you get to know this little one, As they were able to soften back and just open up the spaciousness a little more, And that they're not alone. And you can do this more, If they'd like, And you want to get to know them more. But just send gratitude to those parts that have witnessed in your whole system. And when you're ready, You can bring your attention back to the present moment. Can open your eyes if they were closed, And see if you could bring some of what you're feeling and experiencing right now into your daily life. Thanks so much for joining me for this meditation. Remember your inner child, Those younger exiled parts are always within you, Waiting for kindness and attention. And each time that you connect, You're building trust, Those younger parts and those protectors, And the healings coming from within. So take care of yourself and take care of your parts. Thanks so much for your courage.