IFS Meditation: Healing Presence

Here, IFS practitioner Tim Fortescue leads you through an Internal Family Systems (IFS) Meditation that incorporates some concepts from the Christian worldview. 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

This meditation integrates the principles of Internal Family Systems or IFS with a Christian perspective. It encourages you to connect with the indwelling presence of something bigger than yourself or maybe you want to call it the Holy Spirit, Your true self, And explore your inner parts with compassion and curiosity. Through the guidance of the self or Holy Spirit, You offer healing and restoration to wounded parts, Releasing burdens and finding wholeness. This process is ongoing and can always return to this inner space of connection with self and God. Through the guidance of self or Holy Spirit, You offer healing and restoration to wounded parts, Releasing burdens and finding wholeness. This process is ongoing and know that you can always return to this inner space of connection with God and self. So let's begin by finding a comfortable position. Close your eyes if you'd like, But if that's uncomfortable, You can just let your gaze rest softly in front of you. Let the tension in your body melt away with each exhale. Allow yourself to enter a state of relaxation and stillness. Just take a couple deep cleansing breaths and know that I encourage you to pause this recording as often as you need to if your system needs more time than I allow. Visualize yourself sitting in a peaceful and safe place. Maybe it's a beach or a forest or the mountains. Imagine that you're surrounded by a warm and loving light that embraces you, Makes you feel safe and protected. Now bring to mind an image of your inner child, The part of you that's playful, Curious and innocent. See the child standing in front of you, Looking up at you with trust and love. See if you can greet this child with kindness and compassion. Let them know that you're here to protect and care for them. As you're checking into your inner child and your inner world, Notice if there are other parts that may have some fears or concerns about you doing this or about this process. Acknowledge them and let them know that they can have a chance to spend some time with you too if they'd like. Next, Visualize another part of yourself that represents your emotions such as anger, Sadness, Fear, Joy. Maybe it's some of these parts that have some fears or concerns. See this part standing beside your inner child and acknowledge their presence with some curiosity and openness if you can. Ask this part what they need from you right now. See if you can listen to their response without judgment or criticism. It may be helpful to see if they're aware of the inner child and it may be helpful to check in with the inner child and see if they're aware of this part that represents your emotions. Just check in with both of them and see how they're responding, How they're doing. See if there's anything else that your inner child wants you to know or that you may want to share with your inner child. Check in with the part that represents your emotions. See if there's anything else that it wants to share. Do you want to share anything else with it? Then finally, Imagine a wise and compassionate part of yourself that represents your inner guidance and wisdom. See if you can imagine this part standing behind you, Supporting you with love and wisdom. Ask this part for guidance and support in dealing with any challenges or difficulties that you might be facing right now. Just imagine this part of you that includes your belovedness, Something bigger than yourself at the core. God, Spirit, Holy Spirit. Just imagine this part of you extending compassion to that little one inside of you, To the part or parts that may be filled with emotion, Maybe a little fearful or sad, Angry. See if you can extend some calmness and compassion to these parts of you. And as we begin to close for now, Check internally one more time. See if there are any more parts or voices that may need to be heard. And as we usually do when it feels complete for now, Thank all your parts for their courage and as little or as much as they've shared for all they've done. Let them know that you want to spend more time with them if they'd like that. Let them know when you'll do this. When you're ready, You can slowly open your eyes if they were closed. Take a few moments to ground yourself in the present moment. Notice how you feel in your body and mind. See if you can carry this sense of inner peace and connection with you as you go about your day. But thank you to you and to all your parts for joining me in this meditation.