Welcome to another episode of IFS Meditations and Insights,
A podcast exploring personal growth through the lens of internal family systems.
I'm your guide on this journey,
Tim Fortescue,
A trained IFS practitioner dedicated to nurturing spiritual wholeness and healing.
In this compassionate space,
We delve into self-discovery,
Uncovering our 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 these episodes 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,
God or the divine and the world around us.
In today's episode,
I'm going to lead you in a meditation to check in with your protectors and the common fears that they may carry in our inner system with the intention to help deepen compassion and understanding.
So settle in,
Open your heart and mind if you can,
And let's dive into a meditation on checking in with our protectors and their common fears.
Let's begin the meditation.
Find a comfortable position.
You can close your eyes if you'd like to,
Or you can just let them rest softly in front of you.
Take a deep breath in and exhale slowly.
Feel the tension leaving your body with each exhale.
Let go of any expectations or judgments about this meditation.
Take a couple breaths at your own pace.
Know that I encourage you to pause this recording as often as you need to give your system the time that it needs.
As you check in,
Imagine that you're standing in a beautiful forest clearing surrounded by tall trees.
The sun is shining down between the leaves and you feel calm and safe here ahead of you as a winding path leading into the woods.
This is the path to connect with your protectors,
And we're going to take a little journey down that path.
As you start down the path,
Notice the sights,
Sounds,
And smells around you.
Feel the earth beneath your feet.
With each step you take,
You go deeper into a calm,
Relaxed state.
In the distance,
You begin to see a soft glowing light between the trees.
As you get closer,
You see this light is coming from a small cottage nestled in the woods.
This cottage belongs to your protectors.
The door is open and welcome.
Step inside the cottage and look around,
Simple but cozy with a warm fire burning in the hearth.
As you get closer to the side of the fireplace and hearth,
You see your more protective parts sitting there,
Maybe a little cautious,
But also wanting to welcome you in.
Settle into a comfortable seat by the fire.
Maybe you're opposite those more protective parts.
Take a moment to appreciate the peace and safety you feel here.
When you feel centered,
Invite your protectors a little closer to join you.
One by one,
They begin to move a little closer,
And as they do that,
Greet each one of them by name as they arrive.
Maybe it's been a while,
Don't be afraid to ask what their name is or what they'd like to be called.
One by one,
Express your gratitude for their presence and protection.
They're working so,
So hard.
Just allow a bit for those who'd like to,
To gather in,
Come closer.
Once everyone has gathered,
Take some time to check in with each protector again.
Ask them how they're feeling and if they have any worries or fears that they want you to know about,
Listen deeply to what they share.
Provide reassurance where it's needed.
Let them know that you're here to support them,
Just as they work so hard to support you.
Maybe helpful to remind them that all things change and even difficult times will pass.
Do what you need to do to help them let go of any fears that no longer serve well.
When you feel complete with each protector,
Pause and take more time if you need it.
But when it feels complete,
Thank them again for meeting with you.
If there are any steps you or they need to take,
Make a mental note and let them know that you'll check back in with them,
They can check back in with you.
Let them know too that whenever they need extra care or attention,
You can always return here.
If they've liked spending time with you,
You'd like to spend more time with them.
Take a few more moments to solidify this experience in your memory.
Then whenever you're ready,
Begin to return your awareness to the present moment.
Maybe re-emerge from the path that you've been traveling on.
Wiggle your fingers and toes,
Stretch if you need to.
Take a deep breath in and exhale out.
When you feel ready,
You can open your eyes if they were closed and just feel the calmness,
The gratefulness,
The protection that you feel right now.
Thank each part in your system for as much or as little as they shared.
Thank you for joining me in this meditation.
Remember that your inner landscape is a rich and dynamic place.
Continue to explore and speak for your parts with kindness and curiosity and be aware of those fears.
Until next time,
Be well.
