As those who've been listening for a while know,
Internal Family Systems,
Or IFS,
Is a type of approach that focuses on the different parts of an individual's personality and their interactions.
In IFS,
These parts are seen as having their own beliefs,
Emotions,
And motivations.
A safe place meditation is a technique that aims to create a mental space where individuals can feel safe and secure.
In this safe place meditation,
I'll guide you through a process of visualization and relaxation to access a mental space where you and your parts can feel more safe,
Calm,
And supported.
They can be more aware of you.
You can be more aware of them.
The intention is that this safe place can serve as a refuge that you can return to whenever you feel overwhelmed or stressed.
Hopefully,
This will provide you with a resource you can use to regulate your emotions,
Reduce anxiety,
And strengthen your sense of inner calm and resilience.
So I invite you to begin by finding a comfortable position,
Whether sitting or lying down,
Where you can relax and be undisturbed for 10 to 15 minutes.
You can gently close your eyes or let your gaze rest softly in front of you.
Take a few deep breaths,
Allowing each inhale to fill you with calmness,
And each exhale to release any tension you may be holding on to.
Begin to notice your internal world and the parts inside of you,
Those thoughts,
Feelings,
Actions,
Impulses,
Beliefs.
Note,
Too,
That I encourage you to pause this meditation as often as your system needs.
And as you continue to breathe deeply,
Imagine yourself standing at the edge of a beautiful forest Picture the tall trees reaching up towards the sky,
Their leaves rustling gently in the breeze.
Feel the solid growth beneath your feet,
Supporting you with each step you take.
Notice how the earth feels firm and stable,
And how the air feels like it's moving in your direction.
Take a moment to listen to the sounds of the forest around you.
Hear the birds singing in the trees,
The gentle rustle of leaves,
And the distant babbling of a nearby stream.
And before you walk further into the forest,
Check in with your parts.
Some may want to stay back and wait for you,
Let them know that's perfectly fine,
And you'll be back.
But allow those parts that want to to journey into the forest with you a little further.
And as you do this,
You come across a clearing bathed in soft sunlight.
In the center of the clearing,
There's a comfortable spot for you to sit or lie down.
Make yourself comfortable in this safe and peaceful space,
Feel the warmth of the sunlight on your skin,
And the gentle breeze brushing against your face.
Take a moment to look around and notice the beauty of your surroundings.
See the vibrant colors of the flowers,
The rich green of the trees,
And the clear blue of the sky above.
Now imagine a sense of safety and security washing over you like a warm embrace.
Feel it enveloping you completely,
Soothing any tension or worry you may be carrying.
With each breath you take,
Allow this feeling of safety and security to fill you with warmth.
Now imagine a sense of safety and security washing over you like a warm embrace.
Feel it enveloping you completely,
Soothing any tension or worry you may be carrying.
With each breath you take,
Allow this feeling of safety to expand within you,
See if they can see you,
You can see them,
And thank them for the space that they're giving,
And let them know that this space allows a different perspective for you and for them,
And it may be helpful.
Maybe some parts have more to say than others,
And that's okay too.
Some are more trustful.
Make sense,
Let them know that.
How is this for them?
Are they aware of you?
If they are,
How's that?
Are they aware of you?
If they are,
How's that?
Is there more that they want to voice?
What do you want to voice or say to your parts?
And know that you and your internal system,
Family can return to this safe place whenever you want to,
Simply by closing your eyes and taking a few deep breaths.
See if your parts can take that in.
How's that idea for them?
And just take a few more moments to bask in the warmth and comfort of the safe place,
Allowing yourself to fully relax and let go,
And the safety of this space.
And thank your parts for their courage in as much or as little as they shared.
And let them know if they prefer,
They can stay in this safe place,
And just rest.
You're about to head back out of the forest,
But they can stay,
And you're not going to forget about them,
But you can lead in life,
And they can rest for a bit,
And you can come back and see if they want to join soon.
And see how that lands with those parts,
And then begin the journey back out to the edge of the forest with whoever chooses and wants to come with you.
And notice those parts that may have decided to not take the journey into the forest for now.
See how they're doing.
Let them know that you're back,
And they can choose to go with you in the future if they'd like,
But you're capable of leading them if they'd like that,
And just see if they could trust you.
You're capable of leading them if they'd like that,
And just see if they could trust you a little more in that process,
And the idea that you came back may help in that trust.
And thank them for their courage,
And staying back and trusting just a little more.
And before we wrap up,
Just see if there's anything else.
And when you're ready,
You can slowly bring your awareness back to the present moment.
You can open your eyes if they were closed,
And continue about life,
But thanks so much for joining me for this meditation.
Thank you.
