Welcome to your IFS check-in meditation.
Please take a moment to find a comfortable position.
Doing any last minute fidgets,
Shifting,
Moving.
And allow your body to be here in this moment.
And when it feels right,
Gently close your eyes.
And begin to bring your awareness to your breath.
Without changing it.
See if on your next inhale you can invite in just a little more space and presence.
Breathing in through your nose.
And gentle sigh out.
And with each exhale,
Imagine releasing tension from your body,
From your jaw,
Letting your shoulders relax.
Lengthening your spine,
Drawing your shoulder blades closer together as to open up your heart into this space to receive.
And this is it!
Let yourself arise here.
Let your body soften and begin to trust this space.
And now begin to turn your attention inwards,
Like stepping into your inner world.
Imagine arriving in a calm,
Safe place.
A meadow,
A quiet forest,
A beach,
Or a warm,
Cosy room.
Begin to look around.
Noticing the colors the light,
The temperature.
The sounds.
Set the intention that this is a place.
Where all parts of you are welcome.
And from this safe space.
Gently begin to notice your body.
And invite forward a part of you that might want your attention today.
You don't need to go searching,
Just simply notice what arises here.
You might show up as a feeling in your body,
An emotion in your heart,
A thought,
An image.
And bringing gentle curiosity.
See if you can finish the sentence,
I'm noticing there is a part of me that is.
Fill in the blanks There's a part of me that's feeling anxious,
Restless.
A part of me that's calm,
Quiet,
Relaxed.
A part that's exhausted,
Has thoughts running through their mind.
A part of me that's present.
Just noticing.
What is here?
And see if you can deepen your focus just on one part.
And imagine creating a little bit of space between you and this pot,
As if you could and allow it to take form in your inner safe world.
Perhaps it appears as an image,
A shape?
The color.
Or simply just a presence,
A knowing.
And see if you can picture this part of you sitting across from you.
You may say,
I see you.
You are welcome here.
Whatever happens is perfectly okay.
There is nothing to fix.
We are just noticing.
And then see if you can move a little bit closer towards this part.
And from this same place of curiosity and openness,
You might ask it,
What would you like me to know?
Is there anything that you were worried about or protecting me from?
And then pause and listen.
A response may come as words,
An image,
A sensation,
Or silence.
Whatever comes,
Just receive it.
And if the part doesn't respond,
That's okay too.
Simply sitting with it,
Letting it feel your presence is more than enough and if the pot has shared something with you today.
See if you can let it know that you receive it.
You might say,
I hear you,
I see you.
Thank you for sharing,
For letting me know.
And thank you for being here.
And I'll invite you to place a hand on your heart as a sign of your presence to be here in this moment.
And see if you can offer yourself and the parts of you that have shown up some gratitude for being here today.
For taking time to connect,
To be present.
And open.
In your inner world.
Taking a moment to simply just be here in this gentle stillness.
Without rushing or fixing.
Just knowing that you have connected with a part of yourself.
And see if you can notice how that feels in your body to have met this part.
Perhaps there is a softening.
An openness,
A spaciousness,
Or simply a quiet awareness.
And see if you can think yourself.
For your efforts here today.
And take a moment to remind every part of you that you can return to this space whenever you need.
And when you feel ready Bring your awareness back to your breath.
And when you open your eyes,
Carry with you the knowing that your inner world is always here.
And that every part of you can be met and welcomed with this same gentle curiosity and care.
