Welcome to your IFS meditation for connecting with the parts of you that carry fear.
Please take a moment to gently arrive here.
Letting your body settle into where you are,
Feeling the support beneath you.
And just letting your mind know that there's nowhere else that you need to be.
Nothing you need to figure out right now.
So for the next few moments you can just be here.
And gently take a slow breath in through your nose.
And a gentle sigh out through your mouth.
Another deep breath in through your nose.
And a gentle sigh out,
Letting go of any tension that you may be carrying right now.
And then see if you can begin to bring your awareness gently inside.
And see if you can sense somewhere within you.
A place that might feel a little unsure.
Her little cottage.
A little afraid.
Doing a body scan,
Can you notice a part of you that might feel scared or worried or fearful right now?
And see if you can notice what arises.
It might be a sensation,
An emotion,
An image.
Or even just in knowing.
And if you can,
Begin to turn towards it.
As if you are gently facing somebody who has been waiting to be seen by you.
There's no need to rush in,
To change,
To fix anything.
Simply see.
If you can just allow.
This fearful,
Scared or worried part of you.
To be seen.
And as you turn towards it,
See if you can make the picture of it more clear.
Observing how it feels,
The energy of this part of you.
Is it large?
Is it small?
Is it a younger part of you?
Is it presenting like a monster?
Just begin to really notice what is here right now.
And as you notice this part in front of you.
And gently check in with yourself.
And how do you feel towards this part?
How do you feel seeing this in front of you?
If you notice any tension or overwhelm,
Frustration,
Wanting to avoid,
Wanting to get it to disappear,
That's okay.
Just acknowledge those failings.
And if you can.
With the acknowledgement,
See if you can allow them to soften.
Just reminding yourself of the intention to just get to know this fearful past.
All we want to do is meet it with a little bit more openness,
A little bit more curiosity.
And when you feel ready.
Turn back towards this part.
And see if you can let it know.
That you see it.
Stating something along the lines of I see you.
I'm here with you.
And just notice how it responds.
And then gently ask.
What are you afraid of?
What are you trying to protect me from?
And then just listen.
Without needing to figure out an answer.
See if this pot can let you know.
What it's fearful of.
You may begin to sense that the fear that's present isn't random and it's trying to protect something.
Maybe something vulnerable or painful.
Something that once felt like too much.
And if that feels true for this part,
See if you can really take that in.
That this part has been working.
So hard to protect you from something.
Trying in its own way.
To keep you safe.
If the part shares what it's fearful of.
Let it know that you hear it.
Acknowledge the fears,
Acknowledge what it is protecting you from.
And let her know that it doesn't have to do this alone anymore.
That we are here now.
And let's see how this pot responds as you acknowledge it.
See if there is a softening or a little bit more space or simply some steady calmness at the feeling of being seen and heard.
And if it feels right.
You might now uh What does this pot need from you right now?
And whatever arises,
Just receive.
Acknowledge how it responds.
Without needing to act on it yet.
If you can,
Give it what it asks for.
Then do so.
Otherwise,
Just let her know that it was her.
And if it feels right you might offer.
Something like your presence.
Your attention.
Your awareness.
Your willingness to stay here.
To stay in connection.
Letting the part know.
I'm not going to push you away.
I'm not going to avoid.
This matters.
I am here now.
And just spent a few moments here.
Is being with this pause.
Just not trying to change it.
But really letting it know that it's not alone.
Notice what it feels like to stay.
To not avoid or push away or fix,
To not shrink yourself.
Make yourself feel small but to be here.
In relationship with the fear.
Notice how that lands in your body.
In your mind.
And when you feel ready.
Gently thank this pot for being here.
Allowing us to connect with it.
And begin to bring your awareness back into your body.
Taking a moment to just appreciate your efforts here today.
Maybe placing a hand on your heart.
And just thanking yourself for taking these few moments to connect.
And as you return back into this space.
Carry with you the knowing that fear isn't the red light.
You don't need to stop.
You don't need to get rid of it or avoid it.
Fear is the green light.
Asking you for more safety and connection and awareness.
Fear is the sign that you are evolving,
Creating,
Expanding into new ways of being.
And all it's asking for is your presence,
For you to turn towards it and acknowledge that it's here.
Taking a deep breath in.
.
.
And a gentle sigh out through your mouth.
And when you feel ready.
You can open your eyes.
