Morning Energy: Courage *IFS Inspired

Begin your day grounded in presence and inner strength. In this gentle morning meditation, Vlada de Sousa guides you through a compassionate Internal Family Systems (IFS)-informed journey to meet the parts of you that feel hesitant, fearful, or overwhelmed by the demands of the day ahead.

Through breath, awareness, and intuitive guidance, you’ll reconnect with your inner Self—the calm, wise presence capable of holding your system with strength and grace.

This practice helps you:
– Identify and care for the younger, vulnerable parts within
– Cultivate internal safety and emotional resilience
– Step into your day with clarity, confidence, and self-leadership

You’ll be reminded that courage doesn’t mean having no fear—it means showing up with tenderness, knowing you are no longer alone with it.
Let this be your sacred pause before the world begins—a moment to root into the strength of who you are today.

Transcript

Welcome,

Dear one.

Please take a moment to find your seat and close your eyes.

And begin by taking deep,

Long breath all the way into your nose.

Letting go and exhaling through your mouth.

Allow the breath to go all the way down into the bottom of your belly as you inhale.

And empty out completely as you exhale.

Take a moment to notice what is present this morning for you.

What is the energy in your body?

How are you feeling about starting this day?

And see if there is any part of you that is anticipating what's coming.

People you will meet,

Meetings you will have,

Challenges you need to push through.

And notice how your parts feel about this upcoming day.

Is there any part that has a little bit of fear?

Is there any part that would need a bit of courage?

And so as you breathe,

I invite you to notice that there is you.

And there are those parts that have some sort of fears,

Anxieties,

Anxieties,

Their own insecurities.

And I invite you to look these part or a few parts into the eyes and have them see you as well.

Those who are fearful,

Those who feel insecure,

Or maybe weak.

And get a sense how old this part is.

If you get a single digit,

Then it's a very young part here,

Not feeling protected or maybe feeling exposed.

So check with yourself,

How do you feel towards this?

Younger part or parts of you that are simply scared to interact with the world,

With people,

Handle the day-to-day of the normal life.

And begin by opening your heart to those who do not have the courage to meet the world and life as it is,

To meet difficulties,

Challenges,

Challenges,

To stand in front of unsafe people.

Open your heart and let these parts know that they are not alone.

Let them see you as who you are today.

Mature,

Knowledgeable,

Capable,

And let them know they are safe.

And notice if there is really young parts,

Two years old,

Five years old,

Ask them to go to a safe place,

Any imaginary or real place they love,

And be there in their safe,

Beautiful place as you're taking the lead on handling the day.

Let them know they don't have to have tough conversations and deal with challenges.

They are just very young kids.

They can go play while you take the lead with courage.

And so see them going into a safe place,

And if there is any part that kind of doesn't trust fully you,

Let it know again how old you are,

That you have done so much so far.

And as those little parts are safe,

You can step forward with much more courage.

Let your parts know that you got this.

You can meet this day with a heart full of courage.

And ask your system,

Your parts,

To trust you.

Thank you for practicing with me today.

Have a great day ahead.

You've got this.