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Scan your body for tension, connect with your inner parts, and cultivate a spacious, loving presence.

Science

Recovery & Healing

Healing

Psychology

Guided Imagery

Visualization

English

Dr. Richard Schwartz guides the listener through the steps of identifying Trail Heads and working within the body to sooth parts and give them comfort. He encourages the listener to engage even difficult parts with curiousity, compassion and love.

Embodiment: Internal Family Systems (IFS)

 Okay. So let's take some deep breaths. And we're going to just see what parts are here. And to do that, go ahead and scan your body for places of tension or achiness or congestion, stiffness, pressure. Because often those are what we call trailheads. Those are manifestations of parts that are present. You can also scan your mind for agitated thoughts or emotions. Just doing a kind of inventory to see who's here right now. And as you notice, a trailhead or a part, then go ahead and focus on it. On that place in your body or your mind. The goal of this meditation isn't right now to get to know it so much as to help it know that it's not alone. So as you focus on it, let it know that you're there with it. And if it's possible, in a sincere way, let it know that you care about it. Even if it's a part that gets in your way in your life. You can do that by giving it some comforting words or extending a kind of loving energy to it or around it. You could even breathe into it using your lungs as a kind of bellows aimed at it. Just do one or all of those things until the part seems to relax. And if it does relax, you'll notice a kind of shift in that place in your body or your mind in the direction of more space. And if it doesn't relax, that's okay. It just means that it needs more attention from you some other time. So for now, you can let it know that you get that and you'll return to it later when you have more time for it. And then you can move on to a different part. But if it does relax and you feel that increase in spaciousness, then also move on to another part. Extending a loving energy to it or comforting words or breathing into it. Helping each of these parts know they're not alone, that you're there with them, that they can trust you, that they can trust you to be in your body. And as they relax and you experience more spaciousness, you may notice a kind of energy flowing in and around that space and around your body. As you are in your body more. You can shift your attention between the energy as it flows and then back to the parts, bringing more of that energy to them. But also noticing qualities of the energy. Noticing the vibratory qualities of the energy or the sense of well-being that comes with it. Sense of space. Calm. You'll notice a kind of virtuous cycle happening where the more you embody, the more your parts relax and let you embody. And soon you can begin to shift your focus back to the outside world. But just see how possible it is to hold this spacious awareness, this energy in your body, even as you begin that shift. Because with practice, it is possible to be in this state even when you focus outside, even when you interact with people. It's all a matter of helping your parts trust that they can let you lead in this way. When the time feels right, then come on back to the outside world. Thank you.