Indy 

Martola G

Kat Thomas

Saskatchewan, Canada

Rudo Schipper

Groesbeek, Netherlands

Donna

Kent, UK

Jen Borrelli

Orlando, FL, USA

Julia

Newcastle upon Tyne, United Kingdom

Rollon-Caneda Elle

Tracy Thorne

Tom Larroquette

Arraijan, Panama

Charleston, SC, USA

Alyona N.

South Carolina, USA

Amy Brice

Susan

Mineola, NY, USA

Caroline

Poole, England, United Kingdom

Jocelyne Chernets

Chatham-Kent, Canada

Andrew Stevens

Denver, CO, USA

Elena Robinson

Corvallis, OR, USA

Susan 🦋

Maureen Gibbons

Connect with your inner parts through curiosity to understand their roles and build internal trust.

Science

Psychology

Health & Happiness

Grounded

Mindfulness

Insight Meditation

English

This guided IFS practice allows you to choose any part you would like to get to know better or it could be a part that has been trying to get your attention by blending with you. You can choose any part such as an anxious part, inner critic, procrastination part, low motivation part, fearful part, addiction part etc any part you are curious about you just know it is very active and could use your attention and connection. You may want to journal through this exercise or after. Enjoy

Ifs: Get To Know Any Part Of You Better

 In this IFS meditation, you can choose any part that you would like to work with or that you are curious about. It could be a part that you've noticed is really trying to get your attention throughout the week or is really blended with you. It could be an inner critic, it could be anxiety, depression, procrastination, maybe there's a part of you that's getting really activated by someone in your family or at work or in your relationship. Any kind of extreme reaction that we're having in life is a sign that there is often a part that could really use your attention and connection. Physical sensations are also a trailhead into a part, so maybe you have a sore neck or a sore back. There's usually a part underneath it. Maybe you just want to use this meditation to just drop in and get curious and see who would like your attention once you're in. So let's just start by taking a couple nice deep breaths through the nose and into the belly and slowly letting it go. Another nice deep inhale through the nose into the belly, feeling the stomach rise and expand and then slowly letting the air go through your nose. Taking another nice deep inhale and slow exhale, allowing your breath to take you from the outside world to the inside. And as you shift your focus, just becoming curious about who's present and scanning through your body from your toes to the tip of your head, just noticing any areas of tension or ease. Just becoming curious and noticing. And there might already be a part there that you're curious about or is calling out to you, or you could invite in any part that you would like to work with. And just noticing how this part shows up in the body or the mind. Again, there's no right or wrong way to do this, whatever you're noticing, you're noticing, even if it feels like a guess, that's okay. Just letting your parts know who have to feel like they have to figure something out or any overthinking parts or analyzers. They're welcome. Just sit back and relax. There's nothing they have to figure out here. They're just to trust you and be a little bit curious. So whatever you find in the body or the mind or around the body, just focus on it. And when you focus on it, there may or may not be other sensations or images or memories or thoughts or words that begin to show up. Then ask yourself, how do I feel towards this part of me? Now, this question lets us know who's present. So it may activate some parts of you that are frustrated with this part, afraid, scared, maybe parts that even hate this part, maybe parts that feel sad. Just noticing. And then seeing if these parts would be willing to give you a little bit of space. They can do that by just unblending from your heart and from your body and moving to the side or back. You can play with this. Just reassure them that by going towards whatever target part you have, you're not letting it take over or get worse, that you actually have the ability to help heal this part and anything that is protecting. But your parts have to give you space to be able to do that. And this is just a little experiment. So just for a couple moments, they can step back and if they feel like it's too dangerous, they can come back in. And after the meditation is done, they're welcome to do whatever feels right for them. But maybe, maybe there's an even better way for them to do their job of protecting you. Maybe you can help. So after they give you some space, just maybe even checking again, how do you feel towards this target part? Again, if there's frustration or anything but curiosity, just see if these parts would also just be willing to give you a little bit of space. And if not, you can just turn your focus to them. And it just means that they really need your attention. And that's where you're supposed to be. You know, our analyzers often really need us. They work very hard blocking parts, parts that doubt healing, parts that are skeptical about the process. They are great ones to just spend some time with and get to know. So if you're noticing those parts, you can just shift your focus and be with them for the rest of the practice. If your parts are able to trust you here and you have a bit of curiosity, I also want you just to check how open is your heart to understanding this part. Maybe there's a percentage. And if there are any parts that are blocking your heart, just also see if they'd be willing to give your heart just a little bit of space here. So you can try and help this part. Now if you've got some curiosity and some openness to understanding your target part, then just turn towards it and send this curiosity and energy out towards it. Can they feel you there? If you're really far away from the part and it feels okay to the part, you could get a little bit closer. Just really letting it feel this energy in your heart. And if they can sense you, I'm curious, how do they respond? Are they excited? Are they nervous? Are they standoffish or angry? There's no right or wrong, just notice. And see if the part knows who you are. If they don't, you can update them. Also see how old they believe you are. Just ask and see what number comes back. And if it's anything but your current age, just update the part. Showing a little bit about your present day life, things you've accomplished, people in your life. Then invite the part to share anything it would like to share with you or show you so you can understand it better. Just reassuring your system here, all you have to do is send out the question and just wait. There's nothing to figure out here but just to be open to learning something new about this part. And whenever the part shows you or shares with you, just let it know that you'd like to know more about that. If you feel like you're kind of guessing or have an idea of what the part means, just check with the part. Just see if you've got it right and if you don't, the part will just correct you. Let the part know you really want to understand its role in your system. What is this part's positive intention for you? Then try asking the part, what is it afraid or worried would happen if it doesn't make you feel however it's making you feeling or it doesn't do what it's doing in the system? What is it worried would happen to you? Let the part know you want to know more about that. I'm also curious, how old is this part? Just ask it. How old was it when I got this role? You might notice that its fears or worries about you made sense whenever it got this role. And if what this part is telling you kind of makes sense given its experience in your life, let it know that. And this question is just for you to know. Just reassure this protector that you're not going to try and change anything but you want to know why, well if this part is protecting a younger part of you, that might be living in some of those fears. If it says yes, you know that until that part that it's protecting is healed, it won't be able to stop doing its job. But maybe this part would be open to you supporting that part that it's protecting. Can I ask this protector what does it need from you? What would feel supportive? If you want more time in this space, you can always pause the recording and just stay here in this curiosity with this part. Maybe even go to the part that it's protecting and get to know that part. Before you leave this space, you can see if this protector would be willing to work with you and start building some trust. If I just asked the part, what would that look like for it? If it feels authentic, just thanking this part for the work that it's doing in your system and how it's worked so hard to protect you. And then bringing your attention back to the parts that you might have asked to step back in the beginning. And just see if they're okay with that work that you just did. Maybe they even learned something new about this part that they didn't know. Just take a moment and see if they have anything they want to share with you. Often parts just get so polarized they don't really know much about the other part other than it has a different idea of how to protect you or sometimes it cannot feel like protection at all and they just are so used to going to war with each other without really understanding. We see this in our outside world all the time. We make assumptions about people without ever really getting curious and understanding what their intention is. When it feels good, just sending gratitude to your whole system for showing up and for the work that it does. Just reassuring all your parts that you are here and you want to help them. Slowly bringing your attention back to your breath, taking a nice deep inhale through the nose into the belly. And slow exhale. Another nice deep inhale through the nose into the belly. And slow exhale. Letting your breath take you from the inside world back out. You may want to take some time to just journal what you noticed. Thank you for letting me guide you through this practice.