Melissa O

Vancouver, Canada

Wendy

Chatham, NY, USA

Rachael

South Florida

You will engage in a guided meditation to connect with your inner parts, offering them compassion and understanding before you sleep.

English

Here, IFS practitioner Tim Fortescue leads you in a bedtime parts check-in.

Additionally, if you have suggestions for topics that you'd like to be explored, connect with Tim in Insight Timer.

You can find out more about Tim through his profile.

IFS Meditation: Bedtime Parts Check-in

I'm gonna lead you, I'm gonna lead you in a bedtime or nighttime meditation to help you check in with your parts before you go to sleep. So let's begin the meditation. Find a comfortable position, likely lying down. I encourage you to close your eyes for this meditation. And as you breathe, begin to notice your parts. It may be helpful to say something like, hey y'all, it's the end of the day, I'm in bed. It's time to rest and recharge. Thanks for your help today. See how your parts that are gathered around respond. There's likely a part that may not believe you. It may be helpful to say something as you acknowledge them, like, yes, you too. You belong, I need you. Notice the other parts that are present. And where do you notice them in or around your body? Maybe it's a visual or a body sensation. Maybe there are multiple sensations. As you notice, check in and see how you're feeling see how you're feeling toward your parts. And if it's resentment or anger or anything other than thoughts along the line of compassion and curiosity, it's likely another part. So notice that and just see if that part or those parts can soften back and give you a little space just to witness. And if you're able to extend some calmness, curiosity, compassion to your parts, just go ahead and do that and see if they can take it in. And from that place, ask, who would like to share something before we go to sleep? What would you like to tell me before we rest? What do you need? Is there anything you need to let go of before we sleep? Is there anything you need to let go of before we sleep? It may be a good point there to remind your parts who you are today. You're older now. That may be a surprise for some or many. And if some parts are distrustful, let them know that that makes sense, but see if they could give you just a bit of a chance. Just wanna get to know them a little more before we rest. May be helpful to ask, how can I help you so we can all rest? And there may be parts that aren't ready to rest now. Let them know that they can stay up for a bit more and play, because you've got this. You need some rest before tomorrow, but their playing is not gonna make you more tired tomorrow. They may need that and it's okay. Then with the parts that are still awake, some may have dozed off, but those that want to engage a little more, ask them what their best was about the day. What went well? And share with them what your best was or how you resonate with what they liked about the day. And how you were there with them together. What was the worst about the day? What'd they struggle with? Just look around to each part and let them know that you see them. They don't have to share, but they're welcome. Check in and see if they're able to look around and see they're not alone. There's a team here. They've got other parts that bring gifts, but also share their struggles. They've got you. And the gifts they bring make you you and make you whole. But you're capable of leading here. Even if they may not believe that yet, some of them, see if they could trust just a little more. Then just express gratitude to each part, acknowledging them one by one. Let them know that you're grateful for them and maybe let them know what you were grateful for today. And in turn, allow them to share some things they were grateful for. And let them know we're about to wrap up and doze off for now, but see if there's anything else before you tuck them in. Thank them for their courage for as much or as little as they shared. Let them know that you can do this again tomorrow night if they would like that and if it feels right for you. For now, just tuck them in. Maybe they have a special blanket. Some may want to snuggle together. Some may need the help of a friend. Some may need their space without any cover. Let them know that's okay, too. But you're all together. You're all safe. And maybe some of those that have stayed up are ready to jump into bed and get some rest, too. Invite them in. Invite them in. And let those know that may not be quite ready, that they're welcome if they do want to join sometime tonight. But just thank all your parts for their courage. Let them know they're beloved, even if they're asleep, that they're enough. And rest well.