Loubna

Miami, FL, USA

Sarah P

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Sara

Wyoming, USA

Linda 

Acton, ON, Canada

Rebecca

Siobhan Towland

London, United Kingdom

tracey

Lisen

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Christine Gooddy

Greater Manchester, UK

Lina

Eugene, OR, United States

Sandie

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Mila X

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Aethyric æ

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Christchurch, New Zealand

Brigs

Mary

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Jackie Roberts

Liverpool, UK

Michella

California

Monzur Bhuiyan

Melbourne VIC, Australia

Connect with an internal part of yourself using curiosity and compassion to understand its needs and role.

Science

Recovery & Healing

Healing

Psychology

Guided Imagery

Visualization

English

In this module, Dr. Richard Schwartz walks the listener through the process of getting to know one part at a time. He encourages the listener to identify one part and focus curiosity and compassion on it. To listen and nurture it, while also holding other parts in loving energy.

One Part: Internal Family Systems (IFS)

 So we'll take some deep breaths yet again. This meditation is designed to help you just get to know a little bit a part that you want to help or change your relationship with. So think of a part that you would like to get to know a little better or maybe help understand. Go ahead and focus on it and see if you can find it in your body or around your body. And if you can't, that's okay. Just focus on however you experience it. And as you focus on it, notice how you feel toward it. If you feel anything toward it besides at least a kind of curiosity or acceptance, then find the parts that are giving you those other feelings about it. And see if they're willing to just relax for a little while and separate from you, not interfere. So you can just get to know the one you started with. We're not going to have it take over. We're just going to get to know it a little bit. And do that until you do feel at least curious about this original part. And you may find that you don't get there, that the other parts won't separate, which is okay. You could just spend the time getting to know their fears about separating and letting you get to know the original one. But if they do let you get at least curious about the original one, then it's safe to begin to get to know it in whatever way feels right to you. You may just want to know what it wants you to know about itself, or what it's been trying to do for you or to you, what it might need from you. And I'll stop talking for a little while now and let you get to know it, and I'll come back when you have a few minutes to return. And the next few minutes will begin to come back, thanking the part for letting you know what it did and letting it know that this doesn't have to be its only chance to talk to you. But you can always come back to it another time. Before you come back, be sure to thank the other parts for letting you get to know this one or for letting you know they were afraid to if they didn't. And when all that feels complete, then begin taking some deep breaths again and shifting your focus back to the outside.