IFS Meditation For Exploring Parts Out In Nature (25 Mins)

Welcome to the forest my friend Welcome to Bunsen Lake Previously known as Beautiful Lake And it is quite a beautiful lake I can see people casting their fishing rods or Gently floating by on their canoes or paddle boards And I've been noticing a lot of eagles out today I noticed about six or seven of them circling overhead Catching a gust on this windy day I'm hanging in a hammock Sitting very close to the water Listening to the birds And in moments like this I'm reminded why nature is such a healing place for me And why I like to bring people to these spaces So that they can check in with all parts of themselves In a safe Regulated and natural way Wondering if there's any parts of you that feel Like they're naturally ready to express Maybe Right now is in the right time and that's okay,

Too So before we begin I'd like you to just notice how you're breathing in this moment Notice if your breath is a little bit more shallow Or maybe you're taking nice deep full belly breaths And However,

You're breathing Just like you to notice What the body is doing as you're breathing in this moment And as you notice the body Like to see if there's anywhere in the body that feels maybe a little bit more grounded or connected Or anchored Maybe your feet are firmly planted on the ground Or maybe you like to put your hand on your belly or your heart And this is what safety feels like for you Whatever it is Just inviting you to notice that And perhaps this is the place where you can return If you're feeling maybe a bit overwhelmed Just returning to that place in the body Just remembering That you are safe and you can anchor yourself at any time Inviting in that curiosity and that compassion Feeling connected to your body or to spirit So I'd like you to begin just searching the body scanning To see if there are any trailheads That are just naturally waving to you Maybe they've been Sending you messages all day Maybe just as you've begun to slow down you're beginning to bring your attention towards it And as you scan the body Search for sensations Or body parts or areas around parts of the body Or perhaps there's a thought And if you notice that trailhead I'd like you to turn towards it And just say hello Introduce yourself And see how the part acknowledges your presence Remember to continue breathing in the way that feels good for you And inviting you to notice your posture Seeing if you're comfortable in the way that you're sitting or the way that your body's positioned Seeing how the part responds as you adjust your posture How do you feel towards this part?

Anything that comes up Even an I don't know is still a response But just noticing how do you feel towards this part?

Can you introduce Just a little bit of curiosity around What this part might be trying to tell you?

Perhaps just asking that part directly Is there anything that you need from me in this moment or in general?

I Like you to take about maybe 30 seconds to a minute Really hear this part out Remembering to redirect your focus towards whatever trailhead came up originally It's just like that it's just as simple as that Just Listen Just notice So I'm wondering if this part is shared anything with you Would you be willing to speak this aloud or If the part hasn't shared anything with you That's okay,

Too Perhaps There's another part that's reluctant to allow you to dialogue with this first part And if you could just request that this second part just give you a little bit of space Maybe just see if you can notice any part of the body begin to soften with this request And if there's no answer still Perhaps you can imagine a safe space or an enjoyable event Or maybe your favorite nature spot could be Bunsen Lake Could be just a nice little river spot And I'd like you to invite this part to come with you and I want you to guide them towards that river spot or safe space where there's something that you want to do or would like to Enjoy could be the company of a person that you care about,

Right?

I Like you to honestly invite this part Showing them this space and being like hey You see that spot Look how much fun it is over there.

I would like you to go there.

Would you be willing to walk with me?

And really visualize yourself walking with this part maybe there's a hallway or Maybe you kind of just pass through the void But I would like you to walk alongside this part And lead them gently towards this safe space And imagine them sitting down Relaxing doing something fun And I'd like you to tell that part If you could wait here for a little bit I'm gonna come back and get you in a bit.

I'm gonna come back and get you when I'm ready.

Is that alright?

And oftentimes this part will give you that permission And now that they've given you space begin walking or begin visualizing yourself walking Begin Visualizing yourself walking back towards the space that you're in now and Sit back down or lie back down And now I'd like you to turn towards this first part And just notice how they are responding in this moment How do you feel towards this part?

Has anything shifted since bringing the other part to the safe space?

Or have any other additional parts come on line during this meditation?

And if any other parts have come on line,

I'd like you to welcome them Just say hello Invite them into the space and maybe see if there's room at the table And if any of these parts are concerned I'd like you to acknowledge that concern And maybe offer some reassurance and any words that feels comforting to them Sure,

They really appreciate it And maybe they're a little bit worn out Or maybe they're very comfortable and you're just offering the reassurance anyway And now that you might have a couple parts At your table one of which is waiting patiently in the other space I'd like you to see which of these parts needs your attention first And maybe just wait for a response Notice if any thoughts come to mind right away And just simply waiting For the first part that's ready to signal to you in some way that it's ready I'm wondering How do you feel towards this part now?

Maybe you can see it through a lens of clarity You're starting to make out its features or understand a little bit more about its personality Maybe you can feel a little bit more connected with this part Understanding more about its role in the system And I'd like you to ask What is this part afraid would happen If it didn't do what it currently does if it stepped away And didn't protect you in the way that it knows how to protect you What is this part afraid would happen And let this part tell you in its own way in its own words And if you've received a response Like you to just offer some reassurance to that part and thank it For expressing itself and sharing with you Maybe a memory Maybe it's telling you something that you already know,

But it's reminding you of something From your past or from your present Or maybe about the future And if it shared with you more about its belief About why it's in its role Maybe it's told you something that you are afraid of And it's keeping you safe from this thing or this idea And if you can just turn towards this part And maybe tell it a little bit more about who you are As an adult today Maybe share with it some details about Your life and the relationships that you're in the people that are in your life Maybe even some honest disclosure about some of the problems that you're facing And seeing if this part has anything I'd like to share in response And I'd like you to just tell that part That you appreciate That it's opening up to you and that anything it shares You want to acknowledge the burden that it carries The work that it does And that it still will continue to work hard for you and you Recognize that So I'd like you to tell this part More about what you hope to achieve doing this work with it in your own words Reminding it of What you hope to achieve and what it feels like to have self-energy and to show up with courage and To show up with compassion and clarity And if you're feeling overwhelmed by this part I'd like you to return to any part of the body that feels the safest for you And just see if there's something you can offer this protector part Maybe Sometimes It's enough for us to just tell the part.

I Acknowledge that you're protecting a wounded part of me and Your job is very important and I'm with you here to support you in this job Letting it know That you would like it to find a job that it wants to do And You'd like to find a way to cultivate the self-energy the courage the compassion the curiosity the calmness The patience You'd like to cultivate the leadership to support this wounded inner part this exile part And maybe the part doesn't believe you at first if you haven't talked with this part before it might not But it might appreciate somebody Stepping up and letting it relax and allowing it to soften Many times these parts don't want to be in the roles that they're in and they're doing it out of a necessity or an obligation so Maybe this part is feeling relieved How do you feel towards this part now Is this part sharing anything with you That you can act upon That you can integrate throughout the day or throughout the week And Is there a way that you can follow up with this protector part or maybe with the part that it protects If you have that permission In a way that can build trust and strengthen this relationship That you're slowly building with these protectors With all your parts And if there's something that you can do Only make this promise if it's a promise you're willing to keep I'd like you to promise this protector part something And see how it responds And If at any time you felt a Wounded exile Show itself during this meditation I'd like you to turn towards that part and just offer it some reassurance Is there a way that you can Further integrate the presence of this exile part Maybe somatically,

Maybe through creative expression,

Maybe through a walk out in nature I'd like you to Make a promise To the protectors in your system that if an exile showed up You can find a way To support that exile So,

Thank you for joining me in this parts work exploration From the forest on the lake as I gaze at clouds whispering through the sky Before we go Remember to bring that one protector part back into the space inviting them To join you back in this room And of course thank each part that showed up today No matter how many parts I'd like you to thank each of them and give them all the space they deserve If you located them in the body maybe turn towards that body part And notice how it feels now,

Maybe offer it some love and some softness And lastly say goodbye to your parts Say thank you.

Goodbye,

And I'll talk to you again some other time Have a wonderful rest of your afternoon or evening And I'll talk to you soon.

Take care