Hello and welcome.
I'm Lucy Orton,
An IFS therapist,
And this is an IFS informed and inspired bedtime meditation.
It offers you a gentle check-in with your parts.
Let's take a moment to get really comfortable,
Allowing your body to soften into whatever surface or whatever material is holding you.
Maybe that's your bed,
Or maybe you're lying on a comfortable sofa or chair.
There is nothing for you to do,
Nowhere for you to be,
Just a gentle space to come home to yourself.
If it feels okay,
You might allow your eyes to gently close.
You might simply soften your gaze somewhere still.
Take a slow,
Soft breath in,
And easy breath out.
Allow your breath to nurture you,
And breathe in and slowly out in whatever way your breath is present in this moment.
Now,
Bring your attention gently inside,
Just noticing what's here with you tonight.
This is a bedtime meditation.
You don't need to change anything,
Just be with your system.
Just notice and send love if that feels doable.
Maybe you can sense a part that is carrying tension.
Maybe you can sense a part that feels restless,
Or one that is worried about tomorrow.
You may also notice a part that is feeling calm,
That is tired,
Or one that is holding onto something else from the day.
Let's take a moment to welcome those parts.
You might quietly say inside,
I see you.
I am with you.
There is nothing wrong with these parts.
They are just here,
Doing what they know how to do.
If it helps,
You can imagine a quiet,
Warm room inside of you.
You can invite any parts that want your attention to gently gather there.
They can feel you.
They can feel your love.
Maybe there's a soft rug on the floor,
A flickering candle,
Or a round table where they can rest.
You might notice a part that's been trying hard today to manage things.
You may notice a part that wants a break,
That is open to sleep.
You don't need to fix them or figure them out.
Just let them know you're here,
Now,
And you're listening.
You might place a hand gently on your heart or your stomach.
You might let your system know I am with you.
I am not trying to push you away.
I just want to be with you and notice you.
And if a part feels like too much right now,
That's okay too.
You can gently let it know.
I'll come back to you when you're ready.
No pressure.
Just your presence.
Your care.
Take one more soft breath in and a slow breath out.
Feel the support of the surface,
The material and the ground beneath you.
Feel your own presence.
Warm.
Steady.
Curious.
Loving.
And as we draw to a close,
Let your parts know they don't have to do anything right now.
They can rest.
They deserve rest.
Just like you.
And you will keep showing up for your parts.
For yourself.
One gentle moment at a time.
You are doing beautifully.
Good night.
