IFS Yoga Nidra For Child Parts

Welcome to this yoga nidra practice for child parts.

We all have young parts within us,

Some very young.

These parts long to feel safe,

Loved,

And securely attached to our core self.

This practice is for them.

Find a comfortable position lying down on your back.

Take a moment to go inside and become aware of any child parts,

Inviting them to join you in this yoga nidra practice made just for them.

Notice how you sense them in or around your body.

Notice how you feel toward these young parts.

If you feel anything less than curiosity and compassion,

Ask any other parts that may be here to step back.

If they are hesitant,

Address any concerns they may have.

It may be helpful for them to know that this is a safe and gentle practice of helping young parts access more self energy,

And that if at any time any part of you would like to stop this practice,

You are free to do so.

Once you sense a green light from your system,

You are welcome to proceed.

Become aware of your child parts.

Invite them to notice you noticing them.

Invite them to come closer and to blend with you so that you can experience the world through their senses.

We are going to start by having a temper tantrum.

It's okay to have it because it's pretend.

Let's get ready.

Bend your knees and put both feet flat on the floor.

Let your arms rest by your sides and make fists with your hands.

Keep your eyes closed and remember something that makes you very angry or mad.

Keep remembering.

To let out those mad and angry feelings,

Let's have a pretend temper tantrum now.

Take a big breath in,

Squish up your whole face,

And as you breathe out,

Begin to pound the floor with your fists and your feet.

Now stop.

Lower your legs to the floor,

Arms by your sides,

And be really,

Really still.

Feel the tingling in your arms and legs.

You have to be very still to feel it.

In a moment,

We're going to do this again and this time,

Pretend you are even more angry or mad.

You can even move your head from side to side and let sounds come out of your mouth if you want to.

Now bend your knees and put your feet back on the floor.

Make fists again.

Ready?

Take a really big breath in,

Squish up your face,

And let your breath out.

Start pounding.

Let sounds come out of your mouth if you want.

And now stop.

Be still again.

Very,

Very still.

Feel the tingling in your arms and legs.

See if you can feel the tingling in your whole body.

Let your whole body relax now.

With your eyes closed,

Be really still and very quiet.

Let any worries or concerns start to settle down,

Just like sand settles to the bottom of the ocean.

Let it all clear away until it just disappears.

We are going on a magical journey to a very special place deep inside of you where you are always safe,

Always protected.

Are you ready?

Here we go.

Take a big breath in through your nose.

Let your belly fill up like a big balloon and let the air out with the sound of,

Ah.

Let the belly fall all the way back down.

Let's do that again.

Big breath in through your nose.

Fill the belly with air.

Now let it out the mouth with the sound of,

Ah.

Belly falling back down.

Now one more time.

Big breath in through the nose.

Fill the belly all the way up.

Now let it out with the,

Ah.

Belly falling all the way back down.

And now be still again.

Very still.

As still as a statue.

Very quiet.

Feel safe and comfortable like you are wrapped in a blanket of warmth,

Safety and comfort.

And now make yourself comfy and cozy.

You can cover yourself with a blanket or put something over your eyes,

But this isn't nap time so don't fall asleep.

Always listen to my instructions and the sound of my voice and know it will keep you safe and protected.

And now be very still.

Don't move a muscle.

If there is ever a time you need to move,

Do it slowly and then be still again as soon as you can.

Now feel your body very heavy.

So heavy that is sinking down,

Melting into the floor.

Let all those thoughts in your head sink down too into a very quiet place.

Now you are in a very special place,

A magical space deep inside yourself.

And now bring your attention to your breath without changing anything.

Just notice your belly filling up and emptying out.

Every time you breathe in,

The belly goes up.

Every time you breathe out,

The belly goes down.

You don't have to do anything to make it happen.

Just notice how the belly breathes all by itself.

Notice if the belly is moving fast or slow.

Whatever is happening,

Just watch the belly.

This time make the belly just a bit bigger and then let it out through an imaginary straw,

Slow and steady.

Again make the belly big and breathe out through the straw,

Slow and steady.

Keep going until I ask you to stop.

Make it as easy as you can.

Each time you breathe in,

Feel the belly get big.

And every time you breathe out through the straw,

Feel it go down,

Slow and steady.

Feel yourself becoming quieter and more calm with each breath.

You don't have to try hard,

Just let it happen.

And now breathe normally and be still.

Feel the effect of the breath.

Drop into a space inside yourself where everything is still.

You are completely safe here,

Deep inside yourself.

You are protected and you can just be free to be who you really are.

Let yourself rest here just as you are.

And now imagine you are lying in a grassy field full of butterflies,

Colorful butterflies flying all around you.

One of the butterflies lands on your right foot.

Feel it as it tickles your right foot and then flies away.

Another one lands on your left foot.

Feel it as it tickles your left foot and then it flies away.

Two butterflies land on both knees at the same time.

Feel them softly tickling your knees and watch as they fly away.

Another beautiful butterfly lands right on your tummy.

Feel its wings flutter on your tummy and then it flies away.

Two more butterflies land in the palms of both hands.

You can feel their wings fluttering in your palms and then they fly away.

Another butterfly gently lands on your right shoulder.

Feel it as it tickles your right shoulder and it flies over to your left shoulder,

Tickling the left shoulder and then it flies away.

The most beautiful butterfly lands gently on your forehead right between your eyebrows.

Stay really still so it doesn't fly away.

Feel the soft butterfly kisses on your forehead.

Know that you are loved.

Butterfly kisses make you feel safe and loved.

Now it's time for the butterfly to fly away but you will always remember how lucky you are to get butterfly kisses.

You are very special.

That is why these butterflies came to visit you.

They want you to know how special you are.

Rest here knowing how special you are.

Be very still and very quiet so you can feel it.

Now we are going to turn your whole body into a beautiful rainbow cloud.

Imagine you are floating in the sky with the clouds.

There are seven clouds and each cloud is a different color.

A red cloud floats over you and stops around your hips and legs.

Imagine a fluffy red cloud all around your hips and legs.

The red color makes you feel safe and grounded so you can trust the earth to hold you.

Then an orange cloud floats over you and stops just below your belly button.

Imagine a fluffy orange cloud just below your belly button.

The orange cloud makes you feel happy like you cannot help but laugh with joy.

A yellow cloud floats over you and stops right in the middle of your tummy.

Imagine a fluffy yellow cloud all around your tummy.

The yellow cloud makes you feel powerful and mighty.

You know you have this power no matter what happens outside of you.

Now imagine a green cloud floats over you and stops right at your heart.

Imagine a fluffy green cloud all around your heart.

The green cloud makes you feel that you are always loved exactly as you are.

You can open your heart and let your love spread to everyone around you.

A blue cloud floats over you and stops at your throat.

Imagine a fluffy blue cloud at your throat.

The blue cloud makes you feel comfortable to say how you feel.

Now a cloud that's kind of blue and kind of purple floats over you.

This special color is indigo.

The indigo cloud stops on your forehead right between your eyebrows.

This fluffy indigo cloud right between your eyebrows makes you feel really smart and like you have a special superpower to create whatever you imagine.

Then a violet purple cloud floats over you.

This violet purple cloud stops at the top of your head.

Imagine a fluffy violet purple cloud at the top of your head.

The violet purple cloud makes you feel connected and guided by the great special powers that always surround you.

Now feel yourself floating in the sky as the special magical rainbow cloud that you are.

Know you are safe.

Feel whole body.

A special magical rainbow cloud.

Happy,

Powerful,

And loved.

Comfortable to always say how you feel.

You have the power to create your experience of life from the inside out.

You are magical.

And now be empty like a blue sky.

As the sky you can watch all the clouds come and go.

Everything that comes eventually goes.

Thoughts,

Feelings,

Emotions.

They come and go.

Be the sky in which it is all happening.

This is where peace and quiet always lives inside of you.

You can come back anytime you like.

Now let someone who loves you come visit in the sky with you.

Feel them with you now.

They have a special message for you.

Let them whisper it in your ear.

Know that you are always loved.

Know that you are always surrounded and protected wherever you go and whatever you do.

Remember or imagine a time in your life when you felt free.

A time when you didn't have to worry about anything.

When your heart was open and you felt safe just to be.

Maybe just a feeling from long ago.

Remember how light your heart was.

How free your body was.

How easily you breathed and moved.

Feel that feeling in your whole body.

Breathe it in.

Let it awaken.

Bubble up and become alive again.

Let every cell of your body remember this feeling.

As you come back into your body,

Know that this part of you has taken its rightful place.

Keep your eyes closed and begin to wiggle your fingers and toes,

Waking up your body.

Very,

Very slowly begin to move and stretch your body in whatever way it feels like moving now.

And if it wants to stay still a little bit longer,

That's okay too.

Bend your knees and pull them into your chest.

Wrap your arms around them and give yourself a big hug.

And then rock from side to side.

And now roll over onto your right side.

Curl up in a ball.

Be still.

Keep your eyes closed.

Notice how calm you feel.

How safe and protected you feel.

Let that make you feel warm and fuzzy all over.

Feel at peace.

Completely at peace.

Now see if you can remember the special message that was whispered in your ear.

Keep your eyes closed and use your hands to press yourself up to sit.

Put your right hand on your heart.

You can put your left hand on top of the right one if you want.

And feel how quiet your heartbeat is.

Be still so you can feel it.

Feel love in your heart.

Love for yourself.

Let yourself love yourself.

Know the special place is always here in you.

And now you may open your eyes.

This completes our yoga nidra practice for child parts.