Welcome to the IFS Exile Check-in Meditation.
This meditation is designed to help you to connect with and care for some of your exiled parts in a gentle,
Open-hearted and compassionate way,
Supporting healing and integration within your internal system.
If you are already aware of an exile within your system,
Then this is the time to connect with that little exile.
Find a comfortable,
Quiet space where you can sit or lie down without interruptions.
Gently lower your eyelids,
Or just allow your gaze to soften,
Whichever feels safer for you.
Take a few deep breaths.
With each inhale,
Breathe in calmness and peace.
With each exhale,
Release any tension or stress you might have resting in your body.
Just allow this tension and stress to soften away.
Allow your body to relax.
Just sinking and weighing heavier into the surface beneath you.
Feel the support of the ground with the chair,
Knowing you are safe now.
Feel your shoulders give way and drop down with each out-breath.
Again,
Letting the body breathe in a little slower and deeper with each breath,
And then releasing and letting go.
Feel the body breathe you.
Just noticing yourself settle and relax with each exhale.
Taking your time to gently bring your attention to your heart center,
That space in the middle of your chest.
Feel a warm,
Gentle light glowing there.
As you continue to breathe,
Relax,
Just notice this glowing light in your heart center.
Bring your focus there.
Feel the spaciousness of this space.
Feel its gentle warmth fill this space.
This light represents love,
Compassion,
And understanding.
This light represents you and your self-energy and that spaciousness.
Slowly let your focus move towards this light.
With each breath,
Feel this gentle glowing light expand,
Filling the spaciousness,
Growing brighter and more vibrant.
Notice how this gentle glowing light expands and begins to fill your entire chest,
Radiating warmth,
Softness,
And comfort as it does.
Feel this light drift beyond your chest,
Expanding into your whole body,
Enveloping it in its warmth.
Feel this gentle,
Spacious,
Loving energy surrounding you.
As you continue to breathe your body deeply,
Gently,
Begin to move your awareness and notice any different parts of yourself that may be present.
These parts may show up as thoughts,
Emotions,
Or sensations within your body.
Bringing this light of curiosity and compassion,
Take a moment with these parts,
Begin to acknowledge each one without any judgment.
If you are not noticing any parts right now,
That's okay.
Just continue to breathe deeply and slowly,
And simply hold that gentle,
Vibrant,
Spacious light throughout your body.
Acknowledge any protective parts that may be present,
And just invite them to soften back a little.
Let them know you're aware of the role they play in protecting exiles in your system.
Thank them for being there,
And offer them your reassurance.
Let them know that it's safe for them to soften back.
You're there to support them.
Reassure them nothing will change today,
And that the system is safe,
And will not be overwhelmed by connecting with any exile.
And let them know that you will come back to them at another time.
And again,
Just invite them to soften back into the space.
If any parts are unable to soften back at this time,
That's okay.
Just simply stay with that part,
And connect with it in any way it may need.
Holding on to that sense of loving energy within and around you,
And the part.
Now just check in and see if there is any part of you that's feeling vulnerable,
Or hurt,
Or hidden.
A part that might be an exile,
Perhaps a part you're already aware of,
That's been carrying pain or fear for a long time.
This may be a part that you've connected with recently,
Or unburdened perhaps.
If this part is ready to make itself known,
Just create that space for it to move into and come forward.
It may appear as an image,
A memory,
A feeling,
Or simply a sensation in your body.
Don't look for an answer,
Just trust and create space for whatever arises,
Even if it feels a little unclear for now.
Just bring that open heart and gentle light,
And let that part know that you're here to listen,
Care for it,
And bring it some hope and healing.
Once you sense the presence of that exile,
Just take a moment to acknowledge it.
Let it know that you see it there,
And that you're aware of it.
Just share with it that you're here to listen to whatever it wants to tell you.
Just extend a compassion and kindness towards it.
Offer it the warmth of your open heart,
Gently sending the light from your heart center towards this little exile.
As you begin to connect with this exile,
Invite it to share how it's feeling.
You know,
What it needs from you right now,
What it might like to tell you.
Just keeping this open,
Gentle heart to whatever it shares.
Just hold that space for it to share in whatever form it can,
Maybe through words,
Images,
Or emotions,
Or bodily sensations.
If this little exile is not ready to share,
That's okay.
Just let it know that you will be here whenever it's ready,
And just take the time to be with it,
And continue to share the warm heart light towards it.
As you connect with this little exile,
Stay in that space of compassion and care,
And just extend,
I am here with you,
And you are safe with me towards it.
And just notice if it's able to receive that from you.
And just continue holding space for this exile with loving kindness.
Take some time,
Just imagine the light from your heart growing even brighter and warmer.
Just see it extend and gently move towards the exile.
And just wrap itself tenderly around it,
Bringing comfort and healing and hope.
If it feels right,
You can imagine holding this part of yourself tenderly in your arms,
Just as if you were comforting a dear friend or a small child.
Just let the exile know and feel that it is loved,
And accepted exactly as it is.
If this little exile is open to it,
You can also invite other supportive parts of yourself,
Like your inner wisdom,
Strength,
Or nurturing self,
To join in this compassionate connection.
Invite these parts to offer their support and care to the exile as well.
Just take a few moments there,
This little exile.
And now as you begin to bring the meditation to a close,
Thank the exile for trusting you and for sharing its presence with you today.
Let it know that you will continue to check in with it,
And that it can always reach out to you whenever it needs.
Then just take some special symbol of hope and healing,
And just place that there with the exile,
So that it can always know that you are with it.
Now begin to bring your attention back to your heart center,
And feeling the warmth and light still glowing there.
Becoming aware of your breath,
And noticing the deep breath in,
And the release of the exile out.
Deep breath in,
And in your own time,
Slowly begin to wiggle your fingers and toes,
And rock your body from side to side,
And bringing your awareness back into the physical weight of your body,
On the floor or the chair.
Gently bringing your awareness back to the present moment,
And when you feel fully grounded,
Open your eyes,
Carrying with you a sense of compassion and connection and inner peace,
That you cultivated during this meditation.
