Welcome to this IFS meditation to connect with yourself.
First of all,
You want to make yourself comfortable in a sitting or lying position.
Find a position where you really don't need to move for the next couple of minutes.
You may close your eyes if you wish and immerse and bring your awareness to your inner world.
First of all,
You move your awareness to your body.
Just sense what is alive in your body right now.
Maybe you feel some tension,
Maybe some tingling,
Maybe the clothing on your skin.
Whatever is there,
Just bring your awareness to your body sensation.
How does it feel right now to be in your body?
What sensation is your body giving you?
And you bring your awareness to a space in your body that needs some attention right now.
Maybe you feel an ache,
Maybe some tension.
Just bring your awareness to that space in your body and let go.
And the more you let go,
The more you relax.
The more you relax,
The more you let go.
And you sense this relaxation spreading out throughout your body.
And the more you relax,
The more you let go,
And the calmer you become.
From here,
You move your awareness towards your breathing.
Just sense how you're being breathed right now.
The movement in your stomach and your chest,
The movement of the air moving in and out your nostrils and your lungs.
Just observe this beautiful interplay of muscle and breathing.
For a few moments,
All you do is observe your breathing.
And you will be observing that your breathing gets a bit slower and deeper as you relax.
And the more you relax,
The more you let go.
And you enjoy the state of relaxation.
And you enjoy the process of letting go.
And you enjoy just being with your breath for a few moments.
And then you let go of your attention towards the breathing.
And you bring your attention towards the space inside.
This vast space we all have within ourselves.
If you let go of the breathing,
What is there?
And what you find is calmness and peace and space.
And you enjoy just being in this space for a few moments.
Just observing anything that may come up,
Anything you may perceive.
Just witnessing what is coming up in your inner world right now.
Beneath this all,
You sense a wonderful sense of calmness,
Of presence.
Just being here,
Knowing that there is nothing to do,
Nothing to fix.
Just observing what's happening in this very moment.
And what you can find in this very moment,
No matter what your mind is doing or telling you right now,
That you can sense a deep underlying quality of calmness.
Underneath all that is perceived in your mind,
You sense there is a centeredness,
An intuition,
A calmness,
A way to be in your center.
Maybe you don't feel it that much right now,
And yet you know that it's there,
That it's always there.
There is this true center and core of yourself that is calm,
Feels connected,
And feels compassion towards all your parts,
Towards yourself.
And it just feels good to know that this peace inside of your system is always there.
Although in busy times,
We're not so connected with it all the time,
And yet you know and you sense it's always there.
And from here,
With this knowing of your center,
Of your intuition,
Of your calmness,
Of your connection,
And compassion,
And curiosity,
You bring your curiosity towards any part that might come up.
And a part may come up in the form of thoughts,
Of emotions,
Of body sensations.
It's very different for everyone.
So just see and witness what's coming up in your system right now that is not centered,
And calm,
And compassionate,
But something else.
Some repeating thoughts,
Some patterns,
Whatever it is.
And you observe what's coming up,
And it may present itself in the form of a part,
Which again may show up in different forms,
Maybe a person,
A sensation,
A picture.
It's so different,
And whatever comes up for you is the right thing to come up.
So you bring your attention towards this part that is coming up,
And you send gratitude towards it.
Just gratitude for showing up,
For presenting itself right now.
With all your curiosity,
You observe what this sending of gratitude does with that part,
And you take your time connecting with this part,
However that may look like in your inner world.
And when you connect with your calmness and your curiosity,
You may also discover that there is a deep-rooted,
Unconditional compassion towards that part.
So just send this compassion for showing up,
For being there.
As you know that all of your inner parts have good intentions,
You're sending gratitude for these good intentions to these parts,
Which are trying so hard very often.
And they try so hard in order to help.
They try to help the system.
They try to help your system.
Sometimes they are a bit extreme,
And yet they do their best.
And that is a thing to thank and to give gratitude towards your parts.
So take your time to really connect with one part.
Maybe there is more parts coming up,
And you just do the same with all those parts that are coming up.
Whatever is coming up,
In your sense,
It's a different thought,
A different part.
Instantly sending a gratitude for showing up,
And gratitude for trying to help with whatever they do and whatever they did.
And you enjoy this process of witnessing how every part feels seen and feels safe.
And all you do,
All your intention is with curiosity to connect and be with all your parts.
So I will leave you some time to just create maybe a circle or assemble all the parts that want your attention right now.
Maybe it's one,
Maybe it's more,
Maybe it's many.
With your sense of curiosity,
Calmness,
Compassion,
And connection,
And maybe courage as well.
You invite all these parts in with you to just be without needing to fix or to change any of these parts.
You're just being with them.
And when you have assembled the parts that feel like they need your attention right now,
Maybe you feel like you need a bit more time.
You may stop the recording at any time and take a bit more time to create a circle or a little assembly for the parts that want to be seen right now.
And just sense into your heart,
Into your center,
How you feel being with those parts.
And maybe you sense gratitude to be with these parts,
And compassion for all those parts and their hard work,
And a sense of connection to them as well.
Maybe you also sense this deep calmness from within that is also spreading out towards the parts and they also get more calm and enjoy this little break from the turmoil on the outside world.
And maybe you sense your compassion towards every single part that is present for all that they try and do is there to help you.
And that is the sense of self.
That may be your true self beyond many parts that are driving our days,
That are driving our thoughts.
Once you manage to unblend and connect with your parts on a different level,
And they gain their trust in your self leadership.
There's a different way of being a different way of feeling your center and feeling yourself.
So that self beyond the parts and the stories that is driving our lives so often,
Just sense into this space within you that is beyond parts.
And what you may find is the sense of calmness,
Sense of curiosity towards your parts and the world,
A sense of compassion towards all your parts equally.
There's not one part,
Which is more likable than the other,
Although it seems like it.
From your deep self,
You embrace all parts equally.
And you find confidence to face your fears,
To face the fears that parts are carrying,
And the confidence to act in this world,
Despite the fears.
You also find a sense of childlike creativity and playfulness.
This is our core,
This is who we are.
Deep down,
Life and healing doesn't need to be so serious.
It can be creative,
Playful,
And easy,
Like from the eyes of an innocent child.
You may also find the sense of courage.
Again,
The courage to face the fears our parts are carrying,
The courage to connect with parts,
And the courage to share with parts,
So that they connect in this world.
And in this calmness,
Very often,
You'll find a deep sense of clarity,
A clarity of who you are,
How much space there is,
Besides all the parts and thoughts that are driving our lives,
And a clarity to act,
To act in your inner world,
And also on the outer world.
And also what you find is a sense of connectedness,
Sense of unity with oneself,
With yourself,
And all parts.
So a real connection from your heart with all your parts.
And maybe,
However your inner world looks like,
There may be a spiritual connection,
A connection to something higher,
To something bigger.
And that is what you find through yourself,
Through this deep space,
Through this deep,
Vast space of calmness and centeredness within you.
That is always there.
So just enjoy these qualities for a bit longer.
And what you notice is that all these qualities float over to your parts as well.
The more you feel them,
The more your parts will also feel them.
And the more all your parts are trusting and sharing these qualities with you.
So you really sense how these qualities of self-leadership you're experiencing are spilling over and are contagious to your parts.
They witness your capacity of self-leadership with these qualities,
And you sense that they ease back and can trust you more.
And they do.
And the more they do,
The more you get this sense of your inner team really being a team,
Really connecting,
Really being there for each other,
You being there in yourself as a leader for your team of parts.
And as a leader of your inner world,
Of your inner team,
You find a way to close this session with your inner team,
With your inner parts that shared this moment with you.
So one last time,
You send gratitude towards all parts that showed up.
And however a good ending looks like for you,
Maybe there is hugs,
Maybe there is holding hands,
Maybe it's just sitting in a circle.
However,
It looks like in your inner world right now,
It's the right way.
And you find a closing.
And in your pace,
You come back,
You may start moving your fingers and toes and you find your way back to this world of tables and chairs in your pace.
Maybe stretch,
Maybe take a yawn.
And welcome back in relaxation and with the sense of self that you may now also carry on this outside world.
Enjoy your day or night.
