Welcome to another episode of IFS Meditations and Insights,
A podcast exploring personal growth through the lens of internal family systems.
I'm your guide on this journey,
Tim Fortescue,
A trained IFS practitioner dedicated to nurturing spiritual wholeness and healing.
In this compassionate space,
We delve into self-discovery,
Uncovering our inner wisdom.
When we embrace all parts of ourselves with love,
We can better receive love from God or the divine and extend it to others.
My hope is that these episodes illuminate your path,
Bringing you inner peace and a deeper connection to the sacred.
Together,
We'll learn how IFS gently transforms our relationships with ourselves and the world.
In today's episode,
I'm going to lead you in a meditation to compassionately check in with any parts of your inner system that may carry more neurological diversity with the intention to help deepen self-understanding,
Self-compassion,
And empowerment,
No matter how your mind is wired.
So settle in,
Open your heart and mind,
And let's dive into the transformative power of embracing those neurodiverse parts of ourselves from an IFS perspective.
Let's begin the meditation and begin a journey within ourselves to explore and embrace our inner landscape,
Including the parts that come up around our own neurodiversity and that come up in response to others.
As we begin,
Find a comfortable position.
You can close your eyes if you want,
Or if that's uncomfortable,
You can just let your gaze rest softly in front of you.
And know that I encourage you to pause this recording as often as your system needs.
And so allow time for yourself and what you need here.
Take a deep breath in and exhale slowly.
Feel the tension leaving your body with each exhale.
Let go of any expectations or judgments about this meditation.
Take a couple of breaths at your own pace.
Notice what parts are arising.
Welcome all parts of you with curiosity and compassion if you can.
Notice if any parts feel shame or want to mask your neurodivergence.
See if you can offer some reassurance to them that you accept this part of yourself.
It's not something to hide.
Are there parts that criticize you when you stim or tick,
Form a repetitive motion?
Maybe there are parts that criticize you when you info dump or behave in their mind,
Quote unquote,
Atypically.
Thank them for trying to protect you.
But let them know that they bring gifts.
These are traits,
Not flaws.
Look for any parts that exhaust themselves trying to fit in and meet rigid demands.
Let them know that it's okay to relax.
You can allow more authentic expression.
Do some parts become hyperactive trying to regulate your behavior?
Set compassionate boundaries so they can rest.
Check if parts feel constantly overwhelmed by sensory input.
Comfort them by envisioning a calming experience.
You can meet their needs.
They're not alone.
They've got a team here.
But they bring gifts.
See if there are any exiled parts that carry the pain of being misunderstood.
Remind them that you hear them now.
There's no agenda to do anything,
But if they'd like to,
They can emburden some of their sadness and loneliness.
Embrace playful,
Creative parts that think in unique ways.
Make space for their imagination and interest.
What gifts do these parts bring?
Are there parts longing for accommodation and respect of your needs?
Advocate with compassion.
You deserve support.
Thank them for their willingness to accommodate.
See if there's anything else.
Any parts that need a voice or anything you need to say to the parts within your system.
When you're ready,
You can return your focus to your breath.
Feeling compassion and acceptance for all your parts.
For as much or as little as they shared today.
Thank each of your parts for as much or as little as they shared.
When it feels right,
You can slowly return your awareness to the present moment.
Know that you can revisit this inner landscape anytime you wish.
But see if you can carry the sense of balance and compassion that you've cultivated in this meditation into your daily life.
When you're ready,
You can gently open your eyes if they were closed.
Take in a deep breath and stretch if you need to.
Know that you've taken a step toward greater self-awareness and inner harmony through this practice.
Thank you for joining me for this meditation.
Remember that your inner landscape is a rich and dynamic place.
Continue to explore and speak for your parts with kindness and curiosity.
And until next time,
Be well.
