Welcome back to IFS Meditations and Insights.
I'm Tim Fortescue,
Your guide on this journey toward wholeness through the lens of internal family systems.
Together we're creating a sacred space to explore,
Accept,
And love all parts of ourselves.
As we do this work,
We open ourselves to experiencing divine love and living more authentically.
Let's begin.
Let's begin the meditation.
This is a space to gently connect with the parts of you that may be holding grief,
Anger,
Or any other difficult emotions.
These parts are not wrong.
They're not broken.
They've been trying to help you.
And today we offer them something they rarely receive,
Compassion and attention.
Find a comfortable position.
Let your body settle.
Let your breath begin to slow.
There's nothing you have to do.
Just be here.
Bring your awareness to your feet.
Feel the ground beneath you,
Solid,
Steady,
Supportive.
Now move your attention to your breath.
Notice the inhale and the exhale.
Let your breath be natural.
Let your shoulders soften.
Let your jaw relax.
With every breath,
Imagine creating more space inside.
A soft,
Quiet space.
Where even your most intense parts are welcome to show up.
Know that I encourage you to pause this recording as often as your inner world needs.
But as you notice inside,
Gently ask,
Is there a part of me that would like my attention right now?
Take your time.
Notice what arises.
It may come as a feeling in the body.
A tight chest.
A lump in the throat.
A heaviness behind the eyes.
It might be an emotion.
Anger.
Grief.
Shame.
Fear.
Maybe it's numbness.
Or it might come as an image,
Memory,
Or phrase.
Whatever shows up,
Welcome it.
Let it know you're not in trouble.
I just want to hear you.
If more than one part shows up,
Gently ask them to step back for a moment.
So you can be with one at a time.
Trust your system.
Let yourself settle in with the part that feels most present.
You might ask,
What are you afraid would happen if you didn't show up this way?
Or how long have you been carrying this?
Maybe,
What are you protecting me from?
Maybe,
What are you protecting me from feeling?
If you're with anger,
See if it's guarding something more vulnerable.
Underneath.
Let it know we're not going there today.
We'd never bypass that anger.
It's been working hard for a long time.
But you see it.
You see that vulnerable one.
You care too.
About the anger and the one it protects.
If you're with grief,
It may be helpful to offer extra softness and patience.
Remind that grief it's not alone.
There's a whole inner team here.
And you're here.
Don't force answers.
Just listen.
Even silence is communication.
The fact that you're here turning inward with care.
Is enough.
See if you can tap into a little bit of that spaciousness you were feeling.
It's self-energy.
Calm,
Curious,
Compassionate.
From this place,
Speak gently to the part you're with.
Thank you for protecting me.
You've been working so hard.
You don't have to do this all alone anymore.
Let anyone else that needs to take that in.
Feel those ripples.
Of that too.
Notice how this part and all your parts responds to your compassion.
You don't have to change it.
Just being with it.
You're practicing relational healing inside your own system.
And if it helps,
Place a hand on your heart.
Aware the emotion lives in your body.
Offer presence through touch and breath.
Let this part or any other parts know you'll return.
That you're learning to listen.
That you want to build trust.
Just send another round of gratitude to this part and all your parts that may have witnessed.
They matter.
They belong.
They're not alone.
Now slowly begin to shift your attention back to your breath.
Feel your body again.
The support beneath you and the air around you.
Wiggle your fingers and toes.
Take a deep breath in.
And let it go.
If your eyes were closed,
You can slowly open them or lift your gaze.
Let these words settle into you.
All parts of me are welcome.
Even the ones that carry grief,
Anger,
Or fear.
I can meet my emotions with kindness.
One breath at a time.
Thanks for showing up today.
You're doing sacred,
Courageous work.
