IFS Daily Parts Check-In Meditation
IFS Daily Parts Check-In Meditation
Take a moment to pause, breathe, and connect with your inner world. This Internal Family Systems (IFS) Daily Parts Check-In meditation guides you through gently noticing your internal landscape, inviting all parts to the table, and fostering self-leadership.
🌿 In this meditation, you’ll:
✔️ Learn how to tune into bodily sensations as a way your parts communicate.
✔️ Practice inviting and acknowledging different parts of yourself without judgment.
✔️ Offer self-energy to the parts that need you most, helping build trust and inner harmony.
🗓️ Join my webinar “From Burnout to Balance” on March 11, 2025 ⬇️
https://go.johnclarketherapy.com/from-burnout-to-balance-training
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Resource & Offerings:
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Transcript:
[00:00:00] Hey, if you're a therapist or practitioner and you've ever felt drained after sessions, wondering how you're going to keep going, if you felt overwhelmed by the emotional load of supporting all your clients, if you felt unsure of how to help clients process trauma without it taking a toll on you, or taking years and years to get there.
[00:00:18] Then I've got an interesting offer for you. I'm hosting a free webinar on how to get better results for your clients, take them deeper in the work, how to really treat trauma using IFS without burning yourself out. So you can join me for this free webinar by signing up with the link in the description.
[00:00:38] I hope to see you there.
[00:00:43] This is an internal family systems therapy, daily parts meditation. My name is John. I'm a licensed therapist, and I'm going to be walking you through this meditation. Start by just settling into where you are, [00:01:00] and if it feels right, you could bring one hand to your heart, maybe the other hand on the belly.
[00:01:12] Just see where your hands want to go and see if you can follow that.
[00:01:21] Notice what's happening in your body. What bodily sensations? Good, bad, or neutral, do you notice right away?
[00:01:37] Sometimes these sensations are a way that our parts communicate with us.
[00:01:48] You might even bring your hands to these sensations and imagine if your hands were ears and your hands could listen. [00:02:00] Can you shift into a posture of just listening and inviting your parts? To communicate with you directly in this way, or in any other way,
[00:02:18] maybe you already know how your parts tend to communicate with you. Maybe you're still discovering that
[00:02:27] just starting wherever you are. I
[00:02:35] want you to focus on the center of your chest and imagine a white or golden light coming in through the top of your head,
[00:02:50] spreading down into that center of your chest and just generating. Lots of healing [00:03:00] energy there in your heart.
[00:03:07] You might build more and more of that energy by focusing on the breath,
[00:03:14] imagining your favorite place in nature, a particular tree,
[00:03:25] a particular body of water, even a particular season that you love.
[00:03:35] See if you can just expand the sensation here in your heart.
[00:03:53] Once you feel you have enough energy generated there, Shift your [00:04:00] focus to what's bothering you in your life right now.
[00:04:09] Maybe it's obvious. Maybe you have issues that are pressing and taking up a lot of space in your life. Maybe there's some issues in the background that come more into the foreground here.
[00:04:28] Maybe it's a long list of things, and there's a part of you worrying about what to focus on here in this meditation.
[00:04:39] I want you. To create an open invitation to all parts of you who need you today, in this moment,
[00:04:52] you might even just say inside, I'm inviting all parts to come [00:05:00] to me right now.
[00:05:07] You could imagine inviting them to a beautiful table with a chair for each part. You could invite them to a really warm, Um, and lovely campfire or any other image that suits you and your parts. Just make sure you communicate
[00:05:33] that all parts are welcome. All parts are invited now.
[00:05:44] And you might even ask again, which part most needs my help right now.
[00:05:53] And if that part comes forward, let that part know you're going to give it some attention right now in this meditation over the next few minutes.[00:06:00]
[00:06:03] Otherwise, you could try extending a specific invitation to your manager parts. The parts that get ahead of things. The parts that plan. The parts that organize. The parts that have high standards. The parts that keep you on time. The parts that warn you about danger ahead. You might also invite your firefighter parts.
[00:06:33] Parts that react. Parts that put out the flames.
[00:06:42] Maybe parts that are extreme at times because they care so much about protecting you or protecting another part.
[00:06:55] I want you to invite your exiles. Parts that [00:07:00] are perhaps scared, frozen, locked away, young and afraid.
[00:07:11] Just inviting all parts to the table.
[00:07:17] And then I want you to check again or ask inside which part most needs my help right now in this moment. And I want you to see if you can just focus on that part right now,
[00:07:38] check in and see how you're feeling toward this part. If you're feeling open, curious, loving, keep going. If you're feeling anything else, you might check and see if it's another part. If you're feeling judgmental, annoyed, in a rush, overwhelmed, scared, and you might turn and focus on [00:08:00] that part. And that could become your new target part for this meditation.
[00:08:10] Whichever part you're focused on, and once you have a good deal of self energy to approach this part with, maybe just start by listening to this part. Maybe the part's already talking to you or communicating with you in some way. See if you can just be in a posture of listening without trying to do anything, or reassure the part, or talk it out of its ideas.
[00:08:39] See if you can just go toward and be with the part. Nothing more, nothing less, just being with,
[00:08:54] go back to that energy in your heart, in the center of your chest, see if you can [00:09:00] extend that energy from the center of your chest directly to that part and see if that part receives it or receives a percentage of it.
[00:09:11] You might ask the part, does it have any fears around taking in some of that love?
[00:09:19] If so, see if you can just validate and be with those fears without trying to change them.
[00:09:28] See if you can just make this part. A little more aware of you, you with a capital Y, a little more aware of you and your self energy, your curiosity, your compassion, your creativity, your love, the you that is you.[00:10:00]
[00:10:00] You might ask the part about its fears. What fears are they holding right now? What fears do they want to share with you or even hand over to you?
[00:10:16] What does the part fear would happen if the part trusted you a little more today?
[00:10:25] See if you can just listen and validate. And then
[00:10:35] another offering could be to the part. Just for today, how willing are you to let me lead? How willing are you to let me drive the bus today? And you can come along with me in the passenger seat, or in the back, or maybe they want to go somewhere [00:11:00] else entirely.
[00:11:05] See if you can just offer that invitation. To them
[00:11:13] to do today from a place of being as self led as possible. See how that idea feels in your body. Then
[00:11:28] finally, I want you to ask the part, what did they need from you for the rest of today, just for today.
[00:11:38] And if you can genuinely offer them that go ahead and offer them that if you're not sure, maybe you say that let's keep working on it together. You make an agreement. With this part, or you just practice being a little more relational with this part and building that trust.[00:12:00]
[00:12:06] We're at the end of the meditation now. So here you can either choose to slowly wrap up and reorient yourself to your body, to this moment, getting ready for the rest of your day, or you might continue on with your meditation and using this as a jumping off point. No wrong answers here. Just see what feels right for you and see if you can follow that.