This is an IFS based meditation that I developed in my private practice.  I lead this meditation for all of the individuals and couples I see at the top of every clinical hour.  I provide this on my website for clients who might find it helpful between sessions, and also for licensed mental health clinicians headed toward IFS certification.   For the latter group, please check this out as something that your parts might find compelling and fun to practice on your own time.  My hope is that it might also be useful to you in your practice.  I welcome feedback at my email below. 

(In this meditation we use the phrase “Tell the part that you can hear it, feel it, see it as you are able.”  I know that not everyone sees their parts or what their parts show them. I use this language to deepen the experience for folks whose parts are visual.  Also, you may find it helpful to slow this meditation down to a pace that works for you.  I find about 3-5 minutes helpful to my parts when I practice this meditation.  Take the format here and make it your own for your practice.  Experiment with it to see what feels right to your therapist parts.)

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Overview

• Focus on the breath
• Let parts know that you can hear, feel and see them
• Tell them explicitly we’re here again to build an open channel of communication between you and the part
• Tell them we do this in service to building the relationship between each part and the you that’s not a part (Self)

Let’s go inside and you can do this with your eyes open or closed.   Take some nice deep breaths in through your nose and out through your mouth. This sequence of in through the nose and out through the mouth promotes diaphragmatic breathing and helps our belly soften. Take a minute to notice where your body meets the chair, and your feet meet the floor.  Focus your attention inside (I typically slow down here) and notice any thoughts…images…beliefs…feelings…physical sensations.  No matter what you notice internally, simply acknowledge it.  (Slowly) Tell it you know that it’s real.  (Pause) Tell it you know that it’s telling you something important.  (Pause) Tell this internal message that you understand that it’s an instinct, a part trying to tell you something important, something it needs you to know.  Tell the part that you can hear it, you can feel it, you can see it as you are able.  Let this part know that you and I have come together again at the same time this week as we always do (I actually say the time and day, eg. Wednesday at 12PM) so that we can listen into, feel into, and see into as we are able, whatever this part or other parts need you to know.  Tell this part that we are doing this so that we can help develop a reliable channel of communication between you, the client that’s not a part—your open heart, and the part.  Tell the part again that we’re doing this so that you can have an improved relationship with it, so that you’re available to it anytime it needs you.  Tell this part, and all you parts, that you understand that it’s a hardworking, dedicated part and that you know that it has a positive intention.  Let it know that we’re here to listen carefully so that we can understand fully what that positive intention is.  Ask the part if it has a request for what it would like our meeting to focus on today.  If the part shows you something, tell the part you can hear it. Tell the part you can feel it.  Tell the part you can see it.  Let this part know that you and I can take this up as a potential subject of focus for today’s work just as soon as we complete the meditation.  Take a second to see how the part responds to that invitation.  Let the part know that you can hear it again.  Thank the part again and let it know that if it has anything else, would it be willing to let you speak for it so that you can be it’s voice.  Thank the part once last time and when you’re ready to begin you can open your eyes.