Guided IFS Meditation: Get to Know a Part of Yourself

Take three deep breaths.

Think of a part you would like to get to know better or understand more fully. This could be an anxious or worried part, a perfectionistic or people-pleasing part, a get-things-done part, or even a caregiver part. Choose whatever feels present for you today.

Select one part and focus on it.

See if you can find it in or around your body. Where does it exist in space? Does it float outside your body? Do you feel it on the left or right side, or does it sit inside you? Just notice.

Are there any sensations that show up with this part. Any tightness, pulsing, or movement? Just notice.

If you can’t find this part, that’s okay. Simply allow yourself to sense into your body.

Turn your focus back to the part and notice whether any visuals are attached to it. Does it have a color, texture, or shape? Does it look like a person or an object? Just notice.

Once you have a sense of where this part is, check whether it has any feelings attached to it. Does it feel nervous, excited, or sad? Just notice.

Then check whether this part has a voice. Does it share any thoughts or have any catchphrases? Take a moment to listen.

Take a deep breath.

As you focus on this part, notice how you feel toward it. See if you feel a little curious about it.

You may find that you have mixed feelings toward this part. If you do, just notice that another part of you may have feelings about it. Allow all those feelings to exist.

If you’re able to feel curious about the part you chose, you can get to know it in whatever way feels right to you. It may have things it wants to share. It may connect with memories or past experiences. It may want to tell you about the job it’s been doing, or what it needs from you.

Take a deep breath.

Allow yourself some time to get to know this part.

Take a deep breath.

Just be in conversation with it. Allow whatever is present to come up.

Take a deep breath.

If you’re having a hard time connecting with the part, know that’s okay. Just notice that, too.

Take a deep breath.

When you’re ready, thank the part for letting you get to know it. Let it know that you’re open to connecting with it again.

When that feels complete, take a couple of deep breaths and come back to the room.

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Calm Mind Therapy is a boutique mental health practice located in Ardmore, PA, specializing in the care of children, adolescents, and adults. Our mission is to provide the Main Line with high-quality mental health services for all ages. Our goal is to help our clients achieve emotional well-being and build a life worth living. Serving clients in Ardmore, Bryn Mawr, Wynnewood, Narberth, Radnor, Lower Merion, Haverford, Havertown, Villanova, Swarthmore, Devon, Berwyn, Malvern, Bala Cynwyd, and more.