# Working with a Challenging Protector[^1] --- [[On Tools, Skills, and Practices...]] Type: [[🧘 IFS Meditations]] Use: > [!Notice] This meditation has been edited from its original source This exercise can prove challenging, especially if you’re new to IFS work. If that’s the case for you, just do your best to get to know the parts that aren’t so ready. First think of a protector who inspires shame, fear, or agitation. If you can't think of one, your [[🛡️ Criticizing|inner critic]] is often a good part to start with. Rest your attention on this part and find it in or around your body. Once you find the part, focus on that place and notice how you feel toward them. Then place this part in a comfortable room with a window and where they can't get out. Then let all your parts who have strong feelings toward this one know that they can't get out of the room, so they can relax a little and you can get curious about the one in the room. If they don't want to unblend, that’s okay. You can use this time to get to know them and their fears of this other part or what issues they have with it. If they are willing to unblend and you do feel curious or open to the part in the room, you can tell them so through the window. Then you can ask, "What do you want me to know about you? What are you afraid would happen if you stopped doing your job?" If you get an answer and it feels right, you can thank them for trying to help you. Then you can ask, "How old do you think I am?" If they think you're younger, let them know your age and see how they react. Then ask something like: “If you could change things so that you didn't have to do this job anymore, and nothing bad would happen, what would you like to do instead?” and wait for an answer. After you've heard their answer, just ask what they need from you in the future. Before you go, check in with your other parts and see their reactions to this conversation. When the time feels right, thank your parts for being here, for letting you have this conversation. If it feels true, you can let them know you'll visit them again. Then take a deep breath and [[Transition out of meditation]]. [^1]: [[📖 🟢 No Bad Parts - Healing Trauma and Restoring Wholeness with the Internal Family Systems Model]] Exercise: Working with a Challenging Protector