🔼: [[🕯️ Part-Tending]], [[🕯️ Meditation 🧘]] ##### IFS Meditations IFS Meditations have several benefits and purposes: - To help us learn [[⭐️ Internal Family Systems|IFS]] by guiding us through [[💡 The 6 Fs of Internal Family Systems]] in different ways and with different focuses. - To help us get to know [[💡 Parts|Parts]] or nurture our relationships with them. - To help Parts relax and trust that it’s safe to [[🕯️ Unblending|unblend]]. - To connect us with Parts we normally can’t access. - To help [[🔑 Restore Parts' trust in Self and in Self-Leadership]]. - Free up mental resources when we’re [[💡 Trigger|triggered]], [[💡 Emotional Dysregulation|dysregulated]], or just can’t remember the steps. - Having a daily check-in that involves noticing [[💡 Parts|Parts]] and (some degree of) [[🕯️ Unblending|unblending]]. Much like a [[💡 Formal Meditation Practice]], with time we get better at recognizing parts and noticing when we’re [[💡 Blending|blended]] and to what degree, and [[☀️ Connection|connecting]] with them in real-time. A couple downsides: - Guided exercises don’t go at your pace, so they can sometimes feel a bit rushed or drawn out and aren’t always guiding in the direction your inner-ecosystem is moving. - Listening to the same meditations over and over again might make them feel rote or routine. [[🦮 How to Make Mindfulness Trauma-Sensitive]] > [!important] May not be up-to-date > IFS has grown in popularity in recent years, so new meditations are likely to pop up on YouTube and [[📱 Insight Timer]] all the time. If you find any you like, I’m interested to hear about them — feel free to [[📬 Contact]] me. ###### General - [[🧘 🎧 Richard Schwartz - Internal Family Systems Meditation]] - [[🧘 🎧 Richard Schwartz - IFS Daily Practice - Unblending and Embodying]] - [[🧘 🎧 Richard Schwartz - The Path]] - [[🧘 📺 Loch Kelly - Accessing Authentic Self using Internal Family Systems (IFS)]] - [[🧘 Body Meditation]] - [[🧘 🎧 Levi - Unblending and Connecting]] ###### Protectors & Polarizations - [[🧘 🎧 Richard Schwartz - Heart Meditation]] - [[🧘 🎧 Richard Schwartz - One Part Meditation]] - [[🧘 Getting to Know a Protector]] - [[🧘 Dilemma Meditation]] - [[🧘 Two-Handed Polarization Exercise]] - [[🧘 🎧 Richard Schwartz - Fire Drill]] - [[🧘 Working with a Challenging Protector]] - [[🧘 📺 Loch Kelly - Meeting Your Prejudiced Part]] ###### Attuning to Parts - [[🧘 🎧 Richard Schwartz - Courage Meditation]] - [[🧘 📺 Understanding Our Angry and Frustrated Part (Celestial Twin Life Mentorship - IFS Guided Meditation)]] - [[🧘 Sad Person Meditation]] - [[🧘 Exploring a Triggered Part Constellation]]