# Sad Person Meditation[^1] --- [[On Tools, Skills, and Practices...]] Type: [[🧘 IFS Meditations]] Use: [[🔑 Restore Parts' trust in Self and in Self-Leadership]] > [!Notice] This meditation has been edited from its original source Think of someone you've seen very upset—extremely sad and hurt, for example, and maybe crying. Take a second to think of this person and, as before, put them in the contained room. Watch them through the window as they demonstrate how hurt or sad they are. As you watch them, notice the thoughts that arise (even if you’re not very proud of those thoughts), and all the parts who react to what you see. Then notice how these parts affect your body. How does your heart feel? Has your breathing changed? Muscles, impulses? You may find parts who are making it hard to look. You may notice they feel powerless, or that they want to look away, leave, or run away, or push down or block off our emotions. Chose one and spend a little time with them. Let them know that you don’t have to do anything for this person and that they’re going to stay in the room. They can relax a little bit and separate if they can. If they do [[🕯️ Unblending|unblend]], notice that and look through the window again and get an idea of how you might want to be with this person if you went inside the room. Rest your attention on the protector again and ask it what they're afraid would happen if it didn’t hold these emotions. Why do they not want you to be with or look at the person? When you feel you've heard everything this part has to say, you can thank them for their concern and their time and [[Transition out of meditation]]. The answers you got tell you something about the [[💡 Exiles|exiles]] they protect. [^1]: [[📖 🟢 No Bad Parts - Healing Trauma and Restoring Wholeness with the Internal Family Systems Model]] Exercise: Sad Person Meditation