# Unblending and Embodying [^1] [[On Tools, Skills, and Practices...]] Type: [[🧘 IFS Meditations]] Use: [[🕯️ Unblending|unblending]] > [!Notice] This meditation has been edited from its original source %% ![[Embodiment.mp3]] - Let it know you're there, that it isn't alone. - Let it know you sincerely care about it, even if it gets in your way sometimes. - Comforting words, extend a loving energy, send some breath to it - Do all of them until the part starts to relax, you'll notice a shift and a sense of spaciousness - If it doesn't relax, that's okay. It just means it needs more attention. Let it know you understand and you'll come back another time. Move on to a different part. - If it does relax, also move on. Extend the same words, energy, breath. Let them know they aren't alone. You're there and they can trust you, trust you to be in your body. %% > [!tip] Insight Timer Version > [Embodiment](https://insighttimer.com/drrichardschwartz/guided-meditations/ifs-embodiment) > "Dr. [[👤 Richard Schwartz]] guides the listener through the steps of identifying [[💡 Trailheads|trailheads]] and working within the [[⭐️ Body]] to sooth [[💡 Parts|Parts]] and give them comfort. He encourages the listener to engage even difficult parts with [[☀️ Curiosity]], [[☀️ Compassion]] and love." First we get comfortable and take a few [[💨 Elongated Exhalation]]s. We begin by checking in with any [[💡 Parts]] we've been working with lately, seeing if we can find them in or around our body and get curious about how they’re doing. We ask each part if there’s anything th[](☀️%20Compassion.md)w or if they need anything. Every time we do this, we get to know our parts a little bit better, but they can get to know us too. This is important, because many parts don't know Self very well at all because they’ve only interacted with other parts and believe that we are still children. This might even be the first time some of our parts meet Self. We can let our parts know who we are, even how old we are, since they often think we’re much younger (something like, "Do you know who I am? I'm you, but grown up.") We can let them know that we see them, that they’re not alone anymore and see how they react. We might ask "How old do you think I am?" and update them, or even ask them to turn around and look at us. After checking in with these parts, we can open space and invite any other parts who need attention to come forward without an agenda. Wait and see what [[💡 Trailheads]] emerge. We can introduce ourselves to these new parts in a similar way to how we got to know the other parts a bit better. This next piece is optional and may or may not happen. We revisit each part one at a time and invite them to relax and open space so that we can be more embodied. If a part is willing, we’ll notice a shift in our body or mind toward more spaciousness and peace in the part of our body where that part resides. If they aren't willing, that's okay, as they may not yet know Self well enough to trust that it’s safe for us to be embodied. If they do separate, we can pause and notice any changes in how we feel in our body and the [[Qualities of Presence ☀️|Qualities of Self]] we have access to. Is there spaciousness, a sense of well-being and enoughness—that you are enough? Does it feel as if there’s nothing to do right now and everything is okay? Is there a vibrating energy running through the body, any tingling in the fingers or toes? This is [[☀️ Self-Energy]]. Stay with the feeling and notice what it's like to be in Self, to be more embodied. By becoming somatically familiar with this state we can learn to notice when we are and aren't in Self throughout the day. When we are outside of this state we are usually at least partially [[💡 Blending|blended]] with parts who are giving us distracting thoughts, blocking the flow of energy, closing our hearts, giving us somatic sensations like pressure in the chest or a tingling forehead, etc. We can notice those activities and then reassure the parts doing them that they don’t have to—that it’s safe to [[🕯️ Unblending|unblend]], at least for the duration of the meditation. Afterward they can jump back to attention if they really want to. Over time, as we do this practice regularly, parts gradually increase their trust that it is safe and beneficial to let us embody. They're going to notice that we remember and check in on them like a loving parent. All of this [[💡 Self-Leadership|Self-Leadership]] helps them step out of their parentified roles and consider [[💡 Unburdening]]. When we feel ready to re-enter the external world, we first thank our parts for their time and for either letting us embody or being honest and letting us know they weren't comfortable with it yet. Then we can slowly [[Transition out of meditation]]. [^1]: [[📖 🟢 No Bad Parts - Healing Trauma and Restoring Wholeness with the Internal Family Systems Model]] - Exercise: Unblending and Embodying