⬆️: [[🧘 IFS Meditations]], [[🕯️ Fire Drill (You-Turn)]] ##### Fire Drill[^1] ![[On Tools, Skills, and Practices...]] A guided meditation version of the [[🕯️ Fire Drill (You-Turn)]]. %% ![[Firedrill.mp3]] %% > [!tip] Insight Timer Version > [Fire Drill](https://insighttimer.com/drrichardschwartz/guided-meditations/ifs-fire-drill) > “Dr. [[👤 Richard Schwartz]] guides the listener through the experience of addressing complicated, and sometimes difficult, relationships. During this meditation, Dr. Schwartz helps the listener examine the triggers in those relationships and then get to know their own parts' needs in a safe and supportive manner.” <iframe src="https://www.youtube.com/embed/Y_0Hg1GnG1g?feature=oembed" height="113" width="200" style="aspect-ratio: 1.76991 / 1; width: 100%; height: 100%;"></iframe> Think of a person in your life (past or present) who triggers you. Maybe they make you angry or sad, or maybe they’re somebody you closed your heart to at some point. Imagine them alone, contained in comfortable room with a single window, and unable to get out. Look at them from outside through the window, and have them do or say the things that upset you, and notice what happens in your body and mind as your protectors arise. Notice what they do to your muscles, to your heart, what impulses they provoke. Notice whether the breath has changed. Look through the window again and notice how different they look through the eyes of this protector. Reassure them that you won't be going inside, so they can ease up. Ask them if they might be willing to separate a little, because you're not in danger and won't be going inside. If they are willing, you'll notice a new sense of spaciousness in body and mind. What's changed? Muscles, heart, impulses? What’s going on in your mind? Look through the window again. What does the person look like now? Check in with the protector. If you can tap into curiosity, ask them why they feel the need to react so strongly in response to this person. What’s it afraid would happen if it didn’t do that for you? By answering the question they tell you about vulnerable parts that they protect, and you can try to thank them for working so hard to keep those parts safe and see how they react. Ask them, if you could heal those parts, and they didn't have to keep them safe anymore, would it have to keep doing this? What might it like to do instead? You’re not going to enter the room, though it's worth considering what it might be like if you did -- feeling Self-led in the way you do now. What might that look like? How might it go differently than it has in the past? If that’s difficult to imagine, it might be because your protector still doesn’t feel safe enough to allow it, and that's okay. If there is some idea, you can describe it to this protector and ask what it would take for them to let us try it sometime in the future. If they're still afraid, ask them to talk more about their fear. When you feel ready to go, thank this part for everything they've done here, for everything they allowed you to do or let you know. Slowly, [[Transition out of meditation]]. [^1]: [[📖 🟢 No Bad Parts - Healing Trauma and Restoring Wholeness with the Internal Family Systems Model]] Exercise: Fire Drill