Internal Family Systems

16 of the best IFS meditations: guided practices to heal our inner system

Explore these curated IFS guided meditations that help us understand and heal our inner system. Get to know parts and protectors, connect with the self, and explore specific issues and topics through an Internal Family Systems lens.

Content

Classic IFS guided meditations: approaching self and protectors

These are classic IFS meditations recorded by Dick Schwartz the founder of Internal Family System Therapy.

If you don’t quite connect with these, no worries, just scroll down for more options on the same topics.

The path meditation for connecting with self

In this guided meditation, we are invited to find space around parts of our inner system so we can get a better sense of what self and self-energy might feel like for us.

https://www.youtube.com/watch?v=kWEoHSe1zGw

Exploring your reactions to someone who triggers you

In this embodied meditation, we get to know the parts and protectors that come up in our inner system when we are in presence of a person who triggers us.

https://www.youtube.com/watch?v=JQ91WpwODWo

Getting to know our inner system

Finding and getting to know the parts that need your attention

In this IFS meditation, we let parts who need our attention arise in consciousness and we start building a relationship with them. We share our care for them and listen to what they might want to share with us.

https://www.youtube.com/watch?v=Je70aHlZakQ

A morning IFS meditation to check in with parts

This meditation is focused on the body and starts by a guided body relaxation. It then invites us to explore parts that might be present in the body and to get to know them in a more traditional IFS way.

https://www.youtube.com/watch?v=34SQJKefY0w

Developing the relationship between part and self

This IFS meditation highlights the relational dimension of IFS. After a mindful exploration of body and mind, we are invited to connect with a part and to focus on mindfully stepping back to develop a genuine relationship between self and the part through the IFS process of unblending. This IFS meditation is guided by Dick Schwartz.

https://www.youtube.com/watch?v=8MmZff1Q-go

IFS meditations to deal with anxiety, prejudices, the inner critic, and other topics

Meeting our organizers parts: life scheduler, task master, procrastinator

In this IFS meditation, we are meeting the parts of ourselves who work hard to organize our daily life and make sure we accomplish things. We also meet the parts they might have a negative impact on. Meditation starts at 4.55.

https://youtu.be/Yp3iArwmU24

Meeting prejudiced parts and protectors

This meditation is focused on gently bringing to consciousness parts that might hold racial prejudices. By welcoming them and accepting them, we are encouraged to explore their fears so we can heal the prejudices we might have internalized. This video is guided by Loch Kelly.

https://youtu.be/gd4mTuc-Hzo

IFS meditation for anxiety

Here, we connect with our anxious part to learn about its current concerns and its fears for the future. The IFS meditation starts at 12.49.

https://youtu.be/YczUzzq3KGM

Understanding your inner critic

Bringing to consciousness our critic or critics parts to get to know them better. Meditation starts at 9.05.

https://youtu.be/Y169pHB2pDM

IFS and meditations from contemplative traditions

Sending loving-kindness to our parts using a Buddhist meditation technique

In this first practice, we are invited to approach our parts as we do in IFS and then offer them love and care using a classical Buddhist guided practice of loving kindness.

https://www.youtube.com/watch?v=omxMhlc7o6Q

IFS meditations to connect with the spacious awareness of self

We are invited to investigate our perception of awareness in this meditation that blends IFS and pure awareness practices influenced by the Buddhist contemplative traditions. This meditation is offered by Lock Kelly, the guided practice starts at 3.12.

https://www.youtube.com/watch?v=ElAp2ikK4Yo

Guided practices for people experienced with IFS

Here you will find guided meditations that require some experience with or knowledge of IFS.

Getting to know a protector fear a more direct approach

In this guided practice we get to know a protector, explore its fears and what other role it would like to play, and what it might need from us in the future.

https://www.youtube.com/watch?v=56Px9qaxAkY

IFS meditation quick check-ins

Here we are checking in with all sensations and emotions that are present, and connect with parts they are associated with. You are invited to write down the parts you identify, if you would like do that be sure to prepare everything you need beforehand. Meditation starts at 3 minutes.

https://www.youtube.com/watch?v=RoBvoQ5jle8

Meditation to sense whether we are in a self-like part or truly in Self

We are invited to explore self-like parts, such as the perceiver, to try to unblend from them and connect with a deeper sense of self. The practice starts at 39:30.

https://www.youtube-nocookie.com/embed/xwNxK01BfHM?start=2380

IFS workshop and guided practice to work with shame

This a 3-part series, in fact a whole workshop, with the guided IFS meditation offered in the last session. I would encourage you to watch the whole series, as there are a lot of benefits to do so before you follow the last guided practice. This is especially true if you do not have experience with IFS. It is offered by Derek Scott; the guided practice is accessible through a form available in the description of the second video.

Part 1:

https://www.youtube.com/watch?v=9SPfiTld_Js

Part 2:

https://www.youtube.com/watch?v=1Isy3jWEyhQ

Do you know of IFS meditations which you think should be included, or have questions or comments? Please get in touch.

Meditations for purchase

A few IFS therapy practitioners offer their own meditations for purchase on their websites. Here are my personal recommendations for more advanced IFS meditations:

Daily parts meditations for clients by Michelle Glass

A series of meditations for people who are already working with an Internal Family System practitioner and wish to reconnect with their parts regularly as part of the work. Available for purchase on her website.

Meditations for Self by Richard Schwartz

A series of 8 meditations by the discoverer of the IFS therapy model available on the IFS institute online store.

Finding ourselves again with IFS

Healing our relationship with ourselves is a deep source of renewal and meaning. I offer guidance on this path by integrating insights and tools from IFS, neuroscience and traditional meditation.

Nicolas Escoffier headshot

Nicolas Escoffier

Meditation and inner life guidance

I help inquisitive individuals master the inner resources and skills that will support their quest for meaning. I share in a modern framework the tools and insights from 12 years of life and meditation practice in Asia .

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