Meditations

Meditation is an umbrella term for any practice that involves focusing our conscious awareness. Parts of ours (some of mine included) may groan at the thought of sitting still for an extended period. If this sounds like you, no problem – meditation can be dynamic in what and how we focus our attention, can engage the body, and can even be done using tools like music, visuals, and creative practices. Here you will find a *not-so-boring* collection of meditative practices to experiment with.

Body Scan Meditations

Wendy Jones guides a 35-minute gentle somatic release meditation for emotional overload, held tension, and the feeling that you have been carrying too much for too long. "This practice is for the part of you that has stayed composed, kept moving, swallowed words, softened reactions, pushed through the day, and carried emotions that never had a place to fully land." Notes: higher-pitched/female voice, soft background music, IFS/parts language, invites emotion-focused insight.

The spiritual teacher Jon Kabat-Zinn guides a simple 45-minute body scan meditation. Notes: lower-pitched/male voice, no background music, invites focused attention on the body.

This 10-minute guided body scan is a Yoga Nidrā practice from the Himalayan Yoga Tradition, as taught by Swami Rama. In this brief version of this practice you will systematically draw your awareness to 61 different points in the body. The term Yoga Nidrā is derived from two Sanskrit words, Yoga meaning union or one-pointed awareness, and Nidrā which means sleep. Notes: higher-pitched/female voice, includes background music, invites focused attention throughout the body. Similar alternative with no background music: https://www.youtube.com/watch?v=-poDk-BA4UI

IFS Meditations

This 8-minute meditation by Christine Dixon is a quick and gentle way to check in with your inner system. Christine is a therapist in the US working in her practice The Ordinary Sacred. Notes: higher-pitched/female voice, involves internal and external focus, no background music.

If you need extra support, please call Lifeline—13 11 14, or 000 for emergencies. Heidi Lindeman offers this 30-minute guided meditation to help us find space from and set caring boundaries with a suicidal part. Heidi is a registered therapist in the US and offers services and resources through her practice Self Grounded Therapy. Notes: higher-pitched/female voice, no background music.

Hunter Holistix offers this 16-minute IFS campfire meditation, inviting you to meet your parts in a calm and peaceful place. Notes: Higher-pitched/female voice, soft background music.

Tim Fortescue shares a IFS meditation designed to help you be with your inner critic in a new way - with curiousity towards its intention and role in your system. Tim is an IFS Coach in the US and has many other IFS meditations on Youtube and Insight Timer. Notes: lower-pitch/male voice, no background music.