Introduction for the Coach/Therapist:
This guided meditation script is designed for use in Internal Family Systems (IFS) therapy. It helps clients connect with their inner parts, gently guiding them to explore and understand the various aspects of their inner world. Through this meditation, clients can cultivate self-awareness, build compassionate relationships with their parts, and foster a deeper sense of self-leadership. Use this script to guide your clients in recognizing their inner parts and creating a safe space for dialogue and healing. Without further ado, let’s begin.

Script:

"Find a comfortable position, either seated or lying down, allowing your body to relax fully. Let your hands rest gently on your lap or by your sides. When you’re ready, softly close your eyes. Take a deep, slow breath in…and as you exhale, release any tension or stress you may be holding onto. Allow your breath to flow naturally, and feel yourself settling into this moment, fully supported by the surface beneath you.

Now, bring your attention to your breath. Notice the gentle rise and fall of your chest with each inhale and exhale. There’s no need to change your breathing—simply observe it. Let each breath bring a sense of calm and ease, allowing your body and mind to become more relaxed with every cycle.

As you continue breathing, gently shift your focus inward. Take a moment to notice how you’re feeling right now. You may become aware of different thoughts, emotions, or sensations arising within you. Allow yourself to simply observe whatever comes up, without trying to judge or change it. Imagine that you are turning your attention inward, like shining a gentle flashlight into the deeper parts of your inner world.

With curiosity, begin to notice if there’s a particular part of you that feels present today. It might be a part that feels anxious, worried, or critical. Or perhaps it’s a part that feels joyful, excited, or calm. There’s no need to force anything—just allow whichever part wants to make itself known to come forward. Take a moment to acknowledge this part, noticing any thoughts, feelings, or sensations that arise.

As you connect with this part, imagine asking it gently, 'What would you like me to know about you?' Listen with an open heart, without trying to fix or change anything. Simply be present with whatever this part wants to share. It may communicate through words, images, or feelings. Trust whatever comes up, knowing that it’s okay if it feels unclear at first.

If this part feels hesitant or guarded, take a moment to reassure it that you are here to listen and understand, not to judge or push it away. Let this part know that it’s safe to be here with you, and that you are open to whatever it wants to share. You might say silently to yourself, 'I am here with you. I am listening.'

Now, take a moment to check in with your own Self—the calm, compassionate core within you that is capable of holding space for all of your parts. Feel this sense of calm and clarity growing within you, like a steady light shining in the center of your chest. Allow this light to radiate warmth and safety, creating a space where all of your parts can feel welcome and accepted.

As you continue to connect with this part, notice if there are any emotions or sensations arising. You might feel tension, tightness, or warmth in different areas of your body. Simply observe these sensations, letting them be as they are. If the part feels strong emotions, like fear, sadness, or anger, gently acknowledge these feelings. Let the part know that it’s okay to feel this way, and that you are here to support and listen.

If this part is willing, ask it if it would like to share more about why it feels the way it does. Listen with patience and curiosity. Allow this part to express itself fully, trusting that whatever it shares is valuable information for you. As you listen, notice if you feel any emotions of your own arising. If you do, gently separate your own feelings from those of the part, and return to the calm, compassionate presence of your Self.

Take a moment to thank this part for sharing with you, even if it only shared a small piece of its story. Let it know that you appreciate its willingness to connect, and that you are here to support it. If the part feels comfortable, you might ask if it has a request for you—something it needs or wants from you going forward.

Now, take a deep breath in, and as you exhale, gently bring your awareness back to your whole body. Feel the surface beneath you, the air around you, and the gentle rhythm of your breath. Let all of your parts know that you are grateful for their presence and that you will continue to check in with them.

When you’re ready, begin to bring your focus back to the room around you. Notice any sounds, the feeling of the ground beneath your feet, and the sensation of the air on your skin. Start to wiggle your fingers and toes, bringing small movements back into your body. Take one final deep breath in…and as you slowly exhale, open your eyes, carrying this sense of connection and inner peace with you into the rest of your day."

​This IFS guided meditation script helps clients connect with their inner parts in a safe and compassionate way. It fosters self-awareness, emotional healing, and the development of a trusting relationship between the Self and the parts.