Parts Check-In Meditation

10 min · Meditation

A guided IFS meditation to check in with your internal system. Helps you notice which parts are active and what they need from you today.

How to do it

1. 1

   Settle into a comfortable position. Close your eyes or soften your gaze.

2. 2

   Take three slow breaths. With each exhale, let your body soften a little more.

3. 3

   Turn your attention inward. Ask yourself: 'Who's here right now?'

4. 4

   Notice what comes up — a feeling, a thought pattern, a body sensation. That's a part.

5. 5

   Greet it gently: 'I see you. I'm here.' Notice how it responds.

6. 6

   Ask the part: 'What do you want me to know?' Listen without judgment.

7. 7

   If another part comes forward, acknowledge it too. There's room for everyone.

8. 8

   Ask each part: 'What do you need from me today?'

9. 9

   Thank your parts for showing up. Take a final breath and gently return to the room.

This is a self-guided reflective practice, not medical or psychological treatment, and it is not a substitute for working with a qualified professional. If something painful opens up, go slowly and reach out for support.