8 Internal Family Systems (IFS) Guided Meditations
Explore my most frequently recommended guided meditations from Internal Family Systems (IFS).
When I attended my first IFS training, each morning we would settle in with a guided meditation. I was struck by the simplicity and depth of these meditations. In this post, I’ve include curated classic IFS meditations as well as other favorites that I tend to recommend.
The Path
This meditation is from Dick Schwartz, the developer of IFS, and is one of the first practices I learned in my IFS training. The meditation is an experiential journey through Self-leadership. I use this one to connect to a grounded, centered feeling. There’s a longer version of this meditation available below, although the audio quality is not as good.
Embodiment
Also from Dick Schwartz, this meditation guides listeners to identify “trailheads” and work within the body.
Grounding into Body and Ancestral Connection
Kay Gardner, IFS Lead Trainer, invites listeners to come back to their body and connect with those who have come before us. This meditation from a workshop on Legacy Burdens which looks at how trauma is passed down through the generations. The workshop is available here.
Cabin with the Ancestor
I first met Tamala Floyd, IFS Leader Trainer, in my IFS Level 2 training. This meditation focuses on connecting to an ancestor. She authored a wonderful book called Listening When Parts Speak: A Practical Guide to Healing with Internal Family Systems and Ancestor Wisdom. She also has an audiobook called Healing the Wounded Mother which explores the hidden layers of mothering.
The Guest House
Christine Dixon adapts this meditation from the Self-Therapy Workbook by Bonnie J. Weiss. Based on the Rumi poem, this meditation is a great introduction to IFS.
Parts Check In
Also from Christine Dixon, this meditation is a quick noticing practice that can be a great way to start the day.
How to Listen to Your Body
From Christine Dixon. I like this meditation because it focuses on how to actually listen to your body.
Pre-Client Meditation for IFS Practitioners
This is a quick meditation designed for IFS practitioners (coaches, therapists, etc) to use prior to meeting with a client. I find this meditation to be grounding and soothing. This is one of my favorite meditations to do prior to a session.
