Setting aside just 10-15 minutes a day for meditation can change your life.

Internal Family Systems approaches encourage you to look inside at all your “parts” and reflect.

An IFS-style meditation can help unburden stress and anxiety and create pathways toward healing.

If you’re like me, your day-to-day is full of endless tasks and a multitude of pressures and demands. How could I possibly find the time for self-care and, much less, meditation? And even if I had time, where would I start?

Setting aside just 10-15 minutes a day for meditation can change your life. Here I provide my favorite healing meditation using Internal Family Systems (IFS) to help unburden stress and anxiety and create pathways toward healing.

Internal Family Systems

The IFS model of therapeutic practice has become wildly popular (e.g., Schwartz, 2021). The approach encourages you to look inside at all your “parts,” reflect on what they are telling you, and work to unburden past harm and trauma. Instead of trying to change ourselves, IFS acknowledges “All parts are welcome.” IFS helps us heal from the inside out—just like the Disney Pixar movie series title (which is loosely based on IFS!). By getting to know our parts, we can also locate our truest sense of Self (capital “S”).

The founder of IFS, Richard C. Schwartz, outlines the four basic goals of IFS in his book, No Bad Parts (2021). They are:

Liberate parts from the roles they’ve been forced into, so they can be who they’re designed to be.

Restore........

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