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Internal Family Systems Guided Meditation - Getting to Know your Protector Parts (Video)

This guided meditation exercise involves connecting with a protector part within oneself for self-exploration and understanding. The exercise includes the following steps:

  1. Breathing: Deep breaths are suggested if comfortable.

  2. Choosing a Protector: Select a protector part to focus on, one that you want to know better or change your relationship with.

  3. Locating the Protector: Focus exclusively on the chosen protector and notice where it seems to be located in or around your body.

  4. Emotional Connection: Observe your feelings toward this part, and identify qualities associated with those feelings.

  5. Creating Space: If there are any negative feelings, create space by relaxing and separating from them. This might help in understanding the protector better.

  6. Opening Up: If the protector is willing to step back, your mind and heart may open up more to it.

  7. Getting to Know the Protector: Begin by asking the protector what it wants you to know. Wait for the answer to arise naturally.

  8. Understanding Fears: Ask the protector what it's afraid would happen if it didn't perform its protective role.

  9. Appreciation: Show appreciation for the protector's efforts and observe its response.

  10. Exploring Alternatives: Ask the protector what it would do if it could heal or change its protective role, freeing it from its current responsibility.

  11. Age Recognition: Ask the protector how old it believes you are. Update its perception if it thinks you're younger than you are.

  12. Future Needs: Inquire about what the protector needs from you in the future.

  13. Shift Focus: Gradually shift focus back to the present moment.

  14. Closing: Thank the protector for its insights and come back to awareness.