Internal Family Systems (IFS) Meditations and Insights: Faithfully Growing with Tim Fortescue
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270 afleveringen, van nieuw naar oud
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INSIGHT: Chosen Family and the Parts That Receive
4 november 2026 · 10 min
Being welcomed is one thing. Letting the welcome in is another. Lees meer
When I arrived in California, Mario and Joyce offered a kind of welcome that reached tender places in me. There was healing in being received. There was sadness too. And some part of me still kept watching for where I fit.
In this IFS Insight, we meet the parts that keep care at the door: the scorekeeper, the deflector, the one waiting for the catch, and the watcher at the edge. We explore why kindness can stir grief, how steady relationships can make room for our parts, and why chosen family doesn't have to mean rejecting the family we came from.
We close with an invitation, not an assignment: if you feel drawn to get curious with the part holding the door, you might ask, “What are you afraid would happen if you let a little more care in?” Then just listen. No need to change anything. Just be with it.
Companion story: Episode 271, Arrival in California (Chapter 5)
https://exploreifs.com/271
From the archive: Episode 119, Healing in Groups
https://exploreifs.com/119
For a place to practice alongside others, explore the Faithfully Growing community and its free trial. You're welcome to join in or simply listen.
https://faithfullygrowing.com/community
I'm an IFS practitioner and coach, not a licensed therapist. This isn't therapy. It's an invitation to notice.
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MEMOIR: Arrival in California (Chapter 5)
28 oktober 2026 · 23 min
I drove into California on a Sunday with everything I owned in the back of a Pontiac, the air conditioning long gone. That same day I walked into church in shorts and flip flops, and a friend laughed and said, "Good Lord, that's Tim." Lees meer
In Chapter 5 of Unburdened, I read the story of arriving into relationship: Mario's joyful welcome, Joyce's steady, maternal care, and the first night I felt held instead of earning my place. It's also about the tender truth underneath: real warmth, and still belonging at the edge of something.
In this chapter:
The long drive west, and leaving one kind of poverty without leaving its feeling
Rightness, not certainty
Being seen clearly without being shamed
Joyce in the kitchen: love that feels like rest instead of performance
Belonging that's received rather than inherited
"I love my new life," and what was underneath that joy
From the archive: Belonging vs. Fitting In: exploreifs.com/269
Follow the memoir: exploreifs.com/unburdened
Support the work: This podcast is listener-supported: faithfullygrowing.com/donate
I'm an IFS practitioner and coach, not a licensed therapist. This isn't therapy, it's an invitation to notice.
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MEDITATION: Finding Where You Belong in Your Body
21 oktober 2026 · 16 min
The part of you that adjusts usually changes shape before you've even sat down. In this guided meditation, we stand at the doorway of an ordinary room, notice the part that starts scanning and editing, and feel where it lives in the body. Lees meer
Following the Insight on belonging vs. fitting in, this session invites us to get curious about what that adjusting part is afraid of, offer it gratitude, and let it know it belongs here, with you. Fitting in is about adjusting. Belonging is about arriving.
In this session:
Settling in: held up without having to earn it
Standing at the doorway of a room where you adjust
Finding where the adjusting lives in your body
How long have you been doing this for me?
What are you afraid would happen if you stopped?
Gratitude, and "you don't have to earn that"
Where belonging lives from the inside
Companion episode: 269, Belonging vs. Fitting In: exploreifs.com/269
From the archive: Exiles: The Tender Parts We Hide: exploreifs.com/229
Support the work: This podcast is listener-supported: faithfullygrowing.com/donate
I'm an IFS practitioner and coach, not a licensed therapist. This isn't therapy, it's an invitation to notice.
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INSIGHT: Belonging vs. Fitting In
14 oktober 2026 · 15 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND THE 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM Lees meer
That's just Tim, but we love him. I heard it a lot in my seminary years. It was kind. And it left me feeling loved, but not quite known.
In this Insight session, we unpack the difference between fitting in and belonging through the lens of Internal Family Systems. Fitting in is about adjusting. Belonging is about arriving. We look at the belonging wound a younger part can carry, the protector parts that work so hard to keep it hidden, and why belonging starts inside, when our parts come to feel they belong to Self.
In this session:
"That's just Tim, but we love him"
The professor in the hallway
Fitting in vs. belonging
The belonging wound: "something about me doesn't fit"
The scanner, the translator, the performer, the chameleon
Why none of these parts are the problem
Recognition from Self, not reassurance from a part
An invitation to notice
Companion episode: 267, Marin Headlands (Chapter 4 of Unburdened): exploreifs.com/267
From the archive: Exiles: The Tender Parts We Hide: exploreifs.com/229
Support the work: This podcast is listener-supported: faithfullygrowing.com/donate
I'm an IFS practitioner and coach, not a licensed therapist. This isn't therapy, it's an invitation to notice.
Takeaways
Belonging vs. Fitting In
Understanding Internal Parts
Chapters
00:00 Introduction to Belonging
03:11 The Difference Between Fitting In and Belonging
10:00 Understanding Internal Parts and Protectors
12:38 The Journey to Self-Acceptance
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The Woman Who Kept Breathing: Sacred Means Holding the Whole Person (Special Insight + Meditation)
9 oktober 2026 · 37 min
On the last night of September, Tennessee tried to execute Christa Pike. After a second dose, she kept breathing. By that same night, people in scrubs were working to save the life the state had just tried to end. Lees meer
In this special Insight + Meditation session, I sit with that story: with Colleen Slemmer, the nineteen-year-old whose life was taken in 1995, with the hurt girl Christa once was, and with a very different case from Massachusetts that broke a tidy answer I'd carried for years. Where I've landed is simple and hard: sacred means holding the whole person.
Then we turn inward. The state isn't the only one that shrinks people down to their worst moment. Our parts do it too, to others and to ourselves. The guided meditation invites you to notice a part that has reduced someone to one moment, get curious about what it's protecting, and quietly ask, who else is here?
You don't have to agree with me to be welcome here. Wherever you've landed, I hope you'll bring curiosity and care.
Content note: this session discusses an execution and the death of children (postpartum psychosis). The meditation begins after the teaching if you'd like to skip ahead.
In this session:
• A reader who disagrees, and why I respected it
• Granny Betty and the vigil room
• Christa Pike, and remembering Colleen Slemmer
• The sentence I grew up with
• The case that broke my tidy answer
• If you see it differently
• Teaching: shrinking a person to one part
• Guided meditation: who else is here?
From the archive: "Who's Here?" A Small Practice for Real Life: exploreifs.com/245
Read the full essay: exploreifs.com/substack
I'm an IFS practitioner and coach, not a licensed therapist. This isn't therapy, it's an invitation to notice.
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MEMOIR: Marin Headlands (Chapter 4)
7 oktober 2026 · 23 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND THE 25 IFS MEDITATION FREE @ EXPLOREIFS.COM Lees meer
In this episode, Tim Fortescue shares Chapter 4 of his memoir, 'Unburdened,' reflecting on his journey of self-discovery, belonging, and the complexities of personal growth. Through vivid storytelling, he explores the tension between fitting in and truly belonging, the challenges of teaching, and the hope that comes with embracing one's authentic self.
Takeaways
Belonging vs. fitting in
The journey of self-discovery
Chapters
00:00 Introduction to Unburdened
02:28 The Marin Headlands Experience
05:48 Struggles of Belonging
11:48 Teaching and Pushing Boundaries
18:20 The Duality of Freedom and Loneliness
22:57 Hope and Possibility in Becoming
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IFS MEDITATION: Honoring the Body's Tightness
30 september 2026 · 13 min
IF YOU HAVEN'T ALREADY, GET THE SELD-LED PAUSE STARTER KIT AND 25 IFS MEDITATONS ALL FREE @ EXPLOREIFS.COM Lees meer
In this meditation session, Tim Fortescue guides listeners to connect with the part of themselves that holds tension and resistance, encouraging appreciation and acknowledgment rather than forcing release. The session emphasizes the importance of being present with one's feelings and honoring the body's responses.
Takeaways
Honor your body's tension
Acknowledge without forcing release
Chapters
00:00 Introduction to the Meditation
01:14 Finding the Line of Tension
03:54 Settling into the Body
08:13 Acknowledging Tightness
11:09 Expressing Gratitude to Tension
15:08 Widening Awareness and Closing
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INSIGHT: When a Part Holds the Line
23 september 2026 · 9 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND THE 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM Lees meer
Tim Fortescue shares insights on the concept of 'holding the line' as a form of protection within the internal family systems. He explores the role of this protector and its significance in shaping one's identity and resilience.
Takeaways
Holding the line as a form of protection
The importance of acknowledging and appreciating the 'line holder' within oneself
Chapters
00:00 The Decision to Hold the Line
01:39 The Role of the Protector
03:08 The Quiet Resolve
04:19 The Complicated Nature of Protection
06:21 Acknowledging the Line Holder
08:16 Exploring Exiled Parts
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MEMOIR: Getting My Priorities Straight (Chapter 3)
16 september 2026 · 17 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM Lees meer
The conversation explores the theme of inner resistance and quiet firmness in the face of external pressure, as well as the journey of self-discovery and growth. It delves into the dynamics of family relationships, personal priorities, and the emergence of self-awareness and self-trust.
Takeaways
Inner resistance as a form of inner trust
The journey of self-discovery and self-trust
Chapters
00:00 A parent's expectations and quiet firmness
01:06 Introducing Chapter 3
02:46 Getting My Priorities Straight
06:11 The conversation about California
10:09 After holding my ground
12:13 Hearing that my father was proud
14:15 Duty and the life I needed to follow
15:34 Self beneath the tightness
16:34 Closing and community
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MEDITATION: Finding the Part of You That Already Feels Free
9 september 2026 · 14 min
In this guided IFS meditation, we look for a place in the body that already feels a little free, and let that spaciousness give our parts room to breathe, without needing to justify it. We notice the openness, let it gently expand and invite parts into it. Lees meer
If something tightens, there's no pushing. If nothing opens, that's welcome too.
This is educational parts-work content, not therapy or a substitute for individualized care.
Related episode mentioned in this practice, Self-Regulation Before You Have the Words: https://exploreifs.com/262
If you'd like company as you practice, the Faithfully Growing Community offers shared practice and connection with others exploring parts work: https://faithfullygrowing.com/community
Chapters
00:00 Introduction to Spaciousness
03:04 Exploring Spaciousness Within
05:56 Expanding Spaciousness
09:08 Inviting Parts to Feel Spaciousness
11:54 Closing and Reflection
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INSIGHT: Self-Regulation Before You Have the Words
2 september 2026 · 10 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND THE 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM Lees meer
The conversation explores the innate ability of the body to find space and quiet, the instinctive regulation of the system, trusting the body's instincts, and supporting the work through listener contributions.
Takeaways
Innate ability to find space and quiet
Trusting the body's instincts
Chapters
00:00 Finding Space and Quiet
03:04 Instinctive Regulation
06:39 Trusting Body's Instincts
09:37 Supporting the Work
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MEMOIR: The Mountains in the Distance (Chapter 2)
26 augustus 2026 · 27 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS ALL FREE @ EXPLOREIFS.COM Lees meer
The podcast episode explores the author's journey of seeking understanding, peace, and belonging through the lens of internal family systems. It delves into the significance of nature, solitude, and the dual nature of church in shaping the author's inner world.
Takeaways
Nature as a source of peace and relief
The complexity of seeking understanding and belonging
Chapters
00:00 Welcome and resources
00:56 Introducing Chapter 2
02:15 The Mountains in the Distance
07:23 A drive to Bald Rock
15:01 Church, belonging and performance
19:31 The relief of a wider horizon
22:16 Self-regulation before words
25:05 Recognizing Self beneath the burdens
26:04 Closing and connected teaching
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MEDITATION: The Inner Living Room
19 augustus 2026 · 15 min
In this guided IFS meditation, we explore an inner living room where parts can be noticed without needing to be fixed or turned away. The room might arrive as an image, a feeling or simply a sense of space. We settle, notice what's here and make room at a pace that feels manageable. You can begin with one part; nothing has to happen. Lees meer
This is educational parts-work content, not therapy or a substitute for individualized care.
If you'd like company as you practice, the Faithfully Growing Community offers shared practice and connection with others exploring parts work: https://faithfullygrowing.com/community
Chapters
00:00 Welcome and introduction
00:53 The inner living room
02:21 Settling into your body
04:23 Noticing your inner room
08:21 Making room for parts
11:19 Resting without fixing
12:00 Returning to the room around you
13:55 Closing
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INSIGHT: How Protectors Form in Childhood
12 augustus 2026 · 11 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND THE 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM Lees meer
The episode delves into the concept of protectors in Internal Family Systems (IFS) therapy, exploring their roles, impact, and the process of meeting and understanding them. It emphasizes the importance of recognizing and acknowledging protectors as a crucial step in the healing journey.
Takeaways
Understanding the roles and impact of protectors in IFS therapy.
The importance of meeting, acknowledging, and softening the grip of protectors for healing.
Chapters
00:00 Understanding Protectors in IFS
04:34 Common Protector Roles
06:31 The Cost of Protectors
07:28 Meeting and Understanding Protectors
08:31 Softening the Grip of Protectors
10:38 Noticing and Acknowledging Protectors
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UNBURDENED: The Living Room
5 augustus 2026 · 39 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND THE 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM Lees meer
The podcast episode begins with an introduction to IFS Meditations and Insights, followed by a discussion about the memoir 'Unburdened.' The series structure is explained, and the first chapter, 'The Living Room,' is explored in detail, highlighting the formative experiences of the host's childhood.
Takeaways
Exploration of the memoir 'Unburdened'
Understanding the role of protectors in childhood
The presence of the 'self' amidst burdens and protectors
The formative experiences of childhood in shaping the inner world
Chapters
00:00 Introduction to IFS Meditations and Insights
01:04 Unburdened: A Memoir
03:23 The Series Structure
04:25 Chapter One: The Living Room
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What Is Parts Companion?
29 juli 2026 · 1 uur 7 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER PACK AND THE 25 IFS MEDITATIONS, FREE @ EXPLOREIFS.COM Lees meer
If you sign up for Parts Companion, consider using my affiliate link below:
https://app.partscompanion.org/with/faithfullygrowing
The episode features an interview with Adam Taylor, the senior director of Evolve Labs, discussing the development of Parts Companion, an AI-powered therapy companion. The conversation covers the philanthropic mission of Evolve Labs, the development of Parts Companion, its impact on clients and practitioners, and the ethical considerations around AI in therapy. Parts Companion is a revolutionary tool that allows practitioners to create their own voice and personalize the client experience. It also tracks client commitments, offers resources for education and integration, and provides clinical notes for practitioners. The tool is designed to support the IFS space and demonstrate a new way of building AI products.
Takeaways
AI in therapy
Philanthropic impact
Client and practitioner experience
Ethical considerations Personalized voice creation for practitioners
Tracking client commitments
Resources for education and integration
Clinical notes for practitioners
Supporting the IFS space and demonstrating a new way of building AI products
Chapters
00:00 Practical Application of Parts Companion
01:01:41 Cultural Attunement and Legacy Offering
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A Bedtime Check-In With Your Parts: An IFS Meditation for Restful Sleep
22 juli 2026 · 16 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM Lees meer
A guided meditation session focused on checking in with parts at bedtime and offering self-compassion and presence. The session encourages acknowledging and holding space for the emotions and sensations that arise, allowing for rest and compassion.
Takeaways
Internal Family Systems (IFS) meditation encourages self-compassion and presence.
Acknowledging and holding space for emotions and sensations allows for rest and compassion.
Chapters
00:00 Introduction and Setting the Stage
01:39 Preparing for the Meditation
03:11 Ending the Day with Presence
05:42 Inviting Self-Compassion and Presence
08:42 Acknowledging and Holding Space for Emotions
11:02 Offering Compassion and Presence
13:29 Releasing the Day's Weight and Resting
15:57 Closing and Final Remarks
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IFS INSIGHT: Put The Phone Down
15 juli 2026 · 15 min
IF YOU HAVEN'T ALREADY, GET THE FREE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM Lees meer
In this session, Tim Fortescue discusses the habit of reaching for our phones at the end of the day and the impact it has on our well-being. He explores the concept of internal family systems and the importance of acknowledging and creating space for our parts. Tim invites listeners to end the day with their parts instead of their phones, emphasizing the practice of being present and compassionate.
Takeaways
Ending the day with our parts instead of our phones can lead to a more peaceful and settled state of mind.
Acknowledging and creating space for our parts at the end of the day is essential for self-energy and well-being.
Chapters
00:00 The Phone as a Distraction
02:59 Understanding Our Parts
05:10 Creating Space for Self-Energy
08:18 Acknowledging Our Parts
13:10 Ending the Day with Our Parts
15:31 Turning Toward Our Protectors
17:27 The Practice of Being Present
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How to Connect with the Part That Creates Numbness
8 juli 2026 · 18 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ EXLPOREIFS.COM Lees meer
The episode guides listeners through a meditation to connect with and hold space for different parts of themselves, exploring numbness, shut down parts, and distant parts with curiosity and compassion. It emphasizes the healing process in small increments and the importance of holding all parts gently.
Takeaways
Healing happens in small increments
Hold all parts gently
Chapters
00:00 Holding All Parts Gently
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IFS INSIGHT: What to Do When You Feel Emotionally Numb: An IFS Perspective
1 juli 2026 · 9 min
IF YOU HAVEN'T ALREADY. GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM Lees meer
The episode explores the concept of numbness in Internal Family Systems (IFS) therapy, reframing it as a protective mechanism rather than a sign of disconnection. It emphasizes the importance of understanding and softening protectors, and encourages a gentle approach to working with numbness.
Takeaways
Numbness is a protective mechanism, not a sign of disconnection.
Softening protectors and approaching numbness with curiosity and gentleness can lead to healing.
Chapters
00:00 Creating a Sacred Space
07:04 Softening Protectors
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IFS MEDITATION: From Blending to Being With
24 juni 2026 · 15 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM Lees meer
The podcast episode guides listeners through a meditation session, focusing on creating a sacred space, checking inside, being with a part, and practicing relationship. It emphasizes the importance of building connection and gentle awareness with one's inner world.
Takeaways
Creating a sacred space for self-exploration
Practicing relationship with inner parts
Chapters
00:00 Building Connection
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IFS INSIGHT: The Difference Between Blending and Being with a Part
17 juni 2026 · 18 min
The podcast episode explores the difference between blending with a part and being with a part, emphasizing the healing power of creating space and unblending. It invites listeners to embrace the imperfect healing journey and experiment with a new approach to self-awareness and compassion. Lees meer
Takeaways
Understanding the difference between blending with a part and being with a part
The healing power of creating space and unblending
Chapters
00:00 Blending vs. Being with a Part
07:29 Unblending and Creating Space
13:37 The Tenderness of Curiosity
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IFS MEDITATION: When You Feel Rushed: A Guided Meditation For Your Hurried Parts
10 juni 2026 · 18 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM Lees meer
The meditation session focuses on creating a sacred space, settling in, and noticing the present moment. It explores making space for rushed parts, extending curiosity, acknowledging the rushed part, sitting beside the rushed part, and returning to the present moment while embracing spaciousness.
Takeaways
Creating a sacred space for meditation
Acknowledging rushed parts and offering compassion
Chapters
00:00 Creating a Sacred Space
07:02 Making Space for Rushed Parts
12:48 Acknowledging the Rushed Part and Offering Compassion
18:06 Returning to the Present Moment and Embracing Spaciousness
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IFS INSIGHT: When You Feel Rushed: Slowing Down Without Falling Behind
3 juni 2026 · 16 min
IF YOU HAVEN'T ALREADY, GET THE FREE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE AT EXPLOREIFS.COM Lees meer
In this session, Tim Fortescue explores the feeling of being rushed and the impact it has on our lives. He delves into the internal family systems lens to understand rushing, the importance of relating to rushing parts with compassion, and the spiritual aspect of slowing down. He offers a small practice to help listeners connect with their rushing parts and offer compassion.
Takeaways
Understanding the feeling of being rushed through an IFS lens
Offering compassion to rushing parts
Chapters
00:00 Offering Compassion to Rushing Parts
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IFS MEDITATION: Meeting the Parts That Don't Trust You (Yet)
27 mei 2026 · 15 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM Lees meer
The meditation session begins with an introduction to IFS Meditations, followed by setting the intention for the meditation. The practice then focuses on checking in with the parts, acknowledging and trusting the parts, and being present with the parts, emphasizing self-compassion and mindfulness throughout.
Takeaways
Self-compassion
Mindfulness
Chapters
00:00 Introduction to IFS Meditations
07:38 Acknowledging and Trusting the Parts
13:28 Being Present with the Parts
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IFS INSIGHT: Why Your Parts Don't Trust You (Yet)
20 mei 2026 · 19 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ www.exploreifs.com Lees meer
The episode explores the concept of building trust with one's internal parts in the context of internal family systems. It delves into the reasons why parts may not trust you yet, the understanding of these reasons, what trust looks like inside, and practical steps to build trust with your parts. The episode emphasizes the sacred work of building trust and the importance of being present, truthful, and non-forceful in the process.
Takeaways
Building trust with your parts takes time
Recognize and appreciate the protectors within you
Chapters
00:00 Why Your Parts May Not Trust You Yet
13:40 What Trust Looks Like Inside
20:02 Embracing the Sacred Work of Building Trust
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IFS MEDITATION: The Power of a Simple Pause
13 mei 2026 · 10 min
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM Lees meer
A guided meditation session focused on internal family systems, exploring the presence of different parts within oneself and fostering compassion and acceptance towards them.
Takeaways
Internal Family Systems (IFS) meditation
Compassion and acceptance towards all parts
Chapters
00:00 Introduction and Setting the Intention
06:19 Getting to Know the Parts Better
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IFS INSIGHT: "Who's Here"
6 mei 2026 · 8 min
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In this episode, Tim Fortescue guides listeners through the practice of recognizing and engaging with different parts of themselves. He emphasizes the power of small moments and the practice of pausing to create space for self-reflection and understanding. The episode encourages a shift in perspective and integration as a way of being.
Takeaways
Engage with small moments
Practice pausing and noticing without fixing
Chapters
00:00 Creating a Sacred Space
05:37 Noticing Without Fixing
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IFS MEDITATION: A Gentle Return Inside
29 april 2026 · 12 min
Get the free IFS meditation at exploreifs.com if you haven't already Lees meer
The episode focuses on creating a sacred space, shifting from listening to being, bringing attention inside, feeling toward who's here, resting in awareness, and closing with reassurance. The key takeaways are to gently return inside and acknowledge that all parts are welcome here.
Takeaways
Gentle return inside
All parts are welcome here
Chapters
00:00 Closing and Reassurance
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ASK ME ANYTHING: Exploring the Depths of Internal Family Systems
22 april 2026 · 25 min
Get your free IFS Meditations and submit an Ask Me Anything Question at exploreifs.com. Lees meer
In this episode, Tim Fortescue responds to questions submitted by listeners, addressing topics related to internal family systems (IFS) and trauma. He discusses the connection between IFS and Dissociative Identity Disorder, the healing process for trauma and parts work, and the challenges of repairing family relationships. Each question is met with thoughtful and compassionate insights, providing a deeper understanding of IFS and its application in personal healing journeys.
Takeaways
IFS and Dissociative Identity Disorder
Healing Trauma and Parts Work
Repairing Family Relationships
Chapters
00:00 Understanding IFS and Dissociative Identity Disorder
10:15 Repairing Family Relationships
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IFS MEDITATION: Turning Toward Parts When Conflict Arises
15 april 2026 · 14 min
Get the free IFS meditations at exploreifs.com if you haven't already. Lees meer
The episode begins with the host inviting listeners to create a sacred space for exploring, accepting, and loving all parts of themselves. The meditation focuses on checking in with one's parts before reacting, imagining a pause during conflict, and turning toward a part of oneself that usually only shows up as a reaction. The episode concludes with a reminder to be gentle with oneself and others.
Takeaways
Check in with your parts before reacting
Imagining pausing to check inside during conflict
Turning toward a part of yourself that usually only shows up as a reaction
Chapters
00:00 Turning Toward Yourself
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INSIGHT: When Protectors Show Up in Conflict
8 april 2026 · 21 min
IF YOU HAVEN'T ALREADY, YOU CAN GET YOUR FREE IFS MEDITATIONS AT WWW.EXPLOREIFS.COM Lees meer
In this episode, Tim Fortescue explores the dynamics of conflict and the role of protector parts in relationships. He discusses the impact of conflict triggers and the importance of speaking for parts to create connection.
Takeaways
Conflict triggers protector parts
Speaking for parts creates connection
Chapters
00:00 Understanding Conflict and Protector Parts
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IFS MEDITATION: A Gentle Turn Inward
1 april 2026 · 11 min
Get your free IFS Meditations @ exploreifs.com Lees meer
The episode introduces IFS meditations and insights, guiding listeners through self-inquiry and meditation practices to explore and connect with their inner parts. The focus is on creating a sacred space for self-acceptance and healing through the lens of Internal Family Systems.
Takeaways
Self-inquiry
Internal Family Systems
Chapters
00:00 Introduction to IFS Meditations
07:24 Connecting with Inner Parts
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SPECIAL EPISODE: Identity, Plurality, and the Inner Life — A Conversation with Skylar Lyralen Kaye
27 maart 2026 · 1 uur 30 min
Get the free IFS meditations at exploreifs.com if you haven't already. Lees meer
About Skyler Lyralen Kay
Skyler Lyralen Kay is the author of Bachelor X, a memoir that explores identity, trauma, and the inner landscape through multiple voices. You can find faer work, writing, and more at lyralenkaye.com.
📖 Get Bachelor X on Amazon → amazon.com (search Bachelor X by Skyler Lyralen Kay)
🌐 Learn more about Skyler → lyralenkaye.com
The conversation delves into the exploration of plurality and the inner world, the significance of healing and vulnerability, and the dynamics of relationships and trust within the context of plurality. It also touches on the sacredness of the inner world and the challenges of navigating plurality in social and romantic relationships. The process of writing the memoir and its impact on the development of inner relationships is also discussed, along with the concept of unmasking and the development of inner people. The conversation delves into the inner world of plurality, the dynamics of dating and relationships, the importance of respectful questions about gender and plurality, generational differences in the LGBTQ+ community, identity, and empowerment, and the key takeaways from the book.
Takeaways
Plurality and inner world
Healing and vulnerability
Relationships and trust Inner people take on different roles and change in relationship to each other
The importance of honest effort around pronouns and respectful questions about gender and plurality
Chapters
00:00 Unmasking and Developing Inner People
44:56 The Inner World of Plurality
50:36 Dating and Relationships
56:43 Pronouns and Gender Understanding
01:07:08 Generational Differences in the LGBTQ+ Community
01:16:32 Identity and Empowerment
01:23:37 Takeaways from the Book
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IFS INSIGHT: One Drop Changes Everything
25 maart 2026 · 14 min
Get your 25 free guided IFS meditations @ exploreifs.com Lees meer
In this episode, Tim Fortescue guides listeners through the concept of 'a drop of self' and its transformative impact on our inner world. He shares personal experiences and practical insights on sustainable growth through internal family systems.
Takeaways
A drop of self: The practice of creating space between ourselves and our reactive parts can lead to profound shifts in our inner world.
Sustainable growth: Embracing slow, relational, and repetitive growth leads to lasting changes in our inner landscape.
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IFS INSIGHT: All Parts Welcome
18 maart 2026 · 19 min
Get the free IFS meditations if you haven't already at exploreifs.com Lees meer
The episode begins with an introduction and invitation to explore the concept of internal family systems. The meditation guides listeners to reflect on all parts, acknowledge reactions, understand protective parts, practice self-energy and compassion, confront harm with humanity, and concludes with a reflection on carrying these principles into daily life.
Takeaways
All parts are welcome
Confront harm fiercely without abandoning humanity
Chapters
00:00 Introduction and Invitation
06:17 Exploring Reactions and Parts
16:08 Practicing Self-Energy and Compassion
23:04 Conclusion and Reflection
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IFS INSIGHT: All Parts Are Welcome. All Behaviors Are Not
11 maart 2026 · 15 min
Gat the free guided meditations that I reference at exploreifs.com Lees meer
The episode addresses the intersection of internal family systems (IFS) with racism, harm, and human dignity. It emphasizes the importance of welcoming all parts while confronting harmful behavior, opposing harmful systems without dehumanization, and the role of self-leadership in healing. The nuanced and uncomfortable work of holding all these aspects together is highlighted.
Takeaways
Welcoming all parts while confronting harmful behavior
Opposing harmful systems without dehumanization
Chapters
00:00 Addressing Important Matters
06:16 Welcoming All Parts, Confronting Harmful Behavior
14:00 Ongoing Self-Examination and Complications
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IFS MEDITATION: The Importance of Setting Intentions & Returning
4 maart 2026 · 18 min
If you'd like some gentle support in your own parts work, you can download a collection of free IFS guided meditations at exploreifs.com. Lees meer
The episode focuses on the practice of setting intention and returning to parts within the context of internal family systems. It guides listeners through a meditation that encourages self-awareness, acceptance, and the cultivation of a trusting relationship with all parts of the inner system.
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IFS INSIGHT: Leading with Intention, Returning with Presence
25 februari 2026 · 18 min
Access your free IFS guided meditations at exploreifs.com Lees meer
In this session, Tim Fortescue explores the importance of setting intentions and the practice of returning in the context of internal family systems (IFS) work. He emphasizes the impact of intention on the inner climate and the significance of consistent presence in building relationships with our parts.
Takeaways
Setting intentions shapes the inner climate and influences the relationship with our parts.
Consistent presence and returning create real internal shifts and build durable relationships with our parts.
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IFS MEDITATION: From Overwhelmed to Empowered: Turning Toward Your Protectors
18 februari 2026 · 11 min
For more IFS guided meditations, visit www.exploreifs.com Lees meer
In this episode, Tim Fortescue explores the transformative power of embracing your internal protector parts with gentle curiosity. Discover practical steps to create a safe space within, identify the protectors that keep you stuck, and learn effective communication strategies to foster genuine inner healing. Whether you're new to internal family systems or a seasoned explorer, this episode offers clear guidance to deepen your self-awareness and resilience, helping you transform your inner landscape and unlock profound peace.
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IFS INSIGHT: Turning Toward My Protectors
11 februari 2026 · 12 min
What if the patterns you feel ashamed of aren't failures—but protectors doing their best to keep you safe? Lees meer
In this episode of IFS Meditations & Insights, Tim Fortescue invites you into a gentle, compassionate exploration of protector parts through the lens of Internal Family Systems (IFS). Rather than trying to fix, silence, or override these parts, we slow down to understand them. You'll learn the difference between managers and firefighters, why they take on extreme roles, and how curiosity—rather than judgment—can soften even the most entrenched patterns.
Through teaching, reflection, and a personal story, this episode offers a reframe for habits like overworking, people-pleasing, numbing, anger, or constant vigilance. You're invited to ask a different question: What is this part afraid would happen if it stopped? And to discover how Self-led curiosity can create real, lasting change.
If you've ever wondered, "What's wrong with me?"—this episode is for you.
Follow, rate, and share if this resonates. And you can access free IFS guided meditations at exploreifs.com.
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IFS MEDITATION: Parts Long Held in Hiding
4 februari 2026 · 15 min
Free Resources Lees meer
25 IFS Meditations at exploreifs.com & join a Facebook Community for connecting with others on this journey
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In this gentle, compassionate meditation, Tim guides listeners through the process of safely connecting with exiles—the young, tender parts of ourselves that carry hurt and have been pushed down or hidden away.
What You'll Experience
This meditation offers a carefully paced journey to:
Create a safe, supported space in your body
Notice and acknowledge protective parts first
Gently approach younger, wounded parts (exiles) at a pace that feels safe
Practice presence without fixing or overwhelming
Build trust with the parts of you that have felt alone
Key Themes
Safety First: Tim emphasizes working with protectors before approaching exiles, honoring any resistance or caution that arises.
No Pressure: There's no requirement to go deep, see clear images, or resolve anything. Simply being present is enough.
Gentle Curiosity: The practice invites you to notice—age, posture, feelings, messages—without judgment or the need to fix.
Sustainable Pacing: You can step back anytime, wrap a part in care, and promise to return. This isn't about pushing through.
Tim's Signature Reminders
"You're not alone. You're beloved."
"A drop of Self is enough."
"Nothing has to be resolved today."
Perfect for anyone new to IFS or those deepening their relationship with their internal system. No previous experience necessary.
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SPECIAL EPISODE: Staying Human When the World Feels Impossible
28 januari 2026 · 20 min
When the world feels overwhelming, the instinct is often to reach for certainty—clear answers, clean sides, simple villains. This episode offers a different path. I'm recording while events are still unfolding, exploring how Internal Family Systems helps us stay grounded, compassionate, and awake when lives are lost and narratives harden. Before we form opinions, our bodies react. Before arguments appear, parts show up. IFS invites us to notice what's happening inside—the tightness, the heat, the protective parts—before we take a side. It asks: "What is each part trying to protect me from?" This reflection includes a simple 5-step IFS practice for navigating overwhelming news cycles while staying connected to your humanity. I don't fit neatly anywhere anymore. I belong in the lived, messy middle—where people are more complicated than ideologies and where justice and compassion must walk together. I'm practicing this alongside you. Lees meer
Find out more at exploreifs.com
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IFS INSIGHT: Exiles - the Parts We Push Down
21 januari 2026 · 19 min
For 25 Free IFS Meditations and to join the free Facebook Community, visit exploreifs.com Lees meer
Summary
In this episode of IFS Meditations and Insights, Tim Fortescue delves into the concept of 'exiles' within the Internal Family Systems (IFS) framework. Exiles are the parts of ourselves that carry deep emotional pain and vulnerability, often pushed away by our protective mechanisms to help us cope with overwhelming experiences. Tim emphasizes the importance of recognizing these exiled parts, which can manifest as feelings of shame, grief, or rejection, and how they influence our current behaviors and reactions. He shares personal anecdotes to illustrate how these exiles can be approached with compassion rather than criticism, allowing for healing and integration into our broader self-system.
Tim also discusses the role of 'protectors,' the parts of us that work tirelessly to shield our exiles from pain. These protectors may manifest as perfectionism, over-functioning, or numbing behaviors. He highlights that while these protectors are often seen as problematic, they are actually devoted guardians trying to keep us safe. The episode encourages listeners to gently engage with their exiles, fostering a sense of safety and connection, which can lead to a more harmonious internal experience. Tim concludes with practical steps for listeners to begin this journey of self-discovery and healing.
Keywords
Internal Family Systems, exiles, protectors, emotional healing, self-compassion, mental health, Tim Fortescue, IFS Meditations, personal growth, inner child
Takeaways
Exiles carry our deepest pain and vulnerability.
Protectors are devoted guardians, not just problematic parts.
Approaching exiles gently is a radical act of compassion.
Exiles need to be met on their own terms, not forced into the light.
Building trust with protectors allows for healing of exiled parts.
Sound bites
"Exiles don't need to be dragged into the light."
"Approaching exiles gently is itself,…
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IFS MEDITATION: Meeting the Thinking Part
14 januari 2026 · 12 min
Join Tim Fortescue in this guided meditation as we explore the Internal Family Systems (IFS) approach to understanding and embracing our thinking parts. Discover how your thinking style can be a protector, helping you navigate life's challenges with greater compassion and self-awareness. Lees meer
In this gentle meditation session, you'll:
Explore your relationship with your thinking part
Embrace self-energy through compassionate self-exploration
Learn to recognize how your thinking serves and protects you
Whether you're new to IFS or deepening your practice, this meditation offers a warm invitation to meet yourself with curiosity and care.
For more meditations and resources, visit exploreifs.com.
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IFS INSIGHT- There is Room for Your Way Here: IFS for Different Ways of Thinking
7 januari 2026 · 10 min
Join Tim Fortescue in this episode of "IFS Meditations and Insights" as he guides you through the transformative journey of Internal Family Systems. Discover how different thinking styles, whether divergent or convergent, can be embraced to foster healing and self-discovery. Explore the beauty of befriending your inner parts and learn how curiosity and compassion can lead you to a more authentic self. Tune in for insights that encourage you to meet yourself where you are, and remember, you're not alone on this path. For more resources, visit exploreifs.com. Lees meer
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SPECIAL EPISODE: Gratitude and Community: How You're Making Healing Possible
31 december 2025 · 7 min
Join Tim Fortescue in this heartfelt episode of "IFS Meditations and Insights" as he reflects on the power of community and gratitude. Discover how your support enables transformative healing journeys—from sliding-scale coaching to free meditations and teachings. Listen to inspiring stories of resilience and connection, and learn how you can be part of this ongoing journey of growth and healing. Lees meer
Support this work at exploreifs.com/give or join the Faithfully Growing Community at exploreifs.com.
You're not alone. You're beloved. And you're enough.
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IFS MEDITATION: A Year-End Parts Check-In
31 december 2025 · 14 min
In this episode of "IFS Meditations and Insights," Tim Fortescue guides you through a gentle meditation, inviting you to explore the parts of yourself that have carried you through the year. Embrace the power of presence and self-leadership as you reflect on your journey. For more insights and to join the Faithfully Growing Community, visit exploreifs.com. Lees meer
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IFS INSIGHT: Year End Reflections from Within
24 december 2025 · 14 min
Join Tim Fortescue in a reflective journey as he explores the quieter, unspectacular moments of healing and self-leadership. This episode invites you to slow down, listen, and notice the parts of yourself that have carried you through the year. With gentle insights and a focus on presence over performance, Tim encourages a deeper connection with your inner world. Perfect for those seeking a moment of calm and introspection. Tune in and discover the power of simply being. Lees meer
For more and to find out more about the Faithfully Growing Community, visit exploreifs.com.
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IFS MEDITATION: Meeting the Quiet Center Within
17 december 2025 · 22 min
Summary Lees meer
In this episode of IFS Meditations and Insights, Tim Fortescue guides listeners through understanding and managing feelings of overwhelm and flooding. He shares personal experiences and practical steps to cultivate self-energy and emotional awareness, emphasizing the importance of acknowledging and accepting all parts of oneself. The session concludes with a reminder of the listener's inherent worth and the value of self-compassion.
Takeaways
Take a moment to settle in to whatever posture feels right for you.
This episode may be helpful for you.
Let that place be your anchor, a small doorway into your inner world.
Notice what it feels like to simply witness your inner world without trying to fix or change it.
You are held, you're beloved.
Just naming them even roughly starts to create a little bit more separation.
You can return here anytime in a moment of stillness and a single breath.
Self is that core of you, calm, curious, compassionate and connected.
Even a small percentage of Self-energy brings relief.
You're not alone. You're beloved.
Sound bites
"Let that place be your anchor."
"You are held, you're beloved."
"You're not alone. You're beloved."
Chapters
00:00 Finding Stillness and Presence
08:36 Connecting with Inner Parts
17:00 Embracing Compassion and Healing
19:30 Returning to the Present Moment