IFS Meditations for Self-Discovery
Explore a selection of Internal Family Systems (IFS) meditations guided by Dr Richard Schwartz, the developer of the IFS model. These practices are intended to support curiosity, self-reflection, and connection with your internal experience.
This collection includes meditations and exercises based on key principles of the IFS approach. Many people use these resources to help them notice different “parts” of their inner world and to cultivate a more grounded, mindful state—what IFS refers to as Self-energy.
There’s no single “right way” to use these meditations. You may choose to work through them in sequence, revisit the ones that resonate with you, or simply explore them at your own pace.
Some meditations invite you to get to know a particular part of yourself.
Others encourage parts to step back or “unblend,” creating space for a different internal perspective.
A few focus on gently increasing awareness of your internal world so it feels more available for reflection and therapeutic work.
All of these practices aim to support what IFS describes as Self-leadership—an inner stance of curiosity, calm, and compassion toward your experience.
If you come across a part that feels distressed, stuck, or in need of more attention, you might choose to continue exploring it in your own practice or with the support of an IFS-informed therapist.
👉 Learn more about IFS Therapy here.
Click on the below images, which will take you to Insight Timer site for full meditation. Arrow will Only Play a preview.
💬 When Support from a Therapist Might Be Helpful
Many people explore these meditations as part of their own reflective practice. At times, this inner work may bring forward strong emotions or aspects of your experience that feel unfamiliar or difficult to navigate alone. If you notice internal tension, a sense of overwhelm, or uncertainty about how to proceed with what arises, it may be useful to explore these experiences with a trained therapist.
Working with an IFS-informed clinician can offer a supportive space to reflect on what is coming up for you and to move at a pace that feels steady and manageable. This option is available if you feel that additional guidance would be beneficial as part of your therapeutic journey.
These meditations are offered as general resources and may complement your personal reflection. They are not a form of therapy on their own. If anything you encounter feels overwhelming or difficult to explore by yourself, consider reaching out to a mental health practitioner for additional support.