Centring Down with Compassion

What helps us feel grounded, connected and more fully ourselves? In this gentle, guided meditation, we explore the three Gs: Grounded, Greeted and Gathered — a simple way of arriving in the present moment and making space for ourselves and all our different parts. Through gentle body awareness, we explore our vertical connection with the earth and sky, finding our own sense of balance and alignmen...

The Art of Remembering: Body Awareness, Self-Energy and IFS What if coming home to yourself is less about learning something new, and more about remembering what has always been here? In this gentle, guided meditation, we explore the art of remembering through the body, using a slow, mindful body scan to reconnect with the present moment and the sensations that are here for us, whenever we are rea...

Why is it sometimes so hard to exercise, even when we know we’ll feel better afterwards? Perhaps one part of you is enthusiastically shouting, “Come on! You’ll feel better once you get moving!” while another part is digging its heels in, determined to keep you exactly where you are. In this episode, I explore our complicated relationship with exercise through the lens of Internal Family Systems (I...

The Art of Remembering: Finding Rest and Connection Through the Breath What if the practice of feeling more connected, grounded and at ease is simply a matter of remembering? In this gentle, guided meditation, I explore the art of remembering to return to ourselves through the natural rhythm of the breath. Drawing on the image of Desmond Tutu’s light bulbs — that we simply need to remember to stay...

Liquid Love: An IFS Meditation for Inner Calm and Safety What if the part of you that is always striving, controlling, worrying or searching for answers could finally rest in the presence of love? In this second part of my meditation, I return to a beautiful quote by Mirabai Starr: “Once you’ve met the God of Love, you fire all the other gods.” Through the lens of Internal Family Systems (IFS), we...

Liquid Love: An IFS Meditation for Inner Calm and Safety What if the part of you that is always striving, controlling, worrying or searching for answers could finally rest in the presence of love? In this second part on our parts meeting the "God of Love", I return to a beautiful quote by Mirabai Starr: “Once you’ve met the God of Love, you fire all the other gods.” Through the lens of Internal Fa...

Meeting the God of Love | An IFS Meditation What if the parts of us that work so hard to keep us safe could discover that they no longer have to do it all alone? Inspired by a quote from Christian mystic Mirabai Starr — “Once you know the God of Love, you fire all the other gods” — this gentle IFS meditation explores what can happen when our parts begin to experience the warmth, compassion and rel...

Forgiveness from a Place of Safety | An IFS Body Meditation What if forgiveness isn’t something we should do, but something that is more about safety? Inspired by Deb Dana’s beautiful words, “Forgiveness is remembering from a place of ventral safety,” this gentle IFS-informed meditation invites you to explore forgiveness without pressure, judgement or expectation. Rather than telling ourselves we...

Inspired by the beautiful poem When I Thought I Wanted Things to Be Different by Rosemerry Wahtola Trommer, this gentle IFS-inspired meditation explores our very human tendency to seek comfort and turn away from pain. With warmth and gratitude for Rosemerry’s words, we explore the wisdom of nature: the tree releasing its dead leaves in a gale, the grape bubbling and foaming before becoming wine, a...

When Discomfort Is Part of the Learning: An IFS Meditation for Meeting What’s Uncomfortable What if discomfort isn’t necessarily something we need to get rid of? In this IFS-informed meditation, we explore the tender territory of being with what feels uncomfortable — something that can be particularly challenging when we’re beginning therapy, learning something new, or simply meeting a part of our...

The Hidden Yes: Balance, Embodiment & Making Space for All Your Parts | An IFS-Informed Meditation What happens when we listen beneath the “no” to discover the “yes” that may be waiting underneath? In this gentle, embodied IFS-informed meditation, we begin with the balance of the equinox — that beautiful moment of transition when day and night are held in balance, and we too are invited to notice...

Things to Do Today: Breathe In, Breathe Out, Ah… | An IFS-Informed Meditation What if, for just a few minutes, there was nothing you needed to do? This gentle IFS-informed meditation begins with a simple Zen poem: “Things to do today: Breathe in. Breathe out. Breathe in. Ah…” For those of us with busy inner managers, endless to-do lists and parts that are constantly keeping life moving, the invita...

Grounded, Greeted, Gathered: An IFS-Informed Meditation for Feeling Held What happens when we allow ourselves to be grounded, greeted and gathered? In this gentle IFS-informed meditation, we explore three simple invitations for coming home to ourselves: 🌿 Grounded — allowing the earth to support us, feeling the weight of the body and sensing our connection with something beneath us. 💛 Greeted —...

Grounded, Greeted, Gathered: An IFS-Informed Meditation for Feeling Held What happens when we allow ourselves to be grounded, greeted and gathered? In this gentle IFS-informed meditation, we explore three simple invitations for coming home to ourselves: 🌿 Grounded — allowing the earth to support us, feeling the weight of the body and sensing our connection with something beneath us. 💛 Greeted —...

IFS Meditation: Connecting with Your Parts Through Self-Energy | A Gentle Parts Check-In Take a gentle pause and reconnect with your inner world through this guided Internal Family Systems (IFS) meditation. This is a spacious, compassionate parts check-in, inviting you to notice what is happening inside without needing to change, fix or judge anything. You’ll be guided to: connect with a sense of...

A Gentle IFS Parts Check-In: Welcoming the Parts of You In this gentle IFS meditation, we slow down and turn our attention inward, creating a safe and spacious place to notice what is present within us. Using the body as a starting point, we gently ask, “Who is here?” and allow our awareness to move slowly through the body, welcoming whatever parts may be there — without judgement, pressure or the...

Being Held: An IFS Meditation for Letting Go | Inspired by Rosemary Wahtola Trommer’s Hush In this gentle IFS-inspired meditation, I reflect on the beautiful poem Shavasana by Rosemary Wahtola Trommer, from her collection Hush. The poem speaks of the changing seasons, the grass rehearsing how to die, and the quiet invitation to surrender ourselves to the earth — to be held “without striving.” It o...

What if the part of you that doesn’t want to meditate doesn’t need to be overcome? Perhaps you’ve tried meditation and found yourself restless, distracted, bored, resistant — or suddenly thinking about everything else you could be doing. In Internal Family Systems (IFS), we can get curious about these parts rather than trying to silence them. This gentle guided meditation invites you to welcome th...

What if the part of you that doesn’t want to meditate doesn’t need to be overcome? Perhaps you’ve tried meditation and found yourself restless, distracted, bored, resistant — or suddenly thinking about everything else you could be doing. In Internal Family Systems (IFS), we can get curious about these parts rather than trying to silence them. This gentle guided meditation invites you to welcome th...

Relational Noticing — a guided meditation for connection, curiosity and presence What happens when you pause and become curious about what is happening between you and another person — and what is happening inside you at the same time? This gentle guided meditation invites you into the practice of relational noticing: slowing down, becoming aware of your inner experience, and noticing the subtle s...

This gentle exploration invites us to take up space in our body, to explore the qualities of Self energy and how these resonate in our body. Where do we find the more Yin qualities of Confidence, Courage, Clarity and Curiosity. Where do we find the more Yin qualities of Compassion, Creativity, Creativity and Calm. If you are interested in exploring your inner world with Carolyn get in touch: info@...

This gentle meditation helps us to soften and relax out bodies and connect to our parts.

This gentle short meditation helps our parts sense your Self energy. I apologise for the giggles!

This meditation invites us to pay attention to the field of Self energy that can support us when we engage with other meditators, or a choir, or a client in your therapy room. I hope you enjoy it!

Appreciating our hard working pats 26:6:26 by Carolyn Baynes