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All my parts are welcome

For a calm morning or night: settle, bring your parts to mind, and tell them they are all welcome. A few minutes.

7 steps, drawn from 2 books on IFS.

Checked: each step was read against the book passages it rests on, and stays inside them.

Read every step first
  1. Settle in. Find a comfortable way to sit, eyes closed or open. Take two or three deeper breaths with the ring. If deep breaths do not suit you today, skip them and notice your seat instead.
  2. A little calm. See if you can find where your Self sits in your body. Bring its qualities to mind, and see if you can feel some Self-energy: the you that can meet your parts with compassion.
  3. Bring them to mind. Now bring to mind the parts you have been reflecting on: feelings, worries, inner voices, the ones that work hard and the ones that keep quiet. No need to list them. Let them gather loosely.
  4. Tell them. If it helps, rest a hand on your heart. Then say, inside or out loud: all my parts are welcome. Say it slowly, a few times, only if it is true for you right now.
  5. How did they take it? Notice how your parts take it. Some may soften or come closer. Some may doubt it or pull back, and that is an answer too. Jot down what you noticed.
  6. How loud is it now? The same scale you used at the start. Whatever it says, you looked at your parts instead of only through them.
  7. Open to the day. When you are ready, open your eyes if they were closed, and notice the room. You can come back to these words at the start or the end of any day.