Guided Meditation: Connecting your Buddhanature with your IFS parts

You can download a PDF of the meditation here.

Opening Grounding 

Find a comfortable position and close your eyes or soften your gaze. Take a deep breath in, and as you exhale, release any tension in your body. Feel the earth beneath you, grounding and supporting you.

With each inhale, invite a sense of openness. With each exhale, let go of any tension or effort.

Generating the Space of Your True Nature 

Bring your awareness to the center of your being—a radiant, luminous presence. This is your true nature: pure, wise, and compassionate.

Imagine a warm, golden light at your heart center. With each breath, this light expands, filling your entire body and the space around you. This radiant presence holds qualities of Compassion, Creativity, Curiosity, Confidence, Courage, Calm, Connectedness, and Clarity.

Rest in the awareness that this essence is always present, whole, and unchanging.

Welcoming and Transforming Your Parts

Within this radiant space, invite any parts of yourself that seek attention today. These may arise as thoughts, emotions, or physical sensations. Whatever appears, welcome it with kindness and curiosity.

If a part emerges, allow it to be held in the warmth of your true nature. Gently asking, "What do you need me to know today?" Listen without judgment. 

Acknowledge these parts as expressions of your being, seeking care and understanding. Let them soften in the light of your being, knowing they are already accepted and whole.

Empowering and Integrating Your Parts 

As you hold these parts of your awareness, let them absorb the light of your true nature. Any burdens, pain, or confusion are gently released and transformed.

Let the qualities of Compassion, Courage, and Calm infuse these parts, reminding them they are safe and supported. As each part is touched by the light, let them become integrated into the wholeness of your being.

Resting in Wholeness 

Return your awareness to the radiant light at your heart center. This light is unchanging and ever-present, a reflection of your deepest essence.

Let this light extend beyond yourself, offering warmth and healing to all beings. Rest in the completeness and freedom of your true nature.

Closing 

When you are ready, gently bring your awareness back to your physical body. Wiggle your fingers and toes. Take a deep, nourishing breath.

As you open your eyes, carry this awareness with you. Your nature is always present, holding all parts of you in love and wisdom.