Internal Family Systems (IFS) Meditations and Insights: Faithfully Growing with Tim Fortescue
This podcast provides a platform for us all to learn, grow and access our authentic selves together. Your host is Tim Fortescue a life coach trained in Internal Family Systems. Tim comes alongside as an ally as you heal, grow & experience faith & spirituality in a nonjudgmental, inclusive container while also clarifying their vision and values while increasing self-awareness & self-compassion. Find out more about Tim and his coaching practice at www.faithfullygrowing.com
INSIGHT: Chosen Family and the Parts That Receive
Being welcomed is one thing. Letting the welcome in is another.
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...
MEMOIR: Arrival in California (Chapter 5)
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."
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...
MEDITATION: Finding Where You Belong in Your Body
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.
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:
...INSIGHT: Belonging vs. Fitting In
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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...
The Woman Who Kept Breathing: Sacred Means Holding the Whole Person (Special Insight + Meditation)
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.
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.<...
MEMOIR: Marin Headlands (Chapter 4)
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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 inThe journey of self-discoveryChapters
00:00 Introduction to Unburdened02:28 The Marin Headlands Experience05:48 Struggles...IFS MEDITATION: Honoring the Body's Tightness
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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 tensionAcknowledge without forcing releaseChapters
00:00 Introduction to the Meditation01:14 Finding the Line of Tension03:54 Settling into the Body08:13...INSIGHT: When a Part Holds the Line
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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 protectionThe importance of acknowledging and appreciating the 'line holder' within oneselfChapters
00:00 The Decision to Hold the Line01:39 The Role of...MEMOIR: Getting My Priorities Straight (Chapter 3)
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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 trustThe journey of self-discovery and self-trustChapters
00:00 A parent's expectations and quiet firmness
01:06...
MEDITATION: Finding the Part of You That Already Feels Free
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.
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...
INSIGHT: Self-Regulation Before You Have the Words
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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 quietTrusting the body's instinctsChapters
00:00 Finding Space and Quiet03:04 Instinctive Regulation06:39 Trusting Body's Instincts09:37 Supporting the WorkMEMOIR: The Mountains in the Distance (Chapter 2)
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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 reliefThe complexity of seeking understanding and belongingChapters
00:00 Welcome and resources
00:56 Introducing Chapter 2
02:15...
MEDITATION: The Inner Living Room
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.
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...
INSIGHT: How Protectors Form in Childhood
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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...UNBURDENED: The Living Room
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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 childhoodThe presence of the 'self' amidst burdens and protectorsThe formative experiences of childhood in shaping the...What Is Parts Companion?
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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...
A Bedtime Check-In With Your Parts: An IFS Meditation for Restful Sleep
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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 Stage01:39 Preparing for the Meditation03:11 Ending...IFS INSIGHT: Put The Phone Down
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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...How to Connect with the Part That Creates Numbness
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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 incrementsHold all parts gentlyChapters
00:00 Holding All Parts GentlyIFS INSIGHT: What to Do When You Feel Emotionally Numb: An IFS Perspective
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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...IFS MEDITATION: From Blending to Being With
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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-explorationPracticing relationship with inner partsChapters
00:00 Building ConnectionIFS INSIGHT: The Difference Between Blending and Being with a Part
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.
Takeaways
Understanding the difference between blending with a part and being with a partThe healing power of creating space and unblendingChapters
00:00 Blending vs. Being with a Part07:29 Unblending and Creating Space13:37 The Tenderness of CuriosityIFS MEDITATION: When You Feel Rushed: A Guided Meditation For Your Hurried Parts
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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 meditationAcknowledging rushed parts and offering compassionChapters
00:00 Creating a Sacred Space07:02 Making Space for Rushed Parts12:48 Acknowledging the Rushed Part and...IFS MEDITATIONS:When you feel rushed: a guided meditation for your hurried parts
IF YOU HAVEN'T ALREADY. GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE AT EXPLOREIFS.COM
The episode focuses on mindfulness meditation and self-compassion. It guides listeners through a mindfulness meditation to check in with rushed parts, explore their feelings, and offer compassionate presence. The key takeaways are mindfulness meditation and the practice of self-compassion.
Takeaways
Mindfulness MeditationSelf-CompassionChapters
00:00 Compassionate PresenceIFS INSIGHT: When You Feel Rushed: Slowing Down Without Falling Behind
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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...IFS MEDITATION: Meeting the Parts That Don't Trust You (Yet)
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM
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-compassionMindfulnessChapters
00:00 Introduction to IFS Meditations07:38 Acknowledging and Trusting the Parts13:28 Being Present with the PartsIFS INSIGHT: Why Your Parts Don't Trust You (Yet)
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ www.exploreifs.com
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...INSIGHT: Why Your Parts Don't Trust You (Yet)
IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM
The episode explores the challenges of building trust with one's internal parts in the context of Internal Family Systems (IFS) therapy. It delves into the reasons for the lack of trust and provides insights on understanding and building trust with one's parts.
Takeaways
Building trust with internal parts takes time and patience.Recognizing and acknowledging the reasons for lack of trust is crucial for building a healthy relationship with one's internal system.<...IFS MEDITATION: The Power of a Simple Pause
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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) meditationCompassion and acceptance towards all partsChapters
00:00 Introduction and Setting the Intention06:19 Getting to Know the Parts BetterIFS INSIGHT: "Who's Here"
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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 momentsPractice pausing and noticing without fixingChapters
00:00 Creating a Sacred Space05:37 Noticing Without FixingIFS MEDITATION: A Gentle Return Inside
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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 insideAll parts are welcome hereChapters
00:00 Closing and ReassuranceASK ME ANYTHING: Exploring the Depths of Internal Family Systems
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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 DisorderHealing Trauma...IFS MEDITATION: Turning Toward Parts When Conflict Arises
Get the free IFS meditations at exploreifs.com if you haven't already.
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 reactingImagining pausing to check inside...INSIGHT: When Protectors Show Up in Conflict
IF YOU HAVEN'T ALREADY, YOU CAN GET YOUR FREE IFS MEDITATIONS AT WWW.EXPLOREIFS.COM
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 partsSpeaking for parts creates connectionChapters
00:00 Understanding Conflict and Protector PartsIFS MEDITATION: A Gentle Turn Inward
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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-inquiryInternal Family SystemsChapters
00:00 Introduction to IFS Meditations07:24 Connecting with Inner PartsSPECIAL EPISODE: Identity, Plurality, and the Inner Life — A Conversation with Skylar Lyralen Kaye
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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 signif...
IFS INSIGHT: One Drop Changes Everything
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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.IFS INSIGHT: All Parts Welcome
Get the free IFS meditations if you haven't already at exploreifs.com
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 welcomeConfront harm fiercely without abandoning humanityChapters
00:00 Introduction and Invitation06:17 Exploring Reactions and Parts16:08 Practicing Self-Energy and Compassion23:04 Conclusion and...IFS INSIGHT: All Parts Are Welcome. All Behaviors Are Not
Gat the free guided meditations that I reference at exploreifs.com
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 behaviorOpposing harmful systems without dehumanizationChapters
00:00 Addressing Important Matters06:16 Welcoming All Parts, Confronting Harmful Behavior14:00...IFS MEDITATION: The Importance of Setting Intentions & Returning
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.
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.
