IFS Meditation

Integrated, Single Long 15–20

Here is a single, continuous script (you can read slowly, with pauses) to last around 15–20 minutes.

[Opening – 2–3 minutes]

Find a comfortable position, either sitting or lying down.
Let your body be supported by the chair, the couch, or the bed beneath you.

If it feels okay, let your eyes close,
or simply soften your gaze.

Begin by noticing your breath.
No need to change it.
Just feel the in-breath…
and the out-breath…

Notice the contact points:
your feet, your legs, your back, your hands.
Let your awareness gently rest in the sense of being held.

If you like, you can say quietly inside:

“I’m here.
I’m with myself now.”

Give yourself a moment to arrive.

[Introducing the two parts – 2–3 minutes]

In this meditation, we’re going to meet two parts of you
that have worked very hard, for a very long time.

One is the part we call Frozen Ross –
the part that protects you by going still,
by becoming very quiet,
by holding heaviness or shutting down
when life feels like too much.

The other is Anxiety Self-Talk Ross –
the part that protects you by worrying,
by scanning ahead,
by rehearsing what might happen,
by trying to prepare you for every possible outcome.

Both parts are intelligent.
Both parts are loyal.
And both parts are tired.

Today, you will simply be with them,
as a calm, caring Self.

[Contacting the body – 2–3 minutes]

Begin by bringing your attention to your chest.
Notice how it feels from the inside.

Is there tightness, pressure, openness, heaviness?
Whatever is there is okay.

Let your awareness move down into your belly.
Notice any fluttering, churning, emptiness, or stillness.

Then bring awareness to your throat.
Is it loose, tight, constricted, or quiet?

As you notice these areas,
see if you can sense where Frozen Ross might live in your body –
perhaps in the heaviness, the stillness, or the numbness.

And where Anxiety Ross might live –
perhaps in the tightness, the fluttering, or the racing thoughts.

You don’t need to get this perfect.
You’re just exploring.

[Greeting the parts – 2–3 minutes]

Now, in a gentle inner voice, say:

“Frozen Ross, I know you are here.
Anxiety Ross, I know you are here.”

Pause, and notice what happens,
even if it is very subtle.

Perhaps you feel more heaviness,
or more activation.
Perhaps you feel nothing at all.
All of that is welcome.

Imagine that you are turning toward these two parts
with soft, kind eyes.

Say to them:

“You are both welcome.
I am not here to get rid of you.
I am here to understand you.”

[Appreciation – 3–4 minutes]

Now, bring Frozen Ross more clearly into focus.
You might picture him as a younger you,
or as a shape or color,
or simply as the heaviness and stillness in your body.

Let him know:

“You kept me safe
by helping me stay still
when things were too much.
Thank you.”

Take a few breaths
and let that appreciation sink in.

Notice if there is any tiny shift in the body –
a softening, a loosening,
or simply the sense of being witnessed.

Now, without losing connection with Frozen Ross,
turn gently toward Anxiety Self-Talk Ross.

Feel where he lives –
perhaps in your chest, your throat, your mind.

To him, say:

“You kept me safe
by watching for danger
and preparing me.
Thank you.”

Again, allow a few breaths for this to be received.

Both of these parts have been doing their best
with the tools they had.
Both deserve to be thanked.

If you like, you can say:

“I see how hard both of you have worked for me.”

[You as Self between them – 3–4 minutes]

Now, imagine a simple scene inside you.
It could be a room, a garden, or just a neutral space.

See Frozen Ross sitting on one side –
perhaps quiet, small, or withdrawn.

See Anxiety Ross on the other side –
perhaps alert, fidgety, or on the lookout.

And you, as your calm Self,
are sitting or standing between them.

Feel yourself as the steady one here –
the one who can listen and hold both.

Say inwardly:

“I’m here with you, Frozen Ross.
I’m here with you, Anxiety Ross.
You no longer have to protect me alone.”

Pause, and let them feel your presence.

You might imagine a hand resting lightly
on a shoulder, or near each of them,
letting them know they are not alone.

[Letting them speak – 3–4 minutes]

Now, gently, turn your attention toward Frozen Ross.

Ask him, in your own words:

“What are you afraid would happen
if you didn’t freeze?”

Then listen.

You might not get clear words.
You might receive a feeling,
an image, or a sense of “too much.”

Whatever comes,
respond with:

“Thank you for telling me.
That makes sense.
I’m here with you.”

Now turn your attention toward Anxiety Ross.

Ask him:

“What are you afraid would happen
if you didn’t worry?”

Again, listen with patience.
You might hear fears of danger,
of getting it wrong,
of being unprepared,
or you may just feel a strong push to think and plan.

Whatever arises,
say to him:

“Thank you for telling me.
I understand that you’re trying to protect me.
I’m here with you too.”

Notice that as you listen,
your Self is becoming more present –
steady, kind, clear.

[Offering what they need – 3–4 minutes]

Now, offer something nourishing to each part.

To Frozen Ross, you might say:

“I won’t force you to move.
You can soften at your own pace.
I’m here.
You don’t have to do this alone.”

If it feels right,
imagine offering him warmth –
a blanket, a gentle light,
or simply your company.

To Anxiety Ross, you might say:

“You don’t have to stay on high alert every moment.
We can share this job now.
I will keep coming back to listen.
You are not alone with all of this.”

You might imagine giving him a notebook,
a plan with gentle limits,
or simply a hand on his shoulder,
letting him know he can rest a little.

Both parts are allowed to relax
as much or as little as they want.
Your presence is enough.

[Closing intention – 2–3 minutes]

As you continue to sit between them,
aware of your breath,
feel the three of you together:

Frozen Ross –
no longer completely alone in his stillness.

Anxiety Ross –
no longer alone in his watching.

You –
the calm, compassionate Self
who can hold both.

Now, quietly offer these two intentions:

“May Frozen Ross be well and understood.
May Anxious Ross feel safe, heard, and supported.”

Say them once more, slowly,
letting them echo through your body.

When you are ready to end,
remind both parts:

“I will check in with you again.
You are important to me.”

Take a few deeper breaths.
Feel the support underneath you.
Gently wiggle your fingers and toes.

And when you’re ready,
open your eyes,
bringing this sense of connection with you
into the rest of your day.

“It all belongs to LOVE”