Advertise on podcast: Internal Family Systems (IFS) Meditations and Insights: Faithfully Growing with Tim Fortescue

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: Settling in: held up without having to earn itStanding at the doorway of a room where you adjustFinding where the adjusting lives in your bodyHow long have you been doing this for me?What are you afraid would happen if you stopped?Gratitude, and "you don't have to earn that"Where belonging lives from the insideCompanion episode: 269, Belonging vs. Fitting In: exploreifs.com/269 From the archive: Exiles: The Tender Parts We Hide: exploreifs.com/229 Support the work: This podcast is listener-supported: faithfullygrowing.com/donate   I'm an IFS practitioner and coach, not a licensed therapist. This isn't therapy, it's an invitation to notice.

IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND THE 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM 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 it hidden, and why belonging starts inside, when our parts come to feel they belong to Self.   In this session: "That's just Tim, but we love him"The professor in the hallwayFitting in vs. belongingThe belonging wound: "something about me doesn't fit"The scanner, the translator, the performer, the chameleonWhy none of these parts are the problemRecognition from Self, not reassurance from a partAn invitation to notice  Companion episode: 267, Marin Headlands (Chapter 4 of Unburdened): exploreifs.com/267 From the archive: Exiles: The Tender Parts We Hide: exploreifs.com/229 Support the work: This podcast is listener-supported: faithfullygrowing.com/donate I'm an IFS practitioner and coach, not a licensed therapist. This isn't therapy, it's an invitation to notice. Takeaways Belonging vs. Fitting InUnderstanding Internal PartsChapters 00:00 Introduction to Belonging03:11 The Difference Between Fitting In and Belonging10:00 Understanding Internal Parts and Protectors12:38 The Journey to Self-Acceptance

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. Then we turn inward. The state isn't the only one that shrinks people down to their worst moment. Our parts do it too, to others and to ourselves. The guided meditation invites you to notice a part that has reduced someone to one moment, get curious about what it's protecting, and quietly ask, who else is here? You don't have to agree with me to be welcome here. Wherever you've landed, I hope you'll bring curiosity and care. Content note: this session discusses an execution and the death of children (postpartum psychosis). The meditation begins after the teaching if you'd like to skip ahead. In this session: • A reader who disagrees, and why I respected it • Granny Betty and the vigil room • Christa Pike, and remembering Colleen Slemmer • The sentence I grew up with • The case that broke my tidy answer • If you see it differently • Teaching: shrinking a person to one part • Guided meditation: who else is here? From the archive: "Who's Here?" A Small Practice for Real Life: exploreifs.com/245 Read the full essay: exploreifs.com/substack I'm an IFS practitioner and coach, not a licensed therapist. This isn't therapy, it's an invitation to notice.

IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND THE 25 IFS MEDITATION FREE @ EXPLOREIFS.COM 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-discovery Chapters 00:00 Introduction to Unburdened02:28 The Marin Headlands Experience05:48 Struggles of Belonging11:48 Teaching and Pushing Boundaries18:20 The Duality of Freedom and Loneliness22:57 Hope and Possibility in Becoming

IF YOU HAVEN'T ALREADY, GET THE SELD-LED PAUSE STARTER KIT AND 25 IFS MEDITATONS ALL FREE @ EXPLOREIFS.COM 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 release Chapters 00:00 Introduction to the Meditation01:14 Finding the Line of Tension03:54 Settling into the Body08:13 Acknowledging Tightness11:09 Expressing Gratitude to Tension15:08 Widening Awareness and Closing

IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND THE 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM 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 oneself Chapters 00:00 The Decision to Hold the Line01:39 The Role of the Protector03:08 The Quiet Resolve04:19 The Complicated Nature of Protection06:21 Acknowledging the Line Holder08:16 Exploring Exiled Parts

IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM 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-trust Chapters 00:00 Chapter 1: Quiet Firmness03:53 Chapter 2: Holding the Line04:23 Chapter 3: Getting My Priority Straight13:24 Chapter 4: The Divide Inside19:07 Chapter 5: Trusting the Widening

IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND THE 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM The meditation session led by Tim Fortescue focuses on finding spaciousness within the body and creating room for parts to breathe. The practice involves exploring and expanding the feeling of spaciousness, inviting parts to feel the spaciousness, and closing with reflection and gratitude. Takeaways Finding spaciousness within the bodyCreating room for parts to breathe Chapters 00:00 Introduction to Spaciousness03:04 Exploring Spaciousness Within05:56 Expanding Spaciousness09:08 Inviting Parts to Feel Spaciousness11:54 Closing and Reflection

IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND THE 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM 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 instincts Chapters 00:00 Finding Space and Quiet03:04 Instinctive Regulation06:39 Trusting Body's Instincts09:37 Supporting the Work

IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS ALL FREE @ EXPLOREIFS.COM 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 belonging Chapters 00:00 Chapter 1: The Inner Living Room02:28 Chapter 2: The Mountains in the Distance04:19 Chapter 3: Seeking Understanding and Belonging06:20 Chapter 4: Finding Peace and Solitude18:01 Chapter 5: The Dual Nature of Church30:15 Chapter 6: The Instinct Towards Spaciousness

IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND THE 25 IFS MEDITATION ALL FREE @ EXPLOREIFS.COM The meditation session focuses on creating an inner living room, finding the room inside oneself, inviting parts into the inner room, and resting in the inner room. The session encourages self-acceptance and acknowledgment of all parts of oneself. Takeaways Creating a safe inner spaceAcknowledging and inviting all parts of oneself Chapters 00:00 Creating the Inner Living Room02:08 Finding the Room Inside You13:03 Inviting Parts into the Inner Room16:17 Resting in the Inner Room

IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND THE 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM 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 Protectors in IFS04:34 Common Protector Roles06:31 The Cost of Protectors07:28 Meeting and Understanding Protectors08:31 Softening the Grip of Protectors10:38 Noticing and Acknowledging Protectors

IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND THE 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM 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 inner world Chapters 00:00 Introduction to IFS Meditations and Insights01:04 Unburdened: A Memoir03:23 The Series Structure04:25 Chapter One: The Living Room

IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER PACK AND THE 25 IFS MEDITATIONS, FREE @ EXPLOREIFS.COM 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 therapy. Parts Companion is a revolutionary tool that allows practitioners to create their own voice and personalize the client experience. It also tracks client commitments, offers resources for education and integration, and provides clinical notes for practitioners. The tool is designed to support the IFS space and demonstrate a new way of building AI products. Takeaways AI in therapyPhilanthropic impactClient and practitioner experienceEthical considerations Personalized voice creation for practitionersTracking client commitmentsResources for education and integrationClinical notes for practitionersSupporting the IFS space and demonstrating a new way of building AI products Chapters 00:00 Practical Application of Parts Companion01:01:41 Cultural Attunement and Legacy Offering

IF YOU HAVEN'T ALREADY, GET THE SELF-LED PAUSE STARTER KIT AND 25 IFS MEDITATIONS FREE @ EXPLOREIFS.COM 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 the Day with Presence05:42 Inviting Self-Compassion and Presence08:42 Acknowledging and Holding Space for Emotions11:02 Offering Compassion and Presence13:29 Releasing the Day's Weight and Resting15:57 Closing and Final Remarks