Centring Down with Compassion

Liquid Love: An IFS Meditation for Inner Calm and Safety

What if the part of you that is always striving, controlling, worrying or searching for answers could finally rest in the presence of love?

In this second part on our parts meeting the "God of Love", I return to a beautiful quote by Mirabai Starr: “Once you’ve met the God of Love, you fire all the other gods.” Through the lens of Internal Family Systems (IFS), we explore what might happen when our parts begin to experience the loving, accepting presence of Self — and no longer have to work quite so hard to keep us safe.

Together, we enter a shared space of connection and ventral safety, inviting all our parts to arrive just as they are. You’ll be guided through an imaginative practice of liquid love: a golden, warming, healing presence that gently pours through your body, softening tension and offering your parts an experience of love without an agenda.

Perhaps the striving can ease. Perhaps the need to control, fix or know can loosen its grip. And perhaps we can begin to discover an inner source of calm and compassion that doesn’t depend on getting everything right.

We also touch on the idea of an information diet — becoming more intentional about the stimulation we allow into our lives, and noticing what our parts need to feel safer and more settled.

This is an invitation to pause, receive and reconnect with the Self energy that is already within you.

If this meditation resonates with you and you’d like to explore IFS, parts work or therapy with me, I’d love to hear from you. Visit carolynbaynes.co.uk to find out more and get in touch.

You don’t have to do it all alone. Your parts are welcome here.

Meeting the God of Love | An IFS Meditation

What if the parts of us that work so hard to keep us safe could discover that they no longer have to do it all alone?

Inspired by a quote from Christian mystic Mirabai Starr — “Once you know the God of Love, you fire all the other gods” — this gentle IFS meditation explores what can happen when our parts begin to experience the warmth, compassion and relational safety of Self.

Perhaps our parts have come to believe that we must work harder, eat differently, exercise more, or hold tightly to particular ways of being in order to feel safe. What might happen if, even for a moment, they could rest in the experience of being deeply welcomed and loved?

In this guided practice, you’ll be invited to settle into your body, welcome your parts, and gently soften areas where tension and protective beliefs may be held. Through an imaginative visualisation of a golden, soothing, ever-flowing liquid love, we explore the possibility of nourishment without scarcity, safety without striving, and connection without pressure.

There is nothing to achieve and no need for any part to speak or reveal itself. Simply come as you are, and allow whatever is present to be met with curiosity, kindness and compassion.

✨ A little space to rest, reconnect with Self, and let love do some of the work.

If this meditation resonates with you, I’d love to hear from you. If you’re curious about Internal Family Systems (IFS), or would like support in developing a kinder relationship with your own parts, you’re warmly invited to get in touch with me through carolynbaynes.co.uk.

Forgiveness from a Place of Safety | An IFS Body Meditation

What if forgiveness isn’t something we should do, but something that is more about safety?

Inspired by Deb Dana’s beautiful words, “Forgiveness is remembering from a place of ventral safety,” this gentle IFS-informed meditation invites you to explore forgiveness without pressure, judgement or expectation.

Rather than telling ourselves we ought to forgive, we begin by turning towards our bodies and our parts with compassion. We acknowledge that some parts may feel furious, hurt, or want to punish, while other parts may be longing for peace. There is room for all of them.

Through a gentle body scan, we explore the possibility of ventral safety — that felt sense of connection, calm and security within our nervous systems. Imagine it as a kind of liquid courage, pooling in your feet and slowly softening its way through your body, bringing ease to your belly, chest, hands, throat and eyes.

There is no need to feel safe everywhere, or to forgive anyone today. Perhaps you can find just a little ease, even in your big toe. And perhaps that is enough for now.

This is an invitation to discover what becomes possible when we remember our experiences from a place of greater safety, connection and Self energy.

If this meditation resonates with you and you’d like support exploring your own parts, relationships or experiences of forgiveness, I’d love to hear from you. Get in touch via carolynbaynes.co.uk to find out more about working with me.

You are welcome here, with all your parts.

Carolyn Baynes

07946 153 054

Inspired by the beautiful poem When I Thought I Wanted Things to Be Different by Rosemerry Wahtola Trommer, this gentle IFS-inspired meditation explores our very human tendency to seek comfort and turn away from pain.

With warmth and gratitude for Rosemerry’s words, we explore the wisdom of nature: the tree releasing its dead leaves in a gale, the grape bubbling and foaming before becoming wine, and the cactus needing drought as well as rain. Her poem offers a compassionate invitation to reconsider our relationship with discomfort, reminding us that not everything difficult needs to be pushed away.

Through a gentle body scan, we practise noticing what feels comfortable, uncomfortable or neutral, meeting each experience with curiosity and infinite gentleness. We invite our parts to gather, to feel welcomed, and perhaps to discover that there is room for all our experiences, even the ones we would rather avoid.

A meditation in honour of the courage it takes to stay present, the wisdom of our bodies, and the natural rhythms of growth and change.

You are always invited to go at your own pace, following what feels right for your system in this moment. If you want to explore your parts more, get in touch with Carolyn: [email protected]

When Discomfort Is Part of the Learning: An IFS Meditation for Meeting What’s Uncomfortable

What if discomfort isn’t necessarily something we need to get rid of?

In this IFS-informed meditation, we explore the tender territory of being with what feels uncomfortable — something that can be particularly challenging when we’re beginning therapy, learning something new, or simply meeting a part of ourselves we’ve been trying to avoid.

The inspiration for this episode came from thinking about learning the oboe as an adult. In the beginning, the sound can be… well, rather difficult! There can be embarrassment, frustration and a strong desire to be somewhere further along the learning journey.

Therapy can sometimes feel like that too.

We may hope to feel better quickly, while discovering that the process of healing can involve sitting with uncertainty, vulnerability, grief, fear or discomfort. And as therapists, it can be equally challenging to sit alongside a client’s discomfort without rushing to make it disappear.

This meditation is inspired by a beautiful poem by Rosemary Wahtola Trommer, When I Thought I Wanted Things to Be Different, which reflects on the way difficulty and discomfort can sometimes be part of transformation — the seed carried by the burr, the grape becoming wine, the cactus needing both drought and rain.

We begin with a very simple practice of noticing:

Comfortable.

Uncomfortable.

Neutral.

Moving gently through the body, we explore what is present without judging it, fixing it or needing it to change.

Along the way, you may notice parts that have something to say about discomfort. Perhaps they want to protect you from it. Perhaps they are worried about what it means. Perhaps they simply need to know that someone is listening.

In the spirit of Internal Family Systems, we make space for these parts with curiosity and compassion — thanking them for allowing us to notice what is here.

Because sometimes the work isn’t about becoming comfortable all the time.

Sometimes it’s about discovering that we can be with discomfort and still be okay.

And perhaps, underneath the discomfort, something new is quietly beginning to form.

If this meditation speaks to something you’re experiencing and you’d like to explore IFS, parts work, therapy or learning to relate differently to difficult emotions, I’d love to hear from you.

You can find out more about working with me and get in touch at www.carolynbaynes.co.uk.

Come gently. There is nothing you need to force. Simply notice what is here.

Comfortable.

Uncomfortable.

Neutral.

All welcome.

The Hidden Yes: Balance, Embodiment & Making Space for All Your Parts | An IFS-Informed Meditation

What happens when we listen beneath the “no” to discover the “yes” that may be waiting underneath?

In this gentle, embodied IFS-informed meditation, we begin with the balance of the equinox — that beautiful moment of transition when day and night are held in balance, and we too are invited to notice what it feels like to come back to centre.

Through small, playful movements, you’ll explore the balance of your spine, head and body, noticing what happens when you move slightly away from centre — and what it feels like to return to a place of support and ease.

From there, the meditation moves into the belly: a place where many of us carry stories about our bodies, our worth and how much space we are allowed to take up.

What if, just for a moment, you could let your belly be exactly as it is?

Round.

Soft.

Alive.

Juicy.

What might happen if you could say yes to your body, your presence and your right to take up space?

And what about the parts of you that say no?

The part that worries you will be judged.

The part that says it isn’t safe.

The part that has learned to make itself smaller.

Rather than trying to get rid of those parts, we offer them curiosity and compassion. Drawing on the spiritual practice of a deep Yes, that all spiritual growth is a yes, and behind every “no” there may be a “yes” — we gently become curious about what each protective “no” might be trying to make possible.

Perhaps there is a hidden yes to safety, freedom, connection, belonging or being fully yourself.

We then bring all of these parts into the shared space of the meditation — imagining a big picnic blanket where everyone is welcome to settle down, be heard and be held in Self-energy.

Balanced.

Greeted.

Gathered.

This is an invitation to listen more deeply to your body, honour your protective parts and become curious about the deeper yes beneath the no.

If this exploration resonates with you and you’d like to work more deeply with Internal Family Systems (IFS), parts work, embodiment and self-compassion, I’d love to hear from you.

You can find out more about working with me or get in touch at www.carolynbaynes.co.uk.

Come as you are. All your parts are welcome here.

Carolyn Baynes

07946 153 054

Things to Do Today: Breathe In, Breathe Out, Ah… | An IFS-Informed Meditation

What if, for just a few minutes, there was nothing you needed to do?

This gentle IFS-informed meditation begins with a simple Zen poem:

“Things to do today:

Breathe in.

Breathe out.

Breathe in.

Ah…”

For those of us with busy inner managers, endless to-do lists and parts that are constantly keeping life moving, the invitation to simply breathe and go “ah…” can feel surprisingly powerful.

In this episode, we explore the little moments of release and letting go that happen throughout the day — the sigh when your body settles into a comfortable position, the softening of your shoulders, the feeling of your feet on the ground, or that delicious moment when your whole system seems to say, “Ah… I needed this.”

Drawing on Internal Family Systems (IFS), Deb Dana’s idea of glimmers, and the simple wisdom of noticing what helps our bodies feel more at ease, this meditation invites you to become curious about how your parts respond when you offer them permission to stop, soften and rest.

You might notice your feet, legs, pelvic floor, abdomen, back, chest, throat and head. You might imagine yourself bathing in warmth, sipping a lovely coffee, or simply allowing every cell to experience a little more space.

There is nowhere you need to get to.

Nothing you need to fix.

Just:

Breathe in.

Breathe out.

Breathe in.

Ah…

And perhaps notice what happens.

If you find yourself wanting to explore this work more deeply — particularly Internal Family Systems, parts work, self-compassion and developing a more compassionate relationship with your inner world — I’d love to hear from you.

You can find out more about working with me and get in touch at www.carolynbaynes.co.uk.

Take a few minutes for yourself, settle in, and see whether you can discover your own little moments of “ah…” today.

Grounded, Greeted, Gathered: An IFS-Informed Meditation for Feeling Held

What happens when we allow ourselves to be grounded, greeted and gathered?

In this gentle IFS-informed meditation, we explore three simple invitations for coming home to ourselves:

🌿 Grounded — allowing the earth to support us, feeling the weight of the body and sensing our connection with something beneath us.

💛 Greeted — turning towards our inner parts with curiosity and welcome. Whatever is here, whatever we are carrying, can be met with the simple recognition: “You’re here. You’re really here.”

🤲 Gathered — experiencing the stillness and sense of being held that can arise when we allow ourselves to be gathered into something larger than ourselves, while remaining deeply connected to our own inner experience.

Inspired by the writings and teachings of Richard Rohr and Dorothy Hunt, and drawing on the wisdom of Quaker “gathered meeting”, this meditation offers a space to slow down, listen inwardly and notice what your system needs.

There is nothing you need to fix or achieve. Simply become curious about what happens when you offer your system these three words:

Grounded.

Greeted.

Gathered.

If this meditation resonates with you and you’d like to explore Internal Family Systems (IFS), parts work or therapy with me, I’d love to hear from you.

You can get in touch through my website: www.carolynbaynes.co.uk to find out more about working with me and arrange an initial conversation.

Take what feels helpful from this meditation, and leave anything that doesn’t feel right for you.

Grounded, Greeted, Gathered: An IFS-Informed Meditation for Feeling Held

What happens when we allow ourselves to be grounded, greeted and gathered?

In this gentle IFS-informed meditation, we explore three simple invitations for coming home to ourselves:

🌿 Grounded — allowing the earth to support us, feeling the weight of the body and sensing our connection with something beneath us.

💛 Greeted — turning towards our inner parts with curiosity and welcome. Whatever is here, whatever we are carrying, can be met with the simple recognition: “You’re here. You’re really here.”

🤲 Gathered — experiencing the stillness and sense of being held that can arise when we allow ourselves to be gathered into something larger than ourselves, while remaining deeply connected to our own inner experience.

Inspired by the writings and teachings of Richard Rohr and Dorothy Hunt, and drawing on the wisdom of Quaker “gathered meeting”, this meditation offers a space to slow down, listen inwardly and notice what your system needs.

There is nothing you need to fix or achieve. Simply become curious about what happens when you offer your system these three words:

Grounded.

Greeted.

Gathered.

If this meditation resonates with you and you’d like to explore Internal Family Systems (IFS), parts work or therapy with me, I’d love to hear from you.

You can get in touch through my website: www.carolynbaynes.co.uk to find out more about working with me and arrange an initial conversation.

Take what feels helpful from this meditation, and leave anything that doesn’t feel right for you.

IFS Meditation: Connecting with Your Parts Through Self-Energy | A Gentle Parts Check-In

Take a gentle pause and reconnect with your inner world through this guided Internal Family Systems (IFS) meditation.

This is a spacious, compassionate parts check-in, inviting you to notice what is happening inside without needing to change, fix or judge anything.

You’ll be guided to:

connect with a sense of calm and Self-energy

welcome your parts exactly as they are

offer your parts appreciation for how hard they work

explore what helps your parts feel safe, loved and received

notice any messages or feelings your parts may want to share

deepen your sense of connection with yourself and your inner system

You don’t need any previous experience of IFS. Simply find somewhere comfortable, take a breath, and allow yourself some time to listen inwardly.

As you practise, you may discover that your parts have their own ways of receiving care—perhaps through a breath, a comforting image, a cup of tea, or simply the experience of being welcomed.

“Am I safe? Am I loved?”

This meditation offers an opportunity to gently explore those questions from a place of compassion and connection.

This meditation is for personal reflection and wellbeing and is not a substitute for therapy or professional mental-health support. [email protected]