45 meditations, inquiries & exercises drawn from the four core books. These are here when you want to go deeper — not a to-do list.
Meditation
Sensing the Ground
Ch. 1 · Embodying the Ground
Your Deepest Ground
Find a quiet place. Sit comfortably upright, feet on the floor. Take slow deep breaths. Remind yourself there is nothing…
Find a quiet place. Sit comfortably upright, feet on the floor. Take slow deep breaths. Remind yourself there is nothing to fix. Allow attention to settle into the body. Feel the weight of your body held by what you sit upon. Bring attention to your breath and imagine inhaling and exhaling directly from the ground beneath you. Allow the exhalation to empty into the underground space. Wait for the inhalation to come from the depths on its own. Sit for at least 10 minutes. When finished, slowly open your eyes and rest for a minute before getting up. Note how it feels to be in touch with the ground.
Inquiry
Do I Really Want to Know What's True?
Ch. 3 · Self-Honesty & Vulnerability
Your Deepest Ground
Find a quiet place. Sit comfortably upright. Take slow deep breaths. Feel the weight of your body. Sense open space behi…
Find a quiet place. Sit comfortably upright. Take slow deep breaths. Feel the weight of your body. Sense open space behind your back. Bring attention to the heart area in the middle of your chest. Mentally ask: Do I really want to know what's true? Let the question go and wait innocently — avoid going to the thinking mind. Be open to a spontaneous response: sensation, feeling, image, word, or wordless knowing. If resistance arises, welcome it with curiosity and affection. Notice what happens.
Meditation
Discovering What Is Common in All Experience
Ch. 4 · Discovering Presence
Your Deepest Ground
Settle into your body. Notice the sensations present right now. Now notice the sounds in the room. Now notice your thoug…
Settle into your body. Notice the sensations present right now. Now notice the sounds in the room. Now notice your thoughts. Now notice: what is the common element in all of these experiences — sensation, sound, thought? Rest in that common element: the open, aware space in which all experience arises and is known.
Meditation
Following the Sense of 'I Am' Inward
Ch. 4 · Discovering Presence
Your Deepest Ground
Bring attention to the simple sense of existing — the bare sense of 'I am,' prior to all content. Follow this sense inwa…
Bring attention to the simple sense of existing — the bare sense of 'I am,' prior to all content. Follow this sense inward. Don't try to define it or make it into a concept. Simply rest in it. If thoughts arise, return to the simple sense of being. Notice if this sense has any edges or boundaries. Rest here.
Meditation
Locating and Sensing Feelings
Ch. 2 · Opening Head, Heart & Ground
Your Deepest Ground
Bring attention to the body. Notice if there is a feeling or emotion present. Where is it located in the body? What is i…
Bring attention to the body. Notice if there is a feeling or emotion present. Where is it located in the body? What is its texture — tight, expansive, heavy, light? Can you sense the outer edges of the feeling? Can you sense what is right at the center of it? Stay with it with curiosity and no agenda to fix or change it.
Inquiry
Where Does the Body End?
Ch. 1 · Embodying the Ground
Your Deepest Ground
Bring attention to the skin — the apparent boundary of the body. Slowly sense into the surface of the skin. Now ask: whe…
Bring attention to the skin — the apparent boundary of the body. Slowly sense into the surface of the skin. Now ask: where exactly does the body end and the space around it begin? Is there a clear boundary? Rest with this question experientially, not conceptually.
Inquiry
Experiencing the Sense of Inner Knowing
Ch. 5 · The Sense of Inner Knowing
Your Deepest Ground
Recall a time when you had a clear sense of inner knowing — a felt sense of rightness or truth. Where in the body did yo…
Recall a time when you had a clear sense of inner knowing — a felt sense of rightness or truth. Where in the body did you feel it? How did it arise? Now ask yourself a simple question you already know the answer to. Notice the quality of the knowing response. Now ask a more open question and wait for a response from this same place of knowing.
Inquiry
What Is My Deepest Knowing about This Belief?
Ch. 6 · Questioning Beliefs
Your Deepest Ground
Choose a belief you hold about yourself or the world. State it clearly. Now ask from the deepest level of knowing availa…
Choose a belief you hold about yourself or the world. State it clearly. Now ask from the deepest level of knowing available: Is this absolutely true? Sit with the question. Allow the answer to come from the body-felt sense, not from the rational mind.
Inquiry
How Does It Feel to Let Go of a Core Limiting Belief?
Ch. 6 · Questioning Beliefs
Your Deepest Ground
Identify a core limiting belief. Sense where it lives in the body. Now imagine — just as an experiment — letting it go c…
Identify a core limiting belief. Sense where it lives in the body. Now imagine — just as an experiment — letting it go completely. What would open up? What arises in the body? Notice any fear, relief, expansiveness, or contraction.
Inquiry
Is It Safe to Open My Heart to Others?
Ch. 10 · Survival Fear II
Your Deepest Ground
Bring attention to the heart area. Ask: Is it safe to open my heart to others? Wait for the response to arise from the b…
Bring attention to the heart area. Ask: Is it safe to open my heart to others? Wait for the response to arise from the body. If contraction arises, welcome it. What is the contraction protecting? Stay with it with curiosity and warmth.
Inquiry
What Is the Lynchpin of My False Ground?
Ch. 7 · Seeing Through False Ground
Your Deepest Ground
What is the belief or identity I cling to most in order to feel safe? What would it mean to let it go? Sense this in the…
What is the belief or identity I cling to most in order to feel safe? What would it mean to let it go? Sense this in the body. Stay with the question without trying to answer it rationally.
Inquiry
What Happens If I Lose My Grip on Myself?
Ch. 8 · The Knot in the Belly
Your Deepest Ground
Bring attention to the sense of 'holding yourself together.' What does this feel like in the body? Now ask: what would a…
Bring attention to the sense of 'holding yourself together.' What does this feel like in the body? Now ask: what would actually happen if I lost my grip on myself? Stay with this question. Let images, feelings, or sensations arise.
Meditation
Releasing the Illusion of Control
Ch. 9 · Survival Fear I
Your Deepest Ground
Sit comfortably. Bring attention to any areas where you are efforting or controlling — in the body, in the breath, in th…
Sit comfortably. Bring attention to any areas where you are efforting or controlling — in the body, in the breath, in the mind. Gently invite each area to release. Surrender the illusion that you need to manage this moment. Rest in what remains when control is released.
Meditation
Welcoming Terror
Ch. 9 · Survival Fear I
Your Deepest Ground
If there is a sense of existential fear or terror present — or if you can connect to it — bring full attention to it wit…
If there is a sense of existential fear or terror present — or if you can connect to it — bring full attention to it without trying to fix, escape, or reduce it. Welcome it completely. What is its texture? What does it want? Stay in contact with as much openness as possible.
Inquiry
Inquiry into Safety
Ch. 10 · Survival Fear II
Your Deepest Ground
Where do I believe my safety truly lies? In what am I investing my sense of safety? Is this belief true? Where does genu…
Where do I believe my safety truly lies? In what am I investing my sense of safety? Is this belief true? Where does genuine safety actually reside?
Inquiry
Inquiry into Connection
Ch. 11 · Falling Open
Your Deepest Ground
What is my deepest longing for connection? What prevents this connection? Am I willing to be fully seen and to fully see…
What is my deepest longing for connection? What prevents this connection? Am I willing to be fully seen and to fully see?
Inquiry
Inquiry into Body Identification
Ch. 11 · Falling Open
Your Deepest Ground
Am I this body? What is the nature of my identification with the body? What would remain if the body were not 'mine'?…
Am I this body? What is the nature of my identification with the body? What would remain if the body were not 'mine'?
Inquiry
Inquiry into Trust
Ch. 11 · Falling Open
Your Deepest Ground
Where in my life am I withholding trust — from life, from others, from myself? What would it be like to trust completely…
Where in my life am I withholding trust — from life, from others, from myself? What would it be like to trust completely in this moment?
Inquiry
What Is the Deepest Nature of the Ground?
Ch. 13 · Groundless Ground
Your Deepest Ground
Sense into the ground of your being. What is its deepest nature? Is it personal or impersonal? Does it have qualities? R…
Sense into the ground of your being. What is its deepest nature? Is it personal or impersonal? Does it have qualities? Rest with the question. Allow the answer to arise from direct sensing, not thinking.
Inquiry
What Is Life Asking of Me?
Ch. 16 · Taking Your Seat
Your Deepest Ground
In this moment, in this season of your life — what is life asking of you? Not what your mind wants or plans, but what li…
In this moment, in this season of your life — what is life asking of you? Not what your mind wants or plans, but what life itself is calling forth. Wait for the answer to arise from the depths.
Meditation
Opening to the Groundless Ground
Ch. 13 · Groundless Ground
Your Deepest Ground
Allow the body and mind to relax completely. Release all effort to hold anything in place. Sense into the space below an…
Allow the body and mind to relax completely. Release all effort to hold anything in place. Sense into the space below and behind all experience. Notice if there is a place with no floor — a groundless openness. Rest there without trying to grasp or understand it.
Inquiry
Landing HERE
Ch. 14 · Landing HERE
Your Deepest Ground
Where are you right now? Not geographically, but in awareness. What does it mean to truly land — to be fully here? What …
Where are you right now? Not geographically, but in awareness. What does it mean to truly land — to be fully here? What prevents landing? Sit with this until something shifts.
Meditation
Opening to the Current of Life
Ch. 15 · Upwelling Current of Life
Your Deepest Ground
Bring attention to the body. Notice the aliveness present — the pulse, the breath, the subtle vitality. Sense this as an…
Bring attention to the body. Notice the aliveness present — the pulse, the breath, the subtle vitality. Sense this as an upwelling current of life moving through you. Open to it completely. Allow it to expand beyond the body's boundaries.
Inquiry
Trusting and Following
Ch. 16 · Taking Your Seat
Your Deepest Ground
In this moment, what is the next true step — not the strategic step, but the step that arises from the deepest knowing? …
In this moment, what is the next true step — not the strategic step, but the step that arises from the deepest knowing? Am I willing to trust it and follow it?
Inquiry
The Core Self-Inquiry Practice
Core Teaching
Who Am I?
When any thought, feeling, or sensation arises — instead of following it or suppressing it — ask: 'For whom does this ar…
When any thought, feeling, or sensation arises — instead of following it or suppressing it — ask: 'For whom does this arise?' The answer: 'For me.' Then ask: 'Who am I?' Allow the mind to turn back toward its source. With each inquiry, the mind gradually falls back into the heart. Repeat with each rising thought.
Inquiry
Inquiry: Who Am I?
Core Teaching
Who Am I?
Sit quietly. Begin to negate everything you identify as yourself: I am not the body, not the senses, not the vital airs,…
Sit quietly. Begin to negate everything you identify as yourself: I am not the body, not the senses, not the vital airs, not the thinking mind, not the unconscious. After each negation, rest. What remains when all is negated? That which remains — the pure awareness that witnesses all — that is what you are.
Inquiry
To Whom Does This Arise?
Core Teaching
Who Am I?
With every experience — emotion, thought, sensation, perception — ask: To whom does this arise? Who is aware of this? Fo…
With every experience — emotion, thought, sensation, perception — ask: To whom does this arise? Who is aware of this? Follow the question back to its source. Don't intellectualize — let the question cut through to the direct sense of being the aware presence behind all experience.
Exercise
Getting to Know a Protector
Ch. 1 · We're All Multiple
No Bad Parts
Bring to mind a part of you that protects you — perhaps one that gets anxious, critical, controlling, or numb. Rather th…
Bring to mind a part of you that protects you — perhaps one that gets anxious, critical, controlling, or numb. Rather than trying to change it, get curious about it. Where do you sense it in the body? How old does it feel? Ask it: What are you afraid would happen if you stopped doing your job? Listen with genuine interest. Thank it for its efforts.
Exercise
Mapping Your Parts
Ch. 5 · Mapping Inner Systems
No Bad Parts
In your journal or on paper, draw a simple map of the parts you're aware of. Include protectors (managers and firefighte…
In your journal or on paper, draw a simple map of the parts you're aware of. Include protectors (managers and firefighters) and exiles. Note how they relate to each other. Who protects whom? Who is in conflict? Notice what this reveals about your inner system.
Exercise
Unblending and Embodying
Ch. 2 · Why Parts Blend
No Bad Parts
When you notice you are being flooded by an emotion or thought, practice unblending: 'I notice there's a part of me that…
When you notice you are being flooded by an emotion or thought, practice unblending: 'I notice there's a part of me that feels [X].' Shift from 'I am angry' to 'a part of me is angry.' Find where the part is in the body. See if you can create enough space between your Self and the part to be with it with curiosity rather than being it.
Exercise
Dilemma Meditation
Ch. 3 · This Changes Everything
No Bad Parts
Bring a real dilemma you face. Notice that different parts have different opinions about it. Instead of trying to resolv…
Bring a real dilemma you face. Notice that different parts have different opinions about it. Instead of trying to resolve it rationally, give each part some time to speak. Ask each: What are you afraid of? What do you need? See if Self can hold all the perspectives simultaneously with compassion.
Exercise
Working with a Challenging Protector
Ch. 1 · We're All Multiple
No Bad Parts
Identify a protector you find difficult — one you resist or judge. Notice your relationship to it. Practice the 5 Fs: Fi…
Identify a protector you find difficult — one you resist or judge. Notice your relationship to it. Practice the 5 Fs: Find it, Focus on it, Flesh it out, Feel toward it (can you find even a little curiosity or compassion?), beFriend it. Ask: What would you like me to know?
Exercise
Daily IFS Meditation
Introduction
No Bad Parts
Begin each morning with 10–15 minutes: Check in with your inner system. Notice which parts are most active today. Offer …
Begin each morning with 10–15 minutes: Check in with your inner system. Notice which parts are most active today. Offer each one a greeting: I see you. I'm here. Ask if any parts need something from you today. Set an intention to move through the day from Self — curious, calm, compassionate, connected.
Exercise
The Path — Accessing Self Through the Body
Ch. 11 · Embodiment
No Bad Parts
Find a quiet place to sit or lie down. Bring attention to the body. Notice where you feel most centered and open — perha…
Find a quiet place to sit or lie down. Bring attention to the body. Notice where you feel most centered and open — perhaps the chest, belly, or a sense of spaciousness. Rest in this quality. Allow it to expand. This is your access point to Self. From here, invite any parts that need attention to come forward.
Exercise
Accessing the Self Through Unblending
Ch. 2 · Why Parts Blend
No Bad Parts
When heavily blended with a part, use this: Focus on the sensation of being blended. Ask the part: Can you give me a lit…
When heavily blended with a part, use this: Focus on the sensation of being blended. Ask the part: Can you give me a little space? I want to be with you, not be you. Breathe. Notice any shift toward a more open, curious quality. If the part won't give space, ask it what it needs from you first.
Exercise
Fire Drill
Ch. 4 · More on Systems
No Bad Parts
Identify a firefighter — a part that reacts fast to extinguish pain (e.g. through numbing, substances, distraction, rage…
Identify a firefighter — a part that reacts fast to extinguish pain (e.g. through numbing, substances, distraction, rage). When you notice it activating, pause and ask: What is it trying to protect me from feeling? What exile is underneath? Can you offer to be with the exile directly, so the firefighter doesn't need to intervene?
Exercise
Sad Person Meditation
Ch. 7 · The Self in Action
No Bad Parts
Imagine the saddest, most burdened part of you. Allow its image or felt sense to arise. Rather than moving away from it,…
Imagine the saddest, most burdened part of you. Allow its image or felt sense to arise. Rather than moving away from it, move toward it with full compassion. Ask: How long have you been carrying this? What happened to you? Simply be present with it — no fixing, no hurrying. Let it know it is not alone.
Exercise
Advanced Parts Mapping
Ch. 5 · Mapping Inner Systems
No Bad Parts
Revisit your original parts map with new awareness. Add layers: which parts carry legacy burdens (inherited from family …
Revisit your original parts map with new awareness. Add layers: which parts carry legacy burdens (inherited from family or culture)? Which parts have relaxed as you've done this work? Which exiles still need attention? Note any shifts in your inner system's dynamics.
Exercise
Working with Triggers
Ch. 4 · More on Systems
No Bad Parts
When something triggers a strong reaction, use it as an IFS entry point: Notice the triggered part. Where is it in the b…
When something triggers a strong reaction, use it as an IFS entry point: Notice the triggered part. Where is it in the body? How old does it feel? What does it remind you of? Who does the other person remind it of? Ask the protectors if you can speak directly with what's underneath the trigger.
Exercise
Advanced Protector Work
Ch. 6 · Healing & Transformation
No Bad Parts
For a deep-seated protector you've worked with before: Ask it what role it plays in the larger inner system. What other …
For a deep-seated protector you've worked with before: Ask it what role it plays in the larger inner system. What other parts depend on it? What would shift in the whole system if it could relax? Allow the protector to show you what it truly wants for you — underneath the protection.
Exercise
Body Meditation (IFS)
Ch. 11 · Embodiment
No Bad Parts
Bring attention to the body as a whole. Notice any areas of tension, numbness, or aliveness. Ask these areas if they are…
Bring attention to the body as a whole. Notice any areas of tension, numbness, or aliveness. Ask these areas if they are parts carrying something. If so, extend the same IFS curiosity: What are you carrying? How long have you been here? What do you need? Allow the body to be a doorway into the inner world.
Contemplation
Sitting with Tao — Basic Ch'an Meditation
Part I · Conceptual Vocabulary
China Root
Sit quietly and attend to the rise and fall of breath. Watch thoughts appear and disappear in a field of silent emptines…
Sit quietly and attend to the rise and fall of breath. Watch thoughts appear and disappear in a field of silent emptiness. Notice: you are not your thoughts. You are the empty awareness watching. As thoughts slow, recognize each thought emerging from emptiness, transforming, and dissolving back — this is Tao itself made visible in the mind.
Contemplation
Breath as Gateway to Cosmic Unity
Part I · Conceptual Vocabulary
China Root
Attend to the natural rise and fall of breath without controlling it. Notice that each breath arises from nothing, is fu…
Attend to the natural rise and fall of breath without controlling it. Notice that each breath arises from nothing, is full presence, and returns to nothing — a microcosm of the cosmic cycle. Recognize: there is no breath separate from you, and you are not separate from breath. You and breath are one fabric of living existence.
Contemplation
Observing the Rise and Fall of 'I Am'
Part I · Conceptual Vocabulary
China Root
Watch the 'I' — the sense of self — as it arises in consciousness. Where does it come from? Where does it return to? Not…
Watch the 'I' — the sense of self — as it arises in consciousness. Where does it come from? Where does it return to? Notice that it is not constant — it arises, persists briefly, and dissolves. What remains when the 'I' is not arising? Rest in that open, clear space.
Contemplation
Rivers-and-Mountains as Spiritual Practice
Part I · Conceptual Vocabulary
China Root
Go outside. Sit with a natural scene — trees, sky, water, earth. Allow the sense of a separate observer to relax. Notice…
Go outside. Sit with a natural scene — trees, sky, water, earth. Allow the sense of a separate observer to relax. Notice how the perceived landscape and the awareness perceiving it are not truly two separate things. What is it to be part of this, rather than a witness to it?