In this guided IFS meditation, John Clarke invites you to slow down and shift out of the habit of trying to fix yourself. Instead, you’ll practice simply being with what’s present—your thoughts, sensations, and parts—without judgment or urgency to change anything.
This is the same process you’re inviting your clients into.
Through gentle awareness, body-based attention, and pendulation between discomfort and ease, this meditation offers a direct experience of what it means to relate differently to your internal world—something you can begin to model and bring into your clinical work.
Whether you're a therapist or on your own healing journey, this short practice is a powerful reminder: transformation doesn’t come from fixing—it comes from being with.
3 Key Takeaways
What happens when you stop trying to change anything at all? This meditation invites you into a different kind of awareness—where nothing needs to be fixed.
You can learn to be with discomfort without getting overwhelmed by it. By gently noticing sensations and “pendulating” between ease and tension, something shifts.
Not all parts of you will like slowing down—and that’s part of the work. You may notice judgment, resistance, or urgency… and you can be with those parts too.
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