Before you press play, take a moment to settle in. Find a comfortable position, close your eyes if you're able, and give yourself permission to simply be — not to fix, not to figure out, just to rest. This meditation gently guides you to recognize that in this moment, there is nothing that needs solving. Let the thoughts come and go without chasing them.
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Find a quiet place where you won't be interrupted — sitting or lying down, whichever feels right. As you listen, you'll be guided to bring warm, relaxed awareness to different parts of your body. There's nothing to force or perfect here. Simply follow along and notice what shifts. Over time and with practice, your body learns to respond quickly to these cues.
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Before you begin, place both feet flat on the floor if you can. Feel the weight of your body. This meditation invites you to imagine yourself as rooted — stable, held, and connected — especially on days when anxiety or overwhelm makes you feel unsteady. Return to this one as often as you need.
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Find somewhere soft and quiet. You might want a blanket. As you listen, you'll be invited to imagine a place — real or imagined — where you feel completely safe and at ease near water. Let your mind go there fully. The more vividly you engage with the imagery, the deeper the rest you'll feel.
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This one is especially useful when you're carrying something heavy but aren't ready — or able — to process it just yet. Before you listen, know that you are in control. The container exercise gives difficult feelings somewhere to go so you can function, breathe, and move through your day. It is not avoidance — it is self-care.
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Find a comfortable position, lying down or seated, where you won't be disturbed. As you listen, you'll be guided to tense and then release different muscle groups throughout your body — starting with your feet and working upward. There's no need to do this perfectly. Just notice the difference between tension and ease as you go. This practice is especially helpful when stress shows up in your body as tightness, clenching, or restlessness.
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Before you press play, give yourself permission to arrive exactly as you are — scattered, overwhelmed, or just depleted. This meditation gently invites the different parts of your neurodivergent system to be acknowledged without pressure or judgment. You don't have to fix anything. Just listen and let the parts of you feel seen. Originally created by Emily of Emily IFS & Neurodiversity on Substack — recorded here by Mechele.
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Internal Family Systems therapy in Baton Rouge, LA. IFS-trained therapist Mechele de Avila Evans, LCSW helps adults heal trauma, anxiety, and inner conflict.
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