# IFS MEDITATION:
Parts Long Held in Hiding

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Podcast: [Internal Family Systems (IFS) Meditations and Insights: Faithfully Growing with Tim Fortescue](https://stenobird.com/podcast/internal-family-systems-ifs-meditations-and-insights-faithfully-growing-with-tim-fortescue-3785552)
Published: 2026-02-04T11:00:00+00:00
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Duration seconds: 890

## Resource

Free Resources 25 IFS Meditations at exploreifs.com & join a Facebook Community for connecting with others on this journey Like this episode? Share it with someone who might need to hear this. And follow or subscribe wherever you're listening or watching. In this gentle, compassionate meditation, Tim guides listeners through the process of safely connecting with exiles—the young, tender parts of ourselves that carry hurt and have been pushed down or hidden away. What You'll Experience This meditation offers a carefully paced journey to: Create a safe, supported space in your body Notice and acknowledge protective parts first Gently approach younger, wounded parts (exiles) at a pace that feels safe Practice presence without fixing or overwhelming Build trust with the parts of you that have felt alone Key Themes Safety First : Tim emphasizes working with protectors before approaching exiles, honoring any resistance or caution that arises. No Pressure : There's no requirement to go deep, see clear images, or resolve anything. Simply being present is enough. Gentle Curiosity : The practice invites you to notice—age, posture, feelings, messages—without judgment or the need to fix. Sustainable Pacing : You can step back anytime, wrap a part in care, and promise to return. This isn't about pushing through. Tim's Signature Reminders "You're not alone. You're beloved." "A drop of Self is enough." "Nothing has to be resolved today." Perfect for anyone new to IFS or those deepening their relationship with their internal system. No previous experience necessary.

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## Transcript

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