Deep Inner Shift
A meditation series designed to help you reconnect with your body, regulate your nervous system, and meet your parts with compassion. Each meditation draws on IFS, somatic therapy, and trauma-informed care to support you from the inside out.
How to Choose and How Often to Listen
There’s no right or wrong way to move through this series.
You might begin at the first meditation and move through each one in order, or you might let your system guide you to the one that feels most needed in the moment.
Some people listen daily. Others return once a week or only when something inside is stirring.
Let your inner world set the pace.
Trust what draws you in.
Repetition deepens the work, but rest is part of the healing too.
What Changes When You Keep Listening
When you return to Deep Inner Shifts regularly, you are not just listening.
You are gently forming a new relationship with your inner world.
You are learning to lead with Self.
You are creating space for healing that is compassionate, embodied, and real.
This is what begins to shift:
- You feel more grounded, steady, and present in your body.
- Protective parts begin to soften as they realise they are no longer alone.
- Reactivity lessens, and decisions come with greater clarity and self-trust.
- Compassion replaces criticism as you meet yourself with curiosity.
- Your system begins to feel safer, more cohesive, and more connected.
- You remember how to listen to your intuition and live from the inside out.
This is not just meditation. This is not just practice. This is the beginning of deep inner shifts.
And it all starts with one breath. One part. One moment of turning inward.
Welcome to Working with Protective Parts Through a Body-First Lens
A somatic and IFS-informed guide
Protective parts are not blocks to healing. They are responses to pain and uncertainty. Rather than analysing them through thought alone, this guide invites you to meet them through the body. Sensation, breath, posture, and movement all offer a direct way to connect with what these parts are holding.
Drawing on Internal Family Systems and somatic principles, this approach helps create safety, builds inner trust, and supports deep listening. You do not need to push or force. You only need to stay present. That is where healing begins.
Guidebook
1. Arriving in the Body
A gentle invitation to come home to yourself.
This foundational practice supports you to settle your nervous system, soften tension, and begin noticing what your body has been holding, without judgement or pressure.
2. Safety in the System
Your nervous system deserves to feel safe enough to rest. This meditation helps you connect with internal cues of safety, invite calm into the body, and create the conditions for deeper emotional healing.
Deep Inner Shifts: Healing from the Inside Out, at Your Own Pace
Deep Inner Shifts is a gentle, guided resource designed to help you reconnect with your body, regulate your nervous system, and explore your inner world with compassion.
Inside, you will find:
- A simple framework for healing from the inside out
- Body-based practices to support safety and connection
- Journal prompts to deepen reflection and insight
- Supportive language that honours your pace and your parts
- A trauma-informed approach rooted in curiosity and care
This is not a programme to push through. It is a space to return to, over and over, with softness and trust. Healing does not happen all at once. But it does begin, with one breath, one part, one moment of turning inward. Let this be that moment. Let this be the beginning of your deep inner shift.
Practice Guide
3. Meeting a Protective Part
Every part of you makes sense when you understand its role. In this practice, you’ll be guided to connect with a protector, gently, curiously, and without trying to change it. Just listening, with compassion.
4. Holding the Inner System
You are not just one voice, you are a whole system.This meditation creates space to meet multiple parts of you at once. You’ll practise welcoming each one from your Self, so no part feels alone, rejected, or in charge.
5. Moving at the Speed of Trust
Healing happens when we honour the slowest part. This practice invites your system to guide the pace. You’ll build trust by moving gently, with full permission to pause, rest, or stay still. No forcing. No urgency.
6. Integration and Inner Belonging
You are not broken. You are becoming whole.
In this closing meditation, you’ll be invited to rest in your Self-energy, integrate what you’ve uncovered, and reconnect with the quiet truth: you belong to yourself.
Bonus: The Internal Conference Table
A safe space for your parts to be heard.
This guided meditation invites you to visualise a sacred inner meeting space, a conference table, where your parts can gather, speak, and be witnessed.
Led by your Self, this practice supports internal dialogue, reduces inner conflict, and helps you understand what each part truly needs.
It is especially helpful when you're feeling torn, overwhelmed, or pulled in many directions.
Every voice matters here. And every part belongs.
Download Your Unwinding the Body: A Guided Practice to Release Held Patterns
This somatic practice supports you to slow down, tune in, and gently release what the body has been holding. Whether you are carrying tension, numbness, or emotional overwhelm, this guided process invites your nervous system into a state of safety where unwinding can begin.
Using breath, sensation, and movement as anchors, you will learn how to meet your body’s signals with presence rather than pressure. This is not about stretching or fixing. It is about listening and allowing.
What has been held can begin to soften.
What has been stuck can begin to move.
And what has been silenced can begin to speak, through the language of the body.
This is where release begins.
From the inside out.
At your own pace.
In your own space.
Go Deeper in Sacred Space
If you feel a particular part has stirred, or a pattern has surfaced that is asking for deeper attention, you are warmly invited to book a one-to-one session. These 90-minute sessions offer sacred space to gently explore what is arising within you, with the support of presence, compassion, and therapeutic skill. Together, we will listen deeply to the parts that carry pain, protection, or longing, and begin the tender work of unbinding what no longer serves. This is your time, to be seen, supported, and gently guided back to your Self.
Book Your SessionsA Final Whisper from My Heart to Yours
No matter where you are on your healing path, please remember this:
You are not broken, you are becoming. Your healing is sacred, and you are worthy of meeting it with love, rest, and gentleness.
With tenderness,
Angela M. Carter
IFS Therapist
