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When Meditation Isn’t Enough: How IFS Completes the Healing Puzzle

Writer's picture: Kim Burkland-WardKim Burkland-Ward

Meditation has become a cornerstone of modern self-care—and for good reason. Practices like mindfulness, breathwork, and body scans are powerful tools for calming the mind, reducing stress, and grounding us in the present moment. But what happens when you’ve built a steady meditation routine… and still feel stuck?


You’re not alone. Many of my clients come to me saying, “I meditate daily, but I still feel anxious,” or “I’m calm on the surface, but deep down, something still hurts.”


This is where Internal Family Systems (IFS) therapy shines. While meditation helps you manage your inner world, IFS helps you heal it. Let’s explore why these two practices are better together.


The Limits of Meditation: When Calm Isn’t Enough

Meditation teaches us to observe our thoughts and emotions without judgment—a skill that’s invaluable for creating mental space. But for those carrying emotional wounds, unprocessed trauma, or persistent patterns of self-sabotage, observation alone may not lead to transformation.

Imagine your mind is a cluttered room. Meditation helps you sit peacefully amid the mess. IFS, on the other hand, invites you to meet the inhabitants of that room—your inner “parts”—and understand why the clutter exists in the first place.


How IFS Completes the Puzzle


IFS recognizes that we’re all made up of subpersonalities (or “parts”) that developed to protect us from pain. For example:

  • A Perfectionist part might push you to overwork to avoid criticism.

  • An Inner Critic might berate you to prevent failure.

  • A Numb part could shut down emotions to shield you from grief.


These parts often hold burdens from past experiences, and they’ll keep influencing your behavior until they’re acknowledged and healed.


Here’s the key difference:

  • Meditation helps you notice the Perfectionist’s anxiety.

  • IFS helps you talk to the Perfectionist, discover its fears, and help it release its role.


A Case Study: From Surface Calm to Deep Healing

Meet Alex (name changed), a client who meditated daily but still struggled with perfectionism. During sessions, we discovered a young “Exiled” part that felt unworthy of love after childhood bullying. Alex’s Perfectionist part had been working overtime to prove their worth—but no amount of mindfulness could soothe that exiled pain.


Through IFS, Alex connected with that younger self, offered compassion, and unburdened the Exile. The Perfectionist relaxed, and for the first time, meditation felt truly grounding—not just a temporary escape.


How to Combine Meditation and IFS

  1. Start with Meditation: Use breathwork or a body scan to calm your nervous system.

  2. Invite Curiosity: Ask, “Which part of me needs attention right now?”

  3. Engage with Compassion: If a part arises (e.g., anxiety), imagine sitting with it like a kind friend. Ask, “What are you trying to protect me from?”


Try This Exercise:After your next meditation, journal:

  • “What emotion or thought kept coming up?”

  • “If this were a ‘part’ of me, what might it want me to know?”


Final Thoughts

Meditation and IFS aren’t competitors—they’re collaborators. While mindfulness creates the calm needed to explore your inner world, IFS provides the map to heal it. Together, they help you move from surviving to thriving.


A woman meditates on a tree stump in a rocky forest. She's in yoga pose, eyes closed, wearing blue top and shorts. Calm, serene mood.

Ready to go deeper? Book a free consultation to explore how IFS can transform your relationship with yourself.


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Kim Burkland-Ward LICSW

New Hampshire, Masachussetts, and Michigan-Based Counseling

Gain Freedom and Relief With Evidence-Based Treatment - And Transform Your Life

©2024 by Kim Burkland-Ward LICSW

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