<p><b>Summary</b></p><p>In this episode of IFS Meditations and Insights, Tim Fortescue guides listeners through understanding and managing feelings of overwhelm and flooding. He shares personal experiences and practical steps to cultivate self-energy and emotional awareness, emphasizing the importance of acknowledging and accepting all parts of oneself. The session concludes with a reminder of the listener's inherent worth and the value of self-compassion.</p><p></p><p><b>Takeaways</b></p><ul><li>Take a moment to settle in to whatever posture feels right for you.</li><li>This episode may be helpful for you.</li><li>Let that place be your anchor, a small doorway into your inner world.</li><li>Notice what it feels like to simply witness your inner world without trying to fix or change it.</li><li>You are held, you're beloved.</li><li>Just naming them even roughly starts to create a little bit more separation.</li><li>You can return here anytime in a moment of stillness and a single breath.</li><li>Self is that core of you, calm, curious, compassionate and connected.</li><li>Even a small percentage of Self-energy brings relief.</li><li>You're not alone. You're beloved.</li></ul><p></p><p><b>Sound bites</b></p><p>"Let that place be your anchor."</p><p>"You are held, you're beloved."</p><p>"You're not alone. You're beloved."</p><p></p><p><b>Chapters</b></p><p>00:00 Finding Stillness and Presence</p><p>08:36 Connecting with Inner Parts</p><p>17:00 Embracing Compassion and Healing</p><p>19:30 Returning to the Present Moment</p>