This is a live class at MNDFL in NYC that unpacks the “parts work” of Internal Family Systems, exploring the multiplicity of our emotional states. Following this 15-minute talk is a guided meditation where Ralph walks us gently through the steps to tending and befriending our inner worlds — listening to our emotional parts with curiosity and engaging with them in compassionate dialogue.

The Multiplicity Of Our Emotional States - Class & Practice

This practice offers the traditional lovingkindness (metta) meditation in a manner that is integrated with the body and the breath. It begins with some cues for working with the breath to help settle the mind and nervous system before moving on to heart-opening contemplations.

Integrated Lovingkindness

In this restorative practice we commune with the generosity of the earth— breathing its energy into the body. This traditional lovingkindness (metta) meditation was recorded next to a peaceful river in the Hoh rainforest.

Earth Energy and LOVINGKINDNESS

If you are neither sleepy nor anxious, this is your go-to-breathwork for balance. Also known as "alternate nostril breathing" or nadi shodhana. This technique entails a total of nine deliberate breaths with some short breaks in between and is practiced sitting up.

Ninefold Purification Breathwork

In this class Ralph explains the 'Parts Work' of Internal Family Systems and the way we relate to each of our emotional states. This talk is followed by a guided parts work meditation. 
Important: Listeners are urged to *not* work with their most extreme emotional states here and this material should only be consumed when someone is not already emotionally activated and definitely not when in crisis. Rather, you are invited to engage with the powerful material in this recording when somewhat regulated so that you can begin integrating new tools that might help you the next time you are activated.  

*UNSTUCK online course starts Wednesday November 30th.*
Six transformative weeks of meditation and radical psychology. 
https://ralphdelarosa.com/unstuck-2022

IN-PERSON RETREAT at Kripalu   
https://kripalu.org/presenters-programs/heart-self-compassion-meditation-and-internal-family-systems

🔻Check out Ralph’s website for information: https://ralphdelarosa.com/

🔻Full Online Curriculum: https://ralphdelarosa.com/my-full-online-curriculum

🔻About: Ralph De La Rosa, LCSW, (he/they) is the author of two internationally published books. He is a psychotherapist in private practice, and seasoned meditation teacher known for his radically open and humorous teaching style.

🔻Connect with Ralph De La Rosa: 
Follow Ralph on Instagram: https://www.instagram.com/ralphdelarosa/
Facebook: https://www.facebook.com/ralphdelarosa108
TikTok: https://www.tiktok.com/@ralphdelarosa108

🔻For more FREE meditations and content:
InsightTimer: https://insighttimer.com/ralphdelarosa
Subscribe on YouTube http://www.youtube.com/c/ralphdelarosa108

🔻Books:
Don’t Tell Me to Relax: Emotional Resilience in the Age of Rage, Feels, and Freak-Outs
https://www.shambhala.com/don-t-tell-me-to-relax-9781611808407.html
The Monkey Is the Messenger: Meditation and what your busy mind is trying to tell you
https://www.shambhala.com/the-monkey-is-the-messenger.html

Internal Family Systems Explained | IFS Intro and Parts Work Guided Meditation

Brief Practice: Your Unerasable Connection

Meditation: Touching the Earth (21 mins)

Ralph De La Rosa, LCSW, (he/they) is the author of two internationally published books. He is a psychotherapist in private practice, and seasoned meditation teacher known for his radically open and humorous teaching style.

His new book, Don't Tell Me to Relax: Emotional Resilience in the Age of Rage, Feels, and Freak Outs was named one of the “Best Books of 2020” by Mindful Magazine. This + Ralph’s bestselling 1st book, The Monkey Is the Messenger: Meditation and What Your Busy Mind Is Trying to Tell You is available wherever books are sold.

As a meditation teacher, Ralph’s work has been featured in The New York Post, CNN, Tricycle, GQ, SELF, Women’s Health, and many other publications and podcasts. He's was named one of Sonima's "Next Generation of Meditation Teachers to Watch,” and regularly offers retreats at venues such as Kripalu, Spirit Rock, and Omega Institute.

Ralph began practicing meditation in 1996 and has taught meditation since 2008. He was a student of Amma's for 16 years and began studying Buddhism in 2005. Today, he identifies simply as a practitioner and teacher of human spirituality. Most recently, he completed an invite-only advanced meditation teacher training with Jack Kornfield.

As a psychotherapist, Ralph is a summa cum laude graduate of Fordham University’s Graduate School of Social Services. He trained in multiple modalities of trauma-focused therapy while working in NYC’s clinical foster care system. Today, his work integrates trauma theory, mindfulness, and somatic psychology. He is personally mentored by Richard Schwartz, developer of the Internal Family Systems model of psychotherapy.

Ralph himself is a PTSD, depression, and addiction survivor. His work is inspired by the tremendous transformation he has experienced through meditation, yoga, and therapy. 

Ralph is also a musician, storyteller, and outdoor enthusiast. He is currently training to audition for the television show American Ninja Warrior.

Ralph De La Rosa

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