Focusing your attention on an object of [[Awareness]] like the breath, for example, can quiet your [[Parts]]. This can provide you with temporary relief from the [[Burdens]] and constraints. But often this is done from the perspective of a meditator [Manager](Managers) part that's treating the mind like an enemy. ([[The mind is not the enemy]] and [[The point of meditation isn't to stop thinking]].) This process can reinforce duality and reinforce polarization. See: [[Indirect spiritual paths can strengthen the role of burdened parts]] and [[Indirect paths can encourage internal polarization]]. Some spiritual teachers argue that some kind of progressive/indirect ([[Most spiritual paths are indirect]]) meditation practice like mindfulness is necessary at first, because for many, the activity of their minds will obscure their awareness too severely for [nondual](Nonduality) pointers/teachings/meditations to work. However, I think [[IFS]] may be a better alternative, because: 1. It can provide lasting relief from the conditioning of your parts by addressing the root issues 2. It doesn't reinforce duality and polarization 3. It's more compassionate ([[Parts are people]]) 4. You can work directly with the specific parts that are obscuring your true [[Self]] prior to trying nondual pointers/teachings/meditations