INTRODUCTION

This blog will aim to show you how you can learn to become a self-lead practitioner of IFS. By following the simple process below, you will be able to have a better sense for what is alive for you in each moment. Doing this practice on a regular basis will help you to identify different parts in your system and what they are feeling and needing.

Firstly, make a list of parts that you have noticed in your system. What parts are in play throughout your life, your day to day, or in this very moment? How do they manifest in your behavior? Use the protocol below to fill out information on the parts you identify. If you can’t answer all the questions, that is ok. The work is in the practice. Through practice, you become better able to recognize emotions as they are coming up and in turn develop your self-awareness.

Begin with 3 deep breaths to presence yourself and calm your nervous system. Now you are ready to begin the protocol.

THE 7 QUESTIONS

Name the Part – Parts often show up for people as an emotion. For example: depressed part, or excited part.

What does the part feel like emotionally? – For this question chose one part and then consider what emotions are attached to it. For example, a depressed part may feel sad, lonely, scared.

What does the part look like? – Think about how this part would look if you were able to externalize it out into the world. For example, what is it wearing? What is the expression on its faces? where is it? the lighting, the mood? However, if there is no visual coming to you at this point, please do not feel like you are doing anything wrong. This is a chance to paint and design a version of your part, but not at the expense of being authentic and true to you. Do not feel like you need to make something up in order to complete this exercise.

What does the part feel like in your body and where? – Closing your eyes is recommended for this question. This helps you to drop into your body and feel where the emotion is being stored somatically.

What does it say? – All parts are there to send a message and show you something. By asking your part this question, it gets the chance to be heard in the feeling and if there is a need attached too. What is that message saying to you?

How does it make you behave? – In other words what does the part have you do? For example, the depressed part may make you behave more anti-social. It may make you go more inwards, and want to go to bed, or distract yourself with something else.

What does it want? – Perhaps a part is needing something from you, attention for example. Or a part is wanting something for you, it wants to gift you something. Or it shows up as a desire. Perhaps a depressed part want to be cared for, to be alone, or to be hugged.

THE TAKEAWAY

 Now that you have answered the questions, notice how you relate to and feel towards these parts. Has anything shifted as a result of following this exercise?

By taking this time to acknowledge your parts, you are telling them that they matter to you, and have been heard, but that they do not need to sit in the driver’s seat. Ultimately, by giving attention to your parts, you are able to make the space to step deeper into a truer version of yourself.

MORE INFO

– If you are interested in watching a video on this exact exercise, check out this YouTube channel and video on this exercise follow this link:

– This exercise is also an excerpt from the the ‘Understanding Protectors’’ course and ‘Complete Self Led IFS Program’ which you can purchase on this website.