8 Home Practices for between IFS Sessions
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Start by booking your free consultation:
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** NOTE: if you are pushed for time and already feeling overwhelmed, stick with number 1, the simple check-in, this takes less than a minute and is absolutely enough. The other practices are optional extras. **
1. The simple check-in After we work with a part in session I may ask you to check in with the part daily for 21 days. This is how long it takes for the transformation to really settle in the system. You can do this in any way that feels right for you, here is an example: During our session we got to know a 5 year old boy inside, who was alone in a dark cave. We worked with him to help him release his feelings of shame and worthlessness and we helped him to take in joy and peace. After that he wanted to settle into your heart to always be close to you. |
To check in with this little boy you might place your hand over your heart and say 'hello, are you ok in there?' and just listen. And that’s it!
It doesn’t have to be time-consuming at all, but it is important to do this every day for 21 days. This helps to build trust, your parts will learn that they can depend on you to be there and take care of them.
I created a worksheet to help structure and monitor this checking-in process, feel free to print it to use at home.
It doesn’t have to be time-consuming at all, but it is important to do this every day for 21 days. This helps to build trust, your parts will learn that they can depend on you to be there and take care of them.
I created a worksheet to help structure and monitor this checking-in process, feel free to print it to use at home.
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2. Sketching
You don’t have to have an artistic flare for this one. Any rough sketch will do. Take out a piece of paper and recall one of the parts we got to know during our sessions. Sketch an image of this part. It might look like you, or like another person, or like an animal or creature or inanimate object. Parts often love to be represented in this way, and it helps you to get a more clear overview of the parts you are working with. For example after one session you might sketch your perfectionist part, your free-spirited part and your inner critic. |
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3. Speech bubbles
Parts love to know that you value them and are really listening to what they say. You could try letting them speak to you through speech bubbles. You can do this with or without drawing a sketch of the part.
This is a great way to help differentiate between yourself and a part and between one part and another part.
4. Images
Search online for an image to represent the part you have been getting to know. This is another way to help you get to know a part better and for the part to feel a deeper sense of connection with you.
You might end up with one image for the part as it is initially and one or more images to represent how the part changes as you work with it and it transforms.
Parts love to know that you value them and are really listening to what they say. You could try letting them speak to you through speech bubbles. You can do this with or without drawing a sketch of the part.
This is a great way to help differentiate between yourself and a part and between one part and another part.
4. Images
Search online for an image to represent the part you have been getting to know. This is another way to help you get to know a part better and for the part to feel a deeper sense of connection with you.
You might end up with one image for the part as it is initially and one or more images to represent how the part changes as you work with it and it transforms.
5. Parts map
If you have the time to really get into this work, parts mapping can be a wonderful way of becoming more and more self-led. There are some options for how to do this:
a) Make an index card for every part you have met so far and organise them on a surface, noticing any connections between parts and any polarisation between parts. There may be parts who work together, one part who protects another, parts who are in opposition to each other. Mapping it out will help you to become more and more aware of this.
b) Focus the map one one topic, for example let’s say you are trying to decide whether to accept a job offer or not, make an index card for any parts of you in favour of accepting it, an index card for any parts against you accepting it, and more cards for any other parts that are in any way connected to this decision. You should find that you have much more clarity on the decision as well as become more aware of any parts that might need more attention in your next session.
c) Instead of using cards you might sketch out a map on a big piece of paper
d) Or create a digital map
6. Meditation to get to know one part better
This is a great option if a part showed up in our session, but we didn’t get time to really get to know it. You can spend time between sessions connecting to the part and listening to what it wants you to know.
You could just set a meditation timer for 10 minutes and invite the part to share with you any thoughts or concerns it has, or you could follow a guided meditation such as this one:
https://insighttimer.com/drrichardschwartz/guided-meditations/ifs-one-part
7. Meditation to access self energy
This time instead of focusing on getting to know parts, we focus on asking parts to ease back so that you can access more and more self-energy.
Self energy is the part of you that’s not a part, it’s open and confident and caring and present.
You may experience it as a sense of expansiveness and peace, you may feel energy flowing through the body. As we continue working with your parts they will learn more and more to trust you and to soften back, and this state with lots of self-energy will become more and more accessible to you.
You can help support this process using this 15 minute meditation:
https://insighttimer.com/drrichardschwartz/guided-meditations/ifs-the-path
This time instead of focusing on getting to know parts, we focus on asking parts to ease back so that you can access more and more self-energy.
Self energy is the part of you that’s not a part, it’s open and confident and caring and present.
You may experience it as a sense of expansiveness and peace, you may feel energy flowing through the body. As we continue working with your parts they will learn more and more to trust you and to soften back, and this state with lots of self-energy will become more and more accessible to you.
You can help support this process using this 15 minute meditation:
https://insighttimer.com/drrichardschwartz/guided-meditations/ifs-the-path
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8. Externalising with physical objects
Find a way to represent your parts with objects, anything that feels right to you. Some ideas you might try:
Simply choose objects which seem to best represent each part of you. You might focus on one theme. For example, let’s say we are working on your relationship with your partner. There might be a large round stone to represent the part of you that is a loving partner and a jagged stone to represent a part of you that’s critical towards your partner and a pink stone that represents the part of you who likes to be independent from your partner and a blue stone that represents the part of you that likes to be close and connected, and potentially many more parts that you get to know. |
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These practices can help you continue the IFS work we do in our sessions and build a deep connection with your parts. Remember, the simple check-in is the most important practice and can be done in less than a minute.
The other practices are optional, but if you have the time and energy, they can be a powerful way to deepen your understanding of your parts and continue your healing journey.
If you're interested in learning more about IFS and how it can help you, feel free to book a free initial consultation
The other practices are optional, but if you have the time and energy, they can be a powerful way to deepen your understanding of your parts and continue your healing journey.
If you're interested in learning more about IFS and how it can help you, feel free to book a free initial consultation