Practical Exercises to Connect with Your Parts
IFS isn’t just for therapy sessions—it’s a practical tool you can use every day. Here are some simple exercises to help you connect with your parts:
1. Pause and Notice:
When you feel a strong emotion, pause and ask, “What part of me is feeling this?” Try to describe the feeling, thoughts, or physical sensations.
2. Inner Dialogue:
Imagine sitting down with this part. What does it want to tell you? What is it worried about? You can even write a conversation between you (as Self) and your part.
3. Visualization:
Picture your part as a character, animal, or object. What does it look like? How does it feel? This can make it easier to relate to your parts with compassion.
4. Self-Compassion Check:
If you notice self-criticism, pause and ask, “Can I bring some compassion to this part?” Remind yourself that every part has a positive intention, even if its actions are sometimes unhelpful.
Practicing these exercises regularly can help you build trust with your inner family, leading to more emotional resilience and self-acceptance.