Internal Family Systems
This therapy created by Richard C. Schwartz is rooted in the belief that our body is a system of protective and wounded inner parts led by a core Self. By getting to know these parts, we are better able to heal and integrate creating more self awareness and inner harmony.
Emotion Code Benefits:
Enhance Self Awareness
Improve Emotional Regulation
Healing Internal Conflicts
Greater Self Compassion
Trauma Resolution
Empowerment and Self-Efficacy
Important Notes:
Self-IFS can be a valuable tool for personal exploration and healing, but it's important to recognize its limits. If you find yourself struggling with particularly deep-seated issues or trauma, seeking professional guidance from a qualified IFS therapist can provide additional support and insights.
There is no one way to do this. Every part inside you will respond differently and that’s ok. Be gentle with yourself and maybe keep a journal.
For More Meditations
No Bad Parts by Richard Schwartz and Somatic Internal Family System Therapy by Susan Mcconnell are both great books to dive further into IFS.
How to Practice IFS on Yourself:
Establish a Safe and Calm Space- a quiet safe place and start with the breath.
Connect with Your Core Self- visualize or sense your core self and become grounded in stability and compassion.
Identify Your Parts- notice your inner experience and invite those parts forward.
Explore Each Part- what does each part look like, feel like, what is it trying to tell you and what does it need from you and listen without judgement.
Establish a Relationship- acknowledge the part and ask for its perspective.
Address Conflicts- explore relationships and conflicts between parts. How are they interacting, what is causing the tension, and facilitate dialogue to understand their perspectives and find common ground.
Offer Support and Integration- provide reassurance and integrate parts. This might mean setting intentions or making changes to address their concerns.
Return to Core Self- return attention to your strength and calm self and reflect.
Practice Regularly- Make it a routine especially in times of emotional difficulty or when you want to explore your inner world. This skill develops over time so please be patient with yourself.
*** I’ve placed these in order so with each practice you can continue to build upon your skills. :)
Start Here to Learn About IFS.
Tips for handling Overwhelm in personal sessions.
Explanation of Parts
Meditations