Getting to Know Your Parts by Richard Schwartz - Internal Family Systems.
Get comfortable; if it helps, take a few deep breaths.
I will invite you to scan your body and your mind, noticing what kind of thoughts, emotions, sensations, or impulses are there. We are just noticing what is right there right now.
As you do that notice also if one of those emotions, thoughts, sensations or impulses seems to want your attention, seems to be calling to you. Or if not just pick one to focus on.
Focus on it and see if you can find where it seems to be located primarily in your body or around your body.
(Pause 1 minute)
As you notice it, notice how YOU feel toward it, In other words, do you dislike it?, does it annoy you?, do you fear it, do you want to get rid of it, do you have a relationship with this thought, emotion, sensation, impulse?
I now invite you to see if you can open you mind to it, rather than being annoyed or afraid of it. Just see if there are parts in you who feel all these negative feelings towards the part you are focusing on are willing to relax just a bit and give you space inside to get to know this part without judgement or an attitude.
If these other parts wont separate and you cant get to that curious place, that is ok. You just use this time to stay with these parts that wont separate or relax and talk to them about what they think it would happen if they actually allowed you to interact with the target part.
But if you do find yourself feeling curious about the target part then it is safe to get to know it.
So as you focus on the target part ask what it wants you to know about itself and just wait for an answer. Don’t think of an answer just wait silently while you focus silently in that place in your body and see what comes back from it. If nothing comes up it is ok too.
If you did get an answer then ask this Part what is afraid it would happen if it did not do what is doing inside of you. What is afraid it will happen if it did not do what it does?
Just wait for the answer to come without thinking.
(Pause 2 mins)
The parts answer is teaching you about what is trying to do to protect you and even what is protecting. See if it is possible to extend some gratitude to it for at least trying to keep you safe and just see how it reacts to your appreciation.
The final question to this part is “what it needs from you right now or going forward?”
When the time feels right you can begin to shift your focus to the outside world but also thank the parts for allowing you to get to know them.
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Get comfortable; if it helps, take a few deep breaths.
I will invite you to scan your body and your mind, noticing what kind of thoughts, emotions, sensations, or impulses are there. We are just noticing what is right there right now.
As you do that notice also if one of those emotions, thoughts, sensations or impulses seems to want your attention, seems to be calling to you. Or if not just pick one to focus on.
Focus on it and see if you can find where it seems to be located primarily in your body or around your body.
(Pause 1 minute)
As you notice it, notice how YOU feel toward it, In other words, do you dislike it?, does it annoy you?, do you fear it, do you want to get rid of it, do you have a relationship with this thought, emotion, sensation, impulse?
I now invite you to see if you can open you mind to it, rather than being annoyed or afraid of it. Just see if there are parts in you who feel all these negative feelings towards the part you are focusing on are willing to relax just a bit and give you space inside to get to know this part without judgement or an attitude.
If these other parts wont separate and you cant get to that curious place, that is ok. You just use this time to stay with these parts that wont separate or relax and talk to them about what they think it would happen if they actually allowed you to interact with the target part.
But if you do find yourself feeling curious about the target part then it is safe to get to know it.
So as you focus on the target part ask what it wants you to know about itself and just wait for an answer. Don’t think of an answer just wait silently while you focus silently in that place in your body and see what comes back from it. If nothing comes up it is ok too.
If you did get an answer then ask this Part what is afraid it would happen if it did not do what is doing inside of you. What is afraid it will happen if it did not do what it does?
Just wait for the answer to come without thinking.
(Pause 2 mins)
The parts answer is teaching you about what is trying to do to protect you and even what is protecting. See if it is possible to extend some gratitude to it for at least trying to keep you safe and just see how it reacts to your appreciation.
The final question to this part is “what it needs from you right now or going forward?”
When the time feels right you can begin to shift your focus to the outside world but also thank the parts for allowing you to get to know them.
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