7 Questions to Ask Your Parts

Mastering Self-Led Internal Family Systems (IFS) Practice

This blog will guide you on how to become a self-led practitioner of Internal Family Systems (IFS). By following the outlined steps, you'll develop a better understanding of your internal landscape and the various parts that influence your thoughts and behaviors. Consistent practice will help you identify different parts of your system and comprehend their feelings and needs.

Getting Started

Begin by listing the parts you’ve noticed within yourself. Consider which parts are active in your daily life and routines. How do these parts manifest in your behavior? Use the protocol provided to document details about each part. It's okay if you can’t answer all the questions at first; growth happens through regular practice. By consistently engaging in this process, you’ll become more adept at recognizing emotions as they arise, enhancing your self-awareness.

Start by taking three deep breaths to center yourself and calm your nervous system. Once you're grounded, you can proceed with the protocol.

The 7-Step Protocol

1. Identify the Part: Parts often present as emotions. For example, you might recognize a "frustrated part" or a "joyful part."

2. Emotional Feelings: Choose one part and delve into the emotions associated with it. For instance, a frustrated part might feel anger, impatience, or annoyance.

3. Visualize the Part: Picture how this part would appear if it were externalized. Think about its appearance, expressions, and the environment it inhabits. If no visual comes to mind, that’s okay. The goal is to be authentic in your exploration.

4. Physical Sensations: Close your eyes and focus on your body to locate where this emotion is stored. Identify the physical sensations linked to this part.

5. Message of the Part: Every part has something to convey. Ask the part what it wants to tell you, including any needs or desires it might have.

6. Behavioral Influence: Reflect on how this part affects your actions. For example, a frustrated part might make you more irritable, impatient, or prone to outbursts.

7. Desires and Needs: Determine what this part seeks. It might need recognition, a change in behavior, or an expression of some sort. For instance, a frustrated part might want validation, a break, or a constructive outlet for its energy.

Reflection and Growth

After completing these steps, take a moment to reflect on how you relate to these parts and any shifts you’ve noticed. Acknowledging your parts validates their presence and importance but also establishes that they don’t control you. This practice helps you create space to step into a more authentic version of yourself.

By regularly engaging in this process, you will cultivate a deeper understanding of your internal system, fostering personal growth and emotional balance. This self-led practice empowers you to navigate your inner world with greater clarity and compassion.