Internal Family Systems
Session 3 Pre-Work
Internal Family Systems is a model that maintains that we consist of a multiplicity of parts that have various levels of maturity, health, and function (e.g. protectors, self-energy, exiles).
Some examples of different functions include self-energy, protectors, and exiles. Healing requires that self-energy interact with the more vulnerable, younger, protector parts and exiles that have come into being over a lifetime. They can be seen as having arisen as developmental coping strategies for dealing with relational and life challenges. Parts work is both a process of investigation and integration with the intention of increasing mental health and wellbeing.
Internal Family Systems complements psychedelic-assisted therapy in the sense that it helps clients better understand the various parts inside of them. Since inquiry is a key skill for clients undergoing psychedelic-assisted therapy to use to be able to navigate the present moment experience, incorporating an IFS lens on inquiry can be especially helpful for health professionals and clients.
IFS Parts Meditation
This meditation is meant to give you an experience of Internal Family Systems parts work. It invites you to explore your present moment experience by investigating what is current for you in the body, thoughts and images, emotions, and impulses (potential behaviours or urges). You are then asked to explore what these “parts” may be asking or needing from you. This internal dialogue is a means of developing meta-awareness skills, enhancing the ability to externalize or de-center from experience when needed. This practice is a form of inquiry into our various states.
Note
It is not necessary that you have any knowledge or experience with IFS for this practice. The parts meditation is a tool for increasing awareness into the full range of experience, increasing our ability to identify a variety of habitual modes of reacting. As with all inquiry, this practice is designed to reduce rigidity, enhance openness and the ability to turn toward challenging states with more equanimity. Within the arc of psychedelic-assisted therapy, it is another tool for working with the client during Preparation, Medicine, and Integration Sessions.
Activity
Listen to the IFS parts meditation and engage in self-inquiry with the following questions:
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What did you notice?
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How did you meet or relate to your part(s)?
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What stood out for you?
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How might this practice be helpful for your well-being?
Following the meditation, write down what you noticed during the practice. What happened as it unfolded?
Okay, I’m going to take you through a short parts meditation, beginning by setting yourself up for a meditation. You can do that in a traditional meditation posture, sitting on a chair, or even laying down. Whatever is going to be supportive of you paying attention inward and feeling relaxed and alert.
So, taking a few moments here to settle in and making the last few adjustments to your posture that are called for. If it’s helpful, maybe taking three deep breaths and ideally making the outbreath a little longer than the in breath, leaving some space to settle in.
(pause 15 seconds)
So, noticing as your attention is now inward, noticing what is already present here. There may be some thoughts. There may be some images. There may be some emotions or feelings. There may be some sensations in the body, and possibly even some impulses to act. Just noticing what is here without any need to do anything about it or change anything. Everything is welcome.
Then, noticing if one of the sensations in the body is calling out to you; one in particular seems to want your attention. You don’t need to overthink this. Just seeing what is most salient in your attention in this moment.
Then, focusing attention on those sensations, on that part of the body. Staying with it and really localizing it in the body. Being with it just as it is.
(pause 10 seconds)
And as your attending to these sensations, to this part. Notice how you feel towards it. Are you welcoming it? Do you dislike it? Does it annoy it? Are you afraid of it? Do you want to get rid of it? Noticing your relationship to this part.
(pause 10 seconds)
Now seeing if it’s possible to ask the parts that aren’t welcoming the original part, those sensations, to just relax inside and give you a little space to get to know it a little bit more and to be curious about it, as though it may have something to tell you.
(pause 10 seconds).
If you cannot get there, that’s totally OK. You can proceed by talking to the parts that don’t want to relax or step aside about their fears of letting you talk to that part. If you can become curious about those original sensations, that part, then it’s probably safe to begin interacting with it and talking to it.
It may feel a little strange to interact with parts of yourself in this way, but just give it a try. And so, directing attention back on the sensations in the body and the part that was calling out for attention earlier. Really try to notice it in the body and see what happens if you ask it if there is something it wants you to know.
Now try not to think about what the answer is. Just wait for an answer while you are attending to the sensations in the body. Waiting silently until an answer arises. If nothing arises, that’s OK too.
(pause 10 seconds).
Just staying with those sensations just as they are and seeing if that part has something it wants you to know.
(pause 20 seconds)
If you do get an answer, follow up with another question which is: “what is it afraid would happen if it didn’t do what it’s doing? If it didn’t take on this role inside?” What is that part afraid would happen if it didn’t play this role inside?
(pause 20 seconds)
An answer will teach you something about how that part is trying to protect you. See if it’s possible to extend some gratitude to that part for at least trying to keep you safe somehow. Then, noticing how it reacts to your appreciation.
(pause 40 seconds)
Let’s go ahead and ask that part one more question. Ask the part what it needs from you in the future. What does this part need from you in the future?
(pause 40 seconds)
And now thanking this part for whatever it let you know. Then, thanking all the parts that you met during this practice for sharing what they had to share with you. Let all of these parts know that this won’t be the last change for them to express themselves to you. Now that you have gotten to know them a little bit, you are going to try and connect with them a little more often in the future.
Just noticing how these parts react.
(pause 20 seconds).
Transitioning now to reconnecting with your surroundings; wrapping up the practice and opening the eyes at your own pace. Begin shifting your focus back to the outside world.
