Somatic IFS: Beginning Your Parts Map

This exercise will help you start to identify and understand the different "parts" within you by paying attention to your body's sensations. In Internal Family Systems (IFS), we understand that your inner world is made up of various parts, each with its own unique feelings, beliefs, and role. Somatic IFS emphasizes that these parts often manifest and are experienced within the body.

Follow these steps to begin mapping your parts:

1. FIND the Part (Somatic Awareness)

• Bring your awareness to your body. You can be sitting or lying down in a comfortable position.

• Notice what you are feeling right now. This could be an emotion (like anxiety, sadness, or anger) or a general state (like restlessness or feeling shut down).

• Pay attention to where you feel this feeling or state in your body. Ask yourself:

  • "Where do I notice this in or around my body?"

  • "What physical sensations do I notice when this feeling or state is present?"

  • "How do I sense or experience this feeling/state?" It might be a tightness in your chest, a knot in your stomach, tension in your shoulders, warmth in your face, etc..

• Ask yourself if there is a distinct "part" connected to this sensation or feeling. Sometimes a physical sensation is directly linked to a part trying to communicate. You might intuitively sense, "This tension is my 'worrier' part," or "This sinking feeling is my 'sad' part."

2. FOCUS on the Part

• Direct your attention specifically to the bodily sensation or area you identified. Gently keep your focus there.

• Notice what happens as you put your attention on it. What do you observe?

• Ask yourself:

  • "What else do I notice as I focus on it?"

  • "Does this part have a color, shape, or energy?"

  • "As I continue to focus on it, what else do I become aware of?" You might notice changes in the intensity of the sensation, its size, or perhaps even a subtle movement.

• If words come to mind associated with this sensation or part, notice them. If this part could speak, what might it want to say? What does it want for you?.

3. FLESH it Out

• Explore the characteristics of this part further. Ask yourself:

  • "How do I experience this part?" Do you see it? Feel it? Hear it? Or is there some other way you are aware of it?.

  • "If I were to imagine this part, what would it look like?". Is there an image that represents this part?. Does it have a shape or size?.

  • "How old does this part feel?".

  • "What are the emotions associated with this part?". What are you feeling when you connect with this part?.

  • "What are some of the beliefs or thoughts that seem connected to this part?".

  • "What might be the role or job of this part?". What is it trying to protect you from?.

After completing these steps for one part, you can reflect on what you've noticed:

• What physical sensations did you connect with?

• What did you learn about this potential part through focusing on it?

• What characteristics (image, age, emotions, beliefs, role) did you discover?

• How do you feel towards this part? (Note this without judgment - we will explore feelings towards parts more in future exercises).

Remember, all parts have positive intentions, even if their actions or the feelings they carry are uncomfortable. This exercise is a gentle beginning to understanding your internal world with curiosity and compassion. You can repeat this process with other sensations or feelings you notice in your body at different times. This will help you build your "map" of the different parts within you.