GET IN TOUCH WITH YOUR PARTS
Here are some resources you can use to help you get in touch with your parts.

​Here you have few IFS meditations, guided by Richard Schwartz (founder of IFS). Hopefully these will assist you in exploring your inner system a little bit more!
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TRIGGER WARNING: the one called "Fire Drill" can be a bit disruptive for some people. Use examples while you are being guided that don't feel too scary for your system, you can always have a 1-1 session for things that are harder to go through on your own.
This 30min piece was composed by Seth Lyon, musician and trauma and nervous system specialist. He composed this specifically geared towards calming the nervous system.

Sound therapy is a real practice because it tickles that social engagement nervous system. There’s a reason cultures have been singing, drumming and dancing for centuries as ritual and in healing practices.

​ Hopefully you will find this useful!

GET CREATIVE
Creativity was one of the most important things for our IFS Self-Healing journey.

We believe that creativity is a big part of this process, it is not only a quality of Self, but also suppressed qualities from a lot of parts in our system. Now that you have enough tools to go inside and start connecting and getting to know your parts better we would like to invite you to get creative on how you connect with them. I leave you here some things to explore:
  1. Writing: this can be from journaling to letters to poems! Any writing expression in which the part feels more connected to you, heard and honored.
  2. Movement: We find some of my parts love to dance! Here is a short guided movement class if you'd like to explore!
  3. Drawing: this can be from illustrations to comics to anything! Here a little inspiration!
  4. Tokens: Some parts identify with objects around you, or maybe symbols. This can be a nice way to remind you that they are there with you and a good way to externalizing them too!
  5. Music: We found that some of our parts can relate to certain songs, and when we play them during the day they can feel we are with them. Maybe you know music and take it a step further and let your part compose something!
  6. Body Mapping: For some of you who are more connected to Parts through the body sensation you can take a drawing of a body and start locating your parts wherever they live in your body.

We would be interested if anyone would like to share in our Facebook Group other ways in which you feel connected to your parts! Invite them to get creative with you and see what comes up✨

Have fun💚

IFS COMMUNITIES
Here you can find a list of other Facebook IFS Communities to explore. 

Feel free to email us if you would like us to include any other group to the list!​Spread the Self-Energy!
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SELF-HEALING IFS BOOKS
Here you have some of the bookS that we have found most useful in our own IFS Self-Healing journey.

  1. Internal Family Systems Therapy by Richard C. Schwartz & Martha Sweezy: IFS originator Richard Schwartz and master clinician Martha Sweezy explain core concepts and provide practical guidelines for implementing IFS. They also address strategies for families and couples.
  2. Self-Therapy by Jay Earley: A step-by-step guide to using IFS. It presents the IFS model in such detail that it is a workbook for the method.
  3. Daily Parts Meditation Practice by Michelle Glass: Create Parts Timelines, Parts Catalogue Cards, Parts Biographies, Parts Maps, Parts Externalizations, and how to develop a specific and personalized Daily Parts Meditation Practice.

Enjoy the read!
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GUIDED IFS SESSIONS
One way to speed up your IFS journey.

When we started our IFS journey, we also had the same purpose as many of you, to be able to practice IFS on our own time, pace, and limited budget.

So we read different IFS books, attended online classes, and then our professional trainings. But out of everything we did, there was one key element that helped us grow our own learning of IFS significantly faster and deeper: Investing in professional IFS sessions.
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Not only it allowed us to see how experienced professionals guide IFS, but also experience ourselves being guided by a professional IFS facilitator, plus heal some of our own trauma’s which resulted into having more Self energy to work on our own.
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If you are able to invest in having a professional IFS facilitator for even a few sessions, we highly recommend it! Here’s the link for the online directory of certified IFS facilitators: 
In addition to that, both Sasha and Blanca also offer professional guided sessions and have worked with many clients in the past. If you're interested you can learn more about our qualifications and more details here:
You can also enter the lottery in our bi-weekly Demos!
Check out our events to see when the next Demo is taking place:
​Happy Journey! 
​Sasha, Blanca & IFS Guide Team
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