The 6 F’s of IFS are a sequence of steps designed to help you access and establish a secure relationship with your parts. By moving through these steps, you can create the space needed to relate to your parts from the core Self.
In Episode 1 of this series, we explore the first three steps: Find, Focus, and Flesh out. These steps help you identify a specific part and turn your attention toward it without judgment.
The Initial Steps: Laying the Foundation
Find
Locate the part in or on your body. Parts often manifest physically. Ask yourself: “Where is this part located? Is it a tightness in my chest, a knot in my stomach, or a pressure behind my eyes?”
Focus
Turn your attention inward and focus on that sensation. Do not try to analyze it or explain it away; simply be present with the physical feeling or energy.
Flesh out
Describe what you perceive. Ask: “What does it look like? What shape, size, color, or texture is it? Does it represent an object, a symbol, or a younger version of myself?” Fleshing out the part helps separate it from you, starting the process of unblending.
Why Unblending Matters
When we are overwhelmed by an emotion, we are blended with a part. By finding it in the body, focusing on it, and describing it, we step back into the role of the compassionate observer (the Self). This separation allows us to begin a healing dialogue.
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