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Explore a sample system

Hi, everybody

Say hello to all your parts, check in with the ones you know, remind them who you are now, and thank whoever came.

6 steps, drawn from 3 books on IFS.

Checked: each step was read against the book passages it rests on, and stays inside them.

Read every step first
  1. Hi, everybody. Take a moment, eyes open or soft. Turn your attention inside and say hello to all your parts at once: "Hi. Hi, everybody." It can be that simple.
  2. The ones you know. If there are parts you already know, check in with each in turn. See how they are doing today, and whether there is anything they need or want you to know.
  3. You are here. Let them know you are here with them, and that you care, if that is true for you. Tell them a little about who you are now, and how old you are. Parts can forget that you grew up.
  4. Anyone else? You can invite any other part that wants to say hello. Just greet whoever comes, and let them know they are not alone. Today is only for saying hello. If nobody comes, that is fine: different parts show up on different days.
  5. How loud is it now? The same scale you used at the start. A drop is worth noticing, and no change is fine too: you said hello, and that was the whole job.
  6. Thank them. Thank whoever came for saying hello. If you plan to do this again tomorrow, tell them, only if you mean it. Then come back to the room: your feet, what you can see.