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Explore a sample system

Walks ยท one sitting, about 5 min

Who are you looking after?

A short walk to notice the part of you that looks after other people: who it has in mind today, where you notice it, how hard it is working, and what you call it.

7 steps, drawn from 8 books on IFS.

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

Read every step first
  1. The one who looks after. For the part of you that looks after other people. This walk only notices it. It does not ask it to do less.
  2. Sit as you are. Settle where you are. Feel what is holding you up, the seat or the floor. There is nothing to fix first.
  3. Who it has in mind. Who have you been looking after lately? Bring one person to mind. The name or the moment is enough.
  4. Where it lives. Where do you notice the part that does the looking after, in your body or near it? How hard is it working right now?
  5. A name, if one comes. Does it have a name, or a word for what it does? Any will do. If none comes, leave it blank.
  6. Let it know. If it feels right, let it know you noticed it. That is all for today.
  7. Before you go. Thank it for showing you, whether or not it said anything. If you plan to come back, let it know, only if you mean it. Then return to the room: feel your feet and look around.