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Explore a sample system

Walks ยท one sitting, about 5 min

When nothing comes

For a sitting where only blank, fog or busyness comes. A part may be keeping its distance, thinking it through, or wary of stillness; meet it, ask, wait, and let nothing be a fine answer.

7 steps, drawn from 9 books on IFS.

A draft: every passage it quotes is in its book, but its own wording has not yet been checked against them.

Read every step first
  1. When nothing comes. You ask, and there is only blank. Or a busy head, or a heavy sleepy feeling. That is not failure. It is often a part keeping you company, and it is a good place to start.
  2. Settle. Sit or lie however suits you, eyes open or closed. If breathing helps today, breathe slowly into your belly a few times, then let it be. If not, skip it.
  3. What does the nothing feel like? Pick the closest. There is no wrong one.
  4. The one keeping a distance. A part may be keeping its distance because a feeling is starting to rise that it is afraid of. Thank it. You do not have to look at what is under it today, and it does not have to leave.
  5. Ask, and wait. Put your attention on the place in your body where the blank, the fog or the busyness sits. Ask the part gently what it wants you to know. Do not think up the answer, so any thinking parts can relax too. If nothing comes, that is fine.
  6. Rest with whatever is here. Stay a little while, eyes open or closed, with whatever is here, including the nothing. If your attention strays, come back like it is no big deal.
  7. Before you go. Thank any part that came forward or made room, if that feels true. If you mean to come back, tell them so. When you are ready, come back to the room: feel your feet and look around.
  8. The one that thinks it through. A thinking part is useful, at the right time. Tell it so. Then ask if it would step back a little, and let the answer come from the part itself, not from your head.
  9. Seen, and not today. If a younger part showed itself, let it know you saw it and will not forget it. It can wait for another day. If you want, jot a note so you can find your way back. That is enough for one sitting.
  10. The one that does not want to sit still. Some protectors fear that stillness leaves you open to more pain. Get to know it gently, and ask it to open a little space for a few minutes. It does not have to.