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Walks ยท one sitting, about 3 min

The one who is noticing

A short walk. Look at a feeling or thought, notice what is looking, and ask any part that is analysing to step back. The noticing itself is the practice.

6 steps, drawn from 10 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. Who is noticing? When you look at a feeling or a thought, there is a you looking and an it being looked at. This walk is short. It notices that gap, and what is in it.
  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. Pick something to look at. Pick one thing that is here: a thought, a feeling, a tight place. Say "something in me feels this", not "I am this".
  4. What is looking? Look at what you picked. Then notice what is doing the looking. Self is not another thinking voice. If the looking is curious and easy, that may be Self. If it is analysing or judging, it is likely a part, and it can be asked to step back.
  5. Rest as the one who notices. Stay a moment, eyes open or closed, with nothing to find. If you notice you have drifted into thinking, that noticing is the point. If your attention strays, come back like it is no big deal.
  6. 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.
  7. Ask it to step back. Tell whatever is close to the feeling that it does not have to leave, only to give you a little room for a minute. Reassure it that it can step back in if it really wants to.
  8. 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.