parts cowork home
SettingsDevices and sharingSave & restoreYour data: copy, restore, forget
About parts cowork
Help

In danger, or thinking about harming yourself? Stop here and talk to a person.

Call or text 988 (US)findahelpline.com, any country
Feeling far away? Back to the roomA quick look aroundReview the walksFor helpersWhat this is, and is notPrivacyWho made this

Explore a sample system

Walks ยท one sitting, about 2 min

The eight Cs, a check-in

A short check-in on how much calm, curiosity and the other qualities are around right now. If none are, a part may have the seat, and you can notice that and ask it for room.

6 steps, drawn from 5 books on IFS.

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

Read every step first
  1. A look at the eight. A short check on which qualities are around right now: curiosity, calm, confidence, compassion, creativity, clarity, courage, connectedness. There is no score to keep.
  2. Where you are. Look around the room, then feel your feet. Let your breathing be whatever it is.
  3. Heart, voice, breath. How open or closed does your heart feel? Notice your voice, if you were to speak, and your breathing. Is there an agenda running?
  4. Which is closest? Is one of the eight around, even a little? Pick the closest.
  5. Stay with it. Stay with it for a few breaths. See if another comes along with it. One often brings another.
  6. Before you go. Thank whatever you noticed, a quality or a part. If you plan to check in again tomorrow, tell them, only if you mean it. Then come back to the room: your feet, what you can see.
  7. A part may have the seat. If none is here, a part may have taken over. Notice which one, and where you find it. If it would step back and watch, ask it. It does not have to leave.