Welcome to our comprehensive guide on Unblending in Internal Family Systems (IFS)! In this video, we delve into one of the key concepts in IFS therapy: Blending and its opposite, Unblending.

🔹 What is Blending?

Blending occurs when a part of our system merges with another part of the Self, making them indistinguishable. This can influence our thoughts, emotions, physical sensations, and even bodily functions.

🔹 What is Unblending?

Unblending is the process where parts of our system separate from the Self when it is safe and appropriate. This allows us to understand each part better and approach them with kindness and compassion.

🔹 Why Do We Practice Unblending in IFS?

Unblending helps us gain a clearer perspective on our internal parts, fostering a deeper understanding and healthier internal relationships.

🔹 The Process of Unblending:

Approach the part with the intention of getting to know it better.
Engage with the part using the 8 C's (Compassion, Creativity, Curiosity, Confidence, Courage, Calm, Connectedness, Clarity) and 5 P's (Presence, Patience, Perspective, Persistence, Playfulness). If your feelings toward the target part lack Self-energy, ask the part to give you space.

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Befriend Your Harsh Inner Critic (Guided Meditation) with Internal Family Systems

Like all parts in IFS, "Inner Critics" have value and a positive intention. However, they are often too extreme, undermining our confidence and abilities to thrive. In this meditation, we will work with this extremity.

🟡 Find your inner critic.

🟡 Connect to your inner critic. Is it the inner Perfectionist? The Controller? The Underminer? The inner critic that keeps you small? The inner critic that attacks your self-worth? The inner Shamer? Voices that criticize others?

🟡 We will choose the one that is the loudest and most intense.
You will examine how you "feel towards" this part. Do you like it or not? How do other parts perceive the critical part? See if you can find some compassion towards this critic and perhaps look at it with a bit of kindness.

🟡 Connect with your inner critic, understand it, and welcome it without judgment. Get to know the critic:

What is he/she thinking? When you say critical things to me, how are you trying to help? etc,

🟡 And, lastly update your inner critic about your current life.


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Internal Family Systems Meditation / Map Your Parts

Map your parts with this easy Internal Family Systems meditation. You will be asked to scan your inner system and find parts (a.k.a. emotions, thoughts, sensations) that need your attention. You can do this by focusing on a problem or area of your life and connecting to the parts that arise in response to this, or by scanning your inner world and seeing which parts need your attention now.

Prepare pen and paper; you can write, draw, or scribble—no artistic talent is required. We will look for a few parts (1-3), but you can pause the recording at any point.

Enjoy

#internalfamilysystems #meditation #emotionalhealing #emotionalhealth

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