IFS · Parts Work
Unblending from a Part
Six steps to step back when a part has taken the wheel
Blending is when a part is so close it speaks as you — "I am furious," "I am worthless." Unblending puts a little space between you and it, just enough for Self to be present too. The 6 F's, in order.
The part I'm working with
A nickname is fine. "The critic." "The young one." "The fixer."
1F
Find
Where is the part in or around the body? Chest, throat, behind you, far away?
2F
Focus
Turn attention toward it. Let everything else soften into the background.
3F
Flesh out
What does it look like? Age, posture, expression, color, texture?
4F
Feel toward
How do you feel toward it? If anything but openness — meet that part first.
5F
beFriend
Get to know it. How long has it been doing this job? What does it want you to know?
6F
Fear
What does it fear would happen if it stopped doing its job?
How blended before
nonemost
1
2
3
4
5
6
7
8
9
10
How blended now
nonemost
1
2
3
4
5
6
7
8
9
10
Note to Self — the goal isn't to get rid of the part. It's to be with it. The part has been working hard. It deserves to be heard.