Exercises
Practices for parts work.
10 exercises drawn from Internal Family Systems and somatic practice. Each one is a short set of steps you can follow on your own, in a few minutes, with nothing to buy and nothing to sign up for.
These are self-guided reflective practices, not medical or psychological treatment, and they are not a substitute for working with a qualified professional.
Grounding
5-4-3-2-1 Grounding
5 minA sensory awareness exercise that helps bring you back to the present moment by engaging all five senses. Especially useful during anxiety, dissociation, or emotional overwhelm.
Emotional Flashback Protocol
10 minPete Walker's 13-step protocol for managing emotional flashbacks from complex PTSD. A practical guide for when the past floods the present.
Meditation
Parts Check-In Meditation
10 minA guided IFS meditation to check in with your internal system. Helps you notice which parts are active and what they need from you today.
Self-Energy Meditation
10 minA meditation focused on accessing and strengthening Self-energy — the calm, curious, compassionate core in IFS. Builds your capacity to be present with your parts.
Safe Place Visualization
8 minA guided imagery exercise to create an internal safe place — a resource your parts can use when they feel threatened. Common in EMDR, IFS, and trauma therapy.
Parts Work
Unblending Exercise
5 minAn IFS technique for creating space between you (Self) and an activated part. When you're overwhelmed by a feeling, this exercise helps you step back into witnessing mode.
Inner Critic Dialogue
10 minA structured exercise for engaging with your inner critic part from Self. Instead of fighting the critic, you get curious about its protective purpose.
Somatic
Body Scan
10 minA systematic scan from head to toe that builds awareness of physical sensations and stored tension. Helps connect mind and body, a foundation for somatic IFS work.
Somatic Check-In
3 minA quick body-based awareness practice for noticing where emotions live in your body. Foundation for any somatic therapy or embodiment work.
Breathing
Want something that remembers what came up?
All My Parts is a journal for people doing Internal Family Systems work. Write or speak what's true, and it notices which part of you is talking, reflects it back, and keeps track of your parts between sessions.
Or start on the web. Free to begin.