Unblending Exercise

5 min · Parts Work

An 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.

How to do it

1. 1

   Notice the feeling or thought that's overwhelming you right now. Name it.

2. 2

   Notice where you feel it in your body. Place a hand there if it helps.

3. 3

   Say to the part: 'I know you're here. I can feel you.'

4. 4

   Now ask it: 'Can you give me just a little space so I can get to know you better?'

5. 5

   Imagine the feeling moving slightly — from inside you to in front of you, or across the room.

6. 6

   Notice: are you the feeling, or are you the one noticing the feeling? That noticing is Self.

7. 7

   From this place of Self, ask the part: 'What are you afraid would happen if you stepped back?'

8. 8

   Reassure the part: 'I'm not trying to get rid of you. I want to understand you.'

This is a self-guided reflective practice, not medical or psychological treatment, and it is not a substitute for working with a qualified professional. If something painful opens up, go slowly and reach out for support.