We'll start with 5 minutes of cultivating the aspects of Self, as outlined by IFS. The aspects are Calm, Compassion, Curiousity, Courage, Connection, Creativity, Confidence, Clarity. We'll do this similar to Meta Noting.
"May ___ arise"
"___ arising"
"______"
Then we'll follow up with X minutes of Parts Noting - noting sensations with an emphasis on parts (subpersonalities). In the following format:
“A part of me _____”
“A part of me feels ____”
"A part of me wants ____”
"A part of me is ____”
"A part of me looks ____”
"A part of me sounds ____”
"A part of me is afraid ____”
You can sequence from one to the next, but I'd encourage staying with one part for multiple rounds. Maybe even notice how the part appears in different sense gates and how its moving/changing etc.
We'll end with a few minutes of silence, followed by a debrief and some time to get to know each other.
Developed by Sholom Gutleizer, who is a trained IFS therapist.