You have opened the door and, as you are greeting the new guest, all the existing guests (parts) are aware that a new part has entered the space. Imagine that you are at home with other guests already there, and this new guest has just arrived. Let’s continue with the example of a guest coming for a visit. We cannot deny their presence any longer… and we need to be careful now because there might be other parts of our system that are not happy to welcome this guest in our inner system. It is like opening the door to a guest and letting this guest come in for the first time. Going through the first 3 F’s is a big deal for a system that has never done it before. Once we have found, focussed and fleshed out a part, we have basically chosen a target part that we might get to know better. These first three F’s are interlinked and can happen more or less at the same time, especially if we are familiar with the process. Generate a precise set of body sensations located in a specific section of the body It is as if all the different aspects of the part come together and we have more sense of this part so that we can Flesh it out. It is at this point that the part shows itself in a more complete form. If we focus enough, the process continues into the next F.Īt this point, after enough time has been spend Finding and Focussing, the part has become a stable set of bodily sensations and/or emotions, thoughts, images, etc. Spend some time recognising that there is a part of you that wants your attention right now.įocus on whatever is making itself known to you for a little while. At this point, good prompts areĬan you allow whatever is emerging to be there? It is important to keep on focusing on what is happening inside as we are not used to doing so. Focussing makes sure that the part has enough space and time to show itself and that we give it attention. We are now in the second F because we are Focussing on that specific part. Is there an emotion or a set of thoughts that come to the fore?Īs the process of Finding unfolds, we keep our attention on what is emerging to make sure that the part is allowed to express itself in the way it best sees fit in that particular time. Is there anything you perceive in or around your body that does not fully feel like it is you? Is there any specific section of your body that you are feeling more than others? What do you notice if you turn your attention inwards? I usually find that this method allows for a part to spontaneously emerge. If this is the first time doing IFS, you might have a first experience of a part of you that is making itself present. If you manage to spend enough time looking inside, you will notice that a specific set of emotions, thoughts, body sensations and/or images come to the fore. Not having to produce language and communicate with others also allows for better connection to our inner world. Being silent and closing the eyes usually helps at this point as we tend to pay more attention to sounds and images that come from outside of us. The easiest way to achieve this is to turn your attention inwards and recognise what is happening inside. We usually start with Finding a part in the system that is asking for attention at that specific moment. I put these three F’s together in one stage because they are interconnected and tend to happen at the same time. This stage is made of the first 3 F’s (Find, Focus and Flesh out). IFS Articles on Protectors Stage 1 - becoming aware of a part ( Find, Focus, Flesh out) Please remember to refer to my IFS articles below if you want to read more about Self or Protectors. Stage 3 - connect to the part only if there is enough Self-energy available ( Befriend, Fear) Stage 2 - check if there is enough Self-energy to connect to the part ( Feel toward) Stage 1 - becoming aware of a part ( Find, Focus, Flesh out) Like any technique in therapy, its effectiveness is based on the level of training of the therapist and on the trust established between client and therapist. The therapist’s task is, first and foremost, to follow the client’s system, and these 6 F’s can be a useful map to have, but they do not need to become prescriptive. When it comes to using or seeing the 6 F’s in action (for example if you have come across a video by an IFS Therapist or if you go to an IFS training), you might realise that it is not always possible to follow these steps in the exact sequence. With enough training and practice, they can be used on yourself to help you navigate your own system, but I need to warn you that it is quite challenging to do this on your own.
These steps are excellent for teaching purposes because they give a clear and simple map to follow.
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