Internal Family Systems (IFS) Therapy Bundle (444 pages)

First page Table of contents Next page Last page
Internal Family Systems (IFS) front cover (p.1)1
IFS Introduction2
Welcome3
What is the Internal Family Systems (IFS)?4
Overview of the "Parts" Theory5
The Self7
The Protector9
Exiles10
Managers11
Firefighters12
Exercises13
Understanding the Basics of IFS14
Identifying your True Self16
Strengthening Your Conect True Self18
Identifying Manager Parts20
Exploring the Roles of Your Manager Parts22
Identify Your Firefighter Parts25
Understanding the Purpose of Your Firefighter Parts27
Identifying Your Exiled Parts30
Exploring Stories of Your Exiled Parts32
Recognising Your Parts in Action34
Journaling to Enhance Self-Awareness36
Developing a Compassionate Voice in Your Head38
Self-Compassion Meditation41
Internal Dialogue Techniques43
Creating a Safe Space for Your Parts46
Identifying Burdens49
Creating a Safe Space for Your Parts51
Releasing Burdens Using Visualisation53
Establishing a Trusting Relationship with your Parts55
Practising Active Listening with your Parts58
Identifying Boundary Issues61
Establishing & Maintaining Boundaries64
Healing Wounded Parts67
Creating an Integrated System70
Identifying Internal Conflicts73
Understanding Relationship Patterns76
Strengthening Communication in Relationships80
Mindfulness Techniques for Balanced Living84
Mental Body Scan87
Daily IFS Check-in89
Creating a Personalised IFS Growth Plan91
Conclusion: Embracing the IFS Journey94
IFS Workbook96
Welcome96
01 INTRODUCTION97
Purpose of the Workbook98
Overview of Parts Therapy & Internal Family Systems (IFS)102
Engaging with the Exercises108
Importance of Self-Compassion & Patience in the Process110
How to Approach the Exercises113
02 PARTS WORK114
Introduction to Parts Therapy115
Overview of the Internal Family System (IFS)119
Exercise 1: List Your Parts121
Exercise 2: Describe Each Part125
03 PARTS MAPPING129
Introduction to Parts Mapping130
Exercise 3: Draw Your Parts Map132
Exercise 4: Colour Coding Parts for Emotions136
04 RELATIONSHIPS140
Understanding Interactions141
Exercise 5: Parts Relationship Mapping142
Exercise 6: Identifying Conflicts146
05 DIALOGUE WITH PARTS149
Establishing Dialogue150
Exercise 7: Writing Dialogue with Parts151
Exercise 8: Guided Meditation for Meeting a Part156
06 ACTIVE LISTENING160
Exercise 9: Listening Without Judgment162
Exercise 10: Asking Open Ended Questions165
07 SELF COMPASSION169
Building Compassion170
Exercise 11: Compassiionate Letter to a Part171
Exercise 12: Self-Soothing Techniques175
08 SAFE SPACES188
Creating Safe Spaces189
Exercise 13: How to Visualise a Safe Space190
Exercise 14: Visualisation of Safe Spaces for Parts194
Exercise 15: Grounding Exercises198
IFS Journal203
Journal questions (p.204-224)202
True Self Work (p.225-232)224
Journal questions (p.225-251)233
Letter to your Manager Parts (p.252-256)252
Journal questions (p.257-274)257
Conversation with Your Firefighters (p.275-279)274
Journal questions (p.280-287)280
Your Exiled Parts (p.289-292)289
Journal questions (p.293-296)293
Conversation with your Exiled Parts (p.297-301)297
Weekly Exercises of Recognising your Parts (p.302-306)302
Journal questions (p.307-313)307
Compassion Practice (p.313-316)313
Journal questions (p.317-320)317
Safe Space Creation (p.321-324)321
Journal questions (p.325-328)325
Releasing Burdens (p.329-331)329
Journal question332
Trust Building (p.333-335)332
Journal questions (p.336-377)336
IFS flashcards (p.378-402)378
IFS affirmations (p.404-443)404 - 405

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