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

Step 5: Invite the Part to Speak In your mind, invite the part to come forward and express itself. You might say, "I am here to listen to you. Please tell me what you want me to know." Step 6: Listen Without Judgment Allow the part to speak freely. As it expresses itself, focus on listening without judgment. Notice any tendencies to criticize, dismiss, or fix the part’s feelings and gently let those tendencies go. Simply listen with an open heart and mind. Step 7: Acknowledge the Part’s Feelings Acknowledge the feelings and experiences of the part. You might say, "I hear you. Thank you for sharing this with me." Validate its emotions and experiences, recognizing that they are valid and important. Find a quiet, comfortable place to sit. Close your eyes and take a few deep breaths. Set the intention to listen without judgment. Invite the Part: In your mind, say, "Inner Critic, I am here to listen to you. Please tell me what you want me to know." Listen: Inner Critic: "I am worried that you are not doing enough. You need to work harder and be perfect." Self: "I hear you. Thank you for sharing this with me." Example Exercise Listening to the Inner Critic Set the Scene: