How to Do IFS Therapy: 4 Simple Exercises for Beginners (No Experience Needed!)

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VIDEOS MENTIONED
IFS Meditation - identify the parts of you protecting your heart from pain
➡️    • IFS Meditation - identify the parts of you...  
IFS Parts Mapping - Intuitive drawing exercise follow along
➡️    • IFS Parts Mapping - Intuitive drawing exer...  

DESCRIPTION
Can you start practicing Internal Family Systems (IFS) on your own, even if you’re new to the model? Absolutely! In this video, I’ll share four simple and practical ways to begin exploring IFS today—no prior knowledge or experience is required.

🍂 You’ll learn:
1. A gentle heart-centered IFS meditation to connect with your inner protectors.
2. A powerful exercise from Acceptance and Commitment Therapy (ACT) to uncover and work with core beliefs that seamlessly flows into an IFS exercise.
3. How intuitive drawing can help you connect with parts of yourself in a new way that just needs a bit of curiosity.
4. A creative Gestalt-inspired exercise to access and understand inner conflicts from an IFS perspective.

IFS is an experiential model, and these exercises are designed to help you dive in and start understanding your inner system right away. Each practice is tailored to guide you at your own pace, offering space to connect with curiosity and compassion.

WHAT IS IN THE VIDEO (CHAPTERS)
Introduction - 00:00
Explore the parts protecting your heart from pain through the Heart meditation - 01:58
Discover a core belief with ACT and explore it through IFS - 03:11
Explore and map your parts through intuitive drawing - 05:57
Get to know your parts with the chairs exercise - 07:47

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