THE IFS
SANCTUARY
“No bad parts.” Only protectors doing their best.
This space helps you identify parts, approach them with curiosity, and access Self energy: calm, clarity, compassion, courage, confidence, creativity, and connectedness.
- Map a part (name, role, protect/exile/firefighter).
- Notice if you’re blended. Unblend with one button.
- Use the 6F Journey to dialogue kindly.
- Save insights in the Ledger.
Meet Your Inner Cast
Add parts with respect. Protectors are not the enemy. They’re guardians. Exiles carry pain. Firefighters put out emotional fires fast.
Before you engage a part, ask: “How do I feel toward this part?” If the answer is hatred, urgency, fear, or contempt, you’re probably blended with another part. Use the Unblend tab first.
“Thank you for trying to protect me.”
Even if you don’t like what a part does, it usually has a protective intention. Appreciation softens the system.
Find • Focus • Flesh Out
A guided IFS dialogue: Find the part, Focus on it, Flesh it out, Feel toward it, Befriend it, and learn what it Fears.
Go slow. If you feel flooded, step back and use Unblend. IFS works best at the pace of safety.
Step Back from the Storm
Unblending means separating from a part enough to relate to it. You’re not deleting it. You’re creating space.
“I see you. I’m here with you.”
What part is blended right now?
Where in the body does it show up?
Say internally: “Could you give me 10% space, just for a moment?”
- Thank it for protecting you.
- Ask what it’s afraid would happen if it relaxed.
- Offer a compromise: “Give me 30 seconds.”
- If you’re overwhelmed, stop and ground (feet, breath, room scan).
Use this when you feel flooded. It’s not “extra.” It’s part of the work.
This module is educational and supportive, not a substitute for medical or mental health care. If you feel unsafe, reach out to local emergency services or a crisis line in your region.
Your Inner Archives
Save insights and commitments. This stores locally in your browser (localStorage).
This module is educational and self-reflective. It can support therapy, but it is not a replacement for professional care. If you feel at risk of harming yourself or others, or you’re in immediate danger, contact local emergency services right now.
- You feel flooded, dissociated, or panicky.
- Memories are surfacing too fast.
- You feel compelled to “break through” instead of gently relating.
- Grounding (tab Unblend), hydration, a walk, talking to a safe human.
- Therapy support for intense exiles and trauma work.
- Going 10% slower than your system wants to go.