Accessing Self Energy in IFS
Understanding Self Energy in IFS: What It Is and How to Access It
What is Self Energy?
Self energy is a core concept in Internal Family Systems (IFS) therapy and other mindfulness-based approaches. It refers to our essential nature - a state of being characterized by calmness, clarity, compassion, and other positive qualities. This inner source of wisdom and strength is always present, though it can become obscured by our thoughts, emotions, and habitual patterns.
Key attributes of Self energy include:
Calmness: A sense of inner peace and equanimity
Clarity: Clear perception and understanding
Compassion: Kindness towards oneself and others
Curiosity: Open and interested attitude
Confidence: Trust in one's abilities and inherent worth
Creativity: Access to innovative solutions and expressions
Courage: Ability to face challenges
Connectedness: Feeling of unity with oneself and others
When we operate from Self energy, we approach life's challenges with greater resilience, make decisions aligned with our values, and interact with others from a place of genuine empathy and understanding.
The Internal Family Systems Model
To fully grasp the concept of Self energy, it's helpful to understand the Internal Family Systems (IFS) model developed by Dr. Richard Schwartz. This approach views the psyche as composed of multiple parts or subpersonalities, each with its own perspective, feelings, and goals.
These parts generally fall into three categories:
Exiles: Vulnerable parts often carrying burdens of past trauma or pain
Managers: Protective parts that try to control situations and prevent pain
Firefighters: Reactive parts that attempt to distract or numb when exiles are activated
The Self is distinct from these parts. It's the core essence of who we are, possessing the wisdom and compassion to harmonize our internal system. In IFS therapy, the goal is often to help clients access Self energy and, from that place, heal and integrate their various parts.
Why Accessing Self Energy Matters
Connecting with Self energy is crucial for several reasons:
1. Emotional Regulation
When we're in touch with our Self, we can observe our emotions without being overwhelmed by them. This allows for more effective emotional regulation and stress management.
2. Improved Relationships
Operating from Self energy enables us to listen more deeply, communicate more clearly, and respond to others with genuine empathy and understanding.
3. Enhanced Decision-Making
Self energy provides clarity and wisdom, allowing us to make choices that align with our true values and long-term wellbeing, rather than reacting from fear or habit.
4. Personal Growth and Healing
From the perspective of Self, we can work with our parts to heal past wounds, transform limiting beliefs, and foster personal growth.
5. Increased Resilience
Self energy allows us to face life's challenges with greater adaptability and inner strength. We're better equipped to navigate difficulties without losing our center.
6. Creativity and Flow
When operating from Self, we often experience enhanced creativity and moments of 'flow,' where we're fully engaged in the present moment.
7. Spiritual Connection
Many people report that accessing Self energy deepens their sense of spiritual connection or unity with something greater than themselves.
Techniques for Accessing Self Energy
Now that we understand what Self energy is and why it's important, let's explore various techniques for accessing it. Remember, different methods may work better for different individuals, so it's worth experimenting to find what resonates most with you.
1. Mindfulness Meditation
Mindfulness meditation is one of the most direct routes to accessing Self energy. This practice involves focusing attention on the present moment without judgment.
Steps:
Find a quiet, comfortable place to sit.
Close your eyes or soften your gaze.
Bring attention to your breath, noticing the sensation of each inhale and exhale.
When thoughts or feelings arise, acknowledge them without getting caught up in them.
Gently return your focus to your breath each time you notice your mind has wandered.
Start with 5-10 minutes and gradually increase the duration as you become more comfortable.
Regular practice helps cultivate the observer perspective characteristic of Self energy.
2. Body Scan Meditation
The body scan technique helps ground you in physical sensations, often leading to a sense of presence characteristic of Self energy.
Steps:
Lie down or sit comfortably.
Close your eyes and take a few deep breaths.
Begin to focus your attention on your toes, noticing any sensations present.
Slowly move your attention up through your body - feet, ankles, legs, pelvis, torso, arms, neck, and head.
Notice any areas of tension or discomfort without trying to change them.
End by sensing your body as a whole, feeling the life energy flowing through you.
3. Self-Compassion Practice
Cultivating self-compassion is a powerful way to access Self energy, particularly when dealing with difficult emotions or situations.
Steps:
Place a hand on your heart or another soothing spot.
Acknowledge your current experience: "This is a moment of suffering" or "This is hard right now."
Recognize the universality of your experience: "Suffering is a part of life" or "Many people feel this way sometimes."
Offer yourself words of kindness: "May I be kind to myself" or "May I give myself the compassion I need."
4. Nature Connection
Spending time in nature can often help us access Self energy by grounding us in the present moment and connecting us to something larger than ourselves.
Steps:
Find a natural setting - a park, forest, beach, or even a quiet garden.
As you walk or sit, engage all your senses.
Notice the sights, sounds, smells, and textures around you.
Feel your connection to the earth beneath you.
Observe any shifts in your internal state as you connect with nature.
5. Creative Expression
Engaging in creative activities can often bypass our analytical mind and connect us directly with Self energy.
Steps:
Choose a creative activity you enjoy (drawing, writing, dancing, playing music, etc.).
Set aside some uninterrupted time.
Engage in the activity without judgment or expectation.
Notice moments when you feel fully present and in flow.
Reflect on how you feel before, during, and after the creative process.
6. Parts Work
This technique, derived from IFS therapy, involves directly engaging with your inner parts to access Self energy.
Steps:
Identify a part of you that's currently active (e.g., an anxious part).
Imagine this part at a distance from you. What does it look like? How old is it?
Notice how you feel toward the part. If you feel anything other than curiosity and compassion, those are other parts. Ask them to step back.
When you feel curious and compassionate, you're in Self. From this place, you can work with the original part.
Ask the part what it wants you to know. Listen without judgment.
Thank the part for sharing and let it know you'll return to talk more.
7. Loving-Kindness Meditation
This meditation practice helps cultivate feelings of goodwill towards ourselves and others, often leading to a sense of expansiveness characteristic of Self energy.
Steps:
Sit comfortably and take a few deep breaths.
Bring to mind someone you care about deeply.
Silently repeat phrases like: "May you be happy. May you be healthy. May you be safe. May you live with ease."
Gradually extend these wishes to others - friends, neutral people, difficult people, and finally all beings.
Include yourself in these wishes, noticing any resistance that arises.
8. Somatic Experiencing
This body-based approach can help access Self energy by releasing tension and trauma stored in the body.
Steps:
Sit or lie comfortably and close your eyes.
Notice any areas of tension or discomfort in your body.
Gently place your attention on one of these areas.
Notice any sensations, emotions, or images that arise.
Allow any subtle movements or impulses your body wants to make.
Notice any shifts or releases that occur.
Integrating Self Energy into Daily Life
While specific practices are valuable, the ultimate goal is to integrate Self energy into our daily lives. Here are some strategies for doing so:
Regular Practice: Set aside time each day for one or more of the above practices.
Mindful Transitions: Use transitions between activities as cues to check in with yourself and reconnect with Self energy.
Self-Check-Ins: Periodically throughout the day, pause and ask, "Who's driving right now - Self or a part?"
Trigger Plan: Identify situations that typically activate parts and plan how to access Self energy in those moments.
Journaling: Reflect on experiences of Self energy in a journal, noting what helps you access it and how it affects your life.
Community: Connect with others interested in this work. Sharing experiences can provide support and new insights.
Professional Support: Consider working with a therapist trained in IFS or a similar approach to deepen your understanding and practice.
Accessing Self energy is a skill that develops over time.
Be patient with yourself and celebrate small moments of connection. With consistent practice, you'll find it easier to tap into this inner wellspring of wisdom and compassion, transforming your relationship with yourself and the world around you.
By understanding and accessing your Self energy, you open the door to profound healing, growth, and a more fulfilling life. It's a journey that offers rewards that ripple out into every aspect of your existence, fostering greater peace, purpose, and connection.