IFS Exercise: Mapping Your Parts

Do you sometimes feel like there are different sides of your personality that conflict with each other? Maybe one part of you wants to be disciplined and productive, while another part just wants to relax and have fun.

Or perhaps one part feels ashamed and unworthy, while another strives to prove your value through achievements.

According to the Internal Family Systems (IFS) model developed by psychologist Richard Schwartz, it's natural and normal to have various "parts" with their own beliefs, emotions, motivations and roles.

By learning to relate to your parts with curiosity and compassion, rather than shame or judgment, you can access an inner source of wisdom and wholeness called the "Self" that allows all your parts to harmonize and heal.

In his book No Bad Parts, Schwartz describes a powerful exercise called Mapping Your Parts that gives you a visual representation of a related group of parts and how they interact as a system. Mapping enables you to separate from your parts and get an overview perspective, rather than being blended with or overwhelmed by their emotions and beliefs. It's a great way to get to know your inner world.

This article will explain the key concepts of IFS and guide you step-by-step through the Mapping Your Parts exercise. By the end, you'll have a practical tool for understanding your inner dynamics and facilitating your own emotional healing and growth. Let's dive in!