I would like to provide you with background and explanations on the IFS model of psychotherapy so that we may use our session time to work! Following are some helpful IFS resources - videos, podcasts, meditations and books
Videos
IFS represents a paradigm shift in psychology by seeing parts (multiplicity, in therapy-speak) as a healthy and natural state of mind...
This makes IFS different from other therapeutic approaches. Dick Schwartz is the founder of IFS
It’s pretty common for people to have an inner critical voice! This is how IFS sees it and works with it
I personally find that the way IFS sees and works with compulsive behaviors to be tremendously healing in and of itself!
Finally, here’s a video explaining IFS to kids, using animation. And yes, the Disney movies Inside Out are based on IFS
Podcasts
Tim Ferris describes IFS as a system that helps us to work with and that gives ourselves some peace of mind from things that get in the way of us being better human beings (such as flare-ups of anger, sadness and self-flagellation) A long-form podcast that includes a live demo. Listen
Gabby Bernstein says: "I've been practicing this therapy for over a decade... and it has completely changed me on a very, very core level. It has changed everything about me and my life."
In this podcast she and Dick Schwartz discuss all things IFS… Listen
And in this podcast, you get to listen in on her IFS session with Dick… Listen
Alanis Morissette received IFS therapy when she sought help for work addiction. She found it to be deeply soulful, leading her to a great sense of wholeness. Listen
Here is Rangan Chatterjee on his podcast Feel Better Live More: "IFS has had a transformative impact on my own life – I feel calmer, more content and more at peace than I have ever done before. And without question, it has helped me to become a better husband and father." Listen Watch
Psychotherapy Central has an excellent series of short (15-30 minutes) podcasts that cover everything you need to know about IFS, including what to expect in your first IFS session. Listen
Meditations
IFS therapy is essentially a journey of self-exploration and self-discovery, guided by the therapist. You can get a feel of what it's like, and the kind of shift in perspective it can bring, using guided meditations.
A short and simple guided meditation, suitable for someone who has not experienced IFS before:
A soothing and strengthening guided meditation, useful for if you are feeling any inner disturbances:
A guided meditation for connecting with your Self energy:
You may want to start doing a daily check in with your parts… A guided meditation can be helpful
Books
Jay Earley’s book is the one I would recommend if you would like to use IFS therapy on yourself. It is a step-by-step guide and provides tools and techniques to work with your inner system.
The creator of IFS, Dick Schwartz’s book is my recommended introductory book.
No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model
Read this book for the IFS perspective on on your struggles in intimate relationships
You Are the One You've Been Waiting For: Applying Internal Family Systems to Intimate Relationships