“Discover Your Inner Magic: Creative IFS Exercises to Connect with Your Parts Between Sessions”

Internal Family Systems (IFS) therapy is a transformative approach that invites individuals to explore and harmonise their inner world by engaging with their “parts”—sub-personalities with unique emotions, roles, and perspectives. In IFS, the 6F model (Find, Focus, Flesh out, Feel toward, beFriend, and Fear) is typically used during sessions to directly access and interact with parts.

However, clients can also cultivate meaningful connections with their parts outside of therapy using externalised, creative, and reflective practices. These activities help clients build relationships with their parts, particularly protectors, while reducing the risk of blending—when a part overtakes the Self, leading to emotional overwhelm or disconnection.

Below, we explore a variety of exercises, including journaling, drawing, storytelling, and other creative endeavours, designed to support clients in this process. These practices foster curiosity, compassion, and trust, making them ideal for between-session work.

Why IFS Externalised Exercises Are Valuable

Externalising parts work allows clients to engage with their inner system in a structured, less intense way. By using creative outlets like writing or art, clients can maintain a compassionate, curious stance rooted in their Self, the calm, centered core in IFS.

These exercises are particularly effective for connecting with protectors, parts that guard against vulnerability or pain, as they create a safe space for dialogue without requiring direct inner access.

IFS practices also help clients stay grounded, reducing the likelihood of blending, and encourage ongoing self-discovery. Whether through a journal entry or a piece of art, these activities provide a tangible way to connect with and honour parts, paving the way for deeper healing.

1. Journaling to Dialogue with Parts

Journaling is a powerful, accessible tool for externalising parts work. It allows clients to “converse” with their parts in writing, fostering understanding and collaboration. Below are two journaling exercises tailored for between-session practice.

Two-Chair Dialogue Journaling

•  Purpose: To engage in a written conversation with a part, such as a protector, to explore its role, fears, or needs.

•  Instructions:

1.  Find a quiet, comfortable space and set an intention to connect with a part (e.g., a part that feels anxious, critical, or guarded).

2.  In your journal, write a question from your Self to the part, such as, “Why would you show up now?” or “What do you want me to understand?”

3.  Switch perspectives and write the part’s response as if it’s speaking directly to you. Allow the words to flow naturally, without filtering or overanalysing.

4.  Continue the dialogue, alternating between Self and the part, for 10–15 minutes. Ask follow-up questions like, “How long have you been doing this job?” or “What do you hope will happen?”

5.  After the dialogue, reflect on the experience. Write a few sentences about any insights, emotions, or shifts in perspective.

6.  Close by thanking the part for sharing, reinforcing trust.

•  Benefits: This exercise externalises the part’s voice, helping clients stay in Self while gaining clarity about protectors’ motivations. It’s particularly effective for building rapport with parts that feel distant or defensive.

•  Tip: If blending occurs (e.g., feeling overwhelmed by the part’s emotions), pause, take a few deep breaths, and gently ask the part to give you space to continue from Self.

Letter from a Part

•  Purpose: To deepen empathy for a part by giving it a platform to express its story or perspective.

•  Instructions:

1.  Identify a part you’d like to connect with, such as a part that feels annoyed, confused, or exhausted.

2.  Write a letter from this part to your Self or another part. For example, a protector might write, “Dear Self, I’m always on high alert because I don’t want you to feel rejected again.”

3.  Let the part share its feelings, history, or hopes. Write freely for 10–15 minutes, allowing its voice to emerge.

4.  Respond with a brief note from your Self, expressing gratitude, curiosity, or reassurance (e.g., “Thank you for protecting me. I’m here to listen and help in any way I can.”).

5.  Reflect on the letter. Journal about how it feels to hear from this part and what you’ve learned.

•  Benefits: This exercise externalises the part’s narrative, reducing blending and fostering compassion. It’s especially helpful for protectors who feel misunderstood or burdened.

•  Tip: Keep these letters in a dedicated notebook to track your evolving relationship with parts over time.

2. Drawing and Visualising Parts

Artistic expression is a dynamic way to externalize parts without direct inner dialogue. Drawing, painting, or collaging allows clients to represent parts visually, making them more approachable and tangible.

Part Portraits

•  Purpose: To create a visual representation of a part to explore its role, energy, or emotions.

•  Instructions:

1.  Gather art supplies (paper, markers, crayons, paints, or digital tools).

2.  Think of a part you’d like to explore (e.g., a critical part, a fearful part, or a protector).

3.  Draw or paint what this part looks like. It could be a person, animal, object, or abstract shape. Focus on colors, textures, and emotions that reflect the part’s essence.

4.  Add a small note or caption describing the part’s role or feelings (e.g., “This is my Defender, always ready to fight”).

5.  Reflect on the drawing. Journal about what you notice, how you feel toward the part, or any surprises that emerged.

6.  Optionally, create a second drawing showing how you’d like to support this part (e.g., a comforting image).

•  Benefits: Visualizing parts externally helps clients stay curious and unblended while gaining insight into the part’s role. Protectors often reveal their intentions through imagery, such as appearing as a shield or warrior.

•  Tip: No artistic skill is required—focus on expression, not perfection.

Parts Map Collage

•  Purpose: To create a visual map of your inner system, illustrating how parts relate to each other.

•  Instructions:

1.  Use a large sheet of paper, a poster board, or a digital collage app.

2.  Create symbols or images for different parts (e.g., a shield for a protector, a child for an exile, a flame for an angry part).

3.  Arrange the images on the paper to show relationships (e.g., a protector standing in front of an exile or parts circling the Self).

4.  Add lines, colors, or words to indicate connections, emotions, or dynamics (e.g., a red line for tension, a green line for trust).

5.  Reflect on the map. Write a paragraph about what you learned about your system, such as how protectors interact with exiles.

6.  Revisit the map over time to update it as your understanding deepens.

•  Benefits: This exercise externalises the entire system, helping clients see protectors’ roles in context. It fosters curiosity and reduces overwhelm by providing a bird’s-eye view of the inner world.

•  Tip: Use magazine clippings or printed images if drawing feels intimidating.

3. Creative Storytelling

Storytelling allows clients to explore parts through narrative, creating distance while deepening understanding. This approach is particularly effective for engaging protectors in a non-threatening, imaginative way.

Part’s Hero Journey

•  Purpose: To explore a part’s story as a heroic narrative, highlighting its strengths, struggles, and purpose.

•  Instructions:

1.  Choose a part to focus on (e.g., a perfectionist protector or a vigilant part).

2.  Write a short story (1–2 pages) imagining this part as the hero of a tale. Describe its mission, challenges, and what it’s protecting. For example, “The Sentinel stood at the cliff’s edge, guarding the valley from unseen threats…”

3.  Include a moment where the hero (the part) receives support, reveals its deeper purpose, or finds rest.

4.  Reflect on the story. Journal about how it changes your view of the part or what you appreciate about its efforts.

5.  Optionally, share the story with a trusted friend or therapist to deepen the exploration.

•  Benefits: Storytelling externalises the part’s role, making it easier to appreciate protectors’ efforts without blending. It also fosters compassion and creativity.

•  Tip: If writing feels daunting, tell the story aloud and record it.

Parts as Characters in a Play

•  Purpose: To explore interactions between parts by imagining them as characters in a scene.

•  Instructions:

1.  Identify 2–3 parts (e.g., a protector, an exile, and the Self).

2.  Write a short script (1 page) where these parts are characters in a play, interacting in a specific setting (e.g., a council meeting or a forest).

3.  Let each part express its perspective. For example, a protector might say, “I’m keeping everyone safe!” while an exile whispers, “I just want to be seen.”

4.  Include a moment where the Self listens and offers compassion or guidance.

5.  Reflect on the script. Journal about what you learned about the parts’ dynamics.

•  Benefits: This exercise externalises parts’ voices and relationships, helping clients stay in Self while exploring complex dynamics. It’s especially useful for understanding protectors’ motivations.

•  Tip: Act out the scene with small objects (e.g., figurines) to make it more interactive.

4. Guided Imagery with Objects

Using physical objects to represent parts can ground clients and externalize their inner work. This tactile approach is playful and accessible, making it ideal for between-session practice.

Parts Object Dialogue

•  Purpose: To connect with a part using a physical object as a stand-in for its energy.

•  Instructions:

1.  Choose a small object to represent a part (e.g., a stone for a heavy protector, a feather for a light part, a key for a controlling part).

2.  Hold the object and speak to it as if it’s the part. Ask questions like, “What are you carrying?” or “How can I support you?”

3.  Listen for any intuitive responses and write them down.

4.  Reflect on the experience. Journal about how it felt to connect with the part this way.

5.  Keep the object in a special place as a reminder of the part’s presence.

•  Benefits: This exercise externalises the part’s energy, making it easier to stay in Self. It’s particularly helpful for connecting with protectors who feel distant or unapproachable.

•  Tip: Create a small “parts altar” with objects representing multiple parts to honor your inner system.

5. Body-Based Reflection

Parts often manifest in the body as physical sensations (e.g., tightness in the chest for a protector, butterflies in the stomach for an exile). Body-based exercises help clients connect with parts indirectly through physical awareness.

Body Scan Journal

•  Purpose: To notice where parts show up in the body and engage with them reflectively.

•  Instructions:

1.  Sit or lie down in a quiet space. Close your eyes and take a few deep breaths.

2.  Scan your body slowly, noticing sensations like tension, warmth, or heaviness.

3.  Choose one sensation and imagine it’s linked to a part. For example, a tight jaw might be a protector holding back words.

4.  Journal about the sensation, asking, “What is this part trying to tell me?” or “What does it need right now?”

5.  Write a short note from your Self to the part, offering gratitude or support (e.g., “Thank you for holding this. I’m here with you.”).

6.  Reflect on how the sensation shifts after journaling.

•  Benefits: This exercise connects clients with parts through the body, reducing blending and fostering curiosity. It’s especially grounding for clients who feel disconnected from their emotions.

•  Tip: Practice this exercise for 5–10 minutes daily to build body awareness.

Body Movement Dialogue

•  Purpose: To explore a part’s energy through gentle movement and reflection.

•  Instructions:

1.  Identify a part you’d like to connect with (e.g., a restless protector).

2.  Stand or sit in a comfortable space and notice how this part feels in your body (e.g., fidgety hands, tense shoulders).

3.  Create a small movement that reflects the part’s energy (e.g., pacing for a restless part, crossing arms for a guarded part).

4.  Perform the movement mindfully for 1–2 minutes, then pause.

5.  Journal about the experience, asking, “What is this part expressing through this movement?” or “What does it need?”

6.  Offer a gesture of comfort from your Self (e.g., placing a hand on your heart) and note how it feels.

•  Benefits: This exercise externalises the part’s energy through movement, helping clients stay grounded while exploring protectors’ roles.

•  Tip: Pair this with soothing music to create a calming atmosphere.

Tips for Successful Practice

•  Set an Intention: Before starting any exercise, invite your Self to lead with curiosity, compassion, and calmness.

•  Stay Grounded: If you feel overwhelmed or blended with a part, pause, focus on your breath, or touch a grounding object (e.g., a stone) to return to Self.

•  Be Consistent: Practice one or two exercises weekly to build trust with parts and deepen your connection.

•  Reflect and Integrate: After each exercise, journal about your experience to process insights and track progress.

•  Seek Support: Share your experiences with a therapist or IFS practitioner to deepen your work and address any challenges.

•  Be Patient: Building relationships with parts takes time. Celebrate small moments of connection and trust the process.

Conclusion

These externalised Internal Family Systems exercises - journaling, drawing, storytelling, object work, and body-based reflection offer clients creative, accessible ways to connect with their parts between sessions.

By engaging protectors and other parts in a safe, playful, and compassionate manner, clients can reduce blending, build trust, and cultivate greater self-awareness. These practices empower clients to carry the principles of IFS into their daily lives, fostering healing, harmony, and a deeper connection with their inner system.

Whether through a heartfelt letter, a colourful drawing, or a mindful movement, each exercise is an invitation to honour and understand the parts that make up the beautiful complexity of the self.

If you are looking to explore your inner world with IFS Therapy in London please do not hesitate to get in touch for an initial consultation