IFS Therapy is a client-led approach that respects each client’s pace and goals; it establishes a
productive, trusting and collaborative partnership between therapist and client.
productive, trusting and collaborative partnership between therapist and client.
All parts are welcome!
"There are no bad parts" - Richard Schwartz
"There are no bad parts" - Richard Schwartz
Internal Family Systems Therapy
IFS is at the forefront of the movement toward a more collaborative therapeutic approach that relies on clients’ intuitive inner wisdom. It is one of the fastest growing psychotherapeutic models today, and offers a clear, non-pathologising, optimistic and empowering view of human cognitive and emotional life. A dynamic approach suited to both Coaching and Therapy sessions in which transformation, healing and integration occur.
IFS is evidence-based and has become a widely-used form of psychotherapy, particularly with trauma. It is a practical and effective way of working with individuals, peer and corporations.
The Internal Family Systems Model
Richard C. Schwartz, PhD, has been developing the IFS model over the past 40 years, with IFS now practiced by thousands of professionals Internationally. Professionals trained in the IFS model easily integrate it into a wide variety of practices using the unique methods IFS offers to create safe environments for clients to become Self-transforming. IFS is a simple yet sophisticated integration of psychology, spirituality, and intra-psychic and family systems theory.
IFS is at the forefront of the movement toward a more collaborative therapeutic approach that relies on clients’ intuitive inner wisdom. It is one of the fastest growing psychotherapeutic models today, and offers a clear, non-pathologising, optimistic and empowering view of human cognitive and emotional life. A dynamic approach suited to both Coaching and Therapy sessions in which transformation, healing and integration occur.
IFS is evidence-based and has become a widely-used form of psychotherapy, particularly with trauma. It is a practical and effective way of working with individuals, peer and corporations.
The Internal Family Systems Model
Richard C. Schwartz, PhD, has been developing the IFS model over the past 40 years, with IFS now practiced by thousands of professionals Internationally. Professionals trained in the IFS model easily integrate it into a wide variety of practices using the unique methods IFS offers to create safe environments for clients to become Self-transforming. IFS is a simple yet sophisticated integration of psychology, spirituality, and intra-psychic and family systems theory.
Grounding and Breathing Exercise - Seated in a chair
To connect with your Self energy, try the following exercise. It only takes a few minutes and the more you practice, the more effective it will become.
Feel your feet on the floor - squeeze your soles down one by one if it helps to bring your attention more fully to the ground.
Move your attention up each leg to your torso, and yield a little into the seat.
Notice the points of contact with the chair, back of thighs, sitting bones. And your hands in your lap or on the chair arms.
Notice your spine, your back against the chair back. Your shoulders, neck and head aligned on top of your spine.
Bring your attention to your breath.
Is your breath fast and high up in your nostrils, throat or chest? Or do you feel it more in your chest? Perhaps in your diaphragm or solar plexus area? Maybe you feel it more in your abdomen.
Abdominal breathing is the most relaxing and soothing for us, so let's gently move the breath to the belly:
Place one hand on your belly and the other hand on your chest; just feel the weight of your hands and get comfortable with the sensation.
And now visualise the breath entering your belly through your hand as you breathe in - feel how your hand gently moves outward on the inhale. If it feels at all uncomfortable stop, and go back to feeling your feet on the ground.
If you feel ok to continue, visualise the air moving into your abdomen on the inhale, feeling your lower hand move gently. And then visualise the air moving out of your chest through your upper hand on the exhale, feeling your upper hand move slightly.
Continue for 2 minutes, keep your attention on the breath and hand movements.
Stop when you're ready, and notice how you feel.
Do you feel more calm?
To connect with your Self energy, try the following exercise. It only takes a few minutes and the more you practice, the more effective it will become.
Feel your feet on the floor - squeeze your soles down one by one if it helps to bring your attention more fully to the ground.
Move your attention up each leg to your torso, and yield a little into the seat.
Notice the points of contact with the chair, back of thighs, sitting bones. And your hands in your lap or on the chair arms.
Notice your spine, your back against the chair back. Your shoulders, neck and head aligned on top of your spine.
Bring your attention to your breath.
Is your breath fast and high up in your nostrils, throat or chest? Or do you feel it more in your chest? Perhaps in your diaphragm or solar plexus area? Maybe you feel it more in your abdomen.
Abdominal breathing is the most relaxing and soothing for us, so let's gently move the breath to the belly:
Place one hand on your belly and the other hand on your chest; just feel the weight of your hands and get comfortable with the sensation.
And now visualise the breath entering your belly through your hand as you breathe in - feel how your hand gently moves outward on the inhale. If it feels at all uncomfortable stop, and go back to feeling your feet on the ground.
If you feel ok to continue, visualise the air moving into your abdomen on the inhale, feeling your lower hand move gently. And then visualise the air moving out of your chest through your upper hand on the exhale, feeling your upper hand move slightly.
Continue for 2 minutes, keep your attention on the breath and hand movements.
Stop when you're ready, and notice how you feel.
Do you feel more calm?
Listen to Dick Schwartz introduce the IFS Model in the videos below from the IFS Institute's website
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Links to further information:
Richard Schwartz's accessible new book available in print or as an audiobook (meditations narrated by Dick Schwartz)
No Bad Parts
https://www.audible.co.uk/pd/No-Bad-Parts-Audiobook/B09GKWL1Y2
Short article from Psychology Today
https://www.psychologytoday.com/gb/therapy-types/internal-family-systems-therapy
The IFS Model Outline from the IFS Institute website
ifs-institute.com/resources/articles/internal-family-systems-model-outline
Podcast: Elise Loehnen from goop Labs in conversation with Dick Schwartz about "The Mini Minds Inside Us"
https://goop.com/the-goop-podcast/richard-schwartz-on-the-mini-minds-inside-us/
Numerous podcasts from the IFS Institute website
https://ifs-institute.com/resources/podcasts-and-teleconferences
Free community webinars on specific topics from the IFS website
https://ifs-institute.com/resources/videos
Richard Schwartz's accessible new book available in print or as an audiobook (meditations narrated by Dick Schwartz)
No Bad Parts
https://www.audible.co.uk/pd/No-Bad-Parts-Audiobook/B09GKWL1Y2
Short article from Psychology Today
https://www.psychologytoday.com/gb/therapy-types/internal-family-systems-therapy
The IFS Model Outline from the IFS Institute website
ifs-institute.com/resources/articles/internal-family-systems-model-outline
Podcast: Elise Loehnen from goop Labs in conversation with Dick Schwartz about "The Mini Minds Inside Us"
https://goop.com/the-goop-podcast/richard-schwartz-on-the-mini-minds-inside-us/
Numerous podcasts from the IFS Institute website
https://ifs-institute.com/resources/podcasts-and-teleconferences
Free community webinars on specific topics from the IFS website
https://ifs-institute.com/resources/videos