Daily IFS Check-In: Finding the Self Through the Parts
(Approx. 10–15 minutes — ideally in the morning or evening)
🧘 Step 1: Centering the Body (2 minutes)
Gently close your eyes or soften your gaze.
Take a deep breath in through your nose…
and let it out slowly through your mouth.Let your breath settle into its natural rhythm. Just allow yourself to arrive.
With each exhale, release any tightness in your shoulders, your jaw, or your belly.
Remind yourself: “There is nothing I need to fix right now. I’m just here to listen.”
🌀 Step 2: Body Scan (3–4 minutes)
Begin to gently scan your body from head to toe.
Start with the crown of your head. Notice if there’s any tension, warmth, or heaviness.
Move down through your face… neck… shoulders…Scan slowly through your chest, heart, and belly. Notice where you feel openness — or constriction.
Let your attention move into your arms, down to your hands and fingertips.
Continue the scan through your back… pelvis… thighs… knees… all the way to your feet.
Wherever you notice sensation — tension, tingling, numbness, heat — just acknowledge it with curiosity.
You might say to yourself: “I’m here with you. You’re not alone.”
💬 Step 3: Parts Awareness & Compassionate Inquiry (5–10 minutes)
Now gently begin to notice:
Who is present in me today?
Use the questions below to explore:
1. What part of me is most active right now?
- Is it an inner critic?
- A worried part?
- A tired or avoidant part?
- A driven part that wants to push through?
🪞 Pause to listen. You don’t need to fix or analyze — just notice.
2. Where do I feel this part in my body?
- Is it in my chest, stomach, throat, or elsewhere?
- What does that sensation feel like?
🪶 Place a gentle hand on that area if it helps bring compassion.
3. What is this part trying to do for me today?
- Is it protecting me from shame or failure?
- Is it trying to keep me safe by overthinking?
- Does it want to shut down because it’s overwhelmed?
🌱 Ask with warmth: “What are you afraid would happen if you didn’t do your job today?”
4. Can I offer this part some space, without trying to change or push it away?
- What does it need from me right now?
- Can I thank it for trying to help — even if it’s not doing it perfectly?
🧡 Let this part know: “I see you. I’m here with you. You don’t have to carry this alone.”
5. Is there a sense of Self present with me now?
- Can I feel even a small amount of calm, curiosity, or compassion?
- If not, that’s okay. Can I ask the parts for just a little space, so I can connect with my deeper Self?
🕊 Take a breath and gently ask: “Can you step back just a little, so I can be with you from a clearer place?”
🧭 Optional Integration Prompt:
Ask yourself: What is one thing I can do today that supports all my parts — and honors my Self?
This might be:
- Taking a break
- Following through on a small task
- Saying “no” to something that overwhelms you
- Reaching out for connection
- Journaling or movement
☀️ Closing:
As you end the check-in, take one more deep breath.
You might want to thank your parts — even the ones that are hard to be with — for showing up.
Let them know they’ll have more chances to be heard.
Carry this connection with you as you move through your day.
