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### 🌱 Weekly Group Meeting Message

Topic: Learning Internal Family Systems (IFS)

**** Meetings are FREE as long as you RSVP ****
**** Without RSVP - Meeting cost is $5 *******

Join Online via Zoom: (attendance is locked 5 minutes after start)
[https://us02web.zoom.us/j/83719063008](https://www.google.com/url?q=https://us02web.zoom.us/j/83719063008&sa=D&source=calendar&usd=2&usg=AOvVaw1WCt5NZtrocx6Lv_J8Xp6c)
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### 🌿 4-Week Group Series: Attachment Theory and Relationship Patterns

Theme: How Our Attachment Styles Shape Codependency and Vulnerability to Narcissistic Abuse

Pre-Meeting Homework Video: https://youtu.be/OYoIVCHVwKI?si=3DyYSxG6KwCLCAAs

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#### Session 1: Introduction to the IFS Model

Objectives: Understand the core assumptions of IFS, differentiate between the Self and parts, and begin self-awareness practices. Content Outline:

  • Overview of IFS: Basic assumptions (e.g., everyone has parts; no "bad" parts; the mind is naturally multiple).
  • The Self: Qualities like curiosity, compassion, calmness (the "8 Cs": curiosity, compassion, confidence, courage, clarity, creativity, connectedness, calmness).
  • Introduction to parts: Managers (proactive protectors), Firefighters (reactive protectors), and Exiles (vulnerable wounded parts).
  • Why IFS works: Healing through unblending and leading from the Self.

Activities:

  • Guided meditation (10–15 min): Participants close their eyes and notice any internal "voices" or feelings without judgment.
  • Group discussion: Share one example of an internal conflict (e.g., "I want to exercise but feel lazy").

Homework:

  • Read the IFS Model Outline from the IFS Institute website (about 20–30 min).
  • Journal: Notice and list 2–3 "parts" that showed up during your day (e.g., a critical inner voice).

#### Session 2: Identifying and Mapping Your Parts

Objectives: Learn to recognize different types of parts and create a personal "parts map" for self-exploration. Content Outline:

  • Deep dive into parts: Characteristics of Managers (e.g., perfectionist, planner), Firefighters (e.g., binge eater, anger outburst), and Exiles (e.g., childhood shame, fear).
  • The 6 Fs process: Find, Focus, Flesh out, Feel toward, Befriend, Fear (what the part fears).
  • Blending vs. unblending: How parts take over and how to step back into Self.
  • Common polarizations: When parts conflict (e.g., inner critic vs. rebel).

Activities:

  • Worksheet exercise: Use a free IFS parts-mapping template (from PositivePsychology.com) to draw or list personal parts.
  • Partner share: In pairs, describe one part and practice unblending (e.g., "My anxious part says...").

Homework:

  • Practice the 6 Fs on one part daily (10 min/journal).
  • Read chapters on parts from Schwartz's book or an online article.

#### Session 3: Working with Protectors and Healing Exiles

Objectives: Explore how to engage protectors compassionately and access exiled parts for healing. Content Outline:

  • The six phases of IFS therapy: Mapping the system, gaining access, unburdening exiles, etc.
  • Building relationships with protectors: Asking permission, understanding their roles.
  • Healing exiles: Witnessing burdens (e.g., beliefs like "I'm unworthy") and unburdening through compassion.
  • Role of the Self in therapy: Leading the internal family.

Activities:

  • Role-play: Simulate a dialogue between Self and a protector part (e.g., "What are you protecting?").
  • Guided visualization: Access a mild exile and offer Self-energy (compassion exercise).

Homework:

  • Apply the 6 Fs to a protector and note any fears it reveals about an exile.
  • Watch a short IFS demo video (e.g., on YouTube from PESI or IFS Institute).

#### Session 4: Integration and Practical Application

Objectives: Synthesize learning, practice full IFS sessions, and plan ongoing use. Content Outline:

  • Review key concepts: Self-leadership, unburdening, and system harmony.
  • IFS in daily life: Applications for relationships, stress, decision-making.
  • Limitations and ethics: When to seek a certified IFS therapist (e.g., for trauma).
  • Next steps: Resources for advanced training (e.g., IFS Level 1 programs).

Activities:

  • Mini self-session: Participants guide themselves through a full parts interaction (with optional group feedback).
  • Reflection circle: Share insights and one takeaway from the program.

Homework:

  • Continue weekly journaling with IFS practices.
  • Explore an online IFS course or community (e.g., PESI's immersion or Reddit's r/InternalFamilySystems).
  • Looking forward to sharing stories, strategies, and strength this week. You’re not alone — and you’re more powerful than you think. 💬🧠❤️
    — Pat Vulk

When attending this event, you acknowledge and agree:

  1. This is a peer-led, non-clinical support group. The organizers are acting solely as private citizens, not in any professional capacity. No therapy, diagnosis, or treatment is provided.
  2. All advice is general information only, not individualized professional care. You assume full responsibility for how you use it.
  3. You waive any right to sue the organizer, co-organizers, or venue for any claim—emotional, financial, or otherwise—arising from participation, even if advice is misinterpreted or causes distress.
  4. You release all liability and agree this waiver is enforceable to the fullest extent allowed by law.

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