Checking in with an unburdened exile is a powerful way to deepen the work that has been done in therapy. In this article, I'll guide you through the steps of checking in with an exile, including the purpose of the check-in, the steps to follow, and what to do if the exile is in distress.

Guided meditations can be a great way to start getting to know your own system of parts. Here are four meditations all with a slightly different style and focus that can serve as an experiential introduction to IFS.

The beauty of a check-in practice is that the more space we create for parts to be heard and witnessed, the less they feel they need to take us over in extreme ways. A daily check-in helps us to start building trust and a secure attachment with our parts, which in turn enables deeper work to happen during therapy.

One of the most common challenges that people face is accessing their Self energy. It's not something that can be forced or cultivated, but rather something that reveals itself when our parts trust us enough to relax. In this article, I explore some of the factors that can make it harder to be in Self, such as the fear of Self energy and the presence of strong protectors or striving parts.