How To Practice IFS On Your Own || 'Drop-Ins'

Hello!
Thank you for watching!

In this video, Conor, IFS trained life coach, goes through a step by step approach on how to practice Internal Family Systems on your own using the 'drop-in' structure. His guidance leads you through a simple breathwork exercise to open up the session. Then the video leads you into a series of prompts to use to connect to your body, mind and emotions from a place of Self, which is Calm, Curious and Compassionate.

We would love to hear from you if you have tried IFS and whether you practice it alone or with a therapist. Let us know if you tried the techniques offered in this video!

We offer more in-depth programs that you can purchase as well as guides and mediations over on our IFS website.

[olivercantor]

Thank you for a lovely video. I followed your guidance and had a calming experience. I am sat here in a cafe in London on a cold, sunny morning. I was fairly curious, but not all that calm during the drop-in. My mind jumps around so much. But now I will look to see if the agitated thinking is a part of me that I can perhaps form a relationship with. I've been doing various types of therapy all my life due to various problems, including addiction. I love IFS and also Pesso Boyden - truly game changing systems!

[wildhorizenloneyogis]

Thank you soooo much. . . .for those of us who can't afford therapy its so kind of you to offer a framework for this stuff . . . I admit I felt a bit numb during the drop-in and then afterwards it occurred to me that there could be a habitual protector part of me that wants to silence other parts and keep them quiet (like "don't make a fuss - you're fine - don't whinge" . . . or . . . "be seen and not heard"). It's powerful to finally find a way of making friends with these little scared people inside.

[letslivelucid]

I felt pretty relaxed at first trying this and didn’t expect to cry but then the inevitable grief part came up and there was a bit of confused urgency. I am usually pretty good at being with and allowing the tears with compassion and honor but there’s a very subtle frustrated/tired part that says “I don’t know what this part needs from me to stop crying about the same thing over and over forever…and that we’ve been here and seen it a million times and still don’t understand what it’s trying to say or need.”

[royacyrus]

Thank you so much. I wasn’t feeling an emotion until you said ‘urgent’ I feel it all the time and yet never identified it as an emotion!

[patmureithi]

This us the best channel I’ve found on IFS so far. Thank you very much for sharing these gems 🙏🏽🙏🏽

[yogista]

To drop in is such a feasible method to get in touch with my part(s). It's calming for both of us, also because it is not pushy at all - as you said it's just an offer. Ever since I encountered it in your program I do this at least 3 times a week (alternatingly with the Self-Meditation). Thanks Conor for explaining it in detail in this video.

[indiebirth]

this is so great, and so fun to see you doing this work! I had no idea, was just searching IFS to watch some more videos alongside a training I am doing and i thought...is that conor?! it was and is! yay! so nice to learn from you. oxoxox Maryn

[LindaHallamBailey]

Clearly delivered and helpful. Thank you

[kelseyloushin]

Thank you for your valuable programs, Connor. So helpful!

[humanemaths]

Thanks

I was doing this intuitively. Great to have a framework.

[terri]

Excellent! Very helpful, exactly what I needed to know. Love "dropping in."

[poeticposturing]

I have tried IFS a few times with a lot of success. Parts show up and are extremely ready to share. This time, I went in curious about why I have this block. This time the part was steaming mad. Enraged really. It couldn't get past the anger. So I will probably attempt it again. I'm guessing that by showing compassion each time I drop in, it will eventually let me know specifics about what happened and why I can't seem to move forward..

[pausewithlaura]

wonderful! Just discovered you. thank you!

[aethyric]

Thank you for the guided process! It really helps me to sit down and find focus when doing parts work outside of my therapy sessions.

[paulbail]

This video was helpful. I have some experience with dropping into a compassionate, open space. Your videos are guiding me on how to invite and work with my emotional energies from that space. Tried the drop-in and it was a good first step. Felt like I did some befriending

[Innocence-vs]

That is an amazing frame to do it I think this is the best context the process should take in thank you so much

[BF-non]

for the self therapy, it is better to read "no bad parts" of the official one that is for therapist "IFS 2nd edition" ?

[buzznhappiness]

Hello, I love watching your videos. (I cannot lay down for quiet time ... Id fall asleep) My therapist doesn't specialize in IFS, even though we do talk a little in that way. Could that be an issue in the future? Thank you for this informational video.