In the Self-Led Project, there are 27 exercises that are completed is group coaching sessions. There are also several “bonus” exercises that participants can complete between sessions if they wish to.

Noticing Parts is one of those exercises.

The IFS model (Internal Family Systems) refers to the internal influences that show up as thoughts, beliefs, emotions, body sensations, impulses, and more as ‘parts.’  As in, “A part of me wants to go shopping but another part of me doesn’t want to leave the house.”

Noticing our parts helps us get some space between ourselves and our parts. This is important because the alternative is to be run by our parts. In this exercise, you are asked to find an everyday experience that activates a variety of internal influences that are involuntary. These influences are coming from your parts. Watch the video and refer to the exercise. What parts can you find?

The purpose of this exercise is to help you become more aware of the efforts of your
individual parts to influence your thoughts, feelings, and actions. As you become more
aware of the influence of parts, you gain more access to choice.

Think of a recent situation when you experienced a variety of internal influences. See how many
parts you can identify that influenced your perception, your thoughts, your emotions, your
impulses, and your reactions.

For example:

Describe the situation:  My employer asked me to come to her office.
I noticed a part that:
was afraid I was going to be fired or reprimanded.
was excited about a new opportunity.
was trying to figure out what she wanted to talk to me about.
was working hard to make sure I didn’t look scared.

Describe the situation:
I noticed a part that:
I noticed a part that:
I noticed a part that:

Your perspective and your reactions were influenced by one or more parts.

· Was the influence helpful?
· What effect did the influence have on how things went?
· Were you Self-led in the situation? If so, how?
· Were you burden-led? If so, how?

You may have had some Self-leadership while being influenced in part by a burdened part.

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