Connecting with Your Inner World: A Somatic Exercise

This exercise is a practical way to explore your internal experience using principles from Internal Family Systems (IFS) and somatic awareness. We often think of our inner world in terms of thoughts and emotions, but our bodies hold valuable information too. This exercise will help you listen to what your body is trying to tell you, building a compassionate relationship with the different parts of yourself.

Step 1: Get Grounded

Before you begin, find a quiet space where you won't be disturbed. Sit or lie down comfortably. Take a few deep, slow breaths, allowing your body to settle. Notice the points of contact between your body and the chair or floor. This helps you establish a sense of safety and presence.

Step 2: Find a Part

Bring to mind a particular thought, feeling, or behavior you want to explore. Now, turn your attention inward.

• Notice how this "Part" shows up for you. Is it a specific thought, a word, an image, or a belief?

• Pay close attention to your body. What physical sensations do you notice? Is there a tightness in your chest, a knot in your stomach, a tingling in your hands, or a heaviness in your shoulders? Your body is often the first place a Part makes itself known.

Step 3: Focus and Connect

Once you have a sense of this Part, gently focus your attention on the sensations you've noticed.

• Observe with curiosity. What is the texture, temperature, or weight of the sensation? What is its size or shape?

• Notice what happens as you pay attention. Does the sensation shift, grow, or shrink?

• If your mind wanders or another Part distracts you, simply notice it without judgment and gently bring your attention back to the original Part you were exploring. This is a core practice of somatic awareness.

Step 4: Understand the Part

Now that you have connected with the physical sensation, let's explore its message.

• Ask the Part what it believes. Does it believe something about you, others, or the world? How does your body physically express this belief? For example, a belief of "I am not safe" might be felt as tension or a bracing sensation in your body.

• Consider the Part's role. What does this Part do, or what does it cause you to do? How does its presence influence your behaviors or actions?

Step 5: Facilitate the Relationship

This is the most crucial step: connecting with the Part from your core Self.

• Check in with how you feel toward the Part. Do you feel curious, calm, and accepting? These feelings indicate that your Self energy is present.

• If you feel Self-energy, locate this feeling in your body and allow the sensations of curiosity and openness to flow towards the Part you are exploring. Notice if the Part responds to your compassionate presence.

• If you feel something else, such as frustration, fear, or annoyance, that's okay. This is a sign that another Part has shown up. Acknowledge this new Part and ask if it would be willing to step aside so you can continue with the original exercise. You may need to thank this new Part for trying to protect you.

• Once you're re-centered in Self, return to the original Part and continue the conversation with compassion and openness. You can simply say something like, "I'm here, and I'm listening."

By the end of this exercise, you will have started a powerful dialogue with a part of yourself. You can thank the Part for trusting you and let it know you will be back to connect again in the future.