Mindful & Somatic Monday: Week 1 The 12-Steps Re-imagined.

Step 1: Feeling the "Unmanageable" System

Welcome to the first day of our 12-week journey, The 12-Steps Re-imagined.

When we talk about Step 1, we often focus on the external—the substance, the behavior, or the chaos in our lives. But today, we are going to look inward. In our IFS-Integrated model, Step 1 is about acknowledging that our internal system has become polarized.

What is Polarization?

Imagine two people in your body pulling a rope in opposite directions. One part (the Manager) is trying desperately to keep you productive, "good," and in control. Another part (the Firefighter) is trying desperately to numb the pain, escape the stress, or find a moment of peace through a substance or behavior.

When these parts fight, Self-Energy—your seat of calm and clarity—is pushed out of the driver’s seat. That is what "unmanageability" feels like.

Today’s Practice: The Internal Tension Map

Before we can find honesty, we have to find awareness. Take 5 minutes today to sit in a quiet space and follow these steps:

1. Notice the "Bracing": Scan your body. Where are you holding on tight? Is it your jaw? Your shoulders? Your stomach? This is often the physical signature of your Manager parts trying to "white-knuckle" your life into order.

2. Notice the "Pull": Is there a part of your body that feels heavy, buzzy, or like it wants to "check out"? This is often the signal of a Firefighter part that is exhausted and wants to escape.

3. Acknowledge the Exhaustion: Instead of judging these sensations, simply say to yourself: "I can feel how hard these parts are working. No wonder I feel unmanageable."

The Somatic Shift

Honesty begins when we stop fighting the tension and start noticing it. When we admit our system is unmanageable, we aren't admitting defeat; we are admitting that the "Rope Pull" is no longer working.

Today’s Mantra: "I am not a defect; I am a system in need of leadership."

Reflect on this today:

As you go about your day, when you feel a surge of stress or an urge to numb out, can you simply pause and say, "I see you, Part. I notice how hard you are pulling today"?

We’ll see you on Wednesday as we dive deeper into the Internal Family Systems perspective on Step 1.