Table of Contents
Foreword Alanis Morissette ix
Introduction 1
Part 1 Internal Family Systems 5
Chapter 1 We're All Multiple 7
Exercise: Getting to Know a Protector 23
Exercise: Mapping Your Parts 25
Chapter 2 Why Parts Blend 29
Exercise: Unblending and Embodying 32
Session One: Sam 39
Chapter 3 This Changes Everything 49
Exercise: Dilemma Meditation 51
Exercise: Working with a Challenging Protector 55
Chapter 4 More on Systems 59
Exercise: Daily IFS Meditation 69
Chapter 5 Mapping Our Inner Systems 73
Session Two: Mona 82
Part 2 Self-Leadership 87
Chapter 6 Healing and Transformation 89
Exercise: The Path 93
Exercise: Accessing the Self Through Unblending 96
Chapter 7 The Self in Action 107
Session Three: Ethan and Sarah 109
Chapter 8 Vision and Purpose 129
Exercise: Fire Drill 134
Exercise: Sad Person Meditation 138
Part 3 Self in the Body, Self in the World 147
Chapter 9 Life Lessons and Tor-Mentors 149
Exercise: Advanced Parts Mapping 153
Exercise: Working with Triggers 156
Chapter 10 The Laws of Inner Physics 159
Exercise: Advanced Protector Work 163
Session Four: Andy 165
Chapter 11 Embodiment 171
Session Five: TJ 177
Exercise: Body Meditation 183
Closing Thoughts 185
Acknowledgments 191
Notes 193
About the Author 199