🔼: [[🕯️ Parts Practices]] ###### Parts Map[^1][^2][^3] [[On Tools, Skills, and Practices...]] Use: [[🕯️ Unblending|unblending]] > [!TIP] Tools for the Exercise > - Concepts App on iPad > - Obsidian Canvas > - Laminated white paper + dry erase marker > - Pen and Paper > - Index Cards > [!tip] A Parts Map is not permanent > I consider a Parts Map a kind of thermometer. It gives us a bird’s-eye-view of what’s going on inside *right now*, but will likely be obsolete in a short time. I might keep the maps just for the sake of it, but I don’t reference a past map to learn about my parts in the present moment — it’s highly unlikely things haven’t shifted since then. This exercise is excellent for noticing and getting to know our [[💡 Parts|Parts]]. It also works well when we're feeling indecisive or have a difficult issue or decision to attend to or have been recently triggered. ###### Shortform Grab a something to write with and write on, and ask the following questions: 1. We focus on the person, event, or experience that is troubling to our system. 2. We notice which [[💡 Parts|Parts]] are present in our mind or [[⭐️ Body|Body]]. 3. We establish a [[💡 Presence|Presence]]-to-[[💡 Parts|Part]] connection by [[F5 — BeFriend the Part|beFriending the Part]] and letting them know we're [[☀️ Curiosity|☀️ curious]] about them. 4. Ask the [[💡 Parts|Part]] how they want to be represented on the page: - Does the [[💡 Parts|Part]] want to be represented by words, images, color, shapes, or something else? - Are there other [[💡 Parts|Parts]] who want to be represented on the page? - Are there [[💡 Parts|Parts]] in cooperation or in [[💡 Polarization|polarization]] with this [[💡 Parts|Part]] or others? - Are there [[💡 Parts|Parts]] who are being protected? If so, how do they want to be represented? - How would they like the [[Qualities of Presence ☀️]] or [[☀️ Self-Energy]] to be represented? - Is there a [[💡 Exiles|Vulnerable Part]] who, if they were helped, would have the greatest potential of helping shift the whole inner-ecosystem? If so, take note. ###### Longform We start with a brief [[🧘 Body Scan]], noticing any [[💡 Trailheads]] and choosing one we feel the most curious about or is calling to us the most. We can take as long as we like with this. After choosing one, we find it in, on, or around our body and rest our attention on it, and just let it be there. We stay with and observe it until we become familiar enough that we can somehow represent it on the page, taking as long as we need. Then we put that on the page, maybe drawing a picture or symbol, writing a few words, or a even a splotch of color or scribble -- whatever feels right is okay. We continue to focus on this part until we notice another [[💡 Trailheads|trailhead]], and treat this new one the same as the first, by resting our attention on it until we find a way to represent it on the page. And again, we continue to focus on it until we notice a third [[💡 Trailheads|trailhead]]. Sit back and look at what we've put on the page. Notice what comes up as we look at it. Images, thoughts, voices or sounds, sensations. Add those to the page too, taking as long as we need. We repeat this process until it feels complete. What we're likely to have found is a [[💡 Part Constellation]]. When we get to know this constellation we might start to build trust with them or even heal them with time. Other constellations may be unaffected, but we can use this exercise to find others who need our help. Now we can look at the page, and notice the relationship between all the parts we've represented. Are they in relationship to each other? Are some allied, or [[💡 Polarization|polarized]]? Do any of them protect others? Do they all know each other? Make note of these relationships. Then we can look at each part again and notice how we [[F4 — Feel Toward|Feel toward]] them. We can consider what this constellation needs from us. Before stepping away from the page, we take the time to express our [[💡 Appreciation]] toward each part for showing up and letting themselves be seen. We let them know this won't be the last time we check in with them. Once we've finished it might be helpful to [[🕯️ Journaling|🕯️ Journal]] about the experience. How it was, the relationships we've noticed. It may be useful to keep this page, and we can do this exercise as often as we like, and the more often we do it the better we'll get to know our parts. If this is about a particular situation or triggering event we'd like to explore more deeply we can continue with [[🧘 Exploring a Triggered Part Constellation]]. [^1]: [[📖 🟢 No Bad Parts - Healing Trauma and Restoring Wholeness with the Internal Family Systems Model]] [^2]: [[📖 ✅ IFS Online Circle]] [^3]: [[📖 🟢 Creating Healing Circles - Using the Internal Family Systems Model in Facilitating Groups]] Ch. 3