#### ๐Ÿ•ฏ๏ธ Unblending > โ€œWeโ€™re normally caught up in the current of our thinking, feeling, and emotions. With awareness, we can observe it all without being swept away.โ€ > โ€” Tenzin Palmo โ€œUnblendingโ€ is the word [[โญ๏ธ Internal Family Systems|Internal Family Systems]] assigns to a state of being in which [[๐Ÿ’ก Parts|Parts]] are not [[๐Ÿ’ก Blending|blended]] with [[๐Ÿ’ก Presence|Presence]] but instead relax so we can be in relationship with them or other [[๐Ÿ’ก Parts|Parts]]. Unblending is very similar to "defusion" from [[๐Ÿ’ก Acceptance and Commitment Therapy|Acceptance and Commitment Therapy]]. This is often experienced as internal spaciousness, clarity of mind,[^1] and a greater sense of [[๐Ÿ•ฏ๏ธ Embodiment|embodiment]]. These are [[Qualities of Presence โ˜€๏ธ]] which naturally arise once [[๐Ÿ’ก Parts|Parts]] have unblended. Helping [[๐Ÿ’ก Parts|Parts]] trust that it's safe to unblend is the first [[The Goals of Internal Family Systems|Goal of IFS]] and is life-changing all on its own. [[๐Ÿ”‘ Blending is a spectrum]], and by unblending just a little bit we can immediately start getting to know our [[๐Ÿ’ก Parts|Parts]] โ€” whether through conversation or even by simply [[๐Ÿ•ฏ๏ธ Being With]] them. This allows us to repair or form new relationships with [[๐Ÿ’ก Parts|Parts]], and to offer the possibility of change *if* it's what they want. ###### Keys - [[๐Ÿ”‘ We cannot force Parts to unblend]]. It's a happening, not a doing. - [[๐Ÿ”‘ Blending is a spectrum]] - [[๐Ÿ”‘ We only need a critical mass of Self-energy]] - [[๐Ÿ”‘ Thoughts come from Parts|๐Ÿ”‘ We are blended when identified with thought]] - [[๐Ÿ”‘ Awareness can catalyze change]] - [[๐Ÿ”‘ Unblending helps us self-regulate]] - [[๐Ÿ”‘ We are not expected to be unblended at all times]] - [[๐Ÿ”‘ Mindfulness is an unblending exercise]] ![[๐Ÿฆฎ How to help Parts unblend]] ###### See Also - [[๐Ÿ”‘ As speed decreases, wonder increases]] [^1]: [[๐Ÿ“– ๐ŸŸก Internal Family Systems Therapy, Second Edition]] [^2]: [[๐Ÿ“– โœ… IFS Online Circle]] Month 4 - Conflicting but Complimentary & Direct Access and In-Sight: A Decision - Month 4 with Pam Krause