#### 🕯️ Unblending > “We’re normally caught up in the current of our thinking, feeling, and emotions. With awareness, we can observe it all without being swept away.” > — Tenzin Palmo “Unblending” is the word [[⭐️ Internal Family Systems|Internal Family Systems]] assigns to a state of being in which [[💡 Parts|Parts]] are not [[💡 Blending|blended]] with [[💡 Presence|Presence]] but instead relax so we can be in relationship with them or other [[💡 Parts|Parts]]. Unblending is very similar to "defusion" from [[💡 Acceptance and Commitment Therapy|Acceptance and Commitment Therapy]]. This is often experienced as internal spaciousness, clarity of mind,[^1] and a greater sense of [[🕯️ Embodiment|embodiment]]. These are [[Qualities of Presence ☀️]] which naturally arise once [[💡 Parts|Parts]] have unblended. Helping [[💡 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. [[🔑 Blending is a spectrum]], and by unblending just a little bit we can immediately start getting to know our [[💡 Parts|Parts]] — whether through conversation or even by simply [[🕯️ Being With]] them. This allows us to repair or form new relationships with [[💡 Parts|Parts]], and to offer the possibility of change *if* it's what they want. ###### Keys - [[🔑 We cannot force Parts to unblend]]. It's a happening, not a doing. - [[🔑 Blending is a spectrum]] - [[🔑 We only need a critical mass of Self-energy]] - [[🔑 Thoughts come from Parts|🔑 We are blended when identified with thought]] - [[🔑 Awareness is a prerequisite to change]] - [[🔑 Unblending helps us self-regulate]] - [[🔑 We are not expected to be unblended at all times]] - [[🔑 Mindfulness is an unblending exercise]] ![[🦮 How to help Parts unblend]] ###### See Also - [[🔑 As speed decreases, wonder increases]] [^1]: [[📖 🟡 Internal Family Systems Therapy, Second Edition]] [^2]: [[📖 ✅ IFS Online Circle]] Month 4 - Conflicting but Complimentary & Direct Access and In-Sight: A Decision - Month 4 with Pam Krause