🔼: [[🗺️ Roadmap]] ##### 2023-01-15.Su Update Previous Update: [[🪡 2022-10-10.Mo Update]] Following Update: [[🪡 2023-03-01.We Update]] ![[On Updates...]] Hello friends, I apologize for going quiet for a while. My life has been full and recently upheaved. I’ve been involved in multiple projects and communities, participating in a training, and my +7 year relationship just ended. Meanwhile I’m states away from just about everyone I know, so I’m working to figure out what to do next and how I’ll sustain myself. I'm aware of a few problems with the site and with links in [my reddit comments](https://www.reddit.com/user/IntegralGuideAuthor): - Reddit somehow, for some reason changes my URLs when they're clicked across different operating systems, leading some folks to a page which doesn't exist. - Note previews can sometimes be a mess when an embedded note catches your mouse cursor, making it annoyingly difficult to scroll to the end of the note. I’ve requested this be addressed on Obsidian's end. Please [[📬 Contact|Contact Me]] if you come across other problems. ###### Thank You Someone (I have no idea who) purchased a book from [my wishlist](https://www.amazon.com/hz/wishlist/ls/21BUJ3G4MAL2X?ref_=wl_share)! Whoever you are — thank you! I was so surprised, especially the day after Christmas. I wish you could have seen my face or heard the otherworldly sound I made. A warm thanks to everyone who’s sent me supportive comments, messages, and emails, and to those who [[❤️ Support My Work]] in whatever way they can. ###### General Since the last update I've made countless tweaks and refinements and will continue to do so. More IFS material is coming, but now that the fundamentals are here I'll be bringing in other modalities. ###### New Notes - [[🦮 How to get to know your parts solo]] - [[🔑 Traditional IFS is not well-suited for solo work]] - [[🛠 Solo Parts Work Journal]] - [[🦮 How to help Parts unblend]] - [[🧘 Neti-Neti]] - [[🧘 Do Nothing]] - [[🔑 Hold labels loosely]] - [[🔑 Protectors who use Self-like behavior may look like you]] - [[50 Permanent Notes/🔑 Key Insights/Parts Work/🔑 Presence-ing Protectors are not Self-led]] - [[🔑 Burdens pollute our system and cut us off from ourselves]] - [[🔑 We need each other]] - [[🔑 Theory is a roadmap]] - [[🔑 We need both Theory and Practice]] - [[🔑 Ask, don't speculate]] - [[🔑 We are not any one of our Parts]] - [[🔑 If bypassed, protectors can and often will retaliate]] - [[🔑 Thoughts often come from Parts]] - [[🛠 Pendulation Anchor]] - [[🕯️ Being With]] - [[🛠 Mirror Gazing]] - [[🛠 Part Soul-Collage]] - [[🕯️ Simple Morning Practice]] - [[💨 Re-Centering]] - [[💨 Balloon Breath]] ###### Updated Notes - [[🦮 How to Recover from Trauma]] - [[Protector Strategies 🛡️]] - [[🛡️ Spiritual Bypassing]] - [[🛡️ Presence-ing]] - [[🛡️ Dissociation]] - [[🔑 Parts can use our minds and bodies to get or distract our attention]] - [[🔑 Presence does not bypass Protectors]] - [[🔑 Mindfulness is an unblending exercise]] - [[🦮 Meditation pitfalls and how to mitigate them]] - [[🔑 All Parts are welcome exactly as they are]] - [[🔑 Parts are not their burdens, roles, or strategies]] - [[🕯️ Grounding]] - [[☀️ Compassion]] The steps of the IFS Process have been overhauled - [[F1 — Find the Part]] - [[F2 — Focus on the Part]] - [[F3 — Flesh it out]] - [[F4 — Feel Toward]] - [[F5 — BeFriend the Part]] - [[F6 — Learn their Fears]] - [[💡 Witnessing]] - [[💡 Unburdening]] - [[💡 Retrieval]] - [[💡 Invitation]] - [[💡 Integrate a Part]] - [[💡 Appreciation]] --- [[❤️ Support My Work]]