Step 1

Self-Identification

Write down how you identify your 'Self' in the present moment. What qualities does your Self possess? (Consider the 8 C's of IFS:

Calmness, Clarity, Curiosity, Compassion, Confidence, Courage, Creativity, and Connectedness.)

Step 2

Identify the Part

Think about a young or vulnerable part of you that needs nurturing and care. Describe this part. How does it feel? What does it want or need?

Step 3

Describe the Situation

Write about a recent situation where this part was triggered or activated. What happened? How did you react? What did this part need at that moment?

Step 4

Re-parenting Role

Imagine your Self stepping into a nurturing, parental role. What kind of parent would you be to this part? Write down your vision of this.

Step 5

Words of Comfort

Write a letter from your Self (as a parent) to this part. What would you say to comfort, validate, and meet the needs of this part?

Step 6

Act of Care

Imagine an act of care or nurturing that you can provide for this part. It could be a comforting action, a symbolic gesture, or a mental image that brings comfort.

Step 7

Continual Care

How can you continue to provide this care for your part in your daily life? Create a small action plan for this.

Step 8

Reflection

Reflect on this process. How did it feel to take on a parenting role for your part? How did your part respond?