IFS Techniques You Will Learn By Watching “Mary’s Unblending to Unburdening — A Complete IFS Session” 

1. Unblending

   • Separating your "Self" from the various internal parts (inner critic, protector, exile) to engage them with clarity and compassion.

2. Creating Safe Inner Spaces

   • Imagining serene environments (by a pond, in a tree) where parts can feel secure while processing emotions.

3. Speaking For Parts, Not From Parts

   • Learning to communicate the needs and feelings of your parts without being overwhelmed or reactive, especially in relationships.

4. Unburdening

   • Releasing the "charge" of heavy emotions, like shame or fear, without losing the lessons they carry. Techniques include symbolically letting go of burdens (placing a memory file into a pond for transformation).

5. Building a Regular Practice

   • Checking in with your parts daily or at key times, like before bed, to maintain connection and well-being.

   • Using visualizations, journaling, or even objects like plushies to represent and connect with your parts. 

6. Trailhead Exploration

   • Identifying unresolved emotions like delayed anger as “trailheads” to deeper exploration in future sessions.

Takeaway Skills

• How to navigate emotional challenges with greater awareness and skill.

• Practical tools to engage and nurture your inner world for lasting transformation.

• A deeper appreciation for the interplay of parts and Self-energy in your healing journey.

By immersing yourself in this IFS session, you’ll gain a richer understanding of how to connect with and heal your inner world!