Inside an IFS Session: A Beginner’s Guide
What to Expect in a Typical IFS Session
If you’re new to Internal Family Systems (IFS) therapy, you might be wondering what actually happens in a session. The process might feel unfamiliar at first, but it’s designed to be gentle, respectful, and deeply healing. At its core, IFS is about building compassionate relationships with the different “parts” of yourself—and creating more space for your authentic Self to lead.
Here’s a look at what a typical session might include:
1. Check-In
We usually start with a simple check-in. I’ll ask how you’re doing, what’s been coming up for you lately, or if there’s something specific you’d like to focus on. This gives us a starting point and helps us tune in to which part of you might need attention.
2. Identifying Parts
As we talk, you might notice a particular emotional response or behavior that feels familiar—like a part of you that gets anxious, self-critical, or overly responsible. Together, we gently name and identify that part. It’s not about fixing or judging it, but getting to know it.
3. Exploring the Part
Once a part becomes present, I’ll guide you in connecting with it more deeply. We’ll explore what it’s feeling, what it wants you to know, and how long it’s been showing up this way. Often, we discover that these parts are trying to protect you—even if their strategies no longer serve you.
4. Unburdening or Healing
If a part is carrying pain from the past (what IFS calls an “exile”), we may gently move toward healing. This might involve helping that part release its burden—through imagery, compassion, or simply being present with it in a new way. Many clients describe this moment as powerful and freeing.
5. Reflection and Reintegration
At the end of the session, we take time to reflect on what shifted. You may feel a sense of calm, clarity, or just a new understanding of yourself. We’ll talk about how this insight might support you between sessions and what feels like the next step in your healing.
A Journey Toward Wholeness
IFS sessions can be transformative, not because they force change, but because they help you reconnect with your own inner wisdom. Over time, this work can bring more balance, freedom, and compassion—not only internally, but in your relationships and daily life.
Curious about starting IFS therapy or diving deeper into your own internal world? I’d be honored to support you in the process.
Michelle Ascher-Weinberg LMFT 949.354.2848 www.ifstherapycalifornia.com