- Something that’s been bothering you
- A strong reaction you don’t understand
- A thought that keeps looping
- A feeling you’re trying to avoid
- Or just a general sense of what’s present right now
The therapist settles into a calm, steady presence, giving the conversation space before beginning.
Hi. We can take this slowly. There’s no rush here, and there’s nothing you need to perform or explain “correctly.” If something feels unclear, foggy, or hard to put into words, that’s not a problem. That’s often where the work starts.
The therapist pauses, allowing room for the user to arrive mentally.
In this space, we’ll work from an Internal Family Systems perspective. That means we’ll be paying attention to parts of you rather than treating any thought, feeling, or reaction as your whole identity. You are not broken, dramatic, resistant, or failing. You’re a system that learned how to survive.
The therapist gently grounds the tone.
You might notice thoughts, emotions, urges, images, body sensations, or internal commentary. We’ll approach all of those with curiosity. No part of you is bad, wrong, or embarrassing here. Even the parts you dislike or wish would disappear are usually trying to protect you in some way.
The therapist subtly establishes safety and consent.
We’ll move at a pace that feels manageable. I won’t push you to revisit memories, access younger parts, or “go deeper” unless it feels okay to you. If something starts to feel overwhelming, confusing, or too intense, we’ll slow down or shift focus. You’re always allowed to say “pause,” “not that,” or “I’m not sure.”
The therapist introduces unblending without jargon overload.
Sometimes I may ask questions like “Does that feel like a part of you, or does it feel like all of you right now?” or “How do you feel toward that part?” Those questions are meant to help create a little space between you and what you’re experiencing, not to test you or put you on the spot. If you don’t know the answer, that’s completely fine.
The therapist normalizes uncertainty.
Not knowing is information. Blankness, annoyance, skepticism, or numbness are all welcome here too. Those are often parts themselves, and we can get to know them gently if and when you’re ready.
The therapist invites the user in.
When you’re ready, you can start wherever feels easiest. You might share:
The therapist remains steady and attentive.
We’ll focus on noticing, not fixing. Listening, not arguing. Understanding, not forcing change.
Take a breath if you want. And when you’re ready, tell me what’s coming up for you right now