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Back to the room

For feeling far away, foggy, or not quite here: eyes open, a few things around you to notice, and no going inside.

7 steps, drawn from 6 books on IFS.

Checked: each step was read against the book passages it rests on, and stays inside them.

Read every step first
  1. Eyes open for this one. This one does not go inside. It only looks out, at the room you are in. Keep your eyes open, or let them rest on something nearby. If noticing more starts to feel worse rather than better, stop. That is worth knowing, and you can come back to it another day.
  2. Where your body is. Start with what is touching you. Notice each one, and tick it when you have.
  3. The room you are in. Now look around, slowly, and let your eyes land on things one at a time.
  4. Now. One more set, about time. Say each one to yourself, then tick it. If something around you really is unsafe, stop here and get to a safer place or a person.
  5. The part that took you away. If something in you took you a little way off, that is often a part trying to protect you, and it can move fast. It can stay. It does not have to explain itself, and you do not need to go looking for why. You might just let it know you are here now, with no pushing.
  6. Move a little. Before you go back to your day, move. Stretch your arms and legs, shift your weight, stand up if you can, or take a few steps. A walk or some music can help too.
  7. Before you go. Thank the part that took you away for trying to look after you, and notice the room once more.