Mindful Healing Through Internal Family Systems (IFS)

How IFS deepens self-awareness, softens inner conflict, and brings compassion to every part of you.

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“There are no bad parts, only parts needing healing.”

— Richard C. Schwartz, No Bad Parts

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Dear Reader

If you’ve ever sat down to meditate and found yourself hijacked by a cascade of self-criticism, restlessness, or unexpected emotion—congratulations. You’ve met your internal system.

Internal Family Systems (IFS), developed by Dr. Richard Schwartz, is a therapeutic approach built on a deceptively simple truth: our minds are not singular. We are not one self but many parts—an internal community that’s often misunderstood and, more often, ignored.

IFS holds that every person has a Self—a calm, compassionate, clear presence that isn’t damaged by trauma, anxiety, or conditioning. This Self is the place we often touch into during deep meditation: a sense of groundedness that’s aware, accepting, and unshakably present.

But surrounding the Self are parts—sub-personalities, if you like—each with its own thoughts, feelings, and motivations. These parts aren’t pathological. They’re protective. They’ve taken on roles over time to keep us safe, especially when life has been difficult or overwhelming. Broadly speaking, IFS organises parts into three categories:

• Managers: These are the proactive protectors. They anticipate threats, organise, control, and strive. Think: inner critic, perfectionist, people-pleaser. Their job is to prevent pain.
• Firefighters: These are reactive protectors. When pain breaks through, they step in to douse the flames—often through distraction or numbing. Think: emotional eating, scrolling endlessly, lashing out, shutting down.
• Exiles: These are the tender, wounded parts that carry shame, fear, grief, or trauma. They’re usually pushed out of conscious awareness because they feel too vulnerable to face. But they’re still in there—waiting to be seen, heard, and healed.

What makes IFS so profound is that it doesn’t seek to silence or override any of these parts. It invites us to meet them with the spaciousness and compassion of the Self. And this is exactly where mindfulness comes in.

The Synergy of Mindfulness and IFS

Mindfulness teaches us to become aware of what is happening in the present moment without judgment. That skill—nonjudgmental awareness—is the doorway to IFS work. It’s what allows us to notice the swirl of activity inside, to pause, and say: “Ah, here’s the part of me that’s anxious,” or “I see you, inner critic.” Instead of identifying with a part, we begin to relate to it.

Rather than pushing these parts away (which often only intensifies their behaviour), mindfulness and IFS together help us move toward them with gentle curiosity. Over time, the parts begin to soften. Trust builds. And those exiled aspects of ourselves—so long hidden—can finally be witnessed and healed.

When Mindfulness gives us the Space, IFS Gives us the Map

This isn’t quick-fix work. It’s real, relational, and deeply respectful of the complexity of being human. But it’s also liberating. Because when our parts feel seen and supported, they no longer need to shout so loudly to get our attention.

💡Mini Mindfulness Exercise: Practice: Meeting a Part with Curiosity

This exercise can be done as a journaling prompt or in quiet contemplation:

1. Take a few mindful breaths, letting yourself settle. Notice the sensations in your body and the rhythm of your breath.
2. Bring to mind a recent situation that felt emotionally charged or difficult.
3. Ask gently: What part of me was most activated in that moment? Was it a critic? A part that felt scared? A perfectionist trying to hold it all together?
4. Once you sense a part, try this: Instead of analysing it, simply notice it. Where does it live in the body? What is its tone, energy, or posture?
5. Now invite a deeper question: What is this part trying to protect me from? Listen gently. Be curious. You don’t need to fix anything—just relate to it.

Close with a few slow breaths, and thank the part for revealing itself. You’ve just taken a step toward integration.

Upcoming Mindfulness Plus Online and Live Workshop

​Calming The Storm: Your Cortisol Reset – Wednesday 30 April 6.30pm AEST​

Feeling wired but exhausted? Struggling with sleep, mood swings, or brain fog? These could be signs of cortisol overload.

Facilitator: Nat Mallia
​Price: $20 Standard Ticket. $35 VIP Ticket (includes recording).

Click "BOOK NOW" to see all details and book any workshop.
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In-Person Intro to Mindfulness Courses and Workshops

Reduce anxiety, improve sleep and increase self-acceptance with mindfulness.
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These Intro to Mindfulness and Meditation courses and workshops are designed for absolute beginners and are offered by certified Mindfulness Works mindfulness teachers.

Queensland

​Buderim – 1 July​

​Kalinga – 7 May​

​Wellington Point – 14 May​

Victoria

​Geelong – 21 June​

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Online and Live Intro to Mindfulness Course

​Online and Live via Zoom – 27 April​

​Awakening to Self-Love — 6-Day Silent Meditation Retreat, Healesville: Fri 3 Oct – Wed 8 Oct 2025​

This silent meditation retreat, led by two of Australasia’s leading meditation and mindfulness teachers, focuses on our inherent ability to experience self-love and inner healing.

Allow the beautiful and serene natural retreat environment and meditation sessions to support your wellbeing as you are invited into a simple schedule that includes regular guided sitting and walking mindfulness meditations, instruction periods and check-ins with the teachers.

Price: $1,899 (all inclusive)
​Teachers: Stephen Archer and Karl Baker
​Dates: Friday, 3 October – Wednesday, 8 October
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