🕯️ How to Focus on a Part in IFS

Focusing is the art of staying with one part long enough for it to know you care. Most people skip past what they feel — analyzing, fixing, or distracting. Focusing is different. It’s choosing to linger.

Begin by asking, “Where do I notice this most in my body or around me?” Then bring your attention there — not to change it, just to witness. Let the rest of the world soften for a moment.

As you focus, the part might shift. A sensation might grow stronger, an emotion might stir, or an image might surface. Instead of chasing it, stay steady: “I see you. I’m right here.”

If other parts interrupt, you can thank them: “I know you want to help, and I’ll come back to you.” Then return your focus to the one that’s ready to be seen.

Focusing is how a part learns you’re reliable. You don’t flee when it hurts, and you don’t demand it to hurry. You just stay.

Over time, the simple act of focus builds trust. A part that’s been alone for years finally feels your attention — and that alone begins to heal.