Free IFS Notes and Videos

These are notes and videos I've put together over the years born out of the Drop-In Circles, my own research, and a genuine obsession with this stuff. They're free, they're for everyone, and you don't need to be a therapist to find them useful.

I've organised them by topic below. Each link takes you to a written piece, a video, or both. Dip in wherever feels relevant. NB theres a lot more in the Reflections part of my website - all the more recent videos and musings.. not from the Circles as they’re now experiential… but from my own kitchen where i meet my ‘inner team’!

Introduction to IFS — what it is, how it works, and why it's different Notes| Video (20 min)

Morning Check-In — a short IFS practice, adaptable for any time of day Video

IFS concepts in depth

Internal Polarisations — when parts are locked in conflict with each other Notes and Video

Self-Like Parts — parts that look like Self but aren't quite Notes and (very poor quality sound) Video

Gatekeeping Parts — the parts that protect us from going too deep, too fast Notes and Video

Creative Explorations in IFS — working with imagery, metaphor, and creativity IFS Creative Explorations: Working Between Sessions — Natasha Wilson

The Shame Cycle series

A multi-part series exploring how shame operates through our protective system:

Part 1 — IFS and the Shame Cycle Notes and video

Part 3 — Inner Critics Notes and video

Part 4 — The Never Again Team (anticipatory scouts) Notes and video

Part 5 — The Warrior Mutiny (it's not me, it's you) Notes and video

Part 6 — Addictive Processes and the Rescue Team Notes and video

IFS and the nervous system

Somatic IFS — working with the body in IFS Notes and video

IFS and Polyvagal Theory — Self energy and the nervous system Notes and video

IFS and specific experiences

Anxiety and Depression through an IFS lens Notes and video

IFS and Neurodivergence Notes and video

Befriending Narcissistic Parts Notes and video

Stonewall, Avoid, Blank — the Get Me Outta Here Heroes Notes and video

IFS and relationships

Intimacy from the Inside Out (IFIO) — an intro to IFS couples therapy Notes

The Drama Triangle through an IFS lens Notes and video

Legacy and lineage

Legacy Burdens and Heirlooms — cycle breaking across generations Notes and Video

Scarcity Unburdening — notes on legacy and scarcity Notes and video

IFS and the wider world

Self-Led Activism — bringing IFS into how we engage with the world Notes

If you'd like to explore IFS in community, come along to one of the Drop-In Circles — online across the UK or in person in Gloucestershire.