Introducing the IFS Parts Mapping Starter Pack
Have you ever wanted to really understand the busy, brilliant, sometimes bickering community inside you — the planner who organises everything, the critic who’s never quite satisfied, the dreamer who drifts, the avoidant one who suddenly wants a nap?
The IFS Parts Mapping Starter Pack is an invitation to do just that — to step inside your inner world with curiosity and care.
Rooted in Internal Family Systems (IFS), it’s a creative, body-based workbook that gently guides you through drawing, writing, and imaginative reflection — helping you meet your “inner family” with compassion. Each page offers an invitation to slow down, listen inward, and rediscover that calm, clear, connected Self at your centre.
“Every line you draw is a conversation with your own wisdom.”
What’s Inside
This 12-page guide is designed as both a gentle companion and a creative toolkit. You can travel page by page or dip in wherever feels right — there’s no single “correct” route. It’s a map, not a race.
Here’s a glimpse of what you’ll find inside:
🌸 Before You Begin: Moving Gently and Creatively
An invitation to begin slowly. Working with your inner world can stir emotion, so you’re encouraged to pace yourself — stretch, pause, breathe, take a tea break. This section offers guidance on safety, sensory grounding, and pacing.
“Creativity isn’t decoration; it’s dialogue.”
💫 Understanding IFS
A clear, accessible introduction to the IFS model: what it means to have parts, what “Self-energy” feels like, and how change inside naturally brings change outside. The six gentle steps of the 6 Fs (Find, Focus, Flesh Out, Feel Toward, Befriend, Find the Fear) guide you in meeting your parts one by one.
🔥 Meet the Inner Family
Managers, Firefighters, and Exiles each have a page of their own — complete with reflective prompts and a simple diagram inspired by the IFS triangle of blame, flame and shame (from Cece Sykes). You’ll meet your perfectionists and pleasers, your quick-to-distract parts, and the tender ones they protect.
“There are no bad parts — only parts that carry too much.”
🏕️ Creative Mapping Pages
Here the real adventure begins. You’ll find several illustrated mapping templates to help you visualise your system in different ways:
The Body Map — notice where each part lives or speaks through sensation.
The Campfire Map — gather your parts around a warm fire and listen to what they need.
The Kitchen Table Map — imagine an inner team meeting, hosted by your Self.
Each image offers a safe imaginative space for your inner community to gather, speak, and be witnessed.
🚨 The Fire Drill (Unblending in the Moment)
A practical, real-world exercise for those triggered moments — when emotions flare and you suddenly find yourself “taken over”. The Fire Drill helps you pause, locate which parts are activated, and gather them safely near you so that Self can lead.
🔺 Triangle of Parts & Polarities
Learn how protectors sometimes pull in opposite directions — the one who wants to please versus the one who wants to rebel. You’ll be invited to sketch, journal, and ask each part what it fears and what it’s trying to protect.
🌙 Integration & Daily Practice
The final pages support gentle ongoing practice — a few minutes each day to check in with your system, note who’s here, and thank them for their efforts. It’s about presence, not perfection.
“Self-leadership isn’t perfection; it’s presence.”
Why Mapping Helps
Mapping brings form and playfulness to what can otherwise feel abstract or overwhelming. It turns your inner world into something you can see and relate to — a living landscape, full of characters who each have a reason for being.
Art, words, and symbols help bypass analysis and invite deeper knowing. You might discover a critic who sits protectively close, or a young part who finally feels seen. As one participant recently said after trying it, “It’s like making friends with myself on paper.”
A Few Gentle Reminders
Go slowly. Your system will only reveal what it’s ready to.
Stay curious. Curiosity is the compass of Self.
Pause often. Especially if strong feelings arise.
Seek support if needed. A therapist or IFS-informed companion can hold space for deeper healing.
How to Get It
The IFS Parts Mapping Starter Pack is available now as a printable PDF or as a beautifully designed physical booklet. Each copy is © Stroud Therapy and created with love by me- Natasha Wilson, UKCP and IFS Level 3 Certified IFS psychotherapist based in Gloucestershire.
✨ Order yours at www.stroudtherapy.com/resources
You’ll also find links to our IFS Healing Circles — warm community spaces where we practise connection, mapping, and Self-leadership together.
“You’ve begun a friendship with your parts — one that deepens over time.
Self to part, part to Self.
You don’t have to fix your system — befriend it.”
#IFS #InternalFamilySystems #Partstherapy #CreativeMapping #SelfLeadership #IFSCommunity #ArtTherapy #HealingFromWithin #StroudTherapy
