The IFS Round Table

A shortish blog post introducing you to the concept of the IFS Round Table and inviting you to join us at our IFS drop in community circles where this months topic is indeed the IFS Round Table.. I include a meditation .. and also some of my ‘Monday IFS Round Table Skits’ which i do for teaching and because its fun and I get to hang out with my middle son and play around, as he films!

What is the IFS Round Table?

The Round Table is one of the simplest and most visually interesting ways to get to know your parts. In IFS we work from the truth that we all have an inner “team” different parts of us that each try, in their own way, to help. Sometimes they argue, sometimes they overwhelm us, and sometimes one takes over completely. The Round Table invites all these parts into one imaginary space, so instead of being pushed and pulled internally, we can see who is here, what they need, and how they’re each trying to protect us.

You imagine a table — large or small, simple or ornate — in the kitchen or boardroom - and allow each part to take a seat. (you could also imagine being in a forest glade with a number of logs to sit on in a circle… or around a campfire at the beach… ). Then you imagine your ‘Self’ sitting at the head of the table: steady, warm, curious. This is from your own viewpoint - looking out of your own eyes. From here, you listen. There’s no forcing, fixing or analysing. Each part is welcomed in its own time, they might choose to sit or to wander round. Some of my parts sit under the table! You can welcome them all, invite them to speak, invite them to listen to each other. As they speak, you start to hear the hopes underneath their behaviours, the fears that drive them, and the ways they have been trying to keep you safe. Parts soften once they feel understood, and from that point something new becomes possible: more choice, more calm, more space.

A Gentle IFS Round Table Meditation

Begin by sensing the collective of your parts — not naming them yet, just feeling your inner team. Gently ask: “How do I feel toward all of my parts right now?” If you notice warmth, calm, curiosity or any of the Cs, you’re in Self and can continue. If instead there’s impatience, criticism or overwhelm, turn toward the part holding that feeling and say inwardly: “I hear you. Thank you. Would you be willing to relax back a little so I can get to know everyone?” No forcing — just an invitation.

When there’s enough calm curiosity, imagine a large round table before you. At the head, you take your seat as Self: compassionate, curious, looking out of your own eyes. Let your system know: “I’m here. I can listen.”

Invite any parts who want to be known today to sit around the table — perhaps a Worried One, a Busy One, a Critic, an Exhausted One, or quieter parts who edge forward when they feel it’s safe. You’re not analysing or fixing; simply acknowledging. You might say: “Thank you for being here. I’d like to check in with you all — to hear your worries, your hopes, anything you want me to know.” Ask if they’d be willing to listen as you get to know each part.

From your seat, choose one part that feels most present and turn toward it with warmth: “What’s on your mind today? What are you concerned might happen? What are you hoping for me?” Let yourself listen without fixing. If another part interrupts, thank it and let it know you’ll come to it next.

When you feel complete, address the table: “Before we finish, does any part have questions or concerns?” Give a moment for anything that wants to be heard. Then offer gratitude: “Thank you all. I’ll be back.” Let the table fade, return to the body — feet, hands, breath — and open your eyes when you’re ready.

December Circles

If you’re curious about Internal Family Systems (IFS) and being in community, in a collaborative warm space, you are warmly invited to join us at this month’s community drop-in circles. The Gloucestershire circles are held collaboratively by a team of IFS and IFS-informed therapists and coaches and I hold the online one, sometimes with a colleague but mostly just me.. The groups are gentle, friendly, relational spaces where we explore our inner worlds together… the parts that soothe, rage or get us to exit, the parts that organise, plan and criticise, and the parts that carry shame, overwhelm or hurt. We meet all of this from our compassionate, courageous, creative, calm, curious, wise centre we call Self.

Participants last month shared themes of connection, being witnessed, sharing, possibility, peace, community and co-regulation.

Cheltenham — Sat 6 Dec, 10–12
Cirencester — Fri 12 Dec, 2–4
Stroud — Wed 10 Dec, 9.30–11.30
Stroud — Sat 13 Dec, 10.30–12.30
Online — Wed 17 Dec, 6.15–8pm

Details on the community page or get tickets for the zoom link on my online circle page

All welcome.