Unpacking the Inner Critic and a Gut Punch.
My morning began in a heavy place, with an intense Inner Critic relentlessly berating me over an interaction with a housemate where I felt I made a cruel remark. Once I unblended from the critic and it relaxed a bit, I was able to connect with a deeply hurt exile. Somatically, this part showed up like a visceral, sudden gut punch right through my belly—doubling me over in physical pain that extended into an overwhelm of lifelong disappointment and isolation. Giving that exile my presence for a bit and then a loving full-pressure hug brought some initial relief, but (fast-forward) the weight of that historical pain lingered on as I did some checking in with my system later in the day.
Meeting the Bracing Part and Social Fears
As I continued to track my body’s physical sensations, heat, tension, and then a sharp headache, which began after sensations travelled up my spine, into my shoulders, and through my neck. I noticed a collection of parts reacting to my surroundings—some pushing back against forced positivity and spiritual bypassing, while others worried about the vulnerability of being truly authentic. A familiar fear surfaced: the worry that revealing my inner pain to others would invite shame or judgment. This activated my Bracing Part, which explained how it functioned near automatically, like an immediate shield against incoming harm, this part tightens the back of my neck and head in preparation to absorb potential blows so I don’t get hurt.
Honoring My Bracing Part
Instead of trying to talk the Bracing Part away, I extended gratitude and Self-energy directly to it. It felt relief at not being judged or shamed for simply doing a knee-jerk job to keep me safe. By the end of the session, my system felt more aligned and then moved into a place of relief and thankfulness where my parts could share high fives, acknowledge my sensitivity, and honor the protection my Bracing Part provides. While some residual tightness remained in my shoulders—a signal that there is still more to be with—I ended the session feeling more spacious, authentic, and ready to check back in soon.
These posts are personal reflections on my own n=1 experiment with IFS and somatic inquiry. They are shared for educational purposes and are not intended as medical or psychological advice.