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Greater Than the Sum of Our Parts: Discovering Your True Self Through Internal Family Systems Therapy
Explore your multifaceted mind - an invitation to personal healing and spiritual awakening
Inside each of us, there are many distinct selves. “Though we’ve been raised to believe that healthy people have a single ‘self’”, explains Dr. Richard C. Schwartz, “acknowledging our multiplicity gives a far deeper awareness of how our minds actually work.” Dr. Schwartz’s pioneering Internal Family Systems (IFS) therapy has become renowned in psychotherapy for its power to help us connect with and heal the many distinct facets - or parts - of our psyche. With Greater Than the Sum of Our Parts, he brings you a practical training course for using this method for your growth, well-being, and especially your spiritual journey.
Embracing your inner diversity as a path to wholeness
One of the key lessons of IFS therapy is that there are no bad parts. “Trauma or life experience can cause our parts to take on burdens”, says Dr. Schwartz. “Yet when we bring the spiritual values of curiosity, gratitude, and kindness to these burdened parts, we discover incredible opportunities for healing and awakening.” Through instruction and guided meditations, Dr. Schwartz shows us how to engage even the most disturbing or unwanted parts of our psyche with openness and love - so we may unlock the hidden gifts and wisdom each part contains.
Many forms of therapy and even spiritual practice inadvertently put us in conflict with ourselves as we try to transcend or reject our parts. With Greater Than the Sum of Our Parts, Dr. Schwartz invites you to embrace each of your many parts with self-compassion - and discover the inclusive greater Self that is your true, divine nature.
Inside each of us, there are many distinct selves. “Though we’ve been raised to believe that healthy people have a single ‘self’”, explains Dr. Richard C. Schwartz, “acknowledging our multiplicity gives a far deeper awareness of how our minds actually work.” Dr. Schwartz’s pioneering Internal Family Systems (IFS) therapy has become renowned in psychotherapy for its power to help us connect with and heal the many distinct facets - or parts - of our psyche. With Greater Than the Sum of Our Parts, he brings you a practical training course for using this method for your growth, well-being, and especially your spiritual journey.
Embracing your inner diversity as a path to wholeness
One of the key lessons of IFS therapy is that there are no bad parts. “Trauma or life experience can cause our parts to take on burdens”, says Dr. Schwartz. “Yet when we bring the spiritual values of curiosity, gratitude, and kindness to these burdened parts, we discover incredible opportunities for healing and awakening.” Through instruction and guided meditations, Dr. Schwartz shows us how to engage even the most disturbing or unwanted parts of our psyche with openness and love - so we may unlock the hidden gifts and wisdom each part contains.
Many forms of therapy and even spiritual practice inadvertently put us in conflict with ourselves as we try to transcend or reject our parts. With Greater Than the Sum of Our Parts, Dr. Schwartz invites you to embrace each of your many parts with self-compassion - and discover the inclusive greater Self that is your true, divine nature.
Audio CD
First published January 1, 2018
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About the author
Richard C. Schwartz
53 books686 followersRichard Schwartz began his career as a family therapist and an academic. Grounded in systems thinking, Dr. Schwartz developed Internal Family Systems (IFS) in response to clients’ descriptions of various parts within themselves. He focused on the relationships among these parts and noticed that there were systemic patterns to the way they were organized across clients. He also found that when the clients’ parts felt safe and were allowed to relax, the clients would experience spontaneously the qualities of confidence, openness, and compassion that Dr. Schwartz came to call the Self. He found that when in that state of Self, clients would know how to heal their parts.
A featured speaker for national professional organizations, Dr. Schwartz has published many books and over fifty articles about IFS.
A featured speaker for national professional organizations, Dr. Schwartz has published many books and over fifty articles about IFS.
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April 30, 2022
Rather than being of “one” mind.
Internal Family Systems (IFS) assumes that people have “parts” or “sub-personalities” that operate together in an inner system, much like an external family or community.
Which is to say.
Sometimes your parts get along.
And sometimes they are in conflict.
Sometimes they play like a team.
Other times they compete like rivals.
IFS asserts that some parts (typically young wounded inner child type characters) become “exiled”, meaning, they are either too painful or too indecorous to experience most of the time, so we tend to suppress them.
Other parts function as “protectors” that keep a lid on exiles by either proactively “managing” life, or reactively “putting out the fires” when the managers fail.
I think we all have inner experiences e.g. shame, gilt, feelings of abandonment, feelings of failure etc. that we would like to avoid (exile) if possible.
The “manager” parts represent the ways we avoid or appease or protect our exiles, proactively, via planning, or saving, or being a this, or becoming a that.
The “fire fighter” parts represent the ways we reactively avoid or appease or protect our exiles when all that manager stuff fails e.g. drinking booze, smoking weed, playing video games, over eating, over working etc.
IFS asserts that, in addition to these parts, everyone has a Self part that is expansive curious, open, accepting and loving.
You can think of the Self as that “wise mind” that mindfulness supports.
Or you could think of it as Buddha nature (if you’re a Buddhist), or Atman (if you’re Hindu), or Christ consciousness (if you’re a Christian), or whatever enlightened state your particular spiritual tradition endorses.
IFS asserts that parts can either be “blended” with the self, and as such, run the show.
Or they can be “un-blended” and allow the Self to be in charge.
IFS calls this “Self leadership”.
And becoming “Self lead” is more or less the goal of IFS therapy.
In order to achieve “Self leadership”, step one is to get to know your parts, find out what their “burdens” are, and afford them to opportunity to become “unburdened”.
When a part becomes unburdened it feels great.
For instance, when an inner child part finally receives the unconditional love and acceptance it has always wanted, you get a big emotional release, and it feels awesome.
That awesome feeling is what IFS calls “Self energy”.
This is what other traditions call chi, or prana, or kundalini shakti, or the holy spirit, or whatever.
Whatever you wanna call it.
It’s that yummy spiritual stuff we all love to feel.
IFS asserts that your Self part can use all that unburdened Self energy to do all kinds of life affirming stuff.
That insecure inner child can become the creator or the healer when it lets go of it’s burdens and becomes Self lead.
That uptight manager part can also let go when the exile part is less burdened, creating even more Self energy.
And those fire fighters can finally put down the fire hose(s) e.g. the bottle, the bong, the fork, the credit card etc. creating even more self energy.
As interesting (or uninteresting) as all of that may be.
The real deal about IFS is that it is experiential.
Meaning.
You have to do it and experience it to get the benefits.
And trust me.
It’s totally worth it.
As for Greater Than the Sum of Our Parts
It’s a very good audio program on IFS.
But I wouldn’t start here.
Instead, I recommend reading:
Internal Family Systems by Richard C. Schwartz: https://www.goodreads.com/book/show/1...)
And listening to:
No Bad Parts by Richard C. Schwartz: https://www.goodreads.com/book/show/5...
I would start with those, and return to this one afterwards if you still want more.
Greater Than the Sum of Our Parts is an audio program. With lots of guided meditations and exercises for identifying and working with parts.
Many of the exercises are similar to the ones in No Bad Parts.
So it’s a little redundant if you have done that one already.
That being said.
I did all the exercises in both.
And.
I’m really glad I did.
I had very different experiences the second time through the redundant exercises.
It was totally worth it.
Why 4/5 stars?
Because No Bad Parts is similar, but better.
And I want you to do that one first.
Internal Family Systems (IFS) assumes that people have “parts” or “sub-personalities” that operate together in an inner system, much like an external family or community.
Which is to say.
Sometimes your parts get along.
And sometimes they are in conflict.
Sometimes they play like a team.
Other times they compete like rivals.
IFS asserts that some parts (typically young wounded inner child type characters) become “exiled”, meaning, they are either too painful or too indecorous to experience most of the time, so we tend to suppress them.
Other parts function as “protectors” that keep a lid on exiles by either proactively “managing” life, or reactively “putting out the fires” when the managers fail.
I think we all have inner experiences e.g. shame, gilt, feelings of abandonment, feelings of failure etc. that we would like to avoid (exile) if possible.
The “manager” parts represent the ways we avoid or appease or protect our exiles, proactively, via planning, or saving, or being a this, or becoming a that.
The “fire fighter” parts represent the ways we reactively avoid or appease or protect our exiles when all that manager stuff fails e.g. drinking booze, smoking weed, playing video games, over eating, over working etc.
IFS asserts that, in addition to these parts, everyone has a Self part that is expansive curious, open, accepting and loving.
You can think of the Self as that “wise mind” that mindfulness supports.
Or you could think of it as Buddha nature (if you’re a Buddhist), or Atman (if you’re Hindu), or Christ consciousness (if you’re a Christian), or whatever enlightened state your particular spiritual tradition endorses.
IFS asserts that parts can either be “blended” with the self, and as such, run the show.
Or they can be “un-blended” and allow the Self to be in charge.
IFS calls this “Self leadership”.
And becoming “Self lead” is more or less the goal of IFS therapy.
In order to achieve “Self leadership”, step one is to get to know your parts, find out what their “burdens” are, and afford them to opportunity to become “unburdened”.
When a part becomes unburdened it feels great.
For instance, when an inner child part finally receives the unconditional love and acceptance it has always wanted, you get a big emotional release, and it feels awesome.
That awesome feeling is what IFS calls “Self energy”.
This is what other traditions call chi, or prana, or kundalini shakti, or the holy spirit, or whatever.
Whatever you wanna call it.
It’s that yummy spiritual stuff we all love to feel.
IFS asserts that your Self part can use all that unburdened Self energy to do all kinds of life affirming stuff.
That insecure inner child can become the creator or the healer when it lets go of it’s burdens and becomes Self lead.
That uptight manager part can also let go when the exile part is less burdened, creating even more Self energy.
And those fire fighters can finally put down the fire hose(s) e.g. the bottle, the bong, the fork, the credit card etc. creating even more self energy.
As interesting (or uninteresting) as all of that may be.
The real deal about IFS is that it is experiential.
Meaning.
You have to do it and experience it to get the benefits.
And trust me.
It’s totally worth it.
As for Greater Than the Sum of Our Parts
It’s a very good audio program on IFS.
But I wouldn’t start here.
Instead, I recommend reading:
Internal Family Systems by Richard C. Schwartz: https://www.goodreads.com/book/show/1...)
And listening to:
No Bad Parts by Richard C. Schwartz: https://www.goodreads.com/book/show/5...
I would start with those, and return to this one afterwards if you still want more.
Greater Than the Sum of Our Parts is an audio program. With lots of guided meditations and exercises for identifying and working with parts.
Many of the exercises are similar to the ones in No Bad Parts.
So it’s a little redundant if you have done that one already.
That being said.
I did all the exercises in both.
And.
I’m really glad I did.
I had very different experiences the second time through the redundant exercises.
It was totally worth it.
Why 4/5 stars?
Because No Bad Parts is similar, but better.
And I want you to do that one first.
December 25, 2021
Okay so wow.
This Audiobook was life changing to say the least. My Psychologist recommended to me: "Greater than the Sum of Our Parts" which was written/voiced by Richard C Shwartz, a PhD psych who invented the form of therapy in the book called Internal Family Systems or IFS, and in this school of thought he teaches that human minds are not... made up of just one mind like we think they are, he says society teaches us to think that everyone has a "monomind" and it kinda harms both ourselves and society.
He states that he's used this form of psychotherapy to heal/rehabilitate the worst humankind has to offer, so called "sociopaths" who've committed atrocities and made them feel empathy for what they've done, these people are often victims of trauma themselves according to him (over 38K case studies or some shit) as well as just survivors themselves who haven't committed atrocities but have hurt people in other ways, and/or just themselves.
(stay with me here this next part is gonna sound crazy but just... keep an open mind and give it a go)
So I've been listening to this book and following along with the meditation exercises, and even though it's therapy I've felt like a lunatic talking to myself, because these parts of mine speak back to me as if they have minds of their own (no joke am not kidding) and even though the guy in the book told me to expect this it was still a reality altering surreal experience.
I've even given it to two of my friends and they've been following along and had the same experience, but I mean it's a certified and tested therapy used by professional Psychs so...
I guess I find it ironic that talking to yourself somehow fixes your mental health issues, like okay I thought that's what made you crazy but according to this no, everyone who thinks their mind is just one thing is actually the "crazy" one (kinda), likely to act out on behalf of a part they don't realise is it's own entity and is hurt and hijacks the whole system performing some stunt (hence the "I'm back on my bullshit" phenomenon/meme)
One of my friends asked me when I tried to explain this, he said "you make it sound like everyone has DID?" (Multiple Personality Disorder)
And I'm like no, not everyone has that disorder but everyone has these parts. It's actually normal.
So an example of the mind being in multiple parts would be like, you know someone or you are someone who's addicted to something; smoking, alcohol, drugs, prescription medication, sex, eating, gambling whatever man, and they or you want to or even declare that they're/you are going to give it up, that they/you don't want to engage in this behaviour anymore, but then they or you go ahead and do it again anyway, why is that?
Or when someone gets angry easily, constantly blows up all of the time and every time without fail afterwards they are super regretful of their actions, they might even get really upset about it whether they let people see it or not.
These are different parts within the mind at war with each other, because not every part agrees with your centre self or the other parts, they literally have minds of their own and this therapy teaches you how to go into your mind and ask them why the fuck they do this stupid bullshit that they do, hurt others or yourself. By listening to and understanding your parts, and what forced them into the role they were forced into you can help them come out of it. We've all experienced this, conflicted feelings, debates within ourselves about what to do or how to act. This just brings that to your attention better.
You might also find it weird that some adults have hobbies or interests which seem childlike, this is because it's actually very likely that trauma happened to them at an age that was very young and so those parts of them are stuck at that age.
It's insanely effective therapy. So effective that I've been realizing what a dickhead I've been and I've come to regret it deeply. Things parts of me has said or done, embarrassed myself in insane attempts of self sabotage. Oh you're doing well in one part of your life suddenly? Can't let people get close to you, gotta drive em away by being dickhead.
One part of me desperately wants to succeed at life and change and others are deeply terrified of people, whilst another loathes their very existence, and another yearns for intimacy and human connection. Confusing? You fucking betchya.
I only recently started getting empathy for everyone and it's because of this therapy. I have a part of me that fucking hates people, loathes them, it thinks some fucked up shit about people and how they are and how they should be treated. Demented fucking shit.
"Normies" were filth below me/him and weren't to be respected, only people who'd shared my/his pain were worthy of respect. The rest could go fuck themselves. I actually have a knack for spotting people who are... damaged? I've almost always been right about it, even if they don't tell me straight out what happened to them they will usually confirm something fucked up happened to them either as kids or adults. And I'm good with those people I really am, always have been most of the time but I can't just care for people who are "like me" anymore.
But now I'm suddenly hit with heightened empathy for everyone, not just the down trodden, with realization of my actions and it's fucking crippled me emotionally.
So that was fun I guess, but I mean what are my other options? Just like go on doing the stupid shit forever? Change is better the quicker it happens.
And as much as it pains certain parts of me to admit, I am deeply fucking sorry about my behaviour. It's also my hope that this helps some others out there who may be interested in this therapy. I feel like this book has not only drastically changed the way I see people and the world, but my characters and how I will write them.
This Audiobook was life changing to say the least. My Psychologist recommended to me: "Greater than the Sum of Our Parts" which was written/voiced by Richard C Shwartz, a PhD psych who invented the form of therapy in the book called Internal Family Systems or IFS, and in this school of thought he teaches that human minds are not... made up of just one mind like we think they are, he says society teaches us to think that everyone has a "monomind" and it kinda harms both ourselves and society.
He states that he's used this form of psychotherapy to heal/rehabilitate the worst humankind has to offer, so called "sociopaths" who've committed atrocities and made them feel empathy for what they've done, these people are often victims of trauma themselves according to him (over 38K case studies or some shit) as well as just survivors themselves who haven't committed atrocities but have hurt people in other ways, and/or just themselves.
(stay with me here this next part is gonna sound crazy but just... keep an open mind and give it a go)
So I've been listening to this book and following along with the meditation exercises, and even though it's therapy I've felt like a lunatic talking to myself, because these parts of mine speak back to me as if they have minds of their own (no joke am not kidding) and even though the guy in the book told me to expect this it was still a reality altering surreal experience.
I've even given it to two of my friends and they've been following along and had the same experience, but I mean it's a certified and tested therapy used by professional Psychs so...
I guess I find it ironic that talking to yourself somehow fixes your mental health issues, like okay I thought that's what made you crazy but according to this no, everyone who thinks their mind is just one thing is actually the "crazy" one (kinda), likely to act out on behalf of a part they don't realise is it's own entity and is hurt and hijacks the whole system performing some stunt (hence the "I'm back on my bullshit" phenomenon/meme)
One of my friends asked me when I tried to explain this, he said "you make it sound like everyone has DID?" (Multiple Personality Disorder)
And I'm like no, not everyone has that disorder but everyone has these parts. It's actually normal.
So an example of the mind being in multiple parts would be like, you know someone or you are someone who's addicted to something; smoking, alcohol, drugs, prescription medication, sex, eating, gambling whatever man, and they or you want to or even declare that they're/you are going to give it up, that they/you don't want to engage in this behaviour anymore, but then they or you go ahead and do it again anyway, why is that?
Or when someone gets angry easily, constantly blows up all of the time and every time without fail afterwards they are super regretful of their actions, they might even get really upset about it whether they let people see it or not.
These are different parts within the mind at war with each other, because not every part agrees with your centre self or the other parts, they literally have minds of their own and this therapy teaches you how to go into your mind and ask them why the fuck they do this stupid bullshit that they do, hurt others or yourself. By listening to and understanding your parts, and what forced them into the role they were forced into you can help them come out of it. We've all experienced this, conflicted feelings, debates within ourselves about what to do or how to act. This just brings that to your attention better.
You might also find it weird that some adults have hobbies or interests which seem childlike, this is because it's actually very likely that trauma happened to them at an age that was very young and so those parts of them are stuck at that age.
It's insanely effective therapy. So effective that I've been realizing what a dickhead I've been and I've come to regret it deeply. Things parts of me has said or done, embarrassed myself in insane attempts of self sabotage. Oh you're doing well in one part of your life suddenly? Can't let people get close to you, gotta drive em away by being dickhead.
One part of me desperately wants to succeed at life and change and others are deeply terrified of people, whilst another loathes their very existence, and another yearns for intimacy and human connection. Confusing? You fucking betchya.
I only recently started getting empathy for everyone and it's because of this therapy. I have a part of me that fucking hates people, loathes them, it thinks some fucked up shit about people and how they are and how they should be treated. Demented fucking shit.
"Normies" were filth below me/him and weren't to be respected, only people who'd shared my/his pain were worthy of respect. The rest could go fuck themselves. I actually have a knack for spotting people who are... damaged? I've almost always been right about it, even if they don't tell me straight out what happened to them they will usually confirm something fucked up happened to them either as kids or adults. And I'm good with those people I really am, always have been most of the time but I can't just care for people who are "like me" anymore.
But now I'm suddenly hit with heightened empathy for everyone, not just the down trodden, with realization of my actions and it's fucking crippled me emotionally.
So that was fun I guess, but I mean what are my other options? Just like go on doing the stupid shit forever? Change is better the quicker it happens.
And as much as it pains certain parts of me to admit, I am deeply fucking sorry about my behaviour. It's also my hope that this helps some others out there who may be interested in this therapy. I feel like this book has not only drastically changed the way I see people and the world, but my characters and how I will write them.
July 24, 2020
This book is only available on audio. So, that not great, but it's a walk through multiple exercises and light explanation for the theory. Theory that I believe lines with a philosophy not usually explored; we are good and our parts are created to protect us, if we can befriend, understand and have compassion for those parts we are whole. It's an interesting experience and worth multiple reviews.
October 17, 2025
This is not an audiobook. It is Richard talking you through a workshop for I FS. It has many short meditations that he walks you through slowly. It is not hours long. I really loved this. He is so kind and gentle. I've loved learning about his system and using it to help me.
July 7, 2021
Hmm… this book was recommended to me by my therapist. In some ways, I tried to apply what I have learned and am practicing in therapy to my experience listening to the book. It was “read” by the author, but I wondered if he was reading the words on the page, or just talking. I have had a hard time reconciling how even a part of me could choose to do something that the rest of me doesn’t want to do. IFS offers an explanation for that reconciliation process. The author talks about working with people on death row, people who have committed gruesome and awful crimes. They have been able to find some answers, peace, and healing through IFS Therapy. A part of them did a terrible thing because of the role it took on to protect, preserve, or defend their whole self in some way. If you can understand and make peace with your parts, then your whole self can have peace, too.
I appreciate the concepts presented in the book and definitely think that taking a sum-of-our-parts view of our experiences can help us to heal the whole self. However, I wasn’t a total fan of this book itself. It felt more like a meditation seminar, which I didn’t sign up for. The audiobook was split into sessions and in each session were sometimes multiple meditations or practices to exercise the principles taught in the session. I was hoping for the session to introduce my novice self into this type of therapy and not a plunging experience into the actual work.
Even though I wasn’t looking to do the work right away, I appreciated the moments while I was listening to get to know parts better. I at least got a few good deep breaths in each time a new meditation started.
I wouldn’t recommend this book to someone just starting their healing journey. If you’re not ready to do therapy, don’t read this book. But, if you’re ready to do work and not ready to talk to someone else about it, this book could be a great tool to getting started on your own journey. Just know that most of the book is geared toward getting to know your parts.
I appreciate the concepts presented in the book and definitely think that taking a sum-of-our-parts view of our experiences can help us to heal the whole self. However, I wasn’t a total fan of this book itself. It felt more like a meditation seminar, which I didn’t sign up for. The audiobook was split into sessions and in each session were sometimes multiple meditations or practices to exercise the principles taught in the session. I was hoping for the session to introduce my novice self into this type of therapy and not a plunging experience into the actual work.
Even though I wasn’t looking to do the work right away, I appreciated the moments while I was listening to get to know parts better. I at least got a few good deep breaths in each time a new meditation started.
I wouldn’t recommend this book to someone just starting their healing journey. If you’re not ready to do therapy, don’t read this book. But, if you’re ready to do work and not ready to talk to someone else about it, this book could be a great tool to getting started on your own journey. Just know that most of the book is geared toward getting to know your parts.
November 22, 2019
Fuck yaaaaaa. I love Richard’s speaking voice and I love what he brings to the world. IFS has been so healing for me—my therapist and The Body Keeps The Score both introduced me to it. It’s a revolutionary concept. I practice it on my own, I practice it with my partner, I practice it in group.
This book is not a book, it’s an audio series full of meditations that demonstrate and explore the concepts of IFS. I listened to it at work when I couldn’t sit with myself and be still and listen to my parts so I’ll be listening to it again in the future when I have time and space to do so.
This book is not a book, it’s an audio series full of meditations that demonstrate and explore the concepts of IFS. I listened to it at work when I couldn’t sit with myself and be still and listen to my parts so I’ll be listening to it again in the future when I have time and space to do so.
February 22, 2022
In one word: excellent.
I've found IFS to be one of the most effective approaches to healing childhood trauma and inner conflict I've come across - and I've tried A LOT. It's holistic, respectful to all aspects of ourselves and it helps our mind, body and soul to work together and naturally return to our inner blueprint of health and well being. Even though I initially found some of the terminology a bit of a handful to get my head around, it is absolutely worth sticking with it and experiencing its benefits for yourself through applying the techniques, with a qualified IFS therapist or eventually solo.
This audiobook includes guided exercises/meditations to do just that and Richard Schwartz gradually introduces the way of working with our parts in little explanations, that are easy to follow and understand. I highly recommend this audiobook as a supplement to anyone already doing IFS therapy, or anyone curious to find out what it is and how it works - dipping your toes in in an experiential way as to speak. The new book No Bad Parts comes second to this, but is also a useful support in doing this work.
I've found IFS to be one of the most effective approaches to healing childhood trauma and inner conflict I've come across - and I've tried A LOT. It's holistic, respectful to all aspects of ourselves and it helps our mind, body and soul to work together and naturally return to our inner blueprint of health and well being. Even though I initially found some of the terminology a bit of a handful to get my head around, it is absolutely worth sticking with it and experiencing its benefits for yourself through applying the techniques, with a qualified IFS therapist or eventually solo.
This audiobook includes guided exercises/meditations to do just that and Richard Schwartz gradually introduces the way of working with our parts in little explanations, that are easy to follow and understand. I highly recommend this audiobook as a supplement to anyone already doing IFS therapy, or anyone curious to find out what it is and how it works - dipping your toes in in an experiential way as to speak. The new book No Bad Parts comes second to this, but is also a useful support in doing this work.
April 1, 2019
I gave this book a 4 because Schwartz’s delivery was a 2 but the ideas expressed were unlike anything I’ve heard of before raising the rating significantly. I found the idea helpful to think of my ‘self’ as parts. Kind of like the film “Inside Out”. Yet Schwartz asserts that our parts are with us always and that they each serve a purpose. I picked up another book “Feeding Your Demons” which is billed as an ancient wisdom for solving inner conflict. I find it harder to live with the belief that there are demons inside of me than that I have parts of me that I really don’t like and have an aversion to. We all have to start where we are and grapple with our humanity. I recommend this book to anyone who struggles with a strong critic or addict voice in their head that is keeping you from living a full life.
November 14, 2020
1-10 Takeaways:
1) We all don't have Multiple Personality Disorder; but, we all have multiple personalities (critic, defender, etc.) in our own internal dialogue. Internal Family Therapy (IFS) is addressing/listening to/treating each part of our personality as it engages with the others, similar to how a physical human family would receive group therapy/counseling.
2) Identifying and allowing a disgruntled internal part of our personality to be heard will take the weight/impact out of its current displeasure and reveal valuable insights re: the health of your personality as a whole. Suppressing these disgruntled internal parts will result in greater internal conflict. Being able to love/listen to these internal parts will decrease internal friction/increase harmony.
1-10 Questions:
1) NA
1) We all don't have Multiple Personality Disorder; but, we all have multiple personalities (critic, defender, etc.) in our own internal dialogue. Internal Family Therapy (IFS) is addressing/listening to/treating each part of our personality as it engages with the others, similar to how a physical human family would receive group therapy/counseling.
2) Identifying and allowing a disgruntled internal part of our personality to be heard will take the weight/impact out of its current displeasure and reveal valuable insights re: the health of your personality as a whole. Suppressing these disgruntled internal parts will result in greater internal conflict. Being able to love/listen to these internal parts will decrease internal friction/increase harmony.
1-10 Questions:
1) NA
March 31, 2024
Didn't get very far. Realized rt away what they are talking about I've been doing my whole life so everything he was saying I was like "others aren't already doing this?" So, could be a useful book for those not familiar with it but not at all for me. Also, it's organized mostly as an active workbook with exercises and homework so less a story than your typical book.
February 11, 2021
This should be treated as an audio workbook, not as an audiobook. It is divided into several sessions each consisting of guided meditation, introduction to material, 1 or 2 practical IFS exercises, and a summary of the session. This different format means it is not possible to listen to it on the go - you should really dedicate separate block of time to this workbook.
As for the content, working with IFS as presented in this book has really help me understand myself better which in turn leads to psychological healing. From time to time author can make a claim that cannot be backed up by today's science and it may be irritating to some listeners. Still I would encourage most people to give it a try.
As for the content, working with IFS as presented in this book has really help me understand myself better which in turn leads to psychological healing. From time to time author can make a claim that cannot be backed up by today's science and it may be irritating to some listeners. Still I would encourage most people to give it a try.
September 30, 2021
Update 30.09.2021:
Nie odkładam tej książki, wracam i wracam, bo to książka zmieniająca życie.
Nie wiem kiedy ją skończę, bo ja na razie stale wracam do wybranych fragmentów i na nich pracuję. Ta pozycja występuje tylko w formacie audiobooka, który zawiera nagrania sesji terapeutycznych, które każdy może przeprowadzić sam ze sobą. Schwartz pyta, Ty sobie sam odpowiadasz. Żeby w pełni skorzystać z tego materiału, warto znać wcześniej podstawy IFS.
Nie odkładam tej książki, wracam i wracam, bo to książka zmieniająca życie.
Nie wiem kiedy ją skończę, bo ja na razie stale wracam do wybranych fragmentów i na nich pracuję. Ta pozycja występuje tylko w formacie audiobooka, który zawiera nagrania sesji terapeutycznych, które każdy może przeprowadzić sam ze sobą. Schwartz pyta, Ty sobie sam odpowiadasz. Żeby w pełni skorzystać z tego materiału, warto znać wcześniej podstawy IFS.
August 10, 2022
Excellent walk through IFS and beginning to "discover your true self". As a clinician I enjoyed experiencing this as I ask my client to do these things through out their time with me as a client. Also as an individual seeing parts of me that arise up to protect and getting in touch with them, was calming and I could be the "ringleader" of my little inner circus. I suggest if your wanting to function better internally and externally in your relationships give this book a chance.
*This doesn't replace therapy, btw. This can supplement therapy and/or it can be something you explore on your own time in a search for better understanding of yourself.*
*This doesn't replace therapy, btw. This can supplement therapy and/or it can be something you explore on your own time in a search for better understanding of yourself.*
September 22, 2020
Brilliant book by Richard Schwartz on his Internal Family Systems model. There are lots of excellent meditations alongside the theory and I found it very accessible and enriching. I'm definitely a bit biased, because IFS has helped me so much, personally, but I think regardless of how much dissociation you've got going on, it's a good read with lots of helpful ways of looking at internal struggles. It's also super compassionate and gentle and doesn't focus on integration as the end goal, which is a breath of fresh air. Would give many more stars if I could.
April 24, 2021
I picked this up as an audiobook for a roadtrip to Rhode Island. My therapist follows the IFS model and I want to learn more about it. I also wondered if it would help me with some of my therapy clients. I did not realize it was intended to replicate 6 real sessions of therapy with meditating and imaginal work. Needless to say that did not pair well with driving 300+ miles. I did learn about IFS and I did find another part of myself. So no complaints. I will listen to these again later in the way they were intended.
December 18, 2019
I thoroughly enjoyed this read and found the content useful for practice. Dr. Schwartz explains how the mind works when we identify in parts. Dr. Schwartz walks the reader through activities that help identify parts including The Path and talk tracks that help the individual to go inside. Dr. Schwartz explains his background and how he developed IFS. There is so much to this read that I will need to reread again within the next year!
January 27, 2022
I wanted to learn about IFS through this book, and truly didn’t. I felt the author wanted to walk the reader through the process by having the reader actively participate- which I appreciated but because there were not many examples given it was difficult to identify if one was following accurately. This book is great for people who are already in a deeper understanding of IFS and want an opportunity to practice it on themselves.
July 9, 2021
Exceptional practical introduction to IFS.
Note the Schwartz relies on transcidental meditation to explain his experiences with internal family systems; this is coincidental. I am friends with a therapist who uses Christian categories to teach and work with IFS.
Helpful system to add to your toolbelt.
Note the Schwartz relies on transcidental meditation to explain his experiences with internal family systems; this is coincidental. I am friends with a therapist who uses Christian categories to teach and work with IFS.
Helpful system to add to your toolbelt.
November 7, 2021
I can't recommend this enough for self-development. I am now doing IFS (Internal Family Systems) in therapy and this was a wonderful introduction to it. It has some very powerful exercises in it, as well as detailed but accessible explanations of the theory. I would say experiencing this resource has been life changing for me.
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January 14, 2022The psychology and dramatic dynamic of our internal empire: wrangling our inner children, our shadows, our protectors, our inner goblins; learning their strengths, limitations, and past administrative roles; and delegating them new ones from a Seat of Authority.
“Citizens of my noisy head, I’ll lend you my ears if you lend me yours. There is a better way for us all...”
“Citizens of my noisy head, I’ll lend you my ears if you lend me yours. There is a better way for us all...”
December 5, 2023
It was a great book to learn more about IFS and to get some experience on how that could actually look and feel in a therapy session. That being said, while I agreed with a lot of the theoretical underpinnings, I didn't resonate with the style of how it looks practically enough to use it much in practice.
January 9, 2024
I am really enjoying the mix of guided meditations lead by the author and the principles and lived experiences of using this work with different clients over the years. I appreciate the author's transparency about the mistakes he made early on when working with parts. I am really glad I started I started my IFS journey with this book.
February 17, 2024
My second audio book with 5 stars. This book goes hand in hand with "No Bad Parts". I like that the author read the entirety of this one. This book also had more meditations than "No Bad Parts", which made it a little tricky for me. There was also some repetition, but I didn't mind that. I will listen to both of them again.
February 3, 2020
Very useful book but there’s room for improvement in the way it’s written. Also, found the religious analogies very subjective and off-putting. Overall, enjoyed reading the book and found it useful both personally and professionally as a therapist.
May 24, 2021
A really refreshing take on meditation and understanding the self. While most meditative practices dictate you to ignore your thoughts, IFS has you addressing your thoughts or "parts" to uncover their own fears, perspectives etc. A very compassionate practice.
October 5, 2021
Richard Schwartz is the developer and founder of the modality called Internal Family Systems. It is a way to work through early trauma. Anyone alive today would be hard pressed not to have experienced some trauma that effects them still. This book and modality is literally life changing.
December 24, 2021
Audiobook. More of a 6-part workshop than a book, with guided meditations and helpful introduction to IFS. Difficult for me to do this kind of work, but it has an impact and I’ll be doing more IFS work.
September 13, 2022
4.5 stars. Helpful concept of inner self/parts to understand and heal from psychological wounds, and immediately useful due to the exercises and meditations. You get more the more you put into them. I recommend the audio, voiced by the author
March 17, 2024
I listened to the audio version from my library. There were parts that seemed familiar from other of the authors work. I liked the long pauses for me during the exercises. He also structured it to become increasingly complex as you go.
June 24, 2025
This book was pretty eye opening for me and the audio format was great for doing some of the practices with the author. It sounded a little crazy initially but it just kept working and I’m eager to learn more about IFS.
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