Internal Family Systems Education
Learn the foundational IFS concepts of parts and Self. This framework can help you understand your reactions with greater clarity and less shame.
Services & programs
Back to Self: An 8-Week IFS Exploration Group
Back to Self is a live, eight-week Internal Family Systems (IFS) group designed to help you explore your inner world and develop a more compassionate, grounded relationship with yourself.
A closer look
About this service
IFS recognizes that we all have different “parts”—such as an inner critic, caretaker, perfectionist, worrier, achiever, or avoider. These parts may sometimes conflict with one another, but each developed for a reason and is often trying to protect you in some way.
At the center of IFS is the Self: the calm, curious, compassionate core within you that can relate to every part with understanding and leadership. Each week, we’ll explore one of the eight qualities of Self—Calm, Curiosity, Compassion, Confidence, Clarity, Creativity, Courage, and Connectedness.
Through guided meditation, practical exercises, and thoughtful group discussion, you’ll learn to notice your parts without being overwhelmed by them. The group offers a supportive environment for deepening self-awareness, practicing Self-led responses, and connecting with others engaged in similar inner work.
Sessions are live and facilitated by John Pelikan, LCSW, LCADC, with a maximum of 10 participants.
Pain points
Does any of this feel familiar?
“Different parts of me want different things, and I feel pulled in opposite directions.”
“My inner critic is so loud that it’s difficult to hear what I actually need.”
“I spend a lot of time judging, fighting, or trying to get rid of difficult emotions.”
“I understand myself intellectually, but I want a deeper and more experiential way to grow.”
“I have trouble accessing calm, confidence, or clarity when I’m stressed or triggered.”
“I want to feel more connected to myself and less controlled by fear, shame, or protective patterns.”
How it works
What the group includes
The Eight C’s of Self
Each week focuses on Calm, Curiosity, Compassion, Confidence, Clarity, Creativity, Courage, or Connectedness. Exploring these qualities helps you recognize and strengthen your capacity for Self-leadership.
Guided Meditation
Experience a guided meditation centered on each week’s quality of Self. These practices help you slow down, turn inward, and relate to your thoughts and emotions with more spaciousness.
Parts-Informed Exploration
Learn to notice protective parts—such as the critic, worrier, people-pleaser, or perfectionist—without allowing them to take over. You’ll practice approaching them with curiosity and respect.
Experiential Practice
Exercises during and between sessions help turn IFS concepts into lived skills. You’ll have opportunities to apply what you learn to your everyday emotional patterns and relationships.
Take-Home Exercises
Weekly reflection activities support continued exploration between meetings and help you bring Self-led qualities into daily life.
Small-Group Discussion
Share insights and learn alongside a group of no more than 10 participants. The small-group format offers connection, encouragement, and space for meaningful reflection.
Live Facilitation and Support
Interactive sessions with John provide structure, guidance, and real-time support as you explore your internal experience.
Ready to Take the First Step?
Start with a free 15-minute video consultation. It's a chance to share what you're going through, ask questions, and see if this feels like a good fit — no pressure, no commitment.