Tending the Internal Ecosystem: Somatic IFS in the Garden

In gardening, we often focus on the soil or the climate. But a garden is also a collection of distinct, individual plants, each with its own needs, history, and way of taking up space. In the world of Internal Family Systems (IFS), we view the psyche in much the same way: as a "family" of various Parts that make up our internal ecosystem.

When we bring a somatic lens to this work, we stop just "talking" to these parts and start feeling where they live in our bodies.

The Protectors and the Managed Rows

In every garden, there are fences, stakes, and covers designed to protect the most vulnerable seedlings from the wind or pests. In our internal system, these are our Protector Parts.

• The Proactive Manager: This part is the meticulous gardener, always weeding and pruning to ensure we look "perfect" and "productive" to the outside world.

• The Reactive Firefighter: This part acts like an emergency sprinkler system. When a difficult emotion flares up, it "extinguishes" the pain through impulsive behaviors, dissociation, or distraction.

The Exiles: The Seeds in the Dark

Beneath the heavy mulch and the protective fences lie the Exiles. These are the parts of us (often our "inner children") that carry the weight of past hurts and "unnameable knowns." Because these parts feel fragile or overwhelming, our Protectors work overtime to keep them buried in the dark soil where they won't be stepped on.

However, as any gardener knows, a seed buried too deep without light eventually begins to affect the health of the entire garden.

The Self: The Sun and the Soil

In Somatic IFS, the goal isn't to "fix" or remove any of these parts. Instead, we tap into what IFS calls the Self - the core, compassionate essence of who we are. In our metaphor, the Self is the Sun and the Soil combined. It is the steady, regulated presence that provides the warmth and nutrients necessary for all parts to relax.

Through Somatic Tracking, we find where a "Protector" is holding tension in our shoulders, or where an "Exile" is shivering in our belly. By meeting these physical sensations with curiosity, calm, and clarity the fences can slowly come down. We realize that even the "weeds" were just parts of us trying to survive a difficult season.

Integrating the Landscape

When we tend to our internal family with somatic awareness, the garden moves toward Integration. The Protectors don't have to work so hard, and the Exiles can finally move out of the dark and into the light. We become a diverse, thriving ecosystem where every part is seen, felt, and allowed to bloom in its own time.

Today, as you move through your world, notice one "Protector" that shows up in your body. Perhaps it’s a tightening in your jaw or a bracing in your chest. Instead of trying to change it, simply offer it a mental nod of appreciation. Say to yourself: "I see how hard you are working to keep this garden safe." Notice if that part of your body breathes just a little easier when it feels seen.