Author | Lightnews

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Jennifer O'Sullivan @jenniferosullivan.bsky.social · Jun 10

Anger can catalyze us but can't sustain us. How do we keep our spirits up when the world feels overwhelming?

Out now: why shouldn't feel guilty for endorsing we foreground what brings us joy and happiness.

Check out Skillful Means Podcast 🎧 on your fav player: www.skillfulmeanspodcast.co...

#106 Strong Back, Soft Front Guided Meditation - Skillful Means Podcast

Jennifer O'Sullivan @jenniferosullivan.bsky.social · May 27

Feeling cynical lately? Me too! Who can blame us? I mean...

Out now on the pod, a guided practice to help you (and me) stay open-hearted. Inspired by the teachings of Roshi Joan Halifax.

Check out Skillful Means Podcast 🎧 on your fav player: www.skillfulmeanspodcast.co...

This month's practice features an embodied mediation to help you stay present with life's challenges without becoming overwhelmed or shutting down. Inspired by Roshi Joan Halifax's teachings, you'll cultivate a foundation of stability to unde...

Jennifer O'Sullivan @jenniferosullivan.bsky.social · May 22

I don’t like the term firefighter either. I prefer “reactors” but probably bc a lot of mine are fighters. Not in a “douse a fire (aka big emotion) with drugs and distractions” kinda way but in “who can I punch in the face right now” way. I also have a lot of reactive “sense makers” who ruminate.

#105 Embracing Difficult Emotions - Skillful Means Podcast

Jennifer O'Sullivan @jenniferosullivan.bsky.social · May 20

Agree! I try to avoid these terms and org chart. This is the problem with this paradigm emerging from therapy world. It’s only ever framed in deficit terms. I have “managers” and “firefighters” that are cooperative and that surprises some of my colleagues.

Jennifer O'Sullivan @jenniferosullivan.bsky.social · May 20

They do tend to cluster around these dev stages but not always. I think a challenge for IFS ppl is that not all “burdens”/beliefs are event-based. IFS folks are only starting to think in terms of systemic influences, which is a wider thing going on in western-influenced psychology.

Jennifer O'Sullivan @jenniferosullivan.bsky.social · May 20

One doesn’t have to do the visualization to “do” parts work. One of my trainers said he reckoned ~30% of ppl can’t/don’t. I mostly don’t “see” parts, instead sense them in other ways or they are cognitive constructs. I just know a “part” is a line of thinking that isn’t fully endorsed, also by me.

Jennifer O'Sullivan @jenniferosullivan.bsky.social · May 20

Disclaimer: I didn’t read this article but I’m IFS trained. Not a therapist, good at conceptualizing things and I don’t tow the party line.

Answer to your Q. It’s both and either. Overall, it’s the former. If ppl can’t sign on to at least the concepts, IFS won’t work for them.

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Jennifer O'Sullivan @jenniferosullivan.bsky.social · May 14

There is nothing wrong with your feelings.

In the latest pod, I share Buddhist and psychological takes on working with difficult emotions. And I offer some simple ways to create a welcoming environment for all your parts.

🎧 on the web or your fav app: www.skillfulmeanspodcast.co...

#skyIFS

This month, we're looking at a question that comes up a lot:All parts are supposed to be welcome, but how do we work with feelings we don't like?Drawing on Buddhist wisdom and the function of emotions, we're exploring:Why equanimity is about inclu...

#104 Earth and Sky Guided Visualization Practice - Skillful Means Podcast

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Jennifer O'Sullivan @jenniferosullivan.bsky.social · May 8

ICYMI: When you need to feel both grounded AND energized.

🎧 on your fav player or at: www.skillfulmeanspodcast.co...

The Taoists believe that we can harness the stabilizing qualities of Earth Qi along with the generative qualities of  Heaven/Sky Qi to improve physical health, increase longevity, and cultivate inner harmony. In this guided practice, Jen...

Pause & Reset Sessions: Desk-friendly Yoga, Mindfulness, and IFS Parts Work with Jennifer O'Sullivan, Level 3 Certified IFS Practitioner

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Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 30

#skyIFS, I'm trying something out: drop-in yoga, mindfulness, and parts work gatherings.

These pay-what-you-can sessions will help you reconnect to your inner wisdom and ground your awareness in embodied presence. For "these times."

First one: May 8 at 12pm EDT.

www.sati.yoga/ifs-coaching...

Gentle Yoga, Mindfulness, and IFS Parts Work to help you reconnect to your inner wisdom and ground your awareness in embodied presence.

www.sati.yoga

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Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 29

New practice on Skillful Means Podcast!

For when you're feeling both drained AND wired. This Taoist Earth & Sky Qi meditation brings you grounded stability + that spark to keep going. Just 10 minutes to feel human again.

🎧 on your fav player or at: www.skillfulmeanspodcast.co...

#104 Earth and Sky Guided Visualization Practice - Skillful Means Podcast

The Taoists believe that we can harness the stabilizing qualities of Earth Qi along with the generative qualities of  Heaven/Sky Qi to improve physical health, increase longevity, and cultivate inner harmony. In this guided practice, Jen...

Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 25

Another great one from Worry Lines.

I've got a cluster of parts that have internalized a lot of beliefs around how I should act, particularly because I circulate in spiritual spaces.

How about you?

Worry Lines @worry--lines.bsky.social · Apr 25

I’m a pro at cons.

Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 24

Ok.

Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 24

My tween parts are all: OMG, we have something in common with Will Wheaton. 🤩

You didn't see that...

Anyway... This is a great pitch for what getting on your own side with IFS looks like.

#skyIFS

Wil Screamton @wilwheaton.net · Apr 22

I am the guest on this week's Inside of You podcast with Michael Rosenbaum. We talked about my new podcast, my efforts to heal from a childhood defined by abuse and exploitation, and caring for ourselves. Here's a preview, where I'm talking about my IFS therapy.

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Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 24

Ok, actually 3/2...

Having parts does not mean you need treatment (with IFS or anything else) b/c having parts, by itself, is not a problem. Parts, as a metaphor, is a way of relating to the mind and exploring its patterns inc perspectives, believes, motivations, preferences, fears, concerns...

Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 24

Everyone has parts, not everyone has DID.

You can use IFS to treat DID. But IFS cannot be treated b/c it is not a diagnosis, it is a method.

Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 24

I think there's a semantic quibble here: IFS is a methodology, DID is a diagnosis. The underlying theory of IFS, called multiplicity of mind, is a broader concept in psychology that does overlap with DID. DID is when parts become completely unintegrated/separated due to trauma. 1/2

Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 24

All the time

Worry Lines @worry--lines.bsky.social · Apr 24

Close friends.

#103 I See You, I'm With You Guided IFS Practice - Skillful Means Podcast

Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 24

The Q get the most from clients: how do I create space around my feelings so I don't start throwing things?

ICYMI: a meditation that can help you get some space and clarity when you don't have time to do a deep dive with your parts.

#skyIFS #IFS

www.skillfulmeanspodcast.co...

There are definitely times when we need to get a hold of ourselves. But how do we do that without dismissing our feelings? This brief Parts Work practice is for moments when you feel too activated or busy for deeper introspection but also nee...

#103 I See You, I'm With You Guided IFS Practice - Skillful Means Podcast

Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 15

Let your parts know that you see them.

This quick #IFS meditation will help you stay grounded (access Self Energy) without bypassing what you're really feeling. Try this out when you aren't able to do a full check-in with your parts.

#skyIFS

www.skillfulmeanspodcast.co...

There are definitely times when we need to get a hold of ourselves. But how do we do that without dismissing our feelings? This brief Parts Work practice is for moments when you feel too activated or busy for deeper introspection but also nee...

#100 What's Stopping You? Buddhist and IFS Perspectives on Resistance - Skillful Means Podcast

Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 13

I put my kid on a plane to Japan without me this morning.

One of the everyday benefits of parts work is being able to access the equanimity that lies in the middle of my worried mama parts and my inner excited teenager.

#skyifs

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Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 10

ICYMI: Grounding practices that build resilience! 🌱 Learn 6 principles for accessing your inner strength + how to honor your values without creating division.

Listen now: www.skillfulmeanspodcast.co...

Ever wonder why you feel resistant to doing something that you actually want to do? This month we're unpacking the complexities of resistance through Buddhist teachings and IFS Parts Work. We're going to scrap the self-sabotaging label and ge...

www.buzzsprout.com

Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 4

Yes. I’ve been thinking about ways to buffer ourselves against the ongoing damage of cultural burdens. We can do all this inner work and still get knocked down by “this.” I think this kind of analysis has to be part of that buffering. #skyIFS

💛Allison Crow @theallisoncrow.bsky.social · Apr 4

🔥 Most of us were never trained to recognize the tactics that manipulative or deceitful people — or systems — use to gain power. Instead, we were trained to internalize their behavior, take it personally, and assume we were the problem.
⬇️

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Jennifer O'Sullivan @jenniferosullivan.bsky.social · Apr 1

During "these times" are you taking care of your mental health and wellbeing?

Find out how grounding practices not only help us cope with adversity, but they're also empowering.
+ 6 principles of effective grounding practices
+ tips for creating a toolkit

www.skillfulmeanspodcast.co...

#100 What's Stopping You? Buddhist and IFS Perspectives on Resistance - Skillful Means Podcast

Ever wonder why you feel resistant to doing something that you actually want to do? This month we're unpacking the complexities of resistance through Buddhist teachings and IFS Parts Work. We're going to scrap the self-sabotaging label and ge...

www.buzzsprout.com