PATH is an international, online recovery community rooted in Internal Family Systems (IFS) for the Practice of Addiction and underlying Trauma Healing.
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Making Sense of Things
Published over 2 years ago • 3 min read
Making Sense of Things
Insight Six: I Notice When Parts Become Activated – May I be Self-led and willing to speak for my parts
By Adrienne Burton
When I was growing up, I would spend summers with my grandparents. I remember myself as a kid playing on the cold concrete steps that led to their den. I remember the stickiness of the vinyl covering on the sofa that clung to my legs, especially when it was hot. I remember the sound of my grandmother singing old hymns as she cooked and cleaned and pretty much did anything. And best of all, I remember waking up to the smell of bacon and eggs which let me know it was time to get up so I didn’t miss breakfast. All these memories are connected to my senses and they remind me of a place where my parts felt at home and safe. Even now, when I visit a person’s house and see a vinyl covering on the sofa, it’s familiar and my inner child part associates that sensory memory with a safe place.
The five senses (sight, sound, smell, taste, touch) are the primary tools that the nervous system uses to help us gather information. The brain stores this information from the senses along with any emotions experienced at the time as a memory so that it can quickly make decisions and interpretations about our environment in the future. For example, the senses may gather the smell of pine needles, the sight of twinkling lights and the sound of music and crumpling wrapping paper and recall a memory of a holiday and the emotions experienced at that time in the past. Depending on how the parts experienced this memory in the past, the brain can quickly decide whether this is a space for your parts to feel safe and relaxed, or guarded and alert. This memory processing is an important part of survival which helps the brain learn how to recognize situations based on sensory information and respond quickly. In fact, it becomes so efficient, that we often don’t even realize that old memories are being referenced in present day decision-making because it takes less than a second to process.
While the senses are often tied to memories from the past, they can also be useful day-to-day as a tool for healing and recovery. Taking a moment to pause, and observe what the senses are currently experiencing in the present moment, can help to activate the supportive qualities of Self and create space for choice. This can be accomplished with something like a mindful moment practice 2-3 times each day. This might consist of five minutes of focused attention on what sensory information the body is experiencing at a given moment. Notice the details of the immediate environment. What objects and colors are present? What sounds are present (even in the background)? What scents do you notice? What is the temperature? What tastes are present? Notice any fabrics, textures or sensations against the skin. Notice any objects or surfaces supporting or holding the body. Try to be specific and descriptive and notice details from all five senses. This practice will help to cultivate your skills of observation, awareness and mindfulness. You may even choose to make notes in a journal to keep track of your observations.
Senses much like our parts all have a positive intent, even when the experience of them might be uncomfortable or trigger undesired behaviors. They offer important information that guides our nervous system in keeping us alive and safe and can also be leveraged as tools to support our health and well-being. Taking the time to build awareness of your senses and their associated thoughts and emotions can help you to determine when your parts are activated and may need support or guidance from Self. You may even find that with knowledge of your senses, you’re able to exercise more agency over creating the experiences and emotions your desire by choosing colors, scents, textures, etc. that you find supportive. It’s all an opportunity to get curious about your parts by exploring your memories as well as your present power in Self to direct and enjoy your sensory experiences.
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PATH is an international, online recovery community rooted in Internal Family Systems (IFS) for the Practice of Addiction and underlying Trauma Healing.
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