Some days you cannot answer what you are feeling. Ask you to pick a colour and you answer instantly.
That is not an accident. A feeling arrives before language catches up, so finding the word is the hard part, not the easy first step. This book does not start with words.
What you do
Choose from six colours, set a level from 1 to 5, and drag a line across the empty space. The higher the level, the heavier the line. Write something if you want to; skip it if you do not.
Under two minutes, and the book keeps it.
Why read it back
One entry says nothing. Ten begin to.
What shows up first is rhythm — which part of the day keeps landing heavy, which day of the week keeps easing off, which colour took up most of the month. Nobody else can tell you that.
How it relates to IFS
Before you can listen to a part, you have to notice which one is speaking. Naming a feeling and measuring it is one step back — from being the person who is angry, to being the person who can see anger is here.
New to the words “part” and “Self”? Start with the IFS basics