🧭 Mapping Your Inner Landscape of Parts Guide
We are the sum of our parts - an Interactive Guide and Workbook to map and heal your trauma defenses
Sometimes the bravest thing we do is turn inward, toward ourselves.
Mapping Your Inner Landscape invites you to sit beside the parts of you shaped by hardship and begin a gentle conversation. This trauma-informed workbook is a companion to the essay series:
The Fragmented Self: How Trauma Creates Parts and Why Integration Heals.
It draws from science, lived experience, and the slow wisdom of the body to help you create internal safety, one compassionate step at a time.
If you have ever felt outside of yourself, watching your actions and hearing your words but feeling like they aren’t yours, then you may have experienced structural dissociation.
For many trauma survivors this is daily life.
PDF and Interactive Guide are available for paid subscribers
“The split is a strategy: the nervous system’s brilliant wisdom, forged in the fires of times when the world asked us to carry more than we could hold.”
The Structural Dissociation Model offers us a map to the secret architecture inside, to the walls and corridors built by the mind to divide experience when the whole is too much. The fragments are survivors, each holding a piece of what it took to make it through.
What Awaits Within:
Mapping Your Inner Landscape guides you through an assessment hat will help you get to know your inner parts, the ones who helped you make it through difficult times.
You’ll find:
🤺 Each of the five core trauma defenses are honored as intelligent adaptations, not flaws. The workbook offers a blend of neuroscience and embodied practice to help you meet these parts with understanding.
🛟 Trauma-informed safety principles are woven throughout, inviting you to move at your own pace, honor your boundaries, and seek support when needed.
🧘 A guided meditation and reflective exercises help you gently meet and dialogue with your protective parts. Learn to listen, welcome, and build trust with the hidden corners of your inner world.
💪 Each trauma response is explored in depth — with self-assessments, sensory exercises, and integration practices that help you transform old defenses into new strengths.
👥 The workbook encourages ongoing dialogue. Integration is described as a living relationship with your parts, where healing is measured in moments of compassion and curiosity rather than perfection.
🌱 Resources for further healing are offered, including therapy, books, body practices, and creative expression, reminding you that this journey is both deeply personal and shared by many.
Preview:
Who This Workbook Is For:
This workbook is for those who sense that their internal world is more complex than a single story of survival or struggle, for those ready to understand, appreciate, and slowly integrate the many ways our nervous systems have learned to keep us safe.
It is especially suited for:
People interested in IFS and parts work for personal or professional development
Anyone who has noticed patterns of anger, avoidance, paralysis, disappearing, or clinging that once kept you safe but now feel confusing or limiting.
Those seeking a trauma-informed approach that honors both scientific understanding and the mystery of the inner life.
Survivors who want to relate to their protective parts with less fear, more compassion, and a sense of gentle curiosity.
Seekers who wish to deepen their own process in mapping the terrain of trauma and adaptation.
Anyone longing for an approach to healing that is both structured and soulful, evidence-based yet open to what cannot always be measured.
Remember, every part of you arose from intelligence.
Healing the parts requires first learning to recognize them, and then slowly thanking them and releasing them from the job that is no longer needed.
Two formats to choose form: a PDF for printing and completing by hand, or an Interactive Guide to complete on a computer.
⬇️ This workbook is also available as an interactive guide ⬇️
⚠️ IMPORTANT PRIVACY NOTICE ⚠️
✅ RIGHT-CLICK the image → Select "Save Link As"
❌ DO NOT left-click the image directly
Why This Matters:
If you LEFT-CLICK: The workbook opens in a shared online space where others might see your responses
If you RIGHT-CLICK and SAVE: You get your own private copy that only you can access
Correct Download Steps:
RIGHT-CLICK the workbook link below
Select "Save Link As" or "Save Target As"
Save the file to your computer (it will end in .html)
Double-click the saved file to open your private workbook
Bookmark the page for easy access later