From Overthinking to Presence: How Internal Family Systems (IFS) Therapy and the Presence Process Transformed My Spiritual Journey
My journey toward deeper spiritual growth has been anything but linear. Driven by a longstanding search for peace and clarity, I found myself grappling with persistent thoughts and emotional baggage, despite years of dedicated yoga and meditation practice. In this article, I want to share how integrating Internal Family Systems (IFS) therapy and the Presence Process into my spiritual routine opened doors I never imagined possible. My hope is that by offering a transparent account—complete with struggles, breakthroughs, and practical tips—I can inspire fellow seekers to explore these practices. I dedicate every success along the way to my teacher, Ryan Kurczak; any mistakes are mine, and I seek forgiveness from one and all.
This article was written by a Suma V., a student of the Kriya Yoga Apprenticeship Program. English is not her native language, so this writing is AI assisted.
Looking back, the most significant shift began when I realized that my meditation practice was often sabotaged by relentless mental chatter. Despite nearly two decades as a Raja Yoga practitioner, I couldn’t silence the inner drama—work worries, family responsibilities, old hurts, and future anxieties. The breakthrough came after my Kriya initiation in 2024, when I sought Ryan’s advice on reducing these “vrittis.” He suggested trying IFS therapy or EMDR to address the root causes of intrusive thoughts, and I was ready to listen—open-minded and receptive in a way I hadn’t been years before.
Taking action was pivotal. I found a certified IFS therapist nearby who offered online sessions, and began meeting bi-weekly from July 2024. Before my first session, I listed recurring meditation topics—specific worries and emotional burdens I wanted to release. This proactive step set the stage for genuine progress. Unlike venting to friends or reading advice columns, professional therapy helped me identify and heal “parts” of myself frozen in past experiences. Early sessions were emotional, but cathartic; with my therapist’s guidance, I started to recognize and unblend these parts, gaining insight into my habitual complaining and dramatic reactions.
Over time, I developed a simple mantra: “Let the Self handle my problem.” Repeating this in challenging situations transformed my mindset—work anxieties faded, and even grief became something I could accept rather than avoid. After about six months, I noticed a new capacity for resilience and emotional balance, echoed by friends who saw me shift from obsessive and restless to more present and content. Ryan’s encouragement to use parts awareness independently led me to apply my mantra broadly, quieting mental noise even further. In just over a year, I crossed off nearly half the issues on my initial problem list, and therapy continues to help me conserve energy and approach life with greater confidence.
If IFS therapy taught me Self-awareness, the Presence Process, written by Michael Brown, deepened my emotional integration. Drawn to its focus on breathwork and “felt perception,” I started my first round around Thanksgiving 2024, using both the audiobook and physical copy for clarity. Establishing a routine was surprisingly easy—breathing practices resonated with me, and listening to the book during daily walks kept me engaged even during busy periods like travel or hosting relatives.
The process itself is simple but profound. Weekly readings introduce concepts like “energy in motion” (emotion) and “the only way out is through.” These phrases stuck with me, guiding my persistence through tough emotional waves. Over ten weeks, I experienced several emotional integrations—welcoming feelings that surfaced during breathing sessions instead of suppressing them. Even missed sessions didn’t derail my progress; the emphasis on non-drama and gentle self-compassion helped me stay on track. By the end, I felt more open-hearted and emotionally strong, ready for the next step in Ryan Kurczak’s Kriya Yoga Apprenticeship course, where the Presence Process is now a prerequisite.
The benefits were tangible: I became less reactive and more responsive, jotting down memorable phrases on sticky notes to keep myself anchored. Emotional reactions became opportunities for self-absorption and healing rather than sources of distress. As I enter my second round of the Presence Process, I continue to notice emotional shifts and find myself quietly cherishing the journey, sharing less about it publicly—learning, as Ryan often says, to keep my spiritual growth close to my heart.
Fifteen months after beginning IFS therapy and nearly a year since my first Presence Process round, the changes in my life are unmistakable. I now approach familiar challenges with a sense of lightness, rarely burdened by overthinking or emotional baggage. Meditation sessions are less about battling thoughts and more about welcoming presence. My walking buddy has noticed the transformation—I am more open, less trapped by old patterns, and truly alive rather than simply surviving. The gratitude I feel for Ryan’s guidance and these powerful practices is immeasurable.
To anyone considering these paths, I encourage you: start small, stay open, and let yourself feel. By integrating IFS therapy and the Presence Process into your spiritual journey, you may discover strengths and insights you never thought possible. The road isn’t always easy, but every step brings you closer to a lighter, more joyful way of being.
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