Homework Assignment - Right, Wrong, or Grey-zone?

So my autism therapist gave me some homework for a new form (to me at least) of therapy. It is an Internal Family Systems parts mapping exercise and I have no idea if I am doing it correctly or not, but I just wanted to write about my experience... *smile*

Step 1: Find a Doorway

Right now, notice an emotion, body sensation, a behavior I don't like that I keep repeating, or a recurring thought. Write it down.

Ok, this one I will pick a recurring thought: "I am going to be in trouble for something."

Step 2: Identify the Part

What does this Part feel like? It feels young and afraid. Scared of even existing in the world.

Where do I feel it in my body? I feel it in my shoulders - makes me feel like cowering into a small ball of invisibility. I feel it in my ears - makes me feel like I need to listen closer. I feel it in my arms - makes me feel like I'm going to have to physically defend myself. I feel it in my feet - makes me want to escape or run away. I feel it in my head - rethinking every single interaction and trying to figure out how I managed to get into trouble, how I can get out of trouble, and how I can minimize the damage that I somehow caused myself.

If it had a name or role, what would it be? I'm not sure... Scaredy cat?

Step 3: What kind of Part is this?

I'd say that it is a Manager and an Exile... so I'm not sure...

Step 4: Unblend

How do I feel towards this Part right now? Mostly curious ... and slightly annoyed that my go to is always "Oh no - I am in trouble!" before I even know if I am in trouble or not...

Step 5: Get to know the Part

What is your job? My job is to keep you safer.

What are you trying to protect me from? Yourself. Your ineptitude. Your carefree nature.

How old do you think I am? Not old enough.

Step 6: Appreciation

"Thank you for how hard you've worked to protect me."

Did anything shift? Yeah - the part scuffed back at me like a teenager with an attitude. I can thank it by listening better? Is that supposed to be the response? *growls* I am not a teenager and I don't like teenage attitude responses - including those from myself...

Step 7: Self check

Do you notice any of the 8 C's right now? Yep, I notice that I am not calm, no longer curious, not compassionate, very clear that I don't like that part's responses, very much connected to the urge to write the part into a story - and then burn the story, extremely confident that the part no longer existing would be helpful, not courageous enough to destroy another part of myself, and not feeling very creative.

The worksheet claims that one counts - I am not sure that my therapist will agree that anything I wrote above counts, but I could be wrong...

The exercise ends with these notes:

You do not need to fix, heal, or unburden anything today.

Well that is good because I have no idea how to fix that bratty teenage idiot part...

Mapping builds safety. Healing comes later.

I'm not sure that I did the exercise correctly... something tells me that calling that part names does not build safety... but it didn't accept my appreciation!!! *growls*

If strong emotions arise, pause and ground.

Thankfully, there aren't any strong emotions that I am battling doing this exercise. *smile*

Do any of my readers have experience in IFS therapy? Do you have any tips or thoughts for me?