Voice-guided inner reflection
Meet the parts of yourself. Find a little ease.
Selfease is a calm, voice-guided companion for meeting the different parts of yourself — inspired by Internal Family Systems and mindfulness — so you can set down what you’ve been carrying and rest in a little more ease.
Free · No account · Works fully offline
What is Selfease?
A quiet, voice-first space for parts work
Selfease is a fully voice-driven self-reflection app for self-guided Internal Family Systems (IFS) “part mapping.” You speak; Selfease listens and gently guides you through a short spoken session. After you begin, no touch is required — you can keep your eyes closed and your phone face-down the whole time. It is a self-reflection companion, not therapy, and it works only with protective parts.
- Rooted in IFS
- Follows Dick Schwartz’s 6F protocol — Find, Focus, Flesh out, Feel, beFriend, Fear — applied gently to one protective part at a time.
- Mindfulness first
- Each session opens with a short Effortless-Mindfulness “glimpse” to settle you into calm, open awareness before you meet a part.
- Private by design
- Everything stays on your device. No account, no cloud, no analytics, and no audio recordings are ever stored.
The idea behind it
Your inner world is a household
Internal Family Systems describes the mind as a house with many rooms, and someone living in each of them. It is the quickest way we know to explain what a session is actually for.
You are not one mind.
You’re more like a household — and everyone in it has been trying to help. Some of them have been at it a very long time.
Some rooms are kept immaculate.
IFS calls these parts managers. They work hard, plan ahead, and keep everything in order so that nothing bad can happen again.
Some were built in a hurry.
Firefighters, bolted on after the fact. They only wake once the pain has already broken through, and they will do whatever it takes to make it stop.
One door stays closed.
You cannot force it. You meet whoever has been guarding it, ask what it is afraid of, and wait to be let through — or not.
Nobody in here is a villain.
Rooms like that one do open — slowly, and with a person sitting beside you. Selfease walks the floors above: it meets the protectors, gets curious, and stops at the closed door.
How it works
A guided session, in four gentle steps
Everything is spoken aloud. Say “pause” or “stop” at any time.
- 01
Center & arrive
A brief grounding moment settles your body and breath — ten to twenty seconds to land where you are.
- 02
Take a glimpse
A short guided “glimpse” practice drops you beneath the noise into calm, open awareness. Three practices rotate so there’s always a fresh doorway.
- 03
Meet one part
Get curious about whatever part is asking for attention today — where you feel it, what it does for you, and what it’s afraid of. You speak; Selfease listens.
- 04
Integrate & log
Thank the part, let your attention widen back out, and save what you learned to your own private map of parts.
Features
Built to be gentle, private, and hands-free
Voice-first, hands-free
The whole session runs by voice, so nothing pulls you back into a screen. Use it with your phone face-down or your eyes closed. Say “pause” or “stop” any time.
A glimpse of calm first
Three rotating guided glimpse practices help you drop beneath the noise and settle into open awareness before you begin.
Curiosity, not criticism
Meet each part with warmth. Where do you feel it? What is it protecting? What is it afraid of? No fixing, no judging.
Your private inner map
Each session adds to a gallery of the parts you’ve met — where they live in the body, what they protect, and how your relationship grows from new to acquainted to trusted.
Private by design
Your reflections stay on your device. No account required. No audio recordings stored. Delete everything any time.
Safe by design
Selfease works only with protective parts and stops before deeper work. If something tender or acute comes up, it gently pauses and points you toward real support.
A look inside
One warm light in the dark
The orb is the whole interface — it breathes when Selfease speaks, ripples inward when it listens, and dims when you pause.
- Meet the parts of yourselfEvery part of you is welcome here.
- Entirely by voiceEyes closed, phone down. Just speak.
- A glimpse of calm firstDrop beneath the noise before you begin.
- Get curious, not criticalWhere do you feel it? What is it afraid of?
- Your private inner mapTrust that grows a little each session.
- Yours aloneOn your device. No account. No recordings kept.
Private by design
Your reflections never leave your device
Selfease is built to keep your inner work private. There is no account, no cloud, and no tracking of any kind.
Read the full privacy policy →- Everything you say and map stays on your device.
- No reflections, audio, or personal data are sent to any server.
- No account, ever. Nothing to sign up for.
- No analytics, advertising, or tracking SDKs.
- Audio is turned to text on your device and is never saved as a recording.
- Delete all your data any time, right inside the app.
Care & safety
A companion, not a substitute for care
Selfease is a self-reflection and wellness tool. It is not therapy, medical advice, diagnosis, or treatment, and it is not a substitute for care from a qualified professional. It works only with protective parts and deliberately stops before deeper trauma work. If something acute comes up during a session, Selfease gently closes and shows you real support — including how to find an IFS-trained therapist and local crisis resources.
If you are in crisis, please contact local emergency services or a crisis line.
See support resources →FAQ
Questions people ask
What is Selfease?
Selfease is a calm, voice-guided app for self-reflection and self-guided Internal Family Systems (IFS) “part mapping.” It walks you through a short spoken session — settle in, take a brief glimpse into calm awareness, then meet one part of yourself with curiosity — and saves what you learn to a private map on your device.
Is Selfease therapy?
No. Selfease is a self-reflection and wellness companion, not therapy, medical advice, or treatment, and not a substitute for professional care. It works only with protective parts and stops before deeper trauma work. If you are in crisis, contact local emergency services or a crisis line.
What is Internal Family Systems (IFS)?
Internal Family Systems, developed by Dr. Richard (Dick) Schwartz, is a model of the mind that sees each of us as made up of “parts” — like an inner protector, planner, or critic — around a core Self. Selfease is inspired by IFS and follows its gentle 6F protocol, but it is an independent tool and is not affiliated with or endorsed by the IFS Institute.
What are managers and firefighters in IFS?
They are the two kinds of protective parts. Managers work in advance — planning, perfecting, pleasing, keeping order so that nothing painful gets close. Firefighters react after the fact, rushing in to shut pain down once it has already broken through. IFS treats both as protectors doing a job they took on for good reason, not as problems to remove. Selfease works only with protective parts like these, and stops before the more vulnerable parts they are protecting.
Do I need to type anything?
No. Selfease is voice-first and hands-free. After you begin a session, everything is spoken aloud and you answer by voice. You can keep your eyes closed and your phone face-down the entire time, and say “pause” or “stop” whenever you like.
Is my data private?
Yes. Everything you say and map stays on your device. Selfease requires no account, sends nothing to any server, uses no analytics or advertising, and never stores audio recordings. You can delete all your data at any time from inside the app.
Does Selfease work offline?
Yes. Because there is no account and no cloud, Selfease runs entirely on your device. Speech is turned into text by a speech-recognition model built into the app itself, running on your phone — not by an operating-system or cloud service. The app downloads that model once, on first use; after that, no network connection is needed to hold a session.
Is Selfease free?
Yes — Selfease is free to use, with no account and no subscription required.
Who is Selfease for?
Anyone curious about inner work, parts work, self-discovery, journaling, or mindfulness — whether you are new to IFS or already familiar with parts, protectors, and Self. It is intended for adult self-reflection.
What platforms does Selfease run on?
Selfease is available on the App Store for iPhone, on iOS 17 and later. The Android version (Android 10 and later) is in closed beta testing on Google Play — you can join the tester group to try it. The app is available in English and Czech.
Android · closed beta
Testing on Android now
The Android version is in closed testing on Google Play. Testers are approved through a Google Group, so signing up takes two short steps and uses the Google account you already have on your phone.
- 01
Join the tester group
Join with the Google account (Gmail) you use on the Play Store — that address is what Play checks. Nothing is sent to Selfease, and you can leave the group any time.
- 02
Accept on Google Play
Open the Play opt-in page and accept the invitation, then install Selfease as usual. If Play says the app isn’t available, give it a few minutes and reload — group membership takes a moment to reach the store.
Closed testing means a small group and rougher edges. Everything else — no account, nothing leaving your device — works exactly as it does on iOS.