Internal Family Systems (IFS) Therapy Bundle (444 pages)

Step 5: Choose a Self-Soothing Technique Select a self-soothing technique from the list below. You can choose one that resonates with you or try different techniques to see what works best for you.

Mindful Breathing

Basic Mindful Breathing Begin by finding a quiet, comfortable place to sit. Close your eyes if it feels comfortable. Start to notice your breath. Don't try to change it, just observe it as it is. Pay attention to how the air feels as it enters your nostrils, fills your lungs, and then leaves your body. Notice the rhythm and pace of your breath. If your mind starts to wander, gently bring your attention back to your breath. Don't judge yourself or get frustrated; this is a normal part of the process. Continue this practice for a few minutes to start with, gradually increasing the duration as you feel comfortable. Begin to count your breaths. Inhale on count 1, exhale on count 2, inhale on 3, exhale on 4, and so on up to 10. Once you reach 10, start again at 1. Counting can help keep your focus on the breath and prevent your mind from wandering. As always, if you notice your mind has wandered, gently bring it back to the count and your breath without judgment. Counting Start as above, sitting comfortably and closing your eyes.