Module 5: Approaching Flares
Soothing with an external object
Soothing with an External Object is a helpful practice to use during a flare, especially when it feels difficult to find a sense of safety within your body. In these moments, we can turn our attention outward to objects in our environment that bring comfort or have personal meaning.
This might be a photo, a soft blanket, a plant, a favorite piece of clothing, a meaningful piece of art, or a crystal. Choose something that feels soothing or grounding to you.
Keep this object nearby as a source of comfort, a reminder that safety is always accessible, even when pain feels overwhelming. Let it serve as an anchor to help calm your nervous system and shift your focus toward ease.
How to Do It:
Choose a soothing object that feels comforting to you. This could be:
A soft fabric like a scarf, blanket, or stuffed animal
A smooth or textured object like a worry stone or grounding crystal
A comforting scent like essential oils or a favorite lotion
Something temperature-based, like a warm compress or cool cloth
Hold or interact with the object, focusing your full attention on it.
Notice its texture, temperature, weight, or scent.
Run your fingers over it slowly or press it gently against your skin.
Observe how it feels in your hand or how your body responds to it.
Pair it with calming breath, letting each inhale and exhale help you settle into the experience. You might say something reassuring to yourself, such as “This is helping me feel safe,” or “I’m giving my body something soothing.”
Stay with the experience for a few minutes, allowing your mind and body to shift focus from the pain to the sensations the object provides. The goal isn’t to ignore the pain but to reduce its threat level in your brain by engaging with something neutral or comforting.
JOURNAL PROMPT
What did you notice from this practice other than your pain?
What objects did you use?
Music By: Don’t Forget Me (Alternative Version from 2018) by Spheriá | https://soundcloud.com/spheriamusic
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