Practice 1
9 minThe breath as an anchor
Moving from "doing" mode to "being" mode: the breath as an anchor for attention, and the body as a whole.
Resources
Part open to everyone, part by subscription.
The best way to get to know us is to listen. One practice is open to everyone, no sign-up needed; the rest asks only for an email.
Open to everyone
A practice to listen to right now.
In Isabel's voice, to pause without pretending everything is fine. No sign-up — put your headphones on and press play.
A friendly note: the audio practices are guided in Portuguese, in Isabel’s voice.
Please don’t practise while driving.
IFS Glossary in European Portuguese
Parts, protectors, exiles, Self — the terms of the IFS model translated and explained in plain Portuguese. It is being reviewed and will arrive soon.
The Manifesto
Why we exist, what we believe in and what we will never do. The public commitment of the house — perhaps the most useful resource of all.
Read the Manifesto →Open tools
Three ways to notice yourself.
Meet your parts
Eight everyday situations to notice which of your protectors works hardest — the Critic, the Doer, the Avoider or the Pleaser. Descriptive — it is not a test.
8 situations · ~4 minutes
BeginWell-being check-in
Five statements about the past two weeks, based on the WHO-5 well-being index. A snapshot of your well-being — not a diagnosis.
5 questions · ~2 minutes
Do the check-inBreathe
A visual guide that keeps the pace of your breath — 4-7-8, coherent, box, physiological sigh and two more. Choose a rhythm and follow the orb.
6 rhythms · 5 to 15 minutes
Breathe nowNothing leaves your device — we neither store nor send what you do here.
With sign-up
The complete «Pausa Realista» pack.
3 guided self-compassion audio practices in Isabel's voice (guided in Portuguese), plus the PDF «Conhecer as suas partes — introdução ao IFS» (in Portuguese).
Leave your email and we will send you the 3 practices straight away — and you will start receiving the fortnightly «Cristalina» letter. You can leave whenever you wish, no hard feelings.