quiet light
A soft place to land when everything feels too loud.
If your mind is spinning or the world feels too bright, you can use any of these ideas to gently come back to the present. No pressure to do all of them — even one tiny step counts.
🖐️ 5–4–3–2–1 Grounding
Find 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Notice shapes, colors, and textures — smooth, fuzzy, cool, heavy. You don’t have to get it perfect; you’re just naming what’s real around you.
“I’m safe. I’m here. You’re safe. You’re here. We’re safe. We’re here.”
💨 Breath Focus
Inhale for 4, hold for 4, exhale for 6. Go at a pace that feels doable — slow and gentle is enough.
You can imagine blowing out a candle that always flickers back to life, no matter how many times you try.
“I’m safe. I’m here. You’re safe. You’re here. We’re safe. We’re here.”
🌡️ Temperature Reset
Run your hands under cool water, hold an ice cube in a cloth, sip something warm, or wrap yourself in a blanket.
Our bodies learn from our signals: “We’re safe. We’re here.” A gentle change in temperature can remind your nervous system that the danger has passed.
“I’m safe. I’m here. You’re safe. You’re here. We’re safe. We’re here.”
🎧 Sound Anchor
Play something steady — rain sounds, a soft song, a purring track, a fan, or anything calm and repetitive.
Let the rhythm fill your space. You don’t have to “relax correctly”— just let your muscles notice that something quiet and predictable is here with you.
“I’m safe. I’m here. You’re safe. You’re here. We’re safe. We’re here.”
🧸 Comfort Object
Hold something that feels good — a plush, blanket, hoodie, bottle, paci, or even a pillow. Let your body lean into the sense of “this is mine and it’s safe.”
Safety isn’t just a thought; it’s a texture, a weight, a familiar smell. Let your body remember what that feels like.
“I’m safe. I’m here. You’re safe. You’re here. We’re safe. We’re here.”
🌈 RGB Grounding
Pick a color — red, green, or blue — and slowly search for it around you.
- Red → warmth, heartbeats, cozy lights
- Green → growth, plants, gentle calm
- Blue → sky, water, quiet peace
Keep naming what you see until your mind is chasing color instead of fear.
“I’m safe. I’m here. You’re safe. You’re here. We’re safe. We’re here.”
These ideas can help soften the edges of a rough moment, but they’re not a replacement for therapy, medical care, or crisis services. If you’re in immediate danger or feel like you might hurt yourself, please reach out to local emergency services or a crisis hotline in your area.