Light for right now
Use your five senses to return to this moment.
Place both feet on the floor if that feels comfortable. Let your shoulders soften and take one slow breath. Then move through the five steps below without rushing.
- 5See
Look around slowly and name five things you can see. Notice colors, shapes, light and small details.
- 4Feel
Name four things you can physically feel. Notice your feet on the floor, clothing on your skin or the chair supporting you.
- 3Hear
Pause and identify three sounds. Listen for what is close, what is farther away and what you usually overlook.
- 2Smell
Notice two scents around you. If you cannot smell anything right now, name two familiar scents that help you feel calm.
- 1Taste
Notice one taste in your mouth or take a slow sip of water. Stay with the sensation for one full breath.
When you finish
Take one more slow breath.
Notice what feels different in your body, thoughts or surroundings. Nothing has to be completely resolved. The goal is simply to feel present enough to choose your next helpful step.