Foundational Breath

Sit or stand with your feet rooted into the earth.
Place one hand gently on your belly.

• Inhale slowly for 4 counts, drawing in light and warmth.

• Pause, feeling the fullness at the top of your breath.

• Exhale for 6 counts, releasing tension like a soft ocean wave.

Repeat two more times, noticing how your shoulders soften and your mind settles.

5-4-3-2-1 Grounding

Whenever grief feels overwhelming, invite your senses into the present:

5 things you can see: the gentle curve of a leaf, the light dancing on a wall.

4 sensations on your skin: the fabric of your clothing, the earth beneath your feet.

3 sounds around you: perhaps your own breath, distant birds, the hum of life.

2 scents in the air: a brew of tea, the faint trace of morning dew.

1 taste on your tongue: a sip of water, the cool air as you breathe in deeply.

These simple steps are here for you any time you need to pause, to return to safety, to feel held.