09/12/2025
When tragedy strikes, our nervous system scrambles for safety. We can’t rush grief—but we can create pockets of peace that help us breathe, feel, and take the next right step. These simple practices are anchors you can return to, morning, midday, and night.
Pray.
Sit, place a hand on your heart, and speak honestly to God.
Short prayer: “Lord, hold me where I am. Give me breath for this moment, strength for this day, and light for my next step. Amen.”
Meditate
Set a timer. Inhale 4, exhale 6.
When thoughts surge, whisper: “Here. Now. Loved.”
Let tears come if they need to. That’s healing, not weakness.
Ground.
Step outside. Notice: 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
Walk slowly; let your feet preach: I am supported.
Try three rounds of: 5 slow breaths → shoulder rolls → neck stretches → a long forward fold.
If you practice yoga: child’s pose, cat/cow, and a long savasana.
Small, steady meals; warm tea or water. If your appetite is low, think simple: broth, fruit, toast with nut butter.
Limit doom-scrolling. Say “not today” to extra obligations; say “yes” to help.
A 5-Minute Triage for Overwhelm
Pause & Pray: one honest sentence to God.
Breathe: 10 slow exhales.
Sip water.
Name 1 need: rest, food, fresh air, a call.
Do just that one thing.
Evening Wind-Down
Write three lines: What hurts. What helped. Whisper gratitude for one small thing.
Lay your hand on your heart and say: “I am held.”
Be tender with yourself. If today all you can do is breathe and be carried—beautiful. That counts. 💛
