Grounding isn’t just self‑care — it’s resistance, ritual, and remembering.

“When the system gaslights your truth, these tools help you hold it.” This is your sanctuary of agency.
Begin your grounding ritual Claim your clarity

How are you arriving right now?

Grounding Exercises

Tap a card to flip for a guided version. These are safe, quick tools you can repeat anytime.

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5‑4‑3‑2‑1 Senses

Front: Name 5 things you see, 4 you hear, 3 you can touch, 2 you can smell, and 1 you can taste.

Talismán: Feather (senses)

Guided: 5‑4‑3‑2‑1

  1. Look around: say 5 things you can see.
  2. Pause. Listen: name 4 sounds you can hear.
  3. Reach out: notice 3 textures you can touch.
  4. Breathe in: identify 2 scents you can smell.
  5. Notice: what’s 1 taste you can sense?

Repeat slowly. If your mind wanders, it’s okay — come back to the next number.

~2 mins
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Box Breathing (4‑4‑4‑4)

Inhale 4, hold 4, exhale 4, hold 4. A steady rhythm to calm the nervous system.

Talismán: Compass (breath)

Guided: Box Breathing

Follow the square. Each phase lasts 4 counts.

  • Inhale … 2 … 3 … 4
  • Hold …… 2 … 3 … 4
  • Exhale … 2 … 3 … 4
  • Hold …… 2 … 3 … 4

Repeat 4 cycles. If you feel dizzy, return to normal breathing.

~1–3 mins
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Sound Focus

Choose one sound right now and notice it fully — pitch, rhythm, distance. Let other sounds pass by.

Talismán: Flame (attention)

Guided: Sound Focus

Press Play Chime to begin — listen until the sound fades. Follow it with your attention. If thoughts wander, gently return to the sound.

~30–60s
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Grounding Object

Hold a small object (stone, key, feather). Notice its temperature, texture, weight. Breathe slowly while describing it in your mind.

Talismán: Stone (tactile)

Guided: Object Scan

  1. Hold the object in your palm. Notice weight.
  2. Brush a finger across it. Name the texture.
  3. Touch it to your cheek: is it warm or cool?
  4. Look closely: describe its colour and edges.

Finish with one breath: “I am here. I am safe enough in this moment.”

~2 mins

Claim Your Clarity

Private by default — stored on your device. You can clear or print anytime.

🎡 Mood Tracker

Select today’s mood then click a day on the calendar to save. Colours help you spot patterns.


💧 Release Counter

Log emotional releases (tears, deep sighs, journaling) — this is healing work. Aim for healthy release, not suppression.

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✍️ Daily Notes & Triggers

Write a few lines about how you feel or what helped today. This stays on your device unless you print or copy it.

Tip: Use Copy to paste into your Journal Corner entry.

Build Your Safety Pack

Choose the anchors you want to print as a bundle. Your cover page will read: “This is my truth. These are my anchors.”

From our Sanctuary

“I used the Mood Tracker before my tribunal. It helped me name what was mine — and what wasn’t.”
— Survivor, DAC
“Box breathing in the bathroom stall saved me from spiralling after a call. Four counts. Four cycles. I returned to myself.”
— Community member