Take a moment

Find three colours around you. Notice two things you can hear. Feel one ordinary thing, such as your sleeve or the chair supporting you. No need to get it right or finish a list.

Say quietly: “I am here, in this place, today. I can take one small step.” If you are somewhere safe, you could add: “In this moment, I am somewhere safe.”

Keep your head comfortable and your eyes open. If it feels easy, follow the outline of this circle slowly with your eyes. Begin wherever you like, pause whenever you need, and let your breathing stay natural.

Or trace the edge of a picture frame, a cushion or a leaf nearby with your eyes. Notice a corner, a curve or a colour. There is no special direction or speed.

If this makes your eyes uncomfortable or you feel dizzy, stop and rest your gaze on one still object.

If you already have a drink or food that is safe for you, take a small sip or bite if you wish. It could be water, a familiar biscuit or something else you enjoy.

Notice just one thing: is it sweet, mild, warm or cool? You do not need to name everything. Choose something that suits your allergies, dietary needs and any advice about swallowing. You can simply imagine a favourite flavour instead, or skip this.

If there is a pleasant, familiar smell already nearby, notice it from a comfortable distance. Perhaps your usual cup of tea, fresh bread or a clean item of clothing.

You do not need a strong scent or a deep sniff. Avoid anything that irritates your breathing, causes headaches or brings up difficult memories. If smell is not helpful, choose a colour or a texture instead.

Let your shoulders soften if you can. Breathe in gently, then let the breath out gently. You might count slowly as you breathe, but there is no number to reach. Do not force a deep breath or hold it.

If watching your breathing feels uncomfortable or makes you dizzy, stop and notice an object in the room instead.

NHS guidance on gentle breathing

Only try this if it feels comfortable right now. Keep your eyes open if you prefer. Breathe in gently for a count of four, pause for four, breathe out gently for four, then pause for four. Repeat for a few rounds, without forcing or taking a deep breath.

You can skip either pause, use a shorter count or stop at any time. If holding your breath feels uncomfortable, you feel dizzy, you are having a flashback, or focusing on breathing makes things harder, let your breath return to its usual rhythm and try one of the grounding choices instead.

This is an optional grounding idea, not something you need to complete. York and Scarborough Teaching Hospitals NHS Foundation Trust: box breathing

If imagining things feels comforting, think of a real or made-up place where you would like to rest. Perhaps a quiet garden, a cosy chair or the sea on a still day. You do not need to find your “safest” memory or remember anything from your past.

What colour is the sky? Is there a warm blanket, a gentle breeze or a cup of tea? Add just one comforting detail. If imagining a place feels unsettling, return to something you can see around you.

If it fits your faith, you might imagine sitting quietly with Jesus, with no demand to speak or do anything.

Think of something ordinary that you enjoy: a favourite biscuit, a pet doing something silly, a song, or sunshine through a window. It does not need to be a big memory.

Or plan a tiny kindness for yourself: a drink of water, a favourite jumper, or a message to someone you trust. You do not have to feel happy for this moment to count.

You could say: “I am having a difficult moment. Could you stay with me or chat for a little while?” You do not have to explain your whole story.

What do you call a bear with no teeth?

A gummy bear.

Why did the teddy bear say no to dessert?

Because it was already stuffed.

Name three animals you would invite to a very silly tea party. What would each one bring?

Or find three things nearby that are blue, round or soft. Choose any category you like. This is a little distraction, not a test.

In Mark 4:35–41, the disciples were frightened in a storm. Jesus was with them in the boat, and He calmed the wind and sea. This story reminds us that we can turn towards Him when life feels overwhelming.

“Peace, be still.”Mark 4:39, KJV

You might pray: “Jesus, this feels like a storm. Stay close to me. Help me notice where I am and take my next gentle step.”

You do not have to make your feelings disappear. A frightened moment does not mean Jesus has left you or that your faith has failed.

“Come unto me, all ye that labour and are heavy laden, and I will give you rest.”Matthew 11:28, KJV

You do not have to tidy yourself up before coming to Jesus. You can bring tiredness, tears, questions or silence.

“Fear not: for I am with thee.”Isaiah 41:10, KJV — God’s reassurance through Isaiah

Let those words be an invitation to receive comfort, rather than a demand never to feel afraid.

Christian faith teaches that the Holy Spirit lives in those who belong to Christ (Romans 8:9–11). You can ask God for strength, love and help with your next choice.

“For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind.”2 Timothy 1:7, KJV

Jesus gave His disciples authority in His mission (Luke 10:19). That is not a demand to switch off trauma symptoms or prove your faith by controlling every feeling. You can entrust your thoughts to God, ask for help and choose one manageable action.

A racing heart or a difficult memory is not a spiritual failure. Prayer, support from safe people and professional care can belong together.

Jesus, You see me here. Help me feel the chair beneath me and notice the room around me. Bring Your peace into this moment. Help me release what I cannot carry alone and show me one kind next step. Thank You that I can ask for help. Amen.

You can use your own words, or simply sit quietly. There is no perfect prayer to get right.