A soft pause

Pause with Sage

Guided breathing, grounding, and gentle support — for whatever this moment is asking of you.

A gentle note

Dear Self Care is intended to support personal wellness and self-care. It is not a substitute for professional medical, psychological, or mental health care. If you are experiencing a medical or mental health emergency, call or text 988 (US Suicide & Crisis Lifeline) or contact your local emergency services immediately.

Choose a mode

SOS calm support

5-4-3-2-1 grounding

Name 5 things you can see
Look slowly around you. Name five things — colors, shapes, textures. Out loud or in your head, gently.
Name 4 things you can touch
Notice the temperature of your hands, the fabric on your skin, the floor beneath you.
Name 3 things you can hear
Listen for the closest sound, then a further one, then the quietest.
Name 2 things you can smell
Even the air counts. Inhale slowly and notice.
Name 1 thing you can taste
Tea, water, your own breath. Just one thing.

Gentle affirmations

Words from Sage

“I am allowed to take up space.”
“This feeling is moving through me, not staying.”
“I am safe in my own body.”
“I am doing the best I can with what I have.”
“Softness is also strength.”