Glimmers are small moments of safety, joy, or calm that help regulate the nervous system. They’re the opposite of triggers and especially important during stressful times like holidays.
Glimmers can be found everywhere if we know how to notice them. Building our capacity to notice glimmers is important for the nervous system as we begin to grow an awareness of what helps us feel safe.
We can build our capacity to notice glimmers with present-moment awareness and reflection afterward. Here’s how the two approaches work together:
Paying attention in the moment:
- Pause and notice when something feels soothing (like sunlight on water, birdsong, or a comforting scent) and take a few seconds to really experience it.
- Engage your senses, focus on what you can see, hear, smell, feel or taste. This sensory grounding helps anchor the nervous system.
- Name the glimmer to reinforce awareness – quietly or silently say “this feels good”, “I feel safe right now”, “this is beautiful and calming”.
Reflecting later:
- Write down glimmers you noticed or set yourself a challenge to write down one thing that made you feel good or safe each day.
- Think about glimmer moments at the end of the day (or whenever it feels right), reflect on why that moment mattered and how it felt in your body
- Create a photo or memory collection – keep a ‘glimmer list’ on your phone or in your journal.
Why this helps:
- Repeatedly noticing glimmers trains the brain to scan for safety and beauty, not just threat.
- Reflecting strengthens our neural pathways linked to calm, joy and resilience.
- Over time glimmers become easier to spot, even in stressful environments.
How to find glimmers this summer by engaging your senses:
When choosing different strategies for engaging your senses, some things may work for you and others you may not feel comfortable with – choose what is right for you.
Sight
- Pause and notice moments of beauty in nature, like the way sunlight glimmers on water and filters through trees, moonlight reflections, shadows creating patterns, dew sparkling on grass in the morning or a butterfly fluttering by.
- Look up and watch the sunrise, sunset, clouds or stars, notice how the sky changes and how it makes you feel.
- Observe and appreciate details in your home that bring joy or calm – a favorite ornament, cozy corner, painting or photograph, or your cat sleeping in a warm spot.
- Save calming images to your phone to enjoy later.
Sound
- Listen to soothing music, a nature soundtrack, or calming human voices with an audiobook, podcast or meditation.
- Hang a windchime or bead curtain where it catches the breeze.
- Notice lovely everyday sounds like trickling water, soft laughter, birdsong and rustling leaves.
Smell
- Enjoy comforting scents like frangipani, eucalyptus, ocean air and freshly mown grass – in nature or with essential oils.
- Create delicious smells like cinnamon, vanilla, gingerbread, basil and rosemary in your kitchen or with scented candles.
- To make the most of a soothing scent try this:
- Breathe in through your nose for 4 seconds, noticing the aroma flowing in and any subtle notes (like sweet or earthy).
- Hold for 2 seconds.
- Breathe out slowly through the mouth for 6 seconds noticing any aftertaste or residual aroma. Repeat.
Touch
- Create soothing sensations on your skin that are comfortable for you, such as gently applying soothing lotion or relaxing in front of a fan.
- Walk barefoot on soft grass, warm sand or in cool water.
- Combine touch with breathing, if safe, to create feelings of safety and calm, try this:
- Choose something soothing to touch, like a soft blanket, smooth stone, warm mug or textured toy.
- Run your fingers over your chosen object, paying attention to the texture, temperature and weight.
- Focus on the feeling of object and breathe slowly for 4 seconds and then out for 6 seconds. Repeat 3 times or more.
- If your mind wanders just gently return to the feeling of the object.
- Try different objects to find what feels good for you.
Taste
- Savour a treat like velvety chocolate or fresh summer fruit.
- Sip a cool drink slowly and mindfully.
- Breathe deeply and taste subtle flavours like salty sea air and fresh brewed coffee.
