exhale

It’s easy to feel powerless right now.

So much is coming at us, so fast...it can feel like living in a reality-TV show.

Our nervous systems can be in a constant state of sympathetic arousal, or fight-or-flight energy.

How will you stay informed without losing your peace?

The next time that something triggers your fear or anger, try following these simple steps.

Make a few minutes to be by yourself.

Tune into the feeling…let’s call it anger.

Where do you feel the anger in your system? Maybe it’s in your body…your heart is racing, your breathing feels constricted, or an area of your body feels tight.

Notice its qualities. Does the anger have a color, or temperature, or texture?

Notice your breathing.

What is your breathing doing?

You might find that it’s feeling constricted. For example, when I’m angry or afraid, I can’t breathe deeply nor can I fully exhale.

On your next breath, follow your exhale.

(I feel it helpful to inhale and then audibly sigh on the exhale.)

What do you notice?

Does your body stop short of a full exhale? If so, keep observing your breathing for a few minutes.

You’re not trying to make anything happen.

You’re just allowing your exhale to naturally complete.

Notice the shift.

At some point, you will probably notice a shift.

See how your body feels. Has anything changed?

You may feel calmer, or notice that the energy has moved in your body. Pay attention to what the new sensation is.

As I bring attention to my exhale, I notice that a tight feeling in my chest starts to move downward through my body - sometimes all the way through my feet.

If I stay with it long enough, I notice that my body feels different.

What started as tightness in my chest becomes a warmer, more relaxed feeling. Often, my feet will tingle. Where I couldn’t fully exhale before, now I can.

What’s even more interesting is that the feeling of anger has usually changed. I feel more connected to others, and more capable of quiet acts of unity and love.

It’s not that I don’t still feel angry. I just no longer feel constricted by the anger.

Instead of a fight-or-flight feeling, I feel the desire to help.

There’s also a feeling of sadness, grief, and empathy for my fellow humans who are suffering.

All of the feelings belong.

When we’re really open, we can hold both the sadness and the joy.

I’m not convincing myself that I SHOULD be feeling happy. I’m not denying my legitimate feelings of sadness and anger and fear.

Maybe what’s happened is that I’ve let myself deepen into the anger and fear through my exhale.

By doing so, I’ve allowed the tight energy to transform into something else.

It feels like I’ve dropped through that constricted feeling, way down into something much more expansive.

How does the quiet power of love overcome cruelty and hatred?

It’s not by denying that cruelty and hatred exist.

It’s by exhaling through the uncomfortable emotions that they trigger in you.

It’s by allowing yourself to drop right through the fear and anger into what lies beneath.

I don’t think we’re going to overcome what’s happening right now by just smiling and hoping it’ll go away. And I don’t think we’re going to overcome it when we’re in near-constant states of fear and anger.

Exhale.

I think we’re going to survive by exhaling right through our difficult feelings…and then taking action from a place of connection and genuine love for our fellow humans.

How do you conquer cruelty and hatred?

Through your exhale.

Want to experience 12 weeks to change with me? Click here to schedule a free 30-minute connection call. And for more juicy life stuff, check out my podcast, coming home (to yourself). As always, may your week be filled with self-love and rich insights. With love, Amy ♡♡♡