Greetings, friends!
I write as I sit on a park bench facing the Misión San Francisco Javier de Viggé-Biaundó, the second oldest mission church in the Californias.
This Mexican mountain village of San Javier fulfills my senses:
I observe the oranges on the tree in front of me, its colorful fruit hanging in sharp contrast to the gray stone church walls behind it.
I hear the birds chirping around me attempting to compete with the chatter and camera clicks of nearby tourists.
I smell the mountain air, fresh and fragrant, as it combines with the wafting scents of tortillas being made in the restaurant across the street.
Today’s question is:
What do YOU see, hear, and smell right now?
Today, you’ll probably spend a lot of time in your head. You’ll worry about something you said or did. You might spend time in anxious energy about the unknown future.
When you notice that anxious energy, pause and connect with your body’s senses.
Your body is the best mechanism to interrupt fear and return you to the present moment.
Yesterday morning, my brain was living in fear: I have a busy week and my brain wanted to get caught up in my meetings and to-dos, having me believe that I won't have time to get it all done.
As I watched the clock tick, my thoughts began to spin:
“Should I tackle this task or that one first?”
“If I do this task first, will I have time for the one after it?”
“What if I don't get everything done on my list today?”
“I haven't been working at the fast pace I had planned. My day is ruined.”
By 11 am, I felt drained.
Fear about not completing all my tasks robbed me of the energy I needed to work on those exact tasks.
My thoughts about the future had stolen away the energy I needed to work in the present.
This is how fear works: it robs us of the energy we need right now.
Fear is the anticipation of a negative outcome.
While we might logically know that fear is “False Evidence Appearing Real”, when it shows up, it feels real. Because fear feels real, we succumb to emotions that drain our energy, like anxiety.
Our bodies can help interrupt that fear-FULL path by helping us build self-command over our brains.
Here’s what I did at 11 am when I noticed my anxiety growing due to my spinning thoughts:
I stopped.
I closed my laptop and told my husband I'd be back.
I walked into town, sat on a bench, and engaged my body, not my mind.
I looked at the orange tree in front of me with careful detail, noticing the intricate designs of the fruit’s skin.
I breathed deeply, pinpointing the exact scents around me.
I listened for the farthest away sound that I could, and then noticed what I could hear right in front of me.
I noticed how the bench underneath me supported my body.
Every one of these actions interrupted my thoughts and brought me back to the present moment.
My heart rate slowed down.
My brain quieted down.
My shoulders relaxed.
My mind cleared.
I was ready to start over.
I opened my laptop and began typing.
Everything flowed from there.
Connecting with my body for 30 seconds allowed me to begin again, re-energized and focused.
The negative emotions you experience today are coming from fear.
When you notice these emotions:
1. Stop.
2. See, smell, hear, taste, and touch (notice the details).
3. Breathe deeply.
4. Continue with your day.
Fear doesn’t exist in the present - it’s connected to the past or the future.
Your body is the one part of you that truly lives in the now.
Connect to the now through your body’s senses.
Your energy will thank you.
P.S. All my clients learn to “self-command” their fearful brains by connecting with their body’s senses. More specifically, they experience Positive Intelligence, a neuroscience-based framework that rewires our brain's neural pathways to experience “sage” (or positive) emotions more often than “saboteur” emotions. When you experience positive emotions more often, taking action on your goals is easier. When taking action gets easier, you do the things to build your most joyful life and career.
Let’s explore working together, and how you can build greater self-command over your fearful brain so doing feels easy.
P.P.S. This Wednesday, I’m hosting another (free) “Open Hour” to Share & Listen - one hour when anyone who has recently been laid off can join to process what they’re experiencing and feel connected with others going through a similar situation. As a Transitions coach, I will ask a few questions to help you reflect and share.
We have four spots left! You can register for this hour via the button below.
If you know someone who could benefit from this time, please share this opportunity with them by forwarding this article.