In our culture, we're often taught to rush, force, and contort ourselves. Harder, faster, stronger. When we hurt, we dig in deep to those muscles. No pain, no gain. We don't like how something is so we try to change it to make it fit, or maybe we deny it's existence entirely. (Toxic positivity, anyone?) Maybe we build up walls or brusk defenses. That'll keep those perpetrators out.

All of this is understandable. This is what we've absorbed by osmosis about how to approach life. It's also very human of us to puff up and protect, shut down, or put up walls when we don't feel safe. Sometimes that is exactly what we needed to survive a certain situation. We can be grateful that those survival mechanisms helped us at times when we really needed them.

Then, many times, we get to a point where we are safe, and those strategies become maladaptive. We can continue as is, or we can try for another way.

Sometimes the thing we need most is gentleness. Softness, ease and safety surrounding us, can help us let down our guard and receive the healing we've needed. One of my former business coaches and teachers Mark Silver used to say that gentleness is the antidote to anger. This was a startling ah ha for me. As I began practicing it, I realized that gentleness disarms the anger. There is no longer anything for the anger to fight against. Gentleness also reflects back how hard we've been trying to protect ourselves from getting hurt. As the anger no longer has to defend, our soft underbelly, the tender vulnerability hidden within gets revealed. But we aren't left out in the cold. That gentleness also holds and cradles that vulnerability, airs it out, and soothes the pain. I've seen this happen on all levels, physically with tight muscles that release with gentle touch, and mentally and emotionally as well.

Are there places in your life where you could benefit from offering yourself more gentleness?

Do you need a safe space where someone can offer that for you? Reach out or book a session online.

With care,
Sarah

Hello there,

How are you hanging in there today?

I know a lot has been happening each day, and there is much to process. Many of us are working from home now, some of you might not be able to work at all, and some of you may be feeling extra stress if you are in key positions, or in the health field. The kiddos are now at home (at least here in Wisconsin), and rebellious teens may be giving you a run for your money as they struggle with social distancing and staying in. Gosh, this is a lot!

Can you offer yourself some compassion for what you are going through? We are all doing the best we can with this, adjusting as much as possible, so we can navigate through this time. Please be kind and forgiving of yourself, and those you may be sharing space with.

No matter how this pandemic is affecting you, dear one, my heart goes out to you. We'll get through this one day at a time. One breath at a time.

Did you know that today is technically the first day of Spring?

Even as the chaos of the virus disrupts so much of our modern lives, the world is still spinning on it's axis, the sunrises and sets, the birds are chirping, and building their nests, the bulbs are peaking out from the ground. Life is still moving, and abundant here on this planet. Have you taken a moment to pause, turn off the news, and your devices to listen? Have you opened your window to breath in the fresh air, to look at the sky, or listen to the rain?

If you are not under strict lock-down in your community, have you taken a moment to step outside, or go for a short walk? We are fortunate, here in Wisconsin, that we can still enjoy the great outdoors, at least for now. The bonus is that it is even easier to honor the recommendation for social distancing of 6 feet when you are outside. If you are feeling cooped up, and needing to move your body, I encourage you to get out in nature for a spell.

I recorded another short video for you all with a guided meditation to release stress, ground. This will be especially helpful if you find yourself taking on the fear and anxiety of others, and if you can't get outside yourself. I recorded it at the beach near our home, so you can take in the sounds of the waves, birds, and a little thunder at the end. I finished recording just in time! Eek! The video is just under 17 minutes, with the meditation beginning at 3:10.

As always, I'd love to hear your thoughts on the meditation. What do you notice when you tune into the Earth at this critical time? Share with us in the comments or send me an email.

If you are enjoying these meditations, and want to support my efforts, would you consider making a small donation? You can do so here. Thanks so much!

Much love to each of you,
Sarah


P.S. I am still seeing clients remotely at this time. I am conducting these appointments over the phone, Zoom/Skype, or email. If you are wanting support, email, call 608-335-1934, or book online to schedule.

This coming Monday marks a significant day for me. It is my last day working at a part-time job I've had for the last three and a half years as a nanny for a little boy, now almost four. I started this position when Embrace Your Essence was still a fledgling, and wasn't quite able to support itself on its own yet. Leaning into my background in early education, and spending a couple afternoons a week with this little kiddo has provided great fulfillment and joy, and also given Embrace Your Essence the breathing room it needed to grow without unnecessary demands.

Of course, over this time, both the business and the child have grown and both have different needs now. Embrace Your Essence is now in a place where it is sustaining itself, but also requiring more time and space to flourish as it continues to grow. A few months ago this became undeniably clear to me, and after a conversation with the family, I've been making the transition out of nannying and into Embrace Your Essence even more fully.

Over the course of the last several months as this has been evolving, I have been doing my best to honor the process of this transition. As the precipice of change is so close, these ways of integrating and moving through have been very poignant on my mind.

As many of you may be in transition times yourself, I would like to share some of the key pieces I've been reminded of for moving through with grace.

Get yourself plenty of space. Times to be still or allow yourself to not actively be doing something gives room to integrate all the energetic shifts that are happening under the surface. Breathe. Meditate. Sleep. Gaze out the window, or lay on the grass. Though I did mention stillness, conscious, present movement can be supportive too (such as yoga or an easy walk with the intent to be with yourself and your experience). There may be many facets of your experience that need to be witnessed so they can fully move through and out of you. If we rush around, or are constantly engaged in activity, it delays the processing of these pieces. There is nothing wrong with this, just know that they will peak their head up later to receive the attention they need. You have permission to slow down, and to say no to certain things if that feels like it will give you the room you need to process.

Get support. We all need others to help buoy us up, especially when things are in flux. Turn to people you trust who can listen, who are willing to offer nourishment in the ways you need it. Eat good food. Lean into community. Ask for what you need. Look for the ways you are provided it. Allow yourself to receive from those with whom you feel safe.

Accept and allow discomfort. Transitions bring up a whole slew of emotions. Excitement, fear, grief, hope, and everything in between. All of it is valid. All of it needs to be seen. Some of it you may be more comfortable with than others. Witness and breathe into it, and cradle it. If you can, catch ways your mind may be trying to protect yourself from fully feeling everything that is there. For instance, I noticed myself continually contemplating the appropriate goodbye gift for the family and little boy. Even though I had landed on something, for at least a month, my mind kept returning to it thinking it wasn't enough. I held this though pattern with open curiosity, knowing there was something more to this, and wanting to see how it might relate to my healing. Finally, it occurred to me. A part of me felt that if I found the perfect gift to encompass all the beautiful, rich experiences we've had together over the last three years, that it would have been a gateway for all my emotions. No such object exists. I had to trust that the unfolding of each experience we shared together in that particular moment was enough. My responsibility instead, was to sit with the full range of emotions that were present for me.

Honor where you have been. In the space and cradle of support, reflect on what has unfolded within you as a result of the experience that is ending or beginning. How has/is your soul growing and unfolding? What do you have access to now, that you didn't have before? Clarity, compassion, freedom, love, awareness, truth.... Connect with gratitude within your heart for what you have received and learned that you are taking with you.

Nourish hope. With most, if not all, transitions, something is ending, so something new can begin. The presence of the unknown makes itself unavoidably clear. At various points within the transition, fear can rear its head at the mere thought of the unknown. Sit with this discomfort, and as you do, also listen for the inklings of love and support that may drop themselves like breadcrumbs along your trail. Note them, cherish them, and put them in your pocket. Remind yourself of them when fear or doubt shows up. Move slowly if you need to to trust that you are truly safe to move forward. Course correct if needed.

Transitions can be big on the surface like a job change, moving, birth, death, or shifting through different phases of life (this includes our own phases, but also when our children, parents, and significant others move through them too). But sometimes, they show up more subtly, like letting go of a habit or belief. No matter where you may find yourself if your in transition, I encourage you to explore the processes shared above and see if they feel beneficial for you. If you feel inclined to share, comment on our blog or send me an email, and let us know what transition you are in and how you are supporting yourself.

With grace and compassion,

Sarah

I was speaking with a client recently, and through our conversation it was clear that she had been aware of things that others around her didn't seem to notice. She could tell when something was up with her loved ones even when they tried to hide it, and she seemed to have a sense of what these people needed. She could see them, or really, she could feel them. She was well aware of the pain around her, and also of the beauty and love that others sometimes could not see. It became clear: she has always been an empath.

"Now that I know I'm an empath, does this mean that it is my job to save people if I know they are suffering?" she wondered.

No, it does not. We do not have to whoosh in and rescue loved ones and strangers, because of this intuitive awareness we feel in our bodies. We also do not have to completely block ourselves off from the world, and disassociate to protect ourselves. There is a middle way. A path that we can traverse where we remain connected in our hearts and conscious of what is unfolding around us, but we remained grounded in what is our true responsibility: ourselves. We remember that also applies to everyone else. It isn't always easy to practice this when have been living the majority of our lives enmeshed or detached. But with a fair dose of self-compassion, and patience, we can connect with the strength and kindness we need to navigate life fully present. We will be exploring this life-long practice, and supportive wisdom to soak in during the Empowered Empath series which begins a week from today.

If you are curious, you can learn more here.

Feel the pull to step in with us? Three spots remain available as of today. Book & pay online, email, or call 608-335-1934.

No matter whether you find yourself with empathic abilities or not, I invite you to notice if you have any tendencies to take responsibility for other people's problems, or to distance yourself from discomfort. Explore for yourself ways that you can maintain autonomy for your experience, and surrender any burdens outside of that. I'd love to hear what you notice. Share your comments below, or send me an email.

Hope you are well,
Sarah

Hello Friends!

I hope life is finding you well as fall rolls on, and the winter and holiday season approaches for those of you celebrating. Now is a time we can take a deep breath before it all unfolds, and perhaps prepare to dive a little deeper, and turn inward in harmony with the seasons. So as we settle into a steady rhythm again, and take a nice exhale with relief and joy, I would like to pick up where we left off, and explore the nature of forgiveness.

What does it mean to forgive? Many have heard the saying that we forgive, not to excuse the behavior that initiated our grievance, but to free ourselves from the pain. The process of forgiving brings about healing. But how do you do it? Is it enough to think "I forgive you," or to say it?

Healing through forgiveness begins with the desire to find peace, and also claim your power in the situation. This may seem obvious, but I feel it is important to mention, because there may be times that we are still hooked on making someone else (or ourselves) the perpetrator and blaming them. In such a case we aren't even ready to consider viewing the circumstance in another way. A part of us may be juicing the effect of being a victim (we actually feed off of the biochemical response in our body).

When we are ready to find peace, and step into this power, it may not necessarily look like what you would expect at first. The first step in taking this responsibility is to tend to your feelings. What emotions does the said situation elicit, and how do you experience these feelings in your body? Perhaps you feel anger, sadness, despair, rage, powerless, or indignant. How is that emotion currently "living" in your body? Meaning, as you experience the emotion do you feel a flush of warmth in your face and torso, and weakness or emptiness in your chest, heaviness in your head, etc? Once you become aware of what sensations are associated with your emotions and this event, the practice is in allowing yourself to fully feel it exactly as it is in your body, without trying to push it away, or change it into something else. This may take some time. Be patient with yourself. Breathe.

After several minutes, a few hours, or maybe even days (there is no set timeline) of allowing yourself to be with how you feel, eventually the charge of the emotion will start to dissipate. It is possible that you may need to repeat this step several times. There may be more layers of the emotion, or the sensation might morph into something else. Just continue the practice of being with whatever it is, and breathe. If you have been carrying this resentment or guilt around for a while, may take some time.

Once the smoke clears, it is likely you will be able to access a deeper understanding of yourself, what was going on for you at the time, and if there is a nugget of wisdom there for you. You may also be able to see any other individuals involved, or the situation itself from another perspective. There may be lessons here to integrate regarding having healthy boundaries, or self-care. Make note of what you notice.

This is the space where true forgiveness is possible. A state of being where we offer ourselves the attention and compassion we've needed, and a willingness to see and understand the situation from a lens of a broader truth. From here, peace can grow.

So, what has been your experience with forgiveness?  Have you been able to find peace with situations which once upset you? If so, what has supported you in doing so? If you apply the above process to cultivate forgiveness, and are willing to share your experience, I'd love to hear from you. Please comment below or send me an email.

Wishing you all deep peace, and a beautiful Thanksgiving.

Sarah

Over the past couple years I have been studying the practice of Nonviolent Communication (it also goes by the names Compassionate, or Conscious Communication). This way of connecting was originally shared by Marshall Rosenberg in the 1970s. As the teachings begin to sink in more deeply for me and replace old habits of communicating, I have been humbled by the healing power of this approach, and I wanted to share some of the juicy nuggets of wisdom with you.

The core tenets focus on identifying how we are feeling, uncovering the universal human need underneath it, and then offering empathy for any unmet needs.

Come on a journey with me as we explore this.

For a few moments take nice deep breathes and connect with your body. Tune into what feelings are alive within you.

Some examples are: content, relaxed, exhausted, frustrated, sad, joyful, disappointed, lonely, intriqued, calm, happy, inspired, anxious, torn, overwhelmed, confused, scared, ashamed, impatient, numb, angry, grateful, encouraged, vulnerable, etc.

Note: If something like "I feel so taken advantage of!" comes up, this is a thought and interpretation, not a feeling. In such a case, might you be feeling angry, indignant, sad, disappointed, etc? Acknowledge the presence of the thought, and try to to redirect yourself to the feeling that is within the thought.

Have you identified at least one to three feelings that resonate for you? There may be more, and they may seem contradictory. That is okay. Write these feelings down if it is helpful for you.

In Marshall Rosenberg's work, he says that feelings that are pleasant are a sign that a universal human need is being met, whereas feelings that are unpleasant are a sign of an unmet need within us. When we communicate with others in this space our words convey either a "please": help me meet this need for _________; or a "thank you": celebrate with me, my need for _________ has been met.

Now, let's take a moment to explore what needs may be underneath the feelings you identified. These universal human needs in their essence enhance our quality of life. Here are some examples of needs: safety, acceptance, harmony, predictability, integrity, connection, equality, appreciation, love, self-expression, understanding, respect, clarity, help and support, community, trust, intimacy, meaning and purpose, security, celebration, structure, autonomy and choice, space, fun and play, to matter and belong, mourning, freedom, kindness, responsibility, etc.

Returning to our example of, "I feel so taken advantage of!" we see that there are perhaps feelings of indignation, disappointment, and vulnerability, possibly because the needs for respect, kindness, and appreciation were not met.

As you tune inward, what unmet needs might your feelings be pointing you toward? And conversely, if you are feeling well, what might needs might your feelings be indicating that are being met?

Once you have identified your needs, write them down with the feelings you have identified. Acknowledge within yourself that you are feeling _________ because you are needing _______________ (or your needs for ___________ have been met).

Now, comes the true opportunity for healing. As you hold these needs in your heart, feel or imagine what it would be like if these needs were met. What would the experience of "respect", for example, feel like in your body if you had it completely? Imagine that you can breathe that quality into your being simply by thinking it, as if all the molecules of oxygen that enter your body are infused with ________. Continue to breathe and soak the energy of this in for as long as you like.

So, how do you feel?

Share your experience in the comments or email to share with me privately.

To learn more, read Marshall Rosenberg's book Nonviolent Communication, or visit the Wisconsin Empathy Guild's website to connect with practice groups in the area.

Blessings,

Sarah

Over the last few months, a series of events has catapulted me deep within, experiencing the fabric of the universe. Something within me is shifting in a very significant way. And, at the moment, I am not quite sure what it is and which end is up, but what I can tell you is that it is needed, and growth is eminent. I can feel the process churning within me.

Why am I telling you this? Because, perhaps now, sometime in the past, or someday in the future you have or may find yourself in your own unique version of this, triggered by the perfect moment to stir your deeper awakening. Something subtle, but entirely profound operating beneath the surface. If we don't remember to breathe while we hold ourselves and our experience in gentle awareness, it can get painful quick. But if we allow it all to unfold without making anything right or wrong, we cultivate a ripe environment for wisdom to reveal itself to us.

I could disclose the details of the story that has led me here, but that feels like a distraction right now. Perhaps it is something I will share at another time. What I will share with you now is this, a poem I wrote earlier this week that captures the experience emerging within me. May there be something here that feeds your soul.

My heart is in a rock tumbler
but don't feel sorry for me

My heart is breaking open
softening
the zagged edges chipped away
intimately acquainting with the depth of experience
the fabric of the universe
the profundity that is often skimmed over in the day to day

My heart is breaking open
but I do not feel pain
the softness, the compassion, the cradling that accompanies grief
surrounds me

Without fear I surrender myself to the process
embracing vulnerability
that is my grace

I let my head fall back, chest unfurl to the sky, and fully collapse my trying, my "strength"
and find I am held
gently lifted by Grace

That, in time, the lessons within may seep in like rainwater gently trickling through the earth to the reservoir

That I have and am enough
I am that which is beyond love
benevolence, humility, compassion

My heart is breaking open
but do not feel sad for me

Within is revealed the goo of my center, the Truth of my Nature
that which I am becoming
that which we have always been

Blessings Dear Ones,
Sarah Barlow

Have you ever had an interaction with someone, where they get upset with you for a seemingly insignificant reason? It takes you off guard, and you can't really understand why they are so hot and bothered. Perhaps, eventually that person shares that there is really something else going on for them, and you both realize that the blow up was merely a trigger for what was happening underneath.
 
Let me introduce to you the "gunny sack." Each of us metaphorically has a gunny sack that we carry around with us. Anytime we feel an injustice and aren't able to forgive, we add it to our gunny sack. Anytime we choose others over ourselves, and we feel resentment because we aren't getting what we need, we add that to our gunny sack. Anytime we hold any sort of grudge or grievance we pack it into our gunny sack. If we don't pay attention, what was a light, clear sack becomes a heavy burden we carry around with us. The weight of others' responsibilities, being unappreciated, and not cared for makes us solemn, detached, and angry. Most of the time we don't say anything, and maybe we even try to pretend it isn't there because it feels so difficult to change. But every once in a while, everything that we have really been feeling, that we have stuffed into our gunny sack (perhaps even from years ago), is knocked from our shoulders and spills out onto those around us, those we care about. It becomes like a oil spill contaminating our environment and covering us all in slimy, goopy, sticky mess. So what do we do about it?
 
First of all, remember that we are all human. Please be kind and gentle with yourself that you have been carrying this around. It hasn't been easy, and most of us have not been taught how to work with these feelings and situations in ways that honor ourselves AND others. If you are an innocent bystander in the "spilled gunny sack", please have compassion (for both you and the person who is upset). Know that no matter what is expressed, it really has nothing to do with you.
 
Second, take a moment to tune into what you are feeling. There may be a variety of things going on within you. Give space to all of it. There is room. As uncomfortable as it may seem at first, these feelings will not kill you... that is the illusion of the "heavier emotions" (especially if you have been carrying them for a while). Giving these feelings space is what will bring you relief. Remember to breathe, and offer more and more room for the sensations to be exactly as they are. (Think of this as a practice in unconditional love.) If you feel overwhelmed by the sensations, go one bit at a time. Doing so will help relieve some of the pressure that has built up. 
 
When you're ready, ask yourself what am I really needing here? What core value of mine is not being met? It may be space, solitude, quiet, safety, joy, freedom, appreciation, connection, purpose, etc. Please note, it will not something specific that you "need" someone else to do. If you find yourself going in that direction return to your feelings and give them room to be exactly as they are. Blaming or wanting someone else to change is a diversion from what is really going on. If you follow that blame, you will reinforce what is in your gunny sack and continue chasing your tail. 
 
Once you have a sense of what you need, breathe it in. Feel that the air you are inhaling is saturated with love, joy, appreciation, safety, (whatever your need is). Visualize it going to the parts of you that have been shut off from receiving it. Hear yourself offering kind words filling this need. Be your own best friend. Know that all your needs are met once you allow it. Notice what begins to shift in you.
 
Eventually, things may shift within you enough that you are ready to empty the injustices in your gunny sack. You can imagine everything you have been carrying being recycled into your core value, or even throwing the sack into a fire so it all is released. You are free.
 
If you find yourself struggling with any part of this process, receiving energywork can help. It allows you to get out of your own way, and dissolve the gunk while you rest. Let me know if I can help you with this process.
 
Many blessings,
Sarah