Hello Friends,

"It's a good life, honey, if you don't grow weary." This chorus from an Alexa Woodward song has been running over and over in my mind the last few weeks. Perhaps, my inner coach is encouraging me to keep going during these trying times. We've been living in the pandemic era for over six months now, and so much of the shadow side of our society has come up to the surface. We have been confronted with the opportunity to face the unsustainable, the orphans, the bullies. Doing the work to heal and shift into integrity takes attention and presence. Two things, that as we move through these collective traumas, can take even more effort to access. It is also clear that we need to think of the long game. The coronavirus, and systemic racism are not going to vanish overnight. But how do we keep learning, and doing the work that needs to be done without burning out? Have you been feeling weary? My intent today is to explore ways that we can nourish ourselves so we can continue to do what we need to personally and collectively to move through these times while staying sane and connected to our hearts.

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Before we get to our regularly scheduled programming, I feel urged to call out what I saw on Tuesday evening while watching the presidential debates. Speaking of weariness, I know many of us are tired of what we have been experiencing. So perhaps, before reading on, take a few deep breaths, allow yourself to feel what is present within you, and offer yourself some compassion. These are trying times. The behavior of our commander-in-chief, was that of a cornered narcissist lashing out trying to regain ground and control. Coming to identify the behaviors of narcissism is something we explore in my Empowered Empath series, as there is a common tendency for empaths and narcissists to be drawn together, and recognizing what is going on, and how to not get tangled in the dynamics is important for staying healthy and sane. So for those of you who are not already familiar with narcissism, how it shows up, and how to protect yourself here are a few points.
Narcissism is a trait that exists on a spectrum. In those where it is dominant, we see these key characteristics: the desire for power and control over others; a lack of respect for other's autonomy, and who they really are; a fabricated illusion of grandeur to compensate for a sense of hollowness within; a severe lacking of empathy for others. Another term that is used for narcissists and other challenging personality types is "energy vampires," as these people "feed" on the energy of others to sustain themselves. In their woundedness (likely from early life) they have not learned how to maintain their energy on their own, while respecting others' sovereignty, so narcissists rely on others for "narcissistic supply." This can be other's admiration, bolstering of their ego, attention, even "getting another's goat," so to speak, and feeding off of their anger, and fear.

There are many different types of narcissists, but in Trump we see the type that is most often associated with the term, a grandiose or overt narcissist. Narcissists are highly manipulative, and we saw many of those techniques in Tuesday's debate. Expert gaslighting: distorting facts in an attempt to control the narrative and reality of others. The intent of gaslighting is to instill so much doubt in others that they question their reality, and turn to the gaslighter as their new authority on reality. When they are successful, the illusion of grandeur or perfection surrounding the narcissist is so thick that we deny anything we see to the contrary. When that happens we've bitten the hook. We see this in the way Trump tries to control the narrative around his handling of Covid-19, despite our experiences to the contrary. The incessant interrupting was also an overwhelming attempt to dominate and steamroll, not only Biden, but the moderator, as well, to have control. Narcissists go for the low blow. They stockpile information against you, and throw it out as zingers when they think your defenses are down or you're most vulnerable. We saw this in his callous remarks about Biden's sons, and without any regard or compassion for the loss of Biden's son Beau.

We are not dealing with the average human being that we can reason with, have a discussion with an intent to find common ground, and compromise for solutions. Narcissists who are not getting help (the vast majority don't because they are in denial that they need support) cannot meet you in the middle. Their agenda of control will always be on the forefront of their mind. If they feel like they are starting to lose that control or narcissistic supply, they will double down. That is what we are seeing right now.

I could go on... but I will say if you were feeling drained, angry, upset, etc. after watching the debate, that is because what we witnessed was not healthy. As a country we have been in an abusive relationship with this president, and what unfolded on Tuesday was one verbally and energetically violent episode. If you have had narcissists or abuse in your life you may have felt particularly triggered after that event. If this is you, remember to have compassion for yourself, and hopefully there will be something useful for you in the later part of this article. Please seek out support if you are needing it.

A few points that I share with my empath students to safely and sanely navigate these dynamics:

• Practice discernment. See clearly what is going on, call out distortion, and lies. Trust facts, and your inner authority.
• Don't fall prey to fear. Trump is using intimidation so that we do not trust our system or our own individual and collective power. Stand in your power, and use your voice to vote.
• Practice energetic boundaries. If you have taken on some of this toxic energy breathe it out and to the Earth to be transmuted into neutral or life-giving energy. Breathe in deeply and fill your energy field with light, and compassion. Imagine yourself surrounded by a bubble that filters out low vibrational energy.

Still figuring out your plan for voting?
In Wisconsin, there is still time to register to vote absentee, or early. All the information Wisconsinites need is here: MyVoteWisconsin (One of the things I love is that if you vote absentee, they give you the ability to track your ballot to make sure it is received.)In another state and want to vote early, or absentee? Find all the details at Better Know A Ballot.

For registration and all other voter information visit: Vote.gov


Your Voice Matters!

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Okay, now onto the good stuff: nourishment and dispelling weariness.


Let's take another moment to pause, close our eyes, and breathe. Allow space for whatever might be coming up in you physically or emotionally. Whatever you are experiencing is just energy and information. As we practice sitting with it as we breathe, and offer compassionate witnessing, healing begins to happen. Stay with this as long as you need to.

Now, reflect upon what has been working well for you over the last several months. (I've created this worksheet for your ease in following this exercise if you like.) What has brought joy, comfort, relief, and constructive outlets for you as we move through these times? Maybe you are going for regular walks, having virtual game nights with friends and family, making tasty meals, writing poetry, meditating, puttering in the garden, napping, or snuggling with your pets or children. What new or old habits have been helping you sustain? Make a list of what has been filling your cup, how often you have been able to participate in those activities, and star the ones that have been particularly impactful. Now considering one activity at a time, with the changing of the seasons, is there anything that can, or needs to be tweaked so you can continue to enjoy it into the cooler months? Allow this to be a time for your creativity to emerge. If you can't find a solution for how to adapt a certain outlet, make note of it, and what needs it has been meeting for you (connection, movement, play, rest, support, learning, hope, inspiration, etc.).

Now, are there any new activities that you could incorporate to replace any that you will no longer be able to do? Focus on the needs that were being met, and brainstorm what other ways you might be able to meet those needs. For instance, if you were gardening and it was helping you feel grounded and inspired by beauty, maybe you could dream and plan for your garden next year, learn about the plants and wildlife in your area, study ways that you can preserve food, do grounding meditations, or paint picturesque landscapes. Perhaps there are some needs you haven't been able to meet at all during this time. What are they, and how could you prioritize them?

There may be things that have been bogging you down that you need to let go of. For example, obligations to relationships that are draining or not reciprocal, guilt about resting or taking care of yourself, or habits that keep you busy or distract that don't actually nourish you. Ask yourself, what don't I have to do? What can I let go of?

Sit with your list. Star your highest priorities to maintain, integrate, or release. Then narrow it down to 1-3 that you can focus on in the next couple months to support your well-being.

What did you come up with? Share with us in the comments .


Take good care of yourselves!

Much love,
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

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