Listen here:

In this episode, we discuss:

• The choice we have in how we respond to situations
• Feeling into your emotions but not staying there
• Getting curious about feelings of lack, scarcity, and fear
• How you may be feeling the collective energy
• Ways to down-regulate your nervous system

Additional Resources:

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BOOK: 21 Days of Healing

21 Days of Healing was created out of my own desire to go beyond food and heal on a deeper emotional and spiritual level. I curated the most loved content based on hundreds of live students experience in the course, and created this self guided workbook to help you navigate chronic illness, release emotional inflammation, and find the medicine woman within.

Episode transcript:

Sarah Small: Welcome to the Uncensored Empath, a place for us to discuss highly sensitive energy, illness, healing and transformation. My name is Sarah Small. I’m a life and success coach for empaths who want to create a thriving body, business and life. Think of this podcast as your no BS guide, navigating life, health and entrepreneurship. You’ll get straight to the point totally holistic tips from me in real time, as I navigate this healing and growth journey right beside you. This is a Soul Fire production.

Hello friends. I want to check in before we dive into today’s episode. I want you to take a deep breath in through your nose and out through your mouth. I just want you to check in with your body. Ask yourself, ‘’How am I feeling today? What is the texture or quality of that emotion? How is it showing up in my life?’’ I want you to just get really aware of how you feel. Knowing there is no right or wrong. You’re allowed to feel however you want to feel today.

The choice we have in how we respond to situations

In this conversation, I want to you to give yourself permission to feel anything without judgment, without trying to constrict or restrict the range of emotions you may be having. We’re going to be talking about the choice, the choice we all have right now, especially as empaths to be at effect of the world, and everything that’s going on, and so many different layers, and to allow those external circumstances to impact us on a very deep level, or to be at cause to realize that we do have a choice in how we respond.

In my personal life, I’ve noticed this choice I’ve continuously had to make between lack, scarcity, fear or trust, resilience, and hope. I’m not going to lie that I’ve been on both sides. In moments, I have felt into the lack, scarcity, and fear. Sometimes I’ve stayed there longer than I really wanted to, or maybe should have. But it’s also okay to feel that. We move through those negative emotions faster by simply feeling them. So don’t be afraid to feel it. But notice if you’re staying there.

There’s been other moments where I’ve clearly chosen resilience, hope, innovation, this feeling of abundance and trust. It’s been such a journey that I never thought I had to take, but also one that I felt so mapped out that I’ve personally had to create my own roadmap, as I’ve gotten every minute, every second of every day lately. It’s trying to create a bit of a roadmap or a framework for how to navigate this. I felt lack in so many different ways, as I’m sure some of you have as well, in your own ways. I don’t think that anyone’s really completely immune to it.

So certainly, there’s the potential that you feel very financially secure, very secure in your health, very secure in your refrigerator, and whatever is in your house and your home, etc. But as an empath, it’s likely that even if you feel very immune to the external circumstances, you may still feel the energy of the collective, of what’s been happening, even if it’s not affecting you on a personal level yet, or it won’t and you won’t feel the effects of it. Likely, we’re all feeling the collective conscience, that energy in the atmosphere right now.

Feeling into your emotions but not staying there

So as I mentioned, I just wanted to share some examples of ways that I have been feeling some scarcity and some fear and some lack that I’m giving myself permission to lean into and be like, yeah, okay, this is interesting, be curious about it. Instead of labeling it as, oh my gosh, I’m feeling scarcity, there’s some fear and nervousness around this thing, that must mean I’m failing, that must mean I need to give up, like this self-judgment, instead, I’m looking at it in a more neutral eye, and a curiosity around hmm, that’s interesting that feeling came up when that happened.

What is that teaching me or showing me about myself, about my relationship to money, about my relationship to my body, in my relationships, about my relationship to food, so many things are being unearthed right now. I don’t share this to dwell. Instead, to simply acknowledge that there is a collective pain that many of us are feeling right now. One that we likely feel personally, but I also want to just address that. Again, even if you feel immune to all those things and you just have an amazing attitude around what’s going on right now, like fuck yeah, keep that amazing attitude.

But likely, there’s also some feeling you’re getting from the collective conscience. I’ve been feeling waves of it on the personal, and then there’s me being in good spirits and just loving how I get to serve the world, showing up on my client calls, chatting with girlfriends over Zoom and FaceTime. Even reaching out to friends I hadn’t talked to in a while more often now that were isolated. Those waves come and they go, and then there’ll be a moment where I’m like, ‘’Okay, I’m good.’’

But then there’s this panic that settles into my chest and I’m like, ‘’Where did that come from? What is that?’’ As an empath, if you’re listening and you identify with being an empath, we all want to get out of this pain, and help to transcend our own pain and to help heal the world. I know that you want to be the helpers and healers and to play your part. A client said to me just today, ‘’I want to help heal the world right now.’’

That is the energy that we bring as empaths in the current context of this landscape, wanting to be the helpers and healers. Despite our own pain, despite our own challenges, I know so many of you are also itching to be part of the solution, and to give back in ways that are so compassionate and so empathetic to what everyone is experiencing, and also feeling that energy in the collective conscience. This is not even yours. There’s I’m sure examples you can think of that are happening for you and your life, but there’s also examples of feeling this intensity that you can’t even explain.

Getting curious about feelings of lack, scarcity, and fear

Realize that we have a choice; fear or trust, scarcity or resilience, panic or innovation, anxiety or love. The second you realize you’re at cause, not effect, you take back your power, you shift your frequency, you raise your vibration. While that may seem like it’s only benefiting you inside of your silo right now, it’s actually having a ripple effect out into the world. Have you ever walked into a room of angry people who are arguing, fighting? Or, maybe you’ve walked into a place where people were panicking? What about a roomful of people meditating? You can feel that energy, right?

If you walk into the room of panic people, they’d be running for doors. What are you going to do? You’re going to run for the door. You’re going to join-in in the panic. But what if there was actually no threat in that room and the panic which is building to an astronomical rate, that wasn’t necessary. Instead, you sat down in the dead center of that panics room and you sat and you crossed your legs, you put your hands in your lap and you closed your eyes. Don’t you think that might catch some people’s attention? They might just think you’re crazy at first.

But I bet that if that were a real situation, there might actually be some people who see you and start to calm down. You set this new example. You are the change. You disrupt the panic. You disrupt the pattern by not saying anything to anybody, not telling anybody not to panic simply by sitting down in the middle of that room closing your eyes to meditate. You have this ripple effect, you down-regulating your nervous system, is not just about you, it is about the entire planet right now. Think of that on a global level.

How you may be feeling the collective energy

Think about what signal you are tuning into, like a radio station. If we’re all tuned into 100.1, the station of fear and panic and scarcity, and then we all amplify that as well. Meaning, you turn the volume up on that station so your music, in other words, a vibration is the lasting on your stereo, your radio, that’s deafening. But what if one by one somebody decided, ‘’I’m not listening to the station and I’m turning the volume down. I’m going to switch my station to 96.6 and I’m going to put it on a moderate volume,’’ that’s going to take away from the collective amplification.

Then another person does it, and another person, and another person, and another person, and another person, until eventually you can’t hear that deafening 100.1 station by vibration of panic anymore, you start to tune into the coherent frequency of trust and love and resilience and innovation. Yes, many of us have real reasons to have stress right now. But also ask, ‘’How does this stress support me in the collective? How does this panic support me in the collective? How does this feeling of scarcity or hoarding benefit me in the collective?’’ It doesn’t.

Ways to down-regulate your nervous system

Let the fear ride in like a wave because we have to acknowledge it. But then let it ride itself back out, as you down-regulate your nervous system and you feel the ripple effect of you just doing that for yourself. This has been studied way before this crisis ever came into existence.  It’s called coherence. You can do your global work as an empath, because I know you want to help heal the world right now. But you can do your global work by working on your own energy. Every person who down-regulates their nervous system is helping to heal the world right now.

Keep supporting local businesses, keep helping people out doing what you can, in all of that. But also realize that being the person to choose trust and resilience in a room of panic has its ripple effect. You all get to do that and be that for the world as empath healers. So some of the ways that you can down-regulate your nervous system include deep breathing, yin yoga, meditation, EFT tapping, hypnosis, simply grounding yourself, tuning into your root chakra, laughter and play.

I invite you as long as you’re not driving today to just do one minute of 4-4-6-2 breath with me. All you’re going to do is breathe into the diaphragm, hold for four seconds, then breathe out the back of your throat for six seconds. Hold that empty breath for two seconds, and then breathe back in for four seconds. I’ll guide you through. Breathe in, 2-3-4 Hold 2-3-4 Breathe out slowly the back of your throat 3-4-5-6 Hold at the bottom 1-2 Breathe in 2-3-4 Hold 2-3-4 Breathe out slowly 2-3-4-5-6 Hold the empty breath 1-2 Breathe in 2-3-4 Hold 2-3-4 Breathe out slowly 2-3-4-5-6 Hold 1-2 Breathe in last time 2-3-4 Hold 2-3-4 Breathe out 2-3-4-5-6 all the way out. Breathe in naturally and out naturally. Good.

So I want you to take sensations that deep breathing gave to you and carry that with you for the rest of your day, to realize it’s okay to acknowledge the fear, the stress, the panic or the scarcity that you may very rarely be experiencing in your life. But then we also have this choice to be a cause or effect. We can choose to be running for the doors in panic or we can choose to sit down and start to shift our vibration and have a ripple effect on the world because I know there are so many of you who want to be of support and help. You may not have the financial resources to be giving to small businesses or donating places, and that’s okay. In my opinion, this could be even more impactful. Down regulate your nervous system, and help the entire collective in the process of helping yourself.

I love you guys. Just felt really inspired to jump in and share what’s been going through my mind, again really releasing the pressure that I’ve been putting on myself, of what’s right and wrong and what I should and should not do right now, and how I should feel and how I should act. In all that chaotic talk inside my head, I’ve been reminding myself the same thing, ‘’Down-regulate your nervous system, Sarah. Keep down-regulating your nervous system.’’ That in itself has so much impact. It allows me as a coach, if you’re a coach listening, so important right now, so that you can actually be of service to your people, to your community. So you can give back without feeling like you’re pouring from an empty bucket.

Again, I love you guys. I’d love to hear what you learned or took away from this conversation. Today, the solo episode. Come find me over on Instagram. Send me a DM. I always just love to hear how you’re feeling, especially during this time. How are you feeling? Reach out, let me know. I’m here to support you. I’m downregulated, so I can hold those babes. See you next time.

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