Move Through Steady
Finding Balance in Motion
I’ve recently transitioned from a period in my life that was extremely different to navigate through. It wasn’t painful or unhappy all of the time, but it was the most humbling experience of my life on so many levels. As I still unravel from this time my reflections at the moment feel that a lot of my suffering came from wishing something was different.
The truth being I had lost my way. I was pushing so hard to make things better I completely lost sight of what was actually happening. I knew things weren’t working well but I thought if I just kept pushing a little more, and working a little bit harder I could turn things around and everything would be okay.
Trying to hold on too tight can drive us crazy! Particularly when the ship is sinking, and you know there is no hope. It can be overwhelming and scary to let go, and it’s a constant reminder to me to keep asking myself those difficult questions in times of turmoil and stormy weather.
Everything in life comes and goes, happy/unhappy, pain/pleasure, dark/light. There are times when things feel on the up and up, and then other times when things pull us way down. It’s a constant dance between the two, but how I choose to move through this is what’s interesting for me.
This got me thinking how to move through steady as I navigate the constant pattern of ups and downs as I journey through life.
How to self regulate so that I don’t attach myself to the external highs or lows. Maintaining my baseline (staying neutral) so that the highs and lows don’t affect me in such acute emotional waves. So the lows don’t pull be down to rock bottom, to that dark pit of despair, and the heart pounding with exhilaration highs.
Staying steady and knowing that my emotional state is not tied to what is going on outside of me is a powerful skill to master. It’s a lifelong practise of awareness but here are some of my thoughts/ practices on how to take a step towards cultivating more stability in your everyday, and coping with all the ups and downs that life presents us.
By Anchoring Myself in the Present
Practicing deep breathing (e.g, Lions Breath, Nadi Shodhana - Alternate Nostril Breathing)
Engage with your senses. Feel your bare-feet on the ground, notice the colours and beauty around you, listen to nearby sounds.
Often we can think we know what we need, and we actually forget to be really present.
Naming my Emotions
Instead of reacting, pause and label what you're feeling ("I'm feeling overwhelmed" or "I'm excited but anxious").
This creates distance between you and the emotion, helping you respond thoughtfully.
Moving my Body
Gentle yoga, stretching, or a short walk can help release stagnant energy.
Movement is so key to releasing pent-up emotions. If you are ever feel stuck on something or you have a difficult problem to overcome, moving will help so much.
The sensation of moving in a purposeful way, moving with intention, and creating this relationship with the mind and the body that feels supportive. So you're moving in a way on and off the mat that feels like you're working for, rather than against yourself.
4. Self-Talk & Perspective Shifts
Talk to yourself (out loud is best for me!). Noticing how my mind and body speak with one another, and how hardwired some of those patterns are.
It’s so refreshing to interrupt your thoughts, particularly if you are sensing that you are attached to a downwards spiral. Talk to yourself! Say, “You’ve got this, don’t go that way!”
The way we talk to ourselves is so important, the language we use. When you are next on your mat make a conscious choice to talk to yourself respectably and with more compassion. Reframe any negative thoughts. Instead of “I’m failing,” try “I’m learning and adjusting.”
I trust myself more when I listen to my gut instincts and stop asking others what to do.
Ask yourself: "Will this matter in a year from now?"
Practicing Emotional Regulation Rituals
Create a playlist with soothing music to help you calm down.
Keep a comfort object close by (a cozy sweater, a journal).
Take mini time-outs, and step away for 5 minutes and reset.
Connecting with Supportive People
Call or message a trusted friend or mentor. Remember here to listen to what your gut (instincts) is telling you, as listening to others can cause confusion. It’s about being mindful of who that trusted friend or mentor is. Can they support you?
Seek co-regulation by being around calmer people, this can really help regulate your nervous system.
Accepting the Ebb and Flow of my Emotions
Remind yourself that emotions are temporary, just like the clouds in the sky they will eventually pass over. The lows won’t last forever, and neither will the highs. Keep your baseline steady. Embrace the natural rhythm of life, just like the waves of the ocean.
Sometimes it’s not the things we do in life that have the greatest influence on our lives, but rather the things we don’t do.
When I have consistently chosen not to do things this has not only helped me stay physically stronger, but kept me mentally stable, and more emotionally centred. Its discovering what is your baseline as our choices are unique to each of us.
As a reminder to myself (and hopefully for you) I don’t need to have all the answers, not every problem can be solved. When I am in a high emotional state I can’t possibly make clear decisions. Moving to stay steady cultivates a calmer and more anchored me. A version of me who I enjoy hanging out with.
Sometimes we come to the mat thinking we know what we need, and we forget to be really present. Today let’s play with remaining fully present. The invitation is to connect with your breath and senses as you move through your practice today.
Our five traditional senses and beyond the five.
The 5 Traditional Senses
Sight (Vision) – Detects light, colour, and movement through the eyes.
Hearing (Audition) – Perceives sound through vibrations in the ear.
Smell (Olfaction) – Detects different scents via the nose.
Taste (Gustation) – Recognises flavours like sweet, sour, salty, bitter, and umami.
Touch (Tactile) – Feels pressure, texture, pain, and temperature through the skin.
The Additional Senses beyond the big Five
Balance (Vestibular Sense) – Keeps you steady and aware of movement using the inner ear.
Body Awareness (Proprioception) – Senses where your body parts are without looking (e.g., closing your eyes and touching your nose).
Temperature (Thermoception) – Detects hot and cold sensations.
Pain (Nociception) – Warns you of injury or harm through discomfort.
Internal Awareness (Interoception) – Senses what’s happening inside your body, like hunger, thirst, heartbeat, or needing to use the bathroom.
Our senses work together to help us navigate, feel, and experience the world on and off our mats!
Use this moving inward time to feel what’s going on for you, feel what your body is communicating to you. Discover what is your baseline, what is your steady, finding balance in motion.
My invitation is to incorporate Tree Pose, the Sanskrit name Vrikshasana (वृक्षासन) into your practice. Tree pose is a classic standing yoga posture that requires balance and coordination. The Tree Pose can improve stability, balance and strengthen your core.
Often when we practice a posture like this (or a posture that is perhaps challenging for us) we tend to hold our breath. So today be aware of your breath and if you may be holding it as you sustain the balance.
You can gently build the length that you hold the balance up to 10 full breaths, but of course each day our balance may be good or not so good (leaning / swaying tree) depending on many things.
When you are in your balance tell yourself out loud (even if it’s as a whisper).
“I am strong”
“I am steady”
“I am anchored” and see what happens.
Keep your breath flowing throughout your Tree Pose balance. Sense the highs and lows of your breath and remain steady, find your baseline.
Let go of any expectations, this time is merely to guide you towards opening a new window into self (try to not get worried about where you’re going or what you're supposed to be doing). Allow instead yourself to be present in the moment, allowing your breathe to guide you there. These are opportunities to breathe and notice our patterns and ultimately improve function, to move steady towards what feels whole.
Enjoy your practice today, remember the hardest part is getting to your mat, continuing to show up for yourself with all the ‘things’ you have to do and accomplish today.
If you are drawn to share your discoveries then please share in the comments below. I’d love to know, and your comments may also help someone else reading.
Keep showing up for yourself! Your present and future self with be thankful.
It’s an honour to share this time with you.
❤️ Namaste Tracey Xx
Please feel free to share You Are Not Alone with loved ones and friends. I trust whoever needs to read my musings will find them as a source of inspiration and hope. They are all written from my heart and offer the opportunity to dive deeper into truth, authenticity and trust.
Moving Inward - Exercises designed to take with you onto your yoga mat or alternatively next time you go for a walk alone in nature. I hope the audio version helps with this ❤️
My Moving Inward invitation is a sweet, sweet friendly reminder to spend some precious ‘me time’ as often as possible. To take inspiration from my essays when you’re next on your mat and devote time to turning your gaze inwards, in order to cultivate a beautiful conscious conversation with your body, mind & emotions. As a way to connect with your spirit and heart song. Through this process we get to be who we really are, we get to practice listening and loving who we really are.
Hi Tracey, I've recently discovered you (I think through midstack 🤔) and really loved this post. ❤️
I’m not brilliant a pinpointing the exact emotion but we’ve found that just saying I’m having big feelings is enough to create a pause. It also helps my husband understand that shit might be about to go south and he should probably pay attention. Helps to differentiate from when I’m furious at the kettle for no reason.