Finding Your Centre - When Life Feels Chaotic

September can feel like a whirlwind. How can we feel calm in the chaos?

The seasons are shifting, schedules speeding up nad the world around us can seem louder and faster and harder to keep up with.

When life gets busy, feels chaotic, or becomes unpredictable, it's easy to lose touch with ourselves - to feel untethered, reactive, or even out of control, in the overwhelm.

But, this month, I want to offer you a gentle reminder:

"You can always come back home to yourself"

Self Connection in Times of Chaos:

When everything around you feels overwhelming, the first step is to reconnect with your own body and emotions.

Emotional regulation isn't about suppressing what you feel - it's about learning to notice and respond to your feelings with compassion, so they don't control you.

Start by pausing. Take one deep breath. Notice how your body feels - your shoulders, your jaw, your belly.

Naming what you're feeling either with words, acknowledgement of the sensations, giving them a shape or colour, can help your brain and body to work together to bring you back to the present moment.

This first step can need care when connecting to emotions. Co-regulation can help.

Co-Regulation: We Don't Have To Do It Alone:

Sometimes, regulating our emotions fees too hard to do on our own - and that's okay. This is where co-regulation comes in.

Co-regulation is the beautiful process of calming our nervouse systems with the help of another person. Think of a friend who listens without judgement, a partner who offers a steady hug, or a pet who sits quietly beside you. Safe, supportive relationships help remind our bodies that we are not alone, and that we are safe.

We can help others co-regulate too - simply by offering presence, listening without trying to fix, and creating a non-judgemental space where emotions are welcome.

Creating Safe Space:

A safe space - whether physical or emotional - is one where we feel free to be ourselves without fear of judgement or danger.

You can create a safe space for yourself by:

• setting aside time to be alone and quiet

• surrounding yourself with comforting objects, music, or scents

• speaking kindly to yourself and honouring your needs

When we create this sense of safety, we allow our nervous system to shift out of 'fight or flight' and into a place where healing, growth, and clarity can happen.

How to Be a Safe Space for Someone Else:

Being a safe space for someone else doesn't mean you have to have all the answers or fix their problems. Often. it's about being fully present and offering steady, compassionate support. You can try:

• Listening deeply - letting them share without interrupting our judgeing

• Being grounded yourself - slowing your own breath, softening your tone, and letting them feel your calm

• Validating their feelings - saying things like "I hear you" or "that sounds really hard" and without rushing to give advice

• Respecting their pace - allowing silence if they need it and not pushing them to open up more than they are ready

When we hold space in this way, we create a container where others can regulate, process, and feel safe enough to soften and reconnect with themselves.

How Meditation Helps:

Meditation is one of the most powerful tools we have for emotional regulation and self-connection. It invites us to slow down, notice our thoughts and emotions without judgement, and come back to our breath.

Even just a few minutes of daily meditation can:

• Reduce stress

• Improve focus

• Help regulate emotions

• Build resilience

You don't need to be perfect at it - there's no "wrong" way to meditate. All you need is a few minutes of quiet and the willingness to begin.

A Personal Note from My Meditation Practice:

In my own meditation practice, I've learned how powerful it can be to sit with all my emotions - even the ones that feel messy, heavy, or misunderstood. Sometimes I notice anger, sadness, or shame rising up and instead of trying to push them away, I give them space and let them be seen and felt.

This is not always easy - in fact, it can feel deeply uncomfortable - but each time I do it, I notice a softening. By allowing every emotion to have a place, I remind myself that nothing within me is 'wrong' or unworthy. This practice has taught me that healing happens when we feel safe, supported and accepted - not when we are rejected or told to 'calm down'

Especially during stressful or chaotic seasons, giving ourselves that safety through meditation can be incredibly grounding.

Meditating With Someone Else:

Meditation can also be a shared practice that deepens connection and supports co-regulation. When we sit with someone we trust, our nervous systems naturally attune to one another - this helps us feel grounded and safe.

Here's how to try it:

Choose a Calm Space Together - Find a quiet spot where you both feel comfortable, whether indoors or outside. Sit side by side or facing each other.

Begin with a Shared Breath - Close your eyes and take three slow, deep breaths at teh same pace. Notice the subtle rhythm of breathing together.

Set a Gentle Intention - Silently or out loud, agree to be present with yourselves and each other for a set time, without judgement.

Practice Together - You can focus on your breath, use a guided meditation, or simply sit quietly. If one of you drifts into distraction, the other's calm presence an gently bring you back.

End With Gratitude - When you have finished, take a shared breath and thank each other for sharing the moment in presence.

This shared stillness creates a sense of safety and connection that can be deeply regulating - especially if life feels chaotic or you're holding big emotions.

Warmly,

Amanda