Crystal's Notes 10 Jan

I get asked this question a lot: What do you do when you feel overwhelmed, flat, or emotionally all over the place?

Most of us jump straight into fixing mode. But perhaps we can start by paying attention to your emotions first, and feel them first.

What I’ve learned, through therapy and a lot of personal work, is that most of the time for me, my feelings want to be witnessed rather than fixed.

One of my spiritual teachers taught me to sit with what I’m feeling, name the emotion and say, “Hello Guilt, my old friend”. Give the feeling some time and witness it like a friend you are having tea with. Have a conversation about what it wants to say.

You can visualise this conversation, journal about it, play it on the piano, meditate on it, make art with it, or simply contemplate the emotion in the shower.

I find that when I have felt it and “processed” it, I then want to talk about it with my loved ones and share it. Sometimes it leads to practical actions, like making an appointment for therapy, or setting a boundary. Other times, just talking about it is enough.

And once you take time to do this, your next action becomes much clearer.

That’s the work behind Stepping Into Your Next Chapter, the I Am Well virtual reflection and goalsetting workshop Rachel and I are running, where we will take a deliberate pause to help you make sense of where you are, so you can move forward with clarity and intention.

In this 1 hour 50 minute guided virtual workshop, we’ll help you:

• Understand the season you’re currently in

• Reframe resistance and uncertainty as normal signs of growth

• Reconnect with strengths and inner resources you already carry

• Identify allies and sources of support around you

• Set goals that feel aligned, doable, and meaningful

What to expect:

• A grounding opening meditation to help you settle

• Storytelling from Rachel and me on transitions and meaningful growth

• Guided journaling to map your current chapter with clarity and compassion

• Reflection exercises to reconnect with your strengths and values

• A practical framework for setting sustainable, aligned goals

• A closing ritual to anchor your intentions

• Live Q&A

You’ll leave feeling clearer and more connected to your own direction. Details and tickets here!

Much love,

Crystal