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A 5-Step Spiritual Practice to Help Settle Your Heart in a Chaotic World

There’s a storm raging in our world right now – a tempest of headlines screaming disaster, of social media feeds flooding our senses, of endless notifications pinging our already frayed nerves.

And in the midst of this chaos, our sensitive souls are trying – Lord, how we’re trying – to stay grounded, to stay whole, to stay human.

If you’re anything like me, you shake your head in bewilderment, wondering how all this bonkers stuff is happening around the world.

I feel you.

My own sensitive nervous system has been crying out for a lifeline, reaching for something solid to grasp in these shifting sands of uncertainty.

When you pause – right now, in this sacred moment – and check in with your heart, what do you find stirring there?

Is it dis-regulation, that feeling of your internal compass spinning wildly?

Is it overwhelm, pressing down like a weight on your chest?

Perhaps it’s that bone-deep exhaustion of being at your wit’s end, or anger burning hot in your belly, or devastation that leaves you hollow?

Whatever you’re feeling, I want you to know something: Even if it’s really uncomfortable to feel all that…  it’s already here… there’s nothing more you have to do. 

You don’t have to make space to feel it. 

You don’t even have to embrace it. 

It’s already here. And you’re here with it.

You’re not doing it wrong.  And you’re not supposed to be feeling differently – even if you want to be.

You’re beautifully, perfectly human.

Are you ready?

Take a deep breath. Feel your feet on the ground. Let your shoulders drop. And let’s begin this practice together…

*This will take about 10 minutes to read. If you prefer to start with a guided audio version, there’s a 30-minute recording of me walking through these steps with you [here].*

You know that feeling when you look at what’s happening in the world and your head starts spinning? When the news and social media and endless notifications have your nervous system feeling like a guitar string wound too tight?

Yeah. Me too.

Sometimes I find myself shaking my head in bewilderment, wondering how all this bonkers stuff is happening around the world. My sensitive nervous system needs something steady to hold onto. I’m guessing yours might too.

Take a moment to check in with yourself right now. What’s stirring inside? Maybe you’re feeling:

  • That overwhelming buzz of too much input
  • A sense of being scattered in a thousand directions
  • Stress that has your shoulders up around your ears
  • Anger that burns in your chest
  • A heaviness that weighs on your heart
  • Or maybe just a general sense of “what the actual fuck?”

(And hey – if you’re feeling light and powerful right now, that’s awesome too. This practice can still help deepen your connection with that good stuff.)

I want to share something that’s helped me navigate through times like these – whether my nervous system is overloaded from external chaos or I’m trying to find my way through internal storms. It’s a practice I’ve used for years, and it’s made a world of difference.

Here’s the thing: This isn’t about fixing anything. It’s not about becoming someone different or “better.” It’s about finding your way back to center when everything feels like it’s spinning out of control.

So let’s walk through this together, friend.

Here are five steps that can help settle your heart when the world feels chaotic:

 

Step One: Let Yourself Feel What You’re Feeling

First things first – whatever you’re feeling right now? It’s okay. All of it. The grief, the fear, the anger – they’re all valid responses to what’s happening in our world.

Notice where these feelings show up in your body. Maybe anxiety creates a flutter in your stomach. Maybe fear makes your chest tight. Maybe anger heats up your face. Just notice what’s there.

If the feelings start to feel too big, that’s okay too. We’ve got some grounding practices at the end of this post that can help. For now, just ask yourself: “What if it was okay for what I’m feeling to exist? What if it was okay for me to be having this experience?”

Your feelings aren’t wrong. They’re information. They’re part of being human.

 

Step Two: Look at the Full Picture

Once you’ve acknowledged what’s present, try expanding your awareness. What else is available to you in this moment?

Start with what’s most obvious – maybe it’s fear, uncertainty, or frustration. Name those. But then keep going. Ask yourself:
“What else is here? What if love was available somewhere in the background? What about grace? Compassion? Peace?”

You don’t have to feel these things strongly. Just notice if you can sense them, even faintly, like stars behind clouds.

 

Step Three: Connect With Something Bigger

When you’re feeling more settled, take some time to connect with whatever you consider sacred or bigger than yourself – whether that’s Source, the Universe, Nature, God, or something else entirely.

Let your heart speak freely about what it longs for, especially regarding what’s happening in our world. Don’t edit yourself. Don’t try to make it pretty. Just let it flow.

(Your mind might want to jump in with solutions here – gently let it know its turn is coming later.)

 

Step Four: Fill Your Cup

Imagine there’s an infinite source of exactly what you need right now. What if you could drink in:

  • Love that never runs dry
  • Strength that keeps showing up
  • Peace that settles deep in your bones
  • Mercy that makes each moment new

Ask for what you need.

Then simply be open to receiving it.

Even if you can’t feel anything happening, what if you could trust that you’re being nourished in exactly the way you need?

Stay here with this step until you feel a sense of nourishment or some settling come through.  Stay open.  Stay curious. Stay willing. 

 

Step Five: Listen for Your Next Step

Now that you’re more grounded and nourished, ask your heart: “What’s needed from me right now?”

Stay soft and open to whatever arises. If you get an impulse to act, check whether it comes from love or from “should.” (We’re aiming for love here – “shoulds” just pile on more stress.)

Remember that big change happens through small, consistent steps. What’s one tiny thing you could do today that’s rooted in love. so that you could navigate your way forward?

Keep asking. Keep listening. Keep taking those small steps forward.

Through this practice, may you find:

  • A way to stay grounded when everything feels shaky
  • A deeper connection to what matters most to you
  • The knowledge that you’re not alone in this

Every day brings new challenges, but you don’t have to figure it all out by yourself. Sometimes just remembering to breathe and feel your feet on the ground is enough.

 

When It All Feels Too Much: Grounding Practices

Here are some practical tools for when you need extra support:

Distraction

As McKay, Wood, and Brantley explain in “The Dialectical Behavior Therapy Skills Workbook”: “Distraction skills are important because (1) they can temporarily stop you from thinking about your pain and, as a result, (2) they give you time to find an appropriate coping response.”

Find something emotionally neutral and mentally light to occupy your attention. This isn’t about solving problems – it’s about giving your system a chance to settle.

Self-Soothing

Again from McKay, Wood, and Brantley: “Self-soothing skills also serve another purpose. They’ll help you learn to treat yourself compassionately. Many people with overwhelming emotions have been abused or neglected as children. As a result, they were taught more about how to hurt than to help themselves. The second purpose of the self-soothing skills, therefore, is to teach you how to treat yourself kindly and lovingly.”

Try:

  • Taking a bath
  • Getting a massage
  • Physical touch
  • Comforting singing
  • Stroking your hair

Anchoring in Your Body

Here’s something I’ve learned both personally and from my teachers: Until it’s our time, we’re meant to be in these bodies. A spiritual life isn’t about escaping our physical experience – it’s about fully inhabiting it.

Try this:

  • Sit quietly and notice the sensations in your body
  • Feel your breath moving against your ribs
  • Notice the weight and presence of your internal organs
  • Explore what’s happening inside with gentle curiosity

Or try this with a small object:

  1. Hold it with your eyes closed
  2. Notice its texture, temperature, weight
  3. Listen for any sounds it makes
  4. Notice any smells
  5. If it’s safe, taste it
  6. Finally, open your eyes and take it in visually

Alright friend, ready to take that next step? Your mind has been patient. Your body is ready. The world needs what only you can bring.

5…4…3…2…1… GO!

wishing you more love, not less – all-ways💜™,

Steve

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