Wherever you are and whatever you’re doing, just PAUSE for a moment and take a breath. Feel what it’s like to just be in the space in between for a moment or two, to freeze the frame, as it were. Learning to pause is one of the most important tools you can use to surf the waves of discomfort, anxiety and urges to “do” more.Try it; just PAUSE and observe yourself in the present. You can train yourself not to turn life into one big emergency by learning to surf the waves of challenge in your life. After all, we don’t really have a choice because THIS moment is actually the only one we can ever really be in – so every effort spent trying to be in the future (or the past) is wasted energy! But it’s natural to want to be some place else because the present is sometimes uncomfortable.

The practice of What I know to be True will help you ground in the present and tap you into the still space of your heart wisdom, whatever storm is raging outside. Using that wisdom, you can choose a different response to the external pain.

Here are 10 tips to help you feel more grounded:

1. Quiet your internal system. Avoid stimulants, excessive sugar and exposure to news. Avoid stimulants that cause you anxiety and cause the release of stress hormones. Gravitate towards people, places and things that calm you.

2. Practice observing your breath. Be in awe of it – it is your life, after all, for without it, we are no longer alive.

3. Practice breathing from deep in the belly. When anxious or worried, you tend to breathe more quickly and shallowly from the upper chest instead of the belly. Belly breathing helps to calm your nervous system and reduce the release of stress hormones.

4. Engage in aerobic exercise which can reduce anxiety by increasing serotonin and dopamine, the calming neurotransmitters.

5. Body work, such as massage, reiki, acupuncture will help to reconnect you with your body and ground you.

6. Change your thinking.

7. Seek the bigger picture/the bigger meaning. Zoom out of your life from time to time to get a new perspective.

8. Be in the now. Bring your attention back to the present moment. This gives you the opportunity to stop, observe and choose an action that will help you IN THIS MOMENT.

9. Meditate to find the calm inside at a deeper level of awareness and knowing. Seek what you know to be true, not what others say is true for you.

10. Cultivate your awareness by recognizing your own early warning signs - physical, mental and emotional. Use the power of the pause to practice mindfulness and attune yourself to your authentic, wise self.

And remember to use the practice of What I Know to Be True as often as you can!