Navigate Transitions Wisely, Intelligently and Intentionally

This week, I shared some of my current life transitions with a dear friend who’s also an incredible acupuncturist. Many of these transitions have been shaped by recent traumas—both personal and collective.

Here in WNC, we’ve been through a lot. From the impacts of Hurricane Helene to the emotional waves of the recent election, many of us are carrying layers of grief, uncertainty, and change. And, of course, life brings its own mix of family, work, and relationship challenges.

We often laugh around here about the polite question we’re so quick to ask: “How are you doing?” It’s so loaded, isn’t it?

When I shared my journey with my friend, she was amazed at what’s unfolded in my life over the last three months: overlapping traumas, uncertainties, opportunities, and transitions in work, life, and relationships. These periods may be called a Lifequake. After my acupuncture session, she marveled at how calm and resilient my energy and body felt despite everything.

In all this, I feel a clarity, spaciousness and strength deep in me and my life. I know this comes from the tools, teachings, and practices I’ve been fortunate to weave into my own life. Together, they’ve created a safety net, guardrails, and even a springboard for growth. There’s an alchemy happening—a blending and integrating of these supports within me.

What has helped me? Years of inner work, coaching, and tools I’ve gained from practices like the Enneagram, Somatic Experiencing, trauma healing, and Transition Intelligence (TQ). And, of course, my life itself—moments of transition done well (and not so well)—has been my greatest teacher.

I didn’t realize it at the time, but I now see these tools have built my Transitional Intelligence. They’ve helped me coach clients, guide friends, and steady myself in moments of upheaval.

If you’re in a season of transition, know this: You’re not alone. Most of us are navigating something. Find support and good allies to walk alongside you.

If curious to connect and learn together, here’s some upcoming programs:

January 22nd | 12-1:30pm
New Beginnings:
Power of Transition, Maps +  Enneagram
Virtual Event | Free

February 15th | 10am - 4pm
Waking Up The Heart: Power of Awe + The Enneagram
Day Retreat at Bend of Ivy Lodge

March 13th-16th, 2025 | 4 Day Retreat
Head Heart Body: Connecting to Our Joyful Nature
@ Bend of Ivy Lodge | Registration Now Open | Deposit $150 | Early Bird

Want to sign up for my newsletters and shares? Sign- up here!

Ways to Calm, Reset & Build Resilience: 4 Somatic Experiencing (SE™) & Qigong Practices.

At a recent Community Healing Event on November 24 at Bend of Ivy Lodge, I shared some of my favorite Somatic Experiencing (SE™) and Qigong practices. These simple techniques helped me reset and resource my nervous system during the aftermath of Hurricane Helene, sometimes practicing them up to 15 times a day.

Many attendees asked me to provide a written guide to these tools—so here they are!

1. Warm Up with Gentle Qigong Openers (2-3 minutes)

Rope Swings: Stand and swing your arms like loose ropes, bouncing gently on your legs and heels. Let your body loosen and relax.

Adrenal and Kidney Swings: Stand with feet aligned under your shoulders. Swing your arms in opposite directions: let one hand gently tap your chest while the back of the other hand softly lands above the kidney (that’s where the adrenal gland is located). Alternate sides and repeat for 1-3 minutes.

2. Engage Your Extremities

Moving your arms and legs helps release tension and reconnect with your body.

• Slowly roll your wrists, and sense into the movement of each wrist. Then reverse direction. 

• Now, do the same with your feet. Roll each foot slowly, pausing and then reversing direction.

• Stretch and move your legs, allowing each to loosen and flow naturally.

3. Breath and Adrenal Support

Diaphragm Breathing: Place your hands on your waist, fingers resting on the lower ribs. Feel your diaphragm (lower part of your lungs) expand and contract as you breathe.

Adrenal Support: Rest your hands on your waist, with thumbs on your abdomen and fingers on your back, just above the hips. Hold this position for a minute to give touch support to your adrenal glands. This eases the stress hormone, cortisol.

4. Exploratory Orientation

Ground yourself in the present moment through your senses. From that present moment you can see more, take in more. Do so in the following order.

• Sight: Notice and see, savor three visually interesting things around you. Ie… candle, art item, trees

• Sound: Pause, listen and identify three distinct sounds. Ie… birds chirping, wind blowing, fridge hum

• Touch: Feel three objects and sense into their texture, Explore their sensations. Ie… the smooth chair arm, silky scarf, rough corduroy pants

Orientation helps bring you into safety and reconnects you with the "now." It’s a super power to be able to do so.

I hope these practices provide comfort and support for your nervous system. If you’d like additional help, I’m offering for a limited time a free 45-minute Somatic Experiencing session (virtual or in-person) for WNC locals impacted by Hurricane Helene. Follow-up sessions are available at sliding-scale rates through early 2025.

To learn more or schedule a session, email me at susan@intentionalgrowth.org.

0 Likes