Emotional Presence Without the Spiral: How to Honour Your Feelings & Shift Old Patterns
Your Feelings are Important
Feelings play an important role in helping you navigate life in ways that are aligned with your true self. They can help you connect with your higher self and your intuition. Your soul speaks through your feelings — as well as through silence, imagery, sensation, and many other subtle languages.
When allowed to move freely, feelings will often flow through you and release — especially when you give them the space, presence, and time they need to be felt and processed. There are many ways to listen in and let them unfold, and to tune into your natural ebb and flow with them.
You’ll have your own ways of doing this — trust what works best for you.
It’s easy to get caught in them
At the same time, it’s easy to get caught in emotional loops — or to push feelings away before they’ve been fully processed. Whether this happens consciously or unconsciously, it’s a completely natural part of being human.
The tender truth is: getting stuck in these cycles can create chronic stress in your system.
Over time, they may reinforce subconscious beliefs about yourself and the world — beliefs that are often outdated, and no longer needed. Those old ‘there and then’ beliefs, patterns, and feelings — imprints from long ago — can keep playing out in your present-day life.
They may quietly block your ability to receive what your life is offering you right now.But this isn’t your fault. It’s simply how our systems are wired for protection. And the beautiful thing is: you can gently update those patterns.
How to Become Unstuck
The first step is:
To acknowledge that this is not your fault. Your past experiences shaped your whole system to keep you safe. The beliefs and emotional patterns you carry were imprinted by earlier experiences — rooted in survival strategies that once made perfect sense. Honour these patterns for what they are: intelligent, adaptive responses that helped you get through.
The second step:
Practice awareness and observe yourself. Taking pauses throughout your day helps you stay present and avoid slipping into old, reactive patterns. This simple act of noticing — without judgement — begins to loosen the grip of automatic responses.
The third step is:
Begin offering your system ‘new information’ in a language it understands. This often means working with the body — through practices like sensing, breathing, movement, guided imagery, journaling, or energy clearing. These inputs speak to your nervous system in real-time, helping it register cues of safety, connection, and presence.
When your body and nervous system receive these new cues, they begin to gently update the old survival maps — so they reflect your reality in the here and now.
There are many ways to support this shift. The most effective ones are those you find nourishing and can naturally weave into daily life. Your body and nervous system are not obstacles — they are wisdom keepers and the very instruments of transformation. When we listen through them, deep change becomes possible.
Below are some practices that can gently guide this process
Some practices
Here are a few practices that can gently support this shift. You might find it helpful to combine a few — letting them work together and weave nourishment into your system in a layered way.
1. Observe yourself with curiosity.
Begin to notice how you move through your day — without judgement, pressure, or trying to fix anything. This kind of soft awareness helps bring you into the present moment and activates the regulating, here-and-now parts of your brain.
2. Ask yourself gently:
Is what I’m feeling truly about what’s happening right now?
If the feeling doesn’t fully match the moment, part of it may belong to the past. This small check-in can bring clarity, compassion, and a little more space inside.
3. Make space for body-based practices.
Your body speaks a language your subconscious understands. Somatic practices — like slow movement, breathwork, gentle yoga, tapping, or walking barefoot — help your system reconnect with presence and shift out of old emotional loops. I personally love walking barefoot and gently shaking out my body — it helps me release tension and reconnect with the ground beneath me.
4. Support your nervous system.
Beneath these emotional patterns, your nervous system is often doing its best to protect you. The practices above already offer gentle support.
Would you like to learn more about the nervous system and how you can support it? You might like these blogposts:
♢ Coming Home to Your Nervous System
♢ The Missing Piece: Why Your Nervous System is Key to Lasting Transformation
Are you curious about how I can support you in becoming unstuck?
♢ Learn more about how I work here
Intuitive Guide, Embodiment Coach and Transformational Facilitator
Your energy and presence are gifts to share with the world — even if they are deeply quiet. They are the very fuel that helps you transform your life and truly flourish.
You can tap into this when you ground in the essence of being you.
That’s what this blog is here to hold: reflections from my own long journey home to myself, interwoven with the insights I’ve gained through years of lived experience and training.
Warmly, Julia
This blog uses information from:
Teachings from my trainings in (somatic) psychotherapy, medicine, trauma therapy, spiritual life coaching and family constellations.
Experiences from my own healing journey.