Are You Mad at Me?: How to Stop Focusing on What Others Think and Start Living for You

by Meg Josephson

ELONGATE THE EXHALE. Make your exhale longer than your inhale (like breathing in for a count of 4, breathing out for 6). This stimulates the vagus nerve and immediately activates the parasympathetic nervous system. 5 4 3 2 1. Ground yourself in your current environment. Look around and name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. I SPY. Gaze around your environment and notice everything that’s green—or any other color. (Or notice things that look smooth or bumpy or that are moving.) You may also incorporate movement into this practice by going on a color walk. Choose a color to focus on and look for that color during your walk. You’ll notice how quickly your brain starts to find it. This is a simple way to anchor yourself in the present moment when your thoughts are extra chatty. HUM. Close your mouth, relax your jaw, inhale through your nose, and exhale through your