Feeling Congested?

Welcome, Spiritual Soldiers,

There are moments in time when we feel… congested. Congested by the world, our surroundings, the people in our lives, our jobs—just life itself. This feeling of congestion aligns with its definition: a blockage, a buildup, an overcrowding—whether of emotion, energy, or thought.

When you begin to feel this way, try to gently check in with yourself:

• What led you here?
  ◦ Was it your own thoughts?
  ◦ Was it something someone said or did?
  ◦ Were too many things happening at once?
  ◦ Was it something you witnessed or consumed?

• What emotions are surfacing?
  ◦ Overwhelm
  ◦ Anxiety / Overstimulation
  ◦ Sadness / Depression
  ◦ Anger / Frustration

• What are you physically doing in those moments?
  ◦ Crying
  ◦ Shouting
  ◦ Laying in a dark room
  ◦ Sitting in stillness on the floor

• How is your body responding?
  ◦ Heavy or rapid breathing
  ◦ Blurry vision
  ◦ Tightness in the chest
  ◦ Stomach discomfort or aching

If you’re able, pause. Pause and center. Ground yourself in the now. Ask yourself: What just happened? Why might it have happened? And how did it impact me—internally and externally?

This reflection doesn’t have to happen in the heat of the moment. Sometimes, the unraveling comes later. What matters is that you give yourself the grace to explore it. That exploration becomes a form of self-conversation—one that gently breaks the cycle and brings clarity to future moments of congestion. While you may still feel the urge to react, you’ll start to recognize what’s happening and be able to shift toward calm more quickly.

Recently, I experienced this firsthand while scrolling social media. Seeing the pain, injustice, and suffering happening around the world made my chest tighten. My breath shortened. My body tensed. I felt like I couldn’t regulate myself. The first time, I powered through without checking in. The second time, I had to stop. I put my phone down and allowed myself space to feel and understand why I was spiraling. Now, when I notice that tightness creeping in, I intentionally step away. I either breathe deeply for a few minutes or join a guided meditation. These small shifts help me reconnect with my center and tune out the noise. It’s not always easy—but it’s always worth it.

Here’s something I use, and maybe it will resonate with you too—NPUR:

• Notice you’re feeling congested.
• Pay attention to how your mind and body are responding.
• Understand the source of the reaction.
• Redirect the energy toward something healing or helpful.

The truth is: we’re all wired differently. What soothes me might not soothe you. But what’s powerful is the act of trying—the practice of tuning into your experience with curiosity, not judgment.

With Love & Peace,

Rayne