Let me share a personal example that shows how quickly and effectively these practices can work in real-time:

I was walking from my office toward the kitchen when a wave of fear and unease washed over me regarding a business situation (an email I’d just received). As I reached the doorway, I paused and turned my awareness inward.

In that moment of stillness, I:

1. Used my observer perspective to notice the anxiety without becoming it
2. Recognized this wasn’t my adult self responding—it was “Little Fe,” my inner child
3. Had a quick, gentle internal dialogue: “It’s okay. I understand why you feel this way, but everything’s okay now. I know what to do.”
4. Accepted the feeling without judgment, letting it be there
5. Consciously released the energy as I continued walking to the kitchen

This entire process took perhaps 30 seconds, but by the time I returned to my office, my energy and confidence had completely shifted. I was able to respond to the email with clarity and confidence.