What if I fall? Oh, but my darling, what if you fly? – Erin Hanson

Good morning, beautiful soul.

Sundays carry a strange energy — part slow, part anxious. A quiet nudge that whispers:

“Are you doing enough? Have you figured it all out?”

And when you’re sensitive, ambitious, or simply human — this whisper can turn into fear. Fear of being left behind. Fear of trying and failing.

But today, I want to remind you of something radical:

You don’t have to be fearless to move forward.
You just need to breathe... and take the next gentle step.

Let’s take that step together.

🌞 Today’s Intention

“I am allowed to try and not get it right the first time.”

This is not your finish line. This is your becoming.

And stress is not the enemy—it’s the signal. A teacher disguised as tension.

🧠 Mindful Insight

The Fear Loop & How to Break It Gently

Here’s the truth your mind forgets when fear rises:

• Fear of failure isn’t about failure.

• It’s about what you think it says about you.

“If I fail… will I be judged? Will I still belong? Will I be enough?”

But neuroscience shows that when we name the fear, we shrink its power.
Try this method today:

✋ The “Name + Reframe” Technique

1. Name it:
   Say it out loud: “I’m afraid this won’t work.”

2. Reframe it:
   Follow up with:

“And yet… I’m showing up anyway.”
“I’ve survived every failure before.”
“What if this is practice, not proof?”

💡 Pro Tip: Write these reframes on sticky notes where you work. Your courage deserves reminders.

🔄 Practice of the Day:

Somatic Stress Shakeout

Your body stores fear. Don’t just “think” your way out—move it out.

Try this 2-minute physical reset:

1. Stand. Set a gentle timer for 2 mins.

2. Begin shaking your wrists. Let them flop.

3. Then your arms. Shoulders. Hips. Knees.

4. Breathe deeply as you move.

5. Close your eyes and imagine the fear leaving your body like dust shaking off.

End with one hand on your chest. Whisper:

“It’s okay to not feel okay. I’m still strong. I’m still safe.”

📚 Today’s Pick

💬 Quote:
“Stress is the alarm. Breath is the answer.” – Unknown

📱 App:
Othership – A guided breathwork app specifically built to shift your emotional state in under 5 minutes. Try the “Fear Cleanse” or “Reset” track today.

📖 Book:
The Gifts of Imperfection by Brené Brown – A soulful reminder that being brave doesn’t mean being perfect. It means being real.

📈 Mindful Growth:

Your Brain on Fear vs Your Brain on Breath

🔬 Research from the University of Zurich shows:

• Labeling fear out loud reduces amygdala activity (your panic center)

• Following that with slow rhythmic breathing activates your vagus nerve (your calm switch)

So when you feel that chest-tightening stress, you don’t need a solution right away.
You just need to breathe + name it + reframe it.

That’s how you reset the story.

💬 From My Heart

Last week, I launched something and it didn’t go the way I imagined.
For a moment, the fear voice screamed:

“See? You shouldn’t have tried.”

But then I remembered:
Every master was once a beginner.
Every step, even the clumsy ones, are sacred.

So I did what I always do.
I breathed. I journaled. I whispered to myself:

“I am learning. I am not late. I am still in the game.”

I want you to whisper that today too.

🧘🏻‍♀️ Daily Meditation

Guided Meditation to deal with Anxiety!

✅ Today’s Task:

The “Fear Flip” Exercise

Write down ONE fear you’ve been holding on to. Just one.
Then write the opposite possibility underneath it.

Example:
Fear: “What if no one likes what I create?”
Flip: “What if the right people find it at the right time?”

Take a photo of your flip and tag it:

#FearToFlight — Let’s normalize being brave beginners.

📥 This message could be the calm someone needs.

Forward it to a friend quietly battling fear today.

They’ll never forget that you reminded them they’re not alone.

Your Wish is my Command!

Got more feedback or just want to get in touch? Reply to this email and we’ll get back to you.

Thanks for reading.

Until tomorrow!

Shinky & The Daily Calm team