Mindful Marching & Survival Guide for the Introvert, Sensitive Marcher

January 13, 2017 Delia Yeager

Mindful Marching & Survival Guide for the Introvert, Sensitive Marcher

Women’s March  January 21, 2017


Apps for your phone –
Calm – Free version has ocean sounds and a thing to help you regulate your breathing.
iChill – an app “to bring more calm and balance to yourself,” with useful ways of thinking and things to do to bring your mind to where your body is.

Inspirational image – a new concept in peaceful protest – taking a stand for something.

Geliqua Amini  posted in FB 1/12/17.  No yelling. No screaming. No fighting.
A new form of protesting:
Thousands of people standing in complete silence, protesting in squares and public places in Turkey… baffling the police. Even creating a calm curiosity, instead of tension and aggression.
“Non-violence is the force that will change the world”

Many of us who are fired up and ready to attend and participate in these Women Marches all over the globe are introverts, allergic to crowds, highly sensitive and/or empathic people. Many of us are un-strained at the sensory capacities that all bodies have that are past “the 5 senses.”

Prepare Yourself

To be able to comfort your body and be on your side as an ally in a crowd, here are some things that you can do to help your body feel safe and protected in the March situation. The magic trick – resist and attach to nothing.

Every aspect of modern life is wired with the mistaken notion that resistance helps. Resistance is the super-glue of the Universe, and what you resist not only persists, but you’re keeping it attached to you like white-on-rice 24/7.

This March is all about what you are FOR, which trumps what you are against. Being against something just gives it power and strength. Being FOR something channels all that power and strength into where you want to go, what you want to bring into the world. Resistance has a stop and stick energy, where as FOR has flow, towards, with power and strength.

Normally when we are in a crowd, we try to put of barriers and energetic shields and defenses – all very physical notions of how to get your own space.

But you are made of energy, and energy is not limited to the laws of matter.

The more you build barriers to protect yourself, the more you are in resistance to something, and now you are the power generator for the very thing you want to stop. Crazymaking.

Instead, try this – barriers down. barriers down. barriers down, barriers down, barriers down. Be non-violent and non-resistant in your own skin, and mind.

When you have no barriers, there is nothing for any energy to stick to.

Don’t resist being in a series of huge crowds. Accept that for this day, you will be surrounded by people; and – you don’t have to take on any of their stuff. Let them all be, let you be, be in the flow, let it all go. Be in the moment, and let it all wash over you. Be in the flow.

You don’t have to do anything you don’t want to, and barriers down is not the same thing as having to be a doormat. It’s more like you get a break from having to micromanage yourself by have opinions about every little thing for the day.

After all, you are in a sea of humanity in the March – a lot of what you are sensing and aware of, that you normally own as yours, is the energy, thoughts and feelings of those around you. You can’t process that stuff, so just let it flow through you.

Just pay attention to what is right here, right now, in this moment, and let it all flow.

Practicing non-violence and non-resistance helps the flow of ease, joy and grace in every part of your life: health, financial, and changing the world.

I – Be Here Now

  1. Breath like you have all the time and oxygen in the world, right here, right now.
  2. Look at the sky, feel the breeze and or sun on your face; remember that the Universe is on your side.
  3. Rub your arms or legs and say, “Good body. Good body!” to demonstrate that you are on your side.
  4. Use 4-3-2-1 as often as you need: name 4 things you can see in the moment, 3 things you can hear, 2 things you can touch-feel, 1 thing you can smell. This helps bring you into your body, and into this moment.
  5. Put something meaningful to you in your pocket. Not something you couldn’t bear to lose, but a stone, gem, or coin or something to remind your body that something bigger, like Nature, is on your side.
  6. Be prepared to like the people you are marching around.

Bodies are built to send warnings when they are in potentially dangerous situations. Being in a large crowd can make a body feel, “out of control,” in an unsafe way, so when the body sends its alarms, it is doing its job, well. So instead of getting upset with your body, appreciate how your body is proactively taking care of you. “Good body!” is right.

Validating your body for sending the warning, and answering that communication by acknowledging that while this situation is one that you do usually avoid, in this case, it is okay, and you are there by choice. This makes all the difference to the body.

And when the body is not asphyxiating but getting the oxygen and water/hydration it needs to thrive, and knows you are in choice of the situation, your body can come out of physical threat-survival mode, and you can have a more pleasant experience, enjoying the freedom of your choices.

Including your body thoughtfully helps in everything.

And, this crowd is the largest concentration of likely likeminded people you may ever experience. Be prepared to like the people around you!


II – Before You Go

  1. Practice non-resistance in your own home
  2. See yourself there, having a wonderful time
  3. Open to the adventure and historical aspect of this time
  4. Practice Grounding, the sensation as well as the image
  5. Consider this – this is the highest probability group to make friends in that you may have ever experienced. Like-minded people are all around you, participating too, even with their social anxiety and crowd sensitivities

Preparing yourself to be in a new situation always helps.


Often what we do instead is run a lot of terrorizing movie clips and images in our heads, over and over again. How awful it will be, what horrible sensations we’ll experience, how much we won’t want to be around all those “other people,” and the like.

Whatever your horror movie pictures have been in the past, use this opportunity to change all that, maybe forever.

Prepare yourself to meet people that you may like, and that probably will like you.

Prepare to meet potential friends.

Try this at home:

Multiple times a day, gather yourself into your own body/space and use the command, “Barriers down. Barriers down. Barriers down. Right here and now with myself, barriers down.”
Get a sense of what it feels like to not be in resistance to yourself; to not resist being you, or in your skin, or in your home, or life. Just try it on for size. “Good body.”


Sit comfortably in a straight-back chair, with your feet on the floor, your hands in your lap. Close your eyes and take a few nice, deep, cleansing breaths. Breathe like you have all the time and oxygen in the world, right here, right now.

As you breathe, notice how your body feels in this moment. No need to judge or change anything, but allow yourself to be aware, be curious if there’s any tension or discomfort anywhere, and rub your knees, “Good body.”

As you breathe, invite back all aspects of yourself – the parts of you that you know about, as well as the parts of you that you don’t know about. Get a sense of breathing in You, the higher aspects of you, the Spirit, and exhaling anything that is no longer for your greater good. Allow that to continue to happen as you go.

Be aware of your aura all around your body, about 2’ in every direction from your skin. Notice that this bubble around you is just around you, containing and sustaining you and only you.

Picture this as a beautiful golden and pink sparkly bubble all around with your body in the center, and at the bottom, there is an energy cord that goes down to the center of the Earth, whatever that means.

With every breath, allow that energy cord to get bigger-wider-fatter-stronger, completely connecting you, and yet you are also totally mobile.

Just take a few nice, deep breaths and allow yourself to drink this in, to breath this connectedness in, to really enjoy it.

Energy works differently that matter, so you can have your bubble all around you even if someone else is standing close to you. Think of it like a cartoon or sci-fi image.

Practice this a few times a day for a few minutes to get a sense of how to do it for yourself, and I will post a Guided Meditation you could download to your phone to take with you.

While you are practicing this before the day, picture yourself there, in a sea of like-minded women and some men, excited to be making this historic march, enjoying the weather, the people and the historic aspect of the even. You will be making history – how cool is that? And see yourself making new friends!

This group is one of the highest probability of making friends that you may ever experience.


My favorite March song. Either an old Union March song or written by John Denver, or both. Print up a bunch of copies and take with you to hand out and your area of the March can all sing together. Singing makes friends, too.


Bread and Roses

As we go marching, marching
In the beauty of the day
A million darkened kitchens
A thousand mill lofts grey
Are touched with all the radiance
That a sudden sun discloses
For the people hear us singing
Bread and roses, bread and roses
As we go marching, marching
We battle too for men
For they are women’s children
And we mother them again
Our lives shall not be sweetened
From birth until life closes
Hearts starve as well as bodies
Give us bread, but give us roses
As we go marching, marching
We bring the greater days
For the rising of the women
Means the rising of the race
No more the drudge and idler
Ten that toil where one reposes
But the sharing of life’s glories
Bread and roses, bread and roses.

Full Source information:  http://unionsong.com/u159.html

As used in the movie PRIDE  https://youtu.be/qNQs6gSOkeU   Bread and Roses

I am working on an mp3 you can download to your phone. Will keep you posted.


Hope you have a great, safe, fun time out there, participating in this important and meaningful historical event.


©Delia Yeager, A Spiritual Perspective.    www.deliayeager.net   

updates, questions, suggestions – email me at  delia@deliayeager.net