Deep breath in, sigh it out
I was always known for having a wandering mind, one that flew in a million directions, difficult to control, and impossible to “calm down.” It is a battle I’m still learning to manage. When I was overwhelmed as a kid, my mom would sit with me, look me in the eyes, and guide my breathing until I felt centered again.
Hand over heart, deep breath in through the nose, hold, sigh it out through the mouth.
We would confront these strong emotions that felt so all-consuming in the moment, but in the end, were entirely digestible.
Flushing out the noise
A changing moment for me came in my last year of high school. I found myself on the bathroom floor, lunch skipped for the solitude of the stall. Panic set in, an ache spreading through my chest, caught in a spiral that allowed nothing else to break through.
I am going to fail. I made a stupid mistake. I should have been better. I am not good enough.
That tiny, familiar voice had somehow amplified to full volume. In 70 minutes, I’d have to walk into cross country practice as the larger-than-life, upbeat captain. The weight of carrying this persona, one I felt I couldn’t let slip, loomed over me. I had nothing left to give.
I soon found myself moving one hand to my heart, and the other to my stomach, feeling the breath move in and out, just like my mom taught me. My heartbeat began to slow, my shoulders started to release, my jaw unclenched. That small shift let each inhale settle deeper and each exhale release a little more tension. I couldn’t help but chuckle as the memory of Dirty Dancing’s Patrick Swayze teaching Jennifer Grey to connect to her rhythm through the “ga gong, ga gong” of her heartbeat came to mind.
In that small pocket of stillness, I was able to gain control of my spinning mind and slow the negative cycle. I had stopped listening to myself and let go of the small things that used to bring me back to center. Without them, I couldn’t see my own warning signs, let alone ask for help, and I couldn’t keep up this character I had been playing. I knew something needed to change.
It takes courage to be able to come face to face with the racing thoughts that never seem to stall, especially in a world full of movement. Change is inevitable, and coming back to my breath became an anchoring mindfulness practice that brought awareness to my body, connected me to my potential, and released what wasn’t serving me anymore.
That moment on the bathroom floor became the foundation of how I lead, not from the outside in, but from the inside out.
Be where your feet are
Practicing mindfulness is wholeheartedly about being present, which is why the body is at the core of my Essence in how I lead. From my morning meditation to simple box breathing, mindfulness has kept me connected to my own beingness, and that steadiness is what energizes how I lead. It was in a conversation with accelerator speaker Cheryl Kiser that I found a new appreciation for calibrating that energy, as it was never about generating more, which ironically ends up being more draining, but about drawing from what I’ve already cultivated. In leadership positions, I must be able to listen to myself before I can effectively communicate with others, especially when it comes to being aware of the energy I give off. For those around me, it shows up as the reliability and consistency that is so vital to authentic leadership.
Feeling in touch with myself, guided by compassion and kindness, has allowed me to connect more meaningfully with others. When my own mind is calm, it becomes easier to read people around me and to notice when someone may need support. That internal quiet is what turns struggle into empathy. It is extremely fulfilling to help people align their purpose with their passion and bring it to action. Being able to discover people’s strengths and work as a unit to accentuate these qualities shows the power we have in connecting with others. For me, that truly starts with being present.
Come back to center
There are always going to be hard days where I lose my stable footing and struggle to connect with my breath. A part of my practice is giving that voice a chance to speak, recognizing its presence, and, if it can’t guide meaningful change, letting it go.
Mindfulness is so beautiful because it exists in so many individual forms. I invite you to reflect on moments when the all-consuming thoughts took over your mind. What helped quiet the noise? What helped you feel most like yourself? What brought you back to center? When you find that anchor, allow it to ground you in the future. Trust in your ability to advocate for yourself and listen to your big feelings. As I’ve come to learn, they don’t come out of nowhere, and there is so much power in getting to know yourself.
I will leave you with a mantra that I tell myself every single day:
All you can do is your best.
About the Author:
Sienna Trier is a second-year Bachelor of Health Sciences (Honours) student at Queen’s University in Kingston, Ontario. She is passionate about women’s health equity and improving access to quality healthcare. Her leadership is rooted in mindfulness; she believes presence is the foundation of authentic connection, and hopes to bring this practice into her journey through the world of women’s health. Sienna is a Women Emerging Fellow having recently completed her WE Leadership Accelerator.
