4 Steps to Lead with Clarity, Calm and Resilience

“There is a voice that doesn’t use words. Listen.”

~ Rumi

For most of my life, I lived in my head.

I thought my thinking mind could “figure it all out”, protect me, keep me safe, and help me succeed in a competitive and unjust world. Four years ago significant health issues caused me to re-evaluate everything. In that exploration, I discovered the greatest reservoir of wisdom I believe any leader has access to.

I discovered my body.

A biologically magnificent, self-healing, truthfully communicating masterpiece of wisdom. 36.2 trillion cells, interdependent systems and a continuous stream of raw, embodied sensation – sometimes nuanced, sometimes overt – but always communicating.

I realized that embodied leadership – the practice of listening to and leading through the body’s innate wisdom – is an untapped source of clarity and strength. My biology became the richest form of data and when properly mined through interoceptive awareness, it not only informed skillful decision-making, but offered respite from the ego-driven “story of me” that takes up far too much mind-space. And my body began to heal.

Stillness became the key to accessing this wisdom.

Below are 4 steps to cultivate stillness, access embodied wisdom, and lead with calm clarity:

Step #1: Notice Your Ruminating Mind

There is a clear distinction between awareness and the thinking mind.

Awareness is a light; the mind is a map.

By shining the light of awareness on the mind, we become conscious of its patterns. Psychologists call this metacognition. Eastern wisdom traditions call this witness consciousness. Many call this self-awareness, the foundational capacity of emotionally intelligent leadership.

When you find your mind ruminating, try this:

Pause. You can set a mindfulness bell to sound on an interval schedule to remind you to pause.

This pause creates space—the space Viktor Frankl describes as “freedom” between stimulus and response. In that space lies your power to choose skillfully.

Find freedom and power in the pause.

Step #2: Leverage Your Neurobiology: Tonify Your Vagus Nerve

The vagus nerve is a biologically extraordinary tool for calm and wisdom.

This long nerve connects your brain to key organs, releasing calming neurochemicals like GABA and acetylcholine.

These natural compounds downregulate the stress-driven sympathetic nervous system and activate the parasympathetic nervous system, creating calm and mental clarity.

After pausing, try this:

1. Take a long, deep breath into your abdomen, feeling it expand.

2. Exhale slowly—twice as long as the inhale.

3. Repeat three times.

This simple practice tonifies the vagal nerve and helps you shift from stress to embodied calm.

Step #3: Move Awareness Into Your Body Sensations

Have you ever sensed the internal body: organs, muscles, tissues and even cells?

Neuroscientists call this interoception, the ability to sense your internal body.

Shift your awareness to the body. Breathe gently, scan your body for 10 seconds and notice the raw sensation in three ways:

• Movement: Do you feel any fluttering, shooting or pulsing?
• Temperature: Do you feel heat, warmth, coolness or cold?
• Pressure/tension: Do you feel tension, pressure, squeezing, pinching?

When your mind pulls you back into the worry or regret loop, gently guide it back to the body. Interrupt the story with acceptance:

“This is my pattern, and I allow it to be here now. I can hold it, and with practice, I can reverse it.”

Step #4: Notice Your Nervous System Shift from Dysregulation to Regulation

At this point, you have skillfully met the moment.

The noise of the thinking mind has quieted. Your nervous system has shifted from dysregulation to regulation. You’ve zoomed out and gained perspective.

This practice can be done in as little as three breaths or as a longer body scan lasting 5, 10, or even 20 minutes.

Consistent practice deepens your calm, clarity, and wisdom.

The benefits of practicing embodied leadership are profound:???

• By integrating mind-body awareness, you’ll improve your ability to regulate emotions, fostering skillful and thoughtful responses to life’s challenges.
• Your body, free from the constant burden of stress, will be healthier, reducing inflammation and increasing longevity.
• Most importantly, this practice allows you to be fully present for the relationships that matter most—your spouse, children, team, and community. This presence enhances your effectiveness, well-being, and fulfillment in leadership and life.

Pro-tip: Set an intention to practice daily—pause in the morning, reaffirm before meetings, after meetings and reflect in the evening. Consistency is where transformation happens.