top of page

90 seconds to freedom

Every vibration that does not resonate with love is merely a transient guest in the temple of your body. 

You, in your essence, are not a manifestation of anxiety; rather, anxiety is a fleeting energy moving through your sacred space.  

You are not the embodiment of depression; instead, sorrow briefly seeks refuge within you, a visitor on its journey.  

You are not a soul adrift; confusion merely meanders through your inner landscape, a temporary traveler seeking direction.  

You are not a figure marred by fractures; pain is merely a nomad traversing the vastness of your being, a momentary presence in the continuum of your existence. 

In this perspective, you remain whole and unblemished, a serene witness to the ebb and flow of life's myriad experiences, standing firm in the eternal truth of your unchanging, luminous nature.  

Deborah xo


The "90-Second Rule" is a simple yet profound practice to help you navigate through emotions more effectively. Here's how you can incorporate it into your life:

1. Notice the Emotion
- Identify the Trigger: As soon as you feel a surge of emotion, pause and recognize what triggered it. It could be a thought, an event, or an interaction.
- Acknowledge the Emotion: Name the emotion you're feeling—anger, sadness, anxiety, etc. Acknowledging it is the first step in allowing it to pass.

2. Start the Clock
- Give It 90 Seconds: Once you've identified and acknowledged the emotion, allow yourself 90 seconds to fully experience it. This is about the time it takes for the chemical reaction related to the emotion to run its course in your body.


3. Observe Without Judgment
- Mindful Observation: Pay attention to how the emotion feels in your body. Notice where you feel it and what sensations accompany it—tightness, warmth, pressure, etc.—without trying to change or judge it.
- Breathe: Use deep, slow breaths to stay present. Breathing can help you maintain a stance of observation and prevent you from getting overwhelmed.

4. Let It Flow
- Non-Attachment: Remind yourself that emotions are transient. You're not trying to push the emotion away or hold onto it; you're simply allowing it to be.
- Visualize: Some find it helpful to visualize the emotion as a wave, peaking and then naturally subsiding as you give it space.

5. Reflect
- Check-In: After the 90 seconds have passed, assess how you feel. Often, the intensity of the emotion will have decreased.
- Reflect: Consider what thoughts might be sustaining or reigniting the emotion. Are you ruminating on the trigger or event?

6. Choose Your Response
- Respond, Don’t React: Now that you've given yourself space, decide how you want to respond to the initial trigger. This might mean taking no action, or it could involve addressing a problem with a clearer mind.
- Practice Self-Compassion: Be kind to yourself, regardless of the emotion or the trigger. Self-compassion is key in processing emotions healthily.

Practice Makes Proficient
Incorporating the 90-Second Rule into your daily life takes practice. Over time, you'll become more adept at observing your emotions without getting caught in them, fostering a greater sense of peace and emotional resilience.

Remember, this practice is about creating space for emotional processing, not about suppression or avoidance. By giving yourself the gift of 90 seconds, you empower yourself to navigate your emotional world with grace and awareness.

Let me know how you are doing, reach out via email at

I am here for you!


bottom of page