Your heart stops, sinking to the bottom of your chest, then rapidly beats as you click into your inbox. “Ugh, what now?” Before you even tap to read, your body already knows: you’re not going to like this.

“Here we go,” you think, scrolling through the words hastily typed by your nemesis of the moment—be it the perpetually grumpy board president, oblivious insurance agent, or sharp-tongued coworker.

Your body floods with emotions. Thoughts race: This time, I’m really going to tell them. They clearly don’t like me, and yet I still help them. This is unfair, and it’s the last time I'm staying quiet.

But before you hit “Reply,” you pause. You remember you’re a loving person who doesn’t wish ill on people—and you also know you deserve to be treated better.

So, how to communicate your truth from a place of kindness? Read on...

In our community yoga classes, we’ve been exploring the Yamas and Niyamas—the ethical principles of yoga that serve as both an anchor and a compass on the path of self-exploration. When it comes to communicating personal needs, leverage these two key principles:

• Ahimsa (non-violence): Approaching yourself and others with compassion and care.
• Satya (truthfulness): Communicating honestly while staying grounded in kindness.

When our needs aren’t met, it’s easy to react impulsively. But reacting without reflection often leads to outcomes misaligned with our values, leaving us replaying interactions at 3 a.m. and wishing we’d handled things differently.

Pausing to respond thoughtfully is an act of ahimsa. It creates space for truthfulness without causing harm—to yourself or others. You can read about identifying and meeting your needs here.

Activity:

1. Pause: Reflect on your truth. What unmet needs are being triggered by this interaction? Let go of blame and focus inward. Example: “My need for mutual respect isn’t being met. I feel dismissed.”
2. Perspective: What is their truth? Consider the other person’s needs, even if they’re not expressing them skillfully.
   Example: Perhaps they have an unmet need for being seen or heard accurately so are reacting defensively or aloof.

By honoring your truth and recognizing theirs, you can make the shift from conflict to connection and find a path for all needs to be met. The ultimate goal of yoga—union and harmony.

Compassion calls us to be courageous—and practicing truthful communication with kindness takes time and practice. Be gentle with yourself. Here are some strategies I use to speak my truth from a foundation of ahimsa:

• Praise in Public, Criticize in Private: Publicly acknowledge good intentions and save constructive feedback for one-on-one conversations.
• Clear is Kind: Communicate transparently, ensuring your intentions are understood.
• Reframe Language: Instead of “You never listen to me,” try: “When I feel unheard, I feel frustrated because I need to feel understood.”
• Listen Actively: Truly hear their response, clarifying if needed to avoid misunderstandings.

When emotions run high and your sympathetic nervous system takes over, remember to circle back to ahimsa—to cultivate peace and pass it on. By anchoring in non-violence, you find the strength to approach every truth with peaceful power and an open heart.

Whenever you're ready, Home Yoga Therapy can help you in 3 ways:

1. Join the Home + Yoga Community 3 live online yoga classes each week, access to library of recorded practices, ALIGN Moon Rituals, and personalized support.
2. Yoga Therapy thoughtful discussions and mindful practices will foster change, balance, and well-being in body, mind, and spirit.
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