Cultivating Compassion: The Energy of Emotion

When someone smiles do you smile back? The energy of a smile :).

After a long winter with far too much snow shoveling, I welcome the sound of birds chirping, the smell of rain, the green grass, and the way the warm sun feels on my skin. While winter seems to be a time to reflect and hibernate, spring brings a vibrant energy that makes me smile and motivates me. The energy of winter feels different than the energy of summer and I feel different.

Have you ever walked into a familiar room or into a meeting in a bad mood and suddenly be uplifted by the positivity you feel? Is there someone in your life that every time you are with them you walk away feeling drained? We often refer to this as the “energy” of a room or being “empathetic.”

Google defines energy as the strength and vitality required for sustained physical or mental activity. (1st definition) Quantum physics states that absolutely everything in the Universe is made up of energy. Einstein said that energy could not be created or destroyed it could only be transformed. Everything is energy including your emotions.

There is a phenomenon referred to as emotion contagion. In it’s simplest terms this means that you unconsciously mimic another person’s non-verbal clues and feel the reflection of those people’s emotions. You can “catch” emotions.” Think of a time when someone was crying and you began to cry, they may even stop crying when you start. Imagine a time you were sitting at your desk angry and a co-worker walked in and knew to walk out without you saying a word. How about when a child was sad, how did you feel? Spouse have a headache and suddenly you do to? You are designed to be empathetic so that you can develop compassion.

“Compassion is the basis of morality.” Arthur Schopenhauer

Mirror neurons are brain cells that react both when you perform an action as well as when you observe someone else performing that same action. When you watch someone get pricked with a needle you know what they are feeling but you don’t physically feel the same pain in your finger. You may even almost move your hand but you won’t because of your brain circuitry. Mirror neurons enable you to view another’s state from a virtual reality standpoint and you become empathetic. This allows you to feel compassion which will motivate you to action. Isn’t the world a better place when you are compassionate?

Empathy and compassion are vital skills in personal development, professional successes, and all relationships. Below are simple MINDFUL ways to practice.

  1. Practice a body scan (Mindfulness Meditation)
  2. Listen to understand not to reply
  3. When overwhelmed by emotions and unsure of where it is coming from start asking; “Is this mine?”
  4. Practice Affect Labeling (Mindful Emotions)
  5. When in a challenging situation notice your breath, practice the pause
  6. Make a list of ways you can influence energy
  7. Make a list of actions you can take related to being compassionate
  8. The simple act of meditating cultivates compassion for yourself and others!!! Meditate today 🙂

Sending you all the joy, peace, and love you can imagine!

To learn more about how Amy can support you please set up a complimentary 20 minute phone focus

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher and MORE

Amy specializes in helping leaders overcome self-doubt and overwhelm so they can have clarity, confidence, and peace of mind. She offers Mindfulness Matters an accredited online course with or without Life Coaching to individuals and corporations. Amy also as offers classes, presentations, and seminars as well as several types of energetic healing.


Mindfulness Matters is an accredited, neuroscience based, emotional intelligence program created for developing visionary and conscious leaders. Many leaders struggle with self-doubt and overwhelm. This course insures you gain clarity, confidence, success, and will even help improve your relationships and health!!

Amy spent her childhood dreaming of being a doctor only to watch her mother die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.

One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.

Through that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.

Contact Amy today!!!


What the heck is emotional intelligence and what on earth does it have to do with mindfulness?

Although the term“Mindfulness” often invokes an image of a monk sitting on a mountain chanting  “OM,” neuroscience is proving this ancient practice is worthy of exploring today. Your true power lies in this moment. If you understand who you are and your emotional processes you live not only an authentic life but also an empowered one. 

Mindfulness is really a brain thing and could also be referred to as attention training. Mindfulness means to pay attention on purpose in a particular way and to do so without passing judgment. It means to be aware of your thoughts,feelings, and sensations and still be at peace in that moment. Some of the core practices include; mindful breathing, mindful listening, loving kindness, and a body scan.

Stop right now and take a moment to notice your breath. Notice where your awareness lies, notice thoughts, notice sensations, notice sounds. Now, practice paying attention to your breath for 2 minutes and whenever your mind wanders bring it back to your breath. Make note of how you feel. You have just started mindful breathing by paying attention to your breath.

In 1979 Jon Kabat-Zinn (PhD,scientist, writer, professor, Founder of MBSR and often referred to as the Godfather of Mindfulness) put Mindfulness on the map in the western world when he founded the Mindfulness Based Stress Reduction program at the University of Massachusetts.The program was developed for chronically ill patients that were not responding well to traditional methods and has been highly successful. Essentially Jon Kabat-Zinn took the Buddhism and Voodoo Woo-doo out of Mindfulness Meditation when he created the program. He said; “ I bent over backwards to structure it and find ways to speak about it that avoided as much as possible the risk of it being seen as Buddhist, new age, eastern mysticism, or just plain flakey. “

Since that time neuroscience has shown us compelling evidence suggesting a regular Mindfulness Meditation practice leads to chemical and structural changes in the brain that allow for you to experience the benefits. One of my favorite studies is from Sara Lazar who is Harvard neuroscientist that accidentally came across mindfulness and experienced such profound benefits that she did her own studies and now teaches mindfulness herself. You can read about her findings here:

Mindful Schools of California(and many other industry leaders) teach the neuroscience of mindfulness. Mindfulness practices deactivate the part of your brain responsible for stress(amygdala) which in turn allows you access to the part of your brain responsible for all higher levels of thinking (pre-frontal cortex). There are 9 aspects of well being that are developed through a mindfulness practice/attention training/pre-frontal cortex activation: bodily regulation, insight, attuned communication, empathy, emotional regulation, fear modulation, response flexibility, intuition, and morality. (Gratitude may make this list soon)

You can begin to see where the aspects of well being developed could lead to things such as increased confidence, greater compassion, improved health, more fulfilling relationships,higher creativity, better success rates, and happier daily living.

Mindfulness equates to self-awareness. They are the same thing. One vital aspect of self-awareness is emotional awareness. You can’t accurately know yourself if you do not know and understand your emotional processes.

Emotional Intelligence may be defined as the capacity to be aware of, recognize, understand, and express emotions as well as the ability handle relationships non-judgmentally and empathetically. This is key to all personal and professional success.

Often referred to as“practicing the pause” when you have developed emotional intelligence you will begin to intuitively respond to people and situations as opposed to emotionally react. Imagine how many arguments you will save and how much less regret and guilt you will feel? This is truly a space of self-empowerment where you have the opportunity to think, speak, and act in line with your values. This is where you have the ability create change, be authentic, and live intentionally.

There are countless ways to begin to develop emotional intelligence including; mindfulness/attention training practices, self-assessment, journaling, learning to scan your body, and affect labeling (naming the emotion you are feeling).

The problem that often arises is difficulty in sticking to a practice so it is necessary to make it a priority, schedule it, get help, get a buddy, and be kind to yourself on the journey. The processes and awareness are the focus not the end result. Enjoy the journey.

Amy McCae

Certified Life Coach andMindfulness Meditation Teacher (and so much more)  SET UP A FREE FOCUS SESSION

Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others and especially about mindfulness and emotional intelligence.

Amy spent her childhood dreaming of being a doctor only to watch her other die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.

One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.

The experience allowed her to rediscover her passion for healing and helping others. Amy now holds numerous certifications allowing her to be of support to individuals and organizations. Mindfulness Matters is an accredited 8-week online course rooted in science and inspired by her desire to help others develop emotional intelligence (especially leaders and those struggling with self-doubt and overwhelm). Please contact Amy for more information and to sign up!