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 > Adapted from *Building Accountable Communities*, a video series by Dean Spade, Mariame Kaba, and the Barnard Center for Research on Women (BCRW). [Building Accountable Communities](https://bcrw.barnard.edu/building-accountable-communities/)
 
+**Note from Advisory Board Member Sarah Nolan**
+
+If you have a hard time realizing what you're feeling and how to communicate it (as can happen to marginalized folks because we are taught to disconnect from our feelings):
+
+* Practice before a conflict to take stock of any new body signals you might be feeling at any given time. Pause when it comes up. It can include hunger or related signals too. These are all important.
+* Now during a conflict where you feel something more intense, pause and listen to where these bodily signals are coming from. Is your head a certain type of way? (Hot, cold, pulsing, heavy, tingling,  etc) Is your breath held? Is your stomach a certain way? (churning, tense, tingling, heavy, etc)
+* Feel free to write down which body parts felt a certain way and record them somewhere in a journal if you wish. Don't forget to write down what happened right before these signals came up. This way you can keep track of it if you aren't used to listening to your body.
+
+Once you get a little more used to doing this, you can start thinking about what the associated emotion is to these body signals. You may refer to an emotion wheel to start out. I did too.
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+ ![Wheel of emotion](/api/attachments.redirect?id=ea46605f-3031-446d-b2e4-052283f58377 " =1024x1024")
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+
+Finally, with the knowledge of: Event/behaviour happening → Leading to body signals → Leading to emotion all together, you can start finding patterns and understanding what usually comes up when certain situations happen.
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+With continuous practice, you can start communicating how certain behaviors made you feel during conflicts.
+
+Note: This is going to be SO difficult when you first start if you aren't used to it. The more you do it, the easier it becomes. Leaning into uncomfortable feelings is how I've personally gotten to a better place in terms of love for myself and others.
+
+*"Respond to discomfort with curiosity: Moments of discomfort can be an important part of growth and transformation. Rather than run away from it, we commit to welcoming these experiences with curiosity and tenderness. However, use your agency to choose how much you're engaging with pain and discomfort in an activity/conflict."* - [Yejin Lee](https://www.jeongllc.com/aboutyejin), talking about community guidelines as taught by [Rebecca KellyG](https://www.rebeccakellyg.com/), a healing artist, facilitator and consultant.
+
+This is just the first step to getting out of this disconnected place with your body. If you would like to get more support, feel free to chat with me on slack (@Sarah Nolan).
+
+Some accessible grounding tips to help with pausing and listening to your body: Running water on your hands at the sink Putting water on your forehead/scalp Slow big breaths (the slowest exhales you can do) Use a cold compress (or use ice, an icepack, etc)
+
 #### Reflection before conversation
 
 Before you raise an issue, get clear on: