A book by Lyndsey Murphy
Pause. Reflect.
Peel back the layers.
A practical guide to looking beneath the surface of emotional reactions — and understanding the experiences, thoughts, memories, and feelings that may exist underneath them.
The core concept
What we see on the outside may not tell the entire story.
Emotional experiences are a lot like the layers of an onion. Each layer holds something worth understanding.
Outer layer
- Anger
- Frustration
- Irritation
- Anxiety
- Stress
Second layer
- Hurt
- Fear
- Disappointment
- Sadness
- Shame
Deeper layer
- Past experiences
- Memories
- Beliefs
- Unresolved feelings
- Emotional triggers
Inner layer
- Self-awareness
- Understanding
- Reflection
- Acceptance
- Intentional response
Beneath anger may be hurt.
Beneath frustration may be fear.
Beneath a reaction may be an old experience.
And beneath awareness may be the opportunity to respond differently.
You don't always have to respond in the moment.
The book's message is not about eliminating emotions. It is about becoming more aware of them.
Recognize.
Pause.
Reflect.
Understand.
Respond.
One layer deeper
What is beneath what you're feeling?
A few questions to sit with. No need to answer them today.
Explore
Start wherever you are.
Understanding Your Emotional Landscape
Triggers, patterns, and the self-awareness at the center.
Read →The Anger Iceberg
Visible anger versus the emotions beneath it.
Read →The Power of the Pause
Responding rather than reacting.
Read →Journaling & Reflection
Get it out of your head — prompts to begin.
Read →Balance
Mind, body, spirit, and overall well-being.
Read →Resources
Reflection prompts and journaling ideas.
Read →One layer deeper, in your inbox.
Occasional reflection prompts, journaling ideas, and news about the book.
The email list opens soon.