¶ Intro / Opening
Hi everyone and welcome back to How the Wides One Grows . So for today's episode , we are going to have a mindfulness-based meditation that focuses on pausing and learning how we can attune to what is happening from moment to moment . If you are like Holly , what is attuning ? What are you talking about ? Why does this matter ?
Go back and listen to episode 59 with Heather Sabah . We talk all about the art of attunement and the difference between attuning and subsuming .
It's a really powerful episode and , honestly , probably one of the ones that hits home to me the most , and I think this conversation in this topic about learning how to attune , which is essentially like learning how to harmonize with the people and the things that we love is super important to figure out as we grow .
So , if you're like me , i am someone who , when there is someone or something that I love , i am all in . I like dissolve into this other thing and I end up losing a sense of self , or I have lost a sense of self and in that I've ended up feeling burnout and resentment .
But when we learn how to practice attuning which is essentially the way I think about it is holding our own gravity As we're with someone else or as we're with that thing that we really love . We still maintain our sense of self . So if that other thing wobbles , we don't completely fall off balance either , but we're still really present with them .
We're still able to find harmony and joy and be with them in the fullness of life , but there is it's not like we're dissolved into that thing . In episode 59 , heather shared a really powerful practice that she calls the sacred pause , and this is a way we can pause and tap into attunement .
So Heather guides us through a brief guided meditation of that in episode 59 . And we're going to take some time to really delve into this together here . I recommend downloading this episode so that you can turn back to this and pause whenever you start to feel yourself losing . Your balance may be falling off course .
This is an opportunity to pause and check in and see what you need from moment to moment , and you can do it in an extended practice like this . You can do this in 30 seconds , 60 seconds , five seconds , you name it . We're going to take a little bit more time to delve into this
¶ Meditation begins
practice together , so just take a moment to notice where you are right now . You can keep your eyes open or you're gay , soft at a point in front of you , or you can gently rest your eyes , if it feels safe and supportive for you , and then I invite you to bring your hand to your heart or make contact with your body in some way .
So just gently resting a hand on the body , just as a way to ground yourself into your home , into yourself right now . And then there's nothing special that you need to do here . Instead of focusing on any doing , on any breath or any concentration , just notice what is here for you , what are you feeling , thank you .
Let this be a moment to tune into yourself and reconnect with your inner world . It's kind of like if you were playing an instrument you gotta or tuning an instrument . You have to strum the strings first before you can start tuning it .
So right now , this is your moment , you're just strumming the strings , noticing what's happening within you right now and reconnecting with your inner world . And then from that place , from this place of connecting within yourself , i now invite you to call in that person or thing that you want to attune with or you find yourself subsumed by .
Just take a moment to picture that thing and notice what comes up , notice if there's a change in the breath , the body , any physical sensations or changes that arise . Don't judge it , don't rush to fix it or do anything here . Simply slow down , pause and observe what that thing feels like in the body .
Observe the vibration of this other thing with your own vibration , notice it and observe it . And ask yourself how am I feeling ? Do you feel like you are subsuming into this thing ? Are you attuning ? Is there one level that's off and one that feels good ? Is there any space in which you can find a bit more harmony here ?
And if so , what could you do in this moment to bring yourself back towards attunement ? So ask yourself that question what could I do in this moment to attune towards this thing And trust whatever the first thing is that arises . Don't think about it too much , even if that first thing seems silly . Let that be the answer .
And can you offer yourself that thing in this moment ? Then return to where your hand is resting on the body And carry this awareness with you as you move into what comes next . So maybe that means tending to that need , whatever that thing that was arising . Maybe it's like I need some chocolate right now .
Go get that chocolate , go do that thing , meet that need And know that this is a practice you can come back to again and again . You can take these short pauses anytime you start to feel off balance , or even when you do feel in balance .
This pause creates a space for you to tap into and listen to what your body needs and to notice how you're interacting with the things , the other things around you , and then you can consciously choose how to engage with those things in a way that's going to feel most supportive for you . I hope this practice is something you come back to again and again .
Definitely go back and listen to episode 59 with Heather , if you haven't already , and I'd love to hear your thoughts on attuning and subsuming and how it's played out in your life . You can leave those . If you're listening on Spotify , there's a comment box . I've asked a question in there .
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