These three practices: self-present, self-attuned, and self-witnessing are ways of coming home to yourself. Each one invites you to slow down and reconnect with what’s happening inside.
Tuning the Radio Within
Imagine your body and emotions are like a radio station playing softly in the background. When life gets busy or painful, we turn the volume down, or change the station altogether. These practices help you tune back in, gently and with care.
1. Self-Present: Estoy aquí
Being self-present means landing fully in the moment. Not in the past, not in the future, right here. You notice how your body feels, what your breath is doing, or how your feet touch the floor.
“I’ve always been taught to keep going, no matter what. Slowing down feels unfamiliar, but necessary.”
2. Self-Attuned: Listening to What’s Beneath the Surface
This is the practice of checking in with your feelings, your energy, and your needs. Self-attunement is like asking yourself, “How am I really?” and waiting long enough to hear the answer.
“I never learned to ask myself what I need. It was always about what others needed from me.”
3. Self-Witnessing: Watching Without Judging
This is where healing deepens. Self-witnessing means noticing your reactions, thoughts, or patterns without trying to fix or change them right away. You observe yourself with compassion, the way you might watch a loved one with tenderness.
“I catch myself feeling shame for resting. But instead of pushing it away, I can just notice it and breathe through it.” You don’t need to earn your way back to yourself. You are already worthy of your own attention, care, and love. Through presence, attunement, and witnessing, you begin to build trust with the most important person in your life, you.
