Play
Welcome to my monthly newsletter, Attunement!
Each month we “tune into” a theme related to mindfulness and
explore a creative practice and tune based on this theme!
This month of May we’re TUNING INTO the frequency of:
PLAY.
I have a confession... I attended a silent meditation retreat earlier this month, and I left early.
At the time, I justified my decision by the fact that I was missing my family (which was true), but I was also experiencing nervous system dysregulation by engaging in sustained periods of silent meditation. I knew this was a possibility going into the retreat, as I have some complex trauma in my background that--even though I've processed it at length in EMDR therapy--still lives in my body/brain.
I signed up for the retreat partly for some "me" time, but mostly to see how this type of experience would stretch me—how close it might bring me to the edge of my window of tolerance and give me a chance to strengthen my distress tolerance. I had done this same retreat pre-COVID (and pre-lots of trauma work on my part), so I was curious about what would happen this time.
During the 30–45-minute formal seated meditation sessions, I often felt on edge—restless, anxious, and uncomfortable. It was a powerful reminder that what soothes one person might overwhelm another, and that nervous system regulation isn’t one-size-fits-all.
But Vipassana meditation isn’t meant to be relaxing in the moment. Its purpose is to bring clarity—to help you see into the patterns of your mind and learn to observe them without reacting. It’s about cultivating nonjudgmental awareness.
Even in the discomfort, I was able to observe the patterns of my mind and the signals from my nervous system—and that awareness became one of the most meaningful parts of my retreat.
I learned to tune in, respond with compassion, and adjust my practice in ways that supported me instead of pushing me past my limits.
Rather than forcing myself to sit through every silent meditation session, I gave myself permission to follow what my body and mind truly needed: reading, journaling (even though that’s typically discouraged), napping, and wandering the beautiful retreat grounds.
I realized my nervous system was craving a sense of play to feel grounded, safe, and nourished. So I created it.
As I walked the tree-lined paths and along the river’s edge, I made a game of identifying the birds behind each unique tweet and chirp—inviting curiosity and lightness back into my experience.
PLAY AND WELLBEING
Play (engaging in an activity for recreation and enjoyment) is good for our nervous systems. Research has found that play supports healthy vagal tone—the activity of the vagus nerve that helps calm the nervous system. When we engage in playful activities, we strengthen our ability to regulate emotions, build inner resilience, and respond more effectively to stress.
This was exactly what I experienced when I allowed myself to listen to my needs and engage in play rather than more silent group meditation.
I ultimately left the retreat early, after the post-dinner meditation session Saturday night. I laughed most of the way home as I played some more, this time by listening to an episode of "Off-Book: The Improvised Musical Podcast". And I made it home in time to catch most of a movie my family was watching; I cuddled up by them and savored the experience of being with my most favorite people.
The next day, I found myself wondering if I was going to tell others that I left the retreat early. As a creative mindfulness coach, would people question my credibility if I couldn’t even make it through a 2-day silent meditation retreat?
For a moment, shame crept in. But then I made a conscious choice to reframe it.
I am a creative mindfulness coach—so it actually makes perfect sense that I’d approach mindfulness in a way that honors my own needs and instincts. Stepping away wasn’t a failure; it was a creative, self-aware response.
I tell people all the time in my presentations and workshops that mindfulness isn't a "one-size-fits-all" endeavor, and that seated meditation is just one way to practice—not the way.
I'm drawn to creative mindfulness practices like sound baths, mindful music, forest bathing, SoulCollage®, vision boarding, and gratitude art journaling because they invite me into presence through curiosity, creativity, and play. That’s the kind of mindfulness I feel called to share with others (you can see my upcoming events below, and you can email me to me to inquire about scheduling programming for your group, team, or business).
PLAY AND MINDFULNESS
There's a lot of overlap in the properties of mindfulness and the properties of play. Below are the similarities between Dr. Stuart Brown's (Founder of the National Institute for Play) "Properties of Play" and Jon Kabat-Zinn's (Creator of MBSR) "Attitudes of Mindfulness":
1. Play is apparently purposeless
→ Related mindfulness attitude: Non-striving.
Play is done for its own sake, not for productivity or results.
Mindfulness invites us to just be, not to achieve or fix anything.
2. Play is voluntary
→ Related mindfulness attitude: Acceptance & Letting Go
Play can’t be forced — and neither can awareness. Both flourish in environments of freedom and permission, not pressure or control.
3. Play is engaging
→ Related mindfulness attitude: Curiosity
We are naturally drawn to play because it’s engaging. Mindfulness also encourages us to turn toward our experiences with interest, rather than avoidance or judgment.
4. Play involves freedom from time
→ Related mindfulness attitude: Patience
In play, we enter a “timeless” state — like mindfulness, which cultivates presence without rushing or needing to be somewhere else.
5. Play diminishes self-consciousness
→ Related mindfulness attitude: Non-judging
Both play and mindfulness quiet the inner critic. They invite us to show up as we are, without needing to perform or perfect.
6. Play has improvisational potential
→ Related mindfulness attitudes: Beginner’s Mind & Trust
Play thrives on spontaneity and newness — just like beginner’s mind. Mindfulness asks us to trust our experience as it unfolds, even though we don't know how it'll turn out.
7. Play is positively reinforcing
→ Related mindfulness attitude: Gratitude
Both play and mindfulness can nourish us and help us savor what’s good — reinforcing positive habits and appreciation, making us more likely to engage in these practices again and again.
Playfulness and mindfulness both invite us to return to our natural state of awareness, curiosity, and joy.
When formal meditation starts to feel like a "grim duty" (as meditation teacher Jack Kornfield cautions us against), you don't have to force yourself to keep it up.
Or perhaps you do keep it up for a little bit (to experiment with pushing yourself to the edge of your window of tolerance, like I did on the silent retreat), then you do something to intentionally nourish your nervous system, like going for a walk outside or listening to a favorite song. Or maybe formal seated meditation does nourish your nervous system, just not for longer than 15 minutes at a time.
We’re all wired differently—shaped by our unique backgrounds, experiences, temperaments, and even our genetics.
That’s why it’s so important to explore a variety of mindfulness practices (and the right dose of each) to discover what truly helps you accept yourself, manage stress, extend compassion, and live with more intention and joy in this, your one wild and precious life.
You might just find that play is the missing piece you’ve been looking for.
Creative Mindfulness Practice: Playing Into Presence
1. Set Your Intention + Time
Set aside 30 mins to a couple of hours. Ask:
“How do I want to feel?” or “What do I need right now?”
2. Pick 2–3 Nourishing Activities
Mix and match from these mindful + playful options:
Move or Walk Slowly – Be curious, like a tourist.
Create Freely – Doodle, collage, paint with no goal.
Play a Game – Spot 5 surprising things or identify bird sounds.
Savor Something – Tea, music, nature, silence.
Reflect – Journal a few lines or sit quietly with your breath.
3. Close with Gratitude
Name one thing you noticed, one thing you enjoyed, and one small intention you’re taking with you.
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My June Events:
Down to Earth--Find Your Power, Fri. 6/6, 6:30-8pm, The Be Sanctuary
Discover the power of your own force through meeting and bonding with gravity. Harnessing the experience of being held by the earth is deeply regenerative and energizing. You are invited to let the body bask in a slower rhythm by letting go of tension with awareness & allowing your bones & soft tissues to ride the movement of your breath, accompanied by a grounding sound bath. Donation-based class w/$ going to FLOW (Friends of the Lower Olentangy Watershed).
Live Music at The Westerville Farmers Music, Sat. 6/7, 9am-12pm, Uptown Westerville
Come stroll the market, at the COhatch/North High Brewing property at 240 S. State St., and listen to some tunes I'll be playing! Westerville Saturday Farmers Market brings Central Ohio grown food and farm products to the Westerville community from 9 a.m. to noon on Saturdays. For 2025, the Market will take place rain or shine, from May 17 through Sept. 27.
Live Music on the patio at Carsonie's (UA location), Sat. 6/14, 7-9pm, 1725 W. Lane Ave.
Enjoy delicious Italian food and/or drinks on the patio and listen to some music! I'll be playing lots of covers so you can sing along and enjoy a beautiful summer evening in the suburbs :)
Summer Solstice Sound Bath, Fri. 6/20, 4:45-5:45pm, Tremont Library, Upper Arlington
Celebrate the longest day of the year with an immersive sound bath experience. This calming session at the Tremont Library invites you to pause, breathe, and realign with the rhythms of nature through soothing tones, gentle guidance, and deep rest. No experience necessary—just bring yourself (and a yoga mat if you'd like to lie down)!
Guided Forest Bathing, Sat. 6/28, 9-10:30am, Smith Nature Park, UA
Shinrin-yoku (translated as “bathing in the air of the forest”) is a Japanese practice which guides you to mindfully immerse yourself in nature. Benefits can include improved physical and mental health. The practice focuses on cultivating a sense of reciprocity between you and the forest. I'll be facilitating a sequence of invitations that allows you to enjoy both structure and spontaneity in your experience. The practice ends with a sharing circle and tea ceremony.
Mindfulness & Creativity Summer Retreat, 6/28, 11am-2pm, The Be Sanctuary, UA
Slow down and reconnect after the summer solstice with this nourishing 3-hour retreat. You’ll move through gentle yoga, breath work, and mantra (Susan) with live music (me), followed by yoga nidra (Susan) and a healing sound bath (me). From this deeply relaxed space, you’ll create a SoulCollage® card to tap into your inner wisdom and creativity. Tea, snacks, and all supplies included.
Optional: Begin your day with mindful time in nature; I'm facilitating a Group Shinrin-Yoku (Forest Bathing) experience from 9–10:30am at Smith Nature Park in UA (separate registration required HERE--$20 UA residents; $24 non-res.)
Nourish from Within: Mindfulness for a Resilient Life, Mon. 6/30, 5:30-6:30pm, SŌW Plated in UA.
I'll be the June featured speaker for the LIVE SŌW WELL Speaker Series on the beautiful covered Patio at With your $35 ticket, you'll receive a complimentary $25 SŌW gift card. Seating is limited.
In the midst of life’s demands, mindfulness can help us navigate stress, build emotional resilience, and be more present for the moments that matter. In this experiential session, therapist and creative mindfulness coach Katy Oberle shares her story and guides you through simple, accessible practices to help you regulate difficult emotions, increase distress tolerance, and savor joy when it arises. You’ll leave with tools you can use anytime to support your well-being in a grounded, sustainable way.
This Month’s Tune 🎵:
Each month I share a tune that resonates with the newsletter theme.
For this month’s theme of PLAY, I've chosen "Birdsong" by Regina Spektor.
Wishing you a playful June!
