Welcome everyone to this Insight Timer live session.
On exploring your window of tolerance.
So let's just take a moment to settle and come together right now.
Taking a few breaths,
Getting comfortable in your posture.
This topic of our window of tolerance,
Our window of capacity and resilience is.
.
.
Such an important topic right now for these days.
Here in 2026.
And I see this experience of our window of tolerance as as our capacity to be with what's happening in our life.
To have and grow our resilience.
And to also be really tuned in to our bodies,
Our nervous system,
Our emotions,
And our thoughts.
So that we can stay as balanced and regulated as we can.
This concept of the window of tolerance,
I first heard about it from Dr.
Daniel Siegel.
Who's a medical doctor and associated with UCLA's mindfulness program.
And.
It has then expanded into the world of psychotherapy.
Trauma healing.
And nervous system education.
And it's her bandwidth.
So he's thinking of like,
What is the bandwidth on a radio?
What is your bandwidth on your internet or your capacity?
To hold what's happening in your life.
When we experience overwhelm or trauma or Just too much too fast?
Our capacity narrows.
Our window of tolerance.
It shrinks a little bit.
It narrows a little bit.
Because we are more stressed.
And when we have support.
When we have community,
When we have care and tending.
And accessible resources.
Then that helps widen our window so that we can have more capacity.
And then we have more curiosity.
We can be more present.
We can.
Take that mindful pause.
In our life.
So that we can respond instead of react.
So I like to think of this window of tolerance.
It's a fluid.
.
.
It's a fluid quality.
It changes every day.
Right.
It's,
You know,
Remember in the last couple of sessions,
We talked about dynamic.
Equilibrium.
And this window of tolerance that we have,
You know,
It widens when we have more capacity,
More connection,
More safety,
And it narrows when we're more stressed.
And there's so many variables that go into any given day of what's happening in our nervous system.
So things like what the quality of our sleep is.
You know,
What our pain levels are.
What our external events and family dynamics are,
All of that.
Makes this window malleable.
Remember that growing or growing our window of tolerance is not just about having more capacity to get more work.
Interestingly,
In the corporate world that is often seen as the purpose for bringing mindfulness programs into the workplace.
Is let's help our staff feel more relaxed and then they can be more productive.
I don't look at this window of resilience,
Window of tolerance in that way.
Because that is a very kind of Western view of productivity.
And it's not that.
This is about our.
.
.
Moment to moment,
Day to day.
Quality of our life.
Also,
Working with our window is not about.
.
.
Bypassing our exhaustion.
Or.
.
.
Not attending to our emotions.
Right?
It is really about being present with where I am as this being that has a body and a heart and a mind.
How am I interacting in this moment with my world?
So that's what we're going to explore today.
So what narrows our window?
What are the things that stress?
You know,
Shrink our capacity in any given time.
There's a number of things.
So it can be lack of safety.
It can be systemic oppression and cultural conditions that happen.
Any kind of overwhelm,
Whether that's personal overwhelm,
Or global overwhelm.
There can be a sense of helplessness that can narrow our capacity.
Lack of predictability when we don't know what's going to happen.
That is a challenge.
That is a stress.
And when we lack any kind of security,
Whether it's housing security,
Financial security,
Food security,
Connection security,
All of those things.
Our stressors on our window.
And then daily things like lack of sleep.
Having foods that are not so regulating,
Things like sugar.
And,
You know,
Alcohol,
Perhaps doing a lot of screen time,
Maybe listening to the news.
All of those things affect our nervous system and affect our capacity in any given moment.
And then of course there's chronic pain,
Illness,
Any kind of medical issues.
Accidents,
Relational challenges.
So you can see there's so much of our life affects.
This beautiful body and heart and mind that we live in.
And so when we have to continually push through our capacity.
This is when burnout happens.
And many people,
Many of us have to do that.
We don't have the luxury of a lot of rest.
Or of good social connection or of safety or security.
And that does take its toll over time.
But the good news.
.
.
Is that we have some choice we're not at the mercy of all these factors.
So,
We have some choice about.
.
.
What we eat.
What we put into our bodies.
How much water we drink,
When we go to sleep,
How much we interact with news or screens.
How much we get out in nature?
Do we look at the sky?
You know,
Do we interact with children?
Do we listen to music?
All of those.
Resources and Activities.
Have a very profound impact.
On how wide or narrow our window of capacity is on any given day.
And so there's a lot that we can do.
And you are all here on Insight Timer because you know the power of mindful attention.
And this is where we need to focus our mindful attention.
So.
Remember that the body takes in cues of what's happening.
Through our senses,
Seeing,
Hearing,
Touch,
Taste,
Smell.
And that is the data stream,
The information into our body.
Through our sensory doorways that give information that goes up the spine.
To our brainstem and limbic system where the assessment of safety or threat occurs.
And that has a lot to do with our nervous system's response.
Do we go into fight flight?
Do we go into our freeze,
Collapse?
Is determined by that data that comes into our bodies.
Through our senses.
And so we can make some good choices throughout the day.
Through what kind of diet do we give our.
.
.
Our sensory system.
That affects the nervous system and the polyvagal system.
And can make a big shift.
In our the quality of our window.
So the inquiry question that I want you to hold on to as we move into practice.
Is What is my bandwidth or my capacity for this activity with these people at this time?
So for.
.
.
You know,
That's a daily kind of question.
A mindful inquiry question,
What is my capacity in this moment?
For this.
If I want to exercise today,
Ah,
What's.
Let me check in with my body.
What's my capacity?
Do I have the capacity for high aerobics?
Do I need to do a gentle walk?
Do I need to do a yoga nidra relaxation?
That is a mindful practice of checking in with your system.
To see your capacity.
So that's sort of the nugget of what I'd like you to walk away with.
And the other piece is.
.
.
To begin to identify what are your cues in your body with your emotions,
And with your thoughts.
As to when you're moving out of your window of resilience.
And into more defensive,
Protective states.
When do I move from having capacity to.
.
.
Stress.
I feel overwhelmed.
Maybe I'm in my sympathetic.
Anxiety,
Worry,
Agitation.
Or maybe I feel hopeless and helpless in my dorsal freeze.
So.
Checking in with your capacity and then knowing and beginning to identify.
How you know when you're no longer in your window of resilience,
Your window of capacity.
All right,
Let's do a practice together.
So come into a posture.
That supports.
Your awareness today can be any posture.
When our bodies are more comfortable,
We can.
.
.
We have a wider capacity for attention,
Right?
Because we're not being pulled.
Into discomfort.
So letting your body be.
Comfortable.
And as we arrive in practice together,
Notice if there's.
.
.
A body sensation that feels really good.
So it can be a comfortable part of your body.
It can be.
A part of your body that feels present or strong or relaxed.
Or smooth.
Quiet.
As you arrive and settle,
You may notice some shifts in your breath.
Perhaps longer exhales or bigger inhales.
Just more.
.
.
More landing.
And then we're gonna do a reflection.
Checking in to an experience that you've had in this past week or two.
When you felt that you were out of your window of tolerance where you exceeded your capacity.
And again,
Don't take the most intense experience.
That you had,
But just,
You know,
Was there a day of higher stress?
Was there,
You know,
When you felt maybe you didn't sleep well one night and you woke up?
And you.
.
.
Had some Dread for the day of,
Oh no.
I have a big day and I didn't sleep well.
And feeling that window being narrower.
And you don't need to go into the story much,
But I want you to.
.
.
Pay attention.
To what happens in your body as you reflect on this experience.
What?
Were cues that you were exceeding your capacity.
In that moment.
And remember to be kind with yourself.
Sometimes it's hard to remember an experience from the last week.
So you can also just notice when you think of that experience,
What happens in your body right now.
Perhaps you notice your breath getting more shallow.
Perhaps there's some bracing in your musculature.
Maybe faster heart rate.
The reason I'm asking you to be curious about these responses of when you're out of your window.
Is so that you have cues to recognize.
For the future.
So some of you may have more.
Body cues,
Breath,
Tension,
Tightness.
Some of you may have more emotional cues.
Perhaps worry.
Or anxiety.
Or you know,
Racing thoughts or fear or dread.
Right.
Wondering.
Nervousness.
And some of you may.
.
.
Notice more of these cues in your mind.
When you have exceeded your window of capacity,
When you're out of that.
Do you notice your mind spinning more?
Do your thoughts go more to the catastrophic side?
Is the speed of your thinking.
Faster or slower.
Or maybe your mind just sort of turns off and you.
.
.
Can't think clearly.
Or maybe you kind of shut down into that dorsal freeze.
Kind of disconnection.
So just taking a moment to reflect on,
Oh,
This is.
.
.
You know,
With this event this week,
Oh yes,
I exceeded my capacity.
And I know that because I got crabby with my kids or I snapped at a friend.
Or I ended up on social media and didn't want to deal with stuff.
These are such important messages from your body,
Mind,
Heart to your wise self.
And then I would like.
.
.
In our exploration.
I would like to.
.
.
Remind you that we're not always going to be calm all the time.
We are all going to.
.
.
Move out of our window of resilience.
Regularly.
And of course we would feel grief or fear or worry.
Or shut down.
Or tension.
Or restricted breathing.
Of course the gut would be hurting.
Of course.
This of course practice is this beautiful,
Mindful kindness practice.
Of course my mind races when I get stressed.
And as you practice.
A little bit of this of course practice.
Notice the impact of that on your body.
When you offer yourself kindness in your stress.
What happens inside?
Is there a little bit of softening?
Is there maybe a deeper breath with a sigh?
And then we're going to bring in some resources.
Because bringing in.
Cues to our nervous system.
Is very helpful for letting our system know what's happening in this moment.
And it moves our attention to what is stressful,
What is upsetting,
What is overwhelming,
To Ah,
There's also the sun shining outside.
There's also some.
.
.
Flowers in my vase.
So let's take a moment to orient right now.
And you can just look around your space.
This is kind of an open eye practice.
And just notice a color.
A shape.
That is pleasing.
Don't focus on the mess.
Right.
That's going to be there.
But just is there some visual cue?
That is gentle or pleasant.
Or tender.
As we orient,
We're not.
.
.
Pushing away or denying.
The sense of tears or hopelessness or discouragement or whatever you were feeling when you were out of your window.
We've just noticed that,
And of course we would feel that way.
And what else is here?
I see some beautiful gold finches.
Outside of my window at the feeder.
They are there too.
And then bring in any sounds that you hear that might be nourishing.
Any touch,
Right?
Touch is such an important sensory doorway.
It brings oxytocin into our system,
A sense of connection.
And even when we don't have others to connect with.
Just letting ourselves know that we're still connected.
To ourselves is so important.
Notice if there's any fragrance or taste that you're experiencing now.
Orienting brings us back to this immediate present moment.
Takes us out of the future and back from the past,
Coming right back here again.
And then I'd like you for one last.
A little practice.
Is to imagine doing one of your activities.
That restores you.
So for some of you,
It might be meeting with a friend,
For someone else sitting on a rock in nature.
Perhaps cooking,
Perhaps singing or listening to music.
Or maybe your resource right now is.
.
.
Being really present here on this live.
And really.
Flesh out the sensory qualities of your of doing this imagined activity that you love to do.
Feel it in your body.
Your emotional energy as you do this.
Maybe there's delight or vigor.
Our laughter,
Our deep quiet.
And then stretch out the goodness savor.
The sensations of doing this beautiful activity.
Resourcing ourselves with people,
Places,
Animals.
Activities that help us come back into our window.
Keeps our nervous system fluid where we don't get stuck.
In our high agitation or in our disconnect.
And over time,
It will help grow our window of capacity.
Our window of tolerance.
So that we can be present.
More often in our lives.
And as you continue to savor doing this activity,
Notice what begins to happen in your body.
You might feel.
.
.
Some openness,
You might feel curiosity.
You might feel a little more connection.
You might feel.
.
.
Like you can lean back and just rest.
This is what will grow our neural networks in our nervous system.
Four.
More resilience for the ability to rest.
To move when we have capacity.
To Really tune in to what our system needs.
And helping us not get stuck in the overwhelm as often or for as long.
So as we bring this practice to a close,
I want you to.
.
.
Remember that you're not alone with your overwhelm.
There are millions and millions of people across the globe right now that are feeling quite overwhelmed.
And we're all in this together.
And hopefully we can send some kindness and safety out to all those.
Who need it right now.
And I will close with a poem.
This is from Rosemary Watola Traumer entitled,
After years of seeking peace,
I stop.
After years of seeking peace,
I stop right where I am and find the peace that is already here.
Notice the way peace is what holds all the tension in the same way silence holds noise.
In the same way the dark holds the sun.
Right here.
Right here,
An infinite peace.
And unwavering peace.
Great enough to hold all agitation.
Tender enough to hold even the most shattered heart.
Mm-hmm.
Thank you for practicing with me today.
