Attuned And Attached – Yolanda Renteria

Once you’ve settled yourself in the present moment, imagine one of your favorite experiences as an adult. It can be the day you finally got the job you wanted, a day you spent doing your favorite hobby, or time spent on vacation. Pick any situation where you felt at ease in your body and mind. What do you notice? Who is present? Where are you? What do you see? Take a moment to notice the colors, textures, and details of your environment. Do you hear any sounds? Do you smell anything?

Notice what it feels like for your body to be fully present in this moment. Notice the air brushing against your skin and your feet touching the ground. Notice what it feels like to breathe while you take it all in. Take a few moments to just allow yourself to have this experience.

Stop if it starts feeling unpleasant at any time. If you have a hard time visualizing things in your mind, that’s okay. Instead of picturing images, you can use your sensation channel to visualize. What does that mean? Imagine what things are like, and let yourself feel the sensations in your body. The longer you settle in the pleasant emotions of your experience, the more intensified they may feel.

Or perhaps the experience may go from feeling pleasant to feeling unpleasant. Whatever your experience is, take a moment to name the emotion you are feeling at this moment. Is it joy? Excitement? Pleasure? Or maybe disgust, fear, or shame? Maybe you got distracted and started thinking about all the things you have to do later, or maybe you felt nothing at all.

Whatever your experience is, I invite you to answer the following questions. You can write your responses in a journal, record them in a voice memo, or simply answer them out loud if it feels safe to do so. The point is to activate other regions of your brain as you make new connections.

What was your experience like? Name the emotion or emotions you felt. Most of us have been taught to recognize only primary emotions, such as sadness, anger, fear, or happiness. You can refer to the Pocket Emotion List in Chapter 3 to assist you. Where in your body did you feel these emotions? Your face, chest, heart, stomach, arms? What sensations did you notice flowing through your body? Refer to the Sensation List in Chapter 3 for ideas. What thoughts came up as you visualized this experience?

You can revisit this exercise anytime you want, and in fact, I encourage you to do so. You will notice that the further you get in the book, the more connected you will feel each time you return to this exercise.

This book is not intended as a substitute for medical advice of physicians. The reader should regularly consult a physician in all matters relating to his or her health, and particularly in respect of any symptoms that may require diagnosis or medical attention. Copyright © 2026 by Yolanda Renteria Cover design by Terri Sirma Cover images by Shutterstock Cover copyright © 2026 by Hachette Book Group, Inc.

Hachette Book Group supports the right to free expression and the value of copyright. The purpose of copyright is to encourage writers and artists to produce the creative works that enrich our culture. The scanning, uploading, and distribution of this book without permission is a theft of the author’s intellectual property.

If you would like permission to use material from the book (other than for review purposes), please contact [email protected]. Thank you for your support of the author’s rights. Balance Hachette Book Group 1290 Avenue of the Americas New York, NY 10104 GCP-Balance.com @GCPBalance First Edition: May 2026 Balance is an imprint of Grand Central Publishing. The Balance name and logo are registered trademarks of Hachette Book Group, Inc. The publisher is not responsible for websites (or their content) that are not owned by the publisher.

Balance books may be purchased in bulk for business, educational, or promotional use. For information, please contact your local bookseller or email the Hachette Book Group Special Markets Department at [email protected]. Library of Congress Cataloging-in-Publication Data has been applied for. ISBNs: 978-0-306-83642-8 (hardcover); 978-0-306-83644-2 (ebook) E3-20260310-JV-NF-ORI 1kitap1.com/en Contents Cover Title Page Copyright Dedication Author’s Note Introduction Chapter 1 The Origins of Emotional Disconnection Chapter 2 Factors of Emotional Disconnection Chapter 3 Your Body’s Need for Attunement Chapter 4 Automatic Reactions Chapter 5 You Exist: How to Feel Present Chapter 6 Expressing Love Chapter 7 Getting Comfortable with Being Disliked Chapter 8 The Key to Feeling Safe in Relationships Chapter 9 Become the Friend You’re Looking For Chapter 10 Practice Nondefensive Communication Chapter 11 Letting Others Know You Chapter 12 The Process of Apology and Repair Chapter 13 Knowing When to Let Go Chapter 14 Finding Your People and Creating Community Final Words: An Invitation to Keep Growing Acknowledgments Discover More Notes 1kitap1.com/en Dedicated to those doing the quiet work of becoming securely attached, even when they were not shown how.

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This is a short excerpt from the opening of “” by Unknown, quoted for review and introduction purposes. All rights belong to the copyright holders.

Book Information

• Unique ID: c682a0019fd2b0c8
• File Extension: .pdf
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• Title: –
• Author: Unknown
• ISBN: 9780306836428, 9780306836442
• Pages: 295
• Language: English (en)

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