When someone shares their story, Kristina Bieniek at Bright Spot Therapy often likes to gently ask her clients, “Let’s check in—what’s showing up for you?” It’s a simple question with the power to reveal what’s truly happening beneath the surface. “What’s showing up” goes beyond the obvious, inviting us to notice subtle signals, thoughts, and feelings that might not have words yet.
Why Start with “What’s Showing Up?”
In our busy lives, we rarely take a moment to check in with ourselves. Asking, “What’s showing up for you?” creates a chance to slow down, tune in, and recognize whatever emotions, thoughts, or sensations are present in the moment. Many clients find there’s more happening than they realized, and this discovery often marks the start of a meaningful journey.
Creating space to notice these inner signals is essential. Sometimes it’s about acknowledging stress or sadness; other times, it’s noticing smaller, more complex emotions that also deserve our attention. This mindful approach opens a compassionate doorway to healing.
Why “Checking In” Supports Healing
Regularly checking in builds a foundation of self-awareness and acceptance. Kristina uses methods like Acceptance and Commitment Therapy (ACT), Polyvagal Theory, and Eye Movement Desensitization and Reprocessing (EMDR) to foster this awareness. These techniques help clients recognize and make sense of their current experiences, creating tools for understanding and healing.
For example, ACT encourages noticing thoughts and emotions without becoming overwhelmed, allowing clients to respond with kindness. Polyvagal Theory helps explore the body’s response to stress, offering clients tools to feel safe and grounded. Together, these approaches support a responsive, compassionate connection with oneself.
What Does “What’s Showing Up” Really Mean?
When Kristina asks, “What’s showing up for you?”, it’s an invitation to approach the present moment with gentle, non-judgmental awareness. This may involve:
Noticing Emotions: Are you feeling anxious, sad, frustrated, or something else? Recognizing these emotions is a valuable step toward understanding them.
Listening to Your Body: Our bodies can hold tension or stress—through tight muscles, headaches, or discomfort. Paying attention to these sensations can reveal a lot about what you’re experiencing.
Exploring Thoughts: Are you experiencing repetitive worries, self-doubt, or “should” statements? Recognizing thought patterns can be a powerful first step in addressing them.
How to “Check In” With Yourself
Checking in might feel new, but it’s a practice that can be developed. Here are some gentle ways to start:
- Pause and Breathe
- Take a few deep breaths. Deep breathing helps slow down and connect with what’s present in the moment.
- Notice Sensations and Emotions
- Tune in to any feelings or body sensations. Ask, “What am I feeling right now?” with no need to change anything—just notice.
- Label the Experience
- Naming what you’re feeling—whether it’s stress, joy, uncertainty—can make it easier to understand and work with.
- Practice Self-Compassion
Whatever comes up, allow it to be okay. Treat yourself kindly and remember that all feelings are valid.
When to Check In
Checking in with ourselves is helpful anytime, but especially during therapy. At Bright Spot Therapy, this practice is part of every session, helping us focus on what matters most. Whether you’re joining online or visiting the Farmington Hills office, this check-in grounds our time together.
If you’re new to therapy or considering it, I’m here to support you. Feel free to schedule an appointment online or by calling 248-296-3104. Checking in with yourself is a small yet powerful step toward living a more mindful, connected life.
