If you can't truly feel how you are, how can you know what you need or want (in this moment, or in life)?

Interoception means "inner-perception" or awareness of our body sensations. And as far as I can tell, it's the cornerstone to healing and greater aliveness. Many of my clients are interested in healing their nervous systems. But that begins with being able to identify the subtle and not-so-subtle differences between what different nervous system states and emotions feel like.

In this article, you will find:

1. An interoception photo exercise for evoking and sensing different emotions/feelings - getting to know your own body better.

2. A quick interoceptive body scan that you can use anytime, anyplace.

For folks with chronic pain patterns, major drivers of symptoms and flare ups are: stress, anxiety and/or frustration. If we aren't aware of the more subtle sensations that go with these emotions and stressors in our body, then our nervous system pulls out the more disruptive alarm bells: pain, fatigue, dizziness, headaches, IBS, etc.

Your body speaks in the language of sensation. When you’re disconnected from your body (your lens of lived experience), you’re more likely to act unconsciously, driven by stress or unresolved emotions. Low interoceptive awareness means there is little space between body cues and your reactions. And so then we react—habitually, unconsciously, defensively. Or we wind up with symptoms that are talking—or screaming—at us.

We can only respond to what we notice. We cannot regulate what we do not sense and feel. We can't change what we aren't aware of.

I became a bodyworker because bodywork was one of the most powerful containers I found to practice feeling deeply ad getting in touch with more subtle sensations in a safe space. Developing more relationship with a felt sense of my body is what made it possible for me to heal from emotional eating and 20+ years of chronic pain and Irritable Bowel Syndrome.

Sensing more deeply is not all sunshine and rainbows. But for me, it's been worth the discomfort of growth to get to sense and embody the richness of more fully feeling alive. And to get more access to joy, pleasure, wonder, compassion and love.

I truly believe if more people could feel their bodies, this world would be a better place to live in.

Interoception Photo Exercise:

I invite you to bring yourself to this in a moment where you have a pause, and to notice how and where in your body you sense each photo. Take 15-20 seconds and a few breaths to connect with each one. I encourage bringing yourself with curiosity, openness and compassion.

Tip: If you feel "sad", what let's you know that? Where is the sensation in your body? What does it feel like? Sensing emotions may be intuitive for some, and completely foreign to others. Perhaps you might notice: sinking in the chest, a tightening of the throat, a stirring in the belly, pressure in the temples, a change in your breath? (Remember: interoceptive awareness is a practice, a skill we build. Bookmark this email, come back to it any time.)

What did you notice? You might take notes, journal, draw a map or make art of what sensations each one evokes in your body...

In this current culture that so values logic, rationality, and the mind, it's easy to overlook, blow past, forget, or ignore all the knowledge that comes to us from the body.

Our gut feelings. Our sense of yes/no, green/yellow/red. Our senses of pleasure, hunger, fullness, thirst. Our restless need for movement, or our tense, pent up need for a big cry or belly laugh. Our need for comfort, reassuring contact with others, or quiet time to rest.

Try This: Quick Interoceptive Body Scan

Simply notice your...

• Forehead
• Jaw
• Shoulders
• Belly

Notice the state of each, the sensations of each, the posture, the energy held or feelings moving. You might put this list on a post-it or a reminder in your phone. A chance to take a pause, check in, and sow the seeds of greater choice and aliveness (can you relax even 5-10% more, do you need to stretch or take few slow breaths)?

Healing the nervous system, or any patterns of pain, challenge, trigger, thought, habit, etc. require developing more capacity for self-awareness, compassion and choice. That capacity is a skill that takes practice, intention. And the reward is your life.