The process and practice of embodiment
Exploring the how of re-embodiment (including simple practices you can do in 1-minute or less)!
This is the third installment of a series on the concept and practice of EMBODIMENT.
In the first article, we explored why viewing your body as a subject (not an object) matters to your mental and physical health.
Then, in the second, we considered the context of how we got here (disembodied) and I invited you to notice your embodiment (without judgment).
This week, we’re going deeper into the ideas and practices of becoming re-embodied.
How do we become more embodied?
Becoming more embodied can be a complex process, including:
Reducing the barriers or defenses the mind-body built to protect from trauma through trauma processing.*
Identifying, examining, and challenging the internalized body objectification narratives we hold (which also may serve as barriers to embodiment).*
Re-connecting with your felt sense.
*If you have an awareness (or even a hunch) that the roots of your dis-embodiment are related to trauma or deeply internalized body objectification, I highly recommend working with a skilled and qualified therapist who can help you navigate this healing work at a pace and cadence that is right for your system.
Accessing embodiment through our senses.
When we consider our senses, most of us think of sight, sound, touch, smell, and taste. These are considered “far” senses because they connect us with our external environment. They are phenomenal senses to connect with and a powerful path to embodiment. In fact there are some cool mindfulness exercises we can explore using each of those senses to re-embody.
Here are some examples of how we might use our far senses to practice embodiment:
5-4-3-2-1: scanning the space you’re in for 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
mindful eating: connecting to all of your senses while you eat something. Looking at the food item, smelling it, noticing the touch/ feel in your hand, then in your mouth, tasting it fully, and listening to the sounds your body makes as you chew.
embodied listening: listening to music and noticing how our body responds physically and emotionally (making music is also a deeply embodied process).
But we also have other senses…near senses.
Near senses help us connect to our internal environment.
They (typically) include:
Tactile - the sense of touch, pressure, temperature, and pain (specific to the surface of the body)
Proprioception - awareness of body position and movement (ie. being able to identify where you are in space)
Vestibular - sense of balance, movement, and spatial orientation (mediated by the inner ear)
Interoception - sensing internal signals from your body (ex. hunger, satiety, satisfaction, fullness, fatigue, need to use the bathroom, heart rate, etc.)
I would also include:
Neuroception - automatic (below conscious awareness) scanning of the environment (internal and external) for signals of safety/ threat to inform the nervous system response (rest/digist, fight/flight, freeze).
We can also use these near senses to practice embodiment.
Here are some examples of how we might use our near senses to practice embodiment:
balance activities: sitting or standing on an unstable surface (sitting on a large resistance ball or ‘sit disk’ or standing on one leg, or a wobble board) and noticing our balance, movement, and orientation.
tactile play: holding different objects (ex. soft, textured, prickly, hard, edgy, sand, etc.) in our hand and noticing how we feel physically and emotionally.
heart sensing: noticing your heart rate in different states (sitting quietly, moving gently, moving more vigorously).
Want to engage BOTH near & far senses?
Move your body to music (yes, dance). Moving to music is wonderful engages your near senses of proprioception and vestibular sense, but also engages the far sense of sound!
IMPORTANT: this is not some TikTok choreo! This is FREE-FORM movement.
You might...
Bob back and forth in your seat as you feel the vibration of the beat in your feet or bum.
Rock and sway your shoulders as you connect with the rhythm.
HOP and shake, then sway and groove.
Full-body ROCK OUT to the building energy.
Lay on the floor, gently feeling and simply being with the sounds.
There is NO RIGHT OR WRONG way to do this.
Just put on music that inspires YOU and MOVE in instinctive, intuitive ways.
And dance like no one is watching…because dancing for someone else’s eyes? That’s objectifying your body (and what we’re working away from).
Do it solo. In your jammies or whatever inspires you. Just you and your (awesome) body.
Trust she/ he/ they know how.
Onward in thriving,
Gillian