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Methods to get out of your head, into your physique


Studying Time: 6 minutes

Do you know your head and your physique are linked? No, actually…they aren’t separated on the neck! OK, I’m being slightly flippant there, however let’s face it, many people do stroll round as if there was a spot above our collarbones, not less than a few of the time.

If you wish to discuss physiology, our brains and our our bodies are in fixed two-way communication. That ensures that essential-to-life features like respiration and circulation occur 24-7. This communication additionally impacts the state of your nervous system – whether or not you’re in combat, flight, freeze, please or (ideally) relaxation mode. And, as a result of a lot of the mood-boosting chemical serotonin is produced in your intestines, the well being of your intestine undoubtedly impacts the state of your mind.

And people are only a few examples. A powerful mind-body connection helps us take care of our well being and well-being in numerous methods.

But it surely’s common to be all up in our heads, caught up in our ideas, our worries, our anxieties. Our brains can spin probably the most doomsday, no-happy-endings-here tales concerning the state of the nation, the world, {our relationships}, our our bodies. Oh yeah…what about your physique? How do you get into it?

Cease and scent the roses

Whether or not you’re a worrier, a planner, or are simply too busy, if you spend most of your time misplaced in your ideas, your expertise of life will get brief shrift. As a result of if you’re considering, you aren’t noticing and experiencing the current second. You aren’t aware.

In fact, to get out of your head, you could have to concentrate on if you’re caught there, replaying previous occasions or rehearsing future situations. However, how you try this? We’ve already established that if you’re caught up in ideas, you aren’t very conscious.

You may merely seize the second if you do occur to note you’re in your head and just about oblivious to the world round you. You can even set exterior reminders (alarms, cellphone notifications) prompting you to cease what you’re doing (and considering) and drop down into your physique.

The 2 methods I like to do that are to get grounded or to do a physique scan. Whenever you “floor” your self, you flip your consideration to the locations the place your physique contacts surfaces.

  • Your ft on the ground
  • Your butt and the again of your thighs in a chair
  • The again of your physique on the ground or mattress

These turn into proxies for the bottom, or earth. Therefore “grounding.” (Doing a gradual barefoot strolling meditation exterior on grass or different protected surfaces is usually a pretty, and literal, grounding train. You may additionally stand, sit or lay within the grass.)

There are numerous types of physique scans, however they primarily boil all the way down to putting your consideration one physique half at a time, beginning on the head or the toes (your alternative), and observe what you’re feeling there. Stress? Tingling? Vitality? Tightness? Softness? Contraction? Expansiveness? Heat?

A quick observe about trauma

If in case you have a historical past of bodily or sexual trauma, or in case you have endured numerous verbal abuse directed at your physique, then your physique won’t really feel like a protected place to be. You could not need to drop down into your physique through a physique scan. The truth is it won’t be a good suggestion for you to take action with out skilled steering from a trauma or somatic therapist.

Usually, grounding workouts are protected and helpful for trauma survivors, since you’re merely connecting with the bodily world. As talked about above, this may take the type of turning your consideration to the texture of your ft on the ground or your butt within the chair. You can even flip your consideration, and your senses, to the world round you. You possibly can take a look at, and title, objects, textures or colours. You possibly can discover and title smells or sounds.

Strolling can be a grounding train (offered you’ll be able to stroll). You possibly can discover your ft hanging the bottom, the texture of the breeze or solar in your pores and skin, the sounds of birds or rustling leaves.

Why it’s value slowing your roll

Are you speeding on a regular basis? If that’s the case, you’re most likely considering, and never experiencing your physique and its environment. I broke my little toe this fashion a number of years in the past, speeding out of my bed room to…I don’t even keep in mind why…and stubbing my toe on one of many wood mattress posts. I certain skilled my physique then!

Whenever you transfer extra slowly, you discover extra. I put a halt to energy strolling whereas sightseeing on trip a couple of years after the damaged toe incident, as a result of I needed to SEE issues, not simply race from level A to level B. (This was in Hawaii, no much less, which is an ideal place to gradual your tempo.) Slowing down once I fold fitted sheets makes the method extra satisfying, much less irritating .(I’ve the method down, however it goes extra easily when accomplished slowly.)

Slowing down will be formal or casual. Tai chi, which includes gradual, acutely aware motion together with deep respiration is one formal observe, and analysis reveals that individuals who do observe it are much less more likely to expertise stress, anxiousness or melancholy. For now, considered one of my casual practices is to stroll by my backyard each day (even when I’m not truly gardening) to admire and test in on every plant.

One other casual slow-down observe is to mindfully bathe or bathe (this can be grounding, as a result of water is a pure ingredient). I’ll admit that I do a few of my greatest considering within the bathe, however typically I deliberately take note of how the water feels on my pores and skin. You can even flip it into a pleasant work-to-home transition by visualizing the stresses of the day washing or soaking away.

Interoceptive consciousness

One key ingredient of Intuitive Consuming is interoceptive consciousness. This contains the flexibility to note inner cues of starvation and fullness, however it’s a lot greater than that – it’s about perceiving all method of inner states and sensations. A full bladder. A “intestine feeling” about somebody. A racing coronary heart. Plus, any of the sensations (and extra) that I discussed above when speaking about physique scans.

That final bit is vital, as a result of whereas ideas are in our head, feelings are felt, skilled and saved in our our bodies. Totally different feelings activate totally different elements of the physique. Certainly one of my “tells” for once I’ve been experiencing low-level stress for a time period (usually when I’ve numerous a number of deadlines in fast succession) is that my higher again will turn into very tense. Usually, that’s what I discover first, then I notice, “Oh yeah…the previous couple of weeks have been aggravating!” Then I prioritize becoming in some significant self-care.

We will’t are inclined to our feelings if we don’t discover them. Being conscious of physique sensations related to feelings does greater than inform us that we’re feeling one thing, it could assist us establish what emotion we’re feeling. I assumed this text on Greatist mentioned this concept properly.

After we can establish our feelings, we are able to then both make room for them to fade, or take motion to minimize their depth extra rapidly. To echo what I mentioned about trauma above, if it doesn’t really feel protected to be in your physique, then tuning into how feelings really feel within the physique received’t really feel protected both.

Equally, people who find themselves neurodivergent (ADHD, autism spectrum dysfunction, or numerous different situations) could have bother with interoception. That can be true for neurotypical individuals who have simply spent a LOT of time of their heads, though they’ll often enhance interoceptive abilities in the event that they so select.


Carrie Dennett is a Pacific Northwest-based registered dietitian nutritionist, freelance author, intuitive consuming counselor, writer, and speaker. Her superpowers embody busting vitamin myths and empowering girls to really feel higher of their our bodies and make meals selections that help pleasure, vitamin and well being.

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