Mindfulness Exercise
Recognizing Feelings in Your Body
Learn to notice the physical sensations in your body earlier, so you have more room to respond.
BookmarkAbout This Practice
This is a body-scan practice. You move your attention slowly through your body, region by region, noticing the physical sensations that are present, such as tightness, warmth, pressure and movement, and allowing them to be there without trying to change them. Practiced regularly, it builds the skill of reading your body’s signals early, before they have grown strong enough to be uncomfortable.
Our emotions play out in our bodies, so noticing these sensations helps you understand your emotions earlier and manage them before you are caught up in them. With practice you also become quicker to recognize when a judgment or reaction has been added to what you are actually feeling, and you can shift from “I am angry” to “I am experiencing anger in my body”, placing some space between you and the experience.
Guided Practice
Choose the practice length that suits you today.
Recognizing Feelings in Your Body
Practice Methods
Meditation
Sit or lie down comfortably, with your eyes closed or resting softly. Follow along with the audio recording.
Writing
Move through the body one region at a time. Pause before writing so you can notice the sensations directly. Body region: Write the region you are observing, such as your head, neck, shoulders, back, arms, hands, chest, abdomen, pelvis, legs, or feet. Physical sensations: Describe only what you can physically notice: temperature, pressure, movement, vibration, tension, contact, stillness, or no clear sensation. Changes: Remain with the region briefly. Record whether the sensation stayed the same, became stronger or weaker, moved, or disappeared. Your response: Note any judgment, fear, or urge to change the sensation.
Inner Child
There is no inner child version for this practice.
Mirror
Sit or stand where you can see your reflection. Keep your eyes open. Use a soft gaze if direct eye contact feels uncomfortable. Move your attention through your body region by region while maintaining a relaxed view of your reflection. Notice the physical sensations in each region before moving on. If a sensation feels uncomfortable, look at your reflection and say: I can notice this sensation without judging myself. If fear or self-criticism appears, recognize that response and return to the direct physical sensations in the body. Finish by noticing your whole body at once.
Real-World Practice
Use this during an ordinary activity when it is safe to check your body without losing awareness of your surroundings. Choose one body region. Notice the physical sensations present there: temperature, pressure, movement, tension, contact, stillness, or no clear sensation. Do not immediately label the sensation as good or bad. Notice what it physically feels like and whether it changes. If attention moves into a story or judgment, return to the body sensation and then continue with your activity.
Micro Practice: Just Three Breaths…
- Breath – Notice one body sensation.
- Breath – Notice its physical qualities.
- Breath – Allow it to be present as you continue.