If you haven’t been taught, or you’ve spent a long time disconnected, how would you know what “being in your body” actually means? What does it look like?

These ideas can be a bit abstract and mystical.

Here are 5 simple steps which might allow you to gently and gradually notice and inhabit your physical body.

  • BREATHE – Follow 5 breaths. Don’t try to change anything about your breathing, just notice it as fully as you can. You might observe it as if you are an alien who has never encountered breathing before.
  • ENERGY – Notice the quality of your energy. Is it fizzy and urgent or heavy and slow? Somewhere in between?
  • EMOTIONS – Explore the way you feel. How do you know you feel that way? Notice everything you can about the feeling. Name it.
  • THINKING – What does your mind say about the situation? Imagine writing your thoughts down to tease out the threads. Try to make these observations without judgement.
  • BODY – Direct the attention you have taken to visit all those areas before, to the top of your head and let it move slowly through your body. Follow it down, picking up any noticeable sensations, pain, areas of tension or release until you reach your toes.

These five steps might help you to notice your current experience. Do they help you to feel grounded and regulated?

It’s possible that they might also bring your attention to the fact that you are sometimes dysregulated: activated, and overwhelmed or shut off and disconnected. If that’s the case, I invite you to notice that. Then perhaps you can also explore some ways to soothe your system or awaken it into action in response to those experiences.

If one step in particular feels uncomfortable or painful and overwhelming, give yourself permission to try it another time, perhaps while you’re with someone you feel safe with, or skip it altogether. These exercises are intended to be exploratory and gentle, and are by no means a one size fits all.