Moving away from overthinking into embodied presence.
How often do you feel stuck in your head? Do you ever notice that you are going over things to the point where you are exhausting yourself? How about asking yourself a series of unhelpful questions, like why you did something or why someone else did?
Too often we try to think our way into a new way of feeling, rather than feeling our way into a new way of thinking.
The next time you feel stuck in the thought loop, instead of staying there, try dropping into your body. Notice what is happening. Is there a pain in your neck? A tightening in you chest? A rock in your stomach? A burning sensation in your body?
Go with the body sensation and stay with it, instead of attaching to your thoughts. I practice labeling it a sensation and getting the felt sense of it. The more I can be with the the sensation and really breath into it, the more able I am to move through it, and stay in the present rather than romanticizing or catastrophizing about the past or the future.
The concept I am referring to is embodied presence, which means being fully engaged and connected with the present moment through your body, rather than solely through your thoughts.
It means consciously inhabiting your body, paying attention to your physical sensations, emotions, and surroundings with openness and curiosity.
When you’re in an embodied state, you’re not “in your head” or distracted by thoughts about the past or future; instead, you’re grounded in the sensations, movements, and experiences happening in your body right now.
And the body holds so much wisdom.
Sometimes the people I coach have spent so much time fine tuning their rational brain, they almost can’t feel their bodies except when engaging in intense physical activity.
If you’re new to the practice of embodied presence, here are some practical tips to start:
Try the Body Scan
My introduction to mindfulness came at the Oxford Mindfulness Centre where I studied for 8 weeks, and we were taught to begin each day or end each night with a simple body scan. The course was designed by Mark Williams who wrote Mindfulness: A Practical Guide to Finding Peace in a Frantic World, and all of his meditations are now freely available online (linked below).
I highly recommend his body scan, where you mentally “check in” with each part of your body, from head to toe. It is so relaxing, and when practiced regularly can truly help you cultivate a relationship with your body.
Here is the link to try out these free meditations. Each are paced to gently connect you to yourself, allowing for exploration to move from thinking to sensing.
Mindful Movement
I have been practicing yoga for more than a decade now, but I also recommend slow walking or anything that requires you to pay attention to how your body feels as it moves and shifts, letting your awareness rest on each motion rather than rushing through it. There are so many other practices that can help you — tai chi, qigong, or any of the martial arts. The important point is to pay attention, notice what feels good and where there’s resistance; this can highlight areas where stress or emotions might be stored.
Pro tip: If you are new to movement and meditation, why not combine the two. Take the Frantic World meditations (linked above) with you for an intentional walk and see what may greet you. Bonus points if you happen to get to pet a passing dog!
Develop Sensory Awareness
Try focusing on textures, scents, and sounds around you. I remember our first homework assignment in the mindfulness course I took was to eat one raisin and take as long as possible. Focus on the flavor, texture, and how each chew makes you feel.
Positive Psychology has a great resource for exercises to try as you navigate developing sensory awareness (guess what, the raisin and body scan are both mentioned!). Every single one of these has helped me build a stronger connection to myself and can be profoundly grounding in moments of anxiety or uncertainty.
Engage in Breathwork
Practice breathing exercises like deep belly breathing or alternate nostril breathing to help connect with your body’s rhythms. Even five minutes a day of deep, intentional breathing can help you tune into how your breath affects your mood, stress levels, and mental clarity.
I have always found breathwork to be a very personal and sometimes vulnerable exercise. Start slow in a comfortable and safe place. If you are ready for more, I recommend trying a local yoga or meditation studio.
Pay Attention to Emotional Cues
Perhaps most importantly, notice that emotions often manifest as physical sensations in the body. Notice where you feel emotions like anxiety (tight chest), excitement (butterflies), or sadness (heavy heart). Practicing this awareness can help you identify and respond to emotions before they become overwhelming.
Learning to listen to your body takes time and patience, so start small and gradually build these practices into your routine. By tuning in to your body’s cues, you’ll find it easier to honor your needs and respond more consciously to whatever life brings.
