Developing Embodiment

Embodiment means becoming more connected to the body. This happens when we become more aware of what is happening both inside and outside of ourselves. This includes the so-called exteroceptors, or more usually known as the five senses of what we can see, hear, smell, touch and feel in any given moment. It also includes the interoceptors, which is anything we pick up on inside the body: sensations of movement, tightness, temperature. It includes our sense of where we are in time and space. These senses are part of the workings of the nervous system.

Benefits of Being More Embodied

The benefits of being more in touch with the senses and the body is that we can start to notice more of what is happening in the moment. This can help us to connect mind and body, and to bring the unconscious to the conscious. For example, we may become aware that in certain situations the heart is beating faster, or that our stomachs are tightening. By putting attention on those parts, it can be surprising what we start to notice. This is also the same for picking up on different thoughts – often, things we did not even know were there! This can pave the way for starting to make any desired changes in our lives. When we are connected with the 5 senses, we can also start to feel more alive – the world around us can feel brighter, closer, fresher.

Becoming more embodied helps us to become more aware of the mind-body connection, as these are part of the same organism, and not separate. What we think impacts on what we feel in the body, and vice versa. Noticing one can help us to become aware of the other, and, over time, change it if we want to. 

Tips for Cultivating Embodiment

• Meditation with the senses: cultivate mindfulness by practicing noticing what is happening outside of you to start with, then moving attention to the inside. Spend just a minute or two a day initially, checking in with yourself what your 5 senses are doing, and what is happening inside. Bring attention to how you are walking, or sitting, or how the water feels on your skin when you are in the shower or bath.
• Meditation on the inner experience: When focusing on the inside, you can notice the different sensations in the body, or just observe the thoughts. Allow them to come and go, as much as possible just noticing what is happening with curiosity.
• Notice the breath: bringing attention to the breath can serve as a window into connecting the conscious and unconscious, as this is the only activity we can do totally consciously or totally unconsciously. Just slowing down the breath is often enough to bring a greater sense of calm and relaxation, by promoting the activation of the parasympathetic branch of the nervous system.
• Start off small – don’t try and force yourself to pay attention to everything for longer than you are comfortable. Even a few seconds to start with is enough – it will expand over time with repeated practice
• Become aware of not being aware – whenever you catch yourself drifting off into thoughts about something else, and remember that you are no longer focusing on the here and now, keep bringing yourself back. This way, you will train the habit of returning to the present moment, and being able to stay there longer
• Becoming embodied can be particularly difficult in cases where difficult emotions, thoughts or sensations are uncovered in the process. There are often elaborate defence mechanisms that are set up in order for us to not feel or notice these things, and so there may be a great amount of resistance to the process. If difficulty is experienced, it is a good idea to get help from a therapist in working through anything which is coming up.