Notice That
Do you ever have moments when all of sudden you realize you’ve been clenching your teeth, or wringing your hands, and you didn’t even know it until minutes later?
Stress often manifests itself physically and somatically, before we register it consciously.
This week’s lessons are all about paying greater attention to the body, so that we can listen to its signals when it’s telling us we need to slow down, to “rest and digest.” When we feel pain or tension, it is not a “problem;” it is a message that we need to take time to tend to ourselves. This may mean getting more sleep, engaging in soothing self-care activities, connecting with loved ones, taking a warm bath, drinking water or eating healthy foods, practicing mindfulness, or perhaps seeing a doctor.
In his book Body Sense, Alan Fogel suggests doing a “Body Count” by checking in with how aware we are of the body on a daily basis. Consider the following questions: (adapted from Fogel, 2009).
- How aware are you of your body while you are at work? at home?
- Are you aware of how you breathe throughout the day? Do you ever notice tension or restriction in your breathing?
- Do you hold your toothbrush with greater tension than necessary? Do you “white knuckle” the steering wheel in your car even when things are safe?
- Do you often strain your neck as you look at a computer or a phone?
- Do you notice your legs are sometimes restless, or times when you are really fidgety during the day?
- When you become aware of discomfort in your body during the day, do you do anything to alleviate it? Or do you just push through it?
- Do you ever rest/nap during the day?
- Do you notice tension in your jaw, neck, or shoulders by the end of the day?
- Do you notice things like fatigue, headaches, or stomachaches when they begin, or do they only grab your attention when they get really bad?
- When you feel tired or achy, do you know what happened to create that state in your body?
- Do you ever stop during your day to check in with how your body is feeling?
- Do you ever engage in an activity during your day that has no agenda except to relax?
- Do you seek help when you need it?
As you consider these questions, it isn’t about judging or criticizing yourself. It’s about noticing. How aware are you of your body during the day?
Perhaps a few of these questions resonated with you, either because you realized the question referenced an ailment you suffer from, or an aspect of your body you hardly ever notice. Select a few of these to focus on as part(s) of the body you will bring greater awareness to this week.
The exercises in the remaining lessons this week will help you cultivate this greater sense of embodiment. To begin with, download the worksheet here to reflect on your body’s “stress signature” and “calm signature.”