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What’s Happening in My Body?

Thu, 06 Feb 2025 16:19:08 GMT

Guide to increase your somatic (body) awareness and intelligence and to help you better listen to all the ways your body communicates with you.

“The felt sense is a medium through which we experience the fullness of sensations and knowledge of ourselves.”

~ Peter Levine, from Waking the Tiger

SENSE MORE, THINK LESS

In order to sense more, this also means you must SLOW DOWN and practice sending your attention into the body to listen with care and curiosity.

As you learn to listen or attune to your body you will:

• Become a maven at self-care

• Come into a deeper knowing, understanding and love for yourself

• Become more aware of and responsive to your needs and desires

• Improve your ability to set healthy boundaries

• Feel more grounded

• Increase your resilience during stressful events

• Have greater access to pleasure, joy and ease

Since the body can only live in present time, as you learn to observe and name what’s happening in your body, you arrive fully in the now.

The 5 Senses: Touch, Taste, Smell, Sight and Sound

An easy entry into your body’s wisdom begins with the five senses. Did you know that touch is the very first sense we develop? As little babies in utero, we are bathed in our mother’s amniotic fluid which is the environment that nourishes and sustains us until birth.

Consider some of these questions related to the sense of touch:

• Do you get enough, healthy, loving and safe touch every day?

• What tells you when the touch you are receiving is “just right?”

• What sensations describe the kind of touch you enjoy?

• How do you like to be held or touched?

Other 5 senses questions:

• What sense is most alive for you? Does this change depending on the environment?

• What are you touching, seeing, smelling, tasting or hearing right now?

• Describe what you are: Hearing (silence, rustling, loud...)

Seeing (is your vision clear and sharp? Hazy? Tunnel vision? Spotty?)
Smelling (sweet, rotting, pungent, harsh...)
Touching (hard, furry, gritty, heavy, smooth...)
Tasting (sweet, chalky, savory, burnt...)

Breath

Often, the quality of our breathing speaks to our stress and emotional states. Noticing breath is a foundation practice of mindful attention and somatic awareness.

Questions about our breathing:

• Can you describe the quality of your breathing? Some words to describe your breath: fast, deep, slow, steady, pressured, shallow, constricted

• What parts of your body move when you breathe? Chest? Shoulders? Belly?

• How do changes in posture affect your breathing?

Physiological Cues

Physiological cues can give us information about which branch of the nervous system, the sympathetic or the parasympathetic branch, is operating. The Sympathetic Nervous System (SNS) governs fight, flight and taking action. It’s like the accelerator in the nervous system and uses cortisol and adrenaline to rev us up.

Words to describe SNS functioning include: arousal, activation, excitation, and stress. The Parasympathetic Nervous System (PNS) governs rest and digest/feed and breed functions. The PNS puts the breaks on the SNS and helps us to slow down and settle.

Words to describe PNS functioning include: settling, deactivation, relaxation, and slowing down.

Many of the physiological cues listed below can be described as “auto-regulated,” meaning that the body is wired to take care of these things for you so that you don’t have to manage them.

Here are physiological cues to notice:

Appetite: What are you craving? What tells you when you’re hungry? Do you know when you are full?
Body temperature: Just right? Chills? Hot flashes?
Bowel movements: How often are you peeing? What’s the quality of your pee? Are you pooping regularly? What’s the quality of your poo?
Digestion: Bloated? Gassy? Can you feel your belly digesting after you’ve eaten?
Heart rate: Pounding? Smooth? Even? Calm? Can you feel your heart beating?
Moisture level of your eyes: Wet? Tearful? Dry?
Respiration: rate, quality of your breath?
Skin: Clammy? Sweaty? Dry? Moist? Itchy?

Sensation!

The ability to observe and name sensations is an essential skill to increasing your somatic awareness and intelligence; it’s called interception. Being able to identify sensations in the body gives us important information that allows us to respond to our needs more quickly, effectively and meaningfully. Below is a beginning list of sensations and questions to consider:

1. Air current: Can you feel air on your skin? Describe what it feels like. Sensation words: gentle, warm, soft, rushing, cool, crisp, still

2. Density: Is the sensation, light, heavy or someplace in between? Sensation words: soft, hard, squishy, fluid, packed

3. Color: Does the sensation have a color or hue? Is the color opaque, transparent, solid?

4. Movement/Energy: How does the sensation move? Pulsing? Erratic? Wavy? Jagged? Is there a speed to the sensation: Fast? Slow? Still?

5. Form/shape: What form or shape does the sensation assume? Flat? Circular? Blobby?

6. Nothingness/ absence of sensation: Numb? Blank? Empty?

7. Pain: Where does it hurt? What would help alleviate the pain? Sensation words: stinging, tender, throbbing, irritated, stiff, itchy, inflamed, dull

8. Pressure: Where do you notice pressure? Does the pressure move in a certain direction? Sensation words: intense, light, wavy, throbbing, painful

9. Tension: Where? How intense on a scale of 1-10?

10. Tingling: Where do you notice tingling in your body? Is it warm? Like pins and needles? How does it move or travel in your body Sensation words: Prickly, tingly, vibrating, wave-like, warm, cool, painful

Posture of Face and Body

Our facial expressions and body posture often communicate much more than we realize. Our postures communicate what’s happening on our insides, like our emotions and sense of self.

Here are some questions to help you notice what your face and body are doing:

• Is your body stance more open or more closed? What tells you that?

• Is your eye contact a hard stare? A soft gaze? Are you avoiding eye contact?

• Is your jaw clenched, soft or just right?

• How does your face feel: Soft Tight? Do you know what your facial expression conveys?

• What are your shoulders doing? Up by your ears or easily resting down?

• How does your neck feel? What’s your neck doing?

• How do your spine and back feel? Slumped? Rigid? Sore? Tight? Fluid?

Brace Patterns

A brace pattern is a habitual way that you hold your body in any given situation such that your muscles are engaged or contracted for a prolonged state. When we are able to identify how our body might be bracing, that awareness gives us the power to do something different, especially when we can recognize that our brace pattern is painful and/or uncomfortable.

Examples of brace patterns include:

• Shrugging your shoulders up by your ears

• Clenching your jaw

• Sucking in your stomach

• Curling your toes

• “Hard gazing” with your eyes such that your muscles around your eyes feel tense

Location

• Where do you notice feeling neutral, solid or alive and well? Where feels good right now?

• Where do you notice your body trying to get your attention?

• Where does the sensation begin and end in your body?

Impulse

Coming into awareness of what our body WANTS TO DO, or noticing impulses, brings us into the power of choice. When we react without awareness, this can lead to acting out of integrity and/or engaging in self-destructive behaviors.

Here are some questions to consider:

• What wants to happen right now?

• How does my body want to express itself through movement or action?

• What happens if I sit with an impulse without acting on it?

• What might these impulses be telling me about what’s happening right now?

Emotions

One of the ways that I think about e-motions is energy in motion. What’s true is that all emotions have a corresponding motor program that goes with it, meaning an action or gesture to express that energy in motion.

When exploring your emotions, here are some questions to consider:

• Where in your body do you feel the emotion?

• What sensations come along with the emotion? Warmth? Tingling? Softness?

• What impulses are present with the emotion?

• What’s your body doing when the emotion is present? Crying? Constricting? Eyes widening? Jaw clenching?

• Which emotions give you more energy? Which ones feel draining or tiring?

Movement and Energy

• How does your body feel overall when you are in motion?

• What kinds of movement does your body enjoy doing? Dance? Running? Yoga?

• What is your body doing right now?

• How is your energy level right now? Up? Low? Just right? Crashing?

As you can see, the language of the body is wide, varied, nuanced and rich! The better you get at listening to your body, the more resilient you will become.

59 Mindfulness Journal Prompts

Thu, 06 Feb 2025 15:22:14 GMT

Mindfulness journaling is about reflecting on your mindfulness journey, helping you use writing as a way to grow your awareness. Whereas thinking can be circular and repetitive, putting thoughts down on the pages pushes you into a more linear and constructive mode. Writing can help you to make ideas more concrete. It may be that with journaling, you’re able to more fully flesh out your thoughts, and get to the core of what you believe.

Common focuses include gratitude, being present, noticing how you feel, paying attention to your senses, visioning, self-compassion, awareness, and mental and physical tension.

To get started, simply grab a notebook or open a new document on your computer, and reflect on or more of the following mindfulness journal prompts.

What made me smile today?
What are some challenges that stretch my limits and help me grow?
What comes easily to me these days?
In what ways (small or big) do I impact the world around me?
What habits am I working to change?
What’s something I’m procrastinating on right now? Why am I avoiding it?
In what ways do I feel loved right now?
What are three things I noticed this morning?
What obstacles to internal peace am I facing?
Where am I holding tension in my body right now?
Are there any relationship conflicts in my life that feel unresolved?
What things do I look forward to in the day to come?
What’s making me feel anxious or stressed right now?
Is there anything that I’d like to do differently in my life?
How can I feel more aligned in life, between my thoughts and actions?
Is there any part of myself that I’m holding back in the way I show up in the world?
How am I feeling about myself in this moment?
What makes me feel alive?
Am I content? If not, what are my biggest obstacles to feeling content?
What steps can I take to grow into the person I want to be?
What are 3 things I’m grateful for today?
Noticing the thoughts going through my head, here are 3 things that popup.
What do I appreciate the most about the life I live?
What past failures actually helped me to grow, or to learn what I want (and don’t want)?
What are the three qualities I love most about myself?
Are there things I’m holding against the people in my life?
What can I let go that would make my life freer and less tense?
What are some situations in recent days where I wasn’t present when interacting with people I care about?
What things in my life bring me joy? How can I do them more often?
If this was my last day on Earth, how would I approach the day?
In what ways can I be more compassionate towards myself?
In what ways can I forgive myself?
As a young child, what activities did you have fun with and get completely lost in?

What topics are you endlessly curious about?
What story am I telling myself right now, about the day to come or about my life? Can I replace this story with one that’s more useful and accurate?
What is a habit I’m proud I’ve developed over the last year?
What’s a time I’ve been able to pause before responding more mindfully?
Am I more aware of my emotions today than one year ago?
When is patience most needed in my life?
When do I feel most authentically “me”?
Is there anything in my life that I’m struggling to accept?
When do I most often notice falling into negative thought patterns? Arethere certain times of the day, energy levels, or activities that those patterns are linked to?
When do I notice myself trying to be something, or someone, who I’m not? How can I live more comfortably in my own body in those moments?
When do I feel most capable?
In what moments in the last week have I felt joyful?
What inspires me?
In what moments have I been thankful for trusting my intuition?
Something I’m excited about that’s coming up in my life is...
What in my life makes me smile?
As you journal, what can I hear? What can I smell? Going through my five senses, what do I notice?
What vision am I holding for the future? Do I feel like I’m dreaming big with this vision, or holding back based on what I think is possible?
How much time do I spend in the present, versus the past or the future?
Who in my life embodies a spirit and energy that I want to cultivate? How can I transform myself in that direction?
Am I allowing myself the rest I need to recharge?
When in the last week have I projected my negative energy onto others?
Are there ways I can avoid this in the future?
How does journaling feel right now? What emotions are coming up about the act of writing?
In what ways do I feel myself changing as a person?
Sit quietly for two minutes, then write. After letting my mind rest for a moment, what thoughts come up?
When have I missed out on fully experiencing something because I wasn’t mentally present?

RAIN: A mindfulness practice for difficult emotions

Thu, 06 Feb 2025 15:10:29 GMT

RAIN: A mindful practice for difficult emotions.

The description of this process is taken from Tara Brach’s writings, The RAIN of Self-Compassion and Finding True Refuge .

R: Recognize what’s going on.

You can awaken recognition simply by asking yourself: “What is happening inside me right now?” Call on your natural curiosity as you focus inward. Try to let go of any preconceived ideas and instead listen in a kind, receptive way to your body and heart, and bring awareness to whatever thoughts, emotions, feelings, or sensations are arising right here and now. Recognizing can be a simple mental whisper, noting what has come up.

A: Allow the experience to be there, just as it is.

Allowing means letting the thoughts, emotions, feelings, or sensations we have recognized simply be there, without trying to fix or avoid anything. You may feel a natural sense of aversion, of wishing that unpleasant feelings would go away, but as you become more willing to be present with “what is,” a different quality of attention will emerge. Allowing is not about making yourself happy with what you are noticing, it is a simple acknowledgment that things are the way they are in this moment.

I: Investigate with interest and care.

Once we have recognized and allowed what is arising, we can deepen our attention through investigation. To investigate, call on your natural curiosity —the desire to know truth—and direct a more focused attention to your present experience. You might ask yourself: What most wants attention? How am I experiencing this in my body? What am I believing? What does this vulnerable place want from me? What does it most need? Whatever the inquiry, your investigation will be most transformational if you step away from conceptualizing and bring your primary attention to the felt-sense in the body. When investigating, it is essential to approach experience in a nonjudgmental and kind way. This attitude of care helps create a sufficient sense of safety, making it possible to honestly connect with our hurts, fears and shame.

N: Nourish with Self-Compassion.

See if there is any expression of care that you would like to offer to yourself, to this vulnerable part of you: acknowledgement, forgiveness, love… You might try saying one of the following: I’m listening and I care. I’m here. I’m sorry and I love you. Or simply, It’s okay, it’s okay . Then sit and sense what it’s like now. Who are you when you are no longer caught in the story of this emotion? For this final part, there is nothing to do – realization, if it happens, arises spontaneously, on its own. Simply rest in your natural awareness.

Resources for Practicing Mindfulness

Thu, 06 Feb 2025 14:45:08 GMT

The Power of Mindfulness: A Journey Toward Non-Judgment and Emotional Freedom

Mindfulness and meditation have become cornerstones of modern wellness practices. Many people turn to these tools to reduce stress, improve mental clarity, and enhance emotional resilience. But what does mindfulness truly entail, and how does it support emotional freedom? By incorporating non-judgmental practices into mindfulness and meditation, we unlock pathways to peace and self-awareness that are essential for our well-being. In this blog post, we’ll explore how mindfulness, the principle of non-judgment, and Dialectical Behavioral Therapy (DBT) work together to help us achieve emotional balance.

Mindfulness and Meditation: The Foundation of Emotional Wellness

Mindfulness, the art of paying attention to the present moment without judgment, has gained traction for its profound impact on mental health. The Harvard Relaxation Room provides valuable insight into mindfulness practices that encourage individuals to slow down and cultivate a greater sense of awareness (Harvard, 2025). By focusing on the breath, bodily sensations, or even thoughts, mindfulness helps individuals tune into their own experience without becoming entangled in it. This practice invites a space for emotional observation rather than emotional reaction.

The Role of Non-Judgment in Mindfulness

One of the core principles of mindfulness is the concept of non-judgment. This means observing our thoughts, feelings, and sensations without labeling them as "good" or "bad." The act of judgment often creates an emotional barrier that keeps us stuck in cycles of self-criticism or external evaluation. But when we embrace non-judgment, we create space to simply be with our experience as it is—without attachment to labels or outcomes.

Mindful Ambition (2025) beautifully breaks down the importance of non-judgment, explaining how this practice frees us from emotional reactivity. The ability to experience moments without placing judgments on them allows us to reduce stress and anxiety, improve decision-making, and increase emotional intelligence. Through non-judgment, we begin to see ourselves more clearly, offering grace for imperfections and offering us the opportunity to embrace our emotions as they are, without the added weight of negative evaluation.

Integrating DBT: Non-Judgment as a Pathway to Emotional Freedom

While mindfulness helps us become aware of our inner world, Dialectical Behavioral Therapy (DBT) provides tools for transforming how we engage with it. One of the most powerful techniques in DBT is the "Wise Mind," a concept that blends rational thinking with emotional awareness. The "Wise Mind" serves as a balanced, intuitive state that allows us to respond to situations thoughtfully rather than impulsively.

A non-judgmental stance is integral to the Wise Mind, as it allows us to approach emotional triggers with compassion rather than criticism. According to Counseling Center Group (2025), embracing a non-judgmental stance enables individuals to access a balanced perspective on difficult emotions. This practice helps prevent unhealthy thought patterns like self-blame or catastrophic thinking, and instead promotes acceptance of difficult emotions as part of the human experience.

DBT teaches that it’s okay to feel emotions intensely, but it’s crucial not to act on them out of judgment. Instead, DBT encourages us to step back, observe, and accept emotions without trying to suppress or overindulge in them. This is particularly useful for managing strong emotions like anger, sadness, or frustration, which can often spiral out of control when we approach them with judgment.

Practicing Non-Judgment with Palouse Mindfulness

One wonderful resource for deepening mindfulness practice is Palouse Mindfulness, which offers free, guided courses and materials to help practitioners integrate mindfulness into their daily lives. The site provides a variety of exercises—many of which are rooted in the principle of non-judgment. These exercises encourage us to practice mindfulness in a way that refrains from labeling our experiences or feelings, instead focusing on acceptance.

The core idea behind Palouse Mindfulness’ approach is to move away from self-criticism and embrace an attitude of acceptance, which is a form of radical self-compassion. By taking time each day to practice non-judgmental awareness, individuals can create a buffer against the constant pull of negative self-talk and judgmental thoughts.

The Benefits of Non-Judgment in Daily Life

Reduced Anxiety and Stress : When we stop constantly evaluating our experiences, we free ourselves from anxiety about what’s "right" or "wrong." Non-judgmental mindfulness enables us to experience our lives with greater ease, leading to decreased stress levels.
Increased Self-Compassion : Instead of berating ourselves for perceived mistakes or flaws, a non-judgmental approach allows for kindness toward ourselves. This self-compassion helps us handle challenges with grace.
Enhanced Emotional Regulation : Non-judgment helps us to acknowledge and process our emotions without over-identifying with them. This leads to more balanced emotional responses, especially in stressful situations.
Improved Relationships : When we practice non-judgment, we become better listeners and more empathetic. We allow others to express themselves without fear of judgment, which deepens our connections with them.

Conclusion: The Journey Toward Emotional Freedom

Integrating mindfulness, non-judgment, and DBT into our daily lives is a powerful recipe for emotional freedom. By practicing non-judgment, we not only learn to cultivate a healthier relationship with ourselves, but we also unlock greater resilience in the face of life’s challenges. With resources like Harvard’s Relaxation Room, Palouse Mindfulness, and the DBT approach to the Wise Mind, we have all the tools we need to embrace the present moment and achieve a greater sense of peace and emotional stability.

As you embark on this journey, remember that non-judgment is not about achieving perfection; rather, it's about accepting the imperfection and fluidity of life with open arms. By embracing non-judgment, we open ourselves up to true emotional freedom.

Resources:

Mindfulness and Meditation- Harvard Relaxation Room

https://wellness.huhs.harvard.edu/mindfulness

Palouse Mindfulness- Practices (left column)

https://palousemindfulness.com/resources.htm

Non-Judgment: What is it? And Why Does it Matter? (4 Benefits)

https://mindfulambition.net/non-judgment/

DBT, Wise Mind

Embracing the Power of DBT Non-Judgemental Stance: A Path to Emotional Freedom

https://counselingcentergroup.com/dbt-non-judgemental-stance/

Recommended Applications for Better Mental Health

Tue, 14 Jan 2025 18:27:35 GMT

Mental Health Apps That Make Well-Being More Accessible: A Guide to Tools for Emotional Wellness

In today’s fast-paced world, maintaining mental health can feel like a daunting task. Whether you're juggling work, relationships, or personal challenges, the weight of stress, anxiety, and emotional turbulence can often be overwhelming. But what if managing your mental health could be as simple as opening an app? Thanks to a growing range of innovative mental health apps, self-care and emotional well-being are now more accessible than ever before.

From apps designed to help you manage emotions in just five minutes a day, to those offering in-depth support for conditions like PTSD and anxiety, these tools provide practical, science-backed methods to support your mental health journey. No longer do you have to navigate these challenges alone—now, there are digital companions guiding you every step of the way.

In this post, we’ll explore some of the best mental health apps available today. Whether you’re looking to reduce anxiety, improve mindfulness, or track emotional progress, there’s an app for you. Let’s dive into how each of these apps can help you build a healthier relationship with yourself, manage emotions more effectively, and promote long-term well-being.