Increasing Mind-Body Connection Through Observation
The world can be a much more exciting place when we take a moment to observe ourselves, others, and the world around us with a sense of curiosity. Our world is so fast-paced, though, and there is a strong value system in our culture to be efficient and produce at a rapid speed and in heavy volumes. While there are messages being sent to us to slow down, smell the roses, and take time for self-care, even still, the pressure to produce and to keep moving almost feels inherent and difficult to break away from. To be moving at such a fast speed can be valuable, though, and one may find that they are able to accomplish so much in a short period which can feel very rewarding. This fast pace is reinforced in our society since people are financially rewarded or given promotions if they consistently produce rapidly. Unfortunately, moving this fast does have its consequences, one of which could be the potential of losing connection to one's own self and body.
While there are several ways to connect to one’s body, we will highlight the role that observing can have in forming this connection. To observe something is to pay attention with purpose or control your attention (Linehan, 2015). Observing oneself - physical sensations in the body or on the skin, urges to do something, thoughts in one’s mind, to one’s breath, to emotions surfacing - are all ways one can observe themselves and to increase a sense of connection. For example, how many times have you operated at 100mph in a given day, only to finally slow down at the end of the day or rest your head on your pillow and find that your stomach hurts or aches of hunger, or your back is in pain, or a particular emotion suddenly surfaces, or your mind begins to ruminate uncontrollably? These could all be signs that you have been disconnected from yourself throughout the day because you were too busy moving and producing. Here are some small examples of how this observation can work:
Observe the aroma around you, whether it be your cup of coffee, a lit candle, or the food cooking. Notice the way you emotionally feel when you smell this and see if your body responds in a way that tells you that it’s something you enjoy or not do enjoy.
Observe the beating of your heart when you find that your breathing has escalated. Then, stop to consider what resulted in this increased heart rate. Was it the TV show you have on? The podcast you are listening to? The Instagram post you just saw? Or are you dreading a conversation you are about to have?
Observe your urge to do something that may feel impulsive. Imagine your urge rising in intensity like a wave, and then observe the urge decrease in intensity as a wave does when it crashes onto the sand.
Observe very closely how your skin feels when you touch something such as a soft blanket, a pet, a piece of fruit, or another texture around your house.
Observe the thoughts that surface in your mind. Consider your thoughts like clouds in the sky that swiftly float from left to right, then out of sight. Do not over-connect to the thought or try to push the thought away. Be curious when you notice a distinct thought surface (e.g., “I just had a thought that ‘I can’t do this. I wonder where that came from?”). (Linehan, 2015).
Increasing connection to one’s body is sometimes an uncomfortable experience because a result can be that someone finally becomes aware of emotions, pain, thoughts, or sensations that they were able to avoid (intentionally or unintentionally). If this is the case for you, it is essential to be as gentle and non-judgmental as possible and let yourself start with baby steps. Like the examples mentioned above, it may be that you start small with noticing thoughts when you do something you enjoy or when you’re doing something only mildly irritating instead of diving into a 30-minute meditation when you’re feeling extremely upset. The simple practice of connecting to yourself will eventually be a skill to cultivate over time, and the strength to tolerate any discomfort will come with consistent practice.
-Katie K. LMHC, SUDP
Citation:
Linehan, M. M. (2015). DBT (R) skills training handouts and worksheets, second edition (2nd ed.). Guilford Publications.
Check out these other great blogs for ways to connect with your body:
Ways to increase mind-body connection: https://yoga2all.com/meditation/mind-body-connection/
How mind-muscle connection can improve your physical workout experience: https://www.aimhumanperformance.com/blog/2018/6/7/the-science-behind-the-mind-muscle-connection