Simple ways to bring more awareness into your day.
Embodiment doesn’t have to mean setting aside a long period of time to practise. We are embodied all the time — walking, sitting, working, talking, resting and going about our everyday lives.
Sometimes, a small moment of noticing is enough to reconnect with yourself.
This resource offers some simple ways to bring movement and embodied awareness into everyday life. You don’t need to do all of them. You might find one that feels useful today and leave the others for another time.
1. Begin your day by arriving in your body
Before getting caught up in everything the day has to bring, take a moment to notice yourself.
You might stretch gently as you get out of bed, roll your shoulders, sway from side to side or reach your arms overhead.
Or simply pause.
Notice your feet making contact with the floor.
Notice your breathing.
Notice how your body feels this morning.
You might ask yourself:
What do I need today?
There is no need to come up with an answer. The question itself can be a way of beginning the day with greater awareness.
2. Take a moment to check in
During the day, particularly when you’ve been concentrating or rushing from one thing to another, pause for a moment.
Notice your body.
Where are you holding tension?
Are your shoulders raised? Is your jaw tight? Are you gripping something? Are you breathing freely?
You could gently move, stretch or change your position.
Perhaps stand up and walk around.
Perhaps take a few slower breaths.
Or perhaps simply notice what is there.
You don’t always have to fix what you find.
Sometimes becoming aware is the first step.
3. Notice movement in connection with others
Much of our communication happens through the body.
We respond to someone’s facial expression, tone of voice, posture and gestures. We naturally adjust our movements when we walk alongside someone or share a space.
You might become curious about this in your everyday interactions.
Notice:
- how you position yourself in relation to another person
- whether you lean towards or away from them
- how your body responds when someone approaches
- the rhythm of walking or moving alongside someone
- moments when you feel comfortable and connected.
You don’t need to analyse these experiences.
Simply noticing how you experience yourself with other people can bring another dimension to awareness.
4. Listen to your body’s boundaries
Sometimes our bodies respond before we have found the words.
You might notice yourself leaning away, becoming tense, holding your breath or wanting to create more space.
At other times, your body may feel more open, relaxed or drawn towards something.
These sensations aren’t instructions that you have to follow, and they don’t always tell the whole story. But they can offer useful information to consider alongside your thoughts and feelings.
The next time you are unsure about something, you might pause and ask:
What am I noticing in my body?
What happens when I imagine saying yes?
What happens when I imagine saying no?
Give yourself permission to notice before deciding.
5. Make space for joyful movement
Movement doesn’t always need to have a purpose.
You don’t have to exercise, improve your fitness or achieve anything.
Sometimes movement can simply feel good.
Put on a favourite piece of music and let yourself move.
Stretch.
Sway.
Walk somewhere you enjoy.
Shake out your hands.
Move in a way that makes you smile.
Perhaps let yourself move without worrying about how it looks.
What kind of movement feels good to you today?
Joy can be found in very small movements as well as big ones.
A small practice for everyday life
You could choose just one of these ideas and experiment with it over the next few days.
Perhaps pause before reaching for your phone in the morning.
Perhaps take a moment to notice your body when you move from one activity to another.
Perhaps notice how your body feels when you are with someone you trust.
Perhaps put on one song and move simply because you enjoy it.
There is no need to turn this into another thing you have to remember to do.
Instead, see if you can find small moments of embodied awareness within things you are already doing.
A final pause
At the end of the day, you might take a moment to ask:
When did I feel most connected to myself today?
Perhaps there was a moment of ease, movement, connection, pleasure or simply being present.
You don’t need to hold on to it.
Just notice.
Embodied wellbeing isn’t about doing things perfectly. It is about developing a little more curiosity about your experience, one moment at a time.
A gentle reminder
Move in ways that feel comfortable and appropriate for you. You can always make a movement smaller, change it, pause or stop.
If noticing your body brings up something uncomfortable or overwhelming, you don’t have to stay with it. You can return your attention to your surroundings or choose something that feels more settling.