Body Mindfulness: 4 Techniques for Physical and Mental Wellness

Have you ever wished you could understand what your body is telling you? Why you sometimes don’t feel good, even though you’re technically “well?” Or perhaps you already feel good and want to push your body and mind to the next level, but don’t know how. It all starts with body mindfulness. Your body is talking; we just have to learn to listen.

Get out your listening ears and find out what your body has to say. I’ll tell you about two scenarios, and you tell me which one you relate to:

Life is okay, as far as you know. You’re stressed often at work (but who isn’t?), and you think you’re in good health. You haven’t had a heart attack and you can walk from the parking lot to your desk, so that’s good enough. Most days, you don’t feel good, but you don’t know what exactly feels off or why. It’s not severe enough to send you to the doctor, so you just try not to think about it.  

When you do make it in for your yearly check-up, the doctor tells you that you have high blood pressure, your blood sugar levels are all over the place, and you’re overweight. They give you some recommendations, assuring you that you’ll feel better if you start exercising and eating healthier. You assure them you will, and toss the recommendations in the garbage on the way out the door. That appointment was stressful, so you stop by the drive-through on your way home to grab a drink to curb your headache.

Today you feel well-rested with enough energy to get through the day. Last week you had a cold, so you took it easy, and the rest certainly paid off, because you’re back to feeling great. As you finish your work for the day, you notice your legs feel a bit stiff, so you take the long way around the building to get to your car. Once in your car, you take a breath, let your shoulders relax, and begin your drive home.

On the way, you see the person in the car next to you singing their best in-car concert. It makes you laugh, and a minute later, when your favorite song comes on, you do the same. You stop by the neighbor kid’s lemonade stand and then pull into the driveway. As you go inside and wash your hands, you can feel the stress of the workday washing down the drain with the bubbles. You had a good lunch, and don’t feel particularly hungry, so you make a simple salad with your favorite toppings for dinner.

Which of these describe you? Which of these do you describe you?

The difference between these two scenarios is body mindfulness.

Mindfulness of the body, simply put, is being present in your body. It is noticing how your body feels or reacts throughout the day. It is important to note that body mindfulness is not body judgment. Rather, it encourages the opposite – by being present with our bodies, we can understand how they move and feel. This leads us to see them with respect and compassion instead of critique.

Some people are naturally more in tune with their bodies than others. Those who spend a significant amount of time working on their bodies are more likely to notice. This includes athletes, gym-goers, yogis, and people with chronic health conditions, to name a few. While body awareness looks different for each one, these people work to make their bodies as efficient and functional as possible. As an endurance athlete, I have spent many, many miles training, and I often train without music so that I can listen to my body – what feels good, what hurts, and how much farther I can push.

For someone lifting weights, they are paying attention to how their body feels before, during, and after a set to determine how much weight to lift and how many reps they can do. People with ongoing health concerns are also more aware of how their body feels and functions. Those with diabetes keep track of blood sugar levels and people with autoimmune disorders watch for triggers and moderate activity based on pain. Each health condition varies, so individuals monitor their bodies to know when to go and when to stop.

The more we develop body mindfulness, the more we can give our bodies what they need. You will develop the ability to better recognize when (and what) your body needs to eat, when it needs rest, and when it’s ready to move. As you make it a habit to be mindful of your body, you’ll have improved health, reduced stress, and better decision-making skills to help you through each day.

As I’ve become more aware of my body, it has given me a greater sense of respect for it. Our bodies are built to move and achieve great things; different types of great things, but all great. Some bodies are built to climb mountains, while others can carry heavy loads. Some bend easily and others withstand impact.

Becoming mindful of your body is often the first step in finding a fitness routine or physical activity that you enjoy doing and are good at. It’s a question I ask each personal training client I meet with: “What do you enjoy doing out of the gym?” This tells me a lot about how to help them become aware of their body. Some tell me they like to garden, others take care of children, and others like to sit and read.

Since we all tend to gravitate toward activities that make us feel good or that we feel at least a little talented at, I look at patterns of what they’re already doing and then guide them to use those activities to become more aware of their bodies.

So how can you become more mindful of your body? Here are 4 ways to be present with your body:

This is certainly easier said than done, but it is also one of the most simple and impactful ways to get started. Many people today live in societies where food is easily accessible all hours of the day and night, making it easy to eat without thinking about it. This can lead to overeating and ignoring (or misinterpreting) hunger and fullness cues. Rather than just eating when we’re hungry, some may eat when they experience other emotions, such as stress, happiness, or sadness. By taking a step back before we eat and asking: “What am I feeling right now? Am I hungry or am I experiencing an emotion that may be triggering my desire to eat?” Becoming aware of our bodies’ needs and feelings helps us understand how to fuel our bodies in a healthier way.

Ask why you’re eating before you take the first bite. Eat slowly and without distractions.

Research has shown that the reason many people exercise is for the feelings they have during and after their workout. Some people may think of exercise as sweaty and uncomfortable, while others describe it as burning and exhilarating. Part of the difference between the two is body mindfulness. If you only pay attention to the negative parts of exercise – fatigue, aching muscles, sweating – then you’ll likely have a negative experience and not want to continue. If you focus on the positive aspects of exercise – building strength, improving health, endorphins – you’re more likely to have an overall positive experience and want to continue exercising. So the next time you move, be mindful of what feels good and let it guide your experience.

Start with movement that you enjoy. Physical activity doesn’t always need to be difficult. Choose something that is easy or fun and then ask yourself “What about this activity feels good right now?”   

Equally important as moving is rest and recovery. For those of us who are seemingly always on the go, adequate rest is necessary if we are to create a sustainable lifestyle. The old adage “you can sleep when you’re dead” is not the best advice in today’s modern world. Our bodies and minds need time and space to recover from all that is thrown at us over the course of the day. The need for recovery was a key factor in starting The Rise & Flow, as I was looking for a way to find a state of flow and live a more balanced life. Just as you make time for work, meals, and hopefully physical activity, dedicate time for rest and take it seriously (this means enjoying resting and not feeling guilty about it).  

Choose a time and a restful activity and incorporate it into your day – every day. If you can, add it just before or after a stressful part of your day to help you work through challenges or let go of them after.

This is one we love to hate. Emotions themselves can be challenging to deal with. We hold onto some emotions with a death grip while doing all we can to push others away. Whenever we pull in or push away our emotions, our body notices. We think we can trick ourselves into thinking that everything is fine, but our bodies know the truth. Our bodies and minds are not separate. They take on what the other is experiencing, for better or for worse. Mental or emotional distress is often manifested in physical symptoms. Instead of suppressing your emotions and forcing your body to store them inside, give yourself the space to sit with your emotions and let them teach you. It won’t always feel good, but it will allow your body to process and understand that it doesn’t need to hold your world on its shoulders.

When you feel an emotion, take note of it and how it feels. Try to do so without judgment, instead asking “What am I feeling right now? Where in my body do I feel it?” If you can, try consciously allowing yourself to accept the emotion and let go of the hold it has on your body.

Being mindful of our bodies and their physical sensations and manifestations looks different for everyone. Some people are already hyper-aware of their bodies, criticizing the way they move, look, or feel. If this is the case for you, I encourage you to flip the script on your usual thoughts and strive to find the good in your body. All bodies are good bodies, regardless of what we perceive them to be. It’s up to us how we choose to view and care for them.

As you care for your body, be proactive with your health and seek help if something feels off. Being aware of your body allows you to catch problems earlier, and can be an asset in getting treatment for conditions that warrant medical help. Gaining a sense of body mindfulness creates a bond between physical and mental health, one that empowers you to elevate your life as a whole.

Remember that you will not become a master of mindfulness in a single day. Treat your body as a friend you’re just getting to know. See the good; seek to understand the reason behind the perceived flaws, and approach your friendship from a place of love and compassion. Start with a single activity from the 4 suggestions above, and listen to your body and what it has to say, because it might just tell you something important.

For more tips on mindfulness and how to get in tune with your body, follow us on Instagram @theriseandflow