Body Awareness (how conscious and connected we are in the relationship between body and mind) not only affects our physical state but also our mental health. Injuries lead to frustration, insecurity about the body leads to low self-esteem, work-related problems cause stress—the list goes on.
By increasing body awareness, we can handle our physical and mental issues more easily and let go of the obstacles we face in life. We can release the anger stored inside us, our negative self-perception, and the stress our body may have accumulated, allowing us to begin healing and achieving a healthier sense of well-being (a state of feeling good both physically and mentally).
Body, Mind, and Consciousness
Our mind and body are always connected, but we are not always conscious (aware of our emotions and actions generated by thoughts) of it. Our body and mind are highly skilled at functioning unconsciously, which can lead to unhealthy outcomes. If either our body or mind feels exhausted, stressed, or hurt, the other part will be affected. However, when we raise our awareness of our body and mind, we begin to integrate our physical and mental state into one unified whole, where we achieve body awareness.
Body awareness not only helps us identify why and where we feel discomfort in our body, but it also provides solutions to our problems. When we notice unpleasant tension, emotions, sorrow, etc., our mind knows what needs to be done to heal the process. The more we enhance our body awareness, the better our mind and body will work together, providing us with a strong foundation for improved well-being.
Slow Movements
Slow down your movements and make sure that your mind is the one guiding the physical action, not your body. Our body functions instinctively, and when we act instinctively, we are unaware of what we are doing; it simply follows what the subconscious mind (the part of your mind that notices and remembers information when you are not actively trying to do so, influencing your behavior without you realizing it) feels and thinks. This sometimes contradicts the goal of becoming body-aware. By bringing our subconscious thoughts to the conscious surface—by thinking about our actions and what we are doing in the moment—we gain more control over our body, and movements begin to flow seamlessly between body and mind.
Try performing the slowest movement you can; it doesn’t matter what you do, as long as you do it as slowly as possible. Let your awareness control the pace, which means being mindful of what you are doing and doing it deliberately (an action carried out intentionally). You can also slow down in other areas, such as your speech, your breathing, your reading pace, or your thinking. Start slowly, and if it feels too fast for your body and/or mind, take it easy.
Meditation
Sit or lie down comfortably without distractions (if distractions are present, try to accept them and let them pass) for 5–10 minutes and do nothing but breathe. Don’t look at your phone, email, TV, or drink coffee—do absolutely nothing. If your body twitches or your mind starts racing, focus on taking deep breaths into your diaphragm and exhaling when you’re ready.
Pay attention to your body and how it feels by doing a check-in, asking yourself how different parts of your body feel from head to toe. Start at the top of your head and move downward to your toes. Make sure to focus on each section of your body—every muscle, fiber, bone, etc. Don’t rush through it. Take your time to scan each part of your body, and when you’re ready, move on.
For more information on meditation: Click here.
Healing
If you feel pain (especially headaches), whether physical or emotional, place your palms on the affected areas for 1–2 minutes, one spot at a time. Breathe and give attention to the area where it hurts.
There are different approaches to healing. If it’s a larger area like your head or chest, place your palm on the opposite side of the affected area. If there’s space for both palms, such as on your forehead or stomach, place them side by side. For smaller areas like the solar plexus, place one palm over the other. You can also combine healing with meditation, following a routine where you place your palms on different areas for 10 minutes while breathing in sync.
Positive Mirroring
If you feel insecure about your body or certain body parts, look at yourself in the mirror and give positive attention and love to the parts you feel insecure about for 1–2 minutes.
Appreciate and admire your body. Start at the top of your head and move downward, saying positive things about each part of your body.
The key part of this exercise is understanding that only your opinion matters when it comes to feeling good about your body. If you accept and acknowledge your body as it is and allow yourself to feel beautiful, your insecurities will fade, and you can focus more on feeling comfortable rather than thinking you aren’t. You will also develop a more positive understanding that beauty is not a fact but an optional perception (the way something is perceived, understood, or interpreted). Your body is just as valid as anyone else’s.
Changing Diet and Eating Habits
Be mindful of what and how much you eat, the quantity, the nutrients in your food, and the speed of your digestion. Being aware of our eating habits and exploring different types of food and cuisines can be a game changer for our happiness and health. Food is our fuel, and discovering what kind of fuel you enjoy and in what quantity is valuable knowledge. Paying attention to our eating habits and portions can only be beneficial for our health and overall well-being.
Eating habits to be mindful of:
- The amount you eat.
- What you eat.
- How you feel after digestion.
However, it’s important to consider the joy we get from food and the pace of dietary changes. Some people love meat, others have a sweet tooth, and some may be passionate about eating only vegetables. Having a varied diet is important, and figuring out what kinds of food make you happy—and the positive effects they have on you—is one of the most rewarding aspects of eating a meal. Make small adjustments to your diet instead of drastic changes, allowing your digestive system to keep up.
Yoga
There are many different types of yoga, but one of yoga’s main purposes is to connect the body and mind—aligning perfectly with the concept of body awareness. This is a reverse learning process where we discover our awareness through movement. Through yoga, we become mindful of how our body feels, allowing us to locate and release physical and emotional tension that has been stored in the body, along with the mental toll it has taken, such as stress and anxiety.
If you’re new to yoga, try joining a guided class—either in person or online—and follow the instructor’s guidance.
Physical Exercise
There are many different types of workouts and training programs (such as cardio, weightlifting, sports, etc.), but one of the most important aspects of physical training is involving your mind in the process. Whether you’re going to the gym, attending a class, or playing a sport, staying mentally engaged in what you’re doing is key. Your mental state helps you perform exercises correctly and notice how your body responds to physical stress.
With consistent training, your mind becomes better at recognizing your limits and understanding when you can push yourself further.
Train with a mindful approach: If you’re running or lifting weights, focus on how your mind can support you—how your internal dialogue can help you keep going, whether you need to slow down to prevent injury, or how to lift more effectively to target the right muscles. Find a balance where your mind is stimulated by your physical exercises, and where you’ve reached your physical limits without overexerting yourself.
Martial Arts
Martial arts challenge our fight-or-flight response (a reaction to events that feel stressful or threatening). When faced with overwhelming or chaotic situations, martial arts help the mind and body stay calm and alert under pressure.
Martial arts improve our perception (the ability to become aware of something through our senses). When we feel vulnerable or in danger, we activate our fight-or-flight response—an unconscious, overstimulated mental state. Practicing martial arts helps us stay grounded in our body and calm in our mind.
By continuously practicing movement routines, martial arts train us to connect body, breath, and mind—creating a seamless unity between physical and mental awareness.
Acting Classes
Consider taking acting classes focused on physical acting, clowning, mask techniques, or improvisation. While other acting styles may also be beneficial, these specifically emphasize body awareness.
Acting is about being mindful of what you are doing—both physically and mentally. It’s an interaction between you, your fellow actors, and your reactions, impulses, thoughts, and emotions. To perform well, you need to be grounded on stage and fully aware of what is happening to tell a compelling story. This skill translates to real-life situations, helping you engage more naturally in conversations with colleagues or friends.
Acting enhances body awareness by encouraging us to respond in the moment and challenges us to step out of our comfort zone. It also improves metacognition (awareness and understanding of our own thoughts), deepening our connection between mind and body.
Singing
Taking singing lessons, whether performing solo or with others in front of an audience, can enhance body awareness by exposing us to situations that challenge our metacognition—helping us become more aware of how our mind and body react under pressure.
Singing alone has many benefits, but singing in front of an audience can make us feel vulnerable. When we feel exposed, our thoughts can interfere with our actions, and over time, we learn to manage this. Performing in front of others develops a sense of grounding (establishing physical and mental stability and calmness through bodily exercises or meditation). This grounding helps us stay present in overwhelming situations, allowing us to filter out unhelpful thoughts and act based on what benefits us.
Dancing
Humans vibrate and need rhythm and expression to fully connect with their body. Whether it’s jumping around freely, performing tribal dances, or following choreographed routines, the body needs movement to resonate with the mind.
Dancing benefits us in numerous ways—it influences our mental state, affects how we feel, and allows us to use our body to trigger or release emotional and psychological processes. It also connects us to our social environment, which helps us feel in sync with others.
How you practice dance is up to you—as long as you get your body moving. The key is feeling your pulse, releasing tension, and experiencing how your body becomes more present as you let go of metacognitive overthinking.
Clean Up
Our home and surroundings affect us. Dust and clutter can lead to stress, reduced concentration, depression, increased confusion, and tension. By maintaining awareness of our living space and taking care of it, we cultivate body awareness and an understanding of how our environment contributes to our well-being.
Tidy up your home, maintain good personal hygiene, and express yourself through design, style, clothing, etc. However, it’s important not to clean to a stressful extent but rather to a level that feels comfortable for you. Expressing yourself should also be on your own terms.
Find out what kind of atmosphere you want in your home—one that you can maintain and that brings you greater well-being.
Cold Showers
Incorporate cold showers into your routine. Start gradually by building up the duration and intensity. Begin with a warm shower and slowly lower the temperature to cold. Try to stay in the cold water for at least 30 seconds (or as long as you can) and gradually increase the time over the next sessions.
Cold exposure activates our fight-or-flight response, forcing the mind and body to connect. The cold sends signals throughout your body, requiring your mind to stabilize itself through breathing and mindset. Your breath helps manage the temperature, and your mindset helps you engage in the practice. The more we practice breathing and calming ourselves in uncomfortable situations, the more we develop body awareness.
The Process of Creating Body Awareness
If you begin by paying attention to your movements and their details (pace, motion, reason for movement, etc.), you’re on the right path—but remember to increase your awareness of them. If you spend just 10 minutes a day focusing on your body, your mind will catch up, and over time, your body and mind will connect more naturally, making you more aware of habitual patterns.
Start by practicing one of the exercises twice a week for the next month and adjust from there. You can experiment with different exercises over time, but it’s important to be consistent with at least one practice for a while to ensure it becomes embedded in your mind.
Be Present in Mind and Body
To increase body awareness, we need to be present (conscious of the present moment). The more aware we are of our mind and body, the better we become at taking care of them. This allows us to listen to our needs and make better decisions about what’s best for us at any given moment.
Listening to Our Gut Feeling (Intuition)
If we feel disconnected from our mind and body, we can tune into our gut feeling, or intuition. Intuition is the ability to understand something instinctively, without needing conscious reasoning. It often provides valuable guidance—if we listen to it.
We may have habits or cravings that negatively impact our body, but intuition can sometimes help correct this. By paying attention to our intuition, we can develop deeper body awareness, making it easier to recognize what we truly need. Over time, intuition transforms into intention, meaning we become more conscious of what connects our mind and body and how to increase our awareness of it.
Accepting and Releasing Regressive Thoughts
When practicing body awareness, regressive thoughts (ideas or belief systems that are outdated and discourage growth) may disrupt our connection between mind and body. To move past them, we need to understand them.
Thoughts should not control our actions. Instead, we must acknowledge that these thoughts may appear and let them go when we recognize them. They often arise when we try something new, and the best way to manage them is by shifting perspectives and remaining open-minded, making it easier to reach our goals.
Step Out of The Comfort Zone
If we want to change, we must step out of our comfort zone—growth does not happen in comfort. We might feel inspired to do something, but the real transformation happens when we take action.
We can build momentum toward stepping out of our comfort zone. Whether we do it with preparation or not, the key is simply to take that step. The more often we push our boundaries, the easier it becomes to navigate the unknown and increase body awareness.
At the same time, it’s important to know our limits—pushing too far can lead to exhaustion or negativity. It’s better to leave our comfort zone for 5 minutes a day than to force ourselves into discomfort for extended periods, only to retreat for years.
Be Physically Active
We need to challenge our body in different ways to discover where our mind and body connect most easily. Test your physical limits, do something that scares you (especially when you physically feel the fear), and pay attention to how your body reacts. Learn when to let go of certain emotions or embrace them.
Implementing Body Awareness
Why should we cultivate body awareness in our lives?
We may carry around negative emotions such as pain, grief, or sadness without even realizing it, and these feelings can last a lifetime. But through body awareness, we can heal our wounds, find solutions to what brings out the worst in us, and discover what brings out the best in us.
Peace in Mind and Body
When we increase awareness of our body, we begin to accept the idea that our body is a place where we should feel comfortable. When we feel at home in our body, our mind also feels more at ease.
We let go of unrealistic projections about how our body should be and instead start seeing it as a space we should nurture and appreciate. When we realize that our body is just a body, we release self-judgment and embrace the idea that our body is something we should love and take care of.
Increased Well-Being
Body awareness allows us to rest within our body. Once we stop battling our issues related to our body, we can focus more on social connections.
Social interactions can sometimes amplify our self-perception, making us lose touch with ourselves. But when we stay self-aware and grounded, we maintain a strong connection to our well-being and build a solid foundation for our authentic self.
We should see our body as our temple—the better we nurture it, the better we thrive.
Improved Emotional Intelligence
By connecting our mind and body, we enhance our understanding of our emotions, why we have them, and how to regulate or control them when needed.
This deeper awareness allows us to recognize how much attention we should give to certain emotions and how to navigate them effectively.