So you're ready to take a body-first approach to your trauma, but you have no idea what the hell anybody means by "noticing what's happening in your body." You are far from alone. In fact, I have yet to have a client new to somatic healing that DID know what that meant. So let's take a look at what it means to feel things in your body and some practical steps to identifying sensations.
Exteroception vs Interoception
The first step to understanding sensation is differentiating between interoception and exteroception.
Exteroception – Orienting to Your Surroundings
Exteroception is our awareness of our environment. When you think of the five senses you're thinking of exteroception: what do you see, hear, smell, feel, and taste? Our awareness of our surroundings allows us to orient to what's happening around us.
Interoception – Viewing Your Inner Experience
Interception is our ability to perceive what is happening inside of our bodies. This can be anything from noticing you:
feel hungry or full
need to use the restroom
have a sore muscle
feeling relaxed
feel butterflies in your stomach
feel your heart rate
In this vast and complex system that is our human body, interoceptive exploration can be just as limitless as our exteroception.
Start By Looking Outward
A trauma-aware approach begins with exteroception. Trauma leave imprints on our bodies that we may notice as we cultivate interoception. Because of this, looking inward can be triggering for many trauma survivors.
Focusing on your racing heart can increase your sense of panic.
Focusing on your twisting stomach can increase your sense of dread.
Focusing on your numbness can increase your sense of depression.
Focusing on your pain can increase your sense of entrapment.
We need to be cautious spending too much time attending to these "red alert" sensations inside of us when our nervous systems are dysregulated. (Learn more about how our traumatic experiences live within us as sensations here.)
This is why starting with our five major senses (exteroception) is great! This gives us the opportunity to:
Exercise our mindfulness "muscles" with less fear of being triggered
Become introduced to our sensations while also being oriented to a safe environment
Communicate to our nervous system that we are experiencing present sensations – not sensations from our traumatic past
How To Look Inside (Gently)
So knowing that we should move gently, let's get into simple practices for looking inward (interoception). It is important that you cultivate the ability to do this and build your tolerance over time. The internal sensations (i.e. The Felt Sense) is where we must go to process trauma trapped in the body. Start with the following practices for only 3 minutes or so:
Observing the Breath
This can be sitting, standing, or lying down. Start by noticing the sensations your breath makes in your nose as the air moves in and out. Try not to worry about the depth of the breath (if this is your first time doing this you may be bothered by the shallowness of your breath). After exploring the nose follow any sensations you can feel as your breath moves back the roof of the mouth, into the neck, and down into the torso. You can place a hand on your belly or chest to help you locate the sensations inside of you.
Body Scan
This can be done sitting, standing, or lying down. Starting at the top of the head, move your awareness down your face, head, neck, shoulders, arms, hands, chest, back, stomach, lower back, pelvic, thighs, calves, shins, and feet. Don't allow your awareness to linger on any sensation in-particular and avoid any judgmental words like "bad" or "good". It's okay if you notice numbness in any area – just note it as a sensation along with the rest. Do your best not to try and "fix" any sensations, we are only practicing awareness here.
Observing and Manipulating Tension
Sometimes noticing how sensations change can really help us notice what is going on. Find a place in your body that feels tense/tight. First, label the sensations that you are able to notice. Then try tightening the area even more for just a few seconds then relaxing it and finding some movement/stretching that feels good for a couple of minutes. Bring back your awareness to the area and notice if any sensations have changed – what's remained the same, what new sensations have arised, what sensations have evolved or disappeared completely.
Knowing When to Back Off
There are going to be times when you feel like you've crossed over into dangerous territory. The key is knowing when to back off early on so you don't spiral into a vortex of scary sensations. Here are some things to look for:
Feeling Sleepy – Assuming you've had good energy up until you started your practice, sleepiness during your sensation exploration could mean that you are overwhelmed and your nervous system is shutting you down.
Feeling Panicked – If you begin to see a progression of panic symptoms, it's time to take your attention back outward. When you are beginning your practice focusing on panic sensations on your own can be too much.
Feeling Like You're in The Past – This can look like flashbacks to traumatic events or feeling like a younger version of yourself. It is a sign that you are no longer in touch with the sensations of the present.
Your Numbness is Progressing – Numbness itself is not a problem when we begin this journey. But if you are in your practice and begin to notice that it is growing or becoming deeper, you are likely headed into a freeze state.
You Are Spacing Out or Seeing Things – While this can be a pleasant experience, it is a sign of dissociating. Working with sensation for trauma recovery requires staying present.
If any of these show up during your interoceptive practice switch to exteroception. Orient yourself to your surroundings and five senses. Once you feel successfully present again you can assess whether going inward again will be helpful.
But What Exactly Are The Sensations I'm Looking For? Here's a cheat sheet!
Labeling sensations can be really hard when you first start. Here is a reference list of common sensations we use in Biodynamic Breathwork Trauma Release®:
Muscle Sensations:
Trembling
Shuddering
Shivery
Pulsing
Shaky
Achy
Crampy
Twitching
Fluttery
Tense
Throbbing
Spasming
Skin Sensations:
Itchy
Tingly
Moist
Dry
Prickly
Sweaty
Clammy
Flushed
Goosebumps
Sensations of Temperature:
Frozen
Cold
Numb
Hot
Icy
Cool
Warm
Boiling
Steaming
Constriction Sensations:
Stuck
Knotted
Blocked
Tense
Contracted
Tight
Congested
Constricted
Breathless
Compressed
Suffocated
Intensity of Sensations:
Sharp
Intense
Hard
Pressure
Dull
Weak
Soft
Expansion Sensations:
Pulling
Expanding
Floating
Fluid
Radiating
Waves
Moving
Flowing
Relaxing
Glowing
Streaming
Whole Body Sensations:
Trembling
Vibrating
Puffy
Energized
Fidgety
Faint
Tired
Spinning
Heavy
Thick
Buzzing
Flacid
Full
Jittery
Gurgling
Light
Calm
Jumpy
Tingling
Fuzzy
Wobbly
Save this "cheat sheet" to have on hand during your practice:
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