3 Ways To Reconnect With Your Body
Even though a massage is a great way to get back into your body when you're feeling spaced out, scheduling a session isn't always practical the moment you start feeling disconnected. You know that feeling . . . when it seems like your life is a podcast playing in the background while you get done all the many, many things life requires of you.
Here are 3 ways to drop back into life and feel like yourself again.
1. The Pause Body Scan
Whenever you find yourself in a moment of pause in life, like standing in line, waiting at a red light, or waiting on hold to reach your doctor, ask yourself these 3 things:
Are my shoulders up by my ears? (If yes, drop them.)
Is my jaw clenched? (If yes, let your tongue fall from the roof of your mouth.)
Am I holding my breath? (If yes, take one slow belly breath.)
Just noticing these common tension areas and allowing them to release will help you feel more grounded and calm your nervous system.
2. "Somatic Pendulation" for Chronic Pain
When you are hyper-focused on an area of chronic pain (like a bad lower back), your brain gets stuck in a cycle of constantly checking on that pain. Pendulation is a trauma-informed technique that helps break this pattern.
When your back is screaming at you, take a moment to close your eyes. Locate the pain. Now, actively search your body for an area that feels completely neutral, comfortable, or relaxed—like the tips of your ears, your big toe, or your left forearm. Spend 30 seconds focusing on how pleasant and quiet that neutral spot feels. Then, gently slide your focus back to the painful spot. Pendulate back and forth 2 or 3 times."
This technique teaches your nervous system that the entire body is not under threat; pain is localized, and there is still safety to be found within your physical self.
3. Grounding Body Weight Micro-Breaks
Whenever you need a moment of reconnection, sit back in your chair, close your eyes, and tune into the places where your body meets the physical world. Feel the soles of your feet flat on the floor. Feel the back of your thighs on the chair. Feel the weight of your hands resting on your lap. Just notice that support for five deep breaths.
You don’t need a lengthy routine; staying connected is about taking a few seconds or minutes out of your day to just ask your body, “What do you need right now?” and listening to the answer.