Engage the Brain & Body to Get Unstuck

A coaching client facing a big transition felt anxious about her future. Unable to see herself in a new context, she feared losing the familiarity, identity and structure of her current situation.

I invited her to picture herself gaining experience she wanted and enjoying new friends and new places. She was encouraged to notice what it felt like when she “saw” herself in these positive scenes.

She practiced noting the physical sensations of anxiety and then the contrasting feelings in her body when she envisioned hopeful scenes. She began reframing her future as an adventure and basing her decisions on opportunity rather than worry.

Our Powerful Sixth Sense

I recently wrote about why embodied self-awareness is important to our growth. Key to gaining such awareness is interoception.

Often called our “sixth sense,” interoception means tuning in to our body’s internal sensations. Although they’re much more subtle than the perceptions of our familiar five senses, the extra effort yields big rewards.  

Here’s why: The brain responds to stimuli by causing instantaneous sensations in our bodies -- which we perceive as emotions – fear, anger, joy, shame, etc. Emotions tell us what to do without thinking: We smile in delight, cringe in embarrassment or get hot with anger.

All of this happens in a nanosecond, before our thinking brain engages. If we don’t slow things down, a sudden agitation can cause us to do or say something we later regret.

Interoception helps us become conscious of our emotions in real time. It allows us to pause and weigh options -- and choose a response that’s better than a knee-jerk reaction.

Invitation to Practice

If you'd like, try this short exercise -- it's easier if you can stand up:

1. Bring to mind a stumbling block that’s preventing you from getting something you want in your personal or professional life. Perhaps the block is a belief you don’t deserve it or you’re not up to the challenge. Maybe it’s something external, such as people in power don’t appreciate your accomplishments or potential.

2. Close your eyes and tune into your body when you’re thinking that thought or ruminating. What sensations do you notice in your belly -- belly, chest, throat, arms or legs?

3. After a minute or two, shake that off – literally move your body as vigorously as you can for at least 10 seconds to release the uncomfortable feelings.

4. Take some deep breaths and picture yourself celebrating reaching your goal. Be as specific as possible as you see yourself celebrating:

• What are you doing? Where are you? Who are you with?

• Where in your body do you feel the positive sensations?

• Are there any movements that enhance your experience? If so, make note of them.

5. Try returning to the stumbling block for a few seconds. Do you sense how differently it feels in your body compared to when you saw yourself celebrating the win?

6. How might you practice shifting negative feelings that keep you stuck to the positive sensations that can help you get you where you want to go?