A couple of ways to become more embodied

Last week I wrote about the idea of becoming more embodied, of moving more from our heads back into our multisensory bodies. This week I wanted to get really practical and give you some ideas of some ways to become more embodied.  

5,4,3,2,1 sensory game

A lovely exercise I often do when walking down the street is the 5-4-3-2-1 sensory awareness game. This simple but powerful practice helps shift my attention away from the constant chatter of the mind and back into the rich, multisensory experience of the present moment. 

It works like this: First, I take a moment to slowly look around and notice 5 things that I can see. Then I focus on 4 things that I can hear, these might be a car passing by, a bird singing in the distance, a cat meowing, someone speaking across the street. Next is to become aware of 3 things that I can feel via touch, the clothes I am wearing, the feel of my feet in my shoes, are there any subtle pains in my body. 

Moving on I tune into 2 things I can smell, it can be a passerby’s perfume, the scent of a flower, a lovely dinner smell wafting out of a neighbours house. Our sense of smell is deeply connected to the limbic system, the emotional control centre of the brain, so engaging it can evoke a sense of grounding and calm. Finally, I try to identify 1 distinct taste in my mouth, even if it’s just the subtle flavour of my own saliva, this is often the hardest! 

This simple 5-4-3-2-1 practice is a lovely way to interrupt the constant flow of our thoughts and tune into the immediacy of our physical experience. By systematically engaging each of our senses, we can cultivate a greater sense of presence, connection, and embodied awareness in our daily lives.

Breath

I remember Steve & I went interrailing across Europe one summer when we were in College. We were sitting in a train carriage travelling across the Czech Republic and quite a mystical guy entered our carriage. He had a vibe going on, he was really present and there was something very alluring about him. I remember he was Swiss and he told us about a 10 day silent meditation retreat he had been on called Vipassana that had transformed his life for the better.. 

At the time, Steve and I were the quintessential searchers, searching for more meaning so naturally we both felt drawn toward this! A year later we were volunteering in one of these Vipassana meditation centres in Massachusetts for a number of months and we had both sat one of these 10 day silent meditation retreats. The crux of the practice from my understanding was that the breath is the most immediate access point that we have to becoming present and aware of the vast world of sensations that you feel on your body at any moment. While you are reading this, right now, become more aware of your breath, are you breathing shallow or deep? Are your breaths long or short? As you tune into your breath, very often you can become aware of the subtle flow of energy around your body. 

I believe the breath provides the easiest way to get ‘out of your head’ and ‘back in your body’. I wrote a previous happier Column on Breath and the opportunity tuning into our breath more can have. This primal life force flowing through us becomes a gateway, reminding us that we are not just disembodied minds, but fully embodied, sensing creatures. Meditation and mindfulness are two practices that typically use the breath as a touchstone to becoming very aware of all the sensations that are happening in your body here and now. That is why meditation, mindfulness and any form of breathwork can be incredible tools at reconnecting you and bringing you back into your body.

Dance

My daughters have regularly referred to my dance skills as deeply embarrassing! Both Steve and me in our heads are fantastic dancers but in reality we are usually perceived as wild lunatics! Our brother Mark is a DJ, back when we were in our 20’s Mark used to DJ in nightclubs in Dublin and we used to love to go support him. We would take our veg van and head in for the night, sleep in the van after and then go straight to Dublin fruit market at 5am! I remember so distinctly, Steve and I were such enthusiastic dancers that we would get a tap on the shoulder consistently and a young guy would say to us ‘mate, do you have any pills’?!! We didn’t drink or take any pills, we just loved the feeling of letting loose on the dance floor and literally losing ourselves to the music.

Dancing is one of the most ancient and universal forms of human expression, with a rich history that stretches back thousands of years across cultures. From ritual dances performed to honour the divine, to joyful celebrations marking rites of passage, to communal festivities that bring people together – dance has long been inextricably woven into the fabric of the human experience. Psychologically, the act of moving our bodies in sync with music has been shown to stimulate the release of endorphins, foster a sense of connection, and induce altered states of consciousness – all of which can contribute to a profound experience of embodied freedom and transcendence.

As a 44-year-old man who grew up primarily focused on sports, dancing did not come as naturally to me. However, after giving up alcohol at age 21, I found myself turning to dance as a way to stay energised and engaged at parties, rather than simply sitting on the sidelines. Over the years, I’ve come to deeply appreciate dance as one of the greatest joys that exist. When you lose yourself to the rhythm and flow of the music, the sense of freedom and unity that arises is truly second to none. Whereas many adults only dance a few times a year, such as at weddings after copious amounts of alcohol, I believe dance is an essential human experience that can help us fully engage our bodies and spirits, lifting us up in a deeply embodied way.

Growing some of your food

Last week I started sprouting again. I am growing some of the most nutritious food possible in a large jar on my kitchen counter! A friend, Doug Evans, who wrote the book ‘how to grow sprouts’ visited us last week to be a guest on our podcast. He inspired me to get back sprouting. There is something deeply connecting about growing our own food, we appreciate it more, do not waste it, and get to pour our love and energy into it over a period of time. I believe growing food gives us a wonderful opportunity to become more embodied.

These activities all have the power to reconnect us with the incredible sensory experience of being fully present in our physical bodies.There are literally millions of things you can do to become more embodied from walking, running, cycling, yoga, going to the gym etc that all bring you back in more awareness of the incredible multi sensory body that you inhabit. 

When we live more embodied, we cultivate a deeper sense of presence, aliveness, and connection. We become less caught up in the incessant chatter of the mind and more attuned to the rich tapestry of sights, sounds, textures, and sensations that are always available to us. This embodied awareness can help reduce stress, enhance our appreciation for the world around us, and infuse our lives with a greater sense of wonder and vitality.

My main point here is that when you are ‘living more in your body’ you are more likely to be present, aware in the here and now and less likely to be caught up with anxieties etc. What do you think? What do you do to become more embodied? Are there specific things you do to bring you back in your body?

As always, thanks again for taking the time to read this. If you enjoyed it you can find my other Happier Articles here.

Have a lovely week, Dave x

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