Up: [[Ground Curriculum]] Created: 2024-11-12 Updated: 2025-12-30 Being aware of sensations (feelings) in your body helps in slowing down experience so that you spend more time in the present moment. Emotions are always embodied in physical sensations/feelings. Growing in body awareness will help you detect what emotions are emerging. Body sensations often come in clusters. As you get better at isolating single sensations, stress is reduced because there’s less emotional information to process. ______________ ### A Comprehensive One [[The GROUND Practice]] — earth body, subtle body, body of truth ____________________________________________________ ### Sensation Stories [[Treasure Hunting with Sensations]] — head, neck, shoulders, chest, belly __________________ ### O’Malley Moments & Questions Joanne and I tried doing [[O'Malley Moments]] every hour on the hour. That lasted less than a day. I did them half a dozen times a day for several days, then a bit less than that, then nothing. Because I wasn’t supposed to be interpreting them, they were feeling repetitive. I hadn’t clued in that I should be using [[O'Malley's Four Questions]] at the same time, or that my compulsions could be far more than just my food choices. ________________ ### Body Scan In an online class I took with Jungian analyst Kathleen Wiley, she asserted that the body scan is the best tool for developing our awareness of body sensations. In her more involved online course, Kathleen spends an entire month having participants set aside two times a day (anything from 5-30 minutes each time) to just lie down and tune into their body from head to toe to see what the sensations are. Kathleen promises that this is a psychic muscle that can be developed. Someone in the class asked what to do if trauma has resulted in not being aware of body sensations. Kathleen recommended very gentle movement, like circling your feet and noticing the edges of each foot. This will bring awareness of body sensations. > [!Orbit] Annie Murphy Paul in *The Extended Mind* > People who are more aware of their bodily sensations are better able to make use of their non-conscious knowledge …. One particular component … appears to be especially effective — the body scan. - [[Body Scan - Jon Kabat-Zinn]] _____________ ### Name the Sensations and Welcome All Emotions [[Name the Sensations]] *Yin Yoga and Meditation* by Sagel Urlacher suggests all emotions be treated as visitors here for a short time. Breathe peacefully as you offer the emotion permission to exist. “Contentment, hello, thank you for being here. Worry, I see you. Gratitude, I’m glad you came to visit me.” If an emotion can’t be identified, don’t force a name or try to analyze it. Look at what is happening with your breathing, and notice where there’s tension in your body or face. Determine if the feeling is heavy or light, tense or loose. Then inhale and exhale from the feeling, asking your body what it wants you to know. Wait until you get an answer. _________________ ### Body Scan Art Activity [[Marks of the Body]] _________ ### Physical Release through Dance - BodyGroove - My favourite. I have lifetime access. - [Slow](https://www.youtube.com/watch?v=FVegcCcMNS4&list=RDFVegcCcMNS4&start_radio=1) by Leonard Cohen. Another favourite. - [[Five Rhythms Dance]] - [[Body Awareness Questions When Dancing]] ____________________ ### Legs Up to Release the Past From *Narrative Healing* by Lisa Weinert Hips and legs hold old emotions. Legs up the wall. Go inward. Let go of any active energy.