How to Practice Body Awareness and Unlock Your Body's Wisdom (Part 2)

Simple Exercises to Train Your Mind and Body for Stability, Balance, and Injury Prevention

Author/Bio By Kessuda Boonngamanong

Kessuda Boonngamanong in Tree Pose (Vrikshasana) with closed eyes, demonstrating mindful balance and internal focus.

"You don’t need to do any physical exercise to have this skill. Your body is with you all the time..."The Main Principle of Body Awareness Training is the ability to keep your body in a stable (balanced) and comfortable state, even when you are experiencing soreness or pain.”

Link Back: Learn about the benefits of body awareness (Must link directly to Part 1).

Main Body

Mindful Movement: 5 Tips to Practice Awareness in Daily Life

1. Standing – let the weight of your body fall in the middle between your feet. If you are not sure, check your balance by rocking to the right side, then comparing the pressure on the soles of the feet. Then rock to the left, feeling the pressure on the feet. Then return to the center of your body, noticing when the weight is centered. This way, you may feel your spine straighten. – If your spine is not straight, simply adjust it. Straightening your spine helps your balance. – Opening your chest also helps your upper back and shoulders stay straight. Simply relax your shoulders. Adjust your neck into a position that feels normal. Look straight ahead. – If you have to stand for an extended period of time, resting one leg can be done as long as you keep your spine straight. Don’t bend your waist, and don’t let your body stay in the same position too long.

2. Walking – keep your spine straight, allow your hands to move freely beside your body, open your chest, and relax your shoulders. With each step, make sure the foot that goes first is firmly planted before taking the next.

3. Sitting – maintain a straight spine and relax your shoulders. It would be helpful if you could find something to support your lower back, like a cushion or pillow. Let the soles of your feet rest gently on the floor. Make sure that you can feel your full body weight on the tailbone. -For someone who has to sit all day long, keep reminding yourself to change to other postures from time to time. If you can, always make your body balanced, stable, and comfortable, and keep relaxing your spine, shoulders, and neck.

4. Lying down – be aware of your back, make sure you don’t let any part of your spine be tense, especially the shoulders. Savasana, or the dying posture, is an excellent pose for preparing the body for relaxation. -If you are dealing with high or low blood pressure, heart disease, vertigo, or any symptom that can affect the ability to balance the nervous system, then use care when getting up. To prevent dizziness or a heart attack, lie on your right side first, then lift your head and support it by bending your right arm vertically and resting your head in your hand for five breaths. Then slowly and gradually raise your body to allow the pressure and blood flow to adjust to your movements.

5. Lifting and reaching out – always be careful when bending your back, straightening up, or twisting your body to reach out for things. If you have to lift something heavy, bend your knees instead of your spine. Use the power from your belly for lifting. Be careful of your back, shoulders, and neck when reaching for anything that’s far away from your body. 

An awareness of your body’s current level of flexibility is helpful. Avoid accidents and injuries by using equipment to assist with lifting, or by adjusting your body rather than forcing your movement.

Using Breath and Attention to Dissolve Tension

6. Integrating Deep Breathing-  include breathing deeply. Be sure to expand your diaphragm and let your chest rise when you breathe in. Hold your breath for 3-5, then gently exhale until your abdomen sinks completely, relaxing your whole body.

7. Reducing Tension Spots- take a deep breath, expand your diaphragm and chest up, hold your breath for a count of 3-5, then make a long exhale, gently relaxing your breath, relaxing your body, especially the area of tension. Repeat this sequence 5-10 times until you feel calm and peaceful.

8. Adjusting Body Language & Emotional States- Adjust and change any behavior or postures that may cause negative emotions in yourself or those around you. For instance: -An overconfident person, who doesn’t like to listen to others, may speak loudly or harshly and may often stand with their closed hands on their hips. This body language may frighten people around them. If you notice yourself using this body language, change your tone of voice, adjust your posture, and let your arms rest at your sides. -A person who lacks self-confidence often hunches their shoulders, closes their chest, speaks in a low voice, and does not make eye contact. When standing, they might hold their arms in front of their bodies, hands clasped at the groin. They may sputter, without interruption. If you notice these behaviors in yourself, stand with a straight back, open your chest, and practice eye contact from time to time.

9. Responding to Emotions-whether positive or negative — like cheerfulness, excitement, gratitude, peace, relaxation, stress, sadness, frustration, anger, fear, anxiety, etc., pay attention fully to body sensations and body movement. Make a note and practice staying with that feeling. If there is discomfort or pain in your body, rest and relax into it. Then adjust your body to healthy movement and behavior. ( Learn more from this article “Dealing with Discomfort”, https://www.kessudaholistichealing.com/blog/2019/04/03/dealing-with-discomfort-the-short-course/..)

Body awareness practice is an excellent way of taking care of yourself. It helps you believe that you are the master of your health. You will have more freedom from unpleasant or undesirable states of mind or situations, and a healthy lifestyle will unfold for you.

Commit to a healthy you by finding a skillful Mindfulness-Based Stress Reduction teacher who is also experienced in a holistic way of body practice like Yoga, Tai-chi, etc., to help you learn to develop body awareness.

I offer one-on-one and group practice customized for you.

Ready to Transform Your Practice into Profound Wisdom?

You've just taken the first steps in integrating mind and body. If you want a structured journey to apply these skills to stress, healing, and self-mastery, explore the programs designed for you:

1. Find Harmony: Deepen your practice and integrate mind and body with Restore & Rebalance: Yoga Therapy Journey for Stress Relief & Body-Mind Harmony.

2. Heal with Your Body: Learn to listen to your body's wisdom, prevent injury, and restore balance in the signature Body Whisperer program.

3. Master Your Focus: Take control of your mental state with the Power of the Mind program.

4. Read the Book: Gain a comprehensive roadmap for lasting change with my book, Peaceful Mind, Awakening Life.

5. Get 1:1 Support: Explore personalized guidance through Mental Health Coaching.

   
   

Click Here to View All Programs & Start Your Journey Today.