How to Feel Your Body Again (Gently)

When you're stressed or overwhelmed, it's common to feel disconnected from your body. This guide offers gentle ways to reconnect without forcing anything.

Start with neutral sensations

Look for sensations that are simple and safe:

• The weight of your body in a chair
• The texture of clothing on your skin
• The temperature of the air

Naming neutral sensations is a gentle way back.

A 3-minute body return

1. Place one hand on your chest and one on your belly.
2. Inhale 4, exhale 6 for six cycles.
3. Name three sensations you can feel right now.

Use movement

Small movements help you re-enter your body:

• Roll your shoulders slowly.
• Stretch your fingers and toes.
• Take a slow, deliberate step.

When it feels too much

If sensations feel intense, widen attention. Look around the room and name five things you can see. Grounding keeps you anchored while you reconnect.

For a guided approach, try grounding exercises or a short breathing practice.