Interoception – the sense of inner physical sensations
Why bother with self-observation of inner physical sensations in the body?
Why spend time in a body scan or a yoga exercise to zoom in and feel the different parts of the body?
Is it not enough to just lie down and take a little nap? Will the body and mind return to a healthy balance then? Otherwise, will it happen during the next night's sleep?
No, unfortunately, it is not that simple. The fundamental tensions we carry into rest or sleep persist unless we consciously and proactively do something to release them. If we lie down to rest with restlessness, unease, and muscle tension in the body, along with a cluttered mind, both the bodily and "mental" tension and unease are maintained.
On good days, one might be lucky enough to fall into a deep sleep, but on bad days, one will toss and turn and lose the ability to concentrate and focus. Some constantly need to keep themselves busy to feel somewhat comfortable, even if they do not have the resources.
Now, the vicious circle of stress has become a reality, and one may risk becoming so tense that the body eventually short-circuits and forces one to come to a complete halt involuntarily. Whether one is dealing with pain or moderate to severe stress, one can benefit from performing a body scan and a few yoga exercises to reduce restlessness, tension, and stress, while increasing calmness and concentration.
We are designed, stressed or not, to accumulate unconscious tensions in the body throughout our lives. This can be due to unfavorable sitting positions and movement patterns, which are physical causes, or there can be psychological reasons for this. A shocking experience can become ingrained in the body, just as sadness or being upset, angry, or experiencing other negative emotions can.
As mentioned, these tensions do not simply dissipate when we lie down to rest or sleep. Therefore, the path to having fewer tensions in the body and mind requires conscious work, where one is willing to explore the body and mind like a detective, peeling away layer after layer. The body cannot be forced to relax; it needs to be invited into a "letting go process," as it may happen when we practice yoga or body scan.
We can use various methods to invite the body to release and relax. Firstly, there must be mental awareness of it, an intention, as intention sets the direction. Next comes training, training, training. The body is designed in such a way that it quickly forms new habits. When one has performed a body scan or yoga exercise, starting with a mental intention and repeating it more than 20 times, the habit is gradually being embedded in the nervous system, and the effect will come automatically.
Engaging in sports that exhaust the body automatically relaxes the muscles for a while. That is certainly good, but if one does not bring a certain level of awareness into their sports practice and afterward, the body quickly returns to its previous level of tension.
Yoga, body scan, and the use of breathing techniques are perhaps the most direct path to lasting relaxation because they create an awareness of the structures and connections that exist in the body, both during the practice and afterward.
The illustration below provides an overview of the systems we consist of (Human Body Organ Systems). Take a moment to actively feel how these systems interact. For example, breathe in deeply, exhale completely, empty your lungs, observe how the circulatory system is activated, notice what it does to the muscles, observe how the nervous system is affected, and so on... This is interoception.
