THE THREE TYPES OF EMBODIMENT
What is embodiment?
Embodiment is a felt sense of being in our body, identifying with the “lived body” moment-to-moment. It is the process of connecting with our body and tuning into our body’s infinite wisdom by listening to all the messages it is constantly sending us, faint or loud, good or bad. Western culture tends to overlook this practice, favoring the mind (i.e., thoughts, intellect, etc.) over the body. Consequently, many of us are accustomed to living “from the neck up.” Understanding the different types of embodiment helps us increase our mind-body connection. Arielle Schwartz, a clinical psychologist who specializes in somatic and body-based therapies, outlines three types of embodiment:
1
Exteroception
Exteroception refers to the sensory experience of the external environment. This can include sights, sounds, smells, tastes, and touch sensations. Exteroception consists of information from the sensory neurons that travel from the body’s periphery (eyes, ears, nose, tongue, skin) to the brain. Examples of this awareness include perceptions of lightness versus darkness, sound, and room temperature.
Here are some ways you can experiment with exteroception:
-
- The ice cube exercise. Place an ice cube in the palm of your hand and then close your fist around the ice cube. Next, turn your awareness to the physical and emotional sensations you experience. Where do you feel sensations? Do you feel tingling, numbness, or pain?
- “Five things” activity. Find a comfortable seated position. Look around your environment and identify five things you can see, hear, smell, taste, and touch.
2
Proprioception
Proprioception refers to the awareness of where our bodies are in space. Proprioception includes balance, coordination, and agility. Proprioception is facilitated by neurons that carry information from the joints of the body and inner ear to the brain. Examples of this awareness include knowing if you are sitting upright, knowing where to look after you hear a sound, leaning to the side, or maintaining balance while standing or walking.
Here are some ways to test your proprioception:
-
- Standing balance challenge. Stand upright with one foot in front of the other, as if you’re walking on a tightrope. If it feels okay, extend your arms parallel to the ground, creating a “T” shape with your body. Once you feel somewhat stable, try closing your eyes. Stay here for 5-10 breaths, then repeat on the other side.
- Tree pose. Stabilize through your left leg and bring your right foot above or below your left knee, rotating your right knee out to the side. To challenge your proprioception, you can play with your balance by closing your eyes, taking a backbend, or finding a twist in this pose.
3
Interoception
Interoception involves the sensory experience of the internal body. Interoception is facilitated by sensory neurons that transmit information from the muscles, organs, and connective tissue to the brain. Examples of this awareness include a sense of hunger, thirst, sleepiness, alertness, body temperature, tension, pain, or restlessness.
Here are some ways to test your interoception:
-
- Drop anchor. Sit in a chair with your feet flat on the floor. Actively press your feet into the ground. Notice the connection between your feet and the floor. Feel the muscles in your legs firm up. Now, lift all 10 of your toes off the ground while keeping your feet connected to the floor. Try to place each toe into the ground one at a time until all 10 toes are connected to the ground. There is also a similar activity that you can practice with your hands. Place your hands on a table with your palms facing one another, your pinkies connected to the table. Push firmly into the table, noticing which muscles are working here. Now, connect your palms to the table. Again, press firmly into the table and notice which muscles are working. Now, compare the sensations between these two activities.
- Paced breathing. Paced breathing is a type of breathing exercise in which the pace of the breath is controlled to induce relaxation. Guided meditations of breathing exercises may be helpful, but if you want to try them out on your own, here are some paced breathing techniques:
4-7-8 Breathing: Inhale for 4, hold the breath for 7, exhale for 8.
Box breathing (4-4-4-4): Inhale for 4, hold the breath for 4, exhale for 4, hold the breath for 4.
4-6-4-6 Breathing: Inhale for 4, hold for 6, exhale for 4, hold for 6
Create your own: pace your breath in any way; just try to make the exhales longer than the exhales.
At Embodied Wellness Center, we take a holistic approach to mental health treatment. Want to get started with holistic therapy or learn more about it?
*Disclaimer: The content posted on this website is for marketing and educational purposes only. It is not, nor is it intended to be, psychotherapy or a replacement for mental health treatment. Please seek the advice of your licensed medical or mental health professional, and do not avoid seeking treatment based on anything read on this website.
