3 Ways to Get Back Into the Body

Your Nervous System Is the Instrument (Not Your Willpower)

Most of us live our lives through thought.

• We think our way through decisions.
• We think about our emotions.
• We think ahead, think back, think through what comes next.

And while thinking is fundamental, it’s not where life is actually happening.

Life happens in sensation. In tone. In the subtle signals of the body that register what’s real long before we have words for it. But because we were never taught to relate to those signals, we learned to bypass them. Not intentionally—just habitually.

So we move quickly from one moment to the next without fully arriving.

We make decisions by reasoning. We process experience after the fact. Even good days can feel strangely thin, as if we were present for them intellectually but not entirely here.

Getting back into the body isn’t about fixing anything.

It’s about restoring a basic human capacity—the ability to meet life directly, from the inside, while it’s happening.

You don’t come back into the body only when things are hard. You come back into the body when things are going well. Before you speak. Before you act. Before you choose a direction.

Not to slow yourself down, but to include the part of you that actually lives here.

This kind of presence doesn’t announce itself. It doesn’t look impressive. But it changes how life is felt, how decisions are made, and how moments are inhabited.

The following three practices are simple entry points into that skill. Each one brings the body back online at a different moment of life: when you’re feeling something, when you’re about to act, and when you’re choosing a direction.

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Practice 1: The Emotional Check-In (3 Minutes)

Use this when you want to actually feel what’s happening—whether the day was hard, good, or ordinary.

Most of us move from one part of the day to the next without ever checking in with how we’re actually feeling. We assume we know. Or we assume it doesn’t matter. Over time, this creates distance from our own experience.

This practice is simply about restoring contact.

Once a day, often after work, or before transitioning into your evening, pause for three minutes.

1. Place one hand on your chest.
2. Take a few slow breaths. Let your body settle just enough to notice what’s there.
3. Then ask, quietly: How am I feeling right now—without needing to fix it?
4. Notice what’s present in your body and emotions.
5. Let it be there for a few breaths.

Don’t analyze. Don’t reframe. If something feels unresolved or tense, let it be there. If something feels open or light, let yourself feel that too.

The point isn’t insight. It’s acknowledgment.

This simple check-in teaches your nervous system that it’s safe to register experience instead of carrying it forward unconsciously.

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Practice 2: Orientation Before Action (10 Seconds)

Use this before entering moments: meetings, conversations, work, or transitions.

Most of our days are spent moving from one thing to the next on momentum alone. We act first, then catch up later.

This practice changes when you involve your body.

Before you open your email, walk into a meeting, start a task, or speak in a conversation:

1. Pause for about ten seconds.
2. Ask yourself: Where is my body right now?
3. Notice one simple physical sensation: your feet on the floor, your breath in your chest, the contact of your body with the chair.
4. Take one slow exhale.
5. Then proceed.

This isn’t about calming yourself down or performing presence. It’s about entering moments from contact instead of autopilot. Over time, this creates a subtle but powerful shift in how you show up and how actions feel as they unfold.

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Practice 3: The Felt Yes / Felt No (Decision Check)

Use this when choosing, especially when thinking has already gone in circles.

When making decisions, we often default to reasoning alone: pros and cons, advice, research, and second-guessing. The mind works hard, but clarity still feels elusive.

This practice adds another source of information.

When facing a choice, big or small…

1. Bring the decision to mind and notice your body’s response.
2. Does your body feel open or tight? Settled or braced?
3. Don’t interpret. Just notice.
4. If needed, take one slow breath and check again.

You don’t need to act on it immediately. You’re simply gathering information.

The body often registers alignment or resistance before the mind explains why. Over time, paying attention to these signals builds trust in a quieter, more grounded form of guidance—one that complements thinking instead of replacing it.

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A Simple Way to Use This

You don’t need to do all three every day.

Just match the practice to the moment:

• When you’re feeling something → Practice 1
• When you’re about to act → Practice 2
• When you’re choosing → Practice 3

These aren’t routines to perfect. They’re entry points into a basic human skill: living from inside your life instead of only thinking about it afterward.

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