Learning to Notice

L E A R N I N G T O N O T I C E

We are going to take noticing a step further today. It's one thing to have the head knowledge to "know" you need to notice. But how does that skill start to take root so that noticing becomes natural?

Noticing the Reflection

One thing we teach our mamas in our birthing classes is how to do a basic body scan. Our bodies are constantly speaking to us - telling us if things are good and normal, or telling us if something is wrong or a potential threat. But so often, we are too busy to notice.

This practice can be done in as little as 90 seconds, so it doesn't take long. But some people realize it makes their bodies feel so seen that they choose to spend more time honoring their body's experiences.

Here's how to do it:

Find a comfortable spot to sit or lie down. Take a few deep breaths and feel the weight of your body on the supporting structure (bed, chair, floor, ground, etc.). Pay attention. Notice the texture and the support that it offers you.

Bring your attention to your toes, tune into the sensations - are they relaxed, tense, painful or comfortable, tingly, warm, cold, etc. Continue to move your attention up your feet, calves, knees, thighs, hips, abdomen, chest and back. (pay special attention here as the belly, chest and back can speak deeply of what may be troubling us).

If you notice a sensation, pause a moment and take simple note of it, then continue on your body scanning journey.

Move to the fingers of your left hand and up your wrist, forearm and shoulder. Repeat on the right. Notice your neck, your jaw, your cheeks, your eyes (and behind them), your temples, eyebrows, and finally your head.

Go back to the things you noted: cramps, tension, butterflies, pain, tightness, etc.

If you can and have time, take a moment to stretch or rub any tight places.

If it feels right, place a hand on your belly or chest where sensations may have been. Provide physical support to your body if that feels helpful, and take a few minutes to look deeper at what may be behind those feelings (typically fears, longings, shame, or anger).

In a later post, we will discuss what to do with what you have found.

For now, practice noticing.

Do a body scan.

Do it more than once per day if you can.

Habits are formed by repetition.

And this habit may just change your life!

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