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"Healing from Within: The Power of Interoception and Body Scanning"

In the pursuit of holistic well-being, it's essential to recognize the intricate connection between the body and mind. One powerful way for developing this mind-body relationship is through interoception. The profound healing effects that can be achieved by increasing interoceptive sensitivity. Remember, our bodies function as integrated parts rather than as isolated parts.

The body operates as a unified entity, functioning best as a whole rather than the sum of its separate parts. Stimulating the body's field, or interconnected systems, contributes to overall well-being. Whether through meditation, vagal breathing, yoga, or addressing sedentary lifestyles, improvements in interoception impact both inner and outer feelings. Enhancing interoception leads to a more accurate interpretation of bodily sensations. For instance, an increased heart rate may be perceived as healthy for a runner, while it might trigger anxiety in someone with a sedentary lifestyle. Similarly, fatigue from poor sleep can initiate a negative spiral for those prone to depression, while others may simply feel tired.

A highly recommended practice for boosting interoception is body scanning. This

simple procedure can be performed before sleep or whenever lying supine on a soft surface in a relaxed state. The basic body scan involves lying on your back, eyes closed, and gradually shifting attention to various sensations within the body.

Steps for Basic Body Scan:

  1. Lie flat on your back with eyes closed, taking deep breaths until you feel relaxed.

  2. Feel the weight of your body grounding you, connecting with the Earth.

  3. Let your attention roam freely to any sensation without judgment.

  4. Pause at any tension or discomfort, taking deep breaths to soothe the area.

  5. Resist the urge to move on; instead, let your attention linger and visualize soothing sensations.

  6. Notice any emotional reflexes triggered by sensations, reassuring yourself that they are just feelings.

  7. Continue the body scan for 5 to 20 minutes, staying within your comfort zone.

  8. Falling asleep during the practice is a natural sign of stress relief.

Basic body scanning not only enhances comfort in your body, but also supports the repair of feedback loops between body and mind. While scientific research on interoception and its medical benefits is still emerging, the parallels with documented benefits of meditation suggest a promising avenue for overall well-being.

Embarking on the journey of increased interoception through body scanning unveils a world of healing possibilities. By understanding and nurturing the intricate connection between the body and mind, we empower ourselves to achieve holistic well-being and foster a deeper sense of harmony within.


Chopra, Deepak. Quantum Body: The New Science of Living a Longer, Healthier, More Vital Life. Harmony Books, 2023, pp. 54–57.

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