Most of you have experienced my classes: yoga, breathwork, meditation, or somatic work. I often ask you to put on your witnessing and observation hat and ‘look with your inner eye’ at how the practice impacts you and what it triggers sensibly and receptively.
What we find might not always align with what we want to feel or experience. Sometimes, we encounter pleasant or unpleasant surprises, or we may see nothing at all. This can feel frustrating or annoying, but it’s important to remember that these moments are also part of the practice.
The act of observing is not about labelling sensations as ‘good’ or ‘bad’ but about noticing them without judgement. Whether it’s a sense of ease, discomfort, or neutrality, each sensation has something to teach us. By bringing awareness to what arises, we allow ourselves to deepen our understanding of the body’s language and patterns.
When we remain present and attentive, our practice becomes a space for exploration and curiosity. Witnessing is an active process that invites us to stay engaged, even when the sensations feel subtle or unclear. Over time, this approach cultivates a stronger connection to ourselves, fostering growth and self-awareness both on and off the mat.
It also helps to support our health. When we observe and feel, we can accept and make changes accordingly.
This is a more therapeutic concept when observation becomes a tool to build resilience in befriending our impediments, weaknesses, discomfort, and sometimes pain. By facing these gently and allowing awareness to become part of our tools, we can make the right changes to heal, recover, and grow.
We must understand that our perception of ourselves is vital for survival. Feeling internal sensations (interoception), sensing the body in movement or in space (proprioception), and knowing what is around us via the senses (exteroception) are integral aspects of being human. The challenge is that modern living often diminishes these perceptions. However, the good news is that we can recover them by practising inner listening and observing during movement, breathing, and meditation. It’s like rebooting our nervous system and enhancing our mental abilities.
Now, we are all different, and depending on our bodies, conditions, ages, and abilities to move and breathe, sensations can be qualified entirely differently.
Based on my experiences and practice, I would like to share a list of sensations and observations you might feel and observe. This list may help you be sensitive and develop your sensorial ability. However, remember that it is different from person to person and is not always pleasant. It also might be experienced during, after, or long after your practice:
- Warmth spreading through the body
- Tingling in the hands, feet, or face
- A sense of lightness or floating
- A sense of space, broadening, and untighten
- Heaviness or grounding
- Gentle pulsations or vibrations
- Aches or discomfort in specific areas
- Relief or release of tension
- A feeling of expansion in the chest or ribcage
- A sense of calm or stillness
- Heightened awareness of the breath
- Gentle trembling or shaking
- Muscle fatigue or mild soreness
- Coolness or chills in certain areas
- Softening or relaxation in the jaw, shoulders, or hips
- A sensation of energy moving through the body
- Enhanced heartbeat awareness
- A sensation of fullness, warmth, and aliveness in the abdomen
- Pressure in certain joints or muscles
- Subtle internal shifts or realignments
- Itchiness or prickling in the skin
- A deep sense of ease or contentment
- Restlessness or fidgeting
- A sense of clarity or mental focus
- Emotional sensations, such as joy, sadness, or irritation
- A sense of being connected to the ground or surroundings
- Spontaneous sighing or yawning
- Sweating or feeling warmer in certain areas
- A heightened awareness of textures or clothing on the skin
- A sensation of spaciousness or emptiness in the mind
- A feeling of alignment or balance in the body
- And more…
As you explore these sensations, remember to approach them with kindness and compassion. Observing without judgement allows you to create a safe and nurturing space for yourself.
If at any point the sensations feel overwhelming or not right, honour your body by pausing or stopping altogether. Rest is essential to the practice, giving your body and mind the time they need to process, recover, and grow.
