Imagine knowing the first flickers of that pulsing sensation from the middle of your forehead is your sign of decision fatigue, giving you the opportunity to find a way to delay your answer until you’ve recouped. Or, a prickly feeling along your skin that spurs a quiet swell of excitement because it’s reminding you of a similar situation with a positive outcome. When you’re tuned in to your body’s subtle cues, you’re better able to prevent regrettable decisions, and snag opportunities at the right time.
We have far more than five senses to aid us in navigating decisions. One of which is called interoception: the ability to feel your body’s internal signals. Honing your interoception enables deeper insight into your current state, and observations stored in your subconscious mind. Although tapping into this sense may sound overwhelming, with intentional practice, it can become reflexive.
Everyone uses their interoception, but often we are not actively acknowledging it at the moment. For example, that nagging feeling at the pit of your stomach prompts you to eat, your rapid heartbeat moments after a run says you need rest, or that vague foreboding feeling you later wished you listened to… All of these scenarios call you to honor your needs, and help you make choices aligned with what is best for you.
Our interoceptive ability exists on a spectrum. Some people are hyper-aware of sensations, while others have trouble recognizing them. One obstacle is the habit of dissociating from your body through activities like daydreaming and rumination to escape uncomfortable emotions. Another challenge is difficulty with articulating our sensations.
Realistically, your conscious mind is aware of only some of the below factors when making decisions, while your body keeps track of everything, including:
Familiar vs. unknown
Informed vs. uninformed
Attachment to desired outcome vs. willingness to compromise
Time constraints
Conscious and unconscious biases
Ability or lack thereof
Physical and emotional states
Past experiences
Available options
How can you increase awareness of and access to this pivotal sense? Check out these suggestions:
Note your bodily signals throughout the day. Start with simple emotional and physical observations. Keep track with a journal, and eventually, connect how they relate to positive and negative outcomes over time.
Pay attention to where you feel sensations when you’re experiencing different emotions. You can start by looking at emotional body maps because certain emotions tend to manifest in specific areas. Remember, it’s fine if what you see differs from your experience.
Explore yoga nidra and yin yoga. Yoga nidra is a calming practice that resembles a guided meditation. You’re often prompted to systematically focus on different parts of your body while laying down in silence. Yin yoga requires practitioners to hold each posture for at least two minutes. Its emphasis on stillness allows you to focus on the changes you feel when stretching each body part.
With a partner, or in a workshop centering consent, try this exercise: your partner asks you random questions, to which you must answer “yes”. With each reply, tune into what it feels like to say yes when you mean it, and when you don’t. Repeat this exercise, and answer “no” to each question. What does it feel like to say no when you mean it, verses when you don’t? Afterwards, ask your partner your own set of random questions. Set clear boundaries about which subjects are off limits, such as violence or sexuality. Although it’s ideal to do this with someone else, you can ask yourself and note your responses if you don’t have access to a suitable partner.
Bear in mind, it’s common for people who often feel anxious to have heightened interoceptive awareness, which can lead to a misinterpretation of their bodies’ signals. For instance, assuming their loud and rapid heartbeat is due to impending danger, when in reality, the reason is benign. Take time to assess how your biases can interfere with how you interpret internal signals, and remember to be compassionate towards yourself during this process. If you already have strong interoception, you can still engage in this sense by learning what your body is communicating without the explicit intention of increasing your awareness of the sensations themselves.
Start with finding small patterns in everyday life, and as your confidence grows, you can incorporate this aspect of yourself when addressing bigger decisions. This is key to cultivating the famous “gut instinct” many speak of, and other forms of wisdom your whole body has to offer. We’ve got plenty to work with, so we might as well make the most of our abilities.