FEEL INTO IT
SESSION 2: THE TIME OF THE BODY
1. Video Lecture
2. Embodied Exploration: Sensing Body
Sit or lie down in a quiet location where you can comfortably focus. You can do this in silence or play some soothing calm music. You can close your eyes, or keep a soft inward gaze.
The intention is to scan the body and describe the sensations you notice as you move through your whole body. Start by paying attention to the different parts (feet, ankles, calves, knees, and move your way up to the chest, neck, head... or the other way around. You can also begin from a place where you notice a louder sensation such as a tension on the neck, or a tickle feeling in your stomach, etc). Notice more and more subtle sensations and explore using as many descriptive words you can think of.
We are used to "thinking" about how we are feeling. This exercise invites us to simply notice how does the body feel without having to interpret, draw any conclusions, or concepts, rather become acquainted with the nature and quality of sensations. Below I include a body figurine and a list of words that can give insight into the kinds of descriptors to use. I invite you to go through the different parts of your body where you can notice sensation and use the figurine to write the sensations in each part or parts. For example, by the shoulder you can write dense, numb, wooden- or whatever you perceive. It may not be exact, logic, or straightforward, but you might discover something! This is a great exercise to do several times a day, or every morning and discover how the map of sensations varies or stays the same. Explore, enjoy, allow, no judgement, no right or wrong!
The intention is to scan the body and describe the sensations you notice as you move through your whole body. Start by paying attention to the different parts (feet, ankles, calves, knees, and move your way up to the chest, neck, head... or the other way around. You can also begin from a place where you notice a louder sensation such as a tension on the neck, or a tickle feeling in your stomach, etc). Notice more and more subtle sensations and explore using as many descriptive words you can think of.
We are used to "thinking" about how we are feeling. This exercise invites us to simply notice how does the body feel without having to interpret, draw any conclusions, or concepts, rather become acquainted with the nature and quality of sensations. Below I include a body figurine and a list of words that can give insight into the kinds of descriptors to use. I invite you to go through the different parts of your body where you can notice sensation and use the figurine to write the sensations in each part or parts. For example, by the shoulder you can write dense, numb, wooden- or whatever you perceive. It may not be exact, logic, or straightforward, but you might discover something! This is a great exercise to do several times a day, or every morning and discover how the map of sensations varies or stays the same. Explore, enjoy, allow, no judgement, no right or wrong!
3. Performance Exercise: Slowing Down Time.
1. Slowing Down Time: choose an activity that is familiar to you. It could be as simple as washing your hands, texting your reflections to a friend, or folding your laundry. While these activities tend to be done quite automatically and quickly, I invite you to turn these actions into a slow and longer exploration.
For example:
The goal of this exercise is to explore through the body and through performance. There is no right or wrong way of doing this, there is no way to win, or lose, succeed or fail. It is a process of discovery and investigation! |
2. Create your own pilgrimage: choose a destination to walk to, ideally a place that is not “at walking distance” meaning that it will take you more time to get there than what you usually tend to walk (a particular building, a relative’s house, a natural site such as a lake, a beach, a tree, or a park). Think of the route you will take, making sure it is not too complicated so it’s easy to get there. Once you have your destination, create a mantra, a short poem, or a kind of prayer for you to repeat on the way there. It could be one or more, but something easy to remember and a few as to repeat them several timed throughout your journey. If theres a text you like that already exist you can use that too, or something you’ve already written). Stay connected with your feet, with your body, with the words, and perception. It is nice to pair your attention on two things at once, for example keep most of your attention with vision and breath, and with the mantra for the whole walk. (or breath, sound, and the mantra; breath, feet, and mantras)
Same as before, explore, be curious, have fun, take a risk, discover something new! :)
If you want to take the exploration to more performative level, as long as it does not take you away from the embodied experimentation, you are welcome to record yourself, the audio, the video, or photos and explore with the documentation material.
Same as before, explore, be curious, have fun, take a risk, discover something new! :)
If you want to take the exploration to more performative level, as long as it does not take you away from the embodied experimentation, you are welcome to record yourself, the audio, the video, or photos and explore with the documentation material.
4. Suggested Reading
Reading Reflections: Keyword to think about: Re-member, Re-body
On Body as a Source of Knowledge: Snowber invites us to see the body as a wellspring of wisdom. Reflect on a moment in your life when your body "knew" something before your mind did. How can you bring this embodied awareness into your creative or academic work?
On Movement and Meaning: Snowber discusses how movement can be a way of knowing and expressing that words alone cannot capture. Consider how movement—subtle or bold—has played a role in your understanding of a personal or creative process. How might you use movement to explore an idea or question you're working with?
Let your body write you a letter: Write a letter from the perspective of your body to yourself, let the body speak without thinking or controlling what comes out. Let it be playful, funny, serious, deep, dark, bright... even these are labels from the mind... the body might write softly, warmly, fleshy, cold, to the beat or to the breath, porous, or stretchy, though membranes or with tension... I invite you to explore. Below are more specific steps if you feel like you need a bit more help to get started:
- Settle Into Your Body: Begin with a few minutes of quiet reflection. Close your eyes, breathe deeply, and tune into the sensations in your body. Notice areas of tension, ease, or energy.
- Listen to Your Body: Imagine your body as a wise, living entity with its own voice and perspective. What would it say if it could speak directly to you? Just allow yourself to listen.
- Write the Letter: Using this imagined perspective, write a letter from your body to yourself. Start with a prompt such as:
- "Dear [Your Name], this is what I want you to know..."
- "I have carried you through..."
- "Here is what I need from you..."
- Oh my dear: Thank you for...
- Reflect on the Themes: Let the writing flow without judgment. Your body may express gratitude, needs, frustrations, or memories. Allow it to guide you. Let it not make sense from the mind or intellect. The body might have other ways to communicate.
- Reread and Reflect: Once you’ve finished, read the letter back to yourself. What insights or emotions arise? How might you honor or respond to what your body has shared?