If you’ve ever tried self-development and failed at it, embodiment might be the area to look into. Being a self-development writer myself, I have noticed that understanding the concepts behind whatever I am working on is one thing, embodying them is a whole different story. Understanding things intellectually is only half of the work – your body needs to do the other half.
Scientists, philosophers, and body-mind therapists now agree that the way we perceive and interact with the world is not the result of our minds alone. All this information is stored in our bodies too. The mind and the body are not separate. They are more intertwined than we have ever known before. Rather than seeing our bodies as objects, embodiment calls us to see ourselves as our bodies. When we become masters of embodied existence, our whole life changes. We become in control of how we respond and adapt to the world.
There is a famous TED talk by Amy Cuddy, a social psychologist, about how our body language shapes the way we feel. So, for example, if we strike a power pose (placing hands on your hips with feet a bit further than hips), even if we don’t feel confident, our body will send certain signals to our brains and induce the feeling of confidence in us. And what’s amazing is that all it takes is 2 minutes of holding the pose to start feeling like this. Moreover, just these 2 minutes will significantly increase your testosterone and lower your cortisol levels, which are the 2 hormonal characteristics associated with good leaders.
Examples of Embodiment – The Good and the Bad
Once upon a time, a joined a circus. I liked the idea of spreading joy and laughter among children and grownups and I was fascinated with how circus people interact with the world. They were less into chit chats, (“Where you’re from,” What do you do,” etc.) and a lot more into playfulness. This is my future profession, I thought.
It was there that I met with contemporary dance for the first time. One thing that struck me the most was how contemporary dancers held themselves – their chests were wide open, and they were moving so freely, fluidly, and graciously through the world. I loved it, so I tried contemporary dance.
Having been an insecure thinker myself, I was used to always looking down, hunching my shoulders, closing my chest, and making myself look smaller in social interactions. The movements that my contemporary teacher taught me seemed so awkward to me at first. I remember once during a class, I caught my reflection in the window and I just winced. Having my chest open seemed so unnatural to me! I had dreamed of and dreaded this posture at the same time. I dreaded it because it was uncomfortable, and it was uncomfortable because it was new. However, after some time of practicing, it became second nature. Walking in this way made me feel more confident and open.
If you’ve ever practiced a physical skill, be it going to the gym or doing yoga, I’m sure you’ve experienced what I’m talking about. It’s not just that your muscles become strong after the gym – your whole perception of yourself changes into you being a strong person. These are all great examples of being embodied.
The Face – You Become What You Think
Our faces also show to the world what kind of thoughts we’ve embodied. The wrinkles in certain parts of your face show exactly what facial expressions you’ve most often made throughout your life, whether it’s that of worry, anger, or joy, for example. That saying that you become what you think proves itself literally. So, let’s say you decided to think more positively. It’s not enough to just make this decision in your mind, “I’m thinking positively, I’m thinking positively…,” you also need a body cue to turn it into a reality. So, every time you remember your new decision, just smile. It might seem weird at first, but just keep at it.
So, What Is Embodiment?
It is the union between the intelligence of the mind and the intelligence of the body. It means that there is no separation between the mind and the body – they become one and united. Only through embodying ourselves can we truly become whole.
Mindfulness goes a long way towards helping us embody ourselves. But in itself, it’s often insufficient. (If you’ve tried mindfulness and feel it didn’t work for you, learn more about how to practice embodied mindfulness here and how it offers a more complete model.)
As long as we observe the breath from our heads, we are still separate from the bodies. Rather than observing the breath, we need to be the breath. Instead of observing the body, we become the body. According to Mark Walsh, an embodiment teacher, “embodiment is about body awareness, but not just about being aware of the body as an object, a thing, but being aware as the body – the first-person experience of the body.” Through being embodied, we fill our body from within with our awareness and presence.
This embodied sense of self is behind everything we do. How we feel, think, perceive and interact with the world, we do through the body. Our concept of self is in the body, and so is our history and everything that we are capable of in the future.
Why Is Embodiment So Important?
Because it gives you choice. So, instead of being victims of our past habitual patterns, we can choose how to behave in any given situation. As Walsh points out, “In a world that’s uncertain, volatile, complex, that’s incredibly important. We have that flexibility and adaptability.”
The Scientific Take On Embodiment
The idea of embodied cognition, which is the theory that our cognition is shaped by the body, entered the world of science and philosophy in the early 20th century. Embodied cognition has been scientifically studied only in the past few decades.
Some of the studies looking into how the body is connected with our thinking showed that when the study participants were asked to think of the future, they tended to lean forward, while when they were prompted to think about the past, they would lean backward. In another study, participants, who were given a ball to squeeze, were asked to look at gender-neutral faces and tell if the face was female or male. Those participants who were squeezing a soft ball perceived the faces as female, whereas those who squeezed a hard ball perceived the faces as male.
Some scientists argue that there is no objective reality because all our perception of reality is dependent on the state of our bodies. They have proven that even our judgment of how slanted a hill is depends on how much energy we have at that moment.
Layers of Embodiment
According to Walsh, there are several layers as to how we embody ourselves. First, there’s the situational context — your body will hold itself differently in a church than in a café. Then, there’s the relational layer, our body posture is different when talking to our mom, boss, colleague, friend, or partner. Then there’s the personality layer, which is more long-term — we have a set of habitual patterns as to how we walk, move around, and behave with others. There’s also the cultural layer. For example, Spanish people use their bodies differently than English. And, lastly, there’s the universal layer, which means that since we are all human, some things are similar to us all regardless of where we come from or who we interact with.
How to Practice Embodiment
Play around with the following exercises. Remember to be curious and investigative. You are discovering a whole new way of being, so go easy on yourself if you don’t get it right the first time.
The Centerline
One great practice we spoke about in greater detail in another article on how to practice mindful nonviolent communication is to find your centerline. Feel your torso from the waist up. Now feel a line in the middle part of your torso, between the left and right side of the body and its front and back. Move around while being aware of this centerline. Notice how it moves along. Practice this any time you get the chance.
The Bodyguard Method
Imagine you have a bunch of bodyguards walking behind you, watching over you. You are someone special, safe, and protected. Notice how their presence affects you. Perhaps you feel more confident, powerful, or at ease. Nobody knows about this, it’s your little secret – that’s what makes it all the more fun. Practice this when taking a walk, until you become comfortable with it. Then use it in the office or any situation when you need to feel like you have more power.
Be Like Water
This is a famous sentence from Bruce Lee. Let’s use it. Imagine a situation when you felt stressed. Not too stressful, just a bit. Now imagine you’re surrounded by water. How do you move around? Things should feel more light, flowy, and organic. Immerse yourself in this flowyness. Let your body absorb the sensation of flowyness, and relax into it. Do this in any stressful situation to gain control over your body.
Centering
Do this any time you feel stressed or out of balance. Start by relaxing your eyes. Use peripheral vision. Then, relax the tongue. Let it hang down in your mouth. Soften the jaw. Now, relax the muscles of the chest. Let them gently fall. Notice if you’re tightening any part of the belly. If yes, relax it as well. Start breathing from the belly. Relax your genitals, anus, and the space between them (the perineum). Soften your knees a bit. Now move your attention to your feet. Notice if there’s any tightness there and relax the feet into the floor. Remember the gravity is there and it’s supporting you, like a good friend. Do this any chance you get, so that when a high-stress situation arises, you are prepared.
There are also other ways to get centered. At least 22 ways, to be precise. If you feel you are in need to emotional and spiritual centering, this might be a good place to get started.
And for feeling stressed out, Yoga Nidra has been scientifically proven to help. Learn more about how and why it works and try it out for 10 minutes here.
Throwing the Tissue
(This exercise is adapted from the book Reach Out, by Paul Linden, who is a somatic educator with a special interest in embodied peacemaking processes.)
You need a partner for this practice, someone you trust. Ask them to throw tissues at you. Tissues are harmless, yet they are a good way of seeing how we react in conflict. Once they start throwing those tissues, notice how you are. Is there any tightness, limping, or clenching in your body? Where is it? Notice how your breathing and body alignment change. Becoming aware of these things is the first step towards changing them.
Now take a break from this exercise and spend some time relaxing your belly, letting it all the way out, and softening it. Breathe from the belly. Let it rise as you inhale and fall down as you exhale. Some people are not used to this. Instead, they suck their bellies in when they breathe in. You want to change this. In addition, try breathing in from your nose and out from your mouth. Soften your mouth as you do this, and open them slightly. Now try walking as you breathe like this, with your belly relaxed. How do you feel?
Now ask your friend to start throwing those tissues again. This time, use belly breathing and notice what it does for you. Are you still tight or limp in the same places as before? Has anything changed in your body and, if yes, what?
Conclusion: Becoming Integrated — Mind and Body as One
Long ago, Descartes said, “I think therefore I am.” This might have been an enlightening discovery for the era in which he lived. However, our modern take on what it means to be has shifted greatly since then. The body’s intelligence is in no way secondary to that of our minds. Moreover, our mental processes are greatly conditioned by our bodies. So, to be a fully conscious being on this planet, we must give due respect to the body and its wisdom. It’s time to move towards a new paradigm: “I act therefore I am.”
Tatjana Glogovac, Senior Contributor At L’Aquila Active
Tatjana is a writer and educator in mindfulness, emotional intelligence, learning, psychology and self-development. She is a certified yoga and meditation teacher. Her goal is to make yoga and meditation a practical daily tool for everyone looking to find some peace of mind and a healthy physical practice for their bodies. This especially goes for people struggling with anxiety, stress, depression, excessive worrying, overthinking, and other ailments of the modern man. You can connect with her via LinkedIn.