Mindfulness and Body: The Power of Body Awareness

When we don’t have a major health issue or a physical limitation, we may not even notice our bodies. We often fail to appreciate the incredible abilities of our physical being.We walk, run, carry things, see, hear, speak, sense, taste—and most importantly, we breathe. Yet, we rarely feel gratitude for these miracles. We take them for granted, assuming that this is simply what our body is supposed to do.

In group sessions, I often ask to make two wishes about their bodies. The answers are quite predictable…

The first is to be healthy.The second is to look good.

Yet, no one expresses a wish to simply notice their body or to increase their body awareness.

However, becoming aware of our body actually means noticing the present moment within our body. It is different from thinking about our body; rather, it is about feeling our physical sensations independent of the past or future. For example, it means being aware of your posture.

Let me introduce you to the concept of "interoception", or in other words, "body awareness".

Receptors in your joints and muscles tell you where different parts of your body are. Body awareness is the foundation of proprioception, which is the sense of your joints' position, movement, and orientation in space. For instance, when you take a step, you instinctively lift your foot without consciously thinking or planning it. Similarly, body awareness works in much the same way. Just as your muscles and joints have receptors, there are also receptors inside your organs and even in your skin. These receptors send signals to your brain about the internal state of your body, helping you regulate essential functions such as body temperature, hunger, thirst, digestion, and heart rate.

Body awareness allows you to sense and understand what is happening within your body. It helps you recognize when your heart is beating fast or when you need to take a deep breath. It enables you to notice when you need to use the restroom, when you are hungry or full, when you feel cold, hot, or thirsty, and when you experience pain or ticklish sensations.

Our bodies are the mechanisms through which we experience and interact with the world. Imagine what it would be like to live in a body that feels numb or disconnected—a body that does not provide a sense of security. By practicing body awareness, we offer ourselves a new way to reconnect with our body—and, in turn, with the world around us.

As these explanations suggest, our body experiences the world through sensations. Just like our other senses, bodily sensations help us stay present in the moment. For instance, noticing warmth, pain, or our breath are all examples of how the body anchors us to the present.

In mindfulness practices, which are based on paying attention to and noticing the present moment, the body plays a crucial role. Unlike thoughts, bodily sensations do not wandering —they ground us in the here and now.

As I always say, if mindfulness had a motto, it would be: "What is this? What am I experiencing?" Noticing our body, recognizing our emotions and thoughts, and identifying the physical sensations we experience in the present moment are all essential aspects of this practice.

How?

Whether we are sitting, standing, moving, or resting, we are constantly experiencing different bodily sensations. However, we can only perceive these sensations at the exact moment they arise.

Who can feel yesterday’s itch or tomorrow’s pain? You may remember how it felt, or you may anticipate it, but that will never be the same as experiencing it in the moment. Remembering and anticipating belong to the realm of thought, and thoughts are always at least one step removed from present-moment experience. Thoughts are about experiences, but they are not the experience itself. They comment on what is happening rather than simply allowing it to be as it is.

We may think we can multitask, but when we divide our attention among multiple activities, we unknowingly switch to autopilot mode—especially when we are engaging in routine tasks that feel neutral, neither particularly positive nor negative. When we shift our attention to the details of our bodily sensations, we provide our mind with a place to rest. Our attention becomes anchored in the present moment. With genuine curiosity, when we focus on something as specific as bodily sensations, we become fully immersed in our experience, allowing us to embrace the richness of the present. It is well known that attention has a limited capacity—if we focus on our body, our thoughts cannot remain at the center of our awareness at the same time.

One of the essential practices in mindfulness is the body scan meditation, where we direct our attention to different parts of the body moment by moment. During this practice, we may notice that our attention wanders to thoughts. The key attitude here is: "Of course, my mind will wander. But each time, I can patiently and kindly bring it back to my body."

Over time, we develop the ability to notice when our attention has drifted and, without rushing or feeling guilty, we can gently return to our body and the present moment.

When distressing, unwanted thoughts or emotions arise, shifting our focus to physical sensations can guide us. It creates space and time for us to transition from automatic reactions to skillful, chosen responses.

Paying attention to our bodily sensations is the first step toward body awareness. Ironically, we tend to notice our bodies most when we experience unpleasant sensations—pain or discomfort. And in those moments, our instinct is often to ignore, suppress, or immediately fix the issue rather than simply be present with the experience.

If we resist and try not to feel pain, we might appear "fine" to others, but inside, we are experiencing a struggle. Additionally, we rarely perceive physical pain as just pain. We analyze its causes, worry that it might worsen, or fear that it will never go away.

Yet, the body is not part of the problem—it is the key to the solution. Mindfulness helps us reconnect with our body and cultivate a sense of appreciation for it. This is not always easy, but by developing a deeper understanding of our body, we can protect ourselves from unnecessary distress in the long run.

Being open to our physical sensations and experiences, rather than resisting them, supports our well-being. Because body awareness is linked to a sense of peace that is not dependent on external conditions.

-From Prof. Dr. Zümra Atalay’s Mindfulness book.