What is interoception? Interoception is the ability to identify emotions based on bodily sensations. Developing this has been linked to improving overall wellbeing. Below is a meditation script to develop interoception.
For this meditation, you can begin with any position that helps you feel settled and comfortable. You can lie down or sit down. You can also keep your eyes open or closed, depending on what helps you feel more at ease.
When you are ready, begin to scan your body from the top of your head to the tips of your toes. If you need to adjust or move in any way, then feel free to do so. You can wiggle your toes or your fingers, or bend your knees and drop your knees from right to left in a windshield wiper movement.
As you continue to scan and observe your body, notice any sensations that you may be feeling at the moment. Do you feel tight or tense in any particular areas? How do your belly and your stomach feel? Do your best to observe these sensations without judgment.
If it gets hard for you to keep still or to close your eyes, do know that you can stand up, move around, and reset at any time.
As you continue observing those sensations, notice any emotions that may come up. Recognize that this meditation practice is about observing and holding our emotions with tenderness, rather than confronting them with judgment. Do you feel scared? Anxious? Worried? Where exactly in your do you feel these emotions?
It’s also okay not to name those emotions, especially if they are still unclear or confusing to you. Remember that meditation is a journey, and that part of the practice is being patient with yourself.
After acknowledging any emotion you can name, begin to deepen your breath and move your body once again. Move slowly and gently and compassionately. Then when you are ready, open your eyes. You can also end your practice with the following affirmations: I trust and respect my body’s wisdom. I am patient and give myself time to heal. I honor my emotions and how I feel.
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