Embodied writing: A Transformative Mindfulness Practice
In our disembodied world, where our mind feels separate from our body, we've lost something foundational: the wisdom that resides within our physical being.
Many of us live predominantly from the neck up, processing life through thoughts, ideas, beliefs, and stories, while neglecting the profound intelligence that resides in our bodies. This disconnection isn't just philosophical—it manifests as stress, tension, illness, anxiety, depression, and burnout.
Something essential is missing from our experience.
The practice I'm about to share—what I call Embodied Writing—offers a bridge back to the wisdom of our bodies.
It's deceptively simple, yet profoundly transformative, requiring nothing more than a few minutes, something to write with, and a willingness to listen deeply to what your body has been trying to tell you all along.
The Hidden Language of Your Body
Your body speaks to you constantly through sensations, emotions, tension, and expansion. These physical experiences aren't random—they're meaningful communications that, when listened to, can guide you toward greater authenticity and well-being. Tightness in your shoulders, a fluttering in your stomach, a heaviness in your chest—these are all ways your body communicates its needs, boundaries, and even your intuition.
Unfortunately, we've been conditioned to ignore these signals, push through discomfort, and prioritize productivity over presence. We distract ourselves from discomfort rather than exploring what different sensations might be trying to tell us; we self-medicate through our phones, excessive shopping, over-eating, drinking, and packing our schedules.
Here, it feels so important I name none of this is your fault.
We disconnect from our bodies because at one point, being in our bodies was unsafe. Maybe you were told you “feel too much,” or are “too sensitive” as a child, and learned to push down your emotions in order to keep the peace in your family. Maybe you’ve had an experience of trauma, where it was paramount you not be in your body during that period of time. Or maybe give, your race, gender, income, religion, or who you love, you’ve received the message it’s not safe to be me.
When we experience extreme or prolonged stress or non-safety, we split from our bodies to survive.
Even just living under capitalism, we’re implicitly told our bodies are for production and profits—not for our enjoyment, self-actualization, and pleasure.
Embodied Writing reverses the pattern of mind-body separation by creating a dialogue with you and your physical self.
The Four-Step Body Writing Practice
This practice can be completed in as little as five minutes, though you may find yourself wanting to linger longer as you discover its potency. Here's how it works:
1. Check in with your body
Begin by taking a couple breaths to settle your nervous system. Then, ask magic question #1: what’s it like to me today?
As you write, you might start the sentence with: “being me is like…” or “today feels like…” or “I feel…”
And as you ask, bring awareness to your body, scanning for sensations or feelings that arise. This part is key. This isn't about analyzing or judging what you find—it's simply about noticing what's present. Where is there tension? Ease? Heaviness? Lightness? Heat or coolness? Choose one sensation that seems to be calling for your attention and see if you can focus your attention on it.
2. notice if any parts arise, that may block you from staying with the feeling or sensation you notice
We are comprised of a variety of different parts of self. Adult parts, young parts, self-conscious parts, perfectionistic parts, people pleasing parts, judgmental parts… the list goes on and on.
Parts can be learned aspects of self that once protected us, or emotionally kept us safe—free of the shame, or criticism of others.
Parts can also prevent us from feeling and experiencing the full magnitude of our emotions, and that’s a problem because our feelings are wise guides. They’re signals something is up, that week need something to return to balance.
In Embodied Writing, we want to 1) name the parts of self preventing us from feeling our emotions, 2) thank them for protecting us in the past, and 3) ask them to step aside for the remainder of our writing practice, so we can be fully present to our embodied experience.
3. return to the feeling inside
Now, for magical question #2: if this sensation or feeling could speak, what would it have me know?
This question transforms a physical experience into a communicative one, acknowledging that your body holds perspectives and wisdom that your conscious mind may not yet recognize.
With your chosen sensation in awareness, begin writing from your body without filtering or editing. Let the words flow as if they're coming directly from the part of your body where the feeling is. This might feel strange at first—our rational minds often resist this kind of embodied expression—but trust the process.
If you feel stuck, try writing several sentence that start with “I need…”
The key is to write without censorship, allowing whatever emerges to appear on the page. Some people find it helpful to write in first person, as if the body part or sensation itself is speaking.
What emerges might surprise you. A tight jaw might reveal accumulated anger that needs expression. A constricted chest might speak of grief that's been pushed aside. A fluttering stomach might reveal excitement about a possibility you've been intellectually dismissing.
After giving voice to the sensation, ask what this part of you needs. The answer might be practical (rest, movement, nourishment) or emotional (acknowledgment, expression, connection).
This step is crucial because it shifts you from awareness to response. Rather than just knowing what your body is communicating, you're now exploring how to respond to that communication with care and attention. By doing so, you’re building trust with yourself—trust that you “got you” and are here to take care of yourself and protect yourself in ways you may have missed in the past.
4. Acknowledge the need. How could you meet this need by 1%?
This is where transformation comes into the practical. Rather than making grand promises to completely revolutionize your life (which often lead to more stress and unsustainable change), ask yourself: How could I meet this need by just 1% today?
This tiny step approach makes change manageable and builds momentum through small wins. If your body wants more movement, your 1% might be a 2-minute walk. If it craves creative expression, your 1% might be doodling for 3-minutes. If it needs rest, your 1% might be a one-minute breathing meditation.
Write down your 1% action and commit to when you'll do it. The specificity matters—it transforms insight embodied well-being.
Why embodied Writing Works
This practice is powerful because it integrates multiple levels of awareness:
Somatic awareness: By directing attention to physical sensations, you strengthen your capacity to recognize bodily signals before they escalate. Through somatic awareness, you also support your body’s ability to process emotions.
Emotional processing: Writing gives form to feelings that might otherwise remain vague or overwhelming.
Cognitive integration: The practice bridges body awareness with conscious understanding, helping you make meaning of your experiences.
Actionable wisdom: The 1% step ensures that insights translate into real-world change. Meeting your needs—now that’s a win!
Many mindfulness practices stop at awareness, which is valuable but incomplete. Embodied Writing carries awareness through to action, ensuring that we don’t bypass our feelings. This is something I’m so passionate about, and include in all my teaching. Mindfulness without embodiment leaves us stuck in thought-work and rumination, something most of us are trying to do less of!
Making embodied Writing a Regular Practice
Like any transformative practice, Embodied Writing becomes more powerful with regularity. Consider incorporating it into your daily routine:
First thing in the morning, to set intentional direction for your day
During a midday pause, to reset and realign
In the evening, to process the day's experiences
During times of transition or decision-making
When physical symptoms or challenging emotional arise
Even just once a week, this practice can begin shifting your relationship with your body from neglect to partnership and compassion. And over time, you may notice increased intuition, emotional regulation, self-trust, and an overall sense of living more fully in your skin 🫶🏼
The Profound Simplicity of Returning Home
In our quest for growth and healing, we often look outward for complex solutions and expert guidance. While external resources certainly have their place, Embodied Writing reminds us that profound wisdom already resides within us, waiting to be accessed through simple, mindfulness practice.
By creating a regular dialogue with your body, you reclaim the intelligence of your full being. The body isn't just a vehicle carrying your head around—you are your body. Your body is essential in your ability to experience life, as you.
Through the deceptively simple act of checking in, identifying needs, and taking small actions, you rebuild trust with your self. This renewed relationship becomes a foundation for authentic choices, deeper presence, and a more integrated way of moving through the world.
In a culture that profits from your disconnection from self, Embodied Writing stands as a radical act of reclamation—a return to the home that has been within you all along.
Wishing you embodied presence and knowing,
