Your Body Is Trying to Tell You Something Important

How to turn physical symptoms into valuable information

There I was, minding my own busyness, when, out of nowhere, a negative thought popped into my head and triggered a strong emotion.

Immediately, the feeling lodged itself in my body: Elevated heart rate. Muscle tension. Increased temperature. Dread in the pit of my stomach. Irritability.

I wanted nothing more than to run from the discomfort.

Instead, I paused, breathed, and explored with curiosity. There, I recognized that this emotion was a manifestation of something much deeper, allowing me to better understand the message my body was trying to send me.

Not long ago, however, I wouldn’t have been able to discern how my mental states showed up physically. Depressed and numbed by substances, I was disconnected from my body and unable to hear its wisdom and use it to guide my life.

Maybe you’re experiencing something similar, which isn’t a surprise.

After all, between the dominance of digital devices, overemphasis on productivity, living outside our natural rhythms, and protective responses to trauma, many of us are cut off from an entire intelligence system that operates beneath the surface of our awareness; the subtle physical signals that guide us toward what we need, and away from what we don’t.

Fortunately, your body remembers, even when your mind has forgotten.

The question is: how can you reconnect your mind and body and reintegrate this lost wisdom into your daily life?

From Protection to Connection

Disconnecting from your body and emotions might’ve protected you at some point.

Perhaps, expressing your emotions as a child only led to incongruent responses—or even outright punishment—from those who were supposed to protect you. Maybe you experienced trauma, and disconnecting from your body provided a safety zone where you could maintain some sense of control.

Even if you were lucky enough to make it out of your childhood unscathed, disconnecting from your body is a culturally reinforced norm. You’re taught to suppress your physical and psychological needs, and you’re rewarded when you work through illness, ignore your mental and bodily fatigue, maintain a social mask of “keeping it together” during difficult times, and rely on emotion-suppressing substances to celebrate the good times.

However, while this disconnection might’ve once served you, it’s now become problematic.

Because your body holds profound wisdom about all the grief, rage, fear, longing, pain, etc., that you’ve avoided for years (or decades).

And re-accessing it can help you recognize important signals about your boundaries, overall health, relationships, and what you fundamentally need instead of feeling empty, anxious, and lost without quite understanding why.

The goal is learning to reconnect gradually and safely, without overwhelming yourself.

The following movement-based practices have helped me accomplish this reintegration, and I think they could help you, too.

5 Movements for Reintegrating Your Body & Mind

Instead of our normal seated exercises, you’ll stand for this one.

Note: If you’re reconnecting with trauma or deeply upsetting emotions, I strongly recommend consulting with a mental health professional beforehand. I can tell you from firsthand experience that some of these powerful emotions and sensations can leave you wholly unprepared to healthily integrate in the moment.

First, find an area with enough space where you can freely move your arms and torso. Take a few seconds to plant your feet flat on the ground about shoulder-width apart.

Then, close your eyes and take three deep breaths, completely filling your lungs. With each inhale, imagine purifying white light entering your body, and with each full exhale, picture darker, heavier air exiting.

Now, open your eyes, breathe normally, turn your attention toward your body, and begin reconnecting.

Movement 1: Swaying (1 Minute)

Sway side-to-side, gently rock back and forth, or perform simple repetitive movements at your own pace. Follow your body's natural rhythm instead of forcing a pattern.

Swaying can integrate your nervous system, reduce stress hormones, and increase embodied presence.

As you sway, notice the space within yourself. Inside this safe place, give yourself permission to release what you’ve been clinging to that has disconnected you from yourself.

Movement 2: Shaking (1 Minute)

Slow your swaying and transition into purposely shaking your hands, arms, legs, or whole body.

Your movements don’t need to be fast or overly pronounced; just enough to repeatedly tense and release your muscles, which can help increase bodily awareness.

When releasing tension, recognize how much space remains to embrace what your body wants to tell you.

Movement 3: Vigorous Rubbing or Patting (1 Minute)

In a similarly gentle fashion, briskly rub your arms, legs, torso or pat your body with your hands.

Like techniques used in sensory integration therapy, this sends strong signals to your brain about body boundaries and presence.

As you reestablish your boundaries, recognize the energy constantly flowing into, out of, and through your body during every second of your existence.

Movement 4: Cross-Lateral Exercises (1 Minute)

Alternate touching your right hand to your left knee, then your left hand to your right knee. Or march in place, lifting your knees and coordinating your opposite arm/leg movements.

These movements activate both of your brain’s hemispheres simultaneously and promote neural integration and embodied awareness, which is why they're used in therapy to help people feel more "in their body."

If you start experiencing strong emotions, refrain from judging.

Also, avoid attaching any stories and seeking to understand what you feel. Instead, just be.

Movement 5: Balance Challenges (1 Minute)

Stand on one foot, walk heel-to-toe, or do simple balance poses.

These movements increase communication between your different bodily systems and, with continued use, they can enhance your ability to sense your internal states.

As you perform this final movement, repeat the deep breathing from the beginning of the exercise. Instead of just exhaling fully, though, try audibly sighing as well.

In addition to letting your mind and body know your practice has concluded and it’s time to proceed with your day, this cyclic sighing can also help reset your nervous system, reduce stress and anxiety, further enhance bodily awareness, and create a safe space where you can show up just as you are.

While remaining connected with your body, write down any sensations, thoughts, or insights that appeared during these movements. Even though they can be profound, they can also be easy to forget, and writing them down can help your recall, especially when feeling anxious or overwhelmed.

Returning Home to Yourself

The conversation between your mind and body is one of the most important relationships you'll cultivate, as every sensation carries information that could transform how you move through the world.

Fortunately, with repeated effort, these movements can help you remember what you've temporarily forgotten. Start small, remain gentle with yourself, and trust that your body's wisdom is there, ready to guide you.

The disconnection that once protected you doesn't have to define you forever.

It's time to return home and start listening again.