Have you ever caught yourself slouching at your desk or moving through your day on autopilot, barely noticing how your body feels? If so, you’re not alone.
Many of us move through life feeling disconnected from our physical selves, unaware of the tension we carry or the subtle signals our bodies send. Body awareness activities can help you better recognize and understand physical sensations and movement, both internally and externally, allowing you to become more in tune with your body while also improving your overall physical and mental well-being.
This article will explore the basics of body awareness, including simple body awareness activities for adults and key considerations to keep in mind before you get started.
Body awareness activities for adults are exercises designed to deepen your connection with physical sensations, movement, and overall body presence (1).
These practices enhance both proprioception (your sense of body position) as well as interoception (awareness of internal sensations), building awareness and mindfulness of what’s happening in your body in the present moment (2). By regularly engaging in body awareness activities, you may start to notice reduced feelings of distress and a better connection between your mind and body (3).
Note: If you are dealing with any physical or mental health concerns, it’s best to consult a healthcare provider before engaging in any new body awareness activities or other healing practices.
Body awareness is your conscious ability to recognize and interpret your body’s inner sensations, movements, and overall physical presence (4), helping you to understand how you move and respond to both physical and emotional cues.
In daily life, body awareness plays a more critical role than you might realize, affecting everything from walking and exercising to regulating emotions and managing stress. When you’re in tune with your body, you are better able to respond to its needs, whether that means recognizing when you need rest, stretching to release tension, or practicing mindfulness to stay grounded in the present moment.
Without this awareness, it’s easy to develop habits that can lead to discomfort, tension, or a sense of disconnection from your mind and body. Engaging in activities to improve your body awareness can be highly beneficial for both physical and mental well-being, helping you feel more present, balanced, and in control in various areas of life (1).
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What Causes Lack of Body Awareness?
Several factors can contribute to poor body awareness in adults, ranging from lifestyle habits to underlying health conditions.
One major cause is chronic stress, which can manifest in various ways such as muscle tension, shallow breathing, or a general disconnection from bodily sensations (5). When the body is in a prolonged state of distress, it becomes much more difficult to tune into physical cues, potentially leading to a diminished state of body awareness.
Similarly, experiencing a disruptive event in the past can cause dissociation from your body as a protective mechanism, making it harder to recognize physical cues (6). Also, neurodevelopment conditions such as ADHD, autism, and sensory processing disorders can affect one’s level of body awareness by altering how sensory input is processed (7).
A sedentary lifestyle may also play a role in a lack of body awareness, with many adults spending hours at their desks and using screens with little variation in movement (8). Over time, this lack of physical engagement can dull many types of body awareness, potentially making it more challenging to recognize physical needs as they arise.
If you’re dealing with trauma or other mental health challenges, it’s best to consult a mental health professional, as they can give you the proper guidance and support to navigate the healing process safely and effectively.
If you need extra mental health support and don’t know where to start, the Psychology Today website offers a search feature to help you find providers in your area (United States only).
What Is an Example of Poor Body Awareness?
There are many poor body awareness examples out there that you’re probably quite familiar with, such as a clenched jaw, slouching posture or tensed shoulders after you’ve been working at your desk for hours. Oftentimes, this lack of connection to your physical sensations only is noticed when discomfort or tension becomes severe.
Here are some other common signs of poor body awareness (9, 10, 11, 12):
If you recognize these signs in yourself, don’t worry – body awareness can be improved with consistency and practice. The next sections will explore what the different types of body awareness look like and body awareness activities for adults to consider trying.
Read more: What Is the Best Somatic Meditation to Deal with Stored Emotions?
When working to improve your body awareness, it’s important to know the different types that contribute to well-being: interoceptive awareness, proprioceptive awareness, and kinesthetic awareness. Here’s a brief overview of each type:
Interoceptive awareness refers to your ability to sense and interpret internal bodily sensations and states, such as hunger, thirst, heartbeat, and emotions (13).
This awareness helps you recognize signals from within your body, allowing you to respond appropriately – whether it’s eating when you’re hungry, resting when you’re tired, or regulating your emotions through mindfulness. It predominantly operates at a preconscious level, drawing your attention when there’s a shift in bodily resources that requires action to maintain a level of balance, or homeostasis (14).
Proprioceptive awareness involves understanding your body’s position in space and its movement coordination (15). It contributes to helping you understand where your limbs and body parts are without directly looking at them, allowing for smooth and coordinated movements.
This type of awareness is essential for everyday activities such as walking, reaching for objects, and maintaining balance (16). Proprioceptive awareness also plays a role in enabling us to differentiate between self and others, contributing to self-consciousness and our overall sense of bodily autonomy (17).
Kinesthetic awareness focuses on the conscious perception of body movement, effort, and muscle engagement (18). It allows you to sense how your body moves in relation to the environment, helping you adjust the force or speed of movement for various tasks.
This type of awareness is especially important for physical activities that require precise movement, coordination, and balance, such as exercise, dancing, or playing sports, as it helps you move more efficiently and with greater control (19).
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Improving your body awareness doesn’t necessarily require prior fitness experience, specialized skills, or any particular equipment. In fact, most body awareness activities for adults can be done anywhere, anytime.
If you have any health concerns that may affect your mobility, be sure to consult a healthcare provider before beginning any new activities. Whether your goal is to reduce stress, ease muscle tension, or improve overall self-awareness, these body awareness activities can provide meaningful and valuable benefits.
Physical Exercises for Body Awareness
Physical activities that incorporate mindful movement can be particularly effective for improving body awareness (20). These exercises often encourage you to focus on your body’s sensations, positioning, and movement patterns, helping you become better in tune with your mind, body, and overall sense of self.
While many forms of physical exercise can enhance body awareness, the following are especially beneficial (21, 22):
Meditation and Mindfulness for Body Awareness
Beyond physical movement, there are a variety of meditation and mindfulness practices to help you become more attuned to internal sensations and emotional states. These body awareness techniques guide you in recognizing how your emotions manifest in the body, allowing you to develop a deeper sense of overall body presence (23).
Here are some effective body awareness activities for adults that incorporate elements of meditation and mindfulness (24, 25, 26):
Body Awareness Therapies
For some people, improving body awareness may require working with a professional who is trained in body awareness therapies. These specialists can provide structured guidance and techniques to help you reconnect with your body safely and effectively.
Common body awareness therapies include (27, 28, 29):
If you believe one of these therapies may be beneficial for your current situation, consult a healthcare provider for further guidance on the best approach for your healing journey.
Read more: Calming Somatic Mindfulness Exercises to Restore the Mind-Body Connection
Besides body awareness activities, there are a variety of other ways to strengthen your mind-body connection and enhance your overall well-being. Whether through simple life changes or dedicated daily practices, here are some additional practices to consider (30, 31, 32, 33, 34):
If you’re looking for more ways to improve your well-being, the BetterMe app offers a plethora of resources, including somatic exercise plans and mindfulness tips to help you increase your body awareness.
An example of body awareness that many can relate to is noticing when your shoulders are tense while working and making a conscious effort to relax them. This awareness allows you to recognize physical discomfort or stress signals, and then take action, such as stretching or taking a break to relieve the tension. Body awareness therapy is a specialized approach aimed at restoring both physical and emotional balance (35), but many other therapies focus on helping individuals reconnect with their body’s physical and emotional cues, as well. If you think these therapies could benefit you, please consult a healthcare provider for further guidance and support. Signs of poor body awareness may include frequent physical discomfort, difficulty maintaining balance, muscle tension, or feeling disconnected from your overall body and self. Other less obvious signs could be not recognizing when your body is tired or stressed, or being unaware of your posture or certain movements. If you experience any pain or severe physical discomfort, it’s important to always consult a healthcare provider for further evaluation and guidance. There are many actionable steps you can take to better understand your body, such as incorporating mindfulness or body awareness activities into your daily routine. Using these techniques consistently can be highly beneficial for both your physical and mental well-being, while also strengthening the connection between your mind and body (4).Frequently Asked Questions
What is an example of body awareness?
What is body awareness therapy?
What does poor body awareness look like?
How to know your body better?
Body awareness activities for adults can be a powerful tool for improving both your physical and mental well-being. By engaging in techniques such as body scans, mindful movement, or meditation-based activities, you can begin to build a greater level of awareness for your body, mind, and overall self.
Whether you’re currently on a personal health journey or are dipping your toes into the world of wellness, the BetterMe app is your go-to resource for tips, tutorials, and more.
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