Interoception, Emotional Competence, and Integrous Decision Making

Last month I introduced the concept of Interoception, one’s ability to feel internal physiological signals within the body. You can read that blog post here.

This time I’d love to share an excerpt from a paper exploring the relationship between interoception, emotional competence, decision making, and learning. The paper goes on to explain that “indeed, existing research indicates an association between low interoceptive sensitivity and alexithymia (a difficulty identifying one’s own emotion), underscoring the link between bodily and emotional awareness.” :

“A significant role for interoception in higher-order cognition is supported by empirical evidence demonstrating that interoceptive ability predicts competence in a variety of emotional domains as well as in learning and decision-making. Within the affective domain, interoception appears to be necessary for all aspects of emotional processing. Much of this evidence utilizes an individual differences approach to demonstrate that, across individuals, interoceptive sensitivity is correlated with emotional stability, emotion regulation, and emotional intensity (the tendency to experience more extreme emotions with greater awareness and depth of experience). Indeed, the vast majority of current theories of emotion suggest that both interoceptive signals and cognitive evaluation of one’s internal and external environment contribute towards emotional experience.

Within learning and decision-making, most classic theories of learning apportion a crucial role to signals of punishment and reward, making the accurate perception and recognition of these signals as fundamental to learning. Equally fundamental are theories of value in decision-making − where the aim of decision-making is to select the option with the highest value. It is clear that value may be impacted by interoceptive state (the value of water is higher when dehydrated than when not), or be interoceptive in nature (as in the drive for primary reinforcers such as sex and food).

Some theories ascribe a more fundamental role to interoception by suggesting that decision-making is guided by stored representations of the bodily consequences of stimuli and responses. These stored representations, provided they can be perceived, are a further source of information when calculating the value of options. Regardless of one’s theoretical standpoint, however, it is clear that accurate perception and recognition of interoceptive signals is necessary for learning and decision-making.”

source: https://www.sciencedirect.com/science/article/pii/S187892931630127X

Theme for October: Serenity Through Gentle Discipline

Gentle discipline is that which allows us to tune into and actually hear the whispers of our own heart.
It's not loud, not very flashy, and consist of tiny efforts strung together with awareness and love.
It's simple and humble, guided by self-honoring - and likely consists of some form of daily bodymind practice aimed at feeling into your body and breath, and clear the dust off the mirror of your heart.

These kinds of practices help us access and mend the structures of the wounded self back to wholeness, giving us access to a sense of choice and agency amidst the chaos of life, and a connection to our potential for inner peace.

To cultivate your own inner compass towards your best and happiest inner self is to spend a little time daily listening and syncing up with yourself, so that you can get sensitized, and even reverential, towards your own experience.

Here is a simple formula for daily practice, which could consist of 5 poses/day held anywhere from 5-20 breaths so you have time to feel into your body, deepen your breath, discover what needs your care, and release anything that’s gotten stuck physically or energetically. And yes, Shavasana counts.

1. Sitting or laying down, begin by doing a simple body scan. Beginning at the crown on the head and travel through your body, feel into each body part specifically and release any tension as you go along. This is an important first step as it supports the transition from the thinking mind, into your feeling body.
   
   

2. Next, feel into what’s under the surface for the past few hours, or days, or even weeks. What emotions have been feeling? feel into what’s there with a sense of curiosity. This tells you where you’re at today and what’s real for you. There are no wrong feelings or answers. Bring love to wherever is hurting or aching.
   
   

3. Then, shift your awareness towards observing your breath. Again shifting from the thinking mind into the feeling body, focus on lengthening your exhales at first, as this will naturally lead to deeper and longer inhales.
   Deep and long breaths teach your mind not to cling - but to stay in focus, awareness, reverence, and flow. In time, your breath will reveal to you the true nature of pain. Our inner compass begins to get clearer.
   
   

4. Lastly, begin to transition into taking yoga shapes/postures. Long holds are wonderful for deep releasing of energies through the body; and moving faster or stronger helps build resilience. Yoga poses are powerful, they build focus, strength, flexibility while clearing out from your organs and tissues out old emotions, trauma and karma.

Yoga is a technique and skill set that offers serenity through gentle discipline. In time it fosters the capacity for discernment, insight, service, generosity, and clarity of perception.

I know that gentle discipline is part of the medicine I am needing and pursuing for myself these days, and I’m so honored and grateful for those of you choosing to be in this practice with me.

I honor you and wherever you are on your journey.
with love,
Natasha.

* I don’t post everything I write to this blog or website, if you are interested in receiving more from me, do sign up for my weekly newsletter, which is crafted with the intention to ease your mind and nervous system, and gently nudge you back towards your mat in pursuit of health, and the sources of joy, wholeness, and wisdom, within you.

a new Earth

Excerpt from A New Earth, by Eckhart Tolle

“The Buddha is said to have given a “silent sermon” once during which he held up a flower and gazed at it. After a while, one of those present, a monk called Mahakasyapa, began to smile. He is said to have been the only one who had understood the sermon. According to legend, that smile (that is to say, realization) was handed down by twenty­ eight successive masters and much later became the origin of Zen.

Seeing beauty in a flower could awaken humans, however briefly, to the beauty that is an essential part of their own innermost being, their true nature. The first recognition of beauty was one of the most significant events in the evolution of human consciousness. The feelings of joy and love are intrinsically connected to that recognition. Without our fully realizing it, flowers would become for us an expression in form of that which is most high, most sacred, and ultimately formless within ourselves. Flowers, more fleeting, more ethereal and more delicate than the plants out of which they emerged, would become like messengers from another realm, like a bridge between the world of physical forms and the formless. They not only had a scent that was delicate and pleasing to humans, but also brought a fragrance from the realm of spirit. Using the word “enlightenment” in a wider sense than the conventionally accepted one, we could look upon flowers as the enlightenment of plants.

[…]

Once there is a certain degree of presence, of still and alert attention in human beings’ perceptions, they can sense the divine life essence, the one indwelling consciousness or spirit in every creature, every life­ form, recognize it as one with their own essence and so love it as themselves. Until this happens, however, most humans see only the outer forms, unaware of the inner essence, just as they are unaware of their own essence and identify only with their own physical and psychological form.

[…]

Is humanity ready for a transformation of consciousness, an inner flowering so radical and profound that compared to it the flowering of plants, no matter how beautiful, is only a pale reflection? Can human beings lose the density of their conditioned mind structures and become like crystals or precious stones, so to speak, transparent to the light of consciousness? Can they defy the gravitational pull of materialism and materiality and rise above identification with form that keeps the ego in place and condemns them to imprisonment within their own personality?

The possibility of such a transformation has been the central message of the great wisdom teachings of humankind. The messengers – Buddha, Jesus, and others, not all of them known – were humanity’s early flowers. They were precursors, rare and precious beings. A widespread flowering was not yet possible at that time, and their message became largely misunderstood and often greatly distorted. It certainly did not transform human behavior, except in a small minority of people.”

Interoception: The ability to FEEL your insides



image credit: unsplash.com


Your ability to feel ~ inside~ your body is called INTEROCEPTION, and it has been shown to have a direct effect on our levels of anxiety, depression, freeze-response, overwhelm and overall coping capacity.

It has also been shown to lower the markers for inflammation in whatever area of the body our interoceptive awareness focuses.

The key here is, as Plato said: KNOW THYSELF.
[ and know what works for you! ]



Through interoceptive awareness cultivation, we begin to see our inner landscape and signaling (such as a rising heart rate, or a tightening throat, when you're about to have a difficult conversation) not as something to unconsciously panic further into, but actually as a signal to respond intelligently, by engaging our mind, body, breath and awareness in specific ways that will bring us back into a felt sense of self, clarity, connection, and ease - which includes deep breathing, and an experience of Embodied Presence.

Some ways we can develop our interoceptive awareness in yoga include:

👂 feeling the subtle movement of your spine or ribs with each breath
👂 feeling into your heart beat and blood stream
👂 feeling and bringing "energy" or awareness into key acupressure points or meridians
👂 feeling into the varied temperature and tension landscape throughout your body



These are all ways in which we can train ourselves to FEEL, RESPOND and EMBODY
rather than panic, shut down and DISSOCIATE
in the face of stress, anxiety, and yes, difficult situations or conversations.


Some more examples of feeling your body INSIDE:
(which I sometimes cheekily call “self-referencing” or “cross-referencing” as a way to positively support an inquiry into the somatic intelligence of the Self and Body) 

🔹 attuning into the way your ribs, spine, core, or pelvs moves with each breath

🔹  feeling the movement of your lungs, your heartbeat, or bloodstream

🔹 the sensations inside your gut, organs, connective tissue, temperature, and more.



Mainly, the key takeaway is this:

Self-awareness and a felt sense of conscious embodiment, combined with a heart that is loving and grateful - are incredibly powerful tools to aid you in a very deep healing.

Come to yoga some time! we practice these, always 💜

Love!

Natasha.