Applied Interoception

Duration: 1–3 minutes, many times daily

Level: Beginner → Advanced (scales with sensitivity)

Goal: Detect activation early by training precise, kind awareness of body signals (jaw, breath, chest, belly, shoulders), so you can befriend the dragon before narrative ignition and choose values-aligned action.

Interoception is how the Listener feels the kingdom in real time.

The Practice

Do this micro-check 3–12+ times per day (on the hour, before meetings, after triggers, pre-sleep):

  1. Pause and Name (3 seconds)
    • “Micro-scan.” (say it silently)
  2. Jaw (3 seconds)
    • Notice clenching/pressure. Let the tongue rest on the floor of the mouth; soften.
  3. Breath (6 seconds)
    • Feel the next inhale. Then lengthen the exhale by 1–2 seconds. Repeat once.
  4. Chest / Heart (6 seconds)
    • Sense tightness/heat/pressure. Place a hand if soothing. Allow, don’t fix.
  5. Belly / Solar Plexus (6 seconds)
    • Notice knots/butterflies/emptiness. Breathe into the back of the body.
  6. Shoulders / Back (6 seconds)
    • Clock tension/elevation. Drop 1%. Let gravity help.
  7. Label (3 seconds)
    • One word: “tight / hot / buzzy / flat / open.” No story.
  8. Invite (3 seconds)
    • “Thank you, Guardian. You can stand with me.” (compassionate phrase)
  9. Align (3–30 seconds)
    • Ask: “What is needed now?” Take one small values-consistent action (sip water, send one-line reply, step outside, breathe again).

Total: ~30–60 seconds. Repeat often; frequency beats duration.

What You’re Training

Neurologically

  • Interoceptive accuracy (insula)
  • Salience calibration (ACC): distinguishing signal vs noise
  • Parasympathetic tone via extended exhale; vagal regulation
  • Early detection before DMN narrative escalation

Philosophically

  • Befriending the dragon (defensive energy) through non-violence
  • Dis-identification from story by privileging sensation-first data
  • Re-enshrining the Listener as sovereign through embodied presence

Common Experiences

  • “I don’t feel anything at first” — Great. You’re calibrating. Keep it simple and brief.
  • “I feel more tension when I look” — Noticing reveals what’s there. Meet it with warmth; reduce intensity if flooded.
  • “My mind keeps narrating” — Label once (“thinking”) and return to the body.
  • “I forget to do it” — Pair with anchors (opening apps, hydration, bathroom, doorways, calendar alerts).

Integration

  • Stack after triggers: email conflict, social media spike, difficult convo.
  • Embed in transitions: before/after meetings, commute, before sleep/after waking.
  • Pair with phrases: “Micro-scan” (start), “Thank you, Guardian” (befriend), “One small action” (align).
  • Track with a tiny checkbox grid; aim for consistency, not perfection.

Safety & Scope

  • This is not medical advice. If you have trauma history and experience overwhelm, consider support from a qualified therapist. Go gently; shorten steps.

Next Steps

References

  • Farb, N. A. S., et al. (2007). Experiential vs narrative self modes and interoception. PNAS
  • Critchley, H. D., & Garfinkel, S. N. (2017). Interoception and emotion. Current Opinion in Psychology
  • Brewer, J. A., et al. (2011). Meditation and DMN modulation. PNAS

A kinder, clearer kingdom starts with listening to its body.