What It Actually Means to “Be In Your Body”
And why that phrase can feel frustrating when you're already trying your best
You’ve probably heard it before from your therapist, a yoga teacher, or that one somatic Instagram account: “You need to get back in your body.” As a therapist, I’m certainly guilty of asking my clients this question.
And maybe your first thought was, Okay, but… what does that actually mean?
If you’ve ever felt confused, disconnected, or even irritated by that phrase, you’re not alone. Many people, especially those who’ve experienced trauma, chronic stress, or simply grown up in a culture that values thinking over feeling, find the idea of “being in your body” abstract at best and overwhelming at worst.
Let’s unpack what it really means.
First: You’re Not Doing It Wrong
Before anything else, it’s important to say this clearly:
If embodiment feels foreign, scary, or uncomfortable, there’s a good reason for that.
You might have learned early on that your body wasn’t a safe place to be. Maybe you had to shut down your emotional or physical responses to survive in your family system. Maybe you grew up in a body that was criticized, controlled, or ignored. Or maybe you’ve just spent years operating in high-functioning survival mode, where slowing down wasn’t an option.
In any case, disconnection from your body is not a failure…it’s a strategy. One that makes perfect sense in context.
So… What Does It Mean to Be In Your Body?
“Being in your body” is often shorthand for something more complex:
Feeling present, attuned, and connected to your internal experience, not just your thoughts, but your sensations, emotions, and impulses.
It doesn’t mean being perfectly calm, emotionally enlightened, or able to name every muscle group that’s firing.
It means things like:
Noticing the tightness in your chest when someone interrupts you
Feeling your stomach drop before a difficult conversation
Realizing you’re hungry before you’re dizzy and snapping at your partner
Recognizing a gut “yes” or “no” before your mind talks you out of it
It’s less about perfect awareness and more about softening the gap between your mind and the rest of you.
Why Embodiment Is So Hard (and So Necessary)
For many people, especially those who tend to intellectualize or people-please, embodiment feels like vulnerability. Being in your body means feeling things fully, and that’s not always easy.
You might be asking:
What if I can’t handle what I feel?
What if I get overwhelmed?
What if I lose control?
These are valid fears. Being in your body can bring you closer to grief you’ve tucked away, anger you weren’t allowed to express, or needs that haven’t been met in years.
But the flip side is this:
You can’t fully heal what you can’t feel.
Staying in your head might help you understand the problem, but true regulation, release, and repair happen in the body.
How to Start Reconnecting (Gently)
You don’t need to force anything. In fact, trying to “drop in” too quickly can be dysregulating if your nervous system isn’t ready.
Instead, think of embodiment as a slow reintroduction like building trust with a part of yourself that hasn’t felt safe in a long time.
Here are a few ways to begin:
Start with noticing, not fixing.
Can you check in with your body once a day without trying to change anything?
Just ask: What’s happening in me right now? and listen.
Use sensory anchors.
Notice your feet on the floor. The warmth of a mug in your hands. A breeze on your skin. This brings you back without needing to “figure it out.”
Name sensations instead of emotions.
If “I feel sad” is too abstract, try “there’s a heaviness in my chest.” This builds awareness without jumping into analysis.
Move, even a little.
Stretch. Shake out your arms. Walk slowly and notice your breath. These small movements help you reconnect with your physical self.
Go slowly.
If a body-based practice feels overwhelming, pause. That’s not failure, it’s feedback. You’re allowed to take your time.
Being in Your Body Isn’t a Destination
It’s not a box to check or a state you stay in 24/7. It’s a relationship you rebuild over time (sometimes with resistance, sometimes with grace).
And here’s the good news:
Even noticing that you don’t feel connected is a kind of connection.
That awareness is a doorway back in.
At Rooted Therapy, we help clients gently reconnect with themselves (body, mind, and nervous system) at a pace that feels safe and respectful. If you’re curious about what that might look like for you, we’re here.
You deserve to come home to yourself.