In our culture, we’re taught to value thinking above all else. We analyze, we strategize, we try to “figure things out.” And while the mind is a powerful tool, it often runs in loops, circling around the same stories without resolution. Meanwhile, beneath the surface, the body is always speaking—often more honestly than our thoughts.
This quiet, embodied language is what we call the felt sense.
What Is the Felt Sense?
The felt sense is more than just a single sensation, like noticing that your shoulders are tense or your jaw is clenched. It is the whole body sense of a situation, often subtle at first, but carrying within it emotions, images, memories, and meaning.
Psychologist and philosopher Eugene Gendlin coined the term in his work on Focusing, a therapeutic process for accessing body wisdom. He observed that people who could pause, sense inwardly, and describe this vague, bodily knowing were the ones who experienced deeper change in therapy.
In simple terms: your body holds the truth of your experience, and when you learn to listen, it can guide you toward healing.
Everyday Examples of the Felt Sense
You’ve probably experienced the felt sense without having a name for it.
- Before a big meeting or presentation, you might feel a weight in your stomach. That heaviness isn’t random—it’s your body carrying the story of anticipation, fear of judgment, and maybe even excitement.
- After a difficult conversation, you might feel your chest like a stone pressing down. That’s the embodied imprint of sadness or grief.
- When you walk into a room and instantly feel uneasy, even before your mind knows why—that’s your nervous system and body wisdom giving you a signal.
These inner responses are not obstacles to overcome; they are doorways into deeper understanding.
Felt Sense and Trauma
For those who have experienced trauma, connecting with the felt sense can feel challenging. Trauma lives in the body – it’s not just about memories of what happened, but the imprints of survival responses stored in the nervous system.
Sometimes this shows up as:
- Hyperarousal: feeling flooded with anxiety, restlessness, or fear.
- Hypoarousal: feeling numb, disconnected, or unable to sense anything inside.
From a Polyvagal Theory perspective, our nervous system is constantly scanning for cues of safety or danger through a process called neuroception. When the body perceives threat, even unconsciously, we may tighten, shut down, or become hyper-alert.
This is why listening to the felt sense must always be done gently and at your own pace. Trauma-informed practice means offering yourself choice, not forcing or diving too deep too fast. Even sensing the edges of an inner experience, for instance, just noticing that your shoulders feel heavy, for example, is enough. Over time, this builds trust and capacity.
Why This Somatic Skill Matters
Developing the ability to sense into the body is not about fixing yourself. It’s about creating a relationship with your inner world—one built on curiosity, compassion, and respect.
The benefits of cultivating felt sense include:
- Regulation: By pausing and sensing, you invite your nervous system out of looping patterns and into greater calm.
- Insight: The body often reveals fresh information that the mind alone can’t access.
- Integration: When we welcome sensations and emotions instead of pushing them away, they often shift naturally, leading to release and relief.
- Empowerment: Learning this inner skill helps you trust yourself more deeply. You begin to recognize your body as an ally, not a problem.
A Guided Practice to Explore Felt Sense
One of the simplest ways to connect with the felt sense is through a six-step process known as Focusing.
Here’s a condensed version you can try:
- Clear space: Ask yourself, What’s in the way of me feeling clear right now? Set aside worries or tensions by imagining them in a container.
- Invite one issue forward: Allow one concern to step into awareness.
- Notice the felt sense: Sense how this issue shows up in your body, perhaps as heaviness, tightness, or an overall “flavor.”
- Find a handle: Look for a word, image, or gesture that captures its quality (e.g. “a knot,” “a storm cloud”).
- Ask: Gently inquire, What do you need me to know? or What’s the hardest part?
- Welcome: Whatever arises, welcome it. Even discomfort carries wisdom.
This practice may feel subtle or even awkward at first. That’s normal. Over time, your body learns it is safe to be listened to, and the skill deepens.
Going Deeper: From Individual Practice to Transformation
Practicing felt sense on your own is powerful, and it’s even more transformative in a supportive group environment where the body can feel safe enough to open.
Two upcoming opportunities where we’ll explore these somatic skills together are:
- Path of Love 7-Day Transformation Process or Awakening of Love Weekend Retreat
A space to step out from behind the masks we wear, meet ourselves more deeply, and rediscover connection. Felt sense and body-based practices are woven throughout, helping us access our truth and vitality. - BioDynamic Breathwork & Trauma Release System®
A professional training that dives into somatic practices for healing trauma, regulation, and transformation. Felt sense is a cornerstone here – it’s how we recognize and release the body’s stored patterns.
Your body is not just a vessel; it’s a wise companion. Every pause you take to listen is an act of healing. The felt sense is always here, quietly waiting. The more we learn its language, the more we discover new pathways toward trust, resilience, and aliveness.
Take a moment now, even as you finish reading, to notice: What’s happening inside me, right now?
That question alone is the beginning of transformation.
