Noticing Sensations: A Gentle Guide for Those Who Think They Can’t Feel

Introduction: Feeling Starts Small
Many people say, “I don’t feel anything,” or, “I’m numb.” For some, emotions feel distant. For others, the body seems quiet—like it’s not offering any clues at all. It’s ok to feel this way. That’s often the body protecting you from overwhelm. There’s nothing wrong with you for feeling or thinking you can’t feel. 

Here’s a curious truth: not feeling is a feeling. You are feeling something. It may not be big or obvious, but there are always sensations waiting to be noticed. Start small, tuning into simple signals like temperature, movement, or pressure. These tiny doorways can reconnect you to your body and, over time, help you feel more present and alive.

Why It Can Feel Like You’re Not Feeling

When stress, trauma, or overwhelm become part of your life, the body sometimes protects itself by numbing sensations. This isn’t a failure. It’s your nervous system doing its best to keep you safe.

But the body doesn’t “turn off” completely. Sensations like heat, coolness, or the feeling of your feet on the ground are still there—you might just need a little time and space to notice them.

Step 1: Start with Temperature

Temperature is one of the easiest sensations to notice because it’s always present.

Try this:

1. Sit quietly and notice the temperature of the air on your skin.

• Is it cool, warm, or neutral?

• Can you feel the difference between the air and the fabric of your clothing?

2. Hold something warm (like a mug of tea) or cool (like a glass of water).

• Notice what happens when you touch it.

• Does the warmth or coolness spread?

You don’t need to “feel a lot.” The smallest awareness—“I think I feel warmth in my hand”—is enough to build on.

Step 2: Notice Motion and Stillness

Even when you’re sitting still, your body is always in gentle motion.

Try this:

• Place one hand on your chest or belly and notice your breath.

• Does the rise and fall feel soft, subtle, or even hard to detect? That’s okay. Just noticing is enough.

• Stand up and sway gently side to side.

• Can you feel the movement in your legs, feet, or hips?

• How does your body respond as you move?

Movement—even very small movement—helps wake up sensations and reconnect you to the body.

Step 3: Explore Pressure and Contact

Pressure is another simple, steady sensation that’s easy to access.

Try this:

1. Sit with your feet flat on the ground.

• Notice the contact between your feet and the floor.

• Can you feel any pressure where your body meets the chair?

2. Press your hands together gently or place one hand on your arm.

• How does the pressure feel? Soft, firm, comforting?

• If you let go, do you notice a difference?

Pressure can be grounding. It reminds you that you are here, in this moment, connected to your body.

Step 4: Let Go of Expectations

You don’t have to “feel a lot” or have a big emotional breakthrough. Small sensations—like noticing warmth on your skin or pressure in your hands—are enough.

If you notice thoughts like, “I’m doing it wrong,” or, “I still don’t feel much,” return gently to the present moment with curiosity:

• What do I notice right now?

• Is there a sensation, even a faint one, somewhere in my body?

Feeling is a practice, and there is not one right way to heal. It gets easier with time.

Why Noticing Sensations Matters

Noticing simple sensations—temperature, movement, or pressure—helps you reconnect with your body in a safe, gentle way. Over time, this awareness can:

• Help you feel more present and grounded.

• Build trust with your body’s signals.

• Open the door to noticing emotions with less overwhelm.

You don’t need to force anything. Sensations are always there, waiting for your attention.

Conclusion: Start Small, Let It Grow

If you think you can’t feel, remember: you can. Sensations like warmth, motion, and pressure are quiet, reliable ways to reconnect with your body. Start small. Notice one thing. Let that be enough.

At Ghost Point, I’m here to walk alongside you on this journey. Whether through somatic coaching, acupuncture, or bodywork, I offer tools to gently build awareness, trust, and connection.

Ready to Explore What’s Possible? Let’s Connect.