Working With Contraction: Awareness Practices

This is Part 3 of a 5-part series with Vanissar Tarakali, Ph.D., a body-whisperer who offers learn-through-the-body workshops & coaching for people who are transforming our world. She teaches how to collaborate wisely with our bodies to transform trauma & sustain social change. Healing oppression facilitator & DiversityWorks trainer, Dr. Tarakali passionately practices Generative Somatics, Intuitive Reading, Energy Bodywork & Tibetan Buddhism.

Awareness Practices

We know that oppression arises from lack of awareness and empathy. So it is vital to cultivate awareness and empathy in order to interrupt and heal from oppression; practicing awareness is essential.

Body scans

Body scans can get us in the habit of listening to the language of sensation (notice any tendency to label or interpret your sensations versus simply inhabiting them; thinking about your sensations is different from being immersed in them).Notice any sense of exposure or vulnerability in your body; this will clue you into when you are in fight-or-flight mode, and help you notice where your body needs safety practices.

Inner mood check

Periodically check in with yourself by asking, what is the mood of my body? You can start and end staff or community meetings this way to build everyone’s awareness and reduce reactivity.

Inner/Outer mood check

Practice being present with your body’s mood and sensations for a few minutes. Then switch to being present with the physicality and moods of the people near you. Bring your attention back and forth between your body and their bodies. It may help to close your eyes when you tune into you, and open them when you tune into others. After a while, see if you can pay attention to your body and their bodies at the same time. This practice enhances your ability to stay centered in yourself (and your truth) while empathizing with others.