Pause: Sense Your Body

In today’s micro-meditation, “Sense Your Body,” mindfulness teacher and therapist Katie Dutcher guides us to feel into our entire body, from the bottoms of our feet to the top of our head. It’s amazing how in just 100 seconds this simple meditation can make me feel grounded in the present moment, instead of caught up in the world of thought, like a helium balloon blown about by the wind. 

Practices like these feel more essential than ever before as our mobile devices increasingly dominate our attention and keep our energy stuck up in our heads. Recent research confirms the link between smartphone overuse and decreased interoceptive awareness, which is our innate ability to sense our body’s subtle signals—essential information if we want to take good care of ourselves and stay balanced and well resourced. I hope you enjoy this short meditation, and that it brings you a sense of calm and self-connection. 

Tiny pauses to be right here, right now can have big results. Visit and bookmark our library of twenty Take a Moment micro-meditations—all under two minutes long—that make taking mindful pauses as easy as possible. We invite you to "Take a Moment" to find the calm that is always within you.