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Building on the importance of self-care, I have come to recognize that Interoception—the ability to sense what’s happening inside our bodies—has become a vital part of my life – especially in my journey toward understanding the layers of myself. It wasn’t something I initially understood, but learning to listen to the subtle signals of my body has been transformative, especially in navigating the impact of trauma. Often, trauma causes us to disconnect from our bodies as a means of self-protection, leaving us unaware of the physical sensations that guide us toward self-regulation and healing. One of TCTSY’s strengths is its focus on cultivating interoceptive awareness—that is, the ability to sense and understand internal bodily signals. Studies show that by fostering this awareness, participants often experience improved self-regulation, reduced anxiety, and a greater sense of bodily autonomy.
The TCTSY model refined my understanding that interoception is key to both understanding and responding to my body’s needs. It’s about being able to notice the gentle shifts in my internal state—like tightness in my chest, a racing heart, or tension in my shoulders—before they escalate into overwhelm or burnout. For someone who has experienced trauma, these sensations may be difficult to identify at first. The body’s signals can feel foreign or even unsafe. But learning to tune in with curiosity, rather than fear, became the gateway to reclaiming my sense of safety.
At first, acknowledging these sensations was unsettling. In moments of heightened stress or anxiety, I’d experience physical symptoms without knowing how to interpret them. Sometimes, I’d feel completely detached, as if I wasn’t even in my body. This is not uncommon for those who have experienced trauma; dissociation can be a protective mechanism, a way the mind tries to cope with overwhelming emotions.
The process of reconnecting to my body through interoception required patience and compassion. I had to learn to pause, to slow down, and gently ask myself: “What is my body telling me right now?” It wasn’t about pushing myself to feel more than I could handle, but about creating the space to notice. And, sometimes, that meant simply noticing that I didn’t feel anything at all. That was important too.
In this process, I also discovered the power of interoception in offering a sense of agency. When I could sense my body’s boundaries—whether it was the urge to rest or the need to speak up—I began to reclaim control over my responses. This felt especially healing in moments of overwhelm, where I could pause and re-center myself before reacting. By practicing interoception, I learned to gently guide myself through discomfort, honoring the wisdom my body holds.
However, I understand that not everyone is ready to dive into this practice. If you’re reading this and feel that interoception may bring up uncomfortable emotions or sensations, you are welcome to pause anytime if that feels supportive. There’s no rush. If you are interested, perhaps take a moment to check in with yourself. If this exploration feels overwhelming, maybe return to it when you feel ready. Your journey is yours to navigate at your own pace.
Healing through interoception is a process of gradual attunement. It requires space, care, and an understanding that healing unfolds in its own time. As you read, I invite you to approach this with compassion for yourself, knowing that tuning into your body is an ongoing practice. And, just as we would create a safe and supportive environment for someone else, we need to also extend that same compassion and patience to ourselves in this journey of self-awareness.
Mindfulness with Krish 