Module 3: Pain Education
Practice: Attending to our internal state
(Length 4 Min)
Attending to your internal state is a powerful practice that helps you develop awareness of what’s happening within your body and nervous system in the present moment. The purpose isn’t to fix or change anything, but simply to notice—with curiosity and compassion—what is already there.
Many of us move through the day disconnected from our inner experience. Stress, tension, or dysregulation can build up without us realizing it. By intentionally turning inward, we create space to observe sensations, emotions, and nervous system cues. This awareness helps us understand whether we’re in a state of safety, activation, or shutdown.
When we tune into the body without judgment, it sends a powerful message to the brain: we are safe enough to pay attention. This calm observation engages the prefrontal cortex and down-regulates the amygdala, two key players in how we process stress and fear. The act of noticing can itself trigger a relaxation response, shifting the nervous system from fight or flight into rest and digest.
Over time, this practice builds interoceptive awareness, the ability to recognize and interpret internal signals. This is foundational for emotional regulation, decision making, and healing from chronic stress or pain. When we repeatedly show our brain that we can safely notice our inner world without panic or resistance, we begin to rewire our stress responses and create a greater sense of internal stability and resilience.
How to Practice Attending to Internal state
This practice can be done as often as needed throughout the day. There’s no set number of times, it’s about what feels supportive for you. Setting reminders on your calendar or phone can be helpful in the beginning, until the practice becomes more automatic. Some people find it useful to check in randomly throughout the day. Pay attention to any patterns you notice and observe the overall state your nervous system tends to default to.
JOURNAL PROMPT
What do you notice when you practice Attending To Your Internal State?