Sensing, Noticing, and Starting Where You Are

Sensing is the foundation of the SOFT approach. To begin healing, we first learn to notice what is happening inside the body. This is called interoception. It is not about fixing, analyzing, or judging. It is about simply noticing. For many people, this is not easy. If you have lived through trauma or stress, you might feel numb, disconnected, or unsure of what you sense in your body. This is completely normal. There is nothing wrong with you. Your body learned to protect you by turning down sensation. The SOFT approach honors this. You are invited to start exactly where you are, with whatever you notice—or do not notice. Some days, you might feel tension, warmth, or movement. Other days, you might feel nothing at all. Both are valuable information. There is no goal, no right or wrong way to sense. Imagine someone who has tried many therapies. They sit quietly and realize, “I don’t feel anything.” With SOFT, this is not a failure. It is a sign of your body’s wisdom. Numbness, blankness, or uncertainty are all welcome in this process. The practice is to gently notice, without pressure. Let’s try a simple sensing exercise. Take a comfortable seat. If it feels safe, place your hand somewhere on your body—maybe your chest, belly, or thigh. Notice what is present. Is there a sensation? Maybe warmth, tightness, or tingling? Or maybe it feels empty, numb, or nothing at all. Whatever you notice, simply acknowledge it. There is nothing you need to change. Give yourself permission to sense, without expectation. If you become distracted, that is okay. If you feel unsure, that is okay too. This is the practice. By returning to gentle sensing again and again, you build trust with your body. Over time, new sensations may emerge. Your capacity to notice grows. But for today, starting where you are is enough. SOFT is about meeting yourself with curiosity and kindness. You do not have to force anything. Sensing is the first step in embodied healing. It is the doorway to change.