Somatic Movement • Ayurvedic Counseling • Yoga 

Learning to Notice: The Subtle Power of Awareness

The importance of noticiing, an allustration of turning attention inward

One of the most profound gifts yoga offers is the ability to truly notice what’s going on inside us. At first glance, this may seem simple—maybe we notice tension in our shoulders, a tight lower back, or a wandering mind. But over time, as we deepen our practice, this ability to notice becomes more subtle, more refined. Learning to notice, in this way, is key to supporting our overall health and well-being.

Why Is Noticing So Valuable?

It’s all to easy to become disconnected from how we feel. It’s common to push through stress, fatigue, or discomfort until the body finally forces us to slow down. When we don’t notice what our bodies or minds are telling us, we lose the opportunity for early intervention and preventative care.

Yoga teaches us to slow down, pay attention, and honor what we feel in the moment. With regular practice, we become more attuned to subtle sensations—our energy levels, mood shifts, or even minor discomfort in a specific part of the body. These subtle signs are important because they often indicate when something is out of balance, long before it becomes a major issue.

How Yoga Sharpens Our Awareness

Yoga, at its core, is a practice of awareness. Whether it’s through breathwork, asana (physical postures), or meditation, yoga helps us bring our attention inward. This inward focus gives us space to notice physical sensations, thoughts, and emotions without judgment.

In almost all of my classes, we begin with a somatic movement practice. Generally these moves are done lying on the floor and making slow deliberate movements which engage our parasympathetic nervous system. While doing these moves, I encourage you to pay close attention to how the movement feels. For example, when we extend the heel of one leg we intentioanlly feel into the sensations in the back of the leg, the front of the hip, and movement around the sacrum. When we finish a movement, I encourage you to notice any sensations arising in your body, wherever they may appear.

Over time, this process of noticing becomes like a well-honed skill, helping us adjust our activities, nutrition, and daily routines to support our health. For example, you may notice that after certain types of food, your digestion feels sluggish. Or perhaps you observe that your energy feels more vibrant in the morning, leading you to shift your yoga practice to earlier in the day. The ability to notice these subtle changes allows you to make small, mindful adjustments that contribute to long-term health.

Ayurveda Supports Noticing, too

In Ayurveda, the concept of interoception—the ability to sense internal bodily states—is fundamental to maintaining balance and health. This ancient system of healing encourages us to cultivate a deep awareness of our bodies through practices like daily self-massage (Abhyanga), breathwork (Pranayama), and mindful eating. These practices help us slow down and tune in to how our body feels, promoting a greater sensitivity to subtle cues such as hunger, digestion, or even emotional states. As we become more skilled at noticing these internal signals, we’re better able to adjust our daily habits in a way that prevents imbalances from turning into illness. For example, Ayurvedic practices emphasize eating in accordance with your body’s needs—recognizing when you need grounding, nourishing foods versus lighter, cleansing options.

Ayurveda also aligns its recommendations with the changing seasons and individual constitutions, or doshas, enhancing our ability to connect with our body’s ever-changing state. As we practice tuning into how we feel on a daily basis, we begin to notice how our internal rhythms shift based on the time of day, the weather, or even the stages of life. This awareness empowers us to make small, intentional adjustments in areas like diet, physical activity, and rest. In this way, Ayurveda not only sharpens our interoception but provides a roadmap for living in harmony with our body’s natural rhythms, supporting long-term health and well-being.

Adjusting Our Daily Habits for Better Health

Once we’ve learned to tune in and notice how we feel, the next step is to take action. Yoga encourages a deeper connection between mind, body, and breath, which makes it easier to respond to what we need in the present moment. This might mean adjusting your physical activity, like choosing a gentle practice on a day when you feel fatigued or adding more vigorous movement when you’re full of energy.

The same goes for nutrition. By paying attention to how foods make us feel, we can choose meals that support digestion, energy levels, and overall wellness. When we practice noticing in this way, we begin to view food as more than just fuel—it becomes a way to nurture our body.

Noticing as a Form of Preventative Care

One of the most important reasons for developing this subtle awareness is that it empowers us to practice preventative care. The earlier we notice something feels off, the quicker we can make adjustments before it turns into a larger issue. Maybe we notice that stress is starting to creep in, so we take time for extra self-care. Or perhaps we detect a slight imbalance in our digestion, prompting us to explore dietary changes or yoga postures that support gut health.

In Ayurveda, the sister science to yoga, this concept is a cornerstone of health. Small imbalances, if left unchecked, can develop into more serious health conditions over time. By noticing the early signs, we give ourselves the opportunity to shift our habits and routines in a way that brings us back to balance.

Embracing the Practice of Noticing

Learning to notice is an ongoing practice that evolves over time. It’s not about perfection, but about cultivating awareness so we can respond to what our bodies and minds are telling us. Yoga gives us the tools to slow down and connect with ourselves on a deep level, making subtle shifts to support our health along the way.

The next time you’re on your yoga mat, take a moment to pause and truly notice how you feel. What’s happening in your body? How’s your energy? Are there emotions beneath the surface? The more we practice noticing, the more empowered we become to live in harmony with our bodies and support our well-being through small, mindful actions.

So, let’s keep practicing—learning to notice the little things can make all the difference in how we feel, day to day and long term.


This subtle practice of noticing is more than just a part of yoga; it’s a life skill that promotes balance, health, and well-being. And in our fast-paced world, it may be one of the most valuable skills we can develop.

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