Tuning into the nuances of physical sensation and finding words that describe them is a cornerstone of somatic work. The Sensations Wheel gathers vocabulary for different bodily experiences and can help you move beyond broad descriptions such as pain or tension. In this short visual practice, you are invited to notice what is present, explore the wheel slowly and try out words that feel close to your direct experience. Naming a sensation is not about finding the perfect label. It is a way of bringing curiosity and precision to what you feel, while remaining connected to the sensation itself.
When This Practice May Be Supportive
- When sensations feel vague or difficult to describe
- When somatic journaling feels repetitive or general
- When you want to develop interoceptive awareness
- When exploring a resource or a shift in bodily state
Before You Begin
Choose a position in which you can feel reasonably supported. Keep the Sensations Wheel visible on screen or in print. You may also place a notebook nearby if you would like to record a few words. There is no need to become completely still; allow small adjustments as they are needed.
These practices are designed as gentle explorations. Remain attentive to your boundaries and capacity. You can pause, change position, reduce the intensity or stop at any moment. Completing a practice is never more important than responding to what you feel. If something becomes uncomfortable, allow your breath to return to its natural rhythm and take time to orient to the space around you.
Do not force yourself to identify or stay with a sensation. If attention becomes overwhelming, pause the exercise, look around the room and reconnect with external support. A word may be approximate, may change, or may not be available at all.
Choose a body system above or select its innermost segment to enlarge the vocabulary.
The Practice
Take a moment to settle and bring your attention towards your body. Notice what is most available without trying to change it.
Look slowly through the Sensations Wheel. See whether one or more words describe your present experience with greater precision. You might notice temperature, pressure, movement, texture, weight, energy or another quality.
Try one word inwardly. Notice whether it feels close, incomplete or not quite right. You may choose another word, combine two words or remain without a label. There is no correct answer to find. Let language support your curiosity rather than replace the direct experience of sensation.
Pay attention to how the quality of your attention shifts when you name a sensation precisely rather than thinking only pain or tension. If you are journaling, write down the words that feel most alive or accurate and notice whether they change as you remain present.
Continue for five to ten minutes, according to your capacity. When you are ready to finish, let the words recede and return to the wider experience of your body and the room around you.
After the Practice
Before continuing with your day, release the need to describe anything further. Notice the support beneath your body, allow your gaze to move through the room and take a few slow breaths. You may keep one word that feels useful, or let all the words go.
Optional reflection invitations
- Which word came closest to your experience?
- Did the sensation change as you named it?
- What remained difficult or impossible to put into words?
- How did precise language affect the quality of your attention?
Returning to the practice
Repeat for five to ten minutes whenever you want to develop your vocabulary for bodily sensation. On days when inward attention feels less available, shorten the practice, choose only one word or work with a neutral or supportive sensation. The wheel can also be used as a reference during resourcing and somatic journaling.
Origin and Credits
Created by Healing Art / Giulio Danna. Developed from The Sensations Wheel by Albert Wong, PhD. Somatic awareness and interoceptive vocabulary practice.
Source and further reading: Albert Wong, PhD, The Healing Trauma Workbook (2023).