17. Awesome: Journaling Meditation - Differentiation Between Thoughts, Feelings and Body Sensations

🕵️‍♀️ Ready to Become a Mind–Body Detective?

Ever feel like your brain is a jumbled mix of thoughts, feelings, and physical sensations all rolled into one?
Me too! But there’s a way to untangle this inner mystery — and today’s Balance Psych session is all about becoming a Mind–Body Detective!

Imagine listening to music: some people can pick out every instrument, while others just hear one big mashup. The same goes for what’s happening inside you. In this session, you’ll learn to differentiate the “sounds” of your thoughts, feelings, and body sensations.

Grab a piece of paper and divide it into three sections: Thoughts, Feelings, and Body Sensations.
This is your detective notebook!

Settle in comfortably (close your eyes if you like). Take a deep breath and become aware of your senses:

• Sight: What colours and shapes surround you?

• Sound: What can you hear right now?

• Smell: Is there a scent in the air?

• Taste: Any lingering flavour in your mouth?

• Touch: How does the air feel on your skin — warm, cool, soft, or still?

Write your observations in the Body Sensations section.

Like a detective scanning a scene, move your attention slowly down your body.
Notice any tension in your head, neck, or shoulders. Do your arms feel heavy or light? Is your torso relaxed or tight? Continue down to your legs — any tingling, warmth, or aches?
Write down what you notice in your Body Sensations section.

Now that you’ve checked in with your body, ask yourself:

“How am I today?”

Any thoughts that arise — worries, to-do lists, random memories, or song lyrics — go into your Thoughts section.

Did any emotions come up during your body scan or reflection? Maybe you feel tired, calm, irritated, or even joyful.
Write these in your Feelings section.

Imagine you’ve cleared the clutter in your mind.
How does that emptiness feel — unsettling, peaceful, freeing?
Write down what comes up.

Now, picture something delightful — birds singing, warm rain on your skin, or a gentle breeze.
Let that image fill your body with warmth and calm. Feel this joy expanding within you, wherever you are and whatever you’re doing.

This detective work takes practice, so keep coming back to it.
The more you train yourself to notice your thoughts, feelings, and body sensations, the better you’ll understand the unique symphony playing inside you.