Practice: Notice, Name, Nurture

Embodied Futures

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Embodied Fluency

~~Ritualised Discomfort~~

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A forward‑looking research project exploring the latest developments in embodiment, somatic techniques, and body‑centred knowledge. Grounded in attentive practice and respect for the many ways bodies carry wisdom, the project examines how lived experience can inspire design approaches that look toward emerging futures.

All methods and practices offered here are living experiments—provisional, evolving, and ready to grow.

Feel free to tailor them to your own tempo, environment, and personal narrative, whether that means following the suggested path or turning it upside‑down to discover fresh possibilities.

3N Practice: Notice – Name – Nurture (Inspired by Deb Dana)

Exploration:

Lead-in:
Take a moment to arrive in this present moment. Sit or stand in a comfortable position. If you like, you may close your eyes or rest them gently on a point in front of you. If tuning into your body feels difficult, notice the sounds around you, the temperature of the air, or the feeling of your feet on the floor. Whatever you sense or do not sense is welcome—there is no right or wrong.

Step 1: Notice – Observing What Is Present
Observe what is here right now. Perhaps you feel warmth, coolness, a soft pressure, or a subtle emotion like calmness or restlessness. If you notice very little, that is perfectly fine. Simply acknowledge whatever is present without judgment. Allow your attention to gently explore your inner and outer experience.

Step 2: Name – Finding a Language for What You Feel
Give a simple label or image to what you noticed. It could be “pressure,” “softness,” “gentle wave,” or a color that fits the feeling. If no word comes to mind, you can say, “There is something here, but I’m not sure what it is.” You do not need the perfect description—just a gentle attempt to capture your experience.

Step 3: Nurture - Responding with Care
Offer yourself a small act of kindness. You might slow down your exhale, roll your shoulders, place a hand on your heart, or silently say, “It’s okay to feel this.” Choose what feels supportive. If you notice a shift—like a bit more ease or calm—stay with it. If nothing changes, that is also okay. Simply let yourself receive whatever gentle care is available.

Closing:
Let this practice come to a natural close. Take one more slow breath in and out. Gently move your fingers or toes. When you feel ready, open your eyes or lift your gaze. Notice if there is any change in how you feel—maybe a little softer, or maybe not. Either way, all is well. Thank yourself for taking these moments to Notice, Name, and Nurture. You can return to this practice whenever you wish to reconnect with yourself and respond with care.