GROW Batch #2 Session 3 explores how breathwork, movement, and simple self-regulation practices can help us listen to our bodies.
Not everything we feel is easy to put into words. Sometimes, the body holds tension, stiffness, or sensations we do not yet fully understand. Before finding the right words to describe these experiences, we may need to pause and listen to what our bodies are communicating.
In GROW Batch #2 Session 3, participants continued their journey of self-awareness through breathing exercises, movement-based exploration, and simple self-regulation practices facilitated by Absatti and Diva.
From Recognising to Responding
In the previous session, participants explored bodily sensations and emotions through body mapping. By mapping their experiences onto a body outline, they began to notice how emotions and everyday experiences can also manifest physically.
GROW Batch #2 Session 3 continued this process with a simple question: After recognising what we feel, how can we respond to it with greater gentleness?
Rather than looking for one solution that works for everyone, the session invited participants to explore different ways of responding to their bodily experiences according to their individual needs and comfort levels.
Returning to the Present Through Breath
In GROW Batch #2 Session 3, participants began with simple breathing exercises guided by Absatti, bringing their attention to what they were experiencing in their bodies.
The purpose was not to force themselves to feel calm or eliminate uncomfortable emotions. Instead, breathing offered an opportunity to pause, notice what was happening, and reconnect with the present moment.
Each person may have a different experience when paying attention to their breath. Some may feel more at ease, while others may become more aware of tension or need time to adjust. All these experiences can be part of the process of getting to know ourselves.
We do not always have to change what we feel. Sometimes, simply noticing it is a meaningful first step.
Making Space for the Body Through Movement
Following the breathing exercises, participants continued their exploration through simple movements with Absatti and Diva during GROW Batch #2 Session 3.
Research by Balban et al. (2023), published in Cell Reports Medicine, found that structured breathing practices may improve mood and reduce physiological arousal. This highlights how breathing can be an accessible tool for supporting everyday well-being.
Building on this practice, participants explored movement-based awareness as another way to listen to the body. Gentle movement can help bring attention to tension, stiffness, and other bodily sensations while supporting emotional regulation and self-awareness.
There were no movements to get right and no targets to achieve. Participants could choose larger movements, smaller and slower gestures, or simply observe and take a break when needed.
Every body has its own limits, needs, and rhythms. Through breathing exercises and movement-based exploration, GROW Batch #2 Session 3 encouraged participants to recognise these boundaries and discover simple self-regulation practices that felt supportive to them.
Rather than trying to eliminate every uncomfortable sensation, the practice invited participants to respond to their bodily experiences with greater awareness, one breath and one movement at a time.
Not Every Feeling Needs to Be Removed
In everyday life, we often feel the need to fix whatever makes us uncomfortable. When our bodies feel tense, we want to relax immediately. When our minds feel overwhelmed, we want to find calm as quickly as possible.
Yet, the process of understanding ourselves does not always have to end with feeling better.
Tension, stiffness, and even numbness can be experiences we approach with curiosity, without rushing to interpret them or forcing them to change. We can begin by noticing what we feel, recognising our limits, and exploring what might help us feel more comfortable.
During GROW Batch #2 Session 3, participants were not expected to eliminate every sensation that arose. The focus was on creating space to understand their bodily experiences and explore ways to respond with greater awareness.
Caring for ourselves does not mean we must always feel okay. Sometimes, self-care means acknowledging that something feels difficult and allowing ourselves the time and space to work through it.
Taking Small Practices Into Everyday Life
Towards the end of GROW Batch #2 Session 3, participants reflected on their experiences through their workbooks and identified one or two self-regulation practices they wanted to carry into their daily lives.
These might include taking a few mindful breaths, doing a gentle stretch, moving their shoulders when they feel stiff, or pausing to check in with themselves and identify what they need.
These practices do not have to be complicated or time-consuming. The aim is to build body awareness and discover simple ways to support emotional regulation in everyday life.
No single practice works for everyone in every situation. What feels helpful today may differ from what we need tomorrow. We can continue to adapt our practices and seek support when necessary.
Growing at Our Own Pace
GROW Batch #2 Session 3 reminded us that listening to the body is an ongoing process. We learn to recognise bodily signals, explore different ways to respond, and respect our boundaries along the way.
Thank you to Absatti and Diva for guiding the participants through this exploration of breath, movement, and regulation. We are also grateful to everyone who helped nurture a space where each person could learn at their own pace.
At GROW, we do not have to grow in the same way or at the same speed.
Little by little, we learn to listen to our bodies, respect our boundaries, and make room for whatever we are feeling.
Because growth is not always about being able to overcome everything. It is also about learning to be present for ourselves, one breath and one small movement at a time.
Curious to learn more about GROW? Read about the programme, its approach, and the six-week journey on our GROW Support Group page.
GROW Batch #2 — growing together, one week at a time.