Interoceptive Awareness: How Humans Understand Their Inner World

While elephants’ nutrient-seeking behaviour is instinctual and unconscious, humans rely on a different system to meet their needs: interoceptive awareness.

Instinct is the drive to act. Interoceptive awareness is the mind’s ability to perceive internal sensations, which is the data that informs instinct. Interoception is "the what" (a rumbling stomach); instinct is the urge that follows (seek food).

If an elephant senses hunger, it gets up and moves towards a nearby stream. If you sense hunger, say, in the middle of a wedding ceremony, you don't just get up and beeline it for the first drive-thru. You notice the signal, identify it as hunger, know what to do about it, and choose to wait. That is the layer of self-awareness and social learning that shapes human behaviour. Think of it as your "inner body talk".

Interoception influences far more than hunger and thirst. It underpins motivation, emotion, social understanding, and one's sense of self. From early development, the mind’s ongoing interpretation of internal signals becomes the foundation of one's conscious awareness. When interoceptive awareness is low, our sense of self becomes unclear, and so does what we need and truly desire.

To build your interoceptive awareness, try any one of these exercises:

1. Body scan: Notice sensations in your body such as tightness, heaviness, or warmth without judgment.
2. Mindful movement: Pay attention to how your body feels as you move. For example, stretch one arm, then compare it to the other arm. How do they feel different?
3. Breath awareness: Observe your breath throughout the day; it offers a direct window into your internal state. Is it rapid and shallow, or deep and slow?
4. Hunger scale: Rate hunger from 1 to 10. Begin eating around 4 or 5 and stop around 7. The same applies to thirst.

Interoception is a skill. The more you tune in, the more accurately you can recognize your internal world and respond from clarity rather than confusion and panic.

Quote Of The Issue

"In a world that often teaches us how we “should” feel, remember that your unique interoceptive experience is always correct and valid. Take time to explore and understand your inner world and find ways to honor what your body uniquely needs for comfort, safety, and health." - Kelly Mahler

​