🌐 Biofeedback Systems Check-In: Biofeedback with The Twelve Systems of the Body

Use attention and intention to connect with each body system. I suggest giving a good amount of practice in focusing on each system of your body, especially the ones we don’t usually focus on. You don’t need to do them all at once.

1. Nervous System — Awareness & Signals

Check-in: Am I alert, foggy, anxious, calm?

Biofeedback Cue: Notice your thoughts, emotional tone, and sensory clarity. Feel the electric hum of awareness in your body (…it’s literally electric). Stay with that feeling.

2. Circulatory System — Flow & Pulse

Check-in: Can I feel my heartbeat? Can I feel my pulse anywhere in my body?

Biofeedback Cue: Sense the rhythm of your heart. Feel blood flow in your hands, feet, face… observe any tingling or pulsation.

3. Respiratory System — Breath & Expansion

Check-in: Is my breath shallow or deep? Smooth or restricted?

Biofeedback Cue: Follow your inhale and exhale. Sense how your ribs, chest, and belly expand and contract. Feel the oxygen flowing through your body and allowing all your cells to breathe. Control your breathing. Or try putting it on automatic while you observe it. Is it challenging to observe without control?

4. Digestive System — Gut & Assimilation

Check-in: Am I hungry, full, bloated, or comfortable?

Biofeedback Cue: Tune into your stomach and intestines, feel the whole system from your mouth to your anus. Is there warmth, tension, gurgling, or ease? Can you affect your motility with intentions to relax or speed up?

5. Muscular System — Tension & Support

Check-in: Where am I holding tension? Where feels strong or weak?

Biofeedback Cue: Scan for tightness, heaviness, or ease. Flex and release key muscle groups. Concentrate on creating a relaxing feeling in your entire muscular system. I find starting with my shoulders, easing them down, is a good place to start.

6. Skeletal System — Structure & Alignment

Check-in: Am I slouching or aligned? Any joint discomfort?

Biofeedback Cue: Sense your posture and spine. Feel how your bones stack, support, and ground you. Feel how your ligaments and cartilage connect your bones. Concentrate on your whole skeleton from your teeth to your toes.

7. Immune System — Defense & Recovery

Check-in: Do I feel run-down or strong? Any inflammation or healing signals?

Biofeedback Cue: Sense the body’s internal tone. Warmth, fatigue, or clarity can signal immune status. I always get nightmares when my immune system is fighting something… The way we are interpreting reality is greatly affected by our immune system. Can you modulate your immune system by the way you interpret reality?

8. Lymphatic System — Drainage & Clarity

Check-in: Do I feel puffy, congested, or clear?

Biofeedback Cue: Feel under your jaw, in your armpits, groin, and neck. Gentle self-massage or movement can support lymph flow. Do you use anti-perspirant to block the flow? Sweat it out, instead! Try focusing a relaxing feeling on your sinuses and other glands. Let it flow.

9. Endocrine System — Hormones & Mood

Check-in: How is my mood, energy level, or stress? Any cycles or shifts?

Biofeedback Cue: Observe subtle changes in body temperature, energy surges/dips, and emotional tides. How does my mood affect my response to stressful situations? How does my mood affect my response with other people? How does my focus affect my mood, my interaction with others and the world, and thus my hormones?

10. Urinary System — Release & Purification

Check-in: Am I hydrated? Do I feel clear or sluggish?

Biofeedback Cue: Tune into bladder sensations and kidney region. Think about hydration and elimination cycles. Our bodies are mostly water. This is the water retention system. Take a sip of water… feel your body take it into your veins and process it (you’ll feel it more intensely if you’re any bit dehydrated).

11. Reproductive System — Vitality & Cycles

Check-in: Do I feel creative, fertile, or low-energy? Any cycle-related signals?

Biofeedback Cue: Bring awareness to your groin region. Feel warmth, fullness, or subtle energy. Feel the life creating force radiate through your entire body.

12. Integumentary System — Protection & Sensation

Check-in: How does my skin feel—tight, dry, itchy, sweaty, calm?

Biofeedback Cue: Run your attention over your skin’s surface. Feel air, clothes, or temperature against your body. How do you feel in your skin? Both literally, and metaphorically? Your skin contains not only your body, but it represents the barrier between self and other; and the ultimate privacy of a mind.

🔀 Whole-System Reflection

After scanning any or all systems:

• What feels aligned?
• What feels off?
• Where can I bring more breath, focus, or rest?
• What needs more attention, and what intentions am I bringing to affect this process?

Bring your attention back to the center of you, and let it flow out into the wholeness of you. Try a dual focus on both your convergence toward your center and emergence of your reality. Practice this dual focus in daily life... Focus on your goals, while keeping your values in your peripheral.