Onioning: A Daily Practice for Resilience
Layers of Awareness
Imagine your mind and body as layered, like an onion. Each layer holds experiences, sensations, and thoughts that influence how we feel and how we move through the world. But instead of peeling away these layers in search of something hidden, what if we simply paused at each layer to observe, to listen, and to understand?
This is the essence of “onioning,” a practice that builds on “I-Feel”-Proficiency by encouraging deliberate curiosity about our thoughts and sensations. It’s not about solving or fixing but about engaging with the relationship between what arises in our minds and how it manifests in our bodies.
Importantly, onioning is not about achieving calm, regulation, or change. Instead, it is a discipline of objective sensory awareness (OSA) that is inherently valuable, no matter what emotions or sensations arise.
What Is “Onioning”?
Onioning is an application of “I-Feel”-Proficiency that invites exploration of each new layer of thought or sensation as it arises. The practice begins with the familiar steps:
Notice how you feel (emotionally or analytically).
Notice what you feel (physically and objectively).
But instead of stopping there, onioning encourages you to stay present and wait for the next thought, feeling, or sensation to surface. When it does, you repeat the process:
How do I feel now?
What do I feel now?
This cyclical exploration allows you to notice shifts, transformations, or even the stillness of something that remains unchanged. The value of the practice lies in engaging with the process, not in striving for a specific result.
The Science of Subtle Shifts
The body’s nervous system thrives on small, incremental changes. Just as the hormetic principle teaches us that a small stimulus can build resilience, onioning offers manageable, safe sensory experiences to the nervous system.
By observing sensations and thoughts without judgment, you create a safe space for your nervous system to operate. This process supports the body’s natural ability to recalibrate, shifting out of a sympathetic (fight-or-flight) state and into the ventral-vagal state. While calm and regulation are possible outcomes, they are not required for the practice to be beneficial.
Onioning also leverages the principles of neuroplasticity. Each moment of presence and observation strengthens the brain’s capacity for awareness and adaptability, laying the foundation for resilience and healing.
How to Practice Onioning
Onioning is simple yet profound. Here’s how you can incorporate it into your daily routine:
Settle In: Find a quiet space where you won’t be interrupted. Close your eyes or soften your gaze.
Begin with “I-Feel”-Proficiency: Ask yourself:
How do I feel? (emotionally or analytically)
What do I feel? (physically and objectively)
Pause and Wait: Allow your next thought, feeling, or sensation to arise naturally. It might be a memory, a judgment, or even a distraction. Welcome it without resistance.
Repeat the Inquiry: With each new thought or sensation, ask again:
How do I feel now?
What do I feel now?
Stay Curious: Continue for several cycles, noticing if anything shifts, transforms, or remains unchanged.
This practice is flexible—it can be a 2-minute pause during a busy day or a longer reflection when you have time. The goal is not to achieve a particular state but to observe and engage.
Applying Onioning in Daily Life
Onioning is a versatile tool for both personal practice and professional work.
In the Treatment Room: Before a session, use onioning to ground yourself and connect with your body. During a session, engage subtly with the practice to maintain presence and awareness.
In Moments of Stress: When you feel overwhelmed, take a moment to onion. Notice how the stress shows up in your body, and stay with those sensations objectively.
As a Preventative Practice: Incorporate onioning into your daily routine to build resilience over time, regardless of whether your day feels regulated or chaotic.
Onioning and the Path to Heartfulness
While onioning begins as a mindfulness practice rooted in objective sensory awareness, it also lays the groundwork for transitioning toward heartfulness. By exploring how and what we feel, we begin to develop the capacity to intentionally summon elevated emotions like love, gratitude, and inspiration.
For example, as you become skilled at noticing sensations, you might ask: What does love feel like in my body? Where do I feel gratitude? These explorations open the door to heartfulness—a natural extension of the mindfulness skills honed through onioning.
The Hormetic Power of Onioning
Onioning’s strength lies in its ability to work with the body’s subconscious reactions. Whether you’re exploring a minor frustration or a deeply ingrained trauma response, the process allows the nervous system to practice recognizing safety in small, manageable doses.
This hormetic approach applies to the full spectrum of emotions—from difficult, reactive states to elevated, automatic responses like inspiration or joy. By engaging with these layers, we teach the body that it is capable of adapting and thriving.
Building Resilience, Layer by Layer
Onioning is a gentle, playful, and profound way to deepen your connection to your body and mind. It builds on the foundation of “I-Feel”-Proficiency by inviting you to explore not just the surface but the layers beneath—each one offering new insights and opportunities for growth.
For massage therapists and bodyworkers, onioning is both a personal practice and a professional tool. It allows you to stay grounded and present in your work, modeling a path of self-discovery for your clients.
Each layer holds wisdom.
Each layer offers a chance to listen, to heal, and to grow.
Are you ready to explore the layers within?