November 10, 2025 • 21 mins
Your body is always communicating — through sensations, emotions, and energy. This Healing Mile episode helps you tune out the noise and tune back in to yourself, learning how to listen, trust, and respond to what your body is telling you.
Through mindful walking and breath awareness, you’ll explore how intuition speaks through your body, why it’s both biological and spiritual, and how to rebuild self-trust after years of ignoring or doubting your inner signals. This walk blends gentle science, soulful reflection, and practical tools for reconnecting with your inner compass.
In this walk, you’ll learn:
- How intuition shows up through physical sensations and emotions
- The science of the gut-brain axis and interoception
- Ways to strengthen body awareness and nervous-system trust
- A simple 3-step method: Listen → Trust → Respond
- Affirmations to build confidence in your body’s guidance
This walk is perfect for anyone ready to stop overthinking, release self-doubt, and start making decisions that feel aligned from the inside out.
🎧 Subscribe to The Healing Mile for more walking meditations and body-healing episodes that blend movement, mindfulness, and growth.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:01):
Welcome to the Healy Mile.
I'm Carrie, your walking bestie,and by the end of this episode,
you're going to know how tolisten to your body, trust what
you feel, and respond with loveinstead of rules.
We live in a world overflowingwith advice.
(00:22):
What to eat, how to move, how tolook, what time to wake up, even
how to perform our own self-carecorrectly.
It's no wonder we've forgottenhow to hear our own body's voice
beneath the noise.
Maybe you've bought every book,followed every plan, every
(00:43):
program, every expert, yetsomething still feels off.
Maybe you've ignored yourexhaustion, pushed past hunger,
or doubted your instinctsbecause they didn't fit someone
else's formula.
Today's walk is about comingback home to your inner guidance
(01:07):
system.
Your body speaks throughsensations, emotions, energy,
and intuition.
When you learn to listen, itbecomes your most trustworthy
compass.
So as we move today, we'llpractice tuning in, noticing
(01:29):
what your body is whisperingright now, trusting those
messages, and responding withcompassion.
Take a deep breath in throughyour nose.
And exhale through your mouth.
(01:51):
And let's begin.
Start walking slowly if youhaven't already.
Let your body find its rhythm.
Not the world's pace, your pace.
Feel your feet meeting theground.
(02:12):
Hear the quiet rhythm of yourbreath in the steady beat of
your heart.
As we breathe, scan your bodyfrom the top of your head to the
soles of your feet.
Where do you feel tension,warmth, lightness, pressure?
(02:41):
No judgment, just awareness.
This is the language ofintuition.
It doesn't speak in words.
It speaks in sensations.
Notice how your shoulders feel.
(03:03):
Notice your jaw.
Your chest, your stomach.
Notice what softens as youbreathe, and what stays tight.
Let your breath travel intothose spaces, gently saying, I'm
(03:27):
here, I'm listening.
With each step, imagine you'rewalking closer to your inner
knowing, leaving behind thenoise of comparison and
expectation.
Right now, your only job is tolisten.
(03:52):
There was a time I didn't trustmy body at all.
I micromanaged it throughdifferent diets, weight loss
deadlines I set for myself, anunrealistic discipline that
never stuck.
If I was tired, I told myself topush harder, even if I needed
(04:14):
rest.
And when I did rest, I feltguilty.
If I was hungry, I questionedwhat to eat, how much to eat,
whether I even deserved to eat.
If I felt uneasy, I brushed itoff as overthinking.
It was all very confusing.
But my body never stoppedspeaking to me.
(04:38):
It just started speaking louder,in the forms of headaches,
anxiety, depression, fatigue.
Each symptom was a message I hadjust ignored too long.
We've been conditioned tooutsource our wisdom to other
people, to believe the expert orthe influencer knows better.
(05:04):
The plan is smarter, the app ismore accurate than our own
awareness.
And yet our bodies are theoldest experts we have.
They track everything (05:16):
our sleep, our stress, our joy, our
heartbreak.
They remember what feels safeand what doesn't.
They hold an intelligence farbeyond logic.
Have you ever felt a knot inyour stomach when something was
(05:38):
wrong?
Or goosebumps when something wasright?
That's not random.
That's your intuition andaction, a conversation between
your body and your soul.
Learning to listen again isn'teasy.
You'll second guess yourself atfirst.
(05:58):
Is this real or am I making itup?
But intuition doesn't shout, itnudges.
It speaks through patterns, theway you tighten every time you
say yes when you mean no, theway your energy drops in certain
rooms or rises with certainpeople.
(06:19):
So as we walk, think about thelast time your body tried to
tell you something, and whetheryou listened.
What would change if you startedtreating those signals as truth
instead of inconvenience?
Let's look at what intuitionactually is, because it's both
(06:43):
science and spirit.
Inside your body, there's anetwork of communication called
the gut brain axis, a constantdialogue between your digestive
system and your nervous system.
Your gut contains over a hundredmillion neurons, sometimes
(07:04):
called your second brain.
It processes emotion, detectssafety, and sends messages to
your mind through the vagusnerve, the same nerve that
regulates your heartbeat,breathing, and calm.
So when you get a gut feeling,that's not woo-woo, it's
(07:29):
biology.
Your body registers truth fasterthan your mind can explain it.
There's also something calledinteroception, your ability to
sense internal signals likeheartbeat, temperature, or
tension.
People with strong interoceptiveawareness make better intuitive
(07:54):
decisions because they recognizesubtle shifts inside their
bodies before logic interferes.
Spiritually, intuition is yourhigher self using the body as a
microphone.
It's the energetic whisper thatsays, This feels aligned, or
(08:17):
this drains me.
When you ignore your intuition,the body stores that as stress.
When you honor it, your wholesystem relaxes.
Your breath deepens, yourmuscles soften, and your energy
(08:38):
stabilizes.
So right now, notice how yourbody feels as we walk.
Does your pace feel too fast,too slow, or just right?
Adjust if needed.
No judgment, just awareness.
(08:58):
That small act, respondinginstead of overriding, is
intuition in practice.
Here are some ways to keepstrengthening the bond between
you and your body long afterthis walk ends.
The first one is to listen.
(09:20):
Pause often.
Before reaching for your phone,your next cup of coffee, or
another task on your to-do list,just stop.
Notice what your body is sayingbeneath all the noise.
Hunger, thirst, fatigue,tension, excitement, stillness.
(09:42):
Each one is a form ofcommunication, not random
sensations, but living language.
Start small.
Ask yourself, what do I needright now?
Don't utilize it, don'toverthink it, just feel.
Sometimes the answer comes as aword, sometimes as a tug in your
(10:05):
gut or a warmth in your chest.
Sometimes it's silence, andthat's an answer too.
Listening takes patience.
It's not something you master,it's something you remember.
Because deep down, your body hasalways been speaking, you just
(10:26):
forgot how to hear it.
Number two is trust.
You don't need outsidevalidation to confirm what you
feel.
You don't need a study, a coach,or an app to tell you when you
are depleted or when somethingfeels right.
(10:46):
If something feels off, it is.
If something feels expansive andalive, it's probably meant for
you.
That flutter of excitement orthat quiet resistance, those are
messages.
Validation happens in the bodylong before explanation happens
(11:09):
in the mind.
Your intuition will rarely shoutat you.
It's normally a whisper.
It shows up as a feeling youcan't quite name, a sense that
something fits or somethingdoesn't.
The more you honor those nudges,the stronger your inner guidance
(11:32):
becomes.
And soon you'll notice themoments you used to question
yourself, you now move throughwith calm certainty.
Number three is respond.
Listening means nothing if youdon't act on what you hear.
So rest when you're tired, movewhen you feel restless.
(11:56):
Drink water before you talkyourself out of it.
Stretch your shoulders when youfeel them rising towards your
ears.
Say no when your stomachtightens and say yes when your
chest expands with warmth.
You know.
Every small act of alignmentteaches your body you can trust
(12:19):
me now.
Because this relationship, itworks both ways.
When you respond with compassioninstead of criticism, your
intuition grows louder.
Your body starts to relax inyour presence again.
It stops bracing for judgmentand it starts telling you the
(12:39):
truth.
You might not hear it clearly atfirst, and that's okay.
Like any friendship, rebuildingtrust, it takes time,
consistency, safety, presence.
Keep showing up even when itfeels quiet.
Keep checking in even when youdon't get an answer right away.
(13:02):
As we walk right now, gentlyplace a hand over your heart.
Feel that steady rhythm, loyal,alive, always there.
It has never stopped guidingyou, not once.
(13:22):
Whisper quietly to yourself, Itrust you, body.
I trust you, voice.
Then breathe that in.
And exhale slowly through yourmouth.
(13:46):
Let these next words settle intoyour body, not as just ideas,
but as energy.
My body speaks to me with wisdomand clarity.
(14:07):
I listen with compassion andcuriosity.
I trust the signals I feel evenwhen I can't explain them.
My intuition is safe, steady,and wise.
(14:37):
My body is not my enemy.
It is my guide, my compass, myhome.
I release the noise and returnto what I know within.
(15:02):
Take one more deep inhale in.
And a long gentle exhale out.
Feel those words land insideyour whole body.
Not as something to memorize,but just something to remember.
(15:27):
You are already everything theseaffirmations describe.
As you slow your steps, noticehow your body feels now.
Maybe lighter, calmer, moreawake.
That's the power of listening.
(15:51):
Your body isn't a project toperfect, it's a partner to
respect and love.
It's not something youmicromanage, it's something you
meet over and over again.
Every ache, every craving, everyemotion has meaning.
(16:15):
Each one is a messenger carryingwisdom from the parts of you
that words can't reach.
And when you start listening,really, really listening,
something incredible happens.
You stop fighting yourself.
You stop trying to control thesignals.
(16:37):
You stop punishing the body fordoing its job.
And you start realizing yourbody has been fighting for you,
not against you, all alone.
That tension in your shoulderswasn't annoying weakness, it was
protection.
That fatigue that was soinconvenient wasn't laziness, it
(17:02):
was a plea for rest.
That anxiety wasn't a failure,it was a call for safety.
Every signal, even theuncomfortable ones, are
invitations home to yourself, toyour beautiful body.
(17:29):
Your intuition remembers everytime you survived, every time
you healed, every time you beganagain.
It carries the stories of yourancestors, the instincts that
you kept alive, the wisdom thatno book, no expert, no app could
(17:50):
ever teach.
And that voice inside you, thatwhisper that says, This feels
right, or this isn't for me.
That's not imagination.
That's your truth.
It has always been your truth.
(18:12):
So as you move through your day,your week, your life, try to
keep walking this way,listening, trusting, and
responding with love.
Let the outside world shout itsopinions if it must, and it
will.
(18:32):
But you've found somethingdeeper, the quiet knowing within
you that never leads you wrong.
Your intuition doesn't appearwhen life gets easy.
It awakens when you finally stopabandoning yourself, when you
stop outsourcing your own wisdomto everyone else, and you stop
(18:56):
silencing your body's cries forpeace and for balance.
You don't need to find yourintuition somewhere out there.
It's here.
You just need to stop walkingaway from it.
Your body has been waiting foryou all along.
(19:20):
Waiting for the moment you toslow down, tune in, and say, I
hear you, I love you, I'm herenow.
What do we need?
You are your own best guide.
And when you live from thatknowing, when you let your body
lead and your mind follow, lifestops feeling like something to
(19:42):
control and starts feeling likesomething you can trust.
We just spent this walkreconnecting with our intuition,
remembering how to slow down,listen to our body's wisdom, and
trust the quiet voice insidethat always knows the way.
(20:04):
Every time we take a step withawareness, every time we choose
to listen instead of ignore, westrengthen that inner
connection, the one that alwaysleads us back to ourselves.
Be sure to follow the podcast ifyou haven't already, so you
(20:24):
never miss a new episode drop.
And if today's walk helped youin any way, I hope you share it
with someone who might need agentle reminder to trust their
intuitions again.
And if you haven't heard, I justlaunched something really
special to me, the healingminute.
It's a space for stillness whenyou're craving quiet instead of
(20:48):
movement.
Each episode offers shorton-the-go guided meditations
designed to help you breathe,reset, relax, and recharge
wherever you are, in youroffice, walking, driving, or
just taking a simple moment topause.
(21:08):
It's like a deep breath for yourday you didn't know you needed,
and I can't wait for you toexperience it.
So as always, thank you so muchfor joining me today here on the
Healing Mile.
And I'll see you on the pathagain soon.
Welcome to the Healy Mile.
I'm Carrie, your walking bestie,and by the end of this episode,
you're going to know how tolisten to your body, trust what
you feel, and respond with loveinstead of rules.
We live in a world overflowingwith advice.
(00:22):
What to eat, how to move, how tolook, what time to wake up, even
how to perform our own self-carecorrectly.
It's no wonder we've forgottenhow to hear our own body's voice
beneath the noise.
Maybe you've bought every book,followed every plan, every
(00:43):
program, every expert, yetsomething still feels off.
Maybe you've ignored yourexhaustion, pushed past hunger,
or doubted your instinctsbecause they didn't fit someone
else's formula.
Today's walk is about comingback home to your inner guidance
(01:07):
system.
Your body speaks throughsensations, emotions, energy,
and intuition.
When you learn to listen, itbecomes your most trustworthy
compass.
So as we move today, we'llpractice tuning in, noticing
(01:29):
what your body is whisperingright now, trusting those
messages, and responding withcompassion.
Take a deep breath in throughyour nose.
And exhale through your mouth.
(01:51):
And let's begin.
Start walking slowly if youhaven't already.
Let your body find its rhythm.
Not the world's pace, your pace.
Feel your feet meeting theground.
(02:12):
Hear the quiet rhythm of yourbreath in the steady beat of
your heart.
As we breathe, scan your bodyfrom the top of your head to the
soles of your feet.
Where do you feel tension,warmth, lightness, pressure?
(02:41):
No judgment, just awareness.
This is the language ofintuition.
It doesn't speak in words.
It speaks in sensations.
Notice how your shoulders feel.
(03:03):
Notice your jaw.
Your chest, your stomach.
Notice what softens as youbreathe, and what stays tight.
Let your breath travel intothose spaces, gently saying, I'm
(03:27):
here, I'm listening.
With each step, imagine you'rewalking closer to your inner
knowing, leaving behind thenoise of comparison and
expectation.
Right now, your only job is tolisten.
(03:52):
There was a time I didn't trustmy body at all.
I micromanaged it throughdifferent diets, weight loss
deadlines I set for myself, anunrealistic discipline that
never stuck.
If I was tired, I told myself topush harder, even if I needed
(04:14):
rest.
And when I did rest, I feltguilty.
If I was hungry, I questionedwhat to eat, how much to eat,
whether I even deserved to eat.
If I felt uneasy, I brushed itoff as overthinking.
It was all very confusing.
But my body never stoppedspeaking to me.
(04:38):
It just started speaking louder,in the forms of headaches,
anxiety, depression, fatigue.
Each symptom was a message I hadjust ignored too long.
We've been conditioned tooutsource our wisdom to other
people, to believe the expert orthe influencer knows better.
(05:04):
The plan is smarter, the app ismore accurate than our own
awareness.
And yet our bodies are theoldest experts we have.
They track everything (05:16):
our sleep, our stress, our joy, our
heartbreak.
They remember what feels safeand what doesn't.
They hold an intelligence farbeyond logic.
Have you ever felt a knot inyour stomach when something was
(05:38):
wrong?
Or goosebumps when something wasright?
That's not random.
That's your intuition andaction, a conversation between
your body and your soul.
Learning to listen again isn'teasy.
You'll second guess yourself atfirst.
(05:58):
Is this real or am I making itup?
But intuition doesn't shout, itnudges.
It speaks through patterns, theway you tighten every time you
say yes when you mean no, theway your energy drops in certain
rooms or rises with certainpeople.
(06:19):
So as we walk, think about thelast time your body tried to
tell you something, and whetheryou listened.
What would change if you startedtreating those signals as truth
instead of inconvenience?
Let's look at what intuitionactually is, because it's both
(06:43):
science and spirit.
Inside your body, there's anetwork of communication called
the gut brain axis, a constantdialogue between your digestive
system and your nervous system.
Your gut contains over a hundredmillion neurons, sometimes
(07:04):
called your second brain.
It processes emotion, detectssafety, and sends messages to
your mind through the vagusnerve, the same nerve that
regulates your heartbeat,breathing, and calm.
So when you get a gut feeling,that's not woo-woo, it's
(07:29):
biology.
Your body registers truth fasterthan your mind can explain it.
There's also something calledinteroception, your ability to
sense internal signals likeheartbeat, temperature, or
tension.
People with strong interoceptiveawareness make better intuitive
(07:54):
decisions because they recognizesubtle shifts inside their
bodies before logic interferes.
Spiritually, intuition is yourhigher self using the body as a
microphone.
It's the energetic whisper thatsays, This feels aligned, or
(08:17):
this drains me.
When you ignore your intuition,the body stores that as stress.
When you honor it, your wholesystem relaxes.
Your breath deepens, yourmuscles soften, and your energy
(08:38):
stabilizes.
So right now, notice how yourbody feels as we walk.
Does your pace feel too fast,too slow, or just right?
Adjust if needed.
No judgment, just awareness.
(08:58):
That small act, respondinginstead of overriding, is
intuition in practice.
Here are some ways to keepstrengthening the bond between
you and your body long afterthis walk ends.
The first one is to listen.
(09:20):
Pause often.
Before reaching for your phone,your next cup of coffee, or
another task on your to-do list,just stop.
Notice what your body is sayingbeneath all the noise.
Hunger, thirst, fatigue,tension, excitement, stillness.
(09:42):
Each one is a form ofcommunication, not random
sensations, but living language.
Start small.
Ask yourself, what do I needright now?
Don't utilize it, don'toverthink it, just feel.
Sometimes the answer comes as aword, sometimes as a tug in your
(10:05):
gut or a warmth in your chest.
Sometimes it's silence, andthat's an answer too.
Listening takes patience.
It's not something you master,it's something you remember.
Because deep down, your body hasalways been speaking, you just
(10:26):
forgot how to hear it.
Number two is trust.
You don't need outsidevalidation to confirm what you
feel.
You don't need a study, a coach,or an app to tell you when you
are depleted or when somethingfeels right.
(10:46):
If something feels off, it is.
If something feels expansive andalive, it's probably meant for
you.
That flutter of excitement orthat quiet resistance, those are
messages.
Validation happens in the bodylong before explanation happens
(11:09):
in the mind.
Your intuition will rarely shoutat you.
It's normally a whisper.
It shows up as a feeling youcan't quite name, a sense that
something fits or somethingdoesn't.
The more you honor those nudges,the stronger your inner guidance
(11:32):
becomes.
And soon you'll notice themoments you used to question
yourself, you now move throughwith calm certainty.
Number three is respond.
Listening means nothing if youdon't act on what you hear.
So rest when you're tired, movewhen you feel restless.
(11:56):
Drink water before you talkyourself out of it.
Stretch your shoulders when youfeel them rising towards your
ears.
Say no when your stomachtightens and say yes when your
chest expands with warmth.
You know.
Every small act of alignmentteaches your body you can trust
(12:19):
me now.
Because this relationship, itworks both ways.
When you respond with compassioninstead of criticism, your
intuition grows louder.
Your body starts to relax inyour presence again.
It stops bracing for judgmentand it starts telling you the
(12:39):
truth.
You might not hear it clearly atfirst, and that's okay.
Like any friendship, rebuildingtrust, it takes time,
consistency, safety, presence.
Keep showing up even when itfeels quiet.
Keep checking in even when youdon't get an answer right away.
(13:02):
As we walk right now, gentlyplace a hand over your heart.
Feel that steady rhythm, loyal,alive, always there.
It has never stopped guidingyou, not once.
(13:22):
Whisper quietly to yourself, Itrust you, body.
I trust you, voice.
Then breathe that in.
And exhale slowly through yourmouth.
(13:46):
Let these next words settle intoyour body, not as just ideas,
but as energy.
My body speaks to me with wisdomand clarity.
(14:07):
I listen with compassion andcuriosity.
I trust the signals I feel evenwhen I can't explain them.
My intuition is safe, steady,and wise.
(14:37):
My body is not my enemy.
It is my guide, my compass, myhome.
I release the noise and returnto what I know within.
(15:02):
Take one more deep inhale in.
And a long gentle exhale out.
Feel those words land insideyour whole body.
Not as something to memorize,but just something to remember.
(15:27):
You are already everything theseaffirmations describe.
As you slow your steps, noticehow your body feels now.
Maybe lighter, calmer, moreawake.
That's the power of listening.
(15:51):
Your body isn't a project toperfect, it's a partner to
respect and love.
It's not something youmicromanage, it's something you
meet over and over again.
Every ache, every craving, everyemotion has meaning.
(16:15):
Each one is a messenger carryingwisdom from the parts of you
that words can't reach.
And when you start listening,really, really listening,
something incredible happens.
You stop fighting yourself.
You stop trying to control thesignals.
(16:37):
You stop punishing the body fordoing its job.
And you start realizing yourbody has been fighting for you,
not against you, all alone.
That tension in your shoulderswasn't annoying weakness, it was
protection.
That fatigue that was soinconvenient wasn't laziness, it
(17:02):
was a plea for rest.
That anxiety wasn't a failure,it was a call for safety.
Every signal, even theuncomfortable ones, are
invitations home to yourself, toyour beautiful body.
(17:29):
Your intuition remembers everytime you survived, every time
you healed, every time you beganagain.
It carries the stories of yourancestors, the instincts that
you kept alive, the wisdom thatno book, no expert, no app could
(17:50):
ever teach.
And that voice inside you, thatwhisper that says, This feels
right, or this isn't for me.
That's not imagination.
That's your truth.
It has always been your truth.
(18:12):
So as you move through your day,your week, your life, try to
keep walking this way,listening, trusting, and
responding with love.
Let the outside world shout itsopinions if it must, and it
will.
(18:32):
But you've found somethingdeeper, the quiet knowing within
you that never leads you wrong.
Your intuition doesn't appearwhen life gets easy.
It awakens when you finally stopabandoning yourself, when you
stop outsourcing your own wisdomto everyone else, and you stop
(18:56):
silencing your body's cries forpeace and for balance.
You don't need to find yourintuition somewhere out there.
It's here.
You just need to stop walkingaway from it.
Your body has been waiting foryou all along.
(19:20):
Waiting for the moment you toslow down, tune in, and say, I
hear you, I love you, I'm herenow.
What do we need?
You are your own best guide.
And when you live from thatknowing, when you let your body
lead and your mind follow, lifestops feeling like something to
(19:42):
control and starts feeling likesomething you can trust.
We just spent this walkreconnecting with our intuition,
remembering how to slow down,listen to our body's wisdom, and
trust the quiet voice insidethat always knows the way.
(20:04):
Every time we take a step withawareness, every time we choose
to listen instead of ignore, westrengthen that inner
connection, the one that alwaysleads us back to ourselves.
Be sure to follow the podcast ifyou haven't already, so you
(20:24):
never miss a new episode drop.
And if today's walk helped youin any way, I hope you share it
with someone who might need agentle reminder to trust their
intuitions again.
And if you haven't heard, I justlaunched something really
special to me, the healingminute.
It's a space for stillness whenyou're craving quiet instead of
(20:48):
movement.
Each episode offers shorton-the-go guided meditations
designed to help you breathe,reset, relax, and recharge
wherever you are, in youroffice, walking, driving, or
just taking a simple moment topause.
(21:08):
It's like a deep breath for yourday you didn't know you needed,
and I can't wait for you toexperience it.
So as always, thank you so muchfor joining me today here on the
Healing Mile.
And I'll see you on the pathagain soon.
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