Interoception: Body Awareness Exercises

What is Interoception?

Many of us understand and explore the world through the five senses: touch, smell, taste, sight, and hearing. But there’s another important sense called interoception. This sense helps us become aware of signals from inside our body, like feeling our heartbeat, noticing when we’re hungry, or realizing we need to use the bathroom. 

Interoception means feeling and making sense of (sensing) messages from inside our body, like when our stomach tells us it’s time for a snack, or when our heart starts to race. We don’t focus on these messages all the time, but there are moments, like when we have to speak or present in front of the class, or when we’ve seen something scary on television, or have been very late for something important, that we might feel our heart thumping really hard. Different parts of our brain keep an eye on these inner signals, making sure everything is working well and trying to give us awareness (giving us a heads-up) in case we need to make a change, like get a snack, take a break, or use the bathroom.

Think of it this way: your brain acts as a helpful guide, noticing things like when you might need a drink because you’re getting a bit thirsty. It’s like your body’s alarm system, making sure everything stays just right. The balance – when things are all working right – is called homeostasis. It’s the way our body works to keep us healthy, safe, and feeling comfortable, almost the same as when we sweat to cool down if we’re too warm. For some, awareness and response are automatic, but for others, there can be a disconnect. Body awareness exercises can help develop better interoception and lead to homeostasis – a best state of health and safety. 

Body Awareness Exercises for Autistic People

Body awareness exercises for autistic people can help them develop a better understanding of their internal sensations and emotions. These exercises can be adapted to interests and sensory preferences, so look for teachable moments in your daily routines and preferred play activities. 

Sensory Exploration – Outside In

External sensory experiences have an impact on what happens internally. When engaging in sensory exploration, be mindful of how each activity either calms or excites you.

  • Use textured materials like fabrics, sponges, or sensory balls.
  • Dig into sensory bins. Note how the textures and movement feel, and notice its calming effects.
  • Explore different textures (sand, playdough, textured fabrics) and discuss how each texture feels against the skin.
  • Engage in mindful eating activities, paying close attention to the tastes, textures, and sensations while eating.
  • Lie down on a large sheet of paper and have someone trace your body outline. Then, color or label different sensations you feel in each body part.
  • What’s that smell? Choose favorite scents and talk about how the fragrances make you feel. 

brightly colored sensory bin

Movement Games

  • Simon Says: Play a game of Simon Says with movement commands that target specific body parts (touch your toes, clap your hands).
  • Dance or Follow-the-Leader: Encourage imitation of various movements and poses.
  • Lie down or sit comfortably and guide attention to different body parts, and notice sensations, tension, or relaxation.
  • Child-friendly yoga poses that focus on different body parts, such as Tree Pose, Cat-Cow, and Bridge Pose, can promote body awareness.
  • Tense and relax different muscle groups while discussing how it feels to tense and then release the tension.

four children in yoga poses

Mirror Activities and Emotions

  • Stand in front of a mirror and make faces to recognize facial expressions associated with different emotions. Imitate your mirror partner’s gestures and expressions.
  • Mimic different body movements and gestures to increase self-awareness.
  • Act out different emotions and discuss the physical sensations associated with each emotion.
  • Use a visual “emotion thermometer” to help identify and rate your current emotional state and associated physical sensations.
  • Guide someone, or have someone guide you, through a calming and sensory-rich imaginary experience, such as walking on a sandy beach or exploring a forest.

Mirror games with adult imitating child

Breathing Exercises

  • Inhale slowly through the nose, imagining inflating a balloon in the belly, and exhale through the mouth to deflate the balloon.
  • Hold a feather close to the nose and practice inhaling and exhaling gently to make the feather move.
  • Place a small object (feather or cotton ball) on your stomach and breathe in and out to make the object move.
  • Blow bubbles

father and toddler blowing bubbles


Interoception and Occupational Therapy (OT)

Occupational therapy (OT) for interoception involves structured interventions and activities designed to enhance awareness and understanding of internal bodily sensations.

Assessment and Baseline: Begin with an assessment to determine current level of interoceptive awareness and identify specific areas of difficulty. This baseline will guide the development of a tailored intervention plan.

Education: Provide information about interoception and its importance. Communicate that internal sensations provide valuable information about their body’s needs and emotional states.

Individualized Goals: Collaborate to set interoception-related goals and track progress over time.

Communication Skills: Learn to communicate internal states to others. This is particularly important for people who struggle to express their needs or discomfort.

Visual Supports: Use visual aids, charts, or diagrams to help understand and express internal sensations.

Biofeedback: Use biofeedback devices to visually or audibly represent physiological processes like heart rate or breath. This helps make the connection between internal sensations and these processes.

Hygiene Routines: During hygiene activities, notice how different sensations change during tasks like brushing teeth, washing hands, or taking a shower.

Environmental Sensations: Explore different sensory experiences in the environment, such as temperature changes or textured surfaces, and discuss how these sensations affect the body.

Mindfulness Practices: Incorporate mindfulness techniques, such as body scans and mindful breathing, to help focus on internal sensations and recognize changes as they occur.

Emotion Regulation: Teach emotional awareness and regulation strategies. Identify bodily cues associated with different emotions and develop coping skills to manage emotional responses.

Social Interaction Activities: Incorporate activities that involve social interactions, helping to recognize and respond to social cues related to emotions and bodily states.

Daily Journals: Keep a daily journal to record experiences, emotions, and bodily sensations. This practice promotes self-reflection and awareness.

Interoceptive Challenges: Gradually introduce activities that challenge interoceptive awareness, such as eating spicy foods, engaging in physical activities, or meditating.

Visit the OT ToolboxWhat You Need to Know about Interoception


Interoception is often referred to as the “hidden sense,” and this hidden sense helps us understand  body signals, like hunger, thirst, and emotional states. This self-awareness fosters a sense of well-being and it can help us communicate needs more effectively. By honing interoceptive skills, we can help recognize and manage internal messages, leading to greater self awareness and self regulation. 


Greater Pittsburgh Community Foodbank Creates Flexible Space for People with Autism and Hidden Differences

Autism Connection has made a couple visits to the Greater Pittsburgh Community Food Bank to talk about hidden differences. Maria Montaro, Corporate and Community Engagement Manager, organized the sessions, and she surprised us with adjustments the organization has made over the past few months. Creating an inclusive, flexible environment has become a force that drives the Food Bank’s mission.

Training and Consultation

Maria recognizes the importance of getting multiple perspectives, and training is one of her top priorities. Autism Connection had the opportunity to include Tanaya Hairston, an Achieva Early Intervention employee who has volunteered for sensory friendly performances at the Pittsburgh Cultural Trust. Her insight as a volunteer working with people on the autism spectrum was invaluable. The group shared experiences, brainstormed solutions, and created a plan of action.

Tanaya smiling into the camera holding a peace sign with her fingers

Tanaya Hairston smiling with excitement about sharing her experience

Adjusting the Environment for Inclusive Volunteer Opportunities

After the talk, Maria took time to take Autism Connection on a tour of the facility to show what ideas we shared were implemented. The results are stellar!

  • Clear signage and directions upon entering the building
  • Adjustable lighting
  • Quiet spaces
  • Easy access to sensory aids
  • Visual cues that provide direction and set expectations
  • Magnifying lenses
  • Noise canceling headphones
  • Comfortable, adjustable seating
  • Cushioned floor mats
  • Tasks broken down into one or two steps at a time
  • Breaks when needed

Understanding Universal Design

A big part of the discussion was about Universal Design. The primary focus for this approach is to create flexible spaces that can be adjusted according to individual needs. What works for one volunteer may not work for another, and sometimes needs of one conflict with the needs of another. The Greater Pittsburgh Community Food Bank recognizes that we can address each person’s needs by making adjustments catered to the individual. 


Autism Connection of Pennsylvania thanks Maria and the Greater Pittsburgh Community Food Bank for demonstrating their dedication to creating inclusive spaces that can be adjusted to suit the needs of their volunteers. We can’t wait to see what developments they have in the future.

Find tips for creating similar environments: Autism, Hidden Differences and Volunteering

 


Autism, Hidden Disabilities and Volunteering

Running an organization that accommodates volunteers with autism or hidden disabilities requires understanding, empathy, and flexibility. Here are some tips to create an inclusive and supportive environment for all volunteers:

  1. Educate all staff and volunteers: Provide training to all staff and volunteers about autism and hidden disabilities. This can help create awareness and promote understanding among team members.
  2. Flexible scheduling: Be open to flexible scheduling to accommodate volunteers’ needs. Some volunteers may thrive with consistent schedules, while others may prefer varied hours to avoid sensory overload.
  3. Designated quiet spaces: Create designated quiet spaces where volunteers can take a break if they feel overwhelmed or need some time to recharge.
  4. Clear communication: Use clear and concise communication, both in person and in written instructions. Avoid figurative language or ambiguous directions, as some people with autism may struggle with interpreting them.
  5. Visual aids: Use visual aids, such as charts, diagrams, or picture schedules, to help volunteers understand tasks and processes. Visual cues can be beneficial for those who have difficulty processing verbal information.
  6. Buddy system: Implement a buddy system pairing volunteers with autism or hidden disabilities with experienced and understanding volunteers. This can provide additional support and make the volunteering experience more enjoyable.
  7. Task preferences: Allow volunteers to express their preferences for specific tasks they feel comfortable doing. Tailoring assignments to individual strengths can increase motivation and confidence.
  8. Sensory considerations: Be mindful of the sensory environment. For example, dimming bright lights, minimizing loud noises, or providing noise-cancelling headphones can create a more comfortable atmosphere.
  9. Regular breaks: Schedule regular breaks for all volunteers, ensuring they have time to rest and recharge as needed.
  10. Positive reinforcement: Recognize and celebrate the efforts and contributions of all volunteers. Positive reinforcement can go a long way in boosting self-esteem and encouraging continued participation.
  11. Accommodate communication preferences: Some people with hidden disabilities may have specific communication preferences (e.g., email, text messages, or written notes). Be willing to accommodate these preferences to facilitate effective communication.
  12. Encourage feedback: Create a culture that encourages open feedback from volunteers about their experiences and any additional support they may need.
  13. Avoid sensory overload: Limit the number of simultaneous tasks or activities that volunteers are expected to handle. Overloading the senses can be challenging for individuals with autism or hidden disabilities.
  14. Patience and empathy: Above all, approach each volunteer with patience and empathy. Recognize that everyone has unique needs and challenges, and a supportive and understanding attitude can make a significant difference.

By implementing these tips, you can foster an inclusive and adjustable environment where all volunteers can contribute their skills and feel valued in an organization’s mission.


Autism Guide for Bathing and Showering

Helping an autistic adult who is struggling with bathing can be a gradual and patient process. Here are some strategies to provide support and encourage personal hygiene:

  1. Understand their sensory needs: Sensory sensitivities can make the bathing experience uncomfortable or overwhelming. Take note of any specific sensory triggers and try to minimize them. For example, they might prefer a certain water temperature or specific bathing products.
  2. Establish a consistent routine: Set up a daily or weekly bathing schedule to create predictability and structure. Routines help them know what to expect, and knowing what to expect can reduce anxiety. 
  3. Visual supports: Use visual schedules or step-by-step picture cards to help them through the bathing process. Visual aids can provide clear instructions and reduce anxiety about what comes next.
  4. Gradual exposure: If the person is anxious about bathing, start with short sessions and gradually increase the duration over time. Offer positive reinforcement and praise for each successful attempt.
  5. Accommodate preferences: If they dislike traditional bathing methods, explore alternatives like sponge baths, using a washcloth, or taking a shower with less water pressure.
  6. Incorporate special interests: Integrate their special interests or favorite activities into the bathing routine to make it more enjoyable. For example, if they love a specific toy or sensory item, allow them to bring it into the bath.
  7. Choice and control: Offer choices within the bathing process. Allow them to choose the soap or shampoo scent, the bathrobe they want to wear afterward, or the time of day they prefer to bathe.
  8. Use social stories: Create social stories or videos that depict the importance of personal hygiene and the benefits of bathing. Social stories can be an effective way to explain new or challenging concepts in a relatable manner.
  9. Create a sensory-friendly bathroom: Make the bathroom a comfortable and calming space. Use soft lighting, add sensory elements like scented candles or essential oils, and provide familiar and preferred towels and bath products.
  10. Modeling and participation: Show the individual that bathing is a regular part of daily life by modeling the behavior. Consider taking baths or showers together initially to provide support and encouragement.
  11. Offer rewards: Consider implementing a simple reward system for successful bathing attempts. This could be earning tokens for each bath, which can later be exchanged for preferred items or activities.
  12. Seek professional support: If the challenges persist, consult with professionals, such as occupational therapists, who specialize in working with individuals with autism. They can provide personalized strategies and support.

More guidance and videos available on Autism Self Care.


Remember, each person is unique, and what works for one may not work for another. Be patient, understanding, and flexible in your approach, and celebrate any progress, no matter how small. Building a trusting and supportive relationship is key to helping the autistic adult feel more comfortable with the bathing process.


Mr. Messado Delivers Sensory-Friendly Magic

On April 2, 2023, Liberty Magic hosted Mr. Messado’s School of Magic’s first sensory-friendly show. This performance was part of a collaboration between Autism Connection of PA, the Pittsburgh Cultural Trust, Liberty Magic, and Mr. Messado himself. His show required minimal changes because he is a natural working with all children.

During the hour long performance, audience members took active roles in the magic tricks, and Mr. Messado seamlessly flowed with participants’ excited responses, and reveled in their joy. 

Learn more about Mr. Messado’s School of Magic.


Creating an Affordable Sensory-Friendly Room

A sensory-friendly room can be a crucial step toward providing comfort and relaxation for people with sensory sensitivities. However, the idea of taking on this task may seem overwhelming because of the high costs associated with it. Recently, Autism Connection of Pennsylvania visited our friends at Three Rivers Community Care, where CEO, Allison Broaddrick, demonstrated that many of the elements found in our region’s large, sensory-friendly spaces can be replicated on a smaller, more affordable scale. Examining larger projects in the Pittsburgh area is a source of inspiration.

Examples of Sensory-Friendly Areas

Autism Connection of Pennsylvania has seen innovative examples of areas that help people with sensory sensitivities since the Pittsburgh Cultural Trust brought sensory-friendly performances to our region back in 2013. One of the most outstanding endeavors is the sensory-friendly area at the Pittsburgh International Airport, Presley’s Place. This project motivated The Honorable Jennifer McCrady to initiate sensory friendly areas in the Family Division of the Allegheny County Courthouse.


Affordable Sensory-Friendly Rooms

First, a quick congratulations to Allison Broaddrick, for making the list of 30 Under 30 in the Pittsburgh Business Times. Her ingenuity and knack for problem-solving are among her greatest assets, and her use of inexpensive materials in creating a calming area at Three Rivers Community Care is a great model. The process began with addressing the specific needs that her friends, clients and associates expressed. From there, the team began putting ideas into motion.


Quick Tips for Inexpensive Sensory-Friendly Spaces

Choose the right color scheme: Soft pastels or muted shades of blue, green or lavender can help to create a calming atmosphere.

Manage lighting: Lighting can play a significant role in sensory experiences. Use soft lighting to create a relaxing environment. Avoid bright or fluorescent and flashing lights. Consider using dimmer switches or lampshades to help control the level of light.

Provide comfortable seating: Choose a comfortable chair or couch with soft, supportive cushions.

Incorporate soft textures: Use soft blankets, pillows, and plush toys to create a sensory-friendly atmosphere that is still texturally interesting.

Use soundproofing materials: Soundproofing materials can help to reduce outside noise, creating a quiet environment. Use foam panels or curtains to absorb sound.

Implement what works for for the person as an individual: Taking the lead from those who will benefit from the space is a critical first step. Look for elements that resonate with personally; it can be a favorite toy, activity, or sound.

Begin With The End In Mind

We can’t stress enough how very important it is to begin by listening to people who experience overwhelming sensory processing experiences. In each successful endeavor, people with lived expertise took active roles in the planning and development, and each project adjusts to feedback from different perspectives. The partnership between the Pittsburgh International Airport and Hayes Design Group Architects is a prime example because this collaboration began by bringing people who have sensory processing differences, autism, post-traumatic stress, and anxiety to the planning and development table at its inception.

Autism Connection of Pennsylvania continues to collaborate with the community in creating environments that are inclusive and accessible. Current projects include Accessibility in the Arts and the Frick Environmental Center Sensory Classroom. Time and time again, we find that many ideas are remarkably simple and can be inexpensive to replicate if we listen carefully and respond by bringing ideas to life.


A Progression of Sensory-Friendly Performances in Pittsburgh, PA

Sensory-Friendly performances have become a relatively new tradition for many families in the Pittsburgh area. The venues offer a “relaxed” atmosphere that is calm and welcoming. The accessible performances emerged in 2013, and have continued to create lifelong memories for people with autism or sensory processing disorders ever since, and the Pittsburgh CLO has adopted the tradition with its sensory-friendly A Musical Christmas Carol.

Autism Connection spoke with Vanessa Braun from the Pittsburgh Cultural Trust and Lindsey Kaine from the Pittsburgh Ballet Theatre to learn the history of sensory-friendly performances in the Steel City, beginning with two groundbreaking features: The Lion King and The Nutcracker.

Autism Connection: How did the wonderful opportunity to bring sensory-friendly performances to Pittsburgh present itself?

Vanessa Braun: I first learned that the Theater Development Fund in New York City was making Broadway shows accessible to an audience on the spectrum through a piece on the national news. I went to work the next day and brought it up in a conversation with our Director and Assistant Director of Guest Services, telling them that this was happening in New York, and did they think that we could make a similar show happen in Pittsburgh. They then told me that The Lion King would be returning to Pittsburgh in 2013, and that they loved the idea and agreed with me that we were completely capable of bringing an autism-friendly or sensory friendly show to the Pittsburgh market.

“We started a trend and Pittsburgh, our region, has actually become a national leader in autism-friendly and sensory-friendly programming, which we’re pretty proud of and it’s impressive for a small city like ours.”  -Vanessa Braun


Autism Connection: What did your research entail?

Vanessa Braun: Three representatives from the Cultural Trust traveled to the Kennedy Center’s (LEAD) conference and attended a session about their work conceiving of and executing their two shows with Disney, The Lion King, and Mary Poppins. We also met with the Theater Development team at the conference. They invited us to New York to see their second Lion King show in action.

After our fact-finding trip, we really got into the fine details of making this show happen. We secured the date with the tour, and it was to be the third week of a four-week run. It was vital for us to choose a Saturday to appeal to as many families as possible. We also stayed connected with our friends at the Ballet. Their first show would take place in December of 2013, and we worked together on some outreach, and of course, took the lead on training our front of house staff who would later work their show.

“Our sensory-friendly performances are a step toward making the excitement and beauty of a ballet performance barrier-free, accessible and welcoming to everyone in our Pittsburgh community.” Pittsburgh Ballet Theatre


Autism Connection: What kind of organizational commitment did each of your organizations invest in these shows?

Vanessa Braun and Lindsey Kaine: For us it was first financial, even with a group discount on the entire house, we wrote Disney a 200,000 check to buy out every seat. Why, may you ask, do we buy out the house?  It is because we recognize that Broadway is an expensive endeavor. If you are coming to a typical show, you are paying $60-150 or more per ticket. Top tickets for Hamilton were going for $450 per ticket. We know that that is prohibitive for a family, and we know that parents of children on the spectrum, or who have other academic or sensory needs.

Autism Connection: Did you hold special trainings for staff and volunteers? Did you bring in outside experts?

Vanessa and Lindsey: Every volunteer and front of house staff member was specially selected to work our first show. Even with our high criteria we brought in our friend and expert, Lu Randall Executive Director of the Autism Connection to train our team. Everyone who was in the theater that day was trained by Lu. Over the past ten years she has continued to train our staff and volunteer core and she and her team have been invaluable to us.

Another group of people who we work with is the group of actors who are on stage. We like them to know a bit about our audience and differences that they may experience in timing or audience reaction. We explain that some laughs or applause breaks may differ from the typical show that they do night after night. We always get a great response from these cast meetings.



Autism Connection: For readers who may not have been to your performances, can you describe the differences and similarities to a typical performance that an audience member may see at one of your shows?

Vanessa and Lindsey: First, we have a team of outside professional volunteers, doctors, teachers, nurses, people who know the audience and who can help if needed. We spread them out throughout the venue. Then in the lobby we set up at least one quiet space and one activity space. In these areas, people can either stop in to blow off some steam or alternatively come to have a moment of calm.

In the theater itself, we have the lights up to about a quarter of their regular brightness, this is so that people can feel free to get up and down if they need to throughout the show. We have ushers and theater staff to hand out fidgets and share needed information. We allow personal snacks and communications devices that you would not see at a typical show.

Other than that, we want the experience to be regular with some supports, but regular. Production–what people see on the stage–is controlled by the touring show, but a few elements are softened or removed. So, the show takes out a bright flash of light or a sudden noise. The important thing is that the show stays true to itself.

Photo of an audience enjoying a sensory friendly performance at the Benedum

Audience enjoying a sensory-friendly performance


Autism Connection: What do you have in mind for the future?

Vanessa Braun: In 2015 we started offering one sensory friendly show each year at the Children’s Theater Festival. We will continue that practice and keep an eye on the Broadway touring schedule. We look for shows out there that have broad based appeal, a show that will attract at least 2,000 community members, and a show that will be with us for three weeks or more. We love to bring Broadway to this new audience and are excited for the chance to do it again.