Nina

Melbourne, Australia

Scott

Concord, CA, USA

BobbiSue

Paris, France

corri

Venetia

Krista

Calgary, Canada

Susan Kenny

Novato, California, USA

JASON DURISHIN

New York City, NY, USA

You will gently scan your body, noticing sensations with open awareness, and practice accepting them without judgment, finding a safe anchor point for grounding.

English

This is the #1 practice I recommend to my clients and anyone looking to recover from chronic mind-body conditions. Learn how to sit with body sensations without judgment or fear, and create new associations with your discomfort. 

Music by Eternal Depth.

Somatic Tracking For Chronic Pain or Illness

 Welcome, friend. This is a short, guided somatic tracking exercise. One of my favorite tools I've used in my own recovery and one of the practices I recommend most to my clients. This can be a powerful way to teach your brain that sensations and symptoms are safe, and that you are safe, no matter what feelings arise. It's important to approach somatic tracking with lightness, with ease, and open curiosity. There is no pressure to make sensations change or to get rid of them. This is simply about sitting alongside them, allowing them to be just as they are. So let's get started. Find a position that feels most comfortable to you. You can do somatic tracking sitting, lying down, or standing, and with your eyes open or closed, although I find it easier to tune in when my eyes are closed. So let's begin slowly dropping into your body and this present moment. Take a few soft, slow, deep breaths and notice any areas of tension that you can let go of. Feel into the surface beneath you, noticing the weight and the solidness of your body, feeling safe, feeling supported. Now scan through your body with open, non-judgmental awareness, just noticing any sensations that are present, starting from the top of your head, all the way down to the tips of your toes. I like to think of this as saying hello to your body today. And remember that sensations or symptoms are simply your brain's way of trying to get your attention, and that by turning toward them with compassion and lightness, we can start to shift the relationship you have with your body and any pain or discomfort you may feel. Scanning through, there will probably be some spots that immediately grab your attention, and this is okay. Just make a note of them, then get curious about other areas of your body where sensations may be more subtle. Look for areas that feel neutral or even pleasant. This is always where I like to begin with somatic tracking, by finding a positive anchor point. This serves as a safe spot of sensation that you can come back to if you ever feel overwhelmed with this practice. So take a moment now to find an area of your body that feels good or neutral, and feel into this for a few breaths now. Once you feel you've anchored into your safe spot of positive or neutral sensation, you can allow your attention to land on an area of discomfort in your body. I recommend you begin with a sensation that is mild to moderate, something you can hold attention on for a while without too much fear. And again, this is not about trying to get rid of the sensation or change it in any way. This is also not about going into the story or trying to find meaning behind the sensation. We are just simply sitting with it, with open curiosity, simply feeling it as pure energy in the body. So as you tune in, first notice if you can find the boundaries of this sensation or energy. Where is it living right now? Does it seem to have a shape? Are the edges well-defined or softer and more diffuse? Now notice if this sensation has a temperature. Is it more warm or more cool? What about a texture? Does it feel smooth or rough? Take a few moments now to observe and describe the sensation, simply watching to see if and how it moves or changes. Good. Now if you're finding yourself getting lost in worry or rumination about this sensation, simply come back to your anchor point, your safe spot. Ground yourself in those positive or neutral sensations before going back out to the area of discomfort. Let's spend a few more moments watching the sensation. Remember that this is a practice of allowing, not resisting. Try to see the discomfort with neutrality or even kindness if you can. Remember that this sensation is safe. It's not hurting you. Your body is safe. You are safe. Relax and stay open to whatever is present. Alright friend, it's time to start coming back into the room around you. Tune into the feeling of your body supported by the surface beneath you. Feel free to slowly open your eyes if you have them closed. Take a gentle stretch and then bring your awareness to something beautiful or interesting in your environment. Thank you so much for joining me for this somatic tracking practice. Take care and I'll see you next time.