Scan your body and track physical sensations with neutral curiosity to ease chronic pain and calm your mind.

English

This Somatic Tracking meditation creates unity of mind and body for neuroplastic self-healing. Amidst summer nature sounds at a century-old Iowa farm, you will be guided in a relaxing body scan. Your brain and nervous system will learn that unpleasant physical sensations are non-threatening, breaking the vicious cycle of fear, anxiety, and amplified pain signals.

Somatic Tracking Meditation For Neuroplastic Self-Healing

Hi, I'm Rachel Hollander of Hollander Holistic Health. and I want to invite you to join me in a mindfulness body scan meditation. with elements of somatic tracking. to help you distance yourself from difficult thoughts. and emotions that may be part of your chronic pain. chronic fatigue. or other neuroplastic symptoms. So begin by pulling up a chair. or laying down. Have your legs uncrossed. and close your eyes. Begin by focusing attention. on your breathing. Notice as the air flows through your nose. or mouth. into the large. channel. of your lungs. and the small channels of your lungs. and out again. Breathing in. and breathing out. Notice your breathing. without trying to control it. It is what it is. and it will calm. as the mind calms. Breathing in. and breathing out. and begin to notice your body. Beginning. at your head. Notice your scalp. and your forehead. and allow them to relax. Allow them to be heavy. You only need a soft focus. to pay attention. to each body part. And then notice your eyes. and allow them to get even heavier. and relax. if there's any unpleasant sensation. in this area. or other areas. Just notice it. with a soft focus. without judgment. without concern. Notice it like ripples on a pond. or clouds in the sky. You're not there to control any of that. You're just observing. So your scalp. and your forehead. and your eyes are heavy. And you can notice your temples. in the same way. with a soft focus. with relaxation. Notice the rest of your face in the same way. Your mouth. your jaw. your whole head. is heavy. and relax. Maybe there are sounds near you. or distraction. And it just allows you. to be even more present. in the moment. when thoughts arise. Just notice it as a thought. or an emotion. and then let it go. and come back to your breathing. And moving down. from your head. Notice. the front. of your neck. Go ahead and swallow. to become present. with the front of your neck. And just imagine everything working right. functioning well. in this area. any unpleasant sensations. you might notice. but there's no judgment. No concern. Allow the front of your neck to relax. And notice the back of your neck. Visualize all the structures there. muscles. nerves. blood vessels. Relaxing. blood flowing. Everything's relaxing. in your neck. And now notice. your chest. Notice any sensations. in your chest. Maybe energy, feels. not uniform in some areas. more brisk or sluggish. Notice. Softly. Any sensations? in your chest. without judgment. and visualize everything working well. Your heart. your lungs. all your blood vessels and nerves. in your chest. working well. Allow everything to relax. and notice your belly. in the same way. as you noticed. your chest. Notice your belly. expand. as your lungs expand. Notice any sensations here. with a curiosity. and interest. without judgment. just as ripples. on a pond. or clouds in the sky. It's there, but you're not controlling it. Allow everything in your belly. to relax. and visualize all your organs. functioning properly. And now. Bring your attention. back up toward your upper back. with your soft focus. Allow all the muscles and ligaments. around your spine. to relax. to be heavy. and extend your attention. from the upper back. to your mid-back. and your low back. Notice sensations. without judgment. Lean into any sensations. with curiosity. Perhaps. reframe the sensations. with positivity even. or at least neutrality. if they are otherwise upsetting. And just as you notice your body. with a soft focus. Notice your thoughts. and emotions. and let them be. perhaps visualized. a difficult emotion or a... ruminating thought floating away on the pond. or floating. away with the clouds. Everything in your back. is relaxing. or allowed to be. And now, bring your attention. Back up. to your shoulders. Allow them to soften. the right shoulder. and then the left shoulder. Allow them to soften. and relax. They feel heavy. and calm. and that relaxation. extends now. into your right upper arm. Right elbow. right forearm. right wrist and hand. So your whole right arm. is relaxed. And now back up to your left shoulder. Bring that relaxation. into your left upper arm. Left elbow. left forearm. left wrist and hand. your whole left arm. and right arm. is relax. And now bring your attention. to your pelvis. and hips. Notice what you notice there. with calm. without judgment. and allow. your pelvis and hips. to relax. Bring your attention now. into your right. Bye. front and back. It's relaxing. and calm. if there is a sensation there. You're not concerned. It is what it is. and extend your soft focus. into your right knee. Remember to have your legs uncrossed. And now bring your soft focus. into your right. lower leg. front and back. Everything is relaxing. Everything is calm. and everything is allowed to be just as it is. Notice your right ankle. the top of your right foot. the bottom of your right foot and toes. Everything is relaxed. your whole right leg. is relaxed. And now bring your attention. Back up. to your left. Bye. the front and back. Allow relaxation there. allow any sensation to be. and extend. that relaxation. to your left knee. and your left lower leg. front and back. Continue that relaxation. into your left ankle. Now notice. with calm. the top of your left foot. in the bottom of your left foot. and toes. Your whole left leg is calm and relaxed. and feel in now. to your body and mind. as a whole. integrated. Calm. and relax. with uniform energy. throughout. And now bring your attention. to your breathing. Breathing in. and breathing out. your whole being. is relaxed. and calm. You are ready to meet whatever comes. today. And when you're ready. You can open your eyes. and gradually Notice your surroundings. Swallow. Maybe lick your lips. Notice the sounds around you. and the sites. and smells. I hope you enjoyed that meditation. Have a great day. Good luck on your healing journey.