You will explore the sensations of pain in your body with curiosity and acceptance, observing its qualities, location, and intensity without judgment.

English

Somatic Tracking is a technique to better handle chronic pain. This short exercise is designed to support you in finding and recognizing the feeling of pain in your body in a safe environment and observing changes in it with curiosity.

Music: Otjánbird Pt. II by Spheriá 
Creative Commons CC BY-SA 3.0

Photo by Marina Vitale on Unsplash

Somatic Tracking

Close your eyes, now consciously take time to focus your attention on the feeling of pain in your body, wherever you feel pain now. As you now begin to explore the pain, first and foremost notice its quality. How does the pain feel? Is it a feeling of tightness? Is it a burning sensation? Is it a tickling sensation? Take a few moments to explore this for yourself. Now that you are exploring the quality of the pain, go a little deeper. Is the sensation widespread or is it limited to a specific area of your body? Is it equally strong everywhere or is it stronger in some places more than others? Start drawing a map of your pain. Continue to observe the sensation. You don't have to get rid of it. You don't have to eradicate it. You don't have to change it. All you have to do now is watch, observe, explore, all from a place of ease and curiosity. As you focus your attention on the feeling of pain in your body, what do you notice? Is the feeling maybe getting stronger? Is it getting weaker? Does its quality change? Does it move around? Whatever the feeling is doing, it is okay. This is a safe feeling. It is just your brain misinterpreting safe messages from your body. You can get all cozy, sit back comfortably and just enjoy the show. Take a few moments to explore the physical sensations without judgment, without an agenda. Enjoy the show, observe and stay curious. Now slowly start bringing yourself back. Start by becoming aware of your whole body again. Feel where your body touches the ground. Feel the air that surrounds you and take a few deep breaths. When you are ready, open your eyes again and come back into the present moment. Thanks for taking the time to practice somatic tracking with me. I wish you a wonderful rest of your day.