Hello and welcome.
This somatic tracking practice is an invitation to listen.
Not to fix or control,
But to notice and allow.
Your body holds sensations,
Emotions and stories.
By turning towards them with curiosity and safety,
You allow your nervous system to settle and release.
Find a comfortable position,
Sitting upright with support or lying down if you prefer.
Let your eyes close softly.
Take a slow breath in through your nose and a long gentle exhale through your mouth.
Feel the weight of your body supported beneath you.
Let yourself arrive here,
In this moment,
Just as you are.
Begin by noticing the points of contact between your body and the surface beneath you.
The weight of your head,
Your shoulders,
Your back,
Your hips,
Your legs.
Feel the support holding you,
Steady,
Unwavering.
Now,
Bring awareness to your breath.
There's no need to change it,
Simply notice its rhythm.
Where do you feel the breath most easily?
In your chest,
Your belly,
Maybe the soft rise and fall at the base of your ribs.
Let the breath be your anchor,
The reminder that you are here,
In your body,
Safe in this moment.
Notice what sensations are present right now.
You might sense warmth or coolness,
Pulsing,
Tingling or pressure.
Maybe there's an area that feels tight,
Heavy or even numb.
Choose one area to focus on,
Whatever your attention naturally lands.
Bring your attention there softly,
As though you were shining a warm light on that space.
You're not trying to change it,
Only to notice.
What does this sensation feel like?
Texture,
Temperature,
Movement.
Does it have edges or boundaries?
Is it still or does it shift?
If any discomfort arises,
Remind yourself,
This is safe to feel.
My body is simply communicating.
Breathe gently into the area,
Allowing it to exist exactly as it is.
Notice if the sensation changes,
Perhaps it moves,
Expands or softens.
Or maybe it doesn't,
Both are perfectly okay.
You might imagine saying to your body,
I'm listening,
I'm here with you.
This simple acknowledgement can bring profound safety to the nervous system.
Now slowly expand your attention to include the surrounding areas.
Notice how one sensation connects to another.
You might feel waves of energy or warmth moving throughout your body.
Stay present with curiosity and care.
Now widen your awareness to include your entire body.
Feel yourself as one whole breathing organism.
The body knows how to balance and heal when given space and safety.
As you breathe,
Imagine the inhale bringing gentle light and spaciousness into your body.
And the exhale releasing any residue of tension or holding.
Sense the natural rhythm,
The ebb and flow of energy.
You don't need to manage it,
Just notice and allow.
If your mind wanders,
That's okay.
Simply return to your breath,
Your body,
This moment.
Let this be enough,
Being here,
Sensing,
Breathing.
Begin to bring your awareness back to the room.
Notice the feeling of air on your skin,
The weight of your body,
The sounds around you.
If you'd like,
Place one hand on your heart or your belly.
Feel the calm that comes from being in connection with yourself.
Whisper quietly,
Thank you body for carrying me.
Thank you for speaking to me.
Take one last deep breath in.
And a long,
Complete breath out.
When you're ready,
Gently open your eyes.
Move slowly,
Carrying this sense of grounded presence into the rest of your day.
Or into a night of deep rest and ease.
