Hello there and welcome.
My name is Yalda and I am so honored to be here with you today.
I'm going to guide you through a simple yet powerful mind-body technique called somatic tracking.
Before we dive in together,
I want you to know that somatic tracking should only be used when your pain sensations are mild to moderate.
This practice isn't meant for those really tough severe pain days or flare-ups.
Please be gentle with yourself on those days.
Let's start by creating an environment of comfort.
Feel free to light a candle if that brings you joy.
Dim the lights and find a quiet and safe space that feels just right for you.
I warmly invite you to find your most comfortable position.
If you're physically able to sit,
Please settle into your seat.
If you prefer to lie down,
Please go ahead and do so.
Take all the time you need to adjust.
Let your shoulders soften,
Relax your jaw,
And then gently close your eyes or keep them open whatever feels best for you.
When you're ready,
Take a gentle,
Loving breath in through the nose and out through the mouth.
If you find that you're unable to sit through this entire session,
Please know that's perfectly okay.
Even if you're able to stay with me for just a couple of minutes,
That's truly a wonderful win.
Over time,
You'll naturally be able to practice longer,
But for now,
Just be exactly where you need to be.
In today's somatic tracking,
You'll bring gentle awareness to the sensations in your body.
You might notice a variety of sensations,
Some neutral,
Some challenging.
There's no right or wrong way to observe what you're feeling in this precious moment.
All I ask is that you keep an open heart and mind as you explore this new technique with me.
Let's begin.
Rather than trying to escape or ignore your pain,
I want to gently invite you to notice it from a place of detachment and curiosity,
Like greeting an old friend you're getting to know better.
See if you can create a little bit of distance between you and the pain.
Take a moment to identify a specific area where you notice the discomfort.
Maybe it's your lower back,
Your pelvic floor,
Your hands,
Or your neck.
Once you've pinpointed a part of your body,
Just breathe with it for a moment.
You can also place your hands on that area of your body,
Letting it know you are safe in this moment.
Now take a gentle moment to observe how it feels.
Can you describe the sensation with kindness or even humor?
Is it tight?
Does it feel warm or burning?
Fatigued?
Dull?
Perhaps sharp?
Consider the different ways you can tenderly articulate what you're experiencing.
Say it loud or whisper it silently to yourself,
Whatever feels right.
You know,
Our emotions can show up in our bodies as really uncomfortable sensations.
When we can gently identify what we're feeling in our body,
We get closer to understanding what we're deeply feeling in our hearts.
There's no wrong way to describe what you're experiencing because you and only you are the loving guardian of your body.
Continue to focus gently on the sensation you're experiencing.
If the discomfort decides to shift to another part of your body,
Just notice that with curiosity and non resistance if you can.
Now let's get playfully creative together.
If you could assign a color to this discomfort,
What would it be?
If you could give this sensation a gentle nickname,
What would you call it?
Just allow yourself to get wonderfully creative and playful.
Don't hold back.
Have some fun with this.
As you focus lovingly on the sensation,
Does the unpleasantness increase or decrease?
If you find that the discomfort is growing stronger,
I encourage you to soften the intensity of your focus or choose a different part of your body to observe.
It also might be helpful to open your eyes and look around your safe space to reground yourself.
This exercise is meant to be light and nurturing,
Not demanding.
You're not being tested on somatic tracking.
There's no grade here my friend.
It's perfectly okay if this technique doesn't feel easy at first.
It's okay to not feel perfect.
This experience isn't about perfection at all.
You are simply noticing the sensations in your body through a brand new lens of gentle detachment and loving curiosity.
And as you do so you're building a more compassionate relationship with your body.
Please be patient with yourself as you embark on this new journey.
Now,
Let's gently bring your awareness to a sensation that feels neutral.
An example of a neutral sensation might be a sensation in your ears.
I don't usually notice mine and that's because there's no unpleasantness there.
What are some parts of your body that feel peaceful and neutral?
Take a sweet moment to find them and appreciate them.
Maybe it's your toes,
Or your tongue,
Or your nose.
You may find that you often focus on the areas that bring you discomfort.
Maybe that's been a theme in your life,
Focusing on what's not going well.
Let's try to focus on the areas where you feel neutral or even good to nurture your gratitude.
This is a gentle reminder that your body doesn't have to be a battlefield.
It can feel neutral,
Comfortable,
Even pleasant.
I truly hope you found this somatic tracking session helpful.
I recommend listening to it daily and keeping track of how you feel.
If you found the session helpful,
Please drop a comment and let me know.
I would love to hear your thoughts.
May you be well.
May you be gentle with yourself.
And may you feel better very soon.
You're doing such beautiful,
Important work.
Thank you for listening.
