This practice is called somatic tracking.
I invite you to find a comfortable posture that works best for you.
You can use this practice for becoming aware of some of the sensations that are coming up in the body.
And it's best done if you're sitting upright with a relaxed pose,
But if this is very difficult for you,
You can lay down.
And once you're ready,
You can close your eyes.
And I want you to familiarize yourself with your internal state.
The state of your body.
Bringing your attention to the physical sensations of your body,
Your breath,
And really just notice them.
What are the qualities of the sensations of your body?
There might be areas of tension,
Areas of ease,
Areas that you feel neutral.
Just notice the landscape of your body.
Can you describe the location of the sensations that you feel in your body?
Perhaps you have some sensations in your pelvic area,
Your back,
Your knees,
Shoulders,
Or any other part of your body.
See if you can describe it.
There may be some numbness,
Some pulling,
Some prickly sensations.
They may feel cold or hot.
Are these sensations widespread or are they localized?
If you're able to,
Just follow the breath for a little bit.
This is going to be your anchor for somatic tracking.
If a thought comes and you may get lost in the thought,
Just come back to the breath.
Naturally,
Just breathing in and relaxing with the exhalation.
And as we watch the body and the sensations of the body,
See if you can have a sense of detached curiosity,
Really just noticing the sensations without any fear or any judgment.
Just watching them,
Just noticing them.
You don't need to do anything or change the sensation or move it in any way.
You're just noticing.
You're exploring some of the sensations of your body.
You're exploring some of the reactions that you have with these sensations.
You're just a passenger in the car.
And having this perspective of being a passenger in the car,
You may just really notice what's happening in the body with a curious attention.
Do those sensations intensify or do they subside?
Do they move around?
Is it only one sensation or is it multiple sensations?
But just remind yourselves that your muscles are healthy,
Your tendons are healthy and strong,
Your ligaments and nerves are perfectly intact,
Your body's functioning just the way that it should be.
It's simply that your brain is overreacting to a perfectly neutral,
Perfectly safe sensation.
So see if you can pay attention to this sensation that may feel uncomfortable in the body.
You don't need to change it.
You don't need to get rid of it.
In fact,
There's nothing to get rid of.
It's simply your brain misinterpreting these sensations and magnifying these symptoms.
Your brain is creating this experience of pain and the magnification of the sensations of the body.
So just pay attention to this really interesting sensation in whatever part of your body you feel it,
Just knowing that it's totally safe and you're just exploring it.
You're just a passenger in the car,
Just noticing,
See if you can follow it,
Just noticing how your brain generates these sensations in different parts of your body and how amazing this process is.
And you may notice that there may be some changes.
There may be some changes in the way that these sensations are presenting now.
They may feel like they're moving or feeling less unpleasant.
Feeling less discomfort.
So bring your attention to the sensations and let it do what it's doing.
Just let it do what it's doing.
Just watch it and now you're just calmly watching it.
All you have to do is observe.
So how would you describe the quality of the sensations now?
Are they still the same?
Did you notice any change?
Did you notice any thoughts?
See if you can notice if there's any emotion present.
Maybe there's worry or anxiety,
Fear,
Anger.
Just notice the emotional landscape of your body.
Keep relaxing with the breath.
So again,
Bring your attention back to the sensations.
And as you sense them,
Right now your brain is misinterpreting these sensations as dangerous.
And we want to teach your brain that these sensations are safe.
These sensations may move around.
They may have different types of flow.
They may have different types of temperatures.
See if you can pay attention to the sensations with just a kind curiosity.
Not trying to change them.
Not trying to fix them.
Just observing them.
Just exploring the landscape of your body.
Remind yourself that there's nothing wrong with your body.
Your body is safe.
And that your brain is misinterpreting these sensations as dangerous.
And remember,
It doesn't really matter what happens to the sensations of pain at this moment.
Whether it goes up or whether it goes down.
It doesn't matter what happens in this moment.
Just observe it.
We're just observing it here.
There's no outcome.
We're just observing the sensations of unpleasantness.
There may be some discomfort.
There may be some areas of the body that are neutral,
That are pleasant,
That are at ease.
And you're not trying to get rid of them.
You're just watching them.
And with this sense of ease,
See if you can relax with the sensations.
The sensations are not dangerous.
You're just paying attention to them.
You're sort of being just really curious in this journey.
Just paying attention to them with a real sense of effortlessness and ease.
You're just relaxing in this car.
You're the passenger and just watching all these sensations that are coming and going.
Watching all these sensations and perhaps some thoughts that come also.
Just watching them come and they go.
Watching some of the emotions that come and go.
While relaxing with the breath.
There's no control.
There's nothing to change.
There's no expected outcome.
You're just watching these sensations in a safe,
Comfortable space.
And when you're ready,
You can open your eyes.
Just acclimate yourself with your environment,
With your surroundings.
And just really thank yourself for doing a great job.
This was a great practice.
Thank you.
