Hey there,
I'm Sue.
Thanks for being here.
Before we start,
Here's what this is.
This is a somatic practice,
Which just means you're paying attention to what's happening in your body.
You're not analyzing it,
Fixing it,
Or judging it.
You're noticing sensations in your body as they are.
You don't have to believe in this or fully understand it for it to be useful.
This practice is for teens who deal with ongoing pain.
Instead of fighting pain or trying to ignore it,
You'll practice noticing it in a different way.
One that helps your nervous system feel safer over time.
Nothing needs to change right now.
Just noticing is enough.
So let's get started.
Find a place where your body feels as supported as possible.
Your bed,
A couch,
Or a chair.
Whatever feels comfy and cozy.
There's no right or wrong position.
If closing your eyes feels okay,
You can do that.
If not,
Let them rest somewhere in the room.
Take a short breath in and a long breath out.
It doesn't need to be deep or controlled.
Just notice the air coming in and going out.
Now bring your attention to what's holding you.
Feel the bed under your back,
The chair under your legs,
Or your feet on the floor.
Notice the points where your body is making contact and being supported.
You don't need to feel calm or all zen-like.
Just noticing support is enough.
Now gently bring your attention to the area that usually tends to be a little spicy.
The one that tends to grab your attention.
Instead of thinking,
I need this to stop,
See if you can just notice the sensation.
Think of it as information your body is sending.
Your body sends signals all the time.
Hunger lets you know you need food.
A full bladder tells you it's time to use the bathroom.
That nervous feeling before a test can help you focus.
Pain is another kind of signal.
Sometimes pain is pointing to something that needs attention.
With chronic pain,
The signal can keep showing up even when nothing new is happening.
But know this,
The pain you feel is real.
You're not imagining it.
There's no such thing as made-up pain.
This practice isn't about ignoring pain.
It's about noticing it without having to fight it.
Let's get a little curious about the pain or discomfort.
Where do you feel the sensation in your body?
Is it more on the left side,
The right side,
Or in the middle?
Does it feel deep inside your body or closer to the surface?
What's the quality of it?
Tight,
Heavy,
Achy,
Warm,
Bubbly,
Sharp,
Or something else?
There's no right answer.
If it feels okay,
Notice a little more.
Maybe it has a shape.
Maybe it has a color.
You might notice an edge.
Soft and fuzzy like the edge of a sweater,
Or more defined like the edge of a smooth stone.
The idea is just to be curious.
As you're noticing,
Thoughts will probably pop up.
Things like,
This is weird,
Or this is okay,
Or am I doing this right?
That's normal.
That's just your brain checking in.
And gently bring your attention back to the sensation.
Okay,
Thought noted.
Now,
Moving on.
Back to what it feels like and whether it's changing or staying the same.
Sometimes sensations stay steady,
And sometimes they shift.
You might notice it moving,
Spreading,
Shrinking,
Or changing intensity.
You're not trying to make anything happen.
You're just observing.
It's like you're watching a movie,
And the scene is playing out in your body.
As you notice,
You might invite a little softening around the sensation.
Not to push it away,
But just to give it some room.
If it feels okay,
You can also notice other areas that might be holding tension.
Like your chest.
Your jaw.
Shoulders.
Or belly.
And see if they can soften even a little.
Now,
Shift your attention to a part of your body that feels neutral or okay.
Maybe your hands.
Your feet.
Your breath.
Or somewhere else.
Notice that not everything in your body feels uncomfortable.
Some parts feel steady or calm.
That matters too.
When you're ready,
Begin to bring your attention back to the space around you.
Wiggle your fingers and toes.
Roll your shoulders.
Stretch if you want.
If your eyes were closed,
Gently open them.
Look around your room and notice three things that you can see.
Two sounds you can hear.
And one thing that feels comfortable or familiar.
You just spent time noticing your body without fighting it.
You gave your body a moment to feel safe and supported while staying in charge of your experience.
That's real work.
And you did it.
