Somatic Tracking For Safety

Somatic tracking is learning how to be with and allow different feelings and sensations in the body through a lens of safety. We know that pain is produced by the brain, but of course, it is felt in our bodies. This is important mind-body work. Please ensure you listen to the Short intro to Somatic Tracking Persistent Pain prior to the meditation once or twice. Acknowledgement to Alan Gordon.

Transcript

Somatic tracking for safety.

Taking your seat in the way you know how.

No magic posture.

Settling into a posture that suits you,

Allows you to feel alert yet relaxed.

Closing your eyes if that feels comfortable,

And bringing your attention to the felt sensations of the breath.

Breathing in,

Breathing out.

Resting here for some moments,

In the movements and rhythm of the natural breath.

Knowing too that at any time throughout the rest of this practice,

You can return to this anchor of the breath,

If you get a bit lost or overwhelmed.

Starting by reminding yourself that what you're about to do here is very safe,

Very healing for your system.

But staying attuned to the feelings in our bodies in an open and accepting way,

Allowing our body to express itself fully,

Can change our relationship to our pain.

Can allow our body,

Heart and mind to be soothed.

And in time,

Pain is likely to reduce.

And remembering the paradox that we're not here to struggle and battle and try to get rid of the pain.

That will just put our systems more into the threat mode.

So opening your attention wide to take in the whole body resting here.

This human body as it is in this moment.

And all you need to do is pay attention,

Notice sensations in the body.

There's no need to fully immerse yourself in the sensations.

Just keeping a part of you that is observing the sensations at a little distance.

Maybe like you're snorkeling or scuba diving,

Just observing all the interesting fish and coral and seaweed in a friendly curious way.

Keeping it light,

Maybe even bringing a little humor in.

Keeping that broad awareness,

Not needing to delve in too deep.

And can you let your attention just naturally go to whatever sensations are calling out.

Even if it's an unpleasant sensation like pain,

Fatigue or an emotion,

Perhaps grief or anxiety.

Can you let it be here?

Observe it,

Notice it with a sense of interest and curiosity.

What's this?

How interesting.

Bringing your attention to that sensation that's calling to you.

What do you notice?

Are these sensations widespread or more localized?

Are the sensations very still or moving?

Perhaps a tingling or a throbbing or a pulsing?

Is there tightness or looseness?

What's the intensity like?

Using your own gentle words or images to help describe these sensations as best you can.

Continuing to explore these sensations in your body and as you feel them,

Knowing you are safe.

There's no action required from you in this moment.

You don't have to like the sensations but you also don't need to ignore them or push them away or make anything about your experience different.

That just reinforces messages of danger.

Can you just be here?

Acknowledging the sensations with curiosity and open-heartedness.

Just paying attention to these normal natural sensations in the body,

Just as they are in this moment.

Some it might be helpful to imagine that sensations is a pack of flighty horses,

A bit frenetic,

Reacting to the wind in their own shadows,

Knowing they're safe in a big paddock with lots of room to run around and release their stress.

All they need is your steady presence and gaze.

You are just paying attention to them.

And remember we're not trying to make the sensations go away.

Is there any way we can just live in harmony with them?

They're not dangerous.

So let's just live in harmony with them,

Knowing they'll pass.

Freely letting them be there and do their thing.

As best you can letting what happens happen.

No need for resistance or struggling.

You're just exploring sensations,

Seeing if you can bring that kind of attention like you are an explorer.

Maybe this might feel a bit like uncharted territory.

So just look around,

Checking out the lay of the land like an explorer might.

Ah,

What's here?

What's going on?

What's that odd rocky outcrop or spiky bush?

Remembering that your body,

Heart and mind knows how to deal with this.

You are safe.

These sensations are not dangerous.

We just want the brain to be less on high alert.

Back off a bit.

Paying attention to the sensations.

Maybe even watching them with a little bit of detached curiosity.

No need for any fear or judgment.

Kind of like when you're a kid lying in the grass and gazing up at the clouds.

Remember that?

Making shapes out of them,

Watching them float across the sky.

That sense of curiosity,

Lightness.

Can you pay attention with this same sense of effortlessness and ease?

And if the sensations increase in intensity,

That's ok.

If they decrease in intensity,

That's fine too.

If they move around,

Ok.

Staying the same?

Fine too.

And remember,

Doesn't matter what happens to the sensations in this moment.

Just paying attention to them,

Knowing you don't need to change them or get rid of them.

There's nothing to even get rid of.

Your brain is simply misinterpreting the signals coming from your body as if they're dangerous.

These sensations are safe.

All you have to do is watch or notice.

Maybe like you're a passenger in a car,

Just watching as the landscape flows past.

Along for the ride.

So what's happening now with these sensations?

Is there any change,

Any subtle shift?

Have they changed in shape or texture?

Moved location?

Become more or less intense?

Maybe you'd use different words to describe the sensations now.

Can you be with and allow whatever body sensations or feelings you notice?

Even intense ones.

Letting your body speak.

Letting your body express itself.

Those sensations that are asking for your attention again and again,

Just allowing your attention to go there.

Let them do what they're going to do.

All you have to do is notice.

Just paying attention to these really interesting sensations,

Knowing they're totally safe.

And explore them with a lightness and curiosity.

Again,

If it helps,

Maybe it could be like you're snorkeling or scuba diving.

You're just floating there and you see a school of interesting fish.

You're not trying to chase the fish.

You're not trying to catch the fish.

Just calmly watching them.

Can you allow your body landscape to shift and change,

Perhaps like a shifting underwater landscape?

By keeping soft and relaxed and open to the sensations,

You can remind your brain.

These are just sensations.

It's completely human nature to fear or want to run away from unpleasant sensations.

But that reinforces to our brain that the sensation is dangerous.

So perhaps you might even feel okay to experiment with leaning into this sensation,

Whether it's in your back or your head,

Your stomach or your legs,

Somewhere else.

And explore the characteristics of this sensation,

The qualities of the sensations,

Knowing they're safe.

Just your brain's getting a bit carried away,

Being overprotective.

These sensations are normal and natural,

Not dangerous.

Getting really curious and interested as you lean in to these sensations.

Maybe if it doesn't sound too crazy,

You might even smile at them.

Paying attention in this relaxed,

Kind way.

Exploring.

You're letting your brain know this is a safe feeling and freeing yourself up to explore,

To watch,

To observe,

To be mindful,

Knowing it's safe.

You're okay.

And as we've been learning,

This is the single best way to teach your brain.

You're not in danger.

There's nothing wrong.

You're safe.

This is okay.

So taking a few more moments to try this on your own.

Perhaps breathing with the sensations.

Knowing that whatever happens is okay.

Knowing this practice is coming to an end,

Gently comparing sensations from when you started to now.

Noticing any,

Perhaps even tiny,

Shift.

And allowing yourself a little moment of gratitude for turning towards your pain and discomfort in this way.

It takes courage and you've been doing some excellent neuroplastic work.

Building new neural pathways in the brain and helping yourself change your relationship to difficult sensations.

Reviews

Thank you for helping me to meet life and gently presence what arises and passes. I like the examples of snorkeling and scuba diving — taking in the aquatic environment with interest and open attention.

So grateful to see more practices from you! This was tough but i do feel less on edge. Lots of stuff needs to be expressed. Thanks for your guidance and expertise as always!

I just adore your meditations. My nervous system is always on high alert and I was excited to see new meditations pop through from you. Your word choice makes it so easy to adapt to any sensations that I feel in my body. Thank you so much. I am grateful for you ❄️💜🫶🏼