Welcome to this mini somatic tracking exercise.
Somatic tracking is a method to rewire the brain's interpretation of pain,
From a dangerous sensation to a safe one.
This calms the nervous system and helps us stop the chronic pain cycle.
Now,
Our goal in this practice is never to eliminate the pain,
But to actually open up to it.
This addresses the root cause of chronic pain,
Fear.
Let's get started.
So finding a comfortable position,
With the eyes closed or open,
Just take a few nourishing slow breaths in through the nose and out through the mouth,
Just slowing the system down.
And bring into your awareness an area of the body that holds some discomfort or pain.
And you can do this either stationary or with a movement.
Just bringing that area into your awareness,
Seeing if you can soften any resistance or any clenching that might be happening around it.
Just letting that area breathe a little bit more.
And really see if you can move beyond the story,
Beyond the resistance,
And just experience this sensation for what it is,
Discomfort or pain.
Not trying to change it,
But just being with it and noticing what it really feels like.
Is it sharp or dull?
Is it cool or warm?
If you were describing this sensation as a painting,
What words would you use?
Often we can experience these sensations through the lens of a story,
That there's something wrong with our body or that we're damaged.
But this is often not the case with chronic pain.
This sensation is simply an overstimulated alert system.
The brain is perceiving a threat and generating pain.
That's it.
Like a car alarm that's gone off because of the wind,
Your brain is simply generating pain when it doesn't need to be.
Navigate this by affirming to yourself that these sensations are safe.
That you are safe.
They may be annoying.
You might wish for them to go away,
But for the time being,
Invite it in.
Move toward it.
Just allowing these sensations to be there.
Taking a deep breath into them and letting it go.
Excellent work.
Fear is what reinforces the pain cycle,
And in this mini-practice,
You've just worked to reduce your fear of pain.
You can return to this practice regularly,
Strengthening this new interpretation of these sensations.
And whenever you're ready,
You can open the eyes,
Come fully alert,
And prepare to make the best of the rest of your day or evening.
