A Different Way To Notice: Somatic Tracking For Pain

Escape it. But that urgency can sometimes reinforce the brain's danger signal. This practice offers a different approach.Using a technique called somatic tracking, we will practice observing a familiar, uncomfortable sensation with curiosity rather than fear. We will explore how to watch a sensation without trying to change it, and how to introduce a lighter, safer context around it.
How to use this track: This practice is for sensations you already know are familiar and not a new medical emergency. If focusing on the sensation becomes overwhelming, use the guidance provided to step back and rest your attention elsewhere.

Transcript

Today, We are going to practice a tool called somatic tracking. We are going to practice observing an uncomfortable sensation with curiosity. Rather than fear. Before we begin, Please choose a sensation that feels workable for you today. This should be a familiar sensation. Something you have felt before. Something you know is not new or a medical emergency. If you notice multiple sites of discomfort or pain. Please focus on just one for right now. One that is at a moderate to low level. First, We'll start by just getting as comfortable as you can where you are. You can lie or sit down. And if you feel comfortable doing so, Allow your eyes to gently close. Or just soften your gaze. And begin by taking a couple slow, Deep breaths. Now gently turn your attention. . . To this familiar unpleasant sensation. Where in your body? Do you notice it? Is it just in a small, Localized area? Or is it widespread? What sensations do you notice there? Be curious. Don't try to be a medical examiner here. Just be curious. Just notice. Oh, It's here. Oh, It's the sensation. Imagine the energy of a little puppy coming in and exploring a new room. It's just sniffing all around. Oh, What's this? What's this? What's this? This is the energy that we want as we're exploring this familiar, Uncomfortable sensation. As you're noticing it. Just notice what happens to it. Kind of like you're a passenger in a car along for a ride. Just watching as the sights pass by. Just watching. Not directly impacting it. Just being curious. And as you're being curious about the sensation. Do you notice anything happening with it? Is it changing in any way? Or is it staying the same? Sometimes these sensations are like waves on a beach. Coming in, Rising up, Going out, Turning down. If you notice the sensation turning up or turning down. Even just a little bit. Or changing in any way. And you haven't actually moved or changed what you were doing. This is really interesting information. It means the alarm system in the brain. As turning the volume dial up or down. It reminds us that this sensation is not just a fixed structural problem. It is an active signal that can change. And as we continue to pay attention to this really interesting sensation. We know that this sensation is safe. The body is safe in this moment. What's happening right now as your brain is saying, Hey, You have a tiger in here going roar, Roar, Roar. And what we're doing right now is teaching your brain. But it's really just a little kitty going meow, Meow, Meow. So we're just going to continue to pay attention to this really interesting sensation. Knowing that nothing dangerous is happening to the body right now. Your body is safe. This part of your body. Is safe. We're just going to continue to be curious. Simply observe what's happening with this sensation. It's kind of like we're snorkeling or scuba diving. And we see this beautiful school of fish below. We're not trying to catch these fish. We're not trying to chase these fish. Or just watching them as they swim, Darting in and out of the wreath. So right now. The part of your body that we're paying attention to is that ocean. And this pain sensation are those fish. So we're just going to be paying attention. Being curious. Just observing. And I'm your friendly sea turtle. You're a friendly, Talking sea turtle. There's my bad joke for you. See if you can let the corners of your mouth turn up just slightly. Even for just a second. As we continue to pay attention to this really interesting and safe sensation, What do you notice happening to it now? Has it changed in any way? Whatever happens to this sensation. It is safe. If it's increased. That's okay. If it's decreased. That's okay. That stayed the same. That's okay. Every time you do this exercise, You are practicing a different response. You are teaching your nervous system that it is safe to observe. That it is safe to have this sensation. When you are ready, You can let go of tracking the sensation. Notice the points where your body is supported by the surface beneath it. Notice the sounds in the room around you. And whenever you feel ready, You can gently open your eyes. Thank you for practicing with me today.