This is a guided somatic tracking practice and it's based on Alan Gordon's approach to mind-body conditions.
So somatic tracking involves slowing down,
Being present with the body and the various sensations there or the symptoms that may be present.
And it also involves slowly starting to let go of the judgments around what is going on in the body,
The expectations,
Starting to let go of some of the fear around it.
I know it's very human to have fear around those things,
But these sensations are all safe.
They're all messages from the nervous system,
Messages from our body.
So starting to slow down and connect with them with even a little bit of love,
Compassion perhaps,
Curiosity.
That's where the healing is.
It can be really helpful to come into a somatic tracking practice from a more regulated or a less stressed out space.
So before we step into today's somatic tracking,
There will be a portion of regulation.
It's a portion of showing your body that you are safe.
So settling into any sort of seated or lying down or you could be standing up for this if you'd like to.
Just allowing yourself to start to drop into your body,
Noticing the surface that's supporting you from below where your body is making contact with that surface.
Noticing your breath,
The speed,
The depth,
The location of your breath.
And bringing a hand to your heart if you feel called to.
Applying some gentle pressure to that area.
Starting to form teeny tiny circles with your hand.
So applying this loving gentle pressure in a circular manner,
Perhaps back and forth or maybe up and down.
Find what may feel supportive or soothing for you.
So this action can mimic the sensations that we get when we hug or receive a hug from somebody else.
So bringing this in,
Allowing this pressure and movement to come to the heart,
To the chest.
Can be a tool to bring a bit more calm,
A bit more ease to your body.
And if this isn't something that resonates with you,
That's okay.
There are other tools to use to bring safety to your body.
Nothing is ever mandatory.
And if this does resonate with you,
Just allowing that pressure and gentle movement to continue.
Perhaps switching hands if that feels okay.
Just noticing your body where it is receiving that touch.
Noticing your hand where it is giving that touch.
Allowing that to come to a pause and your hands to come to a rest.
Just noticing.
And if that did feel helpful or supportive,
Starting to bring in a bit more of that movement.
And if this doesn't resonate,
Perhaps coming into a hug,
Self-hug.
Or bringing in some rocking back and forth,
Front to back.
Just rocking yourself in any way.
It can also be soothing in the same way that it's soothing for a baby.
It can be soothing for us adults as well.
Just bringing in some final touch or movement.
Whatever you have chosen.
Allowing that to come to a pause when you're ready.
Letting yourself fall into some stillness.
Letting yourself fall into some stillness.
And letting go.
Surrendering.
Becoming a bit more present to this moment.
Noticing your breath again.
The depth.
Noticing what part of your body receives the breath.
What part of your body moves as you exhale.
Just letting yourself be with your breath for a moment.
Starting to bring your attention to a part of your body that may be experiencing some mildly uncomfortable sensation.
Perhaps that's a sensation that brought you to this practice.
Something that you are feeling that isn't quite a comfortable feeling.
As you start to notice this sensation,
Knowing that you are absolutely safe to be with this.
It's a message from your body that's saying,
Hey,
Can you see me?
Can you notice me?
Can you love me?
Can you have compassion for me?
Seeing if you can invite in even a small amount of curiosity around this sensation.
Noticing its edges.
Noticing the qualities of this safe sensation,
Of this messenger.
See if even a small part of you can let go of the judgments around this.
The expectations for it to change.
Just being with it,
How it is right now.
If it feels okay to bring some touch to this sensation,
If that's an area you can easily reach.
See if you can slowly and gently bring your hand,
Allowing it to fall on that space.
To say,
Hey,
I know.
I hear you.
And I've got you.
And I've got you.
And I've got you.
And I've got you.
And I've got you.
And you can stay there for a bit longer if you'd like to.
Otherwise,
You can close this practice with me now.
Thank you for showing up for yourself today.
And enjoy the rest of your day.
