Welcome to this somatic practice for tuning in and checking in with your body.
This is best practiced as a short daily or regular check-in and it can serve as a nice checkpoint in your day for checking in with any sensations that you wish to just notice and become aware of.
You might have been busy all day and feel quite disconnected from your body or you may be experiencing some difficult sensations that you would like to reduce the charge and the emotional intensity of in your life.
Somatic tracking is a really powerful tool to ensure that your body feels like it's being heard.
We know that sensations are the body's way of communicating with us and so having these check-ins is a great start to your day.
So without further ado,
Take a comfortable position.
You may be seated or lying down,
It's entirely up to you.
You can practice this anywhere as long as you feel you're in a safe environment that it is safe to practice in and begin to move your focus inwards and bring your awareness to your body as a whole.
Take a moment to notice what you notice in your body without any judgment.
If thoughts do start arising,
Simply acknowledge them and gently guide your awareness back to your body.
Begin to notice any sensations of warmth,
Coolness,
You may notice tingling or tightness.
Begin to build an awareness of sensations that are drawing your attention and find some words to describe them as you notice without judgment.
If you begin to feel like you are judging the sensations or they are becoming a little too strong,
Simply move your awareness to your third eye center in the center of your forehead and simply rest your awareness here until you're ready to delve back into the body.
It's really important that you focus on the sensations as much as you feel comfortable today but becoming aware that the aim isn't to get dragged into the sensations but simply notice them as you would notice a feather floating through the air with lightness,
Ease and a bit of awe.
Now you've noticed a few sensations,
Pick a specific sensation that you would like to work with today and notice the sensation without trying to change it,
Being aware that you are simply the observer watching the sensation as it drifts in through your frame of consciousness.
How does this sensation behave?
Is it steady?
Does it have movement?
What words are you using to describe this sensation?
As you notice,
Wonder whether it has a shape or a texture,
Even a color.
Simply notice what is there and as you notice the properties of this sensation,
Notice your breath and really intentionally breathe into the sensation and breathe out of the sensation.
Provide the sensation with the support of your breath,
Even if this is a sensation that is unwanted,
It is okay to provide some support for it in this moment,
To allow it to move through your body.
The aim isn't to try and change the sensation,
It's simply to notice and allow it to be as it is as you support it with your breath.
Remind yourself that it is okay to feel what you're feeling,
The sensations that you're feeling is your body trying to communicate with you and it is okay to listen and to hear.
Take a gentle breath and in your mind's eye,
Remind yourself of a supportive statement.
You may wish to use this one,
This sensation is not a threat but a message.
My body is communicating with me,
My body is strong and stable.
Find whatever supportive words resonate with you.
Imagine this sensation is wave-like in nature,
It rises and falls naturally without you needing to do anything,
You are simply here to witness it as part of the human experience with curiosity.
If the sensation has shifted or changed that is normal,
Your body is dynamic,
It's always moving and changing just like no two waves in the ocean are the same.
And now move your attention back to your third eye center and allow yourself to release the awareness on the sensation.
And instead recall a memory or an image of something that brings you joy,
It may have been a sunset that you've seen or some surroundings or the sound of laughter with a friend.
Whatever your image is,
Hold this in your mind's eye.
And now imagine and really sense into the feeling of the warmth and joy that you feel in your body when you recall that moment that brings you joy.
And see if you can send that feeling of joy to the sensation that you've been working with today.
Allow the sensation to mingle with the image,
Allowing any edges of the sensation to soften and inviting ease while still experiencing the sensation.
Breathe into this comforting feeling of support and remind yourself it is okay to carry this calm and warmth whilst also experiencing a sensation.
And whenever you're ready,
Begin to expand your awareness out from your third eye center through to your whole body.
Notice how you feel in this moment.
And whenever you're ready,
Begin to make some small movements and become aware of your surroundings and open your eyes.
And just take a moment to acknowledge that you have given yourself this short break in your day to listen to your body and provide yourself with just a moment of care.
Feel into the deep gratitude that you have for yourself for taking this moment today.
And thank you for practicing.
Whenever you feel like practicing next,
I am here on the wellness words.
Thank you for listening to the wellness words.
