Somatic Tracking Persistent Pain

Dr.

Adele Stewart from Wanoona Medical Practice here with the guided somatic tracking.

So finding yourself any comfortable position sitting or lying perhaps you can even stand eyes opened or closed.

Starting by reminding yourself that what you're about to do is very safe very healing for your system but staying attuned to the feelings in your body in an open and accepting way can change your relationship to your pain can allow the body heart and mind to be soothed and in time the pain is likely to reduce however if it's it's Murphy's law if you go into this with the intention to get rid of the pain well that's a different exercise.

So bringing your awareness to your body from top to toe noticing what's happening in the body noticing sensations and feelings both pleasant unpleasant or neutral perhaps noticing if there's sensations that are heavy or light tight or loose warm or cool perhaps very still or with with some movement within throbbing or tingling by all means use descriptive words internally for the sensations but perhaps see if you can keep them as descriptive rather than emotive.

And in this exercise rather than really immersing yourself in the sensations the way you might in the felt sense of your breath keeping a part of you that is observing the sensations at a little distance for some the metaphor of it being like you're having a really lovely relaxed snorkeling experience can help just floating there observing all the interesting fish and coral in a friendly curious way if possible keeping a bit of lightness about this maybe even a bit of a bit of affection at humor keeping that that broad awareness not needing to dig in delve in too deep to any one sensation it's allowing whatever is happening right now to happen no need to interfere no need to be no need to change anything as best you can freely allowing whatever you notice and of course thoughts and perhaps emotions will come up absolutely fine no need to block these or struggle with them just allow them to be there and bring the attention gently back to sensations in the body bring the attention gently back to sensations in the body whatever is happening can you let it happen in that same gentle friendly way can you experiment with not trying to control not trying to change what is happening it's noticing when you drift off gently bringing the attention back to awareness of the body strengthening that mindfulness part of the brain doing some beautiful rewiring and healing can you be with and allow whatever body sensations or feelings you notice even moderately intense ones letting your body speak express itself reminding yourself if there are unpleasant sensations we might call pain this is just an alarm from your brain you're safe body tissues are safe being a witness being a kind observer perhaps being like a curious scientist stepping back allowing your body to do its thing stepping back allowing your body to do its thing maybe breathing around or through the intense body sensations not to get rid of them perhaps just to soften them a little can you stay curious it's very healing work noticing is there any change any any subtle shift in sensations as you stay with them in this kind curious way perhaps a change in intensity or position or quality or texture again can you allow this to shift and change like the shifting underwater landscape landscape what is happening can you step back and allow whatever is an unfolding to unfold giving your body total permission to express itself any way it wants what are you noticing what are you feeling there's no right or wrong answer remember it's counterproductive to try and get rid of it is it possible to allow to relax and soften around the sensations and if there is a lot of resistance to what it ever is can you bring some curious allowing to the resistance just letting it be it'll play out in its own time gently reminding any struggle or resistance that you're perfectly safe you're not under threat this process is actually healing therapeutic maybe you're noticing emotions coming up is it possible to allow a bit of sadness or anger or irritation disappointment confusion even fear if it arises just allowing the emotions to flow they won't last doing this amazing neuroplastic work true mind body practice teaching your system that you are safe teaching your brain to interpret symptoms as okay signals not danger signals what's happening with the sensation how are they unfolding or shifting or staying the same if they are changing and moving here's more evidence that this pain is not coming from damaged tissues but is coming from the brain and nervous system just trying to protect you just going a bit overboard doing your best to keep soft and relaxed and open to the sensations reminding your brain these are just sensations by keeping soft and relaxed and open to the sensations by keeping soft and relaxed and open to the sensations you can remind your brain these are just sensations thanking your brain for its hard work letting your brain know you don't need to feel them as unpleasant anymore you're okay you're safe as we're coming to an end noticing the body again can you be okay with what's happening can you trust your system to know how to process this stuff and as we finish just comparing how you feel now to how you felt at the start noticing even the tiniest most subtle change and knowing you can return to this recording as often as needed