Micro Somatic Tracking: Gentle Body Check-In

In this 3-minute micro somatic tracking session, we’ll gently guide your attention to the sensations in your body, observing through a lens of safety and curiosity. This short practice helps break the fear-symptom cycle by adding lightness and humor, allowing you to track bodily sensations in a calm and centered way. Use this micro check-in regularly to retrain your brain, settle your nervous system, and establish a more peaceful baseline.

Transcript

Settle into a comfortable position,

Close your eyes or relax your gaze,

Getting ready for this micro somatic check-in.

Feel the ground beneath you providing support and take a few slow calming breaths.

Know that if things ever get a bit intense,

You can always return to the safety of the sensation of the breath or the feeling of support from the ground beneath you.

Think of those things as your home base.

I invite you now to turn your attention towards the predominant sensation or feeling in your body right now,

Remembering that we're trying to approach this practice of somatic track-in with a sense of curiosity and safety,

Not intensity or perfection.

So just noticing what that predominant sensation feels like right now.

Is it an intense feeling or perhaps more mellow today?

I'm trying to keep an open mind,

Stay curious.

Is the sensation pinpointed or maybe a bit more widespread?

Does the sensation have a shape or a texture associated with it?

Can you observe that shape,

The texture?

Does it perhaps have a silly name or a persona?

Drone and Donna,

Burning Bob,

Aching Alice.

Try our best to be light with it,

Have a little bit of fun,

As difficult as that can sometimes be.

You don't have to like the sensation or the persona,

You don't have to enjoy their presence.

But if we can inject a little pinch of humour,

We can look at that sensation a little bit less seriously and that starts to disrupt that fear symptom cycle.

Is that sensation static at the moment or is it moving around the body?

If so,

Are you able to lightly follow it?

Has the intensity changed at all since we started?

Remembering that we're not trying to get rid of it right now,

We're just curious.

Practicing outcome independence.

So watching that sensation for a few more moments from this neutral state with that lens of safety.

Good job.

Even for this short time,

It takes a lot of bravery to turn towards something that feels uncomfortable.

So before you go about your day,

Congratulate yourself and extend a bit of self-compassion.

Remember that you can come back to this recording any time.

Consistently sprinkling these micro somatic check-ins throughout your day will help you retrain the brain and establish a less fearful baseline state.

Reviews

I just want to say thank you so much! This was exactly what I needed when my brain and body is so overwhelmed. Definitely saving this to use again 😊