Let's perform a short somatic check-in to flex our equanimity muscle and observe any symptoms,
Sensations or emotions in the body,
But through a lens of safety and curiosity.
Start by finding a comfortable position,
Closing the eyes or relaxing your gaze.
Feel the ground beneath you providing support and take a few slow calming breaths in and out.
Feel the rise of your torso on the inhale,
The fall on the exhale and know that if things ever get a bit intense as you perform your somatic track-in,
You can always return to the safety of the sensation of the breath or the feeling of support from the ground beneath you,
Your home base.
Begin to scan your body now from head to toe,
Noticing any sensations along the way.
If there's a predominant sensation or feeling in your body right now,
You're going to bravely and gently turn your attention towards it.
Remembering that we are endeavoring to approach this with a sense of curiosity and lightness,
So just noticing where that sensation sits in the body right now,
Whether it feels localized or broad.
Is it an intense feeling or more mellow?
Does it have a shape or a texture today?
It's not always easy but we're trying our best not to judge or change these sensations.
I know deep down you might just want to swear at the sensation or pain and make it go away like it's an overdramatic problematic guess that's outstayed their welcome in your body.
We can acknowledge that frustration and rage but our short-term aim here is to just observe the sensations from a more detached and neutral position.
So resuming our inquiry,
Is the sensation static today or is it moving around the body?
If it starts to move,
Can you gently follow it?
Not trying too hard.
Does this sensation have a color or a form associated with it?
Is it pulsating,
Burning,
Dull?
It could be any number of things.
Flex your creativity.
Remember if that sensation feels overwhelming,
You can always gently return your focus to the breath.
It's always there for you,
Safe in this moment.
Has anything changed since you started observing the sensation?
Has it lessened or intensified?
Either is okay.
Remember we're practicing equanimity,
Being okay either way.
Outcome independent,
Knowing that we're safe regardless of any change.
Just noticing that sensation for a few more moments now.
And when you're ready,
Gently start to let go of that focus.
You can flutter open the eyes or lift your gaze.
Well done my friend,
You've just done one of the bravest things I know of.
Turning your attention towards discomfort when everything is screaming at you to look the other way.
See if you can extend some words of compassion towards yourself.
It might be a comforting phrase that acknowledges the struggle and the work you've just put in.
Great job buddy.
Or it could simply be giving yourself a hug or a pat on the back.
Remember that every time you practice somatic tracking,
You're taking another brave step to retrain your nervous system,
Change those habits.
And I'm extremely proud of you for doing that.
