Chronic fatigue can be a debilitating and isolating experience.
In this somatic tracking exercise,
We kind of get a two for one.
So a time for some deep rest to recharge the batteries,
And also a practice that over the long term has helped me,
And many other people,
Retrain the nervous system,
Escape that trap of chronic fatigue,
And regain more consistent energy levels.
So let's settle in to a comfortable position,
And that could be seated or lying down,
And you can either close your eyes or just let your gaze soften.
See if you can feel the support of the ground beneath you.
Just take a few slow,
Calming breaths.
Noticing the rise and the fall of your chest and your ribcage as you inhale and exhale.
If the exercise becomes a bit much,
Overwhelming at any point,
Know that you can always return to the soothing rhythm of your breath,
Or that steady support from the ground beneath you.
Think of these as your anchor points or home base you can return to to feel safe.
Start by scanning your body from head to toe now,
Paying attention to any areas where you feel that sensation of fatigue or exhaustion.
So perhaps there's a specific spot that feels more drained,
Or maybe there's more of a general sense of weariness throughout your body.
There might not be much going on today.
Just checking in.
I know for me it would often be a heaviness behind my eyes,
And other times it was more of a global sense of exhaustion,
Of being pulled forward and down towards the ground.
Just gently turn your attention to any of those sensations of fatigue in your body,
But without trying to change them in any way.
So remember with somatic tracking we're endeavouring to observe with a sense of curiosity and lightness.
So we're just watching.
If you've experienced chronic fatigue for any length of time,
You're likely exhausted with feeling so exhausted.
Feel like you're carrying this heavy weight with you wherever you go.
It's important to acknowledge that struggle and offer yourself some self-compassion.
That could be a hand on the chest,
Or squeeze on the arms,
Give yourself a hug.
The idea is that over the long term,
Practices like this can help us shed that heavy burden,
Start to let go of some of that unnecessary tension and settle the nervous system,
So we can move throughout the day with more energy and lightness and ease.
But our practice today,
And in this moment,
Is simply to just observe the sensations from a detached and neutral position.
Just being kind to ourselves and watching with curiosity.
That's how we teach the brain that this feeling of fatigue is not dangerous,
Even though it can sometimes feel like it is.
We're reinforcing the idea that we are safe,
And over time the nervous system learns that that's the truth.
So going back to our tracking now,
Is that sensation of fatigue static today or is it moving around the body?
Does it feel like a constant feeling or does it kind of come and go?
Does it have a colour or a form?
There's no right or wrong answers.
Sometimes I'd imagine my fatigue as kind of this thick grey cloud and I'd endeavour to watch that cloud as I would watch the clouds in the sky.
And sometimes it would stay the same,
Sometimes the clouds would start to thin out or clear and the blue sky might start to peek through.
Just trying to observe now with that same curiosity that you would have when you're observing the natural world.
And if any strong emotions start to come up,
See if you can notice them in that same accepting and curious manner.
So there might be some hidden anger or rage,
Maybe some fear,
Sadness or guilt.
If anything comes up,
Just trying to allow it to flow and all the while reminding yourself that it's safe to feel these emotions.
There's no bad emotions and no bad parts of us.
If nothing comes up,
That's completely fine too.
Remember,
If the mind drifts off or a sensation or emotion feels too overwhelming,
You can always gently return your focus to the breath or the feeling of the ground or any other positive or neutral sensation in your body.
That anchor or home base is always there for you.
And you're safe in this moment.
Just take a moment now to notice if anything has shifted since you began observing your sensations of fatigue today.
For me,
Observing my fatigue would often lead to me yawning and my eyes would start to water as the nervous system started to shift to a more restful state.
But every experience is going to be different from person to person and day to day.
See if you can notice if the sensation has changed in intensity or location in any way.
Either way,
It's perfectly okay.
We're cultivating that equanimity,
Accepting whatever arises without judgment.
We'll just spend a few more moments here,
Just observing with curiosity.
And now allowing your mind to drift naturally,
Letting go of any focus on those sensations.
Take a few slow,
Conscious breaths.
Maybe wiggle the fingers and the toes.
And when you're ready,
You can open up the eyes or lift your gaze.
And well done,
My friend.
It takes bravery and effort to turn towards that feeling of fatigue.
When everything in your body is telling you to look the other way,
To distract yourself or numb.
When I was really struggling with fatigue,
I took comfort in the fact that with every time I practiced somatic tracking,
I was taking another small step on my healing journey.
And I'm proud of you for doing the same.
Not much is going to change in one or two sessions.
That's not really the point,
But it can be exciting and motivating to think about where you'll be in a few weeks or a few months with consistent practice.
So keep up the good work.
I hope this was helpful.
Get in touch if you have any questions.
Take care.
