Somatic tracking was one of the most effective tools I used in my recovery from chronic pain.
Before finding it,
I often found myself caught up in the cycle of feeling these intense symptoms,
Getting frustrated or fearful,
And then subsequently experiencing more pain.
So somatic tracking is one of the best ways to teach your nervous system that it's safe to break free of that pain-fear cycle and find freedom.
So wherever you are right now,
Let's settle in and get ready to flex our equanimity muscle and observe any symptoms,
Sensations or emotions with a sense of curiosity.
So find a comfortable position,
Close your eyes or just relax your gaze down.
See if you can feel the ground beneath you providing support.
Take a few slow,
Calming breaths in and out,
Feeling the rise of your torso on the inhale,
The fall and the sinking on the exhale.
If things get overwhelming at any point,
You can always return to the safety of the sensation of the breath or the feeling of support from the ground beneath you.
I'm going to begin our somatic tracking by scanning the body from head to toe and noticing any sensations along the way.
You might already have an awareness of a predominant sensation or feeling in your body today.
Just gently turn in your attention towards it.
It might be an ache,
It could be a sharpness,
A tingling,
Throbbing or stabbing pain.
However the body is communicating today,
We're endeavouring to observe it with a sense of curiosity and a sense of lightness.
So we're not taking it too seriously,
Not coming at it with intensity,
Just casually noticing where that sensation sits in the body right now.
It might feel localised to one particular area,
Might be a little bit more widespread.
Coming at it with that beginner's mind,
Observing what's happening right now in this moment,
As opposed to just the story that we might have about our pain or our symptoms.
You might even notice that it has a specific shape or a texture.
We're just gathering information,
Being that quiet observer.
Now it's not always easy,
But we're trying our best not to judge or change these sensations in any way.
I know that when you're in pain it can feel like there's an alarm blaring full volume inside your head,
And all you really want is for it to stop so you can just go about your day.
But with neuroplastic nervous system related pain,
It's a completely false alarm.
Despite the blaring pain,
There's not actually a fire,
There's no need to feel terrified and to evacuate the building.
But our nervous system doesn't know that,
So we're teaching it right here and now,
By offering ourselves a bit of compassion and observing the sensations as best we can from a detached and neutral,
Calm position,
With a sense of lightness and curiosity.
This is one of the single best things we can do to help the brain recalibrate and not be so quick to set those alarm bells ringing in the future.
So back to the sensation,
You notice if it's static today or has it perhaps moved around at all?
If it starts to move,
Can you very lightly follow it?
Again,
There's no need to be precise or intense.
Does it have a color or a form?
Might be a piercing white or a burning red,
Icy blue.
Remember that if a sensation feels too overwhelming,
You can always return your focus to the breath or to the ground beneath you or place your hand on your chest just to remind yourself that you're safe,
The sensations are safe.
Has anything changed since you started observing the sensation today?
Has it lessened or intensified?
Remembering that either is okay and we're practicing equanimity,
Knowing that we're safe and that this is a practice for the long term,
Not an immediate fix.
Just noticing that sensation for a few more moments now,
You're doing great.
And when you're ready,
You can let go of that focus,
Allow the mind to wander if it wants to.
Taking a few slow,
Conscious breaths.
When you're ready,
You can open up your eyes or lift your gaze.
Great job today,
My friend.
It takes real courage to turn towards your pain,
Face it head on instead of distracting yourself or numbing it.
Remember that retraining the nervous system is like an ultramarathon,
Not a sprint.
So keep coming back to this practice regularly,
To keep building stronger,
Healthier habits every session.
I'm proud of you for sticking with it.
Take care,
Catch you soon.
