In this somatic tracking practice,
You will need an object that feels good to touch.
So if you haven't gotten anything yet,
This is your time to pause the audio and find your thing.
It can be something soft,
Something tickly,
Or something that just feels pleasurable to touch.
Once you have collected your object,
I invite you to find a comfortable position,
Whatever feels safe for you right now.
And if it feels safe or comfortable,
You're welcome to close your eyes,
Or you can rest your gaze upon this object or a nice space in front of you.
And as you start to settle in with this object,
Place it in your right hand.
Start to feel into the touch,
The texture,
And notice what kind of texture this object has.
Is it soft,
Hard?
Is it small or big?
Maybe it's smooth.
Maybe it has some nooks and crannies.
Really start to feel into that texture.
Maybe there's a temperature to this object,
Cold,
Warm,
Room temperature.
What feels good about this object?
Why did you choose it?
What about it feels pleasurable to touch?
As you start to identify that pleasurable sensation,
Start to bring that object into your left hand,
And then gently back into your right,
And just slowly start to move it back and forth,
Allowing some time to really connect with this object,
With the positive,
Pleasurable touch that it gives.
And then I invite you to bring this object and place it on a space on your body.
This may be a space of neutral sensation.
It may be a space that feels a little bit painful or uncomfortable.
Or maybe it's a space that feels good already,
And that's okay too.
With that object placed on your body,
Begin to invite that sensation,
The texture of this object,
And see what it would be like to invite that sensation inward,
Into your body and into this location that you've chosen.
Maybe as that texture or positive sensation starts to come inward,
It may shift around a little bit,
And it may not.
Notice what's present without attachment,
Without judgment.
Invite a bit of curiosity.
What does it feel like if I invite this positive sensation from the object and direct it inward towards my body?
Where can I find safety in directing this positive sensation inward?
If this sensation starts to shift around,
Either in texture,
Warmth,
Or sensation,
Maybe even location,
Just be curious and watch it.
Playing the observer and taking any last moment here to find that connection of your object placed upon your body,
The sensations as they come together.
And then we'll start to direct the positive sensation you found and send it back outward,
Back into this object.
Maybe as you send it outward,
It starts to shift into a sensation of love or gratitude.
And when you feel complete in sending the sensation back out into your object,
You can gently bring it away from your body,
Place it back in the palms of your hands,
And just take one more moment and notice.
Has anything changed with this object or is it the same?
And as you're ready,
As you start to feel complete,
You can start to open your eyes if they were closed and rest your gaze on this object and take a moment and be in this experience for a few more breaths as you bring yourself back out and into the space surrounding you.
