Welcome to Somatic Tracking.
For this version it would be good to have a pen or paper or be somewhere where you can mention a few things out loud.
I will ask you to describe some sensations.
Describing them internally means they are mixed up in our thoughts and may feel abstract.
Whereas writing them down or saying them out loud helps give both our conscious mind and subconscious mind a better understanding of the actual sensations.
Remembering to use neutral language for the sensations,
Words such as tingling,
Warmth,
Pulsing,
Rather than more aggressive words or metaphors.
I acknowledge that when suffering from a chronic pain condition it is often important to describe the sensations in violent or aggressive ways to help others to relate to what we are going through.
However now we want to get to know the sensations associated with our condition.
See what the sensations are really about.
Taking a few nourishing grounding breaths,
Then moving your awareness to a part of the body where sensations are prominent.
Testing your awareness here and observing the characteristics of the sensations.
Just being curious but not over analytical.
Enjoying the wine but not being a snob about it.
Not straining to figure out anything complex,
Just what's obvious.
When you have observed some of the sensations in this area,
Just saying them out loud or writing them down.
When saying or writing,
I am safe.
These sensations are not harmful.
Then resting your awareness on the sensations again.
Washing the face.
Noticing if there have any changes to the sensations?
Are they still the same?
Are they in the exact same area?
Noting this out loud or writing it down?
Remembering to use neutral language,
Brief adjectives,
Nothing complex and reassuring yourself that you are safe and these sensations are not harmful.
Reconnecting with the breath,
Just noticing if it's down in your belly or in your chest,
Just taking a few deep breaths and relaxing.
Moving along to another area where you have sensations and resting your awareness there.
Again witnessing the sensations without being critical or judgmental.
Remember you are not trying to be that person who dissects an action movie.
We are just looking for a car chase and a few explosions.
Just observing the sensations without intense focus.
And saying the sensations out loud or writing them down.
Then saying or writing,
I am safe.
These sensations are not harmful.
Letting that feeling of safety wash over your body.
Then moving your awareness back to the area and witnessing the sensations for the next few moments.
Observing if anything has started to happen to them.
Once again writing down or saying out loud their characteristics.
Noting if anything has shifted or changed.
Then moving your awareness around the body.
Recalling sensations in different areas but not analysing them,
Not getting attached to them.
Just acknowledging them and moving on.
Then coming back to the breath.
Noticing if your breath is deep or shallow.
Resetting yourself with a few deeper breaths.
And slowly and gently coming out of the practice when you feel ready.
