Welcome to somatic tracking.
During somatic tracking we are trying to become more comfortable with the sensations we experience,
Although we often try to avoid or fix our sensations and find them very unpleasant.
These thoughts or actions reinforce the subconscious minds decision to remain hyper-vigilant in these areas.
We want to remove some of the fear associated with these sensations so that the nervous system decreases its vigilance.
Often we struggle to describe our sensations so if you can't find the words,
Trying to give the sensations a colour,
A density,
Hard or soft,
Or an intensity level,
Maybe 1 to 10,
These may help you.
You can use your descriptions in your head out loud or write them down,
Whatever suits your needs.
Taking a few nourishing,
Grounding breaths,
Then moving your awareness to a part of the body where sensations are prominent.
Resting your awareness here and observing the characteristics of the sensations,
Just being curious but not over analytical.
You are not in deep concentration figuring out the sensations,
Just a gentle focus.
When you have observed some of the sensations,
Noting what they are and reminding yourself that you are safe,
These sensations are not harmful.
Again resting your awareness on the sensations again.
Noting if there have been any changes to the sensations,
Are they still the same,
Are they in the same area.
Observing the characteristics of the sensations and reassuring yourself that you are safe and that these sensations are not harmful.
Moving along to another area where you have noticeable sensations and resting your awareness there.
Again witnessing the sensations without being critical or judgemental.
Observing the sensations without intense focus.
Then noting the sensations and repeating the words,
I am safe.
These sensations are not harmful.
Feeling those words resonating with your body and mind.
Again moving your awareness back to this area and witnessing the sensations for the next few moments.
Observing if anything has shifted or anything has started to happen to them.
Noting down any of these changes.
Now moving your awareness back to the first area and noticing what has happened to the sensations there.
These sensations still being chanted.
And moving back to the second area where you bought awareness to the sensations and revisiting how the sensations are showing up there now.
And letting your awareness of the sensations gently dissolve,
Reassuring yourself once again,
I am safe.
These sensations are not harmful.
Taking a few deep nourishing breaths and coming out of the practice at your own pace.
