Somatic Tracking 1

During Somatic Tracking we are changing the context applied to the sensations. We reassure ourselves the sensations are not dangerous and our thoughts should remain neutral or positive towards the sensations. This changes the patterns of behaviour from enhancing sensitivity to diminishing it.

Language is very important. We tend to describe our pain with violent or aggressive language. This creates concerning images in our subconscious and keeps the nervous system vigilant.

Transcript

Somatic tracking is a powerful way to change how your mind evaluates sensations,

In particular sensations that may cause you pain.

Getting into a relaxed position,

Closing down the eyes and taking a few deep breaths.

Being aware of your inhale and the exhale.

Just scanning a few areas around the body for tension,

Maybe the eyes,

The jaw,

Shoulders,

Hands and feet.

Letting that tension go on your exhales.

Bringing your awareness to an area where you've noticed the most sensations.

Resting your attention on these sensations and describing them.

Trying to figure out the qualities of the sensations.

Be curious about the sensations but not critical.

Try to enjoy this curiosity and refrain from judgment.

Observing if the sensations move or shift.

Trying to keep thoughts about the sensations neutral and rather than being very descriptive of the sensations and using metaphors.

Moving to more tangible descriptions like warmth,

Tingling,

Pulsing,

Aching,

Etc.

And just describing the sensations to yourself again.

What are the qualities you are seeing?

Have they changed since you first laid your attention on them?

Keep describing them in neutral ways and observe if your mind is trying to add context or attach emotions or scenarios to the sensations.

And reassuring your mind that the sensations are not harmful,

That you are safe and there is no need for any increased concern or vigilance.

You can simply say to yourself,

I am safe,

I'm okay,

I'm not worried.

I'm keeping part of your attention on your breath,

Ensuring it remains slow and steady during the practice.

Then moving to another location with noticeable sensations.

Checking whether the sensations are localized or widespread.

Can you pinpoint where the sensation is coming from?

Or is it radiating from a point?

Again,

Not analyzing the sensation,

Just gently observing it,

Noticing its characteristics.

Then moving up to a corner of the observer's ventral procure.

Your feeling is very present there.

Observing if the sensations are changing at all.

Are their qualities different from the time you first started observing them?

Continuing to reassure your mind that you're safe and okay and these sensations are not causing you any harm.

And then bringing your mind to another location and just observing the sensations there.

Observing without judgement,

Without reactivity.

Using neutral language to figure out what sensations are occurring.

A wave fill your closed eyes,

Imagine whether or not it is stronger or worse.

Remembering that you're still safe.

There's no need to be stressed about the sensations.

No need to add context or thoughts.

Just observing the sensations for exactly what they are.

Then,

Letting your mind just go for a ride around the body.

Scanning for different sensations.

Checking in here and there.

Just observing the sensations for a few moments.

And then just bringing your awareness back to your breath.

Observing the rise and fall of your belly.

With each exhale remembering that you are safe and there's no need for concern.

Knowing that how you evaluate the sensations is key to changing your pain experience.

And when you're ready,

Bringing the practice to a close.

You can continue scanning the body if you wish or just focusing on the breath for as long as you want.

Reviews

Simple and good! I’m still in pain, but calmer than before. Thank you!

Beautiful meditation and pace, very relaxing. Thank you so much 😊 🌈🥰💗🙏

Thank you so much for this type of meditation :-) there is a lot of yoga Nidra on Insight Timer, but I feel like there is often. The assumption that being in the body is relaxing to think about the parts. This is a relaxing way to think about the parts :-)

Learning to do this regularly is shifting how I perceive sensations 🙌🙏

Very nice! I especially enjoyed the slow,even pacing. A soothing and gentle voice to guide you on a nonjudgmental exploration of the body and its sensations. This will be my go to for somatic tracking. Than you!

Voice, cadence and words were perfect for somatic tracking. Thank you! Recording quality sounded a little tinny especially at the beginning; you likely already received this feedback.

So good!!!

Soothing breath was falling asleep.great somatic practice 🙏🏼🙏🏼🙏🏼

Really like the simplicity of this tracking meditation. Thank you

This is a really effective somatic meditation that facilitates the practice of allowing symptoms and sensations to be there without judgment and instead with curiosity. Love it 💫🤍🌱

De mis favoritas!

Thank you, Namasté

i like the pace and calm approach