Hello,
Friend,
And welcome.
Let's begin by getting comfortable,
Whether you're sitting upright,
Resting back,
Or lying down.
Let your body be supported,
And let yourself arrive here.
Notice your breath in its natural rhythm.
Nothing to control,
Nothing to fix,
Just breathing.
And if it feels okay,
Go ahead and close your eyes,
Or let your gaze soften.
And we'll talk for just a moment about what we're doing here.
Somatic tracking is the simple practice of bringing gentle,
Curious awareness to your body or your experience,
Especially to physical sensations that may feel uncomfortable,
Like pain,
Fatigue,
Or a pounding heart.
For many of us with chronic symptoms,
The body has become a place of worry or fear,
But it's not your fault.
This is just how the brain responds when it thinks something might be wrong.
The nervous system can get stuck in protective mode,
Misreading normal signals as dangerous.
So with somatic tracking,
You're teaching your brain that this sensation is safe,
And I can be with it.
And that's how real change begins.
So now,
Take a moment to scan through your body,
And see if there's any sensation that catches your attention.
You don't need to go hunting for anything,
Just gently notice what's already there.
Whatever it is,
See if you can stay with it.
Not to analyze it,
But to simply witness it.
Like lying in the grass on a summer day,
Noticing the clouds in the sky.
Notice where it is in your body.
See if you can find the edges of the sensation,
And then its center.
Is it still or moving?
Does it have a particular shape,
Texture,
Or temperature?
If your brain starts offering commentary,
Or going into old stories about what the sensation means,
That's okay.
That's just what brains do.
And you can thank your brain for its enthusiasm,
And gently return to the pure energy of the sensation.
And remember,
You're not trying to make anything go away here.
If the sensation changes,
Great.
If it doesn't,
That's okay too.
The healing doesn't come from a particular outcome,
But comes from simply noticing with a sense of lightness and ease.
Now,
Let's widen your focus to include your whole body.
Feel the surface beneath you.
Feel your breath.
You are here.
You are safe.
And you're doing something really impactful.
Staying present with your body,
Without fear.
So when you're ready,
Start to bring some movement back.
Take a deep breath.
Maybe a little stretch.
A yawn.
A small wiggle.
Whatever feels good.
And when it feels right,
You can open your eyes.
So you've just practiced something really powerful.
Presence without pressure.
And that matters.
So thank yourself for showing up with courage,
And joining me for this short somatic tracking practice.
And I hope to see you back here again soon.
