Hello and welcome.
This practice is a gentle introduction to somatic tracking for dizziness.
Somatic tracking is a way of noticing sensations in the body with a little more curiosity and a little less fear.
For many people living with persistent dizziness,
Including things like triple PD,
Vestibular migraine,
Lingering dizziness after vestibular neuritis,
Or BPPV,
The brain can become highly protective and hyper alert to sensations of movement,
Imbalance,
Or disorientation.
And while the symptoms are very real,
Sometimes the nervous system begins treating those sensations as dangerous,
Even when you're actually safe.
Practices like this can help teach the brain and body that sensations can be noticed without immediately going into alarm.
This is not about pretending that symptoms aren't real,
And it's not about forcing yourself through severe vertigo.
It's simply a way of creating a little more safety and space around what you're feeling.
So let's begin.
Find a position that feels supportive for you right now.
You might be sitting comfortably,
Lying down,
Or even standing.
There's no perfect posture.
If it feels okay,
Let your eyes soften or close.
First,
Just start to notice the support beneath you chair holding you.
The floor beneath your feet,
The bed or couch underneath your body.
You don't have to relax completely.
Just notice that some part of you is supported.
Now gently begin to notice your experience in this moment.
Perhaps there is some dizziness.
Rocking,
Floating,
Pressure.
Lightheadedness.
Or maybe just a subtle sense of discomfort or alertness in the body.
There's no need to search for sensations.
We're just noticing what's already here.
And as you notice,
See if you can do it with a gentle attitude of observation.
Almost like you're watching waves move in water.
Not trying to stop them.
Not trying to analyze them,
Just noticing.
You might quietly say to yourself,
This is a sensation.
My nervous system is trying to protect me.
I can notice this without immediately reacting.
Let the words stay light and flexible.
No need to force yourself to believe anything.
Now see if you can become curious about the sensation.
Does it move or stay still?
Does it feel stronger in one area than another?
Does it shift even slightly as you observe it?
You may notice that sensations naturally fluctuate moment to moment.
Not because you're controlling them,
But because sensations are often less fixed than they first appear.
Now gently notice if there's anything in your experience right now that feels even slightly neutral or steady.
Maybe the feeling of your hands resting,
Your feet touching the floor.
The rhythm of your breathing.
Or simply the fact that you're here supporting yourself in this moment.
The goal is not to get rid of dizziness.
It's to help your brain learn that sensations and safety can exist together.
Take one more slow moment here.
Allowing your body to be exactly as it is right now.
Nothing to solve,
Nothing to force.
Just practicing a new relationship with sensation.
And when you're ready,
Slowly begin bringing a little more movement back into your body.
Maybe wiggling your fingers or toes,
Allowing your eyes to open if they've been closed.
And noticing if anything feels even slightly different.
Not better or worse necessarily,
Just different.
Thank you for practicing with me today.
Wishing you well.
