Bye.
Somatic tracking.
A guide to softening the fear symptom loop.
Of neuroplastic conditions.
Somatic tracking is a core technique used within pain reprocessing therapy.
And is designed to reduce the brain's threat response.
It involves observing body sensations with a soft,
Curious awareness to teach your brain that these signals While perhaps they're uncomfortable,
These sensations,
They're not dangerous.
By shifting from reacting to observing.
You can begin to interrupt the fear symptom loop.
And rewire your nervous system for calm.
So through the somatic tracking.
We are trying to reduce the threat response,
Teaching the brain to stop misinterpreting safe signals as danger.
We're interrupting the fear-anxiety loop.
Breaking the cycle where fear causes pain.
And pain causes more fear.
So it's observing with curiosity sensations within an awareness.
Helping to reassure our brain that these signals These sensations are not dangerous.
Helping a shift from reacting to observing with curiosity the sensations and thus beginning to interrupt the fear symptom loop.
So the core practice.
I invite you to set aside two to five minutes for this practice.
Find a comfortable position.
Allow your shoulders to drop.
And concentrate on your breath.
Inhaling through your nose and if you feel comfortable to do so,
Exhale through the mouth.
So inhaling through the nose.
Exhaling through the mouth.
Inhaling through your nose and exhaling through the mouth.
So you're just arriving in this space,
Arriving in the here and now.
And when I'm going to invite you to arrive and to notice.
Beginning to bring your attention to your body with kindness.
And with curiosity.
You may notice a sensation.
Or an emotion or a tightness or a tingling.
It could be many sensations.
There may even be nothing that you notice at the moment.
Whatever is happening,
All are welcome.
We're not trying to fix it.
We're just trying to become aware of it.
So you're arriving and noticing the sensation.
When you're ready,
We begin to name the pattern.
If there is a sensation that is present,
Gently name it.
Internally to shift from reacting.
To that sensation.
Moving to witnessing the sensation with curiosity.
So you're moving from reacting to the sensation if it's there.
To observing.
You may say to yourself.
This is my brain trying to keep me safe.
Or this is the sphere.
Symptom.
So you're noticing the sensation.
With curiosity,
You're witnessing this sensation and you're choosing not to react but to observe the sensation.
And in your time.
Track the sensation.
Focus on the details of that sensation.
Where is it located?
What is its size and shape?
What is its texture?
Does it have edges?
Is the sensation moving,
Pulsing or still?
What is the temperature of it?
One.
Dull.
Cool,
Cold.
So you're witnessing this,
You're observing with kindness and curiosity.
So you're not in the sensation,
You're not the sensation,
You're just the witness to it,
The observer.
We're going to move to a safety zone and tone.
So we're just inviting you to keep your internal attention light,
Curious and non-analytical.
The tone in your mind.
Is calmness.
And kindness.
If you notice that fear is arising,
Just acknowledge it.
Thank your brain for trying to protect you.
And just then return with neutral curiosity.
While tracking the sensation,
This is called somatic tracking.
Offer your nervous system small signs that you're okay.
Maybe you want to choose a method that feels most accessible today.
Perhaps with a reassuring phrase that she.
.
.
This is not dangerous.
I'm safe in this moment.
My brain is learning a new pattern.
So we're just observing with curiosity,
The gentle self-talk being layered now.
It may be that you want to have a little movement of the shoulders,
Stretch your fingers,
Move your toes or head.
A movement that allows your body to know that you're not in a state of freeze or flight.
Or fighting.
If you wish to go further,
Maybe not just observing any longer.
Imagine the sensation surrounded by space,
Not squeezed or trapped.
Picture warmth spreading around it,
Or the edges of the sensation softening.
Small repeating moments of somatic tracking.
Of curiosity of the sensations of being the witness and the observer.
Of reassuring your brain and your nervous system that your brain is trying to keep you safe.
And this is the fear symptom loop.
Which means you're building an awareness.
Moving from subconscious reaction to conscious observation.
You're reducing threat.
Teaching your brain to stop misinterpreting safe signals as danger.
And you're interrupting the fear anxiety loop that creates symptoms.
Because breaking this cycle where fear causes pain and pain causes more fear.
So you're not trying to make the sensation go away in the moment.
The goal.
Is to change your relationship to the sensation that you are becoming the observer.
You are becoming the witness.
Helping the brain to learn.
That the sensation is safe.
And it can then naturally begin to turn green.
The signal down.
