Tracking Sensations In The Body

11:42

11:42

Tracking Sensations In The Body

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

3

In order to recognize stress states before they become overwhelming, we need to be able to tap into our physical sensations, bringing awareness & curiosity to the signals from the body. Being able to tap into the felt sensations of the body is so key because the brain doesn’t tell us when we’re in a balanced state, it’s our bodies that do. And it's a dialogue between the senses, the brain, and the body that works together to bring the felt-sense awareness into the body. As Dr. Stephen Porges* says: "You don’t feel safe because you think you’re safe. You feel safe when your body knows you’re safe." Therefore, today, we’re starting with the Tracking Sensations exercise to widen and deepen your relationship to your body before diving in further. *Dr. Stephen Porges is a neuroscientist and the creator of the Polyvagal Theory. In the coming days, we’ll learn how the Autonomic Nervous System, including the Polyvagal Nervous System, governs our feelings of safety, connection, & threat.

Body Awareness Stress Sensation Grounding Breath Awareness Self Compassion Nervous System Supportive Phrases Stress Recognition Sensation Exploration Grounding Techniques Nervous System Regulation

Meet your Teacher

Berlin, Germany

Meet your Teacher

Berlin, Germany

Transcript

In this exercise, We will explore ways of communicating with the body, Learning how to tap into the different sensations and tune into the body's language, So you'll be able to have a deeper connection to understanding your body's signals and how to build a sense of safety within the self. Foundational tools for recognizing and releasing stress states. Start off by moving any devices away from your immediate vision. For example, If you're using a phone to listen right now, Put the phone screen down or turn the laptop so the screen is facing away from you. And find a comfortable position for yourself, Either seated or lying down. Let's begin with one deep inhale and a full-bodied exhale. Start by noticing where your body is supported right now. Feel your feet resting on the ground, The weight of your body against the chair or the surface beneath you. Take a moment to simply notice the contact points, The steadiness that's holding you right now. Does the surface feel soft or firm or something in between? Is there pressure where your body meets the ground? Is there a sense of release or softening where your body's meeting the surfaces? Let yourself explore, Just observing what is here between your body and the surface around you. Now gently shift your attention inward. Begin to notice the sensations in your body. There are a few ways to explore this. For now, I'll call out different sensations and then pause as you gently take your breath and your attention to moving through your body and noticing if there are any such sensations anywhere. Once you notice a sensation, Let yourself exhale and then move on to another part of the body. Is there a place where you feel warmth, A part of your body that feels cool? Where, If anywhere, Is there softness or lightness in your body? Any places of tension, Of clenching, Or a sensation of closed-off-edness? Do you notice any pulsing, Vibrating, Or tingling anywhere? Are there any places you notice that seem numb or maybe disconnected? Sometimes we judge numbness as not being a sensation. However, Being able to notice the numb is indeed a sensation. Whatever you're noticing is okay. There's no right or wrong here. Just curiosity. Sensations in the body often change as we notice them. So now we're going to do a little bit of a different exploration. I'll call out different body parts and let yourself observe the sensations there for a few moments in each of those body parts, And see if you notice any shifting or changes. For example, You're sensing something shift, Like tightness softening or a new sensation totally emerging. Just observe it. Let it unfold naturally, Like watching a ripple in water. If you encounter a sensation that feels uncomfortable or overwhelming, That's okay too. You can always return your focus to a place that feels steady or neutral. You can also just move around or shake it out if a sensation feels uncomfortable or overwhelming for you. Although I'll be offering cues, It's really about following your energy and sensation needs. That's actually the biggest part of this practice. So let's take one deep inhale together, And a full-bodied exhale. What do you notice in your hands? Just spending some moments tapping into the sensations there in the hands. And then gently shifting your focus to the feet. What sensations are there in the feet? Giving space for those sensations to shift, Or maybe they stay the same. Just noticing in the feet. And then gently take your attention to the belly. Maybe with the noticing, With the breath, Something shifts. Maybe not. The chest and the heart area. Just being curious, What's there? What happens when I send my breath there? Into the shoulders. Sensations there in the shoulders. And into the face. Feeling the eyes, The jaw, The tongue. What sensations are there? And what, If anything, Shifts as you notice? And breathe in and out. And let's take a final deep breath in. And letting it out slowly. As we finish, Just being curious how the body feels right now. Perhaps there's a little more awareness. Perhaps there's a bit of a shift. Perhaps it feels just the same. Just making space for what is. This practice of tracking sensations helps you to listen to your body and understand the signals of your nervous system. The more often you make space to practice this in a more neutral and conscious way, The more available it will be to you to scan and notice when stress is arising in the body and then how to be with that stress. Before going, And if it feels good to you, Include a supportive statement to anchor your experience. It is safe for me to explore and connect with the sensations in my body. I am learning to listen to my body's signals with kindness and understanding. Each time I practice awareness, I strengthen my connection to my body and to myself. I trust the process of tuning into my body and creating safety within myself. Thank you for showing up today with me and for yourself. Stay curious and allow this exercise to gently vibrate through your day. See you next time.