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 of all 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,
Keeping 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 worrying.
And keeping part of your attention on your breath,
Ensuring it remains slow and steady during the practice.
Again 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.
Are 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 are safe and okay and these sensations are not causing you any harm.
Again bringing your mind to another location and just observing the sensations there.
Observing without judgment,
Without reactivity.
Using neutral language to figure out what sensations are occurring.
Switch to now recognizing and noticing any?
" Remembering that you are 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.
Feeling 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.
