Module 6: Somatic Tracking
Emotion Somatic Tracking
Emotions are complex psychological and physiological responses to stimuli that play a vital role in our survival, decision-making, and social connection. They involve shifts in the brain, body, and behavior, helping us respond to both internal and external experiences. Sometimes, intense emotions can be interpreted by the brain as a threat. When this happens, we may judge the emotion, overthink it, and unintentionally prolong the experience through rumination.
Interestingly, science shows that emotions, on a biological level, last only about 90 seconds. If they seem to linger, it's often because we’re mentally revisiting them. As humans, it’s natural to feel difficult emotions like stress, anger, or grief. The goal isn’t to avoid or eliminate them, but to allow them to arise and move through us fully. Feeling our feelings teaches our brain we are safe.
By using somatic tracking to observe emotions with curiosity rather than judgment, we reduce their intensity and shift our relationship to them. They become less overwhelming and more manageable, and we begin to teach the brain that emotions itself are safe and a temporary experience.
Start this practice with a mild emotion, and gradually build up to more intense feelings as your capacity to stay present grows.
How to do: Emotional Somatic Tracking
Find a quiet space
Sit or lie down in a comfortable position where you feel safe and undisturbed.Take a few calming breaths
Inhale slowly through your nose, and exhale gently through your mouth. Let your body begin to settle.Bring up a mild emotion
Think of a recent moment that brought up a small feeling—like stress, frustration, sadness, or nervousness. Choose something manageable, not overwhelming.Notice where you feel it in your body
Ask yourself, “Where do I feel this emotion physically?”
It might show up in your chest, stomach, throat, shoulders, or jaw.Stay with the sensation
Gently observe the feeling in your body. Is it tight, heavy, fluttery, warm, sharp, or dull?
Don’t try to change it—just notice it like a curious observer.Breathe with it
Let your breath move naturally. Imagine you're creating space around the sensation.
Stay connected without judgment.Offer support if needed
If it feels helpful, place a hand on your heart or belly. You can say something kind to yourself like,
“It’s okay to feel this,” or “I’m here with you.”Notice any shifts
See if the sensation changes in size, shape, or intensity as you stay present with it.
It's okay if it doesn’t change. The goal is simply awareness.Close with grounding
When you’re ready, return your attention to your breath or surroundings. Wiggle your fingers or toes. Take one more breath and gently open your eyes.
Music By: Undertow by Scott Buckley | www.scottbuckley.com.au
Music promoted by https://www.chosic.com/free-music/all/
Creative Commons Attribution 4.0 International (CC BY 4.0)
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JOURNAL PROMPT
What emotion did you try this practice with? Could you pinpoint an area in your body where this emotion exists?