Positive Sensation Tracking

Positive sensation Tracking reminds us that even during the most intense flares or moments of discomfort, there are often areas in the body that feel positive, neutral, or safe. These sensations can be subtle and easy to overlook. By intentionally bringing our awareness to these areas, we shift our focus from danger to safety. This helps calm the nervous system and teaches the brain that not all sensations are a threat. If you’re having trouble finding any areas in your body that feel safe, don’t be discouraged. It can take time and practice to recognize these subtle sensations. In the meantime, try starting with the flare practice called Soothing with an External Object to help create a sense of comfort and safety.

Tip: Try starting with the tip or your nose, eye lids or ears.

This practice can be used while experiencing a flare.

How to Practice

Positive Sensation Tracking

Step 1: Find a quiet moment
Settle into a comfortable position, either sitting or lying down. Take a few slow, gentle breaths to begin shifting your attention inward.

Step 2: Scan your body
Slowly bring your awareness to different parts of your body. You might start at your feet and move upward, or just check in with areas that naturally come to mind. You’re not looking for pain—you're looking for places that feel neutral, comfortable, or even pleasant.

Step 3: Focus on one safe or neutral area
When you notice an area that doesn’t hurt, feels warm, relaxed, or at ease, pause and gently focus your attention there. It might be your hands resting in your lap, your forehead, or even your breath moving through your nose.

Step 4: Stay with the sensation
Let your attention rest on this area for 30–60 seconds or longer. Notice qualities like warmth, softness, lightness, or stillness. If your mind wanders, gently return to the sensation. You can even say to yourself, “This part of me feels okay right now.”

Step 5: Expand the awareness
If it feels accessible, you can expand your focus to include more than one area that feels safe or neutral. Allow the feeling of ease to grow or gently spread, without forcing anything.

JOURNAL PROMPT

What areas in your body felt safe?