Somatic Tracking

Somatic Tracking is a practice designed to help us develop a new relationship with our pain. By now, you have begun to understand how our reactions to pain can influence the brain’s interpretation of whether a sensation is threatening. Our goal is to gently teach the brain that the pain is not dangerous and that we are safe.

This can be challenging, especially in moments of discomfort, and it takes practice. Over time, we begin to shift our perspective. In Somatic Tracking, we simply sit with the sensation and observe it with curiosity.

Think of it like walking through a forest. You are not rushing through or trying to change anything—you are noticing. The way the trees move, the sounds of birds, the way the light hits the leaves, or how the shadows fall. In this same way, we observe the pain—its shape, size, quality, and movement—without judgment or the need to fix it. When we take this softer, more curious approach, the pain often feels less threatening. It may shift, change, intensify, or ease, but that is not the point. The goal is simply to observe and to stay present.

With practice, we become skilled at witnessing our body’s experience from a place of tenderness and understanding.

Guidelines for Somatic Tracking

Avoid tracking when pain is above a 6 out of 10. It can be hard to stay grounded and in a state of safety when pain is too intense.
Practice any time of day, for any length of time. Even a few moments can be beneficial.
Reinforce safety as you observe. Gentle reminders like “This is just a sensation” can help.
Stay outcome independent. The goal is not to eliminate the pain, but to change how we relate to it.
Celebrate the practice. Each time you sit with your pain without fear, you teach your brain that it is safe.

HowGet comfortable – Sit or lie down and take a few slow breaths.

Notice the sensation – Gently focus on the area of pain without trying to change it.
Observe with curiosity – Describe it silently to yourself: Is it sharp, dull, tight, moving?
Stay neutral – No judgment, just like noticing scenery on a walk through the forest.
Use gentle Safety Messages – Say things like “This is just a sensation” or “I can be with this.”
Stay a minute or two – Let your attention rest there, then return to the present moment.
Reflect – You practiced being with your body in a calm, new way. That matters. to to Somatic Tracking

JOURNAL PROMPT

Did you find it easy or challenging to shift your perspective of the sensation?