Somatic Tracking 101
The Today Show recently featured Pain Reprocessing Therapy (PRT)! Check out the segment here.
In this segment, PRT client Greg describes his experience in-session:
"I would give him colors or feelings or pulsing sensations or whatever...I would describe 'light'...and literally it would just kind of dissipate. And then, when you're done describing it, you're just like, 'Whoa, it's not there anymore.'"
Greg's describing a cornerstone tool in the Pain Reprocessing Therapy toolkit -- Somatic Tracking.
It's kinda just like it reads, paying close attention (tracking) to your body (somatic).
What Greg’s doing here is really slowing himself down, settling his nervous system, and gently paying attention to the nuance of all the things happening in his body, without negativity about what he comes across (even if its uncomfortable) or an agenda about why he’s doing it.
This is a key mindfulness practice when it comes to resolving your chronic pain, especially when some or all of it can be attributed to neuroplastic pain (pain that our brain & nervous systems have learned to be in over time).
Why is that?
Well, pain is more than just sensation that hurts. It’s a complex mix of many things happening in your nervous system all at once. You can break it down into an “equation” of sorts:
Pain = Sensation + Beliefs + Emotions + Expectations
Sensation alone is simply sensation. For it to become “pain,” that sensation we’re experiencing blends with these other things (beliefs, emotions & expectations).
Read more about that in my blog, “The Pain Equation” here.
So in this slowed-down practice of Somatic Tracking, Greg’s describing the process of simply being with the sensations without letting his beliefs, emotions and/or expectations take off and amplify the experience into pain. By doing that, he’s taking the fuel out the equation and leaving himself with what’s left, the sensations (and then, a whole lot of other cool things that he notices happening in his system!).
And his pain dissipates.
Somatic Tracking is relatively simple (which isn't to say "easy"). But it's more than just noticing your body. There are some key, and for some people, quite paradoxical features:
You have to really slow down your pace, and begin to pay attention to the moment-to-moment nuances of your experience.
"Outcome independence" is a must. That means, counterintuitively perhaps, that while you're engaged in your Somatic Tracking practice you can't have any agenda. None. Not even the intention to get rid of your pain! That intention often brings an intensity of focus that amplifies pain signals rather than reducing them.
Curiosity is key. In this practice you really need to open your mind to what you may find. And it's even better if you can find whatever's there genuinely interesting.
So in the situation Greg describes, he's tuned in so well to what's happening in his body that he's aware of colors, the feelings of movement, light. When we're in a slowed-down, mindful state of awareness, we'll often have these experiences and more (sometimes a memory or image will come in, words come to mind, tensions or impulses arise, emotions come along). These give us clues about the connectivity our physical symptoms have to other mental, emotional, or neurological processes wrapped together with our pain.
It can be fascinating if you let it be!
So, if you're suffering from chronic pain, try this Somatic Tracking exercise for yourself. As you practice, you're retraining your nervous system to relate to your symptoms as a curiosity, rather than as a danger. This breaks the pain-fear cycle and can de-escalate pain symptoms, sometimes very rapidly.
(Note: This is best done if your pain levels are around a 5 out of 10 or below. When higher than that it becomes physiologically difficult to slow down and pay deep attention to sensation. In situations where symptoms are more intense, it's best to do the things you already know to mitigate the pain -- rest, move, take a bath, get a massage, even binge Netflix if you know that helps!)
Basic Somatic Tracking process:
Find a quiet, private space.
Land in a comfortable position that works for you — it could be seated or lying down (no napping though!). It’s OK to lean back in a chair or place a pillow against your back for comfort. Make it easy. Give yourself a few moments to let your body settle in.
Breathe. Relax your eyes a bit or let them close as you turn your attention inward.
Do a slow & easy head-to-toe body scan. Notice the basics of the pain sensations you’re aware of in your body. Here you’re simply checking in with yourself and establishing a baseline for how you’re feeling as you begin.
Take your time and just let things unfold. Be curious, without agenda. See what spontaneously happens to the sensations, without effort. Notice if anything else arises in your awareness while doing so -- a thought, an emotion, imagery, etc.
Don’t worry about “clearing your mind,” simply keep your attention gently on what's happening with your pain. If you notice an intensity of focus, or that you're working to accomplish some goal, take a break, shake it out, and start over if you can. Remember, this is about outcome independence, not making your pain change.
Stay with it as long as you like. When you’re ready to complete your practice, give yourself a minute or two to transition – move around gently for a bit and don’t jump right into what’s next. Notice now how you’re feeling — what’s changed since you started this Somatic Tracking practice?
Bonus! Journaling about what you noticed can be a great way to integrate these experiences. So, if this was an interesting experience I'd encourage you to jot down a few notes you can come back to later.
Somatic Tracking can be a great way to bring down the volume on pain in your nervous system, and to take the fuel out of the emotions, beliefs & expectations that go with painful sensation.
And check this out: practice & get good enough at it and you can use Somatic Tracking to open up an entirely new world of possibility for your mind & body in intense or uncomfortable situations that have the potential to be enjoyable!
Pagosa Springs’ Lobster Pot (it was actually listed at 113 degrees when I was there!)
A few years ago, my family & I visited the Pagosa Springs (Colorado) hot springs. Famously, they have a really hot pool there, known as “the Lobster Pot.” On this particular day, it was measuring 113 degrees, and no one was in it.
Of course I had to give it a try.
Using the method I outlined above for Somatic Tracking, I simply slowed down my entry, really took my time, breathed through the experience, and just got really curious about the heat and sensations of the water on my body as I slipped in, inch-by-inch.
It was intense! And it took a good 5 minutes or more. But I was eventually able to completely enter, and enjoy a lovely, hot soak.
Peoples’ minds were blown! Folks kept coming by, asking me how I did it. A few brave, but cocky souls decided they could do it too and just hopped right in without thinking about it (they all hopped out immediately, overwhelmed by the heat & discomfort)!
The key here was making it a mind-body exercise in calming my system in the face of intense sensation. Doing that, I was able to really enjoy an experience that very few get to enjoy!
So, give Somatic Tracking a try for yourself, especially if you face chronic pain. Enjoy!
PS — Need some help with Somatic Tracking? No matter where you are in the world, I’m here to help via Zoom. Just send me a quick email and I’m happy to support you!
PPS — Having some success and ready to stretch these skills a bit? Check out my “Advanced Somatic Tracking” blog!