Welcome to our next segment of this course, which is the practice of sensation tracking. This is one of my favorite practices. And this is used in many healing modalities including pure Levine's somatic experiencing. So if you have any kind of experience of trauma, which many people do many of us do, and this is really useful, because it's by tracking your sensations. It's cultivating your ability to be with yourself and to stay in yourself. And I just want to say a little bit about sensation tracking, which is that It just really allows you to move your energy.

If you notice what's happening, when you notice it, you feel it. And it's done. And it goes. And it's the practice of noticing or the practice of tracking. That is super helpful, super, super helpful. It gives you a ton of information.

So I'm going to guide you through this. And again, please, either sit, stand or lie down. Each of these practices is in the neighborhood of eight to 10 minutes. So please be comfortable. It's really essential. Please take care of yourself.

Take care of your body, the temple of your body. So So let's begin with a deep breath. I just want to say, you really can't take to the press. They're just good. If they're good for your body, they're good for your mind. And breath creates space, correct create.

So let's take a nice deep breath, you can move your body a little, maybe another one's fun. And then allow the eyes to close. So you can really notice your body. And since sensation tracking, is noticing what is already happening? What is already happening, you don't have to conjure it up. You don't have to wish for something to happen.

Because there is pretty much always even say always, although I'm careful using that. That kind of statement. Really though, when you check when you tune into your own body to your own system to find something that's going on. So with closed eyes, just taking breath and your own timing and then just look inside. look inside and see where is your attention drawn right now. You might notice a tingling sensation or pulsing, maybe a warmth or coolness.

Whatever it is, just bring your curiosity it's kind of like an open door. Warm, soft light of your attention to that part of your body. So right now, I'll just model for you. What I'm noticing is a tingling in my palms. And what am I doing about it? I'm simply noticing it.

I'm not trying to change it. We're seeing that had some different sensation. It was just being with what is happening. Just sensing I might do that. Stay with several breaths. know our minds tend to want to jump around this is my experience in working with people is that minds often want to jump around and there's even this phrase that I did not make up called the monkey mind.

So this is kind of a remedy for the monkey mind. Just notice what's happening in you right now on its own taking your time and noticing, just continue to model for you a little bit longer. So I'm feeling that there's more weight on the sole of my left foot and on my right, I'm just noticing that And feeling how that feels before I change anything. noticing it knowing wait a little bit more on the inside of my foot and the big two aside and then once I felt that, I might make a slight adjustment on, okay, this is what my body needs right now. So sensation tracking is an invitation to be with what is occurring, at least for a few breaths. And if you can do this, you are well on your way to living peacefully inside yourself.

Because you can be comfortable you can be at ease. You can be available to whatever's happening. You don't need to be just not saying that there's anything wrong preferences, I have preferences. Everyone I know has preferences. Right now. We're just noticing what's underneath the preferences.

What's underneath the desires and aversions just to be able to experience what's here. And as you do this, you're creating a new neural pathway inside yourself. And there's a great phrase that says, neurons that fire together wire together. So as you do this as you practice, mindfulness, mindful practice of sensation tracking actually changing your brain creating new pathways where you can be at ease with what's occurring, and then make a shift as and when it's needed. Sort of the practice is to notice Excel graphs and then see what else there is to notice. See where else you're aware of really bringing your curiosity out added curiosity to this practice.

Just taking a full breath in. Letting go just staying with yourself for a little longer. And as with each of these practices, you can pause the video and continue to practice for as long as you like. And what I would suggest is that you set a timer on your phone and just do it for three minutes, five minutes, each practice for a certain amount of time with a timer, the timer event is a is a structure. It's a container for you. It holds you.

That's a great thing about structure structure holds. So as you're ready, this allowing your eyes to open. And notice, notice if things look any different, maybe look around the ground room. Yawn brief. Just take things in this place of Oh I've attended to myself, I'm cultivating the ability to stay with myself and your uncle to cultivate that ability, who's going to, because if you can stay with yourself, then you can stay with what's happening in your life and your relationships. So really each of these practices, bridges, into your life into your relationships.

So you're learning to be with learning to embrace what's happening, learning to feel what's here, because basically what we call feelings. Feelings are a whole host of sensations. We put labels on them, we assign meaning to them. And really, if you practice sensation tracking, you might notice that what you're calling, fear or anger or anxiousness or even happiness is a whole stream of physical sensations and energies that are moving through you. So this also enables you or starts to see the ground for you to live from kind of a place of neutrality, where you can feel something, and it doesn't have to throw you totally off balance. It might, but then you can come back, because you have the capacity because you're growing your capacity to be with and stay with yourself and stay with what's here.

Not to the point of harming yourself with just staying with, oh, there's some discomfort. I'm going to, I'm going to feel it. And then if there's really some discomfort, you can say, Wow, my body's giving me signal. What's needed here? Do I need to roll my shoulders Do I need to move? What do we need?

So, lots of information in this practice in this mindfulness practice of sensation tracking. So feel free to practice it. Pause the video and practice it now or as you well. That's the end of this segment on substation tracking