Episode 14 - Fibromyalgia Pain Science Education - Mind-Body Practice - Somatic Tracking - How to do it - PART 2 - SCRIPT
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This episode continues pain science education of fibromyalgia.
How to do somatic work, using mindfulness technique called somatic tracking. This episode #13 - part 1 - deconstructs the script and explains exactly how to do it.
Part 2 is just the script - use it to practice or as an example to make your own script.
After you listen to #13 , part 1 and 2, you may find it useful to go back to episode #12.
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I want you to make yourself comfortable, and you can allow your eyes to close if that’s helpful.
Take a moment to practice bringing your attention inward and familiarize yourself with your internal state.
And let’s start by focusing on the physical sensation of the breath as it comes in and out.
Please focus on the sensation of the breath wherever it feels most enjoyable or comfortable to you. Whether that’s in the stomach, the chest, the throat, the nostrils…
And I want you just to allow yourself to enjoy this pleasant sensation of the breath coming in and out.
We are not trying to do anything or change anything.
We are just watching…with a sense of detached curiosity…
with a sense of effortlessness and ease, like watching a sunset or looking at a bouquet of flowers.
And lean into this sensation in this nice and easy way, knowing that you are communicating messages of safety to your brain in the best way that you can.
And how does this sensation feel? Do you feel the calmness as the breath goes in and out? What is the quality of sensation?
You are letting your brain learn how to process sensations positively, not fearing sensations but allowing the sensation just be.
Now, I want you just to familiarize yourself with your internal state and bring your attention to a physical sensation in your body. It may be a painful sensation or any other sensation that is discomfort, like bloating in your belly or unpleasant tingling.
You are not trying to change it or reduce it; just observe. We are paying attention without agenda or judgment.
Think of a copy machine – you are just scanning up and down, taking an image of the sensations, noticing the contrast between areas, the location, the intensity. The copy machine is not trying to alter the image; it just scans it to make a copy.
So as you mentally scan your body, notice the regular sensations like your breath or touch, notice any discomfort. Focus on one area at a time...
What is the quality of this sensation? Is it pressure? Tingling? Tightness? Numbness? Warm feeling? Pulsating? (Wait for response)
Can you describe the location of the sensation? Is it widespread or localized? (Wait for response)
Please watch this sensation with a sense of detached curiosity, without any fear or judgment. You are just noticing it. You don’t need to do anything or change the sensation or move it in any way. You are just noticing it, exploring it. Look inside as if you are just looking at flowers, noticing shapes and textures. Or you are driving by in a car and noticing cool senary. Your sensations are just feeling your body and the nervous system creates. It is very simple but very powerful. Just let your nervous system feel the sensation in a new way. You are letting your nervous system experience it but without fear.
And what do you notice happening as you pay attention to it? Does it intensify or subside? Does it move around? (Wait for response)
What is the quality of sensation? (Wait for response) Is it pressure? Tingling? Tightness? Numbness? Warm feeling? Pulsating?
Now, I know it feels like something is going on in your body. But you know that with fibromyalgia, remind yourself that there is no structural damage. The sensations are there because your brain is analyzing it, and your brain is overreacting to a perfectly neutral, perfectly safe sensation and activates the danger signals unnecessary. So you are trying to reduce the fear, but let the sensation be. Just remind yourself that you can be in a few moments without any fear.
So, see if you can pay attention to this sensation, you don’t need to change it, you don’t need to get rid of it... in fact, there’s nothing even to get rid of.
It’s simply your brain making a misinterpretation.
So just pay attention to this really interesting sensation that was unpleasant to you, knowing that it’s totally safe. And explore it.
See if you can just follow it! If your sensations move around, it is normal. It is safe and not dangerous.
If your sensations move around, it is more proof that these sensations come from your brain.
If you find your mind wandering, it’s OK; it’s normal. Come back to the sensation of discomfort.
If you start feeling overwhelmed, just go back to the pleasant sensation, the breath, or touch.
So, again bring your attention to the sensation; let it do what it’s going to do.
All you have to do is watch.
You are putting a 1000 piece puzzle together. You are looking at your sensation like a unique puzzle piece. Is it a corner? Does it have a flat side? Does it look like another piece of a puzzle, and you have no clue where you can stick it. What is the picture of the puzzle? You can decide on any design you want.
The sensations you’re feeling are puzzle pieces. You are looking at them with curiosity, not trying to change them but finding a safe spot to put them down.
Well, if you despise puzzles, think of something you enjoy.
So you are exploring your sensations in the body, as you would explore things you take pleasure in.
See if you can pay attention to the sensations while you are thinking of positive, joyful things. You’re not trying to change them. You’re not trying to fix them.
It doesn’t matter what happens at the moment, so just observe it. And see if you can pay attention to the pain. And you are not trying to get rid of it. You just exist with it because it is not dangerous.
It’s the same thing with the sensation. You’re just paying attention with a real sense of effortlessness and ease.
Take a moment to collect your thoughts and make a new mental note on the level of your discomfort. Did it improve? Stay the same. What about your fear? Again, the goal is to break the pain fear cycle.
And you are done.