What is Somatic Tracking?

Somatic tracking is a mindfulness-based practice that involves gently bringing attention to physical sensations with a sense of safety, curiosity and without judgement or expectation of a particular outcome.

It draws on principles from a mindfulness, somatic experiencing, interoception and neuroplasticity research and pain neuroscience education.  The term “somatic tracking” was coined by Alan Gordon, who developed Pain Reprocessing Therapy, introducing this approach as a way to change how the brain interprets signals from the body – modulating the threat system and inviting a felt sense of safety.

Somatic tracking helps build safety in the body and supports retraining the nervous system– not by trying to “fix” or change sensations, instead by changing how we relate to them and increasing a sense of safety.   It can also be used for emotions and thoughts, by focusing on the physical sensations associated with the same curious gentle focus.

It can support inner awareness, emotional regulation, pain & symptom management, help facilitate changes in how symptoms are experienced, and sometimes even the contribute to the resolution of symptoms – though resolution is not the goal of the practice.  Its core aim is to shift how we relate to sensations with greater curiosity, non-judgement, gentleness, and safety.  By observing without trying to fix or control, we open space for the nervous system to recalibrate and for the body to be seen as a source of wisdom, not a problem to solve.

The way I guide somatic tracking is grounded in compassion and trauma-informed principles.  I also include other elements such as a whole-body check-in at the beginning and end of the practice to support integration and self-awareness.  This is something I was already using before I came across Alan Gordon’s work, based on my training in mindfulness, mediation, yoga, somatics and embodiment – and my personal practices.   I didn’t call it somatic tracking at the time, but since learning about Alan’s work, I’ve shaped one of my practices to include the core elements of somatic tracking more intentionally.

Key Elements of Somatic Tracking

I see the key elements of somatic tracking as being:

• Intention to be curious
• Outcome independence (holding outcomes lightly)
• Not having an agenda, there is no goal – the aim is not to “get rid of” the sensation
• Mindfulness – observing gently with curiosity, the way you might if watching a sunset or clouds in the sky
• Noticing the sensation as it naturally changes
• Cultivating a felt sense of safety whilst observing the sensation (paying attention from a place of safety and neutrality) – adding safety messages if helpful
• Acceptance of what’s present as it is in each moment (just for now)

How I Guide Somatic Tracking: Practice Steps

1. Settle and ground
Find a quiet space.  Set an intention to be compassionate and curious.  Take a few breaths and check in with how you’re feeling overall — noticing sensations, your breath, your energy levels, your thoughts and emotions, and how this all shows up in the body.

2. Bring your attention to the body
Gently notice a sensation of discomfort, tension, or pain you’d like to focus on.  This could be tightness, tingling, throbbing, or anything else.  You can also do this practice with neutral or pleasant sensations — I include this at the end of the practice.  This may be the place to start if it’s too hard – too dysregulating – to pay attention to unpleasant sensations.  If working with discomfort/pain, keep it around 3–4 out of 10 (no more than 5), as it can otherwise be rather difficult to slow down and pay attention.

3. Observe with curiosity
Let your attention rest on the sensation, without trying to change it.  Simply notice: Where is it?  What is it like?  Is it big or small?  Does it have a texture or temperature, or any other qualities?

4. Notice your responses
If thoughts or emotions arise (like anxiety, resistance, or self-criticism), acknowledge them gently.  You might label them (“thinking,” “worry,” “criticism”) and return to the sensation — or if you feel you’ve observed the sensation enough, you could move your attention to the physical sensations associated with the emotion or thought and observe those with the same compassionate, curious awareness.

5. Stay connected to a sense of safety
Connect to a felt sense of safety, messages of safety, or a sense of “okayness,” if needed, to support paying attention from a place of feeling settled/safe.   For example, remind yourself: “This is simply a sensation. It’s safe to feel.”  Let your attention be soft and compassionate, not effortful.

6. Close with a body check-in and a shift to ease (if helpful)
Notice how you feel now compared to when you began.  If it feels right, gently bring your attention to a neutral or pleasant sensation — perhaps the feeling of your hands resting on your body, the rhythm of your breath, or warmth in the body.  Observing this with the same soft, curious awareness can help reinforce a felt sense of safety, ease, and integration.  Take a few moments to move gently if needed, and journal anything that feels helpful to reflect on.

7. Journal if helpful
Writing down any reflections, insights, or observations can support integration and deepen awareness.

Interested in Exploring Somatic Tracking More?

I offer a guided Compassionate Somatic Tracking recording to people I work with one-to-one or in relevant group workshops.  You’re welcome to reach out if you’d like to explore this practice more deeply.