What is Somatic Tracking?

 

Somatic tracking is a mindfulness-based practice.  It 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 neuroplasticity research and pain neuroscience education.  The term “somatic tracking” was coined by Alan Gordon, who developed Pain Reprocessing Therapy as a way to change how the brain interprets signals from the body.  This approach supports nervous system regulation buy modulating the threat system and inviting a felt sense of safety.

 

How Somatic Tracking Helps

 

Somatic tracking helps build safety in the body.  It supports retraining the nervous system– not by trying to “fix” or change sensations, instead by changing how we relate to them.   Rather than controlling or eliminating what we feel, the practice encourages a gentle, curious, compassionate relationship with our experience.

It can also be used with emotions and thoughts by focusing on the physical sensations associated with them, and meeting those sensations with the same curious, gentle focus.

This practice can support:

• Inner awareness
• Emotional regulation
• Pain & symptom management
• Retraining the nervous system
• Changes in how symptoms are experienced

Sometimes it may even contribute to the resolution of symptoms – though resolution is not the goal of the practice.  The 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.  The body can begin to be experienced as a source of wisdom, rather than a problem to solve.

 

My Approach to Somatic Tracking

 

My approach grew from my own personal practices, and my training in:

• Trauma-informed practice
• Compassion-based practices
• Mindfulness and meditation
• Yoga
• Somatics and embodiment

I was using these elements long before I encountered Alan Gordon’s work.  I didn’t call it “somatic tracking” at the time, but his framework helped me shape and name one of my practices more intentionally.

Key Elements of Somatic Tracking

 

I see the core elements of somatic tracking as being:

• Intention to be curious
• Outcome independence (holding outcomes lightly)
• Letting go of having an agenda – there is no goal, and the aim is not to “get rid of” a particular sensation
• Mindfulness – observing gently with curiosity.  The way you might if watching a sunset, or clouds in the sky
• Noticing how sensations naturally change
• Cultivating a felt sense of safety
• Acceptance of what’s present, just as it is, in this moment

 

 

How I Guide Somatic Tracking: Practice Steps

 

1. Settle and Ground

Find a quiet space and settle into a comfortable position.

Notice your feet on the floor and the parts of your body that are supported by the ground or chair.   As you notice this support, you may notice a sense of being supported or held – and what this feels like in your body.

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

2. Bring Your Attention to the Body

Gently notice a sensation of discomfort, tension, or pain that you’d like to focus on.  This could be tightness, tingling, throbbing, or anything else.

You can also do this whole practice with neutral or pleasant sensations.  This can be the place to start if it’s too activating to focus on discomfort/pain to begin with.

If you’re working with discomfort/pain, keep the intensity around 3–4 out of 10 (no more than 5).  Stronger sensations can make it harder to slow down, and stay present with curiosity.

3. Observe with Curiosity

Let your attention rest on the sensation, without trying to change it.

You might notice:

• Where it is
• It’s size or shape
• It’s temperature or texture
• Any other qualities
• If it shifts or stays the same

4. Notice Your Responses

If thoughts or emotions arise acknowledge them gently.

You might label them (“thinking,” “worry,” “criticism”) and return to the sensation.  Alternatively, if it feels helpful, you can also bring your attention to the physical sensations associated with the emotion or thought, using the same compassionate, curious awareness.

5. Stay Connected to a Sense of Safety

Consciously connect with a felt sense of safety, messages of safety, or a sense of “okayness,” if needed.  This supports paying attention from a place of feeling settled/safe.  One option is you might 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 Somatic Check-in & Safety

Notice how you feel now compared to when you began.

If it feels right, gently shift your attention to a neutral or pleasant sensation — such as the rhythm of your breath, the warmth on your hands resting on your body, or a sense of ease in the body.

Observing this with the same soft, curious awareness.  This can help reinforce a felt sense of safety, ease, settling, and integration.

Take a few moments to move gently if needed.

7. Journal if helpful

Write down any reflections, or insights if that feels supportive.  This can deepen awareness and integration.

 

Interested in Exploring Somatic Tracking More?

 

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