What Somatic Tracking Is—and Why It Can Change Your Relationship with Pain

Observing sensations without judgment is a powerful tool for regulating chronic stress and pain. When we tune into our bodies and notice what we feel—tension, pain, or even relaxation—without labelling those sensations as good or bad, we start to understand ourselves with acceptance and awareness.

This practice allows us to create a safe space for ourselves, where we can acknowledge discomfort without becoming overwhelmed by it.

Find out more about somatic tracking and how it can help you change your relationship with pain.

Become The Observer

By simply observing sensations, we can begin to recognise patterns in our body’s response to stress. For example, noticing that certain feelings of tension arise in specific situations can help us understand triggers that exacerbate our stress or pain. This awareness can empower us to make conscious choices about how to respond, rather than reacting automatically.

Non-judgemental observation encourages a shift in our relationship with discomfort. Instead of fearing pain or stress, we can learn to approach these sensations with curiosity. This gentler attitude can allow us access to the parasympathetic nervous system, helping us remain relaxed with a greater sense of calm.

Being the observer of our sensations helps us access the wisdom of our body. Each feeling serves as information about our emotional and physical state, guiding us toward what we need in terms of care, rest, or activity. And even what we believe about ourselves. So often, thoughts, beliefs and judgements are hidden behind sensations and emotions.

By honouring these messages without judgment, we can engage in healing practices that nurture our overall wellbeing, ultimately leading to a more harmonious life.

So What Is Somatic Tracking?

Somatic tracking is a therapeutic approach that focuses on developing awareness of bodily sensations and experiences, particularly in relation to emotions and trauma. It involves paying attention to how feelings manifest in the body, such as tension, aches, or changes in breath. By engaging with these sensations, it is possible we can gain insight into our emotional states and the impact of past experiences on our current wellbeing.

The process of somatic tracking often involves guided reflection, where a therapist leads you to notice specific bodily sensations without judgement. This practice helps to build a connection between the mind and body, allowing for a deeper understanding of how trauma and stress affect physical health.

As you become more attuned to your body, you can begin to address and process unresolved emotions. Facilitating healing through integration of the mind-body and the left and right hemispheres of the brain.

Through combining somatic tracking with approaches like IFS, I find that clients can let go of held emotions and reduce symptoms of anxiety and distress. They become less triggered, moving forward to feel more whole, balanced, and emotionally regulated.

The act of bringing awareness to physical sensations and emotional states and how they inter-relate helps you feel more empowered, in agency of yourself, and connected to Self.

Step-by-Step Guide on How to Somatic Track

It is possible to do somatic tracking yourself at home. Here’s a quick guide to get you started.

Please remember though that if you have experienced trauma in your past, or you have high levels of dysregulation, it is best to start work with a therapist. This is so they can create a safe environment for you, and the space for any emotions that arise during session.

It is inadvisable to do somatic tracking if you are currently dealing with a heavy situation or are in an environment that isn’t safe.

Step 1: Find a Comfortable Space

Choose a quiet and comfortable environment where you can sit or lie down without distractions. Ensure you feel safe and at ease in this space. It can be nice to create a calm atmosphere by lighting candles, or dimming the lights. You may want to cover yourself with a blanket.

Step 2: Ground Yourself

Take a moment to focus on your body and the ground beneath you. You can do this by feeling your feet on the floor and your back against a chair. Take several deep breaths, inhaling through your nose and exhaling through your mouth. Take a longer exhale as this signals to the nervous system that you are safe and helps us move into the parasympathetic nervous system state.

Step 3: Tune into Your Body

Close your eyes and bring your attention inwards. Start to scan your body from head to toe. Notice any areas of tension, discomfort, or sensation. Pay attention to what you feel, without judgement.

Step 4: Identify Sensations

As you scan your body, identify specific sensations. Do you feel sensations of warmth, cold, tightness, or relaxation? Take note of any emotions or thoughts that may surface in connection with these sensations.

Step 5: Focus on a Particular Sensation

Choose one area of your body that feels particularly tense or where you notice a strong sensation. Concentrate your attention on this spot. What does it feel like? What emotions arise? Does it have a colour, shape or image?

Step 6: Allow Yourself to Feel

Give yourself permission to stay with what you are feeling. Notice if you have a tendency to move quickly away from the sensation or thought that arises and what emotion goes with that need to shift. If you can, stay centred on the sensation instead. Take a moment to breathe, and let the sensation and emotion naturally pass without forcing it.

Step 7: Use Movement or Sound

If it feels right, incorporate gentle movement or sounds that resonate with what you are experiencing. This could be a small wiggle, a stretch, letting out a sigh, or humming. Listen to your body and respond in a way that feels natural.

You can also take time to reflect on your experience; journalling can be a very powerful way to process what you’ve learnt about yourself. Even taking a moment to think about your experience is helpful. I find doing this on a walk is particularly helpful in helping integrate the mind-body.

It’s also helpful to practice regularly. This helps it become second nature. So that when a sensation occurs in daily life, such as a triggering of a wound or a difficult conversation with a loved one, you have a reflective skill more readily accessible. Helping you stay more centred into your Self energy at times of challenge.

Somatic tracking is a powerful tool for tuning into your body and supporting your healing journey. Remember to be gentle with yourself as you explore. And if you are worried about doing this practice by yourself, reach out to book a free consultation.