Track your sensations, find your calm
Sensation Tracking is a profound way to engage with bodily sensations without being consumed by them. It's about creating a safe space to simply notice what's present, without analysis or the need to make it disappear. This practice helps you build a gentle, non-judgmental relationship with your internal experience, fostering a sense of grounded awareness.
Sensation Tracking
Begin here:
Where are you feeling this in your body?
Be specific. Inside or on the surface. Still or moving.
If you imagine taking this sensation out of your body and placing it in front of you, what happens?
Notice any sense of distance or relief. You’re still connected, just not overwhelmed.
What shape is it?
Rounded, sharp, tangled, heavy, diffuse.
What colour does it have, if any?
What is it doing?
Pulsing, tightening, shrinking, spreading, waiting.
If it feels right, you can go further:
Can you draw it, roughly, without worrying about how it looks?
Does it have a face or an expression?
Does it have a name?
And gently:
What does this sensation need right now?Not what would fix it, but what would support it.
What do you want to do with it?
Stay with it, soften it, set it down, give it space, come back to it later.
Find your regulated rhythm
There is no correct endpoint. You can stop at any moment. Even noticing one detail is enough.
When you’re finished, bring your attention back to the room. Feel your feet. Look around. Let your body know you’re here.