Resilience Through The Power of Presence, Part 4
Tracking Your Own Internal Sensations, Putting It All Together
- Take a moment to reflect on something that happened in the past few days that made you feel good or mildly upset
- Make note of each sensation that comes up while images, thoughts and emotion come and go. Notice how it impacts your body
- Use the following open-ended questions to “connect” to your primitive brain. Choose a few that fit your scenario
- What do you notice in your body now?
- Where in your body do you feel that?
- Where is your pain, tension, discomfort?
- Does it have a size? shape? color? weight?
- Does it spread?
- Is there a sound? What do you hear?
- What other qualities of the sensation do you notice?
- What happens to the rest of your body when you feel this or that?
- Does it move and where does it move to?
- What happens next?
- As you follow the sensation, where does it go or how does it change?
- Spend 10-15 minutes tracking and exploring the sensations. Find a comfortable place to end the session. Make sure you have brought calmness to your primitive brain
If it is not ready to resolved at that moment, simply acknowledge this. Bring in some pleasant sensations from other memories or body regions that feel comfortable before you end the session. You can always go back to it another time.
As you build your fluency in your internal sensation exploration, you will gain confidence in navigating through challenging times. We cannot change someone else’s behaviors, our external environment or completely avoid overwhelm. However, with time, intention, safety and awareness, you can redirect unpleasant sensations, calm your primitive brain and grow your natural creative ability to solve problems. It is a journey worth taking
In the middle of every difficulty lies opportunities
– Albert Einstein