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Somatic Tracking Exercise - a tool to break the pain cycle and retrain the brain.
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- Опубликовано: 8 фев 2022
- Comment below if you've used somatic tracking and if it was helpful!
Hi friends, I'm Jen Johnson, I discuss pain from a psychosocial perspective to discover how thoughts, emotions, stress and trauma are perpetuating the pain in your body. Attempting to fight off the pain, fearing the pain, and even being frustrated by the pain sends a message to our brain that it's dangerous which continues the cycle of pain. Somatic tracking can help interrupt our own fear response to our symptoms by experiencing our symptoms intentionally with compassion, kindness and love. Listen here for a guided practice.
Check my website out at thoughtbythoughthealing.com
#somatictracking #painreprocessingtherapy #christian #mindbodyconnection #neoroplasticpain #neuralcircuitpain #christian #jesus #meditation #mindfulness #chronicpain #chronicillness #selfhealing #thoughtbythoughthealing #curable
This is same as highly successful dare approach to be free from anxiety. You allow it so you can be free from the fear of it. This is how I became free from anxiety
“Give that emotion to God for him to hold”. Love that.
As much I tried to control my emotions, it turns out He’s way more equipped to hold them than me. 😜.
Another migraine today. You have walked me through 4 since I found you. The associated emotions with my migraine are fear, guilt & shame. Upon imagining handing those to my GOD, off to the side of my person and then associating the pain sensation to a long sword piercing downward at my right side of the top of my skull piercing through the entire right side coming out through the base of my skull/neck connection. And then setting that sensation to the side , in God’s hands. Then just sitting with my migraine as it is. It changes form and sensation immediately now becomes warm and tingling … breathing through.. thank you once again for helping through this migraine. These have haunted me for 12 years, every week. Some lasting 3-5 days. So much fear association! Much gratitude. I just may be able to do my day’s plans today!
Somatic tracking has been so great. Most times I end up feeling such peace! It’s so cool to see how God has created our bodies to be so intricately woven and connected!
This will definitely work! It is not about getting rid of pain, it is about getting rid of the fear of it so you can be free from it.
I’ve watched a lot of videos on this and you explain it best and make the process easy to understand. I can tell you are a very loving person and care about others. Many blessings.
Thank you for your kind words 🥰
I have had a 3/4 day migraine. I’ve had these for 11 years. I followed your instructions while in intense right sided pain, as usual. The emotions started with crying and fear and panic, then guilt & shame. I placed the most intense emotion, panic, being afraid, to the side with my source/GOD while I let your words guide me through my breathing. As I gently stayed alert and consciously breathing , I got an intense sharp pain at the top of my right foot below my big toe. It lasted 45-60 seconds as you guided me to notice where my pain was now, if it shifted or remained the same and if it did shift or change , “that is a good thing.” I instantly felt a relieve sensation and the panic subsided. Odd! Different. I continued following your instructions. As I type this, the pain on my foot is gone & the intense shooting pain that has been inside my head for days is present barely. As I type this, it returned vaguely, curing me to understand, any attention placed on it, it returns, as I’ve programmed my busy these past 12 years. Thank you for sharing
I love this! The brain is so neuroplastic and changeable.
Update: 5 mos. I have been doing this & 85% of the time, your guidance helps alleviate my horrid migraine pain. They come on every weekend & this has made my quality of life be so much more enjoyable. My brain responds to this method of changing my emotional and mental approach to the pain has changed my quality of life… thank you thank you thank you! Such a blessing!
I love reading this! Thank you!!
I like your approach; "set that emotion aside" or "“Give that emotion to God for him to hold.” Also your explanation of how the brain perceives sensations ---or other things in our environment---- to be dangerous. The light came on with that one!
I love this! Thank you. I have been dealing with a bad stomachache and this exercise helped me to be more accepting and compassionate towards my pain and have a greater sense of peace.
Awesome!
Felt blissful feeling my body 🙏💖
This approach is so similar to the DARE (diffuse, allow, run to , engage) approach of being free from anxiety. I have that book and I believe it will work the same for (GI pain , visceral hypersensitivity)
That was one of the best somatic tracking exercises I’ve heard. Thanks
Thank you for this beautiful experience!💕
Thanks for making these videos, keep doing them, I’m watching
Thank you for this introduction exercise to somatic tracking. Your voice and method were so calming … exactly what I needed this morning.
Wow.. you're an elemental 🏵️
Loved this version of somatic tracking. I started it for chronic pain and have just added it for emotions: both good & bad.
I'm so glad you like it!
Thank you so much!!! I needed this!
Glad it was helpful!
Thank you I will definitely try this
Hope you enjoy
Just discovered this channel. I'm adding Somatic tracking and it's helping. Need to watch this more times (2X already) for it to sink in to help remove/accept trocanteric bursitis & related hip issues. Thank you for a great channel and topic.
Welcome aboard!
thanku
Wow! That was extremely calming and my tension eased. I loved the imagery of giving Jesus my emotion to hole. It would be helpful, to me, if the pacing was a little slower.
Wonderful! I’m working on a slower one currently
Thank you 😊
You're welcome :)
The Lord bless you
Thank you 💕 you too!
Wow! I have had a new (3-4 weeks) intense tension in my mid thoracic spine that was concerning to me. I did stretching and relaxation techniques without improvement. A chiropractic adjustment helped immensely for a day or so but when it returned, it "captured" me in the "Oh no, a new issue" way. On doing this process this morning (twice actually, but I'd discuss this first), the pain moved lower and to the left of my upper lumbar (lumbar is where my chronic issues have been). After finishing this, I used a wall mount pressure point device to release the muscle bundle spasm I found in that spot in my lumbar that the pain moved to. On returned to this video, the tension/pain in the thoracic region is 80% relieved and now feels curious instead of stressing.
I went ahead and finished this video and noticed my "normal" lumbar tension that I hadn't felt since the thoracic started until yesterday. It was even painful and radiating down the left leg at work yesterday. I noticed how it felt and gave the "frustrated resignation and irritation" to God and started doing a stretching sequence that I have NEVER seen or done before. That tension/pain is now about 75% released. Best of all, I feel HOPE that I cna now observe, accept, interact with and release my responses instead of fearing, being irritated by and resigning to them! I intend to make this part of my weekly exercise routine (weights, walking, dancing and somatic). Thank you so very much!
PS - Do you have a way to apply somatic work to food sensitivities (no anaphylactic type reactions, but significant GI, skin, inflammatory and autonomic reactions that last minutes to weeks depending on which of the 5 foods - I've added tons back but seem stuck with these).
It works for me thank god
Awesome!
That was great! Thank you so much for walking us through the emotions and directing us to give them to God. I actually did feel the pain sensation decrease slightly but it's amazing how much I immediately go into panic and fear when all the bizarre symptoms come on and I feel helpless to stop them and then exhausted trying to rewire my brain with no real results. Everyday I feel like I'm trying to swim with anchors on my feet fighting for breathe. The challenge is going to be to relax when they come and accept them. I'm assuming that takes a lot of inner strength and I'm feeling worn out. No taste, no smell, no tears, little saliva, reacting to all foods and supplements, dizzy, difficulty walking, taking a shower and drying my hair or even making a meal. I truly can't wait to be on the other side of this mess!
Hi Lynn, I am just now seeing this. Somehow I had all comments turned off on this channel. I am praying for you. Yes, you are given strength by God. The strength will give you energy.
@@ThoughtByThoughtHealing Well I'm glad my comment got through. I do see that there are other comments although they're almost a year old. It makes me sad that you would want to turn off comments.
@@purplepassionplace like I said before, somehow they were turned off. It was not intentional. Technology is tricky.
@@ThoughtByThoughtHealing Oh I see. Sorry; brain is....well you know so I don't need to say
@@purplepassionplace yes yes. 💯
Good explanation of the fear we’re talking about
Thank you! Happy healing!
please pray for me and thank you for this video
Praying for you now!
Hi Jen, the pain in my back moved after 1 session.
Thank you
Wonderful!
thanks so much for making this! I very very nearly fell asleep after being in pain all day. you have a very calming nature. subscribed for sure! :) gosh that has to be one of the first times where I felt like I could hear myself think, if that makes any sense!
It absolutely makes sense! When we are in pain it is really hard to think clearly and understand what’s going on in our brains and emotions. I’m so glad this was helpful! Praying you will find recovery for your pain!
My pain is in my kidneys mostly but it is also through my entire body. I am on a special diet to keep me out of most of the pain I feel. It is absolutely excruciating without my diet. I can literally do nothing. I get chills, whole body pain but definitely worse in kidneys and joints. I get cold.
I did this exercise for my kidneys. They did feel a little better.
Thanks for sharing!!
Why can't we teach our brains to deal with sensations, emotions, feelings. These things aren't ever going away.
We can teach our brains to handle those things! That’s exactly what TMS work is!
Thank you for this video! You mentioned that you might do a somatic tracking video for anxiety. I'm just wondering if there is one (it would be super helpful)? Thank you 🩷 🙂
Anxiety is a symptom so you can use this same video.
Thank you, Jen. What does it mean when the pain stays in the same location ?
It *could* mean there is something you are holding onto, not letting go, or an area you feel stuck/trapped.
I’ve been doing some somatic and body awareness exercises, tracking/discharging stuck energy since January 1, 2023 every day, my sleep has improved a lot, and I already feel way less immobile, however one thing that strikes me most is muscular tension on the face particularly in the afternoon while sitting at the computer, It’s hard and annoying, I always try to accept it and simply let it remain there, but it takes my energy away, it like I need to spend the entire day time just with my tense face rather than focus on my goals and moving forward, any train of thought or advice to interrupt the cycle?
Hi Ayman, the brain often picks the part of the body that is performing a duty that we subconsciously don't like doing or dread doing. It's worth asking yourself if you enjoy your afternoons or not and going from there. I think it comes down to choosing to be empowered while doing some tasks that we may or may not like.
The opposite actually, it’s one of the thing I enjoy the most, so it’s not related, what does one do in that case? I took too many blows to my face, got hit twice with soccer balls brutally and intentionally, making my face go bright red; 4 harsh slaps by school teachers (5th grade, 8 grade, 9 grade, 10 grade)
@@aymanreal I’m sorry to hear about that. That’s awful. Unfortunately, without working with you, knowing you or your story, It is hard to give personalized advice.
Thank you for this exercise with guidance, this is very helpful!
I wonder, is it bad or has any importance if during the exercise it is hard for me to identify or put into words my sensations, I just identify them as unpleasant, but sometimes they don't seem to have any specific place in my head or I have difficulty to identify it, as well as the character of the pain, it is hard for me to name it, it brings additional discomfort. Sometimes it also hides when I look at it closer and appears when I spot "looking". Also, is it ok to make the exercise after taking a pain killer or it should not be affected by any medication?
It’s hard to assess over text- but regarding the “hiding”- that could mean that it’s going away (?). Pain is a product of the mind…
Do you feel better during/ after this exercise?
Try it again and reduce the stakes a bit; reduce the need to force description. Just notice. Less pressure to do it right…
@@ThoughtByThoughtHealing thank you very much for the answer!
Yes, by "hiding" I mean that it disappears or becomes less intensive for a few moments or sometimes even longer. It happens with this exercise and with meditations sometimes when I calm down and it comes back when I am back to my activity or work or just open my eyes after the exercise/meditation. I still find it difficult sometimes to focus on pain for longer than a few seconds at a time, but i think it is helpful, I will try to do it with less pressure, thank you for the andswer and the advice!!
@@cartonianimati8789 awesome, and you’re welcome. ☺️ This is evidence that your pain is neuroplastic for sure. Lots of hope that you can reverse it!
@@ThoughtByThoughtHealing thank you!! 🩷
Can you please explain how the pain changing locations is a good sign? When I try this, my pain goes all over the place! I've heard you mention before that its s good thing but im curious as to why
For one thing, it is evidence that your symptoms are neuroplastic and not structural, which means it’s reversible. It also can be an indicator that you’re getting close to discovering the emotional cause of your pain.
I can’t even concentrate to do this right now. I’m in 10/10 severe pelvic pain. Moves between both hips and groin. HELP 😂😢😅
Yes. Try to do it when your symptoms are a bit lower. When you’re in high states of pain it’s better to just soothe your NS.
I just started doing somatic tracking a few days, and i feel so drained , with chills and sweating despite feeling calm , is this a normal body’s response to changes ?
Hi there, thanks for your question! I would need to know more information to be able to answer that question confidently. You could simply have a cold or a virus! But, there are times that people like us who have been living with our fight or flight nervous system activated so long, that when we take time to shift over to “rest and digest”, there can be a response in our bodies from it. In addition, at times, when we have a Mind body syndrome, or TMS, neuroplastic pain, our symptoms tend to move around since they are not actually based in a structural issue. But again, the first thing would be to rule out that you don’t have an infection, or a cold, etc. i hope that is helpful!
What are the 4 self talk affirmations prior to beginning a prt session?
I’m not sure what you mean. You can use whatever affirmations are meaningful for you. I changed mine frequently. I liked “I am safe. I am strong. I’m going to be okay. There is nothing wrong with me”.
Can it be neuroplasticity if it hurts to touch? For me, ive had pain over 1.5 years on the side of my wrist, but also on the knuckles on top. Feels like a burning/nerve sensation to drag my finger there for exempel. I did injure it at the start but I just did an MRI and it showed nothing. Maybe its healed but its now neuroplasticity idk
I can’t diagnose but the best way to know is to take the pain test on my website.
Thoughtbythoughthealing.com
@@ThoughtByThoughtHealing Thx I will! Just trying to figure out if its even possible to get increased pain from that when touching, or if thats a sign its def not it
This made my pain disappear
That’s awesome!
4:15
How often do you do this?
Good question. Each person is different. Play around with what feels right for you, and also play around with creating a very short version of somatic tracking that you can do while you are out and about
Somatic tracking
Let symptoms be there
Focus on another pleasant sensation instead ? Does this work
These three things you mentioned are tools to reduce fear. If it’s neuroplastic pain, reduction of fear over time, reverses pain. So yes, it works.
Take the pain test on my website to rule in neuroplastic pain.
@@ThoughtByThoughtHealing I tried this the other day l, I had the burning chest with short breath, I told my self, okay let it be there and I’m gonna decide to focus on another body sensation etc my soles on the ground, and it shifted the intensity of my chest pain and short breath
What about dizziness??
Most likely mind body syndrome. Take the test on my website and replace the word pain with dizziness .
Have you ever dealt with any forms of disassociation or obsessive thinking?
Personally, not dissociation, but my clients - yes.
Obsessive thinking - ruminating. Yes.
@@ThoughtByThoughtHealing I am grateful I discovered your RUclips channel and have been sharing messages. For me the Christ centeredness is a must. And so many are talking about healing trauma and speak of evolution or we are just like animals in how our bodies react -‘a I’m like no… we are beautifully and wonderfully made and God created us perfect but stuff effects us through lies and fear and healing is His. We are not victims of evolution or some animalistic tendency. Blekk 🤮
I love your messages and will be sharing. I am in a healing season and have walked through the fire of hades. I trust God for it all.
Do you think this works for heart palpitations
The autonomic nervous system controls your heart rate - so yes! Absolutely. But make sure you’ve checked with a doctor before you treat it like mind body.
@@ThoughtByThoughtHealing i've done checks for my heart, that shows nothing wrong, i get heart palpitations(thumping heart) mainly after eating (certain foods) and also after an orgasm(i know that sounds crazy lo but its truel), i managed to sort out my vertigo with somatic training so i'm thinking it can also help with the rest. Thank you for your response!
Can this help burning mouth syndrome
Yes.
I would find this exercise more helpful if you would give the instructions first and then give a bit more quiet space during the actual exercise. I found it difficult to concentrate on the actual exercise because of the constant talking.
This is helpful advice. Thank you!
Tried it a couple times after reading Alan Gordon's book THE WAY OUT. Hasn't worked for me (chronic pelvic pain) so far. Welcoming or embracing a fairly sickening sensation that is ruining your sleep and your waking life is well-nigh impossible. Sounds like a nasty joke. The experience of every pain, especially when it's severe or persistent, has an emotional component -- anger, bitterness, frustration, hopelessness, helplessness -- even if you have managed to convince yourself that there is nothing structurally wrong with your body and therefore nothing to FEAR. How can you feign 'curiosity' about a symptom that you know like the back of your hand, having lived with it for over a year? And lastly, how does all this square with Sarno's fundamental/key advice of distraction and indifference? I, for one, am not convinced.
Hi there,
For me, it’s about being curious about the emotions underneath the symptoms - like you were saying - anger, bitterness, fear etc. (Those emotions activate fight/flight response = symptoms.) drawing those emotions near to love on them with Gods love is very helpful. Somatic tracking doesn’t have to work for you, but the principle might still stand true. I think of my emotions under the symptoms being like the wound under the scab.
I also treat them like a child who is scared. It doesn’t help to ignore or condemn them. It helps to ask curious, loving questions to understand the fears.
I hope that’s helpful!
I just started watching your channel and you just lost me as a follower…. Your mention of needing hod snd the gospels, etc. oh good grief…bye!
you should’ve looked through the channel before subscribing, she’s quite vocal about her faith
This works