Tracking Sensations

The foundational practice of noticing and following physical sensations in the body without trying to change or interpret them. Tracking sensations develops awareness of the felt sense—the body's way of communicating through physiology. This practice is essential for working with trauma, as sensations carry the information needed for healing.

Source: Described in 'Waking the Tiger' by Peter A. Levine. Tracking sensations is the foundational practice of developing awareness of the felt sense and learning to work with the body's physiological communication.

How to practice

1. 1Begin by noticing physical sensations in your body
2. 2Track sensations without trying to change or interpret them
3. 3Notice qualities: location, intensity, temperature, movement, texture
4. 4Pay attention to how sensations change over time
5. 5Notice rhythms and cycles in the sensations
6. 6Use simple awareness without attaching meaning or judgment
7. 7Allow sensations to complete their natural cycles
8. 8If sensations become too intense, shift attention to resources
9. 9Trust that sensations carry the information needed for healing

Based on literature