Focusing In

The following exercises are based on the work of Peter Levine’s Somatic Experiencing method.

Create a reminder for yourself
Find a way to remind yourself to consciously scan your body sensations throughout your day. You might want to wear a special bracelet, put a special object in your pocket, or write yourself notes around your house or workspace to remind you.

Prepping the way; learning to take an overview scan
To begin, simply take a moment to slow down your breath and notice what you are sensing in your body. Do you need to use the bathroom? Are you thirsty or hungry? Are you experiencing any pain or discomfort? What other sensations do you notice?

Take time to focus in
At first, it will help to allot certain times in your day when you can stop what you are doing and focus on these exercises. They can easily be done when going to bed or waking up.  With time, a  consciousness will develop that can be integrated into all aspects of your daily activities.

Putting words to sensations
As you learn to track with greater focus and regularity, much more subtle and nuanced sensations come into awareness. It will help you tune into them if you are able to articulate with words what you are sensing. If you familiarize yourself with the following list of descriptive words, it might help you to become more proficient at describing the sensations: