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Focusing In
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Focusing In

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Anastacia listening to baby.jpeg

 

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:

achy

cool

frozen

moist

rolling

suffocating

airy

cozy

full

moving

shaky

sweaty

alive

crampy

furry

nauseous

sharp

tender

bloated

damp

goose bumpy

numb

shimmering

tense

blocked

dense

gurgling

open

shivery

thick

breathless

dizzy

hard

paralyzed

shudder

throbbing

brittle

dull

heavy

pounding

silky

tickley

bubbly

elastic

hot

pressure

smooth

tight

burning

electric

icy

prickly

soft

tightness of skin

buzzy

empty

intense

puffy

spacious

tingling

chilled

energized

itchy

pulled

spacious breathing

trembly

clammy

expanding

jagged

pulsing

spasming

tremulous

closed

faint

jittery

quaking

spinning

twitchy

cold

flaccid

jumbly

quiet

sticky

vibration

congested

fluid

jumpy

quivering

still

warm

constricted

flushed

knotted

radiating

stretchy

wobbly

constricted breath

flutter

light

ragged

stringy

 

contracted

frantic

loose

raw

strong

 

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