When we track, we can pay attention to our bodies and those around us with curiosity. We can tune in to what is going well, and make changes where there is stress. Notice if the sensations are pleasant, unpleasant, or neutral, and stay with the pleasant or neutral senstations.
What are times in my day that I can intentionally pause and track my body?
When my alarm goes off in the morning
Waiting for my food in the oven/microwave
When I'm walking from room to room
When I'm brushing my teeth
Starting at the top of your head, take a mental scan of your body. Slowly move your attention from your head to your face, your shoulders, your upper body and arms, down your legs, and ending at your toes. What parts of your body feel relaxed, pleasant, or neutral? Stay with these sensations. Notice your breathing, heart rate, and any releases that happen such as yawning, crying, laughing, tingling, stomach gurgling, or trembling.
Moving from out to in
Start noticing sensations outside your body: the temperature of the room, sounds you hear, smells, tastes, what is catching your eye, and what surfaces are you touching? Now slowly bring your attention from outside to the inside. Is your breath fast, slow? Is your chest tight or relaxed? Move deeper and deeper into the core of your body. What color do you imagine your calm body looks like on the inside?
Growing Sensation Language
Pick a something, such as a food, to practice exploring our sensation language. When looking at these strawberries-notice the colors, texture, weight, smell, and taste that come to mind. All of these sensation words can help us think through how to also notice what's going on inside of our bodies.