The power of leaning into sensations

Our February blog comes from Charli, one of our Ambassadors and the 'star' of our first film on chronic pain, released in 2021.

As you may have experienced by now, fear and attention to symptoms can often be the fuel to the fire. Much of recovery from neuroplastic pain involves paying LESS attention to your symptoms, or at least not worrying about them so much. This allows the brain to stop freaking out and helps to calm the nervous system.

However, sometimes leaning into sensations and paying close attention to them can be the secret to unlocking your recovery. A growing body of research has shown that somatic tracking, as part of pain reprocessing therapy (PRT), the treatment approach developed by Alan Gordon, is beneficial in reducing chronic symptoms. I myself used this during my recovery and it brought me huge breakthrough moments.

What is somatic tracking?

Somatic tracking is a mindfulness-based practice that involves paying close attention to bodily sensations and using them as a guide for self-awareness. Unlike conventional pain management techniques that aim to distract from discomfort, somatic tracking encourages individuals to lean into sensations, exploring them with curiosity and without judgement. The aim is to observe these sensations through a lens of safety.

Leaning into pain: a counter-intuitive approach 

At first glance the idea of leaning into pain might seem counter-intuitive. However, research suggests that somatic tracking can reshape the way we perceive and respond to chronic pain. Alan Gordon has successfully used this in his practice and treatment for hundreds of patients. By leaning into sensations  we teach our brains that these are not really dangerous. As you allow yourself to explore sensations without judgement, the nervous system quite literally turns down the volume and calms down.  

Image credit: Alan Gordon, LCSW

The science behind somatic tracking and PRT

A 2021 study published in JAMA Psychiatry found that participants who engaged in Pain Reprocessing Therapy, (which included somatic tracking alongside cognitive and exposure-based approaches) experienced significant reductions in pain intensity and improved overall well-being compared to placebo and to those who underwent usual care, with gains largely maintained after 12 months. 

I learnt the techniques of somatic tracking near the start of my pain recovery journey and used them throughout to support my recovery from not only my hip and back pain, but also chronic jaw pain and even IBS. 

How to start somatic tracking

To try out somatic tracking doesn't require specialised training; anyone can begin with simple mindfulness exercises. Start by finding a quiet space, close your eyes, and bring your attention to your breath. Gradually, shift your focus to a part of your body, notice the sensations in that part of your body. If discomfort arises, resist the urge to pull away; instead breathe into the sensation and observe how it evolves. 

Image credit: Alan Gordon, LCSW

I like to give the sensations an image with detailed characteristics. What shape is it? Does it have a colour? What texture is the edges? What size is this shape? Is it moving? Once you have a clear picture in your mind of the sensation, simple observe it. Remember you are not trying to change it, you are just observing and watching what it does. Remind yourself you are safe and you aren’t doing anything harmful to your body right now. As you do this you may notice the characteristics of the image begin to change. If they don’t, that’s ok. Perhaps you can see if you can use your brain to change the image of this object. Do you want to make it smaller? Wider? Change its movement pattern perhaps?

Image credit: Alan Gordon, LCSW

Resources for further exploration 

If you would like to delve deeper into somatic tracking and its potential benefits there are several reputable resources available. Alan Gordon demonstrates somatic tracking on Youtube and also speaks on the topic on the Curable podcast. There are many more resources out there, use the words ‘somatic tracking’ and ‘pain reprocessing’. Additionally, mindfulness meditation apps and online platforms often feature guided somatic tracking exercises.