Tracking Sensations Practice for Polyvagal Engagement

We want to engage our polyvagal system for nervous system regulation because it plays a key role in regulating our physiological responses to stress and promoting a sense of safety and calm in the body. The polyvagal system is a complex nerve network connecting the brain to the body. It is responsible for regulating many bodily functions, including heart rate, digestion, and respiration.

When we experience stress or danger, our polyvagal system can activate a “fight or flight” response, which prepares our body to respond to the perceived threat. This can be helpful in situations where we need to take quick action, but it can also lead to feelings of anxiety, tension, and overwhelm if the response is prolonged or chronic.

Engaging the polyvagal system through practices such as breathwork, movement, and mindfulness can help promote a sense of safety and calm in the body, reducing stress and promoting overall well-being. By stimulating the parasympathetic branch of the polyvagal system, we can activate the “rest and digest” response, which promotes relaxation, digestion, and healing.

Overall, engaging the polyvagal system for nervous system regulation can be a powerful tool for promoting somatic self-love and overall well-being. By learning to regulate our physiological responses to stress and cultivate a greater sense of safety and calm in the body, we can develop a deeper connection and appreciation for our bodies and minds.

One polyvagal practice that can bring us more into our bodies is called “tracking sensations”. This practice involves focusing on physical sensations in the body to increase awareness and promote a sense of grounding and safety.

The Tracking Sensations Practice

1. Find a quiet and comfortable space where you can sit or lie down without distractions.
2. Begin by taking a few deep breaths and allowing yourself to settle into the present moment.
3. Bring your attention to your body and notice any physical sensations that are present. You may notice sensations such as warmth, tension, tingling, or pressure.
4. Choose one sensation to focus on and observe it without judgment or resistance. Notice the quality, intensity, and location of the sensation.
5. Take a few deep breaths and allow any tension or discomfort to release as you focus on the sensation.
6. If your mind begins to wander or you become distracted, gently bring your attention back to the sensation and begin again.
7. Continue to track the sensation for several minutes, allowing yourself to fully experience and connect with the physical sensation in your body.

Tracking sensations can be a powerful tool for promoting somatic self-love by increasing awareness and promoting a sense of grounding and safety in the body. By focusing on physical sensations and connecting with the present moment, we can cultivate greater self-awareness and appreciation for our bodies and minds.