Sensation Spot Clean
We can spot triggers by paying attention to uncomfortable physical sensations in our body.
Every sensation is connected to an emotion, which is connected to a story.
The story can lead us to the anchor.
A sensation spot clean (or spot check) is a bottom-up approach.
It can help us catch our triggers on a daily basis, so they don't pile up.
The quicker we get at catching triggers and neutralizing anchors,
the better we will be at containing the damage caused by unresolved trauma
and preventing it from spreading.
We can do a sensation spot clean many times throughout the day -
any time we notice an uncomfortable sensation in our body or we feel upset.
I like to check in with myself and do a sensation spot clean
first thing in the morning, before getting out of bed.
I pause and ask:
- What sensation(s) am I feeling in my body right now?
- Where is the sensation?
- What does it feel like?
- What emotion is connected to this sensation?
- What is the story connected to that emotion?
- What situation in my present life is that story connected to?
- I plug the story into a neutralizing technique.
- What was the anchor?
- What is my New Story about what happened in the past?
- What is my New Story about the present situation?