Chronic sensations—often mistaken as pain—are signals from the brain, not just the body. The good news? Your brain can rewire itself to reduce these signals by learning safety.

By gently guiding your nervous system toward ease, you can shift from fear to calm. This step-by-step practice will help your brain stop interpreting sensations as a threat.

⚠ When to Use This Practice

• Only when sensations are low or mild—not during intense sensations.
• We retrain the brain by creating corrective experiences, not by pushing through discomfort.
• If sensations feel overwhelming, use soothing techniques first, then return to this practice.

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The Safety & Comfort Scan: A Guided Practice

Step 1: Breathe to Signal Safety

Take a slow, gentle breath in through your nose… One… two… three… four.
Exhale softly through your nose… One… two… three… four… five… six.
Silently say: “I am safe. My body knows what to do.”

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Step 2: Acknowledge Sensations Without Fear

Notice any sensations in your body. Instead of resisting, observe with curiosity.
Silently say: “This is just a sensation. My body is protecting me, but I am safe.”

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Step 3: Shift Attention to Comfort

Focus on a neutral or pleasant area—warmth in your hands, steady breath, or the surface beneath you.
Gently move your attention between the sensation and a neutral area like waves rolling in and out.

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Step 4: Reassure the Brain

Place a hand over your heart or the sensation (if soothing).
Silently repeat: “This sensation is safe. My body is strong. I trust it.”
Imagine a warm, golden light softening the sensation, like warmth melting ice.

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Step 5: Invite Gentle Movement (or Visualization)

Wiggle your fingers or toes slightly. If movement is difficult, visualize yourself moving freely and with ease.

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Step 6: Close with Gratitude

Silently say: “Thank you, body, for supporting me.”
Take a final deep breath, exhaling gently to release any tension.

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Why This Practice Works

✔ Trains the brain to stop perceiving sensations as danger.
✔ Shifts focus from discomfort to safety and trust.
✔ Uses breathing and movement to rewire responses over time.

Try this daily when sensations are mild. Repetition rewires the brain.

📖 Recommended Read: The Way Out by Alan Gordon.

👉 Want a printable guide? Download the free PDF here!