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Learning How to Track and Practicing Tracking

Learning How to Track

Tracking is when you pay attention to what is happening with your mind and body. Tracking can help you pay attention to good feelings in your mind or body to help you stay in your OK or “resilient zone”.

It may be hard to pay attention to what is going on with your mind and body. Talking to people you trust about these “feelings” is important. They may be able to help you learn to pay attention to good and bad feelings.

Practice describing how you feel and what you sense by speaking up and telling others.

Asking yourself questions can also help you pay attention to what you are feeling. Some questions may be things like:

    • Is my heart beating fast or slow?
    • Is my breathing fast or slow? Deep or short breaths?
    • How do my clothes feel? Are they tight or loose? Soft or scratchy?
    • Am I sitting, lying down, leaning, or on my knees?
    • Is this food spicy, salty, sweet, sour, bitter, or plain?
    • Do I feel hot, warm, cold, or “just right?”
    • What sounds do I hear?
    • Is it loud, quiet, non-stop, or something else?

Tracking Practice

Tracking is when you notice what is happening inside your mind and body. It is one of the skills that can help you get back to your Resilient Zone or “OK” Zone.

Let’s look at an example of the thoughts and feelings someone might have if they are practicing tracking. In this picture, Jack and Jill are having a picnic at the park after a bike ride. What kinds of sensations could they notice?

Cartoon of a couple sitting on a picnic blanket having lunch.

Jack and Jill have noticed these sensations during their picnic:

Picnic basket
Food

Sweet Apple
Sandwich

Flowers
Grass

Soft Blanket
Cool Breeze

Wind Blowing
Birds Chirping

Tracking is paying attention to the sensations within your body. The five main senses are what you see, hear, touch, smell and taste. Practicing tracking can help you learn more about your body and your body’s sensations. All of this practice can help you to stay in your Resilient or “OK” Zone.

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Other downloads

Name Description Type File
Learning How to Track Tracking is when you pay attention to what is happening with your mind and body. Tracking can help you pay attention to good feelings in your mind or body to help you stay in your OK or "resilient zone." pdf Download file: Learning How to Track
Tracking Practice Let’s look at an example of the thoughts and feelings someone might have if they are practicing tracking. In this picture, Jack and Jill are having a picnic at the park after a bike ride. What kinds of sensations could they notice? pdf Download file: Tracking Practice

This information was developed by the Autism Services, Education, Resources, and Training Collaborative (ASERT). For more information, please contact ASERT at 877-231-4244 or info@PAautism.org. ASERT is funded by the Bureau of Supports for Autism and Special Populations, PA Department of Human Services.