Track what’s happening
“Tracking” is being aware of something continuously and noticing subtle changes. We are trying to make this unconscious process more conscious. We are often scanning our environment for potential danger. During conversations, we unconsciously track others, looking for signs of threat or connection and then moderate our behavior in response.
To track means to be aware of your own and the other person’s:
Emotions arising: notice which feelings and their escalation, e.g. I’m feeling impatient, frustrated, confused, sad, hopeless, overwhelmed, uncomfortable, inspired, happy, fulfilled, grateful, etc.
Thoughts arising: e.g. defensiveness, denial, comparisons, judgment of self or other, what “should” happen, one-upping, conclusions, assumptions about the future, desire to “fix it”, etc.