Accessing joy consistently in your daily life can be challenging. It’s not always easy to see the big picture, the grand design, and to understand there’s divine perfection in it all. I’ve devised a system of processing your moment-to-moment reality that makes it a bit easier. It’s called Heart iQ Tracking.
Heart iQ Tracking provides valuable insight into what’s causing your resistance to joy, what’s getting in the way, and which thoughts and judgements are keeping you from loving what is.
When you track well, you give yourself a much easier path to joy in that moment.
Learn more in the video below.
Although tracking can be used as a way to read energy of others and the room, in this blog, we’ll focus on your personal practice of Heart iQ Tracking. This powerful practice will teach you to pay attention to what is presently moving for you and in you, and distinguish the difference between the content and your relationship to the content.
The Secret To Great Tracking
“Content” refers to whatever you're noticing about your current experience, as well as the feelings you're having about a particular topic, theme, or concern that happens to be “up” for you right now, such as health, career, or love life. It’s present-moment awareness of what’s occupying your energetic focus.
The next piece to track is your relationship to the content. What are the judgements, thoughts, or beliefs you're holding about it? What judgements are causing you to feel resistance to what is, that is, resistance to what is currently moving for you?
Examples might be a belief that your current weight is unacceptable, or that it’s better to be in charge of a situation than at its mercy, or even that it is better to be happy than it is to be sad. The truth is, all of us are running judgements all the time about everyone and everything around us, most especially ourselves!
The key to joyful and effective tracking is to stay aware of both the content and your relationship to the content. You must track the truth of the content*,* and you must track the judgements, fears, doubts, and any other inner dialogue you’re running about it. Naming both can make the account of your experience more complete.
Occasionally we need to engage a second-level track, where we notice that we are judging our judgment.
Here’s an example: I’m feeling sad (the content) and I’m running a judgment that it’s weak to feel sad (relationship to the content). As I track that, I can see how I’m making myself wrong for having this judgment and not loving myself as I am (second-level tracking).
Tracking can sometimes bring relief. If it does not, that is not evidence that you are doing it badly or need to push deeper. Pause, adjust the pace or seek support as needed.
In this next video, I share deeper about the key ingredients to great tracking:
The process of tracking allows you to zoom out and watch all that’s moving in your in-the-moment reality from a non-identified perspective. This perspective can make room for curiosity. You can experience awe, wonder and joy by noticing what you’re witnessing, without identifying with it. The trick is to not confuse what you’re watching with the experience of watching it. For example, you may be experiencing grief in your life. The grief itself may not feel good, but witnessing yourself in your experience of grief can feel nourishing.
In the next video, I coach a client through zooming out to track his inner world, moving from heavy pain towards more ease.
Distinguishing different parts of your experience
Why is this important?
By recognising the parts of you that are influencing your perception, you can remain more in choice about the experience you're having. For example, you can notice when the part of you that carries scarcity and fear is speaking loudly. Because you can see what part of you is speaking, and that this voice represents only one part of you, you can choose if you want to place your attention in resistance to or in acceptance of ‘what is.’ You can remember that you have the power to move your attention to what you want in any moment.
Noticing thoughts and stories
By being aware of your thoughts, stories, judgements, concerns, worries, and doubts, you can “take your power back” by consciously choosing where your attention is placed when you notice that you’re being hijacked, controlled or bullied by those thoughts. This can create more choice without requiring you to feel good in every circumstance.
How Do You Track Effectively?
Tracking is the practice of witnessing and speaking the content contained in all the primary levels of your reality, e.g. Physical, Emotional, Mental, Energetic and your Intuition. Tracking is also the art of naming any resistance and judgements you have about the content at any of these levels, and then, given everything that you’re noticing, what is your ultimate truth? This combined or integrated truth is known in Heart iQ as your 'Integrated Awareness.'
Integrated Awareness is your ability to translate all of what you’ve observed from the different levels of your experience into a greater wisdom that upgrades, improves and expands the quality of your choices and actions. It’s easier to make poor choices in life when operating from only one part of yourself, such as making a decision solely based upon what your body is craving or what makes sense to your mind. Instead, if you can take the information from ALL the levels that you’re witnessing and bring these puzzle pieces together, then a much larger picture of clarity can emerge.
Some parts of your experience may be easier to notice than others. Treat that as an invitation to curiosity, rather than a diagnosis of a problem. You can build awareness without making yourself wrong for what is difficult to access.
Your truth becomes more available the more you practice zooming out so you can be the witness to your experience, without the interference you normally encounter through your projections, opinions, expectations and judgements.
Your Daily Tracking Practice
Take a few moments to ask yourself the following questions. You can do this practice at any point in your day, even multiple times per day.
1) Tune-in for stillness, then track with your eyes open or closed.
2) Ask yourself, “What am I feeling? / What’s moving in me right now in this present moment?”
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If possible, speak out loud as you track - giving voice to what’s real lowers your resistance to it.
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Give yourself permission to notice and appreciate all that’s moving in you. Be willing to feel what’s real and true for you. This means not just acknowledging the ‘good’ but also include what you think is the ‘bad’ and ‘ugly’ too.
The levels you’ll be tracking are:
BODY- Scan your body head to toe, feel your heartbeat, notice your breathing, physical sensations, pain, tension, openness, ease, relaxation
EMOTION - Different emotions moving at the same time, anger, sadness, joy, passion, etc.
**ENERGY/VITALITY -**Physical energy, vitality, aliveness, fire, sexuality (feeling ‘turned on by life’), creative spark, sensuality, tingling in hands, life force
INTUITION - Inner voice, heart’s guidance, soul wisdom, higher self
If you can’t connect to this level, simply hold the intention or longing to listen to your guidance
MIND- What am I thinking about? What’s spinning in my thoughts? Am I running any judgements right now? If so, what are they? (Speak them plainly and directly without story or explanation)
3) Ask yourself, “What do I want?”
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Now that you know what you’re feeling, you can feel into what you want. Your answer may come right away, or you may need to be still and wait for your longing to emerge.
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As you ask yourself what you want, try speaking aloud the different options that come up. Say them as statements of what you want. After each sentence, pause and notice if what you’ve said feels ‘juicy.’ Remember, ‘juicy’ is a feeling that comes when you’re tapping into your heart’s authentic truth.
4) Track the limiting beliefs, judgements and stories that come up when you access what you want.
After you get in touch with what you want, it’s likely that your mind will come in and tell you all the reasons why it’s not possible, not attainable or that you’re not worthy to want it, follow it or have it. Our defence system naturally protects us from feeling more joy, so first we need to track how we defend against what we want, so that we can then navigate it with greater ease.
THINGS TO REMEMBER:
The purpose of this practice is to enjoy it!
Anything that you notice is good for you to track. If you’re feeling numb or disconnected, then track that too.
The different levels of your reality are separated into single levels for the purpose of this tracking practice. In reality, they all work together simultaneously in your awareness.
Recording Notes
These six clips form a single teaching arc on tracking, the internal practice of noticing what is moving in you moment to moment.
Why tracking matters
Christian distinguishes tracking (noticing what's happening inside yourself) from a "read" (sensing what's happening in another person or the room). He says that in his experience with coaches, people often confuse the two and end up projecting their own material onto a client rather than tracking their own state first. He references Neale Donald Walsch's idea that different levels of truth exist, and that discernment (telling the difference between authentic feeling and inherited conditioning) is something other people's feedback can help sharpen, since a listener's own energetic response often reveals when a statement doesn't ring true.
Content and relationship to content
He repeats that every moment has two layers: the content (what's actually happening or being felt) and your relationship to that content (the judgments, beliefs or stories about it). Speaking both together, he says, increases intimacy and honesty; speaking only the content leaves the deeper truth unspoken. He challenges the idea that spiritual maturity means being free of judgment, saying instead that owning a judgment openly can loosen its grip.
The coaching demonstration
In the live demo, Christian works with a participant who describes long-standing frustration with her own tracking ("I always derail," "I never complete"). He guides her to notice these as beliefs rather than facts, to name physical sensations (pain in her heart, spine, hips, wrists) with curiosity rather than collapse, and shows how naming a state ("I'm noticing a paralysis") can create some distance from being fully identified with it.
Integrated Awareness and the GPS metaphor
He describes tracking across body, emotion, energy, intuition and mind, and warns that whichever level is hardest to access tends to become a blind spot. He also offers a GPS metaphor: knowing what you want is meaningless without first knowing where you actually are, which is why the practice starts with noticing feeling before moving to desire.
The Heart iQ Tracking Sequence
- Notice the content: what's actually happening or being felt right now
- Notice your relationship to it: the judgments, beliefs or stories you're holding about it
- If needed, track a second layer: notice yourself judging your own judgment
- Bring together what you notice in body, emotion, energy, intuition and mind into your Integrated Awareness
