Learning to Settle Busy Minds with Somatic Tools

This guided practice is designed for overactive minds and over-activated nervous systems. Instead of trying to quiet your thoughts, we use simple body-based regulation tools to help your nervous system settle from the outside in.

This practice isn’t about forcing calm or clearing your head. It’s about supporting a nervous system that’s been working hard. The guided meditation includes strategies that have modifications specifically for minds that are never quiet.

You’ll be guided through:
• Cold temperature on the chest to interrupt overactivation
• Visual grounding to help the nervous system orient to safety
• Gentle neck tracing and deep pressure through a containment hold
• Structured breathing options for busy minds (box breathing or longer exhales) that give the mind something to follow and stay occupied
• A calming cranial hold to close the practice

I encourage you to pick 2-3 of these mini practices to build your own nervous system reset, which you can practice daily and easily access during future states of stress and overwhelm. Bonus points for listening before bed to help you fall asleep or before eating to aid in digestion.

There’s nothing to get right here. If your thoughts keep moving, that’s okay. This practice is about giving your nervous system support so your mind doesn’t have to do all the work.

You can return to this practice anytime your mind feels like it won’t slow down.

Listen sitting, lying down, or wherever you are.

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Dr. Lauren Schaefer - Hidden in Plain Sight Podcast

If breathing exercises have ever felt uncomfortable, overwhelming, or hard to follow, you’re not alone. We’ll keep this simple, slow, and flexible. This practice includes tactile and visual strategies to help you better engage the diaphragm and, in turn, activate the vagus nerve and signal safety to the body.

As we go, you may notice thoughts, distractions, or a desire to do it correctly. That’s okay. Nothing needs to be fixed or pushed away. You can come back to the sound of my voice whenever it feels helpful.

This practice is for general wellness and education, not medical or mental health treatment. If you have a medical condition that affects your breathing, or if anything here feels uncomfortable, you can pause or stop at any time. You’re always in control of how you participate.

Here is a written tutorial for future practice:

Step 1. Set your position

You can do this sitting upright, reclining, or lying on your side. Choose a position where your ribs and belly can move freely. There is no single correct posture.

Step 2. Begin with a soft nasal inhale

Breathe in through your nose for a slow count of three. The inhale should feel soft and gentle, not deep or forced. Imagine someone handing you flowers. You pause, notice them, and gently smell them. Repeat this a few times until the inhale feels easy and unstrained.

Step 3. Add the diaphragm and belly

Once the gentle inhale feels comfortable, begin picturing a flower blooming as you breathe in. As the flower opens, imagine the air traveling down into your belly and lower ribs. The image helps cue your diaphragm to move downward, allowing space for the lungs to fill without lifting your shoulders or tightening your chest.

Step 4. Slow, controlled exhale through the mouth

Exhale through pursed lips with slow, steady pressure. This should not be forced. Imagine blowing gently on hot coffee so it cools without splashing, or blowing bubbles through a wand. The exhale is calm, quiet, and controlled.

Aim for the exhale to be about twice as long as the inhale. If you inhaled for three, exhale for six. If six feels like too much at first, shorten it. This improves with practice.

Step 5. Use your hands to guide the breath

Hands provide feedback to help your brain understand where the breath is going. This allows us to practice rib expansion: forwards, backwards, and to the sides.

First placement

Place both hands on your left side ribs. Breathe for about 30 seconds, directing the air into your hands. Your job is simply to raise your hands with the breath. It is okay if other areas move too.

Second placement

Move both hands to the center front of your ribs and upper belly. Repeat the same gentle breathing, allowing the ribs and belly to expand forward.

Third placement

Move both hands to the right side ribs and repeat.

Fourth placement

Place your hands on your back ribs. Many people find this easiest while lying on their side or bending slightly forward while seated. Focus on sending the breath outward into your hands, as if gently inflating the back of the ribcage.

Step 6. Timing and practice

Practice this breathing for short periods rather than long sessions. Even one to two minutes is effective.

Helpful times to practice include before eating, before bed, or during transitions when your body tends to hold tension.

Important reminders

This skill takes time. Most people do not “get it” right away. That is normal.

If you feel lightheaded, retur

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TL/DR Episode Summary: This episode explores the tender line between empathy and emotional fusion, and why so many sensitive, overgiving women lose themselves while trying to care for others. If you’ve ever felt responsible for someone else’s feelings, this one will feel like coming home to yourself.

Welcome Back!

In this second part of the series, we step into one of the most tender, defining truths of the overgiving pattern: the difference between empathy and fusion. This is the moment in therapy where clients usually go quiet, or cry, or exhale in that way that tells me something finally landed.

Because most people who care “too much” aren’t struggling with empathy at all. They’re struggling with over-identification. Emotional merging. Becoming a one-person sponge for everyone else’s feelings while slowly disappearing inside their own life.

In this episode, we explore how fusion feels in the body, why it masquerades as kindness, and how it forms in childhood, long before you had words for any of this.

We look at the nervous system mechanics behind over-attunement, the praise that rewarded your self-erasure, and the subtle ways fusion shapes your posture, your breath, your sense of self, and your relationships.

You’ll hear real-world examples that make the pattern unmistakable, the heavy-text spiral, the relationship “pause,” the emotional weather system that turns someone else’s storm into your climate. And you’ll learn why this reflex isn’t a flaw; it’s a survival strategy your body learned to keep you safe.

Most importantly, we talk about what healthy empathy actually looks like, and the sentence that becomes a turning point for so many sensitive, intuitive women:

You can care… without carrying.

If you’ve ever felt like you know everyone else’s feelings but not your own, if you’ve ever lost yourself in someone’s silence, if you’ve ever confused hyper-attunement with love, this episode is a homecoming.

Let’s walk it slowly, together.

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Dr. Lauren Schaefer - Hidden in Plain Sight Podcast