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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With Care,

Dr. Lauren Schaefer - Hidden in Plain Sight Podcast