Stuck in Your Head? This Guided Somatic Meditation Will Help You Drop Into Your Body
Are you tired of being stuck in your head?
Have you ever felt like your mind is racing, looping through the same thoughts over and over again, but no matter how much you analyze or problem-solve, you don’t feel any closer to relief?
Or maybe you feel like you’re so lost in your thoughts that you’ve lost touch with the deeper parts of you. You wish you could turn your brain off for a while and remember what it’s like to be present, but you have no idea how to accomplish that.
This is what it feels like to be stuck in your head.
For so many of us, overthinking is a familiar refuge. We learned early on that staying in our minds gave us a sense of control. If we could just understand, just predict, just figure it out—then maybe we’d feel safe. But healing and clarity don’t live in the mind alone. They live in the body.
Your body—this wise, steady companion—holds the presence, grounding, and support that your mind is searching for.
And when we shift our awareness from overthinking to embodiment, something remarkable happens: the noise softens, the tension eases, and we return to a deeper sense of peace.
You Can’t Think Your Way Out of Overthinking
When you’re caught in loops of anxious thoughts, your first instinct might be to try and think your way to calm. You analyze, reason, and problem-solve in an attempt to outthink the discomfort. But the more you try to control your thoughts, the more they seem to spiral.
You can’t think your way out of overthinking.
The real way out? Dropping into your body.
Your nervous system plays a crucial role in how you experience your thoughts and emotions. When your nervous system is dysregulated—when your body is in a state of fight, flight, or freeze—your mind races to try and make sense of the discomfort. But when you regulate your nervous system, your thoughts naturally begin to settle. Instead of trying to quiet your mind by thinking harder, the most effective way to find relief is to shift your attention out of your head and into your body.
This means noticing the feeling of your breath moving in and out. The sensation of your feet on the floor. The gentle rhythm of your heartbeat. It means engaging with your senses—touch, sound, breath—so that your body can communicate safety to your nervous system, allowing your mind to follow.
Self-Havening: A Powerful Tool for Regulation
One of the most effective ways to regulate your nervous system and reconnect with your body is through Self-Havening—a simple, yet profound, somatic practice that soothes the brain and body.
Havening® uses gentle, intentional touch on the arms, hands, and face to create slow brain waves called Delta waves—the same waves that appear in deep states of relaxation. These Delta waves help calm the amygdala, the part of the brain responsible for processing fear and stress. When the amygdala settles, it sends signals throughout the body that say, You are safe.
As stress hormones like cortisol decrease, and feel-good chemicals like oxytocin and serotonin rise, the nervous system shifts into a state of regulation. The mind begins to quiet. The body softens. A sense of ease returns.
With just a few minutes of self-havening, you can experience a physiological and emotional shift—one that moves you out of overthinking and into a place of embodied calm.
An Invitation Back to Yourself
If you’ve been feeling stuck in your head, this is your invitation to return—to your body, to the present moment, and to the quiet support that has been waiting for you all along.
That’s why I created this somatic meditation—to help you gently transition from the spinning thoughts of the mind to the steady presence of the body. In this practice, we’ll use Self-Havening to soothe your nervous system, followed by a body scan to deepen your connection with yourself.
May this practice be a doorway to deeper presence and peace. You are not just a mind—you are a whole, embodied being. And you deserve to feel that wholeness.
Try this GUIDED SOMATIC MEDITATION TO DROP OUT OF YOUR HEAD AND INTO YOUR BODY now!
Episode timing:
00:00 - Are you tired of being stuck in your head?
03:30 - Guided Somatic Meditation To Drop Out Of Your Head And Into Your Body: Self-Havening to regulate
13:57 - Guided Somatic Meditation To Drop Out Of Your Head And Into Your Body: Body Scan to drop in
25:14 - Conclusion
Learn more about Havening Techniques and the science behind them
READY TO GO DEEPER ON YOUR Somatic HEALING JOURNEY?
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In 5 powerful mini-lessons you’ll:
Connect with your body and emotions in a deep and supportive way.
Learn exactly what it means to “feel it to heal it” (as well as experience 4 body-centered exercises to do just that).
Gain insight into your emotional patterns and knee-jerk reactions to life.
Learn a powerful mind-body technique to soothe your distressing emotions so you can increase your comfort with your emotions.
Use your deepening body awareness as a tool for healing and authentic living.
How did you like that Guided Somatic Meditation To Drop Out Of Your Head And Into Your Body?
What shifts did you notice? How do you feel now compared to when you started?
Please let me know in the comments!
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Thanks so much for joining me!
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Enjoy more like this: Body Scan, Regulation Exercises, Havening
About me
Hey, I’m Karena!
I’m a somatic emotional healing coach here to help you quickly identify and heal the subconscious blocks, old emotional wounds and self-sabotaging core beliefs that are holding you back!
Want to go deeper? Sign up for the Feel it to Heal it Mini-Course now!
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