Tame the spiral of overthinking by labeling your thoughts and grounding yourself in the present moment.

English

Taming the Spiral is a gentle mental rehearsal and guided visualization designed to help you step out of cycles of overthinking and settle into clarity. This practice helps your mind and body become familiar with the feeling of grounding your thoughts, softening mental tension, and returning to the present moment. Through soothing guidance, you’ll rehearse what it’s like to interrupt the spiral before it takes hold—so you can feel steadier, more centered, and more in control. With each listen, you strengthen your ability to calm your mind with ease and reconnect with a sense of inner spaciousness. Inspired by the Four Characters framework from Dr. Jill Bolte Taylor’s Whole Brain Living, integrated here through my own therapeutic lens and original mental rehearsal approach.

Taming The Spiral - Mental Rehearsal For Overthinking

Let yourself settle into a comfortable position. Allow your eyes to close or your gaze to soften and begin to notice the sound of your own breath. Soft, steady, the gentle inhale, the easy exhale. And as you breathe, imagine the sound of your breath becoming a rhythm, a quiet wave that carries you inward. With each breath, the world gets a little quieter and a peaceful sound begins to rise up underneath it. The gentle trickle of water flowing nearby. That sound becomes clearer, closer, until you find yourself sitting beside a small, steady stream. The water flows gently over smooth stones, clear and calming, weaving its way around fallen branches. The air is fresh. The light dances across the surface. This stream is here just for you, a place of rest, of release, of remembering. This is your practice ground, your calm stream where thoughts can soften. Begin by imagining a recent moment where your mind began to spiral. Possibly you are overthinking something you said, or worrying about what might happen, or replaying a situation over and over again. These spirals often begin with the protector, the left emotional brain, the part of you that worries, that remembers past hurt, and tries to keep you safe. Feel the beginning of that mental spiral gently take shape. And now move away from the spiral and observe it closely. Notice the shape to the smallest details. Is there a color? Is there a texture? Become familiar with what it looks like. This is what it looks like and feels like to give yourself a pause to notice that there's a thought or doubt creating a spiral or a loop. And now realize there is an emotion attached to the thought or worry. As the observer, where does that emotion or feeling sit in your body? Notice the space between the thought and your response. In that space, you get to choose. You take a slow breath in and a long slow exhale out. And with that small breath, you remember you are not your thoughts. You are the one who hears them. And you can choose which ones you follow. Now picture yourself gently speaking to that spiral, not with judgment, but with kindness. Name it. Label what is happening. Ah, I'm spiraling. Ground yourself by taking a deep breath in and a deep breath out. And as you take another breath in, you let it all go. Now reframe it by saying a kind truth out loud. In your mind, repeat after me. Thank you for trying to protect me. But I do not need to run through this loop again. I choose clarity. I choose calm. When you speak to yourself with kindness, your mind softens. Let your inner voice begin to shift. You're inviting in other characters, the explorer, the right emotional brain, who brings present moment awareness, lightness, and movement. And the observer, the right thinking brain, who holds calm, wisdom, and perspective. This releases you from pressure and panic and takes you into the reassurance and presence of the moment. Practice being in the moment. It's one of the most powerful ways to soften the spiral. When your awareness is present, your brain is not trying to solve the past or predict the future. It is just simply being. The present moment gives you something solid to return to. The breath, the sounds around you, the feeling of your body resting. All of these are anchors that remind your nervous system, right now, I am safe in this moment. The more you practice presence, the easier it becomes to catch the spiral before it deepens. You're you are training your brain to return to now, not by force, but through familiarity. Every time you notice your thoughts, gently return to this moment. You build trust in yourself. You strengthen the part of your brain that observes without judgment. With each return, the spiral loses just a little bit more of its power. Feel how different it is to live from that place. Now imagine yourself facing that same recent overthinking moment. But this time, with a grounded presence, you feel steady, clear. Your breath is calm. Your shoulders softer. You know what character will help you. Even when you don't have all the answers right now. You know that clarity comes from trust. When you tame the spiral, you create the conditions for calm, confidence, and grounded action. See yourself navigating that moment with self trust. Knowing which character is creating havoc, and which character is needed to see clearly. And now return to the stream. Let the spiral that once felt overwhelming, spin around and around and around, getting smaller and smaller and smaller. As it takes the form of a small pebble. Hold that pebble gently in your hand. And recognize what it is that it carried. Fear, pressure, overthinking. When you're ready, drop that pebble into the stream. Watch the ripple and let it go. Let the water carry it. Let the spiral settle. Let the surface return to stillness. Know that you can come back to this place at any time. Not to fix anything, not to force anything. But to remember who you are, when your mind is quiet, and your heart is kind. Stay here for a few more moments. You can choose which character you want to lead. You are aware of what it is you need to hear, to choose playfulness, or joyfulness. You are remembering that you are a person to support. And you are learning to be a softer place to land. And when you're ready, begin to bring your awareness back into the room. Wiggle your fingers and toes. Stretch gently if it feels good. Take a deep, steady breath in. And gently exhale. Returning to the room. Open your eyes.