I have found Somatic Tracking to take time, but it has helped me immeasurably be less fearful of symptoms, feelings, and have less anxiety some days. Somatic tracking is different than "regular" meditation in many ways and during a guided exercise, there is much more talking and guidance. You can still meditate! There are various ways to do Somatic Tracking, and I find I do better with guidance. Here are a few videos that you can 'play along with'. Jim Prussack the Pain PT Somatic Tracking: Jim Prussack the Pain PT Letting it Come Letting it Go: Dr. Dr. Shin Shin Tang and Pendulation Patti Norris: Somatic Tracking Jim Prussack the Pain PT Letting What Comes Come: On the insight timer app (available free from your app store) Danny Morris, Bhanu Joy Harrison and Les Aria all have Somatic exercises (even if they give them different labels).