Somatic Healing Meditations

We all avoid our feelings sometimes … but even when we're not actively thinking about them, those emotions don't disappear. They stay with us - in our bodies, in our breath, in our inner dialogue - quietly shaping our experience from underneath the surface. This gentle somatic meditation is an invitation to stop running and start listening. You'll be guided to turn toward what you've been holding inside and meet it with compassion and care - creating space for insight, integration, and emotional release. Using a powerful emotional healing technique called Regenerating Images in Memory® (RIM), this practice helps you connect deeply with what's really going on within you in a way that can facilitate a deep emotional release. RIM works with your body and imagination in a deeply intuitive way, supporting healing that feels organic, safe, and surprisingly relieving. If you've been feeling stuck, overwhelmed, disconnected, or just sensing that something's unresolved beneath the surface, this episode is for you. Let this be a soft place to begin again.

You don't need to think harder. You need to listen deeper.

This simple breathwork practice is truly self-care for when you're too exhausted to do self-care.

When you're struggling, it's easy to believe you're doing something wrong—that you should be handling things better, feeling less, or already be “over it.” But the truth is, struggle doesn't mean you're failing. It means you're human. And what you need most in those moments isn't to push through—it's to be met with compassion. In this episode of Somatic Healing Meditations, I guide you through a soothing somatic self-compassion practice that uses Havening touch to calm your nervous system, ease emotional overwhelm, and bring compassionate support to the parts of you that are hurting. You'll be guided to connect with what you're feeling, normalize your experience, and soften inward using soothing “iffirmations.” If life feels heavy right now, this practice is here to help you feel held—from the inside out.

If you've found yourself stuck in cycles of procrastination — even when you want to move forward — this episode will help you understand what's really happening beneath the surface. Procrastination isn't a character flaw. It's often a protective response from your nervous system, signaling that something inside doesn't feel safe, ready, or supported yet. And, pushing yourself harder or relying on willpower usually makes the cycle worse. What you actually need is to listen to your body and bring it back to a felt sense of safety. In this gentle Havening meditation, I'll guide you through soothing touch and a series of iffirmations — compassionate “what if” questions — to help you calm your nervous system and reconnect with your inner motivation. This practice will support you in moving forward without force, at the pace of your body and in the direction of your truth. In this episode: How to Move Forward When You're Stuck in Procrastination Havening Exercise to Move Forward Without Force Self-Havening explained Guided Self-Havening to regulate your nervous system Squeeze and Sigh Get a Felt Sense of Your Procrastination Iffirmations To Break the Cycle of Procrastination Learn more about Havening Techniques and the science behind them Learn all about Iffirmations here Related: Enjoy more Iffirmation Meditations Havening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org Iffirmations To Break the Cycle of Procrastination Iffirmations to accept where you are: I'm stuck in a cycle of procrastination right now. What if it's okay to be stuck sometimes? What if there's nothing wrong with me for procrastinating? What if this is just the state of my nervous system right now? What if this procrastination actually makes sense in a way? What would it be like to stop fighting with my procrastination? What would it be like to soften my heart to myself in this moment? Now, check in with yourself. How does it feel to accept where you are right now? [Note: please feel free to repeat the above iffirmations several more times before moving on to the next iffirmations.] Iffirmations to Move Forward Without Force: What if it's safe for me to move forward now? What if I can begin to do what I need to do? What would it be like to open to the possibility of taking a step forward? What if it's okay to start small? What if I don't have to do everything, I can just take one step? What if there's a way forward that feels safe and true? What if I can do it gently, one step at a time? What if small steps are more powerful than I think? What if I can trust the momentum that comes when I soften and start small? What if clarity comes as I take gentle steps? What if it's safe to choose one small thing to focus on now? Now, ask your body how you might move forward now. Can you imagine a manageable next step? Can you imagine yourself moving forward with softness? What other support do you want or need to move forward authentically?

In a world that teaches us to minimize our emotions and push past our needs, so many of us have become disconnected from our deeper selves and our true feelings. But here's the thing: being honest with ourselves about what we're actually feeling is where authentic healing begins. Emotional honesty is also deeply regulating. When we stop pushing away what's true and start gently acknowledging it, the nervous system begins to settle. The fog clears. And we come back into relationship with ourselves. In this episode of Somatic Healing Meditations, I guide you through a soothing somatic meditation using Regenerating Images in Memory®—a practice designed to help you reconnect with your emotions, uncover hidden needs, and bring loving attention to the parts of you that have been quietly waiting to be seen. This is not about getting stuck in your feelings—it's about letting them move through you, so you can feel more clear, grounded, and whole.

Be here now.

We live in a world that encourages hustle, runs on urgency, and glorifies toxic productivity. No wonder so many of us struggle with time anxiety. But time anxiety isn't just stress about your schedule—it's a felt sense of unease. It's a nervous system stuck in urgency, and a body that never learned it's safe to slow down. In this episode of Somatic Healing Meditations, I guide you through a gentle Self-Havening meditation designed to help you release the pressure and begin to rewire the patterns that keep you stuck in urgency, overwhelm, and panic. This isn't about time management—it's about nervous system healing. If you've been feeling behind, overwhelmed, or unable to stop rushing, this practice is for you. Let this be your invitation to feel safe slowing down—and to build a more spacious, supportive relationship with time.

Compassion is more than a feeling—it's a healing state of being. It softens our inner harshness. It helps us stay present with pain rather than pushing it away. And it creates the spacious, tender inner conditions that allow true healing to take root. This guided Compassionate Body Scan is not just a meditation—it's a somatic experience of being with yourself in a new way. During it, you'll be gently led into a deeply embodied sense of compassion before journeying through a slow, soothing body scan. This gentle practice is about meeting yourself—each sensation, each emotion, each part of you—with warmth, presence, and care. If you're longing to feel more connected, supported, and safe in your own body, this meditation is for you. Let compassion lead you home In this episode: The Healing Power of Compassion Compassionate Body Scan Meditation: Dropping In with Soothing & Regulating Breathing Feeling Compassion Within Rotation of Consciousness Body Scan Related: Enjoy More Body Scan Meditations

Are you doing all the right nervous system tools but still feeling stuck, anxious, or overwhelmed? You're not alone—and there might be a deeper reason why your regulation practices aren't giving you the relief you're craving. In this episode of Somatic Healing Meditations, we explore a common (and totally understandable) mistake many of us make: trying to use nervous system regulation to suppress or silence our emotions, rather than support them. You'll learn why this approach often backfires, and how to work with your system in a way that leads to true healing—not just temporary relief. Then, I'll guide you through a powerful Somatic Emotional Processing practice using Regenerating Images in Memory® and Iffirmations—a gentle, body-centered approach to help you connect with your emotions in a way that allows them to move, soften, and release. If you've been struggling to regulate and longing for something deeper, this episode is here to meet you with compassion, insight, and an effective path forward. In this episode: When Nervous System Regulation Doesn't Work (And What Actually Helps) Suppression is Dysregulating The Power of Accepting Your Feelings The True Purpose Of Nervous System Regulation Somatic Emotional Processing Exercise: Soothing And Regulating Breathing Feeling Your Feelings in A Body-Centered Way Accepting And Understanding Your Feelings Learn all about Iffirmations here Related: Enjoy More Somatic Emotional Processing Exercises

Your body has been speaking to you all along—through tension, fatigue, emotions, and the quiet sensations that often go unnoticed. But in a world that teaches us to override discomfort and push through pain, we've forgotten how to truly listen. In this guided Somatic Meditation To Listen To Your Body, you'll be invited to slow down, drop beneath your thoughts, and gently tune in to the wisdom your body holds. Using Regenerating Images in Memory® (RIM)—a powerful somatic healing approach—you'll safely explore the deeper messages within your body's sensations, uncover what has been held beneath the surface, and reconnect with the inner guidance that has always been there. If you've ever felt disconnected from your body, struggled with persistent stress or tension, or simply longed for a deeper sense of ease within yourself—this meditation is for you. Your body already knows the way forward. Are you ready to listen?

Feeling tense, anxious, on edge, or just off without knowing why? Your nervous system is likely holding onto more stress than you realize. In today's episode of Somatic Healing Meditations, we'll do a simple but powerful daily nervous system reset to help you shift out of dysregulation and into a state of greater ease, presence, and connection. This short somatic practice combines Self-Havening and soothing breathwork, two gentle yet highly effective techniques that calm your body, regulate your nervous system, and bring you back to a sense of safety and balance. With just a few minutes, you can create a powerful shift—one that not only helps in the moment but also rewires your nervous system over time. The beauty of this practice is in its cumulative effects. The more you do it, the easier it becomes for your nervous system to return to a place of calm. Over time, you'll notice yourself feeling more grounded, less reactive, and better able to meet life's challenges with clarity and ease. So take a deep breath, find a comfortable place, and let's begin. Your body is ready to feel supported. In this episode: Nervous system regulation is something we can cultivate Daily Nervous System Reset: How to do Self-Havening Self-Havening to calm the amygdala Soothing and regulating breathwork Learn more about Havening Techniques and the science behind them Related: Enjoy more Nervous System Regulation Exercises

So often, we go through the motions of self-care, only to find ourselves still feeling depleted, unfulfilled, or unsupported. That's because deep self-care isn't as much about what you DO as it is about how deeply you LISTEN to your true needs and feelings. In this episode of Somatic Healing Meditations, I invite you into a practice of deep self-care - not as a task to complete, but as a way of being with yourself. In this somatic meditation, we'll gently explore the question: What do I need to feel supported? Not in theory, but in the lived reality of your body, right here and right now. With gentle guidance, you'll be invited to drop out of your thinking mind and into the wisdom of your body—to sense, feel, and truly receive the support you need in this moment. Because true support doesn't come from a checklist, it comes from attunement. And when we learn the art of inner support - listening deeply and responding with attuned care - we give ourselves the gift of being truly met. Press play and let's begin.

Your heart holds a quiet, yet profound intelligence—one that does more than simply keep you alive. More than just a pump, your heart is an incredible source of wisdom, capable of influencing your emotions, thoughts, and even your nervous system. In this episode of Somatic Healing Meditations, you'll be guided through a Heart-Centered Body Scan Meditation—a gentle yet profound practice designed to help you drop into your body and connect with your heart. By shifting your awareness from overthinking to deep feeling, this meditation will help you to soften, regulate your nervous system, and reconnect with the true essence of you held deep within your heart. If you're feeling stressed, disconnected, or longing for a sense of inner peace, this meditation will help you come home to yourself—to a place of warmth, presence, and profound self-compassion.

True relaxation isn't just the absence of stress—it's an embodied state of ease that invites the nervous system to soften, the breath to deepen, and the mind to quiet. Yet in a world that glorifies busyness, true rest and relaxation can feel elusive. Even when we try to slow down, our minds race, our bodies hold tension, and relaxation feels just out of reach. But what if you could invite ease into your body, breath by breath? In this episode of Somatic Healing Meditations, I guide you through a Relaxation Vacation—a soothing somatic meditation designed to help you release tension, regulate your nervous system, and settle into deep rest. Through gentle breathwork and a calming visualization, this practice will create space for your body to soften and your mind to quiet. This isn't just a quick escape from stress—it's an opportunity to shift into a state of true restoration. Let this be your invitation to pause, exhale, and receive the rest your nervous system has been craving. Press play and give yourself the gift of deep, nourishing relaxation. In this episode: Relaxation as a Path to Nervous System Healing Relaxation Vacation Guided Meditation: Soothing + Regulating Breathing Calming Visualization Related: More Deep Relaxation Meditations

What if you let yourself fall in love with your life—just as it is? In this episode of Somatic Healing Meditations, we explore the deeply healing practice of romanticizing your life in a way that feels real, nourishing, and embodied. Instead of chasing perfection or aesthetics, we'll focus on finding your glimmers—those small, fleeting moments of beauty, connection, and safety that signal to your nervous system that all is well. You'll learn how orienting toward these micro-moments of joy (glimmers) can gently shift your nervous system into a state of ease, helping you feel more grounded, present, and fulfilled. And to support you in this, I'll guide you through a soothing somatic mindfulness meditation designed to help you slow down, notice your glimmers, and experience life with more depth and meaning. If you've been craving more calm, connection, and joy, this episode is for you. Press play and let's begin.

“Name it to tame it” isn't just a phrase; it's neuroscience. Research shows that when we put our feelings into words, we activate the part of the brain that helps us feel calmer, clearer, and more in control. In this episode of Somatic Healing Meditations, I guide you through a gentle, somatic exercise to help you name what you're feeling in a way that brings emotional clarity and relief. And we won't just be using words—we'll also be using Self-Havening, a simple but powerful technique that uses soothing touch to support your nervous system and deepen your healing. By combining mindful awareness with gentle touch, we create the perfect conditions for emotional release, self-regulation, and deep self-compassion. If you've been feeling tangled up in emotions or just want a compassionate way to reconnect with yourself, this episode is for you. Let this Name It To Tame It practice be a gift to yourself—a moment to name what's here, to soften into it, and to discover what happens when you meet yourself with curiosity and care. In this episode: The Healing Power of Identifying Your Feelings Name It To Tame It Practice: Self-Havening for regulation Feel Your Feelings in Your Body Put Words To Your Feelings Learn more about Havening Techniques and the science behind them Related: Emotional Healing Meditations to go deeper: EPS 027: A Body-Centered Parts Work Process EPS 040: Somatic Meditation to Feel Your Emotions

Do you ever feel trapped in your own thoughts? Like your mind is running in circles, analyzing every detail, replaying conversations, or preparing for every possible outcome? Life is exhausting when you're stuck in your head! Relief doesn't come from thinking harder—it comes from feeling, sensing, and reconnecting with the deep wisdom of your body. In this episode of Somatic Healing Meditations, Karena guides you through a gentle somatic meditation designed to help you drop out of your head and into your body. Using the soothing touch of Self-Havening and a grounding body scan, this practice will support your nervous system, quiet your noisy thoughts, and bring you back home to yourself. If you've been longing for a way to get out of your head and into the here and now, this meditation is for you. Press play and let's take this soothing journey together! ❤️ In this episode: Are you tired of being stuck in your head? Guided Somatic Meditation To Drop Out Of Your Head And Into Your Body Self-Havening to regulate Soothing Body Scan to deeply connect with your body Learn more about Havening Techniques and the science behind them Enjoy more like this: Body Scan, Regulation Exercises, Havening

When life feels overwhelming—when the world is loud, uncertain, or just plain too much—our bodies hold the weight of it all. That tightness in your chest, the ache in your shoulders, the restless tension in your belly—these are not burdens to dismiss. They are invitations. Gentle messengers asking you to notice, to listen, to feel. In this episode of Somatic Healing Meditations, you'll discover a powerful somatic journaling exercise designed to help you get it off your chest. Inspired by the transformative technique of Regenerating Images in Memory® (RIM), this guided practice blends mindful embodiment with intentional journaling to help you uncover what's been lingering beneath the surface and release it with compassion. Tune in and experience the liberating clarity that comes when you honor what you feel, let it move through you, and finally get what you've been carrying off your chest. In this episode: The Healing Power of Somatic Journaling: Get It Off Your Chest to Heal How This Somatic Journaling Exercise Works Somatic Journaling Exercise To Get It Off Your Chest: Step 1: Connect with Your Body Step 2: Feel Your Feelings In Your Body Step 3: Journal Prompts To Get It Off Your Chest Step 4: Whole Self Integration + Journal Prompts More resources: Episode 033: Create a More Supportive Relationship with Yourself Episode 036: Meditation for When You Need a Good Cry Find all Regenerating Images in Memory® episodes here Learn more about Somatic Journaling here 1:1 RIM Sessions with Karena

When life feels overwhelming, finding peace doesn't have to be complicated. In this episode of Somatic Healing Meditations, we explore the beautifully simple yet profoundly healing practice of Humming Bee Breath (Bhramari Pranayama). From calming your overactive stress response to boosting your immune system, this practice has been backed by research to support your physical and emotional well-being in extraordinary ways. Whether you're looking to relax your nervous system, release tension, or find a moment of quiet, this episode is for you. Join me as I guide you through a simple Brahmari Pranayama practice that uses nothing more than your breath, your attention, and a gentle hum. With this simplicity, you hold the power to restore, heal, and reconnect with the wisdom of your body—a beautiful reminder that healing doesn't always have to be complicated. Sometimes, it's as simple as your next exhale. In this episode: How Humming Bee Breath (Bhramari Pranayama) Can Relax Your Nervous System Simple Brahmari Pranayama Guided Practice Related: Try more breathwork meditations with Karena!

Our bodies are incredible—they hold so much wisdom and capacity for healing. One of the simplest, yet most profound ways to support our nervous systems is through a body scan meditation. When we gently bring our attention to the sensations in our bodies, something remarkable happens: we create a sense of safety and presence. This practice helps to downregulate the stress response and invites our vagus nerve—the cornerstone of nervous system regulation—to activate its calming, grounding effects. In this episode of Somatic Healing Meditations, Karena guides you through a lovely body scan meditation that will regulate your nervous system, quiet your mind, and help you reconnect with yourself in a way that feels grounding, safe, and soothing. Whether you're feeling overwhelmed, disconnected, or just in need of some nourishment, this body scan meditation is for you! In this episode: An Invitation To Slow Down and Regulate Your Nervous System Guided Body Scan Meditation Soothing Breathing Rotation of Consciousness Related: Try more meditations with body scans from Karena!

Do you ever wonder: Who am I beneath it all? Beneath the layers of expectations, the endless striving, the ways you've learned to fit in and keep going—who is the true you quietly waiting beneath the surface? In this episode of Somatic Healing Meditations, Karena guides you on a loving and profound journey inward to connect with (and embody) your true self. This powerful meditation utilizes Regenerating Images in Memory® to help you drop beneath the surface of your thoughts so you can connect with a more authentic part of yourself. Through this body-centered approach, you can access a deeper sense of self that feels intuitive, natural, and whole. Try it now and reconnect with the true essence of you! In this episode: How To Embody Your True Self: A Gentle Journey Back to Who You've Always Been Guided Meditation To Embody Your True Self (using Regenerating Images in Memory) Regulating Breathwork Felt Sense of Your True Self Embodying Your True Self Dialogue With Your True Self Related: try last week's Somatic Meditation To Connect With Your True Self!

Are you feeling disconnected and dissatisfied? Or burned out from constantly trying to conform and perform? The sad truth is that most of us spend most of our time disconnected from our true selves. Today's somatic meditation to connect with your true self is all about getting a deep sense of your true essence. This essence is often drowned out by the distractions around us and the expectations placed on us, but in today's somatic meditation, you'll be guided to pause, breathe, and turn your attention toward this true essence in a powerful and nourishing way. Reconnecting with your true self in this way is a radical act of self-love. It's a beautiful, transformative process that brings you home to yourself. And at this time of year, when people are making all sorts of resolutions, goals, and intentions, it's more important than ever to check in with our true selves to make sure we're guiding our lives toward paths that will feed our hearts and souls (instead of just aiming for the same empty accomplishments society has convinced us are important). Join me on this beautiful journey inward and reconnect with your true self! In this episode: Rediscovering Your True Self: A Journey to Authenticity Somatic Meditation To Connect With Your True Self Regulating Breathing Sensing Your True Essence Soothing Body Scan Reflecting on Your Goals, Intentions, and Resolutions with Your True Self

In a world that constantly urges us to do more, achieve more, and be more, the idea of slowing down and allowing ourselves to pause can seem almost radical. Yet, that's exactly what the winter solstice invites us to do. This longest night encourages us to find quiet within and honor the cycles of rest that our bodies and minds so deeply need. In this episode of Somatic Healing Meditations, join Karena as she gently guides you inward with a peaceful somatic meditation for the winter solstice. “A Peaceful Pause” uses gentle, heart-centered breathwork to deeply soothe your body, heart, and mind. This calming breathwork supports your nervous system, bringing it into a more regulated state, and tones your vagus nerve, enhancing your overall well-being and relaxation. Take this time to nurture yourself with stillness and compassion. Remember, healing is not a race, it's a journey of gentle, compassionate unfolding. And, sometimes, the most profound progress happens when we simply allow ourselves to pause and rest. In this episode: The Healing Wisdom of The Winter Solstice Somatic Meditation For The Winter Solstice (using gentle, heart-centered breathing)

Cultivating self-compassion isn't just a feel-good practice; it's an essential ingredient for genuine healing and transformation in our lives. In this episode of Somatic Healing Meditations, Karena guides you through a powerful Havening exercise designed to soothe your heart, mind, and body while boosting your self-compassion in real, tangible ways. Havening, a psychosensory healing technique, offers a transformative approach to building a compassionate relationship with yourself. This Havening exercise also incorporates iffirmations—a more grounded and authentic take on affirmations—to help you gently and supportively open up to greater self-compassion. Dive in now and start cultivating more self-compassion today! In this episode: Self-Compassion: A Pathway to True Healing Havening Exercise to Cultivate More Self-Compassion Self-Havening to regulate and drop in Cultivating compassion for your struggles Iffirmations to Cultivate Self-Compassion Learn more about Havening Techniques and the science behind them Learn all about Iffirmations here

It's time to move from managing stress to truly releasing it with this gentle and effective somatic practice. Stress isn't merely an emotional or mental state; it's a physical reality that permeates our entire being. In this episode of Somatic Healing Meditations, you'll discover a transformative, body-first approach to releasing stress from your nervous system and body. This Somatic Practice for Stress Release uses Self-Havening to support your nervous system, followed by Regenerating Images in Memory® to help you listen to your body, understand your stressors on a deeper level, and release stress at its source. You'll leave this somatic practice feeling more grounded, centered, and equipped with powerful tools to navigate stress with greater ease and resilience. This body-first approach also fosters a compassionate relationship with yourself, inviting you to listen, understand, and respond to your body's needs. __ In this episode: The Importance of A Somatic Approach To Stress Relief Somatic Practice For Stress Release: Self-Havening for nervous system support Regenerating Images in Memory for deeper understanding and relief Learn more about Havening Techniques and the science behind them Learn all about Iffirmations here

Gratitude, when felt deep in our bones, has the power to transform our internal landscape. ✨ In this soothing and regulating mind-body meditation, we're going beyond surface-level gratitude. We'll explore authentic gratitude that connects you to the depths of your inner world. This practice isn't about forcing positivity or slapping a smile over your struggles. It's about genuinely cultivating gratitude as a healing resource, and nurturing feelings of safety, stability, and connection within ourselves. This meditation can help you become more present, more in tune with the richness of your life, and better equipped to handle life's challenges with a grounded sense of gratitude. Let's embark on this journey together and discover the true power of authentic gratitude.

Are you feeling emotionally exhausted right now? You're not alone.

I think the world needs those of us strong enough to act from compassion and authenticity now more than ever. That's why I've created a somatic meditation for inner strength, designed to help you connect with the depth and breadth of the true strength you carry within. This somatic meditation is a soothing journey inward that will guide you to uncover the beauty and brilliance of your authentic self and help you contact the truest essence of you that can guide you through the ebbs and flows of life. No matter how much or how little you already feel aware of your inner strength, this somatic meditation can help you understand it more deeply and embody it more fully. Iffirmations for Inner Strength: What if I have more strength, courage, and fortitude within me than I realize? What if I'm more than just my fears and anxieties? What if within me I have what it takes to face my challenges? What would it be like to stand strong in my own energy? What if I'm enough exactly as I am? What would it be like to consistently make choices that align with my deepest values, desires, and authenticity? What if my true inner strength is rooted in my authenticity and compassion? What if my true inner strength doesn't have to look like anyone else's? What if I can let go of the perceptions and habits that disempower me? What would it be like to embrace my bravest self? What would it be like to reclaim my power and strength from anywhere I left it in the past? What if it's safe for me to embody my full strength now even if I had to stay small in the past? What if it's safe for me to take up space and share my voice with the world? Who could I become if I allowed my inner strength to flow through me and fill me? In this episode The true essence of inner strength is compassion 3 part Somatic Meditation for Inner Strength: Self-Havening Iffirmations for Inner Strength Embodying Your Inner Strength with Regenerating Images in Memory Learn more about Havening Techniques and the science behind them Learn all about Iffirmations here

First of all, if you're freaking out right now, I want to extend my heartfelt compassion to you. Life can be incredibly challenging, and it's okay to feel harrowed or anxious. (In fact, it's okay to feel ANYTHING that you may be feeling right now.) Unfortunately, when life gets this overwhelming, we often spiral in a vicious cycle of dysregulation, stress, and catastrophic thoughts. This Somatic Meditation For When You're Freaking Out is all about supporting your nervous system to come out of its dysregulated state while also helping you break the cycle of your racing thoughts. Join me for this gentle and supportive somatic meditation. Let it guide you out of the spiral and help you get your feet beneath you again. In this episode: The vicious cycle of stress and dysregulation Somatic Meditation For When You're Freaking Out - using Self-Havening and gentle breathing Learn more about Havening Techniques and the science behind them

When life is spinning and the world feels out of control, our bodies often sense it before our minds do. You might be carrying the weight of this chaos in the tension in your shoulders, the shallowness of your breath, the racing of your thoughts, and the stress living deep in your nervous system. This guided meditation to soothe your body and mind is a gentle and effective somatic practice that can help support your nervous system and guide you back to a regulated state where calm can authentically arise within you. By utilizing Havening Techniques® followed by a soothing breathwork practice, you'll naturally cultivate more calm within. Plus, it feels absolutely amazing. Try this guided somatic meditation now and give yourself the gift of true relaxation as you deeply take care of your body and mind! In this episode: How to find calm in the chaos by soothing your body and nervous system Guided Meditation To Soothe Your Body + Mind: Self-Havening Exercise Guided Meditation To Soothe Your Body + Mind: Soothing Breathwork Practice Learn more about Havening Techniques and the science behind them Try a longer version of the soothing breathwork practice here! Other episodes mentioned: EPS 038 - 15-Minute Meditation to Effectively Reduce Anxiety And Stress EPS 016 - Somatic Meditation For Emotional Release

Self-love is a term often misunderstood and oversimplified. We know it's an ideal we want to work toward, but most of the advice we hear about how to actually achieve it totally misses the mark. In this Somatic Self-Love Practice, you'll explore how deep listening and inner attunement can help you cultivate a relationship with yourself where you create a deep sense of connection, acceptance, and support (the true foundations of self-love). You'll be guided through a regulating and compassionate somatic meditation for self-love and support that will help you attune to your inner self more deeply and bring loving support to the parts of you that need it. This somatic self-love practice is truly a soothing and regulating revolution in self-love.

In today's digital age, social media has woven itself into the fabric of our daily lives, offering both connection and distraction at our fingertips. And while social media has some beautiful and supportive aspects, the algorithms behind it are designed to be highly addictive and manipulative. We scroll, hoping to find something uplifting, educational, or distracting, but we soon find ourselves lost in the unfulfilling world of doomscrolling. The endless scroll for dopamine hits can lead to significant costs: nervous system dysregulation, emotional exhaustion, and a disrupted sense of self. In this episode of Somatic Healing Meditations, you'll be guided to connect with your body in a way that gently regulates your nervous system. Then we'll use a body-centered emotional processing technique (called Regenerating Images in Memory®) to examine and process the deeper feelings, needs and desires that are driving your doomscrolling in the first place. This meditation can be incredibly regulating and clarifying, empowering you to create a more mindful relationship with technology—one that supports your well-being rather than depleting it. In this episode: Understanding The Cycle of Doomscrolling How To Stop Doomscrolling Somatic Meditation To Break Your Social Media Addiction (using Regenerating Images in Memory) Other episode mentioned: EPS 011 - Quick Exercise To Relax Your Nervous System

This deeply soothing breathwork practice to regulate your nervous system is truly one of my favorite ways to decrease stress and anxiety and to create a state of peaceful relaxation in my body! It will help you regulate, drop in, and come home to yourself in a way that is so simple yet profoundly effective. Breathwork is one of the most powerful tools we have for nervous system regulation. By consciously working with our breath in certain ways, we can send a signal to our brain and body that we are safe. This simple message allows our nervous system to move out of its stressed or reactive state and back into a state of functional, flexible balance. In addition to working with the breath, this practice invites you to drop in and really feel your body. Bringing our awareness to the body in this way can quiet your mind and tone your vagus nerve, which is a key player in regulating the nervous system. Give it a try now! Episode topics: The power of breathwork to regulate your nervous system Soothing Breathwork Exercise to Regulate Your Nervous System   if you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course! In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey. Enroll for free now! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Somatic Healing Meditations homepage Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

Welcome to this special episode of Somatic Healing Meditations. Today's episode is all about How To Heal Your Anxious Thoughts (At The Roots) and is a recording of a live workshop that I recently taught. It also includes a Parts Work Meditation for Anxiety that will help you experience deep anxiety relief while growing in self-compassion and self-understanding.I truly hope that you enjoy this workshop! It's a holistic and potent exploration of how to deepen your healing journey so that you can experience real change in your anxiety. Plus it introduces you to an incredibly effective paradigm of body-centered emotional healing to help you heal your core issues and make real change in your life.___Episode timing:00:00 - How To Heal Your Anxious Thoughts (At The Roots)03:40 - Your thoughts are symptoms of something deeper13:21 - The Hidden Roots of Anxiety19:36 - How To Work With Our Anxious Parts32:44 - Parts Work Meditation For Anxiety1:00:00 - Question + AnswersOther episodes mentioned: 038 - 15-Minute Meditation to Effectively Reduce Anxiety And Stress (Using Havening Techniques)Download the slides from the workshop___For a short time only, enrollment is open for my group coaching program, Rooted + Resilient.When you're ready for deep transformation… What you really need is a practical approach to deep self-healing … An easy and non-threatening way to explore and transform the holistic ecosystem of your psyche. And that's exactly what you get in Rooted + Resilient.In Rooted + Resilient you'll learn a tested and true approach to inner work that will not only help you heal the wounds from your past, but will also give you the tools you need to face any future challenges from a compassionate and empowered place.Learn more here!___Connect with Karena:@helloinnerlight on Instagram, and YouTubehelloinnerlight.comSomatic Healing Meditations homepageFree mini-course: The Feel it to Heal it Mini-CourseJoin The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-communityEnrolling now! Rooted + Resilient Group Program

When our nervous systems are constantly overtaxed by the demands of modern life, our bodies often get stuck in a state of chronic stress and anxiety. This makes true relaxation hard to acheive! (When our nervous systems are so stressed, a bubble bath isn't going to cut it.)To truly relax, we need to soothe our nervous systems by creating a safe, loving internal environment that allows our bodies to shift from survival mode to a state of rest and rejuvenation.And one of my very favorite ways to do that is with Havening Techniques®.In this episode of Somatic Healing Meditations, join me for a lovely Havening Exercise for Relaxation and Rejuvenation that will help you nourish your body, heart and mind, while guiding you gently into a more regulated state.___Episode timing:00:00 - The Power of Havening Techniques for Deep Relaxation02:48 - Havening Exercise For Relaxation And Rejuvenation: Self-Havening explained05:45 - Havening Exercise For Relaxation And Rejuvenation: Havening to soothe your nervous system12:23 - Havening Exercise For Relaxation And Rejuvenation: Relaxing and rejuvenating visualization27:28 - ConclusionLearn more about Havening Techniques and the science behind them___For a short time only, enrollment is open for my group coaching program, Rooted + Resilient.In Rooted + Resilient, you'll learn a tested and true approach to inner work that will not only help you heal the wounds from your past, but will also give you the tools you need to face any future challenges from a compassionate and empowered place.Learn more here!___Connect with Karena:@helloinnerlight on Instagram, and YouTubehelloinnerlight.comSomatic Healing Meditations homepageFree mini-course: The Feel it to Heal it Mini-CourseJoin The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-communityEnrolling now! Rooted + Resilient Group Program

Who could you become if you felt more and more compassion for yourself and others? What would it feel like to shine the warm light of compassion on the dark places within? How would your life change if every action you took was infused with compassion?Compassion is not just a warm, fuzzy feeling; it's a powerful force that can heal our deepest wounds and connect us with the essence of who we truly are.Today's soothing somatic meditation to deepen your compassion is a gentle and regulating journey within designed to help you cultivate authentic compassion.This meditation is an invitation to come home to yourself, to recognize your inherent worth, and to carry the light of compassion with you, both during and beyond this practice.___Episode timing:00:00 - The healing power of compassion03:04 - Somatic Meditation to Deepen Your Compassion: soothing + regulating breathing07:45 - Somatic Meditation to Deepen Your Compassion: cultivating compassion within16:03 - Somatic Meditation to Deepen Your Compassion: deepening into compassion29:06 - conclusion___For a short time only, enrollment is open for my group coaching program, Rooted + Resilient.In Rooted + Resilient, you'll learn a tested and true approach to inner work that will not only help you heal the wounds from your past, but will also give you the tools you need to face any future challenges from a compassionate and empowered place.Learn more here!___Connect with Karena:@helloinnerlight on Instagram, and YouTubehelloinnerlight.comSomatic Healing Meditations homepageFree mini-course: The Feel it to Heal it Mini-CourseJoin The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-communityEnrolling now! Rooted + Resilient Group Program

You've probably heard that in order to heal, you need to feel your emotions. This is absolutely true, but it can be hard to know HOW exactly to do that.In our fast-paced world, most of us are lost in our thoughts, disconnected from our bodies, and stuffing our true feelings.In this episode of Somatic Healing Meditations, I guide you on a soothing journey inward with a somatic meditation designed specifically to help you feel your emotions in a deep, body-centered way. This isn't about getting rid of feelings or over-analyzing them. It's about truly feeling and understanding them, allowing for natural emotional release and relief.___Episode timing:00:00 - Feel Your Emotions To Heal04:26 - Somatic Meditation To Feel Your Emotions (using Havening Techniques® and Regenerating Images in Memory®)29:55 - ConclusionLearn more about Havening Techniques and the science behind them___For a short time only, enrollment is open for my group coaching program, Rooted + Resilient.In Rooted + Resilient, you'll learn a tested and true approach to inner work that will not only help you heal the wounds from your past, but will also give you the tools you need to face any future challenges from a compassionate and empowered place.Learn more here!___Learn more about how to feel your emotions in The Feel It to Heal It Mini-Course!Offered totally free on my website, this mini-course can help you learn a body-centered approach to feeling your feelings in a healing way as you deepen your connection to the wisdom of your body.Enroll now!___Connect with Karena:@helloinnerlight on Instagram, and YouTubehelloinnerlight.comSomatic Healing Meditations homepageFree mini-course: The Feel it to Heal it Mini-CourseEnrolling now! Rooted + Resilient Group Program

Feeling lost or disconnected from your inner self? You're not alone. In our busy world, it's easy to lose touch with the quiet voice within that knows who we are at our core and holds tightly to our deepest truths.In this episode of Somatic Healing Meditations, I guide you on a soothing and regulating journey to explore your inner world using Havening Techniques®.This Havening Exercise to Find Your Inner Self will help you drop beneath your thoughts and reconnect with the more authentic essence of who you truly are. This is a journey of listening deeply and creating a supportive relationship with yourself on a deep level.___Episode Timing00:00 - Your Inner Self02:21 - The Biggest Misconception That Keeps Us Disconnected From Our Inner Selves05:57 - Havening Exercise To Find Your Inner Self35:06 - ConclusionLearn more about Havening Techniques and the science behind them___Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!Learn more and enroll here!___Connect with Karena:@helloinnerlight on Instagram, and YouTubehelloinnerlight.comSomatic Healing Meditations homepageFree mini-course: The Feel it to Heal it Mini-CourseJoin The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-communityFree training: The Secret Wisdom of Your Triggers

If you've ever struggled with anxiety, then you know how difficult it can be to break free from its grasp.The truth is that anxiety and stress are more than just emotional states. They trigger a physiological and biochemical cascade of stress hormones and neurotransmitters in your brain and body, which make it hard to find peace and calm within.This 15-minute meditation to effectively reduce anxiety and stress utilizes Havening Techniques® to bring calm to your mind and body by down-regulating your stress response deep in your nervous system. Give it a try now!__Episode timing -00:00 - Reduce Your Anxiety And Stress with Havening Techniques02:16 - Meditation to Reduce Your Anxiety And Stress15:56 - ConclusionLearn more about Havening Techniques and the science behind them__Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!Learn more and enroll here!__Connect with Karena:@helloinnerlight on Instagram, and YouTubehelloinnerlight.comSomatic Healing Meditations homepageFree mini-course: The Feel it to Heal it Mini-CourseJoin The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-communityFree training: The Secret Wisdom of Your Triggers

Moments of uncertainty are a natural part of growth and healing, but it's hard to know how to deal with uncertainty because it often feels unsettling and uncomfortable.The truth is, it's normal not to have everything figured out. And you'll inevitably need to step outside your predictable comfort zone on your healing journey.Join me for a soothing guided meditation designed to help you navigate these unsteady moments with compassion and grace. We'll explore how to embrace the unknown, reconnect with your inner calm, and release the fears that have been holding you back.___Episode timing:00:00 - How To Deal With Uncertainty03:44 - Guided Meditation to Find More Calm in Uncertain Times28:07 - ConclusionLearn more about Havening Techniques and the science behind themLearn all about Iffirmations here___Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!This powerful 75 minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!Learn more and enroll here!__Connect with Karena:@helloinnerlight on Instagram, and YouTubehelloinnerlight.comSomatic Healing Meditations homepageFree mini-course: The Feel it to Heal it Mini-CourseJoin The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-communityFree training: The Secret Wisdom of Your Triggers

While society often tells us to "stay strong" and suppress our tears, the truth is that allowing ourselves to cry when we need to is actually a profound act of self-care that supports our overall health and well-being.So, if you need a good cry right now, let's get those tears flowing with this gentle and supportive body-centered meditation for when you need a good cry.This gentle meditation will help you drop into your body and draw closer to the parts of you that need a good cry right now. By connecting with yourself and your feelings in this way, not only will it help you let your tears flow, but it will also help you connect with your feelings in a loving way that helps them move through you and naturally release.__Episode timing -00:00 - Health Benefits of Crying03:10 - Meditation For When You Need A Good Cry (using Regenerating Images in Memory®)28:24 - Conclusion__Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!Learn more and enroll here!__Connect with Karena:@helloinnerlight on Instagram, and YouTubehelloinnerlight.comSomatic Healing Meditations homepageFree mini-course: The Feel it to Heal it Mini-CourseJoin The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-communityFree training: The Secret Wisdom of Your Triggers

If you're tired of being trapped in an endless loop of thoughts and long to find some peace from overthinking, it's time to dig deeper. In this episode of Somatic Healing Meditations, we explore the roots of overthinking and uncover why we fall into this exhausting habit in the first place.This Somatic Meditation to Stop Being an Overthinker is designed to help you break free from the mental treadmill by getting to the root of your overthinking. Instead of just trying to control or change your thoughts, you'll be guided to connect with the deeper emotions and body sensations that are driving this exhausting habit.__Episode timing:00:00 - Understand The Roots of Overthinking05:12 - Somatic Meditation to Stop Being An Overthinker (using Regenerating Images in Memory®)34:29 - Conclusion__This is part 2 in a 2-part series on How To Stop Overthinking Everything!Try the Somatic Practice to Stop Overthinking Everything from last week's episode as well!__Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!Learn more and enroll here!__Connect with Karena:@helloinnerlight on Instagram, and YouTubehelloinnerlight.comSomatic Healing Meditations homepageFree mini-course: The Feel it to Heal it Mini-CourseJoin The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-communityFree training: The Secret Wisdom of Your Triggers

Are you caught in the endless loop of overthinking everything? Overthinking is incredibly common, but also deeply misunderstood. The truth is that overthinking isn't just a mental habit—it's a signal from your body and emotions, calling for your attention.In this episode of Somatic Healing Meditations, Karena delves into the somatic roots of overthinking and shares practical, body-centered techniques to help you break free. She guides you through a powerful somatic practice designed to interrupt your looping thoughts and gently shift your focus from your mind to your body, fostering a sense of peace, calm, and deeper regulation.Tune in to uncover the true reasons behind your overthinking and learn how to address it at its source for lasting relief.Note: this is part 1 in a 2-part series on how to stop overthinking everything! Next week we're going to be uncovering the emotional roots of overthinking.__Episode timing:00:00 - What causes overthinking? 06:03 - Somatic Practice to Stop Overthinking Everything: Havening® to regulate your nervous system 16:53 - Somatic Practice to Stop Overthinking Everything: Body scan to drop into your body27:20 - ConclusionLearn more about Havening Techniques and the science behind them__This episode is brought to you by my free mini-course: The Feel It to Heal It Mini-Course!Offered totally free on my website, this mini-course can help you learn a body-centered approach to feeling your feelings in a healing way as you deepen your connection to the wisdom of your body.Enroll now!__Connect with Karena:@helloinnerlight on Instagram, and YouTubehelloinnerlight.comSomatic Healing Meditations homepageFree mini-course: The Feel it to Heal it Mini-CourseJoin The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

Creating a more supportive relationship with yourself means turning your attention inward, honoring your needs, feeling your feelings, and listening to your own inner voice.In today's guided meditation, we'll practice embracing our feelings and connecting with our inner world in a way that's soothing, clarifying, and deeply supportive. This meditation uses Havening Techniques® to help us connect with our bodies and find calm, followed by Regenerating Images in Memory® (RIM) to dive deeper.Episode timing:00:00 - You deserve a more supportive relationship with yourself03:50 - Guided Meditation to Create A More Supportive Relationship With Yourself: Havening for calm and connection15:38 - Guided Meditation to Create A More Supportive Relationship With Yourself: RIM to go deeper32:07 - ConclusionLearn more about Havening Techniques and the science behind them__

When life feels like a whirlwind of to-do lists, responsibilities, and emotional turbulence, it's easy to feel consumed by overwhelm. This sense of being swamped can cloud our judgment, limit our choices, and leave us feeling trapped in a cycle of stress and anxiety.But what if, instead of trying to eliminate the overwhelming factors, we could change our relationship with the overwhelm itself? What if we could create space within ourselves to breathe, shift the feelings of overwhelm, and regain our clarity? This is the transformative power of today's meditation!Guided by nervous system specialist Raquel DuBois, this somatic practice invites you to explore how to change your relationship with overwhelm. Through this guided somatic practice, you will gently tune into your body to decrease your internal tension and find more clarity within.By doing so, you create a sense of spaciousness within your nervous system, allowing you to step back and see your challenges through a more aligned and peaceful perspective. This newfound inner space provides the flexibility to navigate your overwhelm with more ease and resilience.Episode timing:00:00 - Create internal spaciousness to manage overwhelm05:47 - Somatic Practice to Manage Overwhelm15:58 - Conclusion__Connect with Raquel DuBois hereCheck out The Expansion Oracle Deck (An Evolutionary Tool for Nervous System Healing)! (Available for pre-sale now. All prices in AUD)__Connect with Karena:@helloinnerlight on Instagram, and YouTubehelloinnerlight.comSomatic Healing Meditations homepageFree mini-course: The Feel it to Heal it Mini-CourseJoin The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

Sometimes we forget how much courage and strength it takes to move on from past wounds and traumas and still face the world with empathy, compassion, and vulnerability.Take a moment today to hype yourself up for the incredible person you are and the incredible strength and courage it's taken to walk this healing path.I made this Somatic Meditation to Hype Yourself Up in the hope that it gently reminds you of your inherent worth, deep inner wisdom, and heart-centered courage. I hope you enjoy it!Episode timing:00:00 - You deserve to hype yourself up02:11 - In this somatic meditation, we use iffirmations (not affirmations)04:54 - Guided Somatic Meditation to Hype Yourself Up13:34 - Iffirmations to Hype Yourself Up21:30 - ConclusionLearn all about Iffirmations here__This episode is brought to you by my free mini-course: The Feel It to Heal It Mini-Course!Offered totally free on my website, this mini-course can help you learn a body-centered approach to feeling your feelings in a healing way as you deepen your connection to the wisdom of your body.Enroll now!__Connect with Karena:@helloinnerlight on Instagram, and YouTubehelloinnerlight.comSomatic Healing Meditations homepageFree mini-course: The Feel it to Heal it Mini-CourseJoin The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

Instead of striving to be your best self or your highest self, what would it feel like to be your FAVORITE self? Your favorite self is the most authentic and joyful version of you, defined entirely by your own values, desires, and passions. It's free from the pressures of perfection and societal expectations, focusing instead on what genuinely makes you happy and fulfilled.In this guided meditation to be your favorite self, you'll embark on a soothing journey to connect with your favorite self using the powerful technique of Regenerating Images in Memory® (RIM). This method allows you to bypass surface thoughts and dive deeply into your true feelings and desires, uncovering the authentic self that resides within you.Episode timing00:00 - What it means to be your favorite self03:30 - Be Your Favorite Self Guided Meditation23:44 - Conclusion__Other episodes mentioned:Somatic Meditation for Emotional ReleaseCalm Down When Triggered__

When we practice self-compassion, we create a sacred space for healing. Embracing ourselves as we are allows us to transform our pain into wisdom and our shame into self-love. Plus, it gives us the courage to face our lives with more clarity and grace.Let's make self-compassion a daily practice and unlock the door to deep transformation. Remember, you deserve all the love and care you offer to others.Enjoy this 5-minute self-compassion break using iffirmations!Episode timing:00:00 - You Deserve Self-Compassion01:22 - Self Compassion Break Part 1: Soothing + Regulating Breathing03:57 - Self-Compassion Break Part 2: Iffirmations for Increasing Self-Compassion7:00 - ConclusionLearn all about Iffirmations here__

Welcome to this soothing somatic meditation for when the world feels out of control. I designed it to be a sanctuary where you can soothe your nervous system and connect with your loving inner voice amidst the chaos of the world.As you listen, you'll be gently guided to use my 2 favorite emotional processing techniques: Havening Techniques® and Regenerating Images in Memory® to feel your feelings, soothe your nervous system, and let your emotions move through you so you can connect more deeply with your wise and loving inner voice that can carry you through. This is your time to be with yourself, to honor your feelings, and to let your emotions move through you.Episode timing00:00 - Taking care of yourself when the world feels out of control03:22 - Soothing Somatic Meditation Part 1: Soothe your distress with Havening Techniques®17:05 - Soothing Somatic Meditation Part 2: Body-centered emotional processing using Regenerating Images in Memory®31:25 - ConclusionLearn more about Havening Techniques and the science behind them__

In this episode of Somatic Healing Meditations, I guide you through a simple, repeatable parts work process to help you connect with and tend to your emotional inner world in a supportive and healing way.This new paradigm of emotional self-care is rooted in compassion and acceptance and will help you have greater insight into the inner workings of your emotions as you learn to process them more deeply.__Episode timing00:00 - The Importance of Effective Emotional Self-Care03:13 - Body-Centered Parts Works Process Step 1: Feel Your Emotions in Your Body11:18 - Body-Centered Parts Works Process Step 2: Important Understandings About This Part13:52 - Body-Centered Parts Works Process Step 3: 3 Essential Questions to Go Deeper20:34 - Conclusion__Other episodes mentioned:Episode 004: Calm Down When Triggered (A Havening® Exercise for Emotional Well-Being)Episode 005: How To Heal Your Emotional Triggers (At The Roots)Episode 016: Somatic Meditation For Emotional Release__