Somatic Healing Meditations

Latest Episodes:

A Peaceful Pause: Somatic Meditation For The Winter Solstice Dec 20, 2024

Show notes

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)

🌟 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Havening To Cultivate More Self-Compassion Dec 13, 2024

Show notes

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

🌟 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!

Iffirmations to Cultivate More Self-Compassion:

Iffirmations to normalize/humanize your struggle:
- What if it’s okay to feel this way right now?
- What if lots of people struggle like this sometimes?
- What if there’s nothing wrong with me for feeling this way?
- What if my reaction here actually makes sense in a way?
- What if I can soften my heart to myself and this moment exactly as it is?
- What would it be like to acknowledge what I’m really feeling right now and love myself anyway?
- What if I can stop fighting with what is?
- What would it be like to just accept my feelings right now?
- What if I can love and accept myself even though I’m struggling?
Iffirmations to soften towards yourself:
- What if I can soften my heart towards myself today?
- What if I can start to accept myself where I am and as I am?
- What would it be like if I learned to honor myself, imperfections and all?
- Who would I become if I could release my self-judgment and foster self-understanding instead?
- What I can become a steady source of love and compassion in my life?
- What if I can have my back even when things are hard?
- What if I can be patient with myself?
- What if self-compassion is my best route forward?
- What if I truly and deeply deserve compassion?
- What if I truly and deeply deserve compassion, because …

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Somatic Practice For Stress Release Dec 06, 2024

Show notes

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

🌟 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

A Mind-Body Meditation To Cultivate Authentic Gratitude Nov 27, 2024

Show notes

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. 🌸💖

In this episode:

Authentic gratitude as a healing resource
Leaving toxic positivity behind
Mind-Body Meditation to Cultivate Authentic Gratitude

Somatic Resources for support when you’re not feeling grateful:

EPS 018: Havening For When You're Feeling Off

EPS 049: Supporting Yourself Through Strong Emotions (A Somatic Meditation For When You’re Freaking Out)

EPS 036: Meditation For When You Need A Good Cry

EPS 038: 15-Minute Meditation to Effectively Reduce Anxiety And Stress (Using Havening Techniques)

🌟 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Rest And Regulate: A Somatic Meditation For When You’re Emotionally Exhausted Nov 22, 2024

Show notes

Are you feeling emotionally exhausted right now? You’re not alone. 🩷 So many of us are dealing with a huge accumulation of stress (both emotional and otherwise)!

To heal emotional exhaustion, it’s important to realize that being emotionally exhausted usually means that our nervous system is dysregulated. To truly replenish and restore our energy, we need a somatic approach that gently and effectively supports our nervous system.

This deeply soothing somatic meditation is designed to regulate your nervous system and tone your vagus nerve, helping you step out of the relentless cycle of stress and into a space of rest and renewal. (Plus, it feels amazing!)

Give it a try now and let me know how it goes.

In this episode:

Understanding Emotional Exhaustion And Nervous System Regulation
Somatic Meditation For Deep Rest And Regulation:
- Soothing + Regulating Breathing
- Body Scan For Deep Rest

Take it a step further (somatic meditations to help you safely process your emotions):

EPS 016: Somatic Meditation For Emotional Release

EPS 027: Effective Emotional Self-Care: A Body-Centered Parts Work Process

EPS 018: Havening For When You're Feeling Off

🌟 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Somatic Meditation for Inner Strength Nov 15, 2024

Show notes

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

🌟 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Supporting Yourself Through Strong Emotions (A Somatic Meditation For When You’re Freaking Out) Nov 08, 2024

Show notes

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

🌟 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Finding Calm In The Chaos (A Guided Meditation To Soothe Your Body And Mind) Nov 01, 2024

Show notes

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

🌟 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Somatic Self-Love Practice (A Somatic Meditation For Self-Love And Support) Oct 25, 2024

Show notes

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 this episode:

The foundation of true self-love
Somatic Meditation For Self-Love And Support
- Deep Listening To Your Inner Self
- Bringing Support To All Parts Of You (Body-Scan)

🌟 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How To Stop Doomscrolling (Somatic Meditation To Break Your Social Media Addiction) Oct 18, 2024

Show notes

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

🌟 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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