Somatic Healing Meditations

This episode is brought to you by The Co-Regulation Community! The Co-Regulation Community is my brand new offering to help you soothe your stress on a deep body level, while also rewiring your nervous system for more authenticity, resilience, and peace.

Learn more here: https://helloinnerlight.com/the-coregulation-community

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

Learn more about Havening Techniques and the science behind them

Join The Co-Regulation Community now!

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Havening Exercise for when you're feeling stuck Apr 26, 2024

Show notes

Feeling stuck?

In the ebbs and flows of life, we all feel stuck sometimes. Whether it’s subconscious internal resistance holding you back, emotional inertia keeping you stuck, or simply a dysregulated nervous system unsure if it’s safe to move forward, this exercise can help you get unstuck in a meaningful way.

In this episode of Somatic Healing Meditations, I guide you through a Havening® Exercise to help you get unstuck. Using Havening Techniques® and iffirmations, this exercise can help you rewire the stuck patterns in your nervous system while gaining a deeper and more compassionate understanding of why you’re feeling stuck in the first place.

Episode timing:

00:00 - Feeling stuck? Havening can help!

03:27 - Havening Exercise to Get Unstuck: Rewiring the stuck patterns in your nervous system

20:20 - Havening Exercise to Get Unstuck: Iffirmations for Compassionate Acceptance

23:25 - Havening Exercise to Get Unstuck: Understanding why you’re stuck

28:29 - Havening Exercise to Get Unstuck: Iffirmations for Moving Forward

33:03 - Conclusion

In the Co-Regulation Community, I’ll be teaching live nervous system regulation classes so that you can regularly practice effective body-centered techniques that help you step off the roller coaster of stress, anxiety, and overwhelm while creating more capacity in your nervous system for resilience, self-compassion, inner peace, and overall well-being.

Learn more here: https://helloinnerlight.com/the-coregulation-community

Plus, you’re invited to a free nervous system regulation class with me to kick it all off on Sunday, April 28th, 2024! You can learn more and enroll here: https://helloinnerlight.com/free-class

Iffirmations for when you feel stuck:

What if it’s okay that I’m feeling stuck right now?

What if it’s totally normal to sometimes feel stuck, frozen, or confused?

What would it be like to soften my heart to myself and this feeling in this moment?

What would it feel like to embrace all parts of myself, even the parts that feel stuck?

What would it be like to be more gentle with myself?

What if I’m more resilient, adaptable, and capable than I realize?

What if I can welcome this moment in life, even if it feels difficult?

What if I can stop fighting with this stuck feeling and instead understand it more compassionately?

What if I can see this stuck feeling as an invitation to go deeper?

What if this feeling actually makes sense in a way?

Sentence leads to understand why you’re stuck:

What if this feeling makes sense in a way because…

Because what I’m really feeling deep down is…

And what feels most stuck to me is…

What I really want or need when I feel this way is…

What I’m realizing now is…

How it feels to realize that is…

Giving voice to anything else that wants to be known until that feels complete.

Iffirmations to move forward:

What if it’s safe for me to begin to move out of these stuck patterns now?

What if it’s safe for me to move forward toward what I truly desire?

What would it be like to take a step forward?

What if I can simply move forward one step at a time?

What if one step at a time is enough?

What if I could move forward with greater ease and clarity than before?

What would it feel like to get unstuck and move forward without forcing or fighting?

What if I can find new, more aligned motivation within me that will help me move forward?

More and more, I’m open to the possibility of moving forward.

More and more, I’m moving forward one step at a time.

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

Learn more about Havening Techniques and the science behind them

Free nervous system regulation class: Sign up now!

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Nervous System Reset (using Havening Techniques) Apr 19, 2024

Show notes

Are you feeling stressed, reactive, overwhelmed, spacey, disconnected, or anxious? So many of the symptoms that disrupt our lives are simply symptoms of a dysregulated nervous system.

But here's the good news: you have the power to reset your nervous system and reclaim your well-being.

In this episode of Somatic Healing Meditations, Karena guides you through a quick and effective Nervous System Reset using Havening Techniques®. Havening is a potent tool for regulating the nervous system, as it helps calm the amygdala—the epicenter of our stress response deep within the brain.

Episode timing:

00:00 - Reset Your Nervous System with Havening Techniques

03:10 - Nervous System Reset Part 1: Nervous System Regulation Exercise

10:59 - Nervous System Reset Part 2: Creating Emotional Flow for more Regulation

27:27 - Conclusion

🌟 This episode is brought to you by The Co-Regulation Community! The Co-Regulation Community is my brand new offering to help you soothe your stress on a deep body level, while also rewiring your nervous system for more authenticity, resilience, and peace.

Learn more here: https://helloinnerlight.com/the-coregulation-community

Plus, you’re invited to a free nervous system regulation class with me to kick it all off on Sunday, April 28th, 2024! You can learn more and enroll here: https://helloinnerlight.com/free-class

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

Join The Co-Regulation Community!

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

Parts Work Meditation for Self-Compassion Apr 05, 2024

Show notes

Here is a powerful self-compassion practice that can help you process your emotions and find more self-understanding when you’re struggling!

In this episode of Somatic Healing Meditations, Karena guides you through a powerful parts work meditation for self-compassion.

In this parts work meditation, you’ll come into contact with a wounded or vulnerable part of yourself that’s struggling and offer that part of you compassion, wisdom, and support in a body-centered and truly healing way.

This can help you grow in self-compassion and self-understanding as well as help stuck emotions move through your body so that you get unstuck and feel some significant relief.

Episode timing

00:00 - The Healing Power of Self-Compassion

04:16 - Parts Work Meditation for Self-Compassion (using Regenerating Images in Memory®)

35:15 - Conclusion

This episode of Somatic Healing Meditations is brought to you by Karena’s free minicourse: The Feel it to Heal it Mini-Course

In five powerful mini-lessons, this course will teach you an effective body-centered way to connect with your feelings more, and then use that deepening awareness of your feelings as a tool for healing and authentic living.

Enroll now!

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

Learn more about Havening Techniques and the science behind them

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Somatic Meditation for Self-Empowerment (using Havening and Iffirmations)! Mar 29, 2024

Show notes

Do you ever find yourself holding back, playing small, or letting doubts and fears overshadow your brilliance? You’re not alone. As sensitive souls, we often struggle to fully embrace our power and shine as our authentic selves in a world that sometimes feels overwhelming.

But today, I invite you to embark on a journey toward more self-empowerment with me.

Welcome to another episode of Somatic Healing Meditations, where we delve deep into the realms of self-discovery, healing, and empowerment.

In this episode, I guide you on a powerful journey inwards so that you can open to more self-empowerment and deeply understand your unique and authentic personal power.

What is Self-Empowerment?

Self-empowerment is more than just a buzzword; it’s a profound journey of self-love, resilience, and transformation. It’s about recognizing our inherent worth and potential, daring to live boldly and unapologetically, and creating a life of purpose and joy. It’s a courageous journey toward embodying our authenticity and owning our strength.

Episode timing:

00:00 - Embracing Your Power

02:33 - Somatic Meditation for Self-Empowerment: Self-Havening to Calm Your Nervous System

09:08 - Somatic Meditation for Self-Empowerment: Iffirmations for Self-Empowerment

14:23 - Somatic Meditation for Self-Empowerment: Embodying Authentic Empowerment with Regenerating Images in Memory

33:28 - Conclusion

Iffirmations for Self-Empowerment:

What if I can step into more confidence, authenticity, and empowerment?

What would it be like to tap into my inner strength and clarity to support my dreams?

Who would I become if I began to recognize my inherent worth and embrace my authenticity?

What would it be like to prioritize my big dreams and desires?

What if I’m allowed to honor my needs and advocate for myself?

What would it be like to own my strengths?

What if I’m worthy of expanding and taking up space?

What would it be like to fully acknowledge my worth?

What would it be like to give myself permission to be unapologetically me?

What if being unapologetically me is my birthright?

What if being unapologetically me is my best route forward?

What if I can unapologetically share my ideas, passions, and expertise?

What if I’m the author of my own story?

What would it be like to use my voice and act on my vision freely and without fear?

What if the true essence of me is bigger than I know?

What if I can lovingly accept a bigger version of me?

What if I started to align with that expansive essence within more and more every day?

What if I’m deserving of success and worthy of the good things life has to offer?

What if I’m more powerful than I realize?

What if I’m more powerful than I realize because …

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

EPS 005 - Heal Your Emotional Triggers (at the roots!)

🌟🌟🌟 Sign up for the free Feel it To Heal it Mini-Course: The Feel it to Heal it Mini-Course 🌟🌟🌟

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Somatic Journaling: A Step-By-Step Guide Mar 22, 2024

Show notes

Discover how somatic journaling can unlock new depths of insight and healing in your life!

Somatic journaling is a transformative approach to journaling that invites us to listen to our inner sensations so we can forge a deeper connection with our authentic selves and deep inner knowing.

By tuning into our body cues and sensations, we unearth profound insights into our true emotions and gain invaluable perspective on the roots of our issues.

We also often get access to information and knowings that have been living just below the surface of our thoughts, offering us a deeper and more holistic understanding of ourselves, our lives, and our motivations.

In this episode of Somatic Healing Meditations, Karena gives you a step-by-step guide to a somatic journaling process that can help you dive beneath your thoughts and connect more strongly with the wisdom of your body.

In this episode

Take your journaling deeper with somatic journaling
About this somatic journaling process
Somatic Journaling Exercise
- Step 1 - Connect with your body
- Step 2 - Feel your feelings in your body
- Step 3 - Diving deeper + journal prompts
- Step 4 - Whole self integration + journal prompts

Other Regenerating Images in Memory® Exercises you can try:

EPS 008 - Guidance From Your Future Self Meditation

Enjoy more like this: RIM® Exercises, Somatic Journaling

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

Learn more about Havening Techniques and the science behind them

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Havening® For When You're Feeling Off Mar 15, 2024

Show notes

We all have moments in life when we’re just feeling off. Sometimes, we just feel a dissonance that our minds can’t quite grasp.

During times like these it’s important to remember that it’s a normal part of being human to not have all of the answers, and to sometimes feel unable to articulate the unspoken weight on our hearts.

It’s also important to note that sometimes when we feel off there’s something inside us that’s trying to speak to us or get our attention.

Instead of judging yourself or pushing those feelings down, join me for this Havening exercise to help soothe and recenter yourself when you’re feeling off.

In this Havening exercise for when you’re feeling off, we’re going to feel our feelings and listen to the language of our bodies as we allow ourselves to reconnect with our inner resilience. And we’ll begin to release the blocks and burdens that are weighing us down and holding us back.

May this havening exercise offer you a gentle refuge, a space to honor the whispers of your heart and find solace in the gentle rhythm of your breath.

Episode timing

00:00 - Soothe and recenter yourself when you’re feeling off

02:03 - Guided Havening Exercise for When You’re Feeling Off

23:19 - Conclusion

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

➡️ Enroll in the free Feel it to Heal it Mini-Course here!

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Be Kinder to Yourself! (Somatic Exercise for Self-Kindness) Mar 08, 2024

Show notes

In the journey of self-healing and emotional growth, there's a profound yet often overlooked principle that holds immense transformative power: self-kindness. In a world where we're taught to prioritize toughness over tenderness, being kind to ourselves can feel like a radical act.

But, when we cultivate self-kindness, our lives get better in every way!

By learning to treat ourselves with warmth and gentleness, we buffer the stresses of life and face our challenges with greater ease and grace.

Through the lens of self-kindness, we learn to approach our wounds and struggles with tender care and honest reflection.

We learn to bear witness to our emotions and internal experience with gentleness. Rather than judging and suppressing our emotions, we learn to hold safe space for ourselves with loving awareness and acceptance.

And, as we extend kindness to ourselves, we nurture a sense of trust and connection in our relationship with ourselves, which allows us to have a deeper connection to our own inner wisdom and authenticity.

In this episode of Somatic Healing Meditations, Karena guides you through a somatic exercise for cultivating more self-kindness in a soothing and powerful way. This exercise is deeply regulating, plus it will help you understand and embody more self-kindness.

Episode timing:

00:00 - The power of cultivating self-kindness

03:49 - About today’s exercise

05:08 - Somatic Exercise for self-kindness (using Havening®, iffirmations and Regenerating Images in Memory®)

34:36 - Conclusion

Learn more about Havening Techniques and the science behind them

Learn more about Iffirmations here

Iffirmations for Self-Kindness

- What if I can soften my heart towards myself today?

- What if I’m worthy of love and kindness … especially from myself?

- What would it be like to consistently treat myself with more warmth and more kindness?

- What if it’s safe for me to become kinder and kinder to myself?

- What if I could feel more appreciation for the beauty within me?

- What if I could feel more acceptance for the struggle within me?

- What if I can look beneath my stories of self judgment and connect more with my true self?

- What if I could be gentle with myself even when things are difficult?

- What if I can honor my imperfections and allow myself to grow from my mistakes?

- Who could I become if I had more and more consistent access to self-compassion and kindness?

- More and more I choose to be kind to myself.

- More and more I choose me.

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

Learn more about Havening Techniques and the science behind them

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 Emotional Release Mar 01, 2024

Show notes

One thing that most people don’t realize is... SO MUCH of our stress, tension, overwhelm and confusion comes from suppressing our emotions instead of processing them in a way that allows them to be released.

Suppressing our emotions also disconnects us from our inner wisdom and authenticity, cluttering our thoughts and making us more prone to mood swings, irritability, and physical ailments.

But here's the good news: there's a way out. This somatic meditation for emotional release can help you connect with and give voice to your emotions in a way that helps them release naturally.

Having an emotional release in this way can relieve a bunch of stress, decrease your internal tension, boost your mental and emotional wellbeing, and increase your compassionate self awareness. Learning to feel your feelings in this way is truly a vital part of self care and self regulation, plus it can pave the way for greater emotional resilience and authenticity in your life.

Episode timing:

00:00 - The benefits of emotional release

02:47 - Somatic Meditation for Emotional Release (using Havening Techniques® and Regenerating Images in Memory®)

29:41 - conclusion

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer
Karena Neukirchner Lindell on LinkedIn
helloinnerlight.com
Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course
Somatic Healing Meditations homepage

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Heart Centered Decision Making Guided Meditation Feb 23, 2024

Show notes

Unlock the Power of Heart-Centered Decision Making! When you learn to make more heart centered decisions, the wisdom of your heart can lead you to more authentic choices, deeper intuitive wisdom, and a life filled with purpose and alignment.

In this episode of Somatic Healing Meditations, Karena guides you through a soothing Heart-Centered Decision Making Meditation. You’ll connect with your heart and learn how to get clarity and guidance so that you can make decisions that align with your authentic path and purpose!

Episode timing:

00:00 - Authenticity, self love and heart-centered decision making
02:24 - Science Meets Intuition: The little brain in the heart
03:23 - Receiving guidance from the heart
04:35 - Heart-Centered Decision Making Guided Meditation
28:53 - Conclusion

5 Reasons to Make Heart-Centered Decisions

Choose Authenticity Over External Expectations - When we operate from our hearts, we’re prioritizing our own authentic knowing over external expectations. This allows us to make decisions that are more aligned with our true values, greatest purpose, and joy.

Intuitive Wisdom and Clarity - The heart is often described of the seat of a deep inner knowing, and by tapping into this intuitive wisdom, we can gain clarity and insight that may not be accessible to our minds alone.

Compassionate Understanding - Making heart-centered decisions fosters a sense of compassion, empathy and connection towards ourselves and others. This more compassionate perspective can help us navigate challenging situations with grace.

Alignment With Our Purpose - When we make decisions from the heart, we’re aligning ourselves with a bigger sense of ourselves and our true values. This can lead us towards a life of greater fulfillment and meaning.

Emotional Resonance and Authentic Living - When our actions and decisions are guided by genuine emotion and inner wisdom, we’re honoring our unique path and embracing who we truly are. There’s nothing more healing than living in alignment with our authentic selves!

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn