Somatic Healing Meditations

Latest Episodes:

Somatic Self-Compassion Practice (For Days When You're Struggling) May 09, 2025

Show notes

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.

🩷 Press play and experience the healing power of self-compassion.

In this episode:

The Healing Power of Self-Compassion
Somatic Self-Compassion Practice using Havening Techniques
- How To do Self-Havening
- Connecting With Your Felt Sense
- Iffirmations To Normalize Your Struggle
- Iffirmations To Soften Toward Yourself

Learn more about Havening Techniques and the science behind them

Havening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org

Iffirmations to Cultivate 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 would it feel like to stop fighting with my feelings?
What would it be like to just accept my feelings right now?
What if my reaction here actually makes sense in a way?
Of course I feel this way because …

Iffirmations to Soften Toward Yourself

What if I can soften my heart towards myself right now?
What would it be like to soften my heart toward the part of me that’s struggling right now?
What if I can start to accept myself where I am and as I am?
What if I can love and accept myself even when I’m struggling?
What if I can love and accept myself especially when I’m struggling?
Who would I become if I could release my self-judgment and foster self-understanding instead?
What if I can gently be more accepting toward myself?
What would it feel like to become a steady source of love and compassion in my life?
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 …

🌟 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
Find ALL of the amazing Somatic Healing Meditations here
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
1:1 Somatic Healing Sessions with Karena

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

Break the Cycle of Procrastination: Havening To Move Forward Without Force May 02, 2025

Show notes

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

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?

🌟 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
Find ALL of the amazing Somatic Healing Meditations here
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
1:1 Somatic Healing Sessions with Karena

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

The Truth Will Regulate You (A Somatic Meditation for Emotional Honesty) Apr 25, 2025

Show notes

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.

🌀 Press play and experience the healing power of emotional honesty.

In this episode:

The Healing Power of Emotional Honesty
Somatic Meditation for Emotional Honesty (using Regenerating Images in Memory)

🌟 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
Find ALL of the amazing Somatic Healing Meditations here
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
1:1 Somatic Healing Sessions with Karena

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

Be Here Now: A Somatic Meditation to Slow Down And Feel Apr 18, 2025

Show notes

Be here now. 😌 It’s a phrase we’ve all heard countless times—but what does it really mean?

And how do we actually live it, especially when the world feels overwhelming and our thoughts won’t slow down?

In this episode of Somatic Healing Meditations, you’ll be gently guided into presence—not by efforting, but by softening. By slowing down. By feeling what’s already here. Because your body is always in the present moment—and turning toward it with compassion can shift everything. 🫶

From a somatic healing perspective, slowing down and attuning to what’s real in this moment isn’t just helpful… it’s essential. It interrupts the spirals, regulates the nervous system, and reconnects us with something steady and true inside ourselves.

If your system is craving calm, clarity, or simply a moment to be, this episode is an invitation to come home to your body—and discover the quiet kind of healing that lives in presence.

In this episode:

How to Be Here Now
Somatic Meditation To Slow Down & Feel:
- How to do Self-Havening
- Orienting to the present moment
- Iffirmations to Be Here Now

Learn more about Havening Techniques and the science behind them

Learn all about Iffirmations here

If being here now is really hard because you’re spinning in urgency and anxiety, try Episode 071 first: Overcome Time Anxiety: A Somatic Meditation To Break the Cycle of Urgency And Pressure

Havening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org

🌟 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 Be Here Now 🌿

What if I can simply be here now?
What if I don’t have to force myself back—what if I can just return to my senses in this moment?
What would it be like to reconnect with my body, gently and without judgment?
What if every time I come back to my body, I come back to myself?
What if I can allow my presence to soften into this moment, more and more?
What if it’s safe for me to be here now?
What if I could give myself permission to be here with my body and my feelings—just as they are?
What would it be like to welcome myself back, more and more, with each breath?
What if I can release the pressure to be anywhere but here?
What would it feel like to meet myself with kindness, right here and now?
What if, beneath all the noise, there’s a quiet presence that’s always here?
What if this presence is always within me—and I can choose to connect with it at any time?
More and more, I allow myself to slow down and feel.
More and more, I choose to be here now.

Connect with Karena:

@helloinnerlight on Instagram, and YouTube
helloinnerlight.com
Find ALL of the amazing Somatic Healing Meditations here
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
1:1 Somatic Healing Sessions with Karena

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

Overcome Time Anxiety: A Somatic Meditation To Break the Cycle of Urgency And Pressure Apr 11, 2025

Show notes

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. 💜

In this episode:

Understanding Time Anxiety
Somatic Meditation To Overcome Time Anxiety
- How to do Self-Havening
- Get a Felt Sense of Your Time Anxiety
- Havening with Distractions to Regulate and Rewire

Learn more about Havening Techniques and the science behind them

Havening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org

🌟 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
Find ALL of the amazing Somatic Healing Meditations here
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
1:1 Somatic Healing Sessions with Karena

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

Compassionate Body Scan Meditation Apr 04, 2025

Show notes

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

🌟 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
Find ALL of the amazing Somatic Healing Meditations here
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
1:1 Somatic Healing Sessions with Karena

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

Struggling to Regulate Your Nervous System? Go Deeper With Somatic Emotional Processing Mar 28, 2025

Show notes

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

🌟 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
Find ALL of the amazing Somatic Healing Meditations here
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
1:1 Somatic Healing Sessions with Karena

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

What Is Your Body Trying to Tell You? (A Somatic Meditation To Listen To Your Body) Mar 21, 2025

Show notes

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?

💛 Press play and begin your journey inward.

🔔 Don’t forget to subscribe for more somatic meditations!

In this episode:

The healing power of listening to your body
Somatic Meditation To Listen To Your Body (using Regenerating Images in Memory)

🌟 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
Find ALL of the amazing Somatic Healing Meditations here
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
1:1 Somatic Healing Sessions with Karena

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

Daily Nervous System Reset (A Somatic Practice to Feel More Calm and Centered) Mar 14, 2025

Show notes

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

🌟 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
Find ALL of the amazing Somatic Healing Meditations here
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
1:1 Emotional Healing Coaching Sessions with Karena

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

What Do You Need To Feel Supported? (A Somatic Meditation For Deep Self-Care) Mar 07, 2025

Show notes

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. 💛

In this episode:

The Art of Deep Self-Care
Somatic Meditation For Deep Self-Care:
- Soothing Breathwork to drop in deeply
- Connecting with your inner world using Regenerating Images in Memory®

🌟 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: