Somatic Healing Meditations

Latest Episodes:

Heart-Centered Body Scan Meditation Feb 28, 2025

Show notes

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. 💛✨

In this episode:

The intelligence of your heart
Heart-Centered Body Scan Meditation:
- Heart Coherence Exercise
- Rotation of Consciousness

Related: More Body Scan Meditations

🌟 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
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.

Relaxation Vacation Guided Meditation Feb 21, 2025

Show notes

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

🌟 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
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.

Romanticize Your Life by Finding Your Glimmers (A Somatic Mindfulness Meditation) Feb 14, 2025

Show notes

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. 💛

BONUS: Download your Glimmers BINGO card here: https://helloinnerlight.com/somatic-healing-meditations/romanticize-your-life-by-finding-your-glimmers-a-somatic-mindfulness-meditation

In this episode:

Romanticize Your Life in an authentic and healing way
What are glimmers?
Somatic Mindfulness Meditation:
- Soothing Body-Centered Breathwork
- Finding Your Glimmers

🌟 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
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.

Name It To Tame It: Identify Your Feelings For Emotional Clarity And Relief Feb 07, 2025

Show notes

“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

🌟 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
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.

Stuck in Your Head? This Guided Somatic Meditation Will Help You Drop Into Your Body Jan 31, 2025

Show notes

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

🌟 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
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.

Somatic Journaling: Prompts To Get It Off Your Chest Jan 24, 2025

Show notes

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

🌟 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.

Humming Bee Breath To Relax And Rebalance Your Nervous System (Simple Bhramari Pranayama For Stress Relief) Jan 17, 2025

Show notes

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

🌟 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.

Guided Body Scan Meditation (To Regulate Your Nervous System) Jan 10, 2025

Show notes

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

🌟 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 Embody Your True Self (More And More) - A Guided Meditation Jan 03, 2025

Show notes

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

🌟 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 To Connect With Your True Self Dec 27, 2024

Show notes

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

🌟 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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