Somatic Healing Meditations

Latest Episodes:

How to Listen to Yourself (A Guided Meditation for Deep Listening) Nov 06, 2026

Show notes

Most of us have learned, in one way or another, to stop listening to ourselves. We push through difficult feelings, minimize our struggles, put our needs aside, and become so accustomed to ignoring what's happening inside of us that we may not even realize how disconnected we've become from ourselves.

But how can we truly care for ourselves if we don't know what we're feeling, what we need, or what we really want?

Learning how to listen to yourself is one of the most important things you can do for your healing and your relationship with yourself. And there's often an enormous sense of relief that comes from finally acknowledging what you've been feeling, understanding why you've been struggling, and recognizing what you actually need.

In this episode of Somatic Healing Meditations, I'll guide you through a gentle somatic meditation to help you slow down, reconnect with your body, and listen more deeply to what's happening inside of you.

Through this practice of deep somatic listening, you'll have an opportunity to explore feelings and needs you may have been overlooking, connect with parts of yourself that need your attention, and begin developing a more compassionate, understanding relationship with yourself. It's a beautiful way to reconnect with your own inner knowing and learn to give yourself the care you truly need.

Perfect for learning how to listen to yourself, somatic listening, self-connection, emotional awareness, self-compassion, and healing.

In this episode:

Why Learning To Listen To Yourself Is Essential To Healing
Guided Meditation for Deep Listening

Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?

Come join me in Somatic Healing Hub!

SHH is a deeply supportive online community with the structure, support, and somatic practices to help you feel better in your body, care for your nervous system, and create lasting change in your life.

Plus, you'll get ad-free access to the Somatic Healing Meditations podcast!

Each week, I guide multiple live somatic healing classes where we practice soothing, science-backed techniques to regulate our nervous systems, reconnect with ourselves, and support our healing together.

You'll also have access to monthly group coaching with me, heart-centered workshops, and an extensive library of body-based healing resources to support you between sessions.

Your nervous system. Your emotions. Your healing. Lovingly supported.

Learn more and enroll now!

Go deeper on your somatic healing journey:

Follow @helloinnerlight on Instagram, and YouTube
Find ALL of the amazing Somatic Healing Meditations here
Submit a question for the podcast: Your Healing, Your Questions
Free mini-course: The Feel it to Heal it Mini-Course
Join me on a retreat! https://helloinnerlight.com/retreats
Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub

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Reconnect With Your Inherent Worthiness (A Healing Meditation) Oct 30, 2026

Show notes

What would it feel like to truly know your own worth? To have a deep sense of your inherent goodness and value, and to experience yourself as someone worthy of love, kindness, and care, even when you're struggling or making mistakes?

In this episode of Somatic Healing Meditations, I'll guide you through a healing meditation to help you reconnect with your inherent worthiness and cultivate a more deeply felt sense of self-worth and enoughness.

We'll use gentle, open-ended questions called iffirmations, along with somatic awareness, to explore new possibilities for how you experience yourself. We'll also connect with the possibility that somewhere within you, there's a part that already knows your inherent goodness and value, even if other parts of you are still struggling with feelings of inadequacy.

This is the third and final meditation in my Healing Unworthiness series, where we've been exploring the 3 R's of Transformational Healing: Regulate, Roots, and Re-Orient.

After learning how to soothe feelings of shame and connect with the deeper emotional wounds underlying unworthiness, we're now focusing on cultivating a new way of experiencing ourselves. Re-Orient helps us reconnect with the supportive qualities and capacities within us that may have become buried beneath years of conditioning, painful experiences, and self-criticism.

If you've been struggling to feel good enough, I hope this meditation helps you begin experiencing more of the love, compassion, and appreciation you deserve in your relationship with yourself.

Perfect for healing unworthiness, cultivating self-worth and self-love, reconnecting with your inherent value, and developing a more compassionate relationship with yourself.

This is Part 3 in The 3-Part Series to Heal Unworthiness:

Part 1: Feeling Unworthy? A Guided Meditation to Soothe Shame and Self-Judgment

Part 2: Why You Never Feel Good Enough (A Meditation to Heal the Roots of Unworthiness)

The 3 R’s of Transformational Change Explained

In this eipisode:

How to Cultivate Authentic Worthiness
Healing Meditation To Reconnect With Your Inherent Worth
- Soothing and Regulating Breathing
- Iffirmations To Reconnect With Your Inherent Worthiness
- Getting A Felt Sense of Your Inherent Value

ANNOUNCEMENT: Applications for Rooted + Resilient are closing!

If you’re ready to go deeper in your healing, Rooted + Resilient is my six-month VIP coaching program and the most powerful way to work with me.

Together, we’ll go beneath the surface to work with the deeper wounds, subconscious patterns, and emotional experiences that can keep you feeling stuck, even when you understand your patterns and have already done a lot of healing work.

Through deep somatic emotional processing, personalized support, and ongoing guidance, you’ll have the space to create meaningful shifts from the inside out and build a more grounded, connected, and resilient relationship with yourself.

Learn more and apply!

Go deeper on your somatic healing journey:

Follow @helloinnerlight on Instagram, and YouTube
Find ALL of the amazing Somatic Healing Meditations here
Submit a question for the podcast: Your Healing, Your Questions
Free mini-course: The Feel it to Heal it Mini-Course
Join me on a retreat! https://helloinnerlight.com/retreats
Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub
APPLICATIONS NOW OPEN: Rooted + Resilient

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Why You Never Feel Good Enough (A Meditation to Heal the Roots of Unworthiness) Oct 23, 2026

Show notes

Have you ever wondered why, despite all the inner work you've done, some part of you still feels like you'll never be good enough?

These deeply held feelings of unworthiness are often rooted in painful emotional experiences that younger, more vulnerable parts of ourselves are still carrying. And even after years of therapy, self-reflection, and personal growth, those old feelings of shame, inadequacy, and unworthiness can persist.

But these emotional wounds can heal, and one of the most powerful ways to begin is by developing a more compassionate, loving relationship with the parts of ourselves that are still carrying them.

In this episode of Somatic Healing Meditations, I'll guide you through a compassionate, body-centered parts work meditation using RIM (Regenerating Images in Memory) to help you connect with and begin healing the emotional roots of unworthiness.

Through gentle somatic awareness, deep listening, and emotional processing, we'll connect with the younger parts of ourselves that are still carrying these wounds, explore what they're feeling and needing, and begin offering them the care and support they've been longing for.

This is the second meditation in our 3-part Healing Unworthiness series, focusing on Roots, the second of the 3 R's of transformational healing.

As these wounded parts begin to feel seen, safe, and soothed, the deeply held feelings, beliefs, and protective patterns that developed around their pain can begin to change at their roots. This is how we can create deep, lasting change in emotional patterns that may have shaped our lives for decades.

Perfect for healing unworthiness, inner child healing, body-centered parts work, somatic emotional processing, self-compassion, and transforming deeply rooted emotional patterns.

This is Part 2 in The 3-Part Series to Heal Unworthiness:

Part 1: Feeling Unworthy? A Guided Meditation to Soothe Shame and Self-Judgment

Part 3: Reconnect With Your Inherent Worthiness (A Healing Meditation)

The 3 R’s of Transformational Change Explained

In this episode:

Understanding The Emotional Roots of Why You Never Feel Good Enough
Guided Meditation to Heal the Roots of Unworthiness (using RIM)

Learn all about Regenerating Images in Memory and how it works

ANNOUNCEMENT: Applications are open for Rooted + Resilient

If you’re ready to go deeper in your healing, Rooted + Resilient is my six-month VIP coaching program and the most powerful way to work with me.

Learn more and apply!

Go deeper on your somatic healing journey:

Follow @helloinnerlight on Instagram, and YouTube
Find ALL of the amazing Somatic Healing Meditations here
Submit a question for the podcast: Your Healing, Your Questions
Free mini-course: The Feel it to Heal it Mini-Course
Join me on a retreat! https://helloinnerlight.com/retreats
Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub

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

Feeling Unworthy? A Guided Meditation to Soothe Shame and Self-Judgment Oct 16, 2026

Show notes

Do you struggle with feeling unworthy, being overly critical of yourself, or feeling like you're never quite good enough? These feelings are incredibly common, and they're often at the root of patterns like perfectionism, people-pleasing, and self-doubt.

Even when we recognize these patterns and understand where they come from, it can be incredibly difficult to change them. We can still find ourselves caught in the same old feelings of shame and self-judgment.

Nervous system regulation can help us begin to shift these deeply held patterns. By gently working with feelings of unworthiness while helping our bodies feel safe and supported, we can gradually become less reactive to old triggers and develop a more compassionate relationship with ourselves.

In this episode of Somatic Healing Meditations, I'll guide you through a regulating meditation using Havening to help soothe feelings of unworthiness, shame, and self-judgment. We'll work with these feelings while helping your nervous system experience greater safety and support, so you can begin to feel less overwhelmed by old triggers and develop more compassion for yourself.

This is the first meditation in my three-part Healing Unworthiness series, where we'll explore the 3 R's of transformational healing: Regulate, Roots, and Re-Orient.

Perfect for soothing shame and self-judgment, healing unworthiness, nervous system regulation, self-compassion, and emotional resilience.

This is Part 1 in The 3-Part Series to Heal Unworthiness:

Part 2: Why You Never Feel Good Enough (A Meditation to Heal the Roots of Unworthiness)

Part 3: Reconnect With Your Inherent Worthiness (A Healing Meditation)

The 3 R’s of Transformational Change Explained

In this episode:

Why Feeling Unworthy Can Be So Hard to Heal
Regulating Meditation For When You Feel Unworthy (using Havening)

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

ANNOUNCEMENT: Applications are open for Rooted + Resilient

If you’re ready to go deeper in your healing, Rooted + Resilient is my six-month VIP coaching program and the most powerful way to work with me.

Learn more!

Go deeper on your somatic healing journey:

Follow @helloinnerlight on Instagram, and YouTube
Find ALL of the amazing Somatic Healing Meditations here
Submit a question for the podcast: Your Healing, Your Questions
Free mini-course: The Feel it to Heal it Mini-Course
Join me on a retreat! https://helloinnerlight.com/retreats
Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub
APPLICATIONS NOW OPEN: Rooted + Resilient

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

Why Haven't I Healed This Yet? A Somatic Healing Perspective (Educational Episode) Oct 15, 2026

Show notes

Have you ever wondered, “Why haven't I healed this yet?”

Maybe you've spent years in therapy, meditation, or personal development, working hard to heal your anxiety, people-pleasing, self-criticism, or feelings of unworthiness. You've developed a deep understanding of yourself and your patterns, but somehow, you're still struggling with the same things you've been trying to heal for years.

This can feel incredibly discouraging, but from a somatic healing perspective, it makes so much sense.

Many of our deeply rooted emotional patterns developed when we were very young and have become woven into our bodies, nervous systems, and subconscious psyches. And to truly heal these patterns, we need to connect with the deeper parts of ourselves that are still carrying the emotional wounds that created them. This is where somatic healing can be so transformational.

In this educational episode of Somatic Healing Meditations, part of The HOW of Healing series, I'm sharing a somatic healing map to help you better understand what's happening within you and how to navigate your healing journey when you feel stuck or ready to go deeper. We'll explore how nervous system regulation, somatic emotional processing, and developing a more compassionate relationship with your inner parts can help you create meaningful, lasting change.

Perfect for understanding deeply rooted emotional patterns, nervous system regulation, somatic emotional healing, and learning how to create deeper, lasting change when you feel stuck in your healing journey.

Note: This is an educational episode and does not include a guided meditation.

In this episode:

Why Haven't I Healed This Yet?
Why Understanding Your Patterns Isn't Enough
A Somatic Healing Map for Lasting Change
The 3 R’s of Transformational Change
Regulate: How Nervous System Regulation Changes Patterns
Roots: Healing Deep Emotional Wounds
Re-Orient: Changing Deeply Rooted Beliefs and Patterns
How to Go Deeper in Your Healing Journey

Resources:

Meditations To Help You Regulate

Meditations To Get To The Roots

Meditations To Re-Orient

ANNOUNCEMENT: Applications are open for Rooted + Resilient

If you’re ready to go deeper in your healing, Rooted + Resilient is my six-month VIP coaching program and the most powerful way to work with me.

Learn more!

Go deeper on your somatic healing journey:

Follow @helloinnerlight on Instagram, and YouTube
Find ALL of the amazing Somatic Healing Meditations here
Submit a question for the podcast: Your Healing, Your Questions
Free mini-course: The Feel it to Heal it Mini-Course
Join me on a retreat! https://helloinnerlight.com/retreats
Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub
APPLICATIONS NOW OPEN: Rooted + Resilient

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

Psychedelic-Like Effects Without Drugs? A Surprising New Study (Educational Episode) Oct 09, 2026

Show notes

What if you could experience some of the profound emotional insights and altered states of consciousness associated with psychedelics, without taking any psychedelics at all?

A fascinating new study suggests that we may be able to do just that!

Researchers studying Regenerating Images in Memory (RIM), a body-centered emotional processing method, found some surprising similarities between RIM and psychedelics, both in participants' brain activity and in their subjective experiences.

And this is especially interesting for emotional healing because both RIM and psychedelics may help us access emotions, memories, and parts of ourselves that can be difficult to reach through ordinary conscious thought.

In this episode of Somatic Healing Meditations, I'm diving into the findings of this 2025 study, including the psychedelic-like experiences participants reported, what researchers observed in their brains using EEG, and what this might mean for healing deeply rooted emotional patterns.

I'll also share my own experiences with both psychedelics and RIM, including why RIM has become my favorite emotional processing method and how it's helped me create meaningful, lasting changes in my own life.

If you're curious about psychedelics, somatic healing, altered states of consciousness, or how we can access and heal the deeper emotional patterns that shape our lives, I think you'll find this research fascinating!

This is an educational episode from my The How of Healing Series, and doesn’t contain a meditation.

In this episode:

Psychedelic-Like Effects Without Drugs?
What Is Regenerating Images in Memory (RIM)?
RIM, Psychedelics & EEG Brain Activity
Psychedelic-Like Experiences During RIM
My Experience With Psychedelics vs. RIM
Healing Deep Emotional Patterns With RIM
RIM Study Findings: Anxiety, Depression & Stress

Resources:

Study: How is a psychotherapeutic process like a psychedelic drug? Neurocognitive evidence for a novel mechanism of action with Regenerating Images in Memory

The Science of RIM Explained: Regenerating Images in Memory (RIM): What It Is + How It Works

Find all my Guided RIM Meditations here!

The RIM Institute

ANNOUNCEMENT: Applications are open for Rooted + Resilient

If you’re ready to go deeper in your healing, Rooted + Resilient is my six-month VIP coaching program and the most powerful way to work with me.

Learn more!

Just a few more days to enroll in my Somatic Self-Love Retreat in Costa Rica 2027. Enroll now!

https://helloinnerlight.com/retreats

Go deeper on your somatic healing journey:

Follow @helloinnerlight on Instagram, and YouTube
Find ALL of the amazing Somatic Healing Meditations here
Submit a question for the podcast: Your Healing, Your Questions
Free mini-course: The Feel it to Heal it Mini-Course
Join me on a retreat! https://helloinnerlight.com/retreats
Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub
APPLICATIONS NOW OPEN: Rooted + Resilient

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

Regenerating Images in Memory (RIM): What It Is + How It Works Oct 02, 2026

Show notes

Have you ever wondered why you can understand a pattern so clearly, know exactly where it comes from, and still find yourself repeating it?

So much of what drives our emotions, reactions, beliefs, and behaviors happens beneath the level of conscious awareness. And sometimes, no matter how much insight we have or how much work we've done on ourselves, understanding a pattern isn't enough to actually change it.

This is one of the reasons I love Regenerating Images in Memory (RIM) so much.

RIM is a body-centered emotional processing method that helps us heal old emotional wounds, process difficult emotions and memories, and change deeply rooted beliefs and patterns that may be operating beneath our conscious awareness.

In this episode of Somatic Healing Meditations, I’m taking you deep into what Regenerating Images in Memory is, how RIM works, and why I believe it can create such profound change. I’ll share how RIM helped me transform my own anxiety, inner critic, and long-standing emotional patterns, and explain how RIM works with the body and subconscious to help us create change at the roots of our issues.

We’ll also explore the fascinating science behind RIM, including memory reconsolidation and new research into what happens in the brain during a RIM session, with some surprising parallels to psychedelic experiences.

If you've done a lot of work on yourself and still find yourself getting pulled back into familiar patterns, this episode may help you understand why and introduce you to an entirely different way of working with what's underneath them.

Perfect for learning about Regenerating Images in Memory (RIM), somatic emotional processing, memory reconsolidation, subconscious healing, emotional healing, and changing deeply rooted patterns

Episode timing:

Why Do We Keep Repeating Patterns We Understand?
How RIM Healed My Anxiety and Inner Critic
What Is Regenerating Images in Memory (RIM)?
How Does RIM Work?
- RIM and Memory Reconsolidation
- RIM's Surprising Similarities to Psychedelics
- How RIM Helps Us Access Our Deepest Feelings
- RIM, Self-Love, and Emotional Healing
Final Reflections: Healing Beyond Understanding

Resources: Find all my Guided RIM Meditations here

The RIM Institute

Goodbye Hurt and Pain by Dr. Deb Sandella

Study: How is a psychotherapeutic process like a psychedelic drug? Neurocognitive evidence for a novel mechanism of action with Regenerating Images in Memory

ANNOUNCEMENT: Applications are open for Rooted + Resilient

If you’re ready to go deeper in your healing, Rooted + Resilient is my six-month VIP coaching program and the most powerful way to work with me.

Learn more!

Enrollment closes soon for my Somatic Self-Love Retreat in Costa Rica 2027. Enroll now!

https://helloinnerlight.com/retreats

Go deeper on your somatic healing journey:

Follow @helloinnerlight on Instagram, and YouTube
Find ALL of the amazing Somatic Healing Meditations here
Submit a question for the podcast: Your Healing, Your Questions
Free mini-course: The Feel it to Heal it Mini-Course
Join me on a retreat! https://helloinnerlight.com/retreats
Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub
APPLICATIONS NOW OPEN: Rooted + Resilient

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

The INauthentic Self (A Healing Meditation to Get Real) Sep 25, 2026

Show notes

Most of us deeply want to be ourselves and to feel seen and accepted for who we really are. So why do we still find ourselves people-pleasing, performing, making ourselves smaller, or trying so hard to be who we think we should be?

The places where we struggle to be authentic often have deeper roots than we realize. What looks like people-pleasing, performing, or being “fake” can actually be a self-protective response, shaped by the places where being fully ourselves hasn’t always felt safe or where acceptance and belonging have felt uncertain.

In this episode of Somatic Healing Meditations, I’ll guide you through a compassionate exploration of your inauthentic self and the deeper reasons you may find it difficult to be fully yourself.

By connecting with this protector part, you can create more safety and self-acceptance within, giving you more freedom to be authentic in your life and relationships.

Perfect for healing people-pleasing, perfectionism, fear of rejection or criticism, parts work, self-acceptance, and reconnecting with your authentic self.

In this episode:

Inauthenticity is a self-protective strategy
Healing Meditation For The Inauthentic Self

ANNOUNCEMENT: Applications are open for Rooted + Resilient

If you’re ready to go deeper in your healing, Rooted + Resilient is my six-month VIP coaching program and the most powerful way to work with me.

Learn more!

Enrollment closes soon for my Somatic Self-Love Retreat in Costa Rica 2027. Enroll now!

https://helloinnerlight.com/retreats

Go deeper on your somatic healing journey:

Follow @helloinnerlight on Instagram, and YouTube
Find ALL of the amazing Somatic Healing Meditations here
Submit a question for the podcast: Your Healing, Your Questions
Free mini-course: The Feel it to Heal it Mini-Course
Join me on a retreat! https://helloinnerlight.com/retreats
Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub
APPLICATIONS NOW OPEN: Rooted + Resilient

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

Self-Love Affirmations That Don’t Feel Fake (Try “Iffirmations” Instead) Sep 18, 2026

Show notes

Self-love affirmations are supposed to help us feel better about ourselves … which can make it especially confusing when sometimes they seem to do the opposite.

When we repeat things like “I am enough” or “I love and accept myself” but don’t actually believe them, affirmations can feel fake or even create resistance in our bodies and psyches. That’s because many of our beliefs about ourselves are rooted much deeper than our conscious thoughts.

In this episode of Somatic Healing Meditations, we’ll explore a more authentic alternative I call “iffirmations,” which can help us get unstuck by opening our minds to new possibilities, creative solutions, and more supportive ways of thinking without forcing ourselves to believe something that doesn’t feel true.

And because iffirmations often feel more authentic, soft, and inviting in our bodies, they can help soften resistance and support nervous system regulation while creating a gentle bridge between where we are now and where we want to be.

Then I’ll guide you through a self-love iffirmation meditation to help you soften toward yourself, listen more deeply to what’s real inside of you, and build a more loving relationship with yourself from the inside out.

Perfect for self-love, self-acceptance, limiting beliefs, emotional healing, and a more somatic approach to affirmations.

In this episode:

Why Self-Love Affirmations Can Feel Fake
Self-Love Iffirmation Meditation
- Body Scan Breathing to drop in
- Iffirmations to Cultivate More Self-Love

Learn all about Iffirmations here

Related: Embodied Self-Love Series

Read the Self-Love Iffirmations here

ANNOUNCEMENT: Enrollment is open for Rooted + Resilient

If you’re ready to go deeper in your healing, Rooted + Resilient is my six-month VIP coaching program and the most powerful way to work with me.

Learn more + enroll

Early bird pricing is available until 9/19/26.

Join me on my Somatic Self-Love Retreat in Costa Rica 2027!

https://helloinnerlight.com/retreats

Go deeper on your somatic healing journey:

Follow @helloinnerlight on Instagram, and YouTube
Find ALL of the amazing Somatic Healing Meditations here
Submit a question for the podcast: Your Healing, Your Questions
Free mini-course: The Feel it to Heal it Mini-Course
Join me on a retreat! https://helloinnerlight.com/retreats
Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub
ENROLLMENT NOW OPEN: Rooted + Resilient

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

Inner Smile Meditation | Cultivate a Loving Presence Within Sep 11, 2026

Show notes

Our relationship with ourselves is shaped, little by little, by the way we meet ourselves internally, and today’s meditation is a beautiful practice for bringing more warmth, kindness, and softness into that relationship.

In this Inner Smile Meditation, inspired by the traditional Taoist practice, I’ll guide you to turn the warmth and gentle energy of a smile inward and explore what kindness, compassion, and loving presence actually feel like in your body. As we move deeper into the practice, you’ll have an opportunity to really connect with and receive from that warmth in a deeply embodied way.

This is a grounding and regulating healing meditation for cultivating a softer relationship with yourself and embodying more warmth, kindness, compassion, and connection from within.

Perfect for self-compassion, emotional healing, nervous system regulation, inner connection, and cultivating a more loving relationship with yourself.

In this episode: