Afleveringen
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There's a reason so much of daily life can leave us feeling frayed and exhausted, even on days when nothing especially hard has happened. Our nervous systems weren't designed for the volume of stimulation we live with every day.
We're living in a world that generates more sensory and emotional input in a day than our nervous systems were designed to handle in a year. It takes such a huge toll on us, and we end up overstimulated and dysregulated, like we have too many tabs open in our brains at the same time.
In this episode of Somatic Healing Meditations, I guide you through a short somatic practice that can help your nervous system settle and regulate in a tangible way. It's a simple and gentle breathing technique I call Body Scan Breathing, and it's my favorite practice to turn to when I want to ground, relax, and feel less overstimulated quickly.
If you've been feeling wired, exhausted, and unable to relax, this episode will give you a real, felt way to help your nervous system come back down, even in the middle of a busy or overstimulating day.
Perfect for nervous system regulation, grounding, stress relief, and finding calm when you're feeling overstimulated
In this episode:
Understanding an Overstimulated Nervous System Somatic Practice to Settle Your Nervous SystemLove this practice? Hereâs a longer version!Read more about healing your overstimulated nervous system
Related: More Somatic Practices to Regulate Your Nervous System
If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!
In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.
Enroll for free now!
Join me on my Somatic Self-Love Retreat in Costa Rica 2027! Early bird pricing available 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
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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Most of us have a running list of shoulds and supposed tos living within us... I should be more productive. I shouldn't feel this way. I'm supposed to have it more together by now. I'm not supposed to struggle, or be vulnerable, or imperfect, or human.
The pressure of it is immense.
And even when we recognize it, we often can't seem to stop, because these shoulds and supposed tos don't just live in our conscious thoughts. They live much deeper than that, woven into our nervous systems, our bodies, and our subconscious experience. Quietly shaping what we believe we deserve, how we feel about ourselves, and how much joy and authenticity we allow ourselves to experience. That's why these patterns are so hard to change even when we cognitively understand them. They don't live in our thoughts, so our thoughts alone can't reach them.
In this episode of Somatic Healing Meditations, I guide you through a healing meditation that will take you beneath the surface of the conscious mind to work with these exhausting patterns at their very roots. It's some of the most powerful self-healing work I know, and my hope is that you come away feeling genuinely lighter, freer, and more reconnected with your own authentic needs, feelings, and desires.
Perfect for releasing shoulds and supposed tos and self-criticism, reconnecting with your authentic self, and finding real freedom from the pressures of who you think you're supposed to be.
Episode timing:
00:00 - How We Learned to âShould Onâ Ourselves
05:21 - Healing Meditation to Release Your Shoulds and Supposed Tos
35:53 - Conclusion and ReflectionsRead more about the somatic approach to freeing yourself from shoulds
Related: More Somatic Emotional Processing Exercises
Join me on my Somatic Self-Love Retreat in Costa Rica 2027! Early bird pricing available 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
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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Zijn er afleveringen die ontbreken?
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Most of us know how much sleep matters for our overall well-being, but we don't always think about how much the state we fall asleep in affects us.
The quality of our sleep cycles, our dreaming, and how we wake up feeling the next morning are all shaped by what our nervous system is carrying when we close our eyes.
In this Guided Sleep Meditation for Self-Love, you'll be led through gentle somatic practices designed to help your nervous system settle, and your heart soften as you drift off to sleep.
You'll be invited to connect with a warm, healing quality of love and to cultivate that as a real, felt experience in the body, so that you can close your eyes tonight feeling cared for, peaceful, and truly loved.
This is a beautiful way to close your day and a meaningful way to deepen your relationship with yourself, one night at a time.
Perfect for deep sleep, nervous system regulation, self-love, stress relief, and cultivating a deeper and more compassionate relationship with yourself.
(And if you want to deepen your self-love in a tangible way when you're awake again, my Meditation for Secure Attachment with Yourself is a beautiful place to continue exploring how to build a relationship with yourself where feeling loved becomes something real and embodied in everyday life.)
In this episode:
Welcome to this Self-Love Sleep Meditation Self-Love Sleep Meditation Soothing and Regulating Breathing Cultivating A Feeling of Love Within Quiet Music for Sleep (with no talking at the very end)Read more about Why Bedtime Is the Perfect Time for Self-LoveRelated: Embodied Self-Love Series
If you're looking to support deeper, more restful sleep, magnesium is one of the most well-researched nutrients for exactly that. Unfortunately, most supplements are just magnesium salts extracted from rocks that your body struggles to absorb. But Rainforest Activated Magnesium from Buoy is whole food-bound, so it comes with the cofactors and phytonutrients your body needs to actually absorb and activate it.
I've been using it faithfully, and I definitely notice a difference in my sleep quality and my ability to relax and recover from stress.
I've got a special discount for you at this link if you'd like to try it: https://www.justaddbuoy.com/BUOY147706
Join me on my Somatic Self-Love Retreat in Costa Rica 2027! Early bird pricing available 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
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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Resourcing is a somatic practice where we intentionally connect with a felt sense of safety, support, calm, or joy in our bodies, in order to soothe ourselves and shift our nervous system state.
And the more we practice it, the more our nervous system learns that safety is possible. Each time we offer our bodies this experience, the stress and threat responses in our brain and body are able to soften and quiet down, and over time, that capacity for regulation becomes something we can access more and more easily in our everyday lives.
In this episode of Somatic Healing Meditations, I guide you through a resourcing meditation paired with Havening, a psycho-sensory therapeutic approach that uses gentle touch to calm the nervous system and ease feelings of stress. Together, these two practices create a real sense of relaxation and support from the inside out.
If you've been wanting a simple, body-centered way to feel more safe and supported, this episode will show you how to access that, using tools you already carry within you.
Perfect for nervous system regulation, stress relief, resourcing your nervous system, and learning how to feel safer and more supported in your body
Episode timing:
How resourcing helps us heal Somatic Meditation To Resource Your Nervous System Self-Havening to settle and drop in Bringing to mind a resourceRead more about how to resource your nervous system hereRelated: More Somatic Regulation Exercises
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
Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?
Youâre invited to join me in Somatic Healing Hub!
SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.
Inside, youâll get ad-free access to the Somatic Healing Meditations podcast!
Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.
Thereâs also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.
Your nervous system. Your emotions. Your healing â lovingly supported.
Learn more and enroll now!
Join me on my Somatic Self-Love Retreat in Costa Rica 2027! Early bird pricing available 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
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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In a world of overthinking and endless choices, the intelligence of your heart can be your truest compass.
For thousands of years and across hundreds of cultures, the heart has been understood as the seat of a deeper wisdom and a source of inner knowing that goes beyond what the thinking mind can access on its own.
And now science has confirmed it: there are intelligent, brain-like cells in your heart that form their own neural network, sending far more information up to the brain than the brain sends down to it.
When we learn to listen to the intelligence of our hearts, our mental noise begins to quiet, our decisions start to feel clearer, and we begin to feel more connected to who we actually are and what we actually value.
In this episode of Somatic Healing Meditations, youâll be guided on an inward journey to help you drop beneath the noise of your thinking mind and connect with your heart's inner knowing. We'll use a heart coherence technique from the HeartMath Institute and a somatic process called Regenerating Images in Memory to help you really hear what your heart wants to say.
Perfect for inner knowing, self-trust, heart coherence, listening to your heart, quieting the thinking mind, and anyone longing to feel more genuinely aligned with who they truly are.
In this episode:
What Happens When You Listen To Your Heart Guided Meditation to Listen To Your Heart: Heart Coherence Exercise Deeply Listening to Your HeartRelated: More Embodied Self-Love MeditationsRead More About The Deep Intelligence of Your Heart here
Join me in Costa Rica in 2027 for a deeply restorative Somatic Self-Love Retreat - a gentle, immersive week designed to help you slow down, reconnect with your body, and come home to yourself in the most loving and profound way.
Through somatic meditations on the beach, deeply healing workshops, and gentle nervous system practices, you'll begin to create a more loving and compassionate relationship with yourself.
And woven throughout the week is the wild beauty of Costa Rica itself. Snorkeling in turquoise waters, visiting sea turtle nesting grounds, setting out on an ocean safari in search of dolphins and migrating whales. You'll remember what it feels like to be deeply held by nature.
Early bird pricing is available now, and I would love for you to join me.
Learn more at 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 Enroll in the 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.
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If you've ever noticed a sudden lift in your mood when sunlight hits a window just right, or felt something soften in your chest when a stranger smiles at you, that's a glimmer. And learning to notice these small moments is one of the simplest ways we can support our nervous systems and brighten our day.
Glimmers are the opposite of triggers. They're small, everyday moments of beauty or felt goodness (like sunlight coming through a window, the softness of a sweater, the color of something lovely on your wall) that gently cue our nervous systems toward safety and ease.
In this episode of Somatic Healing Meditations, I guide you through a short glimmers and gratitude meditation to help you orient toward the quiet beauty and comfort already surrounding you.
When we practice noticing glimmers, not only do we shift our nervous system state, but we also naturally cultivate a sense of authentic gratitude. We start to realize that our lives, in their quiet ordinariness, are already full of things worth appreciating.
Perfect for nervous system regulation, gratitude, brightening your mood, stress relief, and cultivating more presence and appreciation in everyday life.
Bonus: I also made you a free Glimmers Bingo Card to help you start noticing the small moments of goodness in your everyday life. You can find it here!
Episode timing:
00:00 - What Are Glimmers?
02:55 - Glimmers & Gratitude: A Meditation to Brighten Your Day
17:32 - Conclusion and Reflections
Related: More Somatic Nervous System Regulation Meditations
Read more about glimmers and get your Glimmers Bingo Card here
Join me in Costa Rica in 2027 for a deeply restorative Somatic Self-Love Retreat - a gentle, immersive week designed to help you slow down, reconnect with your body, and come home to yourself in the most loving and profound way.
Through somatic meditations on the beach, deeply healing workshops, and gentle nervous system practices, you'll begin to create a more loving and compassionate relationship with yourself.
And woven throughout the week is the wild beauty of Costa Rica itself. Snorkeling in turquoise waters, visiting sea turtle nesting grounds, setting out on an ocean safari in search of dolphins and migrating whales. You'll remember what it feels like to be deeply held by nature.
Early bird pricing is available now, and I would love for you to join me.
Learn more at helloinnerlight.com/retreats
Connect with Karena:
@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.
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Emotional stress has a way of building up quietly ⊠until it's not so quiet anymore. We may feel it as overwhelm, as thoughts that won't quiet down, as a bone-deep exhaustion, or as irritability and reactivity that seem to come out of nowhere.
Most of us are carrying more emotional stress than we realize, and we come by it honestly. We've been conditioned our whole lives to push our emotions aside rather than actually feel them, and over time, that unprocessed emotion accumulates in the body as stress and tension.
In this episode of Somatic Healing Meditations, I guide you through a somatic meditation to release emotional stress by actually meeting and processing what you've been carrying emotionally. We'll work on two levels of healing: first, we'll support your nervous system to soften and regulate, and then weâll drop in more deeply to feel and process your emotions.
This is the kind of practice that helps emotions actually move through and release, so we can feel lighter, clearer, and more like ourselves again.
Perfect for emotional stress relief, nervous system regulation, emotional release, somatic healing, and processing emotions in a gentle, body-centered way.
In this episode:
How to Release Emotional Stress: A Somatic Approach Somatic Meditation to Release Emotional Stress: Self-Havening for nervous system regulation Regenerating Images in Memory for deeper releaseRelated: More Somatic Emotional Processing MeditationsRead more about the somatic way to release emotional stress
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
Join me in Costa Rica in 2027 for a deeply restorative Somatic Self-Love Retreat - a gentle, immersive week designed to help you slow down, reconnect with your body, and come home to yourself in the most loving and profound way.
Through somatic meditations on the beach, deeply healing workshops, and gentle nervous system practices, you'll begin to create a more loving and compassionate relationship with yourself.
And woven throughout the week is the wild beauty of Costa Rica itself. Snorkeling in turquoise waters, visiting sea turtle nesting grounds, setting out on an ocean safari in search of dolphins and migrating whales. You'll remember what it feels like to be deeply held by nature.
Early bird pricing is available now, and I would love for you to join me.
Learn more at helloinnerlight.com/retreats
Connect with Karena:
@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.
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Instead of striving to be your best self or your highest self, what would it feel like to be your favorite self?
This is one of my favorite meditations from the archives, and I'm bringing it back this week because this question feels as alive and important as ever.
Your favorite self is the most authentic and joyful version of you, defined entirely by your own values, desires, and passions. It's free from the pressures of perfection and societal expectations, and it belongs completely to you.
In this episode of Somatic Healing Meditations, I guide you through a meditation to connect with your favorite self using the powerful technique of Regenerating Images in Memory (RIM). This method allows you to bypass surface thoughts and drop deeply into your true feelings and desires, uncovering the authentic self that lives within.
Perfect for self-love, self-acceptance, authenticity, emotional healing, and deepening your relationship with yourself.
In this episode
What Is Your Favorite Self? Guided Meditation To Be Your Favorite SelfRelated: More Embodied Self-Love MeditationsRead More About What It Means To Be Your Favorite Self Here
Join me in Costa Rica in 2027 for a deeply restorative Somatic Self-Love Retreat - a gentle, immersive week designed to help you slow down, reconnect with your body, and come home to yourself in the most loving and profound way.
Through somatic meditations on the beach, deeply healing workshops, and gentle nervous system practices, you'll begin to create a more loving and compassionate relationship with yourself.
And woven throughout the week is the wild beauty of Costa Rica itself. Snorkeling in turquoise waters, visiting sea turtle nesting grounds, setting out on an ocean safari in search of dolphins and migrating whales. You'll remember what it feels like to be deeply held by nature.
Early bird pricing is available now, and I would love for you to join me.
Learn more at helloinnerlight.com/retreats
Connect with Karena:
@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.
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Your mental health walks are already so good for you. But what if they could take you even deeper, settling your nervous system, quieting your mind, and leaving you feeling more like yourself?
In this episode, I share the benefits of bringing somatic mindfulness to your mental health walks and walk you through exactly how to do it. (No guided meditation in this one, just warm, practical teaching you can take straight outside with you.)
In this episode of Somatic Healing Meditations, we explore why somatic mindfulness is so regulating, how it builds emotional resilience and interoceptive awareness over time, and how it opens up your capacity to notice the small moments of beauty and ease that are available on almost every walk. I also share simple, accessible ways to practice it so you can try it on your very next walk.
Perfect for nervous system regulation, emotional resilience, mindful walking, and deepening your mental health walk practice
In this episode:
Why Your Mental Health Walks Need Somatic Mindfulness How Somatic Mindfulness Regulates Your Nervous System How Somatic Mindfulness Builds Interoceptive Awareness Somatic Mindfulness Helps You Notice More Glimmers Somatic Mindfulness is More Than Just a Wellness Practice How to Practice Somatic Mindfulness on Your Walk Conclusion + ReflectionsRelated: More Somatic Regulation ExercisesReady to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?
Youâre invited to join me in Somatic Healing Hub!
SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.
Inside, youâll get ad-free access to the Somatic Healing Meditations podcast!
Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.
Thereâs also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.
Your nervous system. Your emotions. Your healing â lovingly supported.
Learn more and enroll now!
Connect with Karena:
@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.
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Practicing compassionate self-acceptance is one of the most foundational things we can do for our healing. It helps us feel more grounded and peaceful, and over time, it creates a softer, safer, more loving relationship with ourselves.
When we practice this kind of inner warmth, we're creating an inner relationship where we don't have to perform or prove or hold ourselves to an impossible standard just to feel okay. And in that softness, we find the strength to actually heal.
In this episode of Somatic Healing Meditations, I guide you through a gentle body scan meditation combined with iffirmations for compassionate self-acceptance. As your body softens and settles, you'll be guided to cultivate self-compassion as a lived, felt experience in your body and your heart, so you can begin to feel what it's like to truly meet yourself with warmth and openness.
Compassion is a transformative force, and learning to turn it toward ourselves is some of the most meaningful work we can do.
Perfect for self-compassion, self-acceptance, self-love, emotional healing, and building a more loving relationship with yourself.
Episode timing:
The Healing Power of Compassionate Self-Acceptance Guided Body Scan Meditation for Self-Compassion Dropping In + Regulating Iffirmations to Cultivate Compassionate Self-Acceptance Body ScanLearn all about Iffirmations hereRelated: More Somatic Regulation Meditations
Iffirmations To Cultivate Compassionate Self-Acceptance
I wonder what it would be like to experience more compassionate self-acceptance. I wonder who I would become if I could honor and accept all parts of me. What if Iâm worthy of love and acceptance exactly as I am? What if in this moment, Iâm enough and deserving of kindness? What would it be like to look at myself through a more loving lens? What would it feel like to welcome all parts of myself, even the parts that feel confusing or vulnerable? What if today I choose to be gentle with myself, recognizing that my journey is unique? What would it be like to soften my heart to all parts of myself? What if compassionate self-acceptance gives me a safe place to land within myself, no matter what life brings? More and more, I choose to compassionately accept myself. More and more, I choose to soften.Get on the Priority Waitlist for my Somatic Self-Love Retreat in Costa Rica 2027 so youâll be the first to get access to early bird pricing!
https://helloinnerlight.com/retreats
Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?
Youâre invited to join me in Somatic Healing Hub!
SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.
Inside, youâll get ad-free access to the Somatic Healing Meditations podcast!
Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.
Thereâs also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.
Your nervous system. Your emotions. Your healing â lovingly supported.
Learn more and enroll now!
Connect with Karena:
@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.
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A quick somatic check-in can be a simple way to come back to your body and feel what youâre feeling, so you can find more regulation, gain more emotional clarity, and reconnect with yourself in a loving, supportive way.
Itâs easy to push through our busy lives without pausing long enough to check in with ourselves. But when we donât tend to our feelings, they donât just go away. They get held in the body and start to show up in other ways, like tension, inner agitation, or a low-level sense of overwhelm and exhaustion. Even a few minutes of attuned attention can begin to shift that, giving your body a chance to process what itâs been holding instead of continuing to carry it.
In this episode of Somatic Healing Meditations, I guide you through a 15-minute somatic check-in to feel what you're feeling. We use Self-Havening, a gentle, neuroscience-based technique that helps calm the nervous system. As your body begins to settle, youâll be guided to gently put words to what youâre feeling in a way that helps your system settle further and gives you a clearer sense of whatâs going on inside.
This is a simple, effective way to support your body, reconnect with your inner world, and build a more compassionate and embodied relationship with yourself.
Perfect for feeling more regulated, gaining clarity, creating emotional release, and releasing built-up stress in the body
In this episode:
Why A Somatic Check-In Is A Simple Way to Feel Your Feelings 15-minute Guided Somatic Check-InRelated: More Somatic Regulation ExercisesLearn 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
Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?
Youâre invited to join me in Somatic Healing Hub!
SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.
Inside, youâll get ad-free access to the Somatic Healing Meditations podcast!
Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.
Thereâs also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.
Your nervous system. Your emotions. Your healing â lovingly supported.
Learn more and enroll now!
Connect with Karena:
@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.
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So many of us spend most of our lives stuck in our heads, disconnected from our bodies and a bit removed from what weâre actually feeling.
Embodiment offers us a different way of relating to ourselves. When we begin to develop more embodied awareness, weâre able to go deeper in our healing. It gives us a way to regulate and to understand whatâs really happening within, including what we actually need to heal.
And over time, practicing this kind of embodiment begins to change our inner relationship. We start to feel more connected, more supported from within, and less alone in what weâre experiencing.
In this episode of Somatic Healing Meditations, I guide you through a gentle somatic meditation designed to help you come back into your body and deepen your self-connection. Weâll begin by grounding into your body and senses with body scan breathing, and then move into somatic emotional processing to help you connect with and gently work through any feelings that are being held within.
As you follow along, you may find yourself feeling more connected to yourself, more supported from within, and more in touch with whatâs actually true for you. This is where a deeper kind of healing begins to unfold.
Perfect for building embodied awareness, reconnecting with your body, emotional release, and deepening self-connection
Episode timing:
00:00 - What is Embodied Awareness?
06:16 - Embodiment Meditation To Deepen Self-Connection
28:40 - Conclusion and Reflections
Read more about embodied awareness and how it deepens healing here
Related: More Somatic Emotional Processing Meditations
Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?
Youâre invited to join me in Somatic Healing Hub!
SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.
Inside, youâll get ad-free access to the Somatic Healing Meditations podcast!
Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.
Thereâs also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.
Your nervous system. Your emotions. Your healing â lovingly supported.
Learn more and enroll now!
Connect with Karena:
@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.
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You can feel calm and regulated during a meditation⊠but then you open your eyes, go back into your day, and youâre swept into overwhelm and stress again.
This is something I hear so often! And if youâve experienced it, youâre not alone. It can feel confusing, even discouraging, to know your body is capable of feeling calm, and still not be able to access that same sense of regulation when youâre in the middle of real life.
So what do you do in that moment, when youâre in the middle of your day, and your body starts to feel overwhelmed again?
This is where somatic anchors come in. Somatic anchors are present-moment sensations that help your nervous system remember itâs safe, reducing stress and overwhelm in a real way. These anchors give your body something it can ground into, so you can begin to feel more resourced and supported wherever you are.
In this episode of Somatic Healing Meditations, I guide you through a simple and deeply effective practice so you can discover some somatic anchors that work for you.
If youâve been wanting a practical way to come back to yourself throughout your day, this episode will show you how to use somatic anchors to support your nervous system, reduce overwhelm, and make that sense of calm feel much more accessible in your everyday life.
Perfect for nervous system regulation, grounding, stress relief, and learning how to feel safer in your body
In this episode:
What are somatic anchors? Somatic Anchor Practice to Feel Safer and More GroundedRead more about the somatic anchors and how to use them hereRelated: More Somatic Regulation Exercises
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
Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?
Youâre invited to join me in Somatic Healing Hub!
SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.
Inside, youâll get ad-free access to the Somatic Healing Meditations podcast!
Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.
Thereâs also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.
Your nervous system. Your emotions. Your healing â lovingly supported.
Learn more and enroll now!
Connect with Karena:
@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.
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You donât have to be perfect. But if you struggle with perfectionism, it can feel like you doâŠ
Perfectionism can show up as overthinking, harsh self-judgment, or constantly pushing yourself to do better, even when youâre already exhausted. (And even if you cognitively understand where your perfectionism comes from, it can still feel like something that rules your life.)
In this episode of Somatic Healing Meditations, I guide you through a Parts Work Meditation to Let Go of Perfectionism by helping you connect directly with the part of you thatâs been driving that pattern.
Rather than trying to fight or control this part, youâll begin to understand what itâs been protecting, and offer it the support it actually needs to soften. As that happens, many people notice less inner pressure, less reactivity, and more space to be human (without that constant sense of judgment running in the background).
This meditation helps you work directly with the subconscious roots of perfectionism, which is where real, lasting change happens.
Perfect for perfectionism, self-criticism, overthinking, emotional healing, and creating a more compassionate relationship with yourself
In this episode:
Perfectionism is a self-protective strategy Parts Work Meditation to Let Go of Perfectionism using Regenerating Images in MemoryRelated: More Parts Work Meditations using RIMReady to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?
Youâre invited to join me in Somatic Healing Hub!
SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.
Inside, youâll get ad-free access to the Somatic Healing Meditations podcast!
Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.
Thereâs also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.
Your nervous system. Your emotions. Your healing â lovingly supported.
Learn more and enroll now!
Connect with Karena:
@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.
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What if youâre already worthy? What if you have nothing to prove?
Most of us carry some version of ânot enoughâ within, whether it shows up as self-doubt, pressure, or a quiet sense that weâre somehow broken or bad or wrong. And even when we understand where those feelings come from, they can still feel very real in the moment.
In this episode of Somatic Healing Meditations, I guide you through a gentle practice that helps you feel into your worth in a direct, embodied way.
We use a simple approach called iffirmations, which are âwhat ifâ questions that open your mind and body to new possibilities. As you listen, you may notice your body softening, your thoughts settling, and a more supportive, grounded sense of yourself beginning to come forward.
If youâve been stuck in patterns of self-doubt or feeling like youâre not enough, this meditation offers a different way in, one that helps you reconnect with your inherent worth in a gentle and relieving way.
Perfect for self-worth, feeling good enough, emotional healing, and reconnecting with your authentic self
Episode timing:
00:00 - What if youâre already worthy?
04:50 - Gentle Self-Worth Reset Meditation: Regulating Breathing
09:15 - Gentle Self-Worth Reset Meditation: Iffirmations for Worthiness
18:28 - Conclusion and Reflections
Read more about this approach to cultivating more self-worth here
Learn all about Iffirmations here
Other episodes mentioned:
Parts Work Meditation For The Part of You That Believes Itâs Unlovable - EPS 115
Parts Work Meditation for Releasing Limiting Beliefs - EPS 102
Iffirmations to Feel Your Inherent Worth
What if Iâm already worthy? What if I donât have anything to prove? What if my worth isnât tied to my performance or my actions? What if Iâm inherently worthy ... whether others see it or not? What if my thoughts and insecurities donât truly understand the depths of who I really am? What if Iâm an integral part of this world? What if my dreams matter? What if just being me is enough? What if itâs safe for me to connect with my inherent value? What if itâs safe for me to explore my deep worthiness? What if Iâm deserving of all the good this world has to offer? More and more, I choose to connect with the part of me that knows my inherent worth. More and more, Iâm open to the possibility that Iâm worthy just as I am.Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?
Youâre invited to join me in Somatic Healing Hub!
SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.
Inside, youâll get ad-free access to the Somatic Healing Meditations podcast!
Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.
Thereâs also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.
Your nervous system. Your emotions. Your healing â lovingly supported.
Learn more and enroll now!
Connect with Karena:
@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.
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You want to relax⊠but you canât. Does that sound familiar?
Maybe you lie down and your body still feels tense. Or you try to slow down, but your mind wonât stop thinking. You want to rest, but something in you stays on.
This is often due to nervous system dysregulation. With so much constant input and overstimulation in our modern world, our nervous systems can lose the natural rhythm of activation and settling. Instead of coming down when itâs time to rest, your body stays âonâ leaving you feeling wired, exhausted, and unable to find true calm or relaxation.
In this episode of Somatic Healing Meditations, Iâll gently guide you through a somatic meditation designed to help your body come out of that activated state and begin to relax again.
Weâll use simple, body-based practices like self-havening, orienting, and body scan breathing to send clear signals of safety to your system.
So, if relaxation has felt out of reach, this practice will help your nervous system shift so you can unwind, feel more at ease, and actually rest.
Perfect for nervous system regulation, stress relief, and learning how to relax when you canât relax
In this episode:
Why You Canât Relax (from a nervous system perspective) Somatic Meditation to Settle Your Nervous System Self-Havening and Orienting Body Scan BreathingRead more about the somatic approach to deep relaxationRelated: More Somatic Regulation Exercises
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
Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?
Youâre invited to join me in Somatic Healing Hub!
SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.
Inside, youâll get ad-free access to the Somatic Healing Meditations podcast!
Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.
Thereâs also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.
Your nervous system. Your emotions. Your healing â lovingly supported.
Learn more and enroll now!
Connect with Karena:
@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.
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Deep relaxation can be surprisingly hard to find. This gentle breathwork practice is a simple, soothing way to help your body and mind actually settle.
In this episode of Somatic Healing Meditations, Iâll guide you through Humming Bee Breath (Bhramari Pranayama), a beautifully simple yet profoundly healing practice, paired with a gentle healing light meditation.
Humming Bee Breath has been studied for its effects on the nervous system and overall well-being. It can help calm the stress response, support immune function, and ease some of the tension your body has been holding. If you want to relax your nervous system, release built-up tension, or simply have a few minutes of quiet, this is a very gentle way to do that.
As the body begins to settle through the breath, the healing light becomes a way of gently supporting and nurturing the areas within you that have been holding the most. It gives your system a felt sense of warmth and care, which can deepen the experience of relaxation in a way that goes beyond just the breath.
A gentle, effective practice for deep relaxation, nervous system regulation, and giving your body the kind of rest that actually helps it reset.
In this episode:
How Humming Bee Breath helps us relax deeply Humming Bee Breath With A Healing Light MeditationRelated: more deep relaxation meditationsRead more about this gentle breathwork practice here
Get on the Priority Waitlist for my Somatic Self-Love Retreat in Costa Rica 2027 so youâll be the first to get access to early bird pricing!
https://helloinnerlight.com/retreats
Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?
Youâre invited to join me in Somatic Healing Hub!
SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.
Inside, youâll get ad-free access to the Somatic Healing Meditations podcast!
Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.
Thereâs also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.
Your nervous system. Your emotions. Your healing â lovingly supported.
Learn more and enroll now!
Connect with Karena:
@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.
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Itâs okay not to be okay. But in a world that constantly asks us to keep going, stay positive, and hold everything together, many of us have learned to push away what weâre actually feeling.
When emotions like sadness, anxiety, confusion, or overwhelm arise, we often try to push them down, analyze them away, or simply pretend weâre fine. Over time, that pattern leaves us tired, tense, and carrying a heavy load of emotional stress in our bodies.
In this episode of Somatic Healing Meditations, youâll be guided through a gentle somatic meditation designed to help you acknowledge and care for what youâre truly feeling.
Weâll begin with slow, regulating breathing to calm the nervous system and help you settle into your body. From there, youâll gently turn toward whatâs present inside you, allowing your feelings to be noticed with compassion and care.
As you make space for what youâre truly feeling instead of pushing it away, many people notice a sense of relief in the body, a quiet calm emerging within, and the compassion that comes from allowing every part of their experience to be here.
Perfect for emotional healing, nervous system regulation, and gently caring for yourself when youâre not feeling okay.
In this episode:
Itâs okay not to be okay Somatic Meditation for Emotional Healing and Nervous System ReliefLearn all about Iffirmations hereRead more about the somatic healing approach to caring for yourself when youâre not feeling okay here
Related: More Somatic Emotional Processing Meditations
Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?
Youâre invited to join me in Somatic Healing Hub!
SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.
Inside, youâll get ad-free access to the Somatic Healing Meditations podcast!
Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.
Thereâs also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.
Your nervous system. Your emotions. Your healing â lovingly supported.
Learn more and enroll now!
Connect with Karena:
@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.
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This body scan breathing practice offers a gentle way to help the body soften and the nervous system settle. Youâll be guided to notice your breath and your body in a way that supports grounding and regulation with surprising ease.
In this episode of Somatic Healing Meditations, I guide you through a soothing breathing practice that combines slow, regulating breath with gentle interoceptive awareness. This combination sends clear cues of safety through the system and can create a noticeable shift in how grounded, centered, and at ease you feel.
As attention moves through the body alongside the breath, many people notice tension easing, stress releasing, and a greater sense of presence in their bodies. The practice doesnât require much effort and is designed to be supportive and accessible, even when youâre feeling tired, stressed, or overwhelmed.
Listen now and take this time to reconnect with your body in a way that genuinely supports regulation.
Perfect for grounding, soothing the nervous system, regulating stress, and easing tension in both body and mind
In this episode:
About Body Scan Breathing: A Simple Practice That Gently Regulates the Nervous System Body Scan Breathing PracticeRelated: More Deep Relaxation MeditationsGet on the Priority Waitlist for my Somatic Self-Love Retreat in Costa Rica 2027 so youâll be the first to get access to early bird pricing!
https://helloinnerlight.com/retreats
Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?
Youâre invited to join me in Somatic Healing Hub!
SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.
Inside, youâll get ad-free access to the Somatic Healing Meditations podcast!
Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.
Thereâs also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.
Your nervous system. Your emotions. Your healing â lovingly supported.
Learn more and enroll now!
Connect with Karena:
@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.
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Most of us carry a quiet belief somewhere inside that we are unlovable, fundamentally flawed, or that thereâs just something wrong with us. Itâs rarely something we say out loud but it shapes how we relate to ourselves, how close we let others get, and how safe we feel being who we are.
In this episode of Somatic Healing Meditations, I guide you through a gentle parts work meditation for the part of you that believes itâs unlovable. This practice is an invitation to turn toward that part with compassion and curiosity, and bring support and healing to this vulnerable part of you.
The meditation uses a somatic emotional processing technique called Regenerating Images in Memory to help you connect with this inner part at a deeper level. Through deep listening, acceptance, and support, it becomes possible to ease the intensity of shame and soften the grip of this old wound.
This is a supportive practice you can return to whenever you notice self-doubt, self-criticism, or a familiar sense of being âtoo muchâ or ânot enough.â
Perfect for: parts work, healing toxic shame, feeling unlovable, somatic emotional processing, and compassionate self-connection
In this episode:
We all feel unlovable sometimes⊠Parts Work Meditation For The Part of You That Believes Itâs Unlovable (using RIM)Read more about how to heal this core belief hereRelated: More Body-Centered Parts Work Meditations
Get on the Priority Waitlist for my Somatic Self-Love Retreat in Costa Rica 2027 so youâll be the first to get access to early bird pricing!
https://helloinnerlight.com/retreats
Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?
Youâre invited to join me in Somatic Healing Hub!
SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.
Inside, youâll get ad-free access to the Somatic Healing Meditations podcast!
Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.
Thereâs also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.
Your nervous system. Your emotions. Your healing â lovingly supported.
Learn more and enroll now!
Connect with Karena:
@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.
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