Afleveringen
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When youâre struggling, itâs easy to believe youâre doing something wrongâthat you should be handling things better, feeling less, or already be âover it.â
But the truth is, struggle doesnât mean youâre failing. It means youâre human.
And what you need most in those moments isnât to push throughâitâs to be met with compassion.
In this episode of Somatic Healing Meditations, I guide you through a soothing somatic self-compassion practice that uses Havening touch to calm your nervous system, ease emotional overwhelm, and bring compassionate support to the parts of you that are hurting. Youâll be guided to connect with what youâre feeling, normalize your experience, and soften inward using soothing âiffirmations.â
If life feels heavy right now, this practice is here to help you feel heldâfrom the inside out.
đ©· Press play and experience the healing power of self-compassion.
In this episode:
The Healing Power of Self-Compassion Somatic Self-Compassion Practice using Havening Techniques How To do Self-Havening Connecting With Your Felt Sense Iffirmations To Normalize Your Struggle Iffirmations To Soften Toward YourselfLearn more about Havening Techniques and the science behind themRelated: Enjoy more Iffirmation Meditations here
Havening TechniquesÂź is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org
Iffirmations to Cultivate Self-Compassion
Iffirmations to normalize/humanize your struggle:
What if itâs okay to feel this way right now? What if lots of people struggle like this sometimes? What if thereâs nothing wrong with me for feeling this way? What would it feel like to stop fighting with my feelings? What would it be like to just accept my feelings right now? What if my reaction here actually makes sense in a way? Of course I feel this way because âŠIffirmations to Soften Toward Yourself What if I can soften my heart towards myself right now? What would it be like to soften my heart toward the part of me thatâs struggling right now? What if I can start to accept myself where I am and as I am? What if I can love and accept myself even when Iâm struggling? What if I can love and accept myself especially when Iâm struggling? Who would I become if I could release my self-judgment and foster self-understanding instead? What if I can gently be more accepting toward myself? What would it feel like to become a steady source of love and compassion in my life? What if self-compassion is my best route forward? What if I truly and deeply deserve compassion? What if I truly and deeply deserve compassion, because âŠđ If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!
In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.
Enroll for free now!
Connect with Karena:
@helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena -
If youâve found yourself stuck in cycles of procrastination â even when you want to move forward â this episode will help you understand whatâs really happening beneath the surface.
Procrastination isnât a character flaw. Itâs often a protective response from your nervous system, signaling that something inside doesnât feel safe, ready, or supported yet.
And, pushing yourself harder or relying on willpower usually makes the cycle worse. What you actually need is to listen to your body and bring it back to a felt sense of safety.
In this gentle Havening meditation, Iâll guide you through soothing touch and a series of iffirmations â compassionate âwhat ifâ questions â to help you calm your nervous system and reconnect with your inner motivation.
This practice will support you in moving forward without force, at the pace of your body and in the direction of your truth.
In this episode:
How to Move Forward When Youâre Stuck in Procrastination Havening Exercise to Move Forward Without Force Self-Havening explained Guided Self-Havening to regulate your nervous system Squeeze and Sigh Get a Felt Sense of Your Procrastination Iffirmations To Break the Cycle of ProcrastinationLearn more about Havening Techniques and the science behind themLearn all about Iffirmations here
Related: Enjoy more Iffirmation Meditations
Havening TechniquesÂź is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org
Iffirmations To Break the Cycle of Procrastination
Iffirmations to accept where you are:
Iâm stuck in a cycle of procrastination right now. What if itâs okay to be stuck sometimes? What if thereâs nothing wrong with me for procrastinating? What if this is just the state of my nervous system right now? What if this procrastination actually makes sense in a way? What would it be like to stop fighting with my procrastination? What would it be like to soften my heart to myself in this moment? Now, check in with yourself. How does it feel to accept where you are right now? [Note: please feel free to repeat the above iffirmations several more times before moving on to the next iffirmations.]Iffirmations to Move Forward Without Force: What if itâs safe for me to move forward now? What if I can begin to do what I need to do? What would it be like to open to the possibility of taking a step forward? What if itâs okay to start small? What if I donât have to do everything, I can just take one step? What if thereâs a way forward that feels safe and true? What if I can do it gently, one step at a time? What if small steps are more powerful than I think? What if I can trust the momentum that comes when I soften and start small? What if clarity comes as I take gentle steps? What if itâs safe to choose one small thing to focus on now? Now, ask your body how you might move forward now. Can you imagine a manageable next step? Can you imagine yourself moving forward with softness? What other support do you want or need to move forward authentically?đ If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!
In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.
Enroll for free now!
Connect with Karena:
@helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena -
Zijn er afleveringen die ontbreken?
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In a world that teaches us to minimize our emotions and push past our needs, so many of us have become disconnected from our deeper selves and our true feelings. But hereâs the thing: being honest with ourselves about what weâre actually feeling is where authentic healing begins.
Emotional honesty is also deeply regulating. When we stop pushing away whatâs true and start gently acknowledging it, the nervous system begins to settle. The fog clears. And we come back into relationship with ourselves.
In this episode of Somatic Healing Meditations, I guide you through a soothing somatic meditation using Regenerating Images in MemoryÂźâa practice designed to help you reconnect with your emotions, uncover hidden needs, and bring loving attention to the parts of you that have been quietly waiting to be seen.
This is not about getting stuck in your feelingsâitâs about letting them move through you, so you can feel more clear, grounded, and whole.
đ Press play and experience the healing power of emotional honesty.
In this episode:
The Healing Power of Emotional Honesty Somatic Meditation for Emotional Honesty (using Regenerating Images in Memory)Related: Enjoy more Regenerating Images in Memory meditations heređ If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!
In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.
Enroll for free now!
Connect with Karena:
@helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena -
Be here now. đ Itâs a phrase weâve all heard countless timesâbut what does it really mean?
And how do we actually live it, especially when the world feels overwhelming and our thoughts wonât slow down?
In this episode of Somatic Healing Meditations, youâll be gently guided into presenceânot by efforting, but by softening. By slowing down. By feeling whatâs already here. Because your body is always in the present momentâand turning toward it with compassion can shift everything. đ«¶
From a somatic healing perspective, slowing down and attuning to whatâs real in this moment isnât just helpful⊠itâs essential. It interrupts the spirals, regulates the nervous system, and reconnects us with something steady and true inside ourselves.
If your system is craving calm, clarity, or simply a moment to be, this episode is an invitation to come home to your bodyâand discover the quiet kind of healing that lives in presence.
In this episode:
How to Be Here Now Somatic Meditation To Slow Down & Feel: How to do Self-Havening Orienting to the present moment Iffirmations to Be Here NowLearn more about Havening Techniques and the science behind themLearn all about Iffirmations here
Related: Enjoy more Deep Relaxation Meditations here
If being here now is really hard because youâre spinning in urgency and anxiety, try Episode 071 first: Overcome Time Anxiety: A Somatic Meditation To Break the Cycle of Urgency And Pressure
Havening TechniquesÂź is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org
đ 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!
đż Iffirmations To Be Here Now đż
What if I can simply be here now? What if I donât have to force myself backâwhat if I can just return to my senses in this moment? What would it be like to reconnect with my body, gently and without judgment? What if every time I come back to my body, I come back to myself? What if I can allow my presence to soften into this moment, more and more? What if itâs safe for me to be here now? What if I could give myself permission to be here with my body and my feelingsâjust as they are? What would it be like to welcome myself back, more and more, with each breath? What if I can release the pressure to be anywhere but here? What would it feel like to meet myself with kindness, right here and now? What if, beneath all the noise, thereâs a quiet presence thatâs always here? What if this presence is always within meâand I can choose to connect with it at any time? More and more, I allow myself to slow down and feel. More and more, I choose to be here now.Connect with Karena:
@helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena -
We live in a world that encourages hustle, runs on urgency, and glorifies toxic productivity. No wonder so many of us struggle with time anxiety.
But time anxiety isnât just stress about your scheduleâitâs a felt sense of unease. Itâs a nervous system stuck in urgency, and a body that never learned itâs safe to slow down.
In this episode of Somatic Healing Meditations, I guide you through a gentle Self-Havening meditation designed to help you release the pressure and begin to rewire the patterns that keep you stuck in urgency, overwhelm, and panic. This isnât about time managementâitâs about nervous system healing.
If youâve been feeling behind, overwhelmed, or unable to stop rushing, this practice is for you. Let this be your invitation to feel safe slowing downâand to build a more spacious, supportive relationship with time. đ
In this episode:
Understanding Time Anxiety Somatic Meditation To Overcome Time Anxiety How to do Self-Havening Get a Felt Sense of Your Time Anxiety Havening with Distractions to Regulate and RewireLearn more about Havening Techniques and the science behind themRelated: Enjoy more Nervous System Regulation Exercises
Havening TechniquesÂź is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org
đ If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!
In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.
Enroll for free now!
Connect with Karena:
@helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena -
Compassion is more than a feelingâitâs a healing state of being. It softens our inner harshness. It helps us stay present with pain rather than pushing it away. And it creates the spacious, tender inner conditions that allow true healing to take root.
This guided Compassionate Body Scan is not just a meditationâitâs a somatic experience of being with yourself in a new way. During it, youâll be gently led into a deeply embodied sense of compassion before journeying through a slow, soothing body scan.
This gentle practice is about meeting yourselfâeach sensation, each emotion, each part of youâwith warmth, presence, and care.
If youâre longing to feel more connected, supported, and safe in your own body, this meditation is for you.
Let compassion lead you home
In this episode:
The Healing Power of Compassion Compassionate Body Scan Meditation: Dropping In with Soothing & Regulating Breathing Feeling Compassion Within Rotation of Consciousness Body ScanRelated: Enjoy More Body Scan Meditationsđ If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!
In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.
Enroll for free now!
Connect with Karena:
@helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena -
Are you doing all the right nervous system tools but still feeling stuck, anxious, or overwhelmed?
Youâre not aloneâand there might be a deeper reason why your regulation practices arenât giving you the relief youâre craving.
In this episode of Somatic Healing Meditations, we explore a common (and totally understandable) mistake many of us make: trying to use nervous system regulation to suppress or silence our emotions, rather than support them. Youâll learn why this approach often backfires, and how to work with your system in a way that leads to true healingânot just temporary relief.
Then, Iâll guide you through a powerful Somatic Emotional Processing practice using Regenerating Images in MemoryÂź and Iffirmationsâa gentle, body-centered approach to help you connect with your emotions in a way that allows them to move, soften, and release.
If youâve been struggling to regulate and longing for something deeper, this episode is here to meet you with compassion, insight, and an effective path forward.
In this episode:
When Nervous System Regulation Doesnât Work (And What Actually Helps) Suppression is Dysregulating The Power of Accepting Your Feelings The True Purpose Of Nervous System Regulation Somatic Emotional Processing Exercise: Soothing And Regulating Breathing Feeling Your Feelings in A Body-Centered Way Accepting And Understanding Your FeelingsLearn all about Iffirmations hereRelated: Enjoy More Somatic Emotional Processing Exercises
đ If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!
In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.
Enroll for free now!
Connect with Karena:
@helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena -
Your body has been speaking to you all alongâthrough tension, fatigue, emotions, and the quiet sensations that often go unnoticed. But in a world that teaches us to override discomfort and push through pain, weâve forgotten how to truly listen.
In this guided Somatic Meditation To Listen To Your Body, youâll be invited to slow down, drop beneath your thoughts, and gently tune in to the wisdom your body holds. Using Regenerating Images in MemoryÂź (RIM)âa powerful somatic healing approachâyouâll safely explore the deeper messages within your bodyâs sensations, uncover what has been held beneath the surface, and reconnect with the inner guidance that has always been there.
If youâve ever felt disconnected from your body, struggled with persistent stress or tension, or simply longed for a deeper sense of ease within yourselfâthis meditation is for you. Your body already knows the way forward. Are you ready to listen?
đ Press play and begin your journey inward.
đ Donât forget to subscribe for more somatic meditations!
In this episode:
The healing power of listening to your body Somatic Meditation To Listen To Your Body (using Regenerating Images in Memory)Related: Enjoy more Regenerating Images in Memory Meditationsđ If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!
In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.
Enroll for free now!
Connect with Karena:
@helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena -
Feeling tense, anxious, on edge, or just off without knowing why? Your nervous system is likely holding onto more stress than you realize. In todayâs episode of Somatic Healing Meditations, weâll do a simple but powerful daily nervous system reset to help you shift out of dysregulation and into a state of greater ease, presence, and connection.
This short somatic practice combines Self-Havening and soothing breathwork, two gentle yet highly effective techniques that calm your body, regulate your nervous system, and bring you back to a sense of safety and balance. With just a few minutes, you can create a powerful shiftâone that not only helps in the moment but also rewires your nervous system over time.
The beauty of this practice is in its cumulative effects. The more you do it, the easier it becomes for your nervous system to return to a place of calm. Over time, youâll notice yourself feeling more grounded, less reactive, and better able to meet lifeâs challenges with clarity and ease.
So take a deep breath, find a comfortable place, and letâs begin. Your body is ready to feel supported.
In this episode:
Nervous system regulation is something we can cultivate Daily Nervous System Reset: How to do Self-Havening Self-Havening to calm the amygdala Soothing and regulating breathworkLearn more about Havening Techniques and the science behind themRelated: Enjoy more Nervous System Regulation Exercises
đ If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!
In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.
Enroll for free now!
Connect with Karena:
@helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Emotional Healing Coaching Sessions with Karena -
So often, we go through the motions of self-care, only to find ourselves still feeling depleted, unfulfilled, or unsupported. Thatâs because deep self-care isnât as much about what you DO as it is about how deeply you LISTEN to your true needs and feelings.
In this episode of Somatic Healing Meditations, I invite you into a practice of deep self-care - not as a task to complete, but as a way of being with yourself.
In this somatic meditation, weâll gently explore the question: What do I need to feel supported? Not in theory, but in the lived reality of your body, right here and right now.
With gentle guidance, youâll be invited to drop out of your thinking mind and into the wisdom of your bodyâto sense, feel, and truly receive the support you need in this moment.
Because true support doesnât come from a checklist, it comes from attunement. And when we learn the art of inner support - listening deeply and responding with attuned care - we give ourselves the gift of being truly met.
Press play and letâs begin. đ
In this episode:
The Art of Deep Self-Care Somatic Meditation For Deep Self-Care: Soothing Breathwork to drop in deeply Connecting with your inner world using Regenerating Images in MemoryÂźRelated: Enjoy more Regenerating Images in Memory meditationsđ If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!
In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.
Enroll for free now!
Connect with Karena:
@helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Emotional Healing Coaching Sessions with Karena -
Your heart holds a quiet, yet profound intelligenceâone 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, youâll be guided through a Heart-Centered Body Scan Meditationâa 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 youâre feeling stressed, disconnected, or longing for a sense of inner peace, this meditation will help you come home to yourselfâto a place of warmth, presence, and profound self-compassion. đâš
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In this episode:
The intelligence of your heart Heart-Centered Body Scan Meditation: Heart Coherence Exercise Rotation of ConsciousnessRelated: More Body Scan Meditationsđ 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 -
True relaxation isnât just the absence of stressâit'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 Vacationâa 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 isnât just a quick escape from stressâitâs 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 VisualizationRelated: More Deep Relaxation Meditationsđ 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 -
What if you let yourself fall in love with your lifeâjust 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, weâll focus on finding your glimmersâthose small, fleeting moments of beauty, connection, and safety that signal to your nervous system that all is well.
Youâll 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, Iâll 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 youâve been craving more calm, connection, and joy, this episode is for you. Press play and letâs begin. đ
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 Glimmersđ 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 -
âName it to tame itâ isnât just a phrase; itâs 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 youâre feeling in a way that brings emotional clarity and relief. And we wonât just be using wordsâweâll 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 youâve 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 yourselfâa moment to name whatâs 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 FeelingsLearn more about Havening Techniques and the science behind themRelated: Emotional Healing Meditations to go deeper:
EPS 027: A Body-Centered Parts Work Process
EPS 040: Somatic Meditation to Feel Your Emotions
đ 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 -
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 youâre stuck in your head!
Relief doesnât come from thinking harderâit 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 youâve 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 letâs take this soothing journey together! â€ïž
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 bodyLearn more about Havening Techniques and the science behind themEnjoy more like this: Body Scan, Regulation Exercises, Havening
đ 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 -
When life feels overwhelmingâwhen the world is loud, uncertain, or just plain too muchâour bodies hold the weight of it all.
That tightness in your chest, the ache in your shoulders, the restless tension in your bellyâthese 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, youâll discover a powerful somatic journaling exercise designed to help you get it off your chest. Inspired by the transformative technique of Regenerating Images in MemoryÂź (RIM), this guided practice blends mindful embodiment with intentional journaling to help you uncover whatâs 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 youâve 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 PromptsMore 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 MemoryÂź episodes here
Learn more about Somatic Journaling here
1:1 RIM Sessions with Karena
đ 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 -
When life feels overwhelming, finding peace doesnât 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 youâre 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 bodyâa beautiful reminder that healing doesnât always have to be complicated. Sometimes, itâs as simple as your next exhale.
In this episode:
How Humming Bee Breath (Bhramari Pranayama) Can Relax Your Nervous System Simple Brahmari Pranayama Guided PracticeRelated: Try more breathwork meditations with Karena!đ 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 -
Our bodies are incredibleâthey 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 nerveâthe cornerstone of nervous system regulationâto 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 youâre 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 ConsciousnessRelated: Try more meditations with body scans from Karena!đ 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 -
Do you ever wonder: Who am I beneath it all?
Beneath the layers of expectations, the endless striving, the ways youâve learned to fit in and keep goingâwho 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 MemoryÂź 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 Youâve 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 SelfRelated: try last weekâs Somatic Meditation To Connect With Your True Self!đ 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 -
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 todayâs somatic meditation, youâll 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. Itâs 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, itâs more important than ever to check in with our true selves to make sure weâre 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 Selfđ 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 - Laat meer zien
