Somatic Healing Meditations

• About That Feeling You’re Avoiding … A Gentle Meditation for Healing and Emotional Release

  We all avoid our feelings sometimes … but even when we’re not actively thinking about them, those emotions don’t disappear. They stay with us - in our bodies, in our breath, in our inner dialogue - quietly shaping our experience from underneath the surface. This gentle somatic meditation is an invitation to stop running and start listening. You’ll be guided to turn toward what you’ve been holding inside and meet it with compassion and care - creating space for insight, integration, and emotional release. Using a powerful emotional healing technique called Regenerating Images in Memory® (RIM), this practice helps you connect deeply with what’s really going on within you in a way that can facilitate a deep emotional release. RIM works with your body and imagination in a deeply intuitive way, supporting healing that feels organic, safe, and surprisingly relieving. If you’ve been feeling stuck, overwhelmed, disconnected, or just sensing that something’s unresolved beneath the surface, this episode is for you. Let this be a soft place to begin again. 🎧 Press play when you’re ready to gently feel what’s here - and release what no longer needs to be held. In this episode: The power of turning toward our feelings instead of avoiding them Gentle Meditation For Healing And Emotional Release (using Regenerating Images in Memory) Related: Enjoy more Somatic Emotional Processing Meditations here! 🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course! In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey. Enroll for free now! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena

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• Intuitive Decision Making: A Somatic Meditation To Move From Overthinking to Inner Knowing

  You don’t need to think harder. You need to listen deeper. 💗 When it comes to making decisions (big and small), most of us try to think our way to clarity. But real clarity doesn’t come from overanalyzing - it comes from reconnecting with the quiet wisdom of your body and heart. This guided somatic meditation for intuitive decision making helps you shift out of the mind and into the felt sense of what’s true. You’ll explore the heart as a powerful center of intuitive intelligence - and learn how to access the deeper knowing that lives within you. Intuitive decision making isn’t something you have to figure out. It’s something you can feel into. And your heart - your beautifully intelligent, deeply connected heart - knows the way. Whether you’re in the middle of a big life decision or you’re just longing to trust yourself more deeply, this meditation is for you. In this episode: Your Body is Home To A Deep, Intuitive Intelligence Somatic Meditation For Intuitive Decision Making Breathing to Reconnect And Regulate Centering In Your Heart Asking Your Heart For Guidance Related: Enjoy more Deep Relaxation Meditations here 🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course! In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey. Enroll for free now! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena

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• Recover from Fatigue and Exhaustion with Bhramari Pranayama (Simple Breathwork for Deep Relaxation)

  This simple breathwork practice is truly self-care for when you're too exhausted to do self-care. 😌 When you're depleted, burned out, or running on empty, even the idea of doing something to feel better can feel overwhelming. That’s why Bhramari Pranayama—also known as humming bee breath—is so powerful. It takes almost no effort at all, but gently shifts your body out of stress and into a state of rest and repair. Just a soft inhale… and a slow, humming exhale. That’s it. And yet research shows that this quiet, simple practice can nourish your nervous system, calm your stress response, and support recovery on a deep physiological level. If you're longing for healing but don’t have the energy to “do” anything—this practice is for you. Press play and let the hum  help you recover from fatigue and exhaustion, one easy exhale at a time. In this episode: How Bhramari Pranayama helps you recover from exhaustion and fatigue Guided Breathwork Practice for Deep Relaxation Related: Enjoy more Deep Relaxation Meditations here 🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course! In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey. Enroll for free now! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena

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• Somatic Self-Compassion Practice (For Days When You're Struggling)

  When you’re struggling, it’s easy to believe you’re doing something wrong—that you should be handling things better, feeling less, or already be “over it.” But the truth is, struggle doesn’t mean you’re failing. It means you’re human. And what you need most in those moments isn’t to push through—it’s to be met with compassion. In this episode of Somatic Healing Meditations, I guide you through a soothing somatic self-compassion practice that uses Havening touch to calm your nervous system, ease emotional overwhelm, and bring compassionate support to the parts of you that are hurting. You’ll be guided to connect with what you’re feeling, normalize your experience, and soften inward using soothing “iffirmations.” If life feels heavy right now, this practice is here to help you feel held—from the inside out. 🩷 Press play and experience the healing power of self-compassion. In this episode: The Healing Power of Self-Compassion Somatic Self-Compassion Practice using Havening Techniques How To do Self-Havening Connecting With Your Felt Sense Iffirmations To Normalize Your Struggle Iffirmations To Soften Toward Yourself Learn more about Havening Techniques and the science behind them Related: Enjoy more Iffirmation Meditations here Havening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org Iffirmations to Cultivate Self-Compassion Iffirmations to normalize/humanize your struggle: What if it’s okay to feel this way right now? What if lots of people struggle like this sometimes? What if there’s nothing wrong with me for feeling this way? What would it feel like to stop fighting with my feelings? What would it be like to just accept my feelings right now? What if my reaction here actually makes sense in a way? Of course I feel this way because … Iffirmations to Soften Toward Yourself What if I can soften my heart towards myself right now? What would it be like to soften my heart toward the part of me that’s struggling right now? What if I can start to accept myself where I am and as I am? What if I can love and accept myself even when I’m struggling? What if I can love and accept myself especially when I’m struggling? Who would I become if I could release my self-judgment and foster self-understanding instead? What if I can gently be more accepting toward myself? What would it feel like to become a steady source of love and compassion in my life? What if self-compassion is my best route forward? What if I truly and deeply deserve compassion? What if I truly and deeply deserve compassion, because … 🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course! In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey. Enroll for free now! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena

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• Break the Cycle of Procrastination: Havening To Move Forward Without Force

  If you’ve found yourself stuck in cycles of procrastination — even when you want to move forward — this episode will help you understand what’s really happening beneath the surface. Procrastination isn’t a character flaw. It’s often a protective response from your nervous system, signaling that something inside doesn’t feel safe, ready, or supported yet. And, pushing yourself harder or relying on willpower usually makes the cycle worse. What you actually need is to listen to your body and bring it back to a felt sense of safety. In this gentle Havening meditation, I’ll guide you through soothing touch and a series of iffirmations — compassionate “what if” questions — to help you calm your nervous system and reconnect with your inner motivation. This practice will support you in moving forward without force, at the pace of your body and in the direction of your truth. In this episode: How to Move Forward When You’re Stuck in Procrastination Havening Exercise to Move Forward Without Force Self-Havening explained Guided Self-Havening to regulate your nervous system Squeeze and Sigh Get a Felt Sense of Your Procrastination Iffirmations To Break the Cycle of Procrastination Learn more about Havening Techniques and the science behind them Learn all about Iffirmations here Related: Enjoy more Iffirmation Meditations Havening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org Iffirmations To Break the Cycle of Procrastination Iffirmations to accept where you are: I’m stuck in a cycle of procrastination right now. What if it’s okay to be stuck sometimes? What if there’s nothing wrong with me for procrastinating? What if this is just the state of my nervous system right now? What if this procrastination actually makes sense in a way? What would it be like to stop fighting with my procrastination? What would it be like to soften my heart to myself in this moment? Now, check in with yourself. How does it feel to accept where you are right now? [Note: please feel free to repeat the above iffirmations several more times before moving on to the next iffirmations.] Iffirmations to Move Forward Without Force: What if it’s safe for me to move forward now? What if I can begin to do what I need to do? What would it be like to open to the possibility of taking a step forward? What if it’s okay to start small? What if I don’t have to do everything, I can just take one step? What if there’s a way forward that feels safe and true? What if I can do it gently, one step at a time? What if small steps are more powerful than I think? What if I can trust the momentum that comes when I soften and start small? What if clarity comes as I take gentle steps? What if it’s safe to choose one small thing to focus on now? Now, ask your body how you might move forward now. Can you imagine a manageable next step? Can you imagine yourself moving forward with softness? What other support do you want or need to move forward authentically? 🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course! In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey. Enroll for free now! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena

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