Nervous System Reset (using Havening Techniques) hello inner light 2024-04-19 | Are you feeling stressed, reactive, overwhelmed, spacey, disconnected, or anxious? So many of the symptoms that disrupt our lives are simply symptoms of a dysregulated nervous system.But here's the good news: you have the power to reset your nervous system and reclaim your well-being.In this episode of Somatic Healing Meditations, Karena guides you through a quick and effective Nervous System Reset using Havening Techniques®. Havening is a potent tool for regulating the nervous system, as it helps calm the amygdala—the epicenter of our stress response deep within the brain.Episode timing:00:00 - Reset Your Nervous System with Havening Techniques03:10 - Nervous System Reset Part 1: Nervous System Regulation Exercise10:59 - Nervous System Reset Part 2: Creating Emotional Flow for More Regulation27:27 - ConclusionLearn more about Havening Techniques and the science behind them: helloinnerlight.com/havening-techniques-what-it-is-and-how-it-works🌟🌟🌟 This episode of Somatic Healing Meditations is brought to you by The Co-Regulation Community! The Co-Regulation Community is my brand new offering to help you soothe your stress on a deep body level, while also rewiring your nervous system for more authenticity, resilience, and peace.In the Co-Regulation Community, I’ll be teaching live nervous system regulation classes so that you can regularly practice effective body-centered techniques that help you step off the roller coaster of stress, anxiety, and overwhelm while creating more capacity in your nervous system for resilience, self-compassion, inner peace, and overall well-being. Learn more here: helloinnerlight.com/the-coregulation-communityPlus, you’re invited to a free nervous system regulation class with me to kick it all off on Sunday, April 28th, 2024! You can learn more and enroll here: helloinnerlight.com/free-class Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- helloinnerlight.com- Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Somatic Healing Meditations homepage: helloinnerlight.com/podcast- Join The Co-Regulation Community! helloinnerlight.com/the-coregulation-communityRate and review on Apple podcasts: podcasts.apple.com/us/podcast/somatic-healing-meditations/id1716119168
Inner Smile Meditation | Cultivate a Loving Presence Within hello inner light 2026-09-11 | Our relationship with ourselves is shaped, little by little, by the way we meet ourselves internally, and today’s meditation is a beautiful practice for bringing more warmth, kindness, and softness into that relationship.In this Inner Smile Meditation, inspired by the traditional Taoist practice, I’ll guide you to turn the warmth and gentle energy of a smile inward and explore what kindness, compassion, and loving presence actually feel like in your body. As we move deeper into the practice, you’ll have an opportunity to really connect with and receive from that warmth in a deeply embodied way.This is a grounding and regulating healing meditation for cultivating a softer relationship with yourself and embodying more warmth, kindness, compassion, and connection from within.✨ Perfect for self-compassion, emotional healing, nervous system regulation, inner connection, and cultivating a more loving relationship with yourself.________Episode timing:00:00 - The Way We Meet Ourselves Shapes Our Inner World03:18 - Guided Inner Smile Meditation25:53 - Conclusion and ReflectionsRelated: Meditation For Secure Attachment with Yourself: helloinnerlight.com/somatic-healing-meditations/meditation-for-secure-attachment-with-yourself-because-self-love-isnt-a-feeling-its-a-relationshipRelated: Embodied Self-Love Series: helloinnerlight.com/somatic-healing-meditations?category=embodied%20self-love%20seriesRead More About Cultivating a Loving Presence Within: helloinnerlight.com/somatic-healing-meditations/inner-smile-meditation-cultivate-a-loving-presence-within______🌿ANNOUNCEMENT: Enrollment is open for Rooted + ResilientIf you’re ready to go deeper in your healing, Rooted + Resilient is my six-month VIP coaching program and the most powerful way to work with me.Together, we’ll go beneath the surface to work with the deeper wounds, subconscious patterns, and emotional experiences that can keep you feeling stuck, even when you understand your patterns and have already done a lot of healing work.Through deep somatic emotional processing, personalized support, and ongoing guidance, you’ll have the space to create meaningful shifts from the inside out and build a more grounded, connected, and resilient relationship with yourself.Learn more + enroll: learn.helloinnerlight.com/GrQ1265Early bird pricing is available until 9/19/26._____Join me on my Somatic Self-Love Retreat in Costa Rica 2027! helloinnerlight.com/retreats______Go deeper on your somatic healing journey:- Follow @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub- ENROLLMENT NOW OPEN: Rooted + Resilient: learn.helloinnerlight.com/GrQ1265
Orienting + Havening: My Favorite Quick Nervous System Regulation Tool (Guided Practice) hello inner light 2026-08-28 | When you’re feeling stressed, anxious, activated, or caught up in your head, sometimes you just want a simple way to help your nervous system settle.This is one of my favorite quick nervous system regulation practices, and I turn to it all the time. It combines Orienting, a somatic practice that uses present-moment sensory awareness to help your nervous system register cues of safety, with Havening®, a therapeutic technique that uses gentle, soothing touch to help calm the brain and nervous system.Instead of trying to think your way into feeling calmer, these practices work directly with the body and the senses to help shift your physiological state.In this episode of Somatic Healing Meditations, I’ll guide you step by step through this simple combination of Orienting and Havening so you can experience it for yourself. It only takes a few minutes, and it’s a wonderful practice to come back to whenever you’re feeling stressed or dysregulated, or anytime you’d simply like to feel a little more grounded, settled, and calm.✨ Perfect for nervous system regulation, grounding, anxiety and stress relief, getting out of your head and into your body, and finding more calm in just a few minutes.---Episode timing:00:00 - About this Quick Nervous System Regulation Tool00:56 - Orienting + Havening Guided Practice11:42 - Conclusion and ReflectionsRelated: More Somatic Regulation Practices: helloinnerlight.com/somatic-healing-meditations?category=regulation%20exerciseLearn more about Havening Techniques and the science behind them: helloinnerlight.com/havening-techniques-what-it-is-and-how-it-worksHavening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.orgAlso, if you sometimes have trouble regulating your nervous system (despite using effective tools), here's the biggest mistake most of us are making: helloinnerlight.com/somatic-healing-meditations/cant-regulate-your-nervous-system-heres-the-mistake-most-of-us-are-making_______Please join me for my upcoming free training, The Secret Wisdom of Your Triggers! This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!Learn more and enroll here!helloinnerlight.com/tswoyt_______Somatic Self-Love Retreat in Costa Rica 2027helloinnerlight.com/retreats________Go deeper on your somatic healing journey:- Follow @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Cant Regulate Your Nervous System? Heres the Mistake Most of Us Are Making [Educational episode] hello inner light 2026-08-27 | Have you ever wondered why you can know all the nervous system regulation tools, use them regularly, and still find yourself getting pulled into anxiety, overwhelm, triggers, or the same emotional reactions again and again?It can be incredibly frustrating, especially when you’ve been doing the work and genuinely trying to support your nervous system.In this educational episode of Somatic Healing Meditations, I’m exploring one of the most common and subtle ways I see people get stuck with nervous system regulation, plus explaining a deeper approach that can help us work with our emotions in a way that creates more understanding, healing, and lasting change.We’ll talk about the important relationship between nervous system regulation and emotional processing, and how learning to listen to what’s happening within the body can help us work with the deeper wounds, beliefs, and patterns underneath our emotional reactions.There’s no meditation in this episode. Instead, this is part of *The How of Healing*, my educational series where we explore some of the deeper principles of somatic healing so you can better understand yourself, your patterns, and what actually helps create lasting change.✨ Perfect for nervous system regulation, emotional regulation, somatic healing, and somatic emotional processing---Episode timing:00:00 - Why Nervous System Regulation Isn’t Working02:23 - When Nervous System Regulation Becomes Emotional Suppression04:40 - How Resisting Your Emotions Can Keep You Dysregulated11:13 - When Your Feelings Need to Be Heard12:57 - Somatic Emotional Processing for Deeper HealingRelated: Somatic Emotional Processing: helloinnerlight.com/somatic-healing-meditations?category=Somatic%20Emotional%20ProcessRelated: Body-Centered Parts Work: helloinnerlight.com/somatic-healing-meditations?category=parts%20work_______Please join me for my upcoming free training, The Secret Wisdom of Your Triggers! This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!Learn more and enroll here! helloinnerlight.com/tswoyt_______Somatic Self-Love Retreat in Costa Rica 2027helloinnerlight.com/retreats________Go deeper on your somatic healing journey:- Follow @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Why That One Person Triggers You So Much (Guided Healing Meditation) hello inner light 2026-08-21 | Why does *that one person* get to you so much? And what if the intensity of your reaction is actually pointing you toward a part of you that’s ready for deeper healing?Our emotional triggers can point us toward old wounds, unmet needs, unconscious beliefs, and parts of ourselves that are still asking for our attention and care. When we learn how to listen to our triggers instead of simply trying to make them go away, they can become powerful doorways into deeper self-understanding and healing.In this episode of Somatic Healing Meditations, we’ll explore why certain people trigger us so deeply, and then I’ll guide you through a powerful somatic healing meditation. Together, we’ll gently follow your trigger into the deeper layers of your subconscious and body, listening for what your reaction may be trying to show you and giving you an opportunity to tend to and heal what’s underneath it.Understanding the deeper roots of a trigger doesn’t excuse someone else’s behavior or make us responsible for it. Instead, caring for what has been activated within us can help us understand ourselves more deeply, trust what we’re feeling, and move forward with greater clarity and empowerment.✨ Perfect for emotional triggers, somatic healing, emotional processing, healing old wounds, and getting to the root of recurring emotional patterns.---Episode timing:00:00 - Why That One Person Triggers You So Much (And What Your Triggers May Be Trying to Show You)06:21 - Guided Healing Meditation: Soothing Breathing to Drop In11:00 - Guided Healing Meditation: Somatic Emotional Processing 33:09 - Conclusion and ReflectionsRead more about why our triggers can be so valuable on a healing journey: helloinnerlight.com/somatic-healing-meditations/why-that-one-person-triggers-you-so-much-guided-healing-meditationRelated: More Somatic Emotional Processing Exercises: helloinnerlight.com/somatic-healing-meditations?category=Somatic%20Emotional%20Process_______Please join me for my upcoming free training, The Secret Wisdom of Your Triggers! This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!Learn more and enroll here! helloinnerlight.com/tswoyt_______Join me on my Somatic Self-Love Retreat in Costa Rica 2027! (Only 2 discounted early bird spots left!)helloinnerlight.com/retreats________Go deeper on your somatic healing journey:- Follow @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Why We Keep Repeating the Same Painful Patterns hello inner light 2026-08-19 | Here's what's actually happening when we keep repeating the same painful patterns...Our past hurts become the lens through which we see the world. Not only that, but they inform our thoughts, perceptions, interpretations, expectations, assumptions, emotions, and motivations.This is why I'm so passionate about teaching people about the subconscious.The frustrating repeating patterns in our lives can be shifted when we begin to understand how to work with these patterns at their subconscious roots.That's the heart of what I'll be teaching in The Secret Wisdom of Your Triggers, a free, 75-minute training where we'll explore how to listen to your triggers as messengers from the subconscious, and how to transform them through gentle, body-based practices.Live Saturday, August 29th at 11am Pacific | 2pm Eastern.🔗 Join here: helloinnerlight.com/tswoytYou'll learn how to:🌸 Understand what your triggers are really showing you🌸 Heal the roots of old emotional wounds and patterns🌸 Cultivate deeper self-compassion and emotional freedomIf you're ready to move beyond surface-level awareness and experience real, embodied transformation, I'd love to have you there.🔗 helloinnerlight.com/tswoyt#somatichealing #emotionalhealing #subconsciousmind #innerwork #selfhealingjourney #nervoussystemregulationMusic: Meditation Impromptu 01 by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. creativecommons.org/licenses/by/4.0
How to Stop Ruminating | Feel the Feelings Beneath Your Thoughts (Guided Meditation) hello inner light 2026-08-14 | You already know how exhausting rumination is. You've overthought it to death, picked it apart from every angle, told yourself the story a dozen different ways… and somehow, the thoughts just keep looping.Here's the truth: rumination isn't primarily a thinking problem, even though it shows up as thoughts. So when we try to think our way out of it, reason with it, or reframe it, we end up staying stuck in the exact same loop.That's because our thoughts are often symptoms of feelings living in our bodies. When we have thoughts that keep cycling over and over again, it's usually because there are unprocessed feelings or unacknowledged emotions underneath them.In this episode of Somatic Healing Meditations, I guide you through a soothing somatic meditation using Regenerating Images in Memory (RIM), my favorite somatic emotional processing technique. This meditation helps you feel the feelings beneath your thoughts (rather than just thinking about them again) so they can finally begin to resolve and release, and the ruminating can finally stop.✨ Perfect for rumination, overthinking, feeling your feelings, and somatic emotional processing---Episode timing:00:00 - Why You Need To Feel The Feelings Beneath Your Thoughts04:06 - Guided Meditation To Stop Ruminating39:43 - Conclusion and ReflectionsRead more about the somatic approach to stop ruminating thoughts: helloinnerlight.com/somatic-healing-meditations/how-to-stop-ruminating-feel-the-feelings-beneath-your-thoughts-guided-meditationRelated: More Somatic Emotional Processing Exercises: helloinnerlight.com/somatic-healing-meditations?category=Somatic%20Emotional%20Process_______Please join me for my upcoming free training, The Secret Wisdom of Your Triggers! This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!Learn more and enroll here! helloinnerlight.com/tswoyt_______Join me on my Somatic Self-Love Retreat in Costa Rica 2027! (Only 2 discounted early bird spots left!)helloinnerlight.com/retreats_______Go deeper on your somatic healing journey:- Follow @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Try Softer | A Guided Meditation for More Ease, Less Effort hello inner light 2026-08-07 | "I know most people try hard to do good and find out too late they should have tried softer."-Andrea Gibson, *You Better Be Lightning*We've been conditioned to believe that trying hard is the only way forward... in our work, our relationships, and even in our healing. But that pattern of pushing and efforting works against us when we're trying to heal.The truth is that our nervous systems, our bodies, and the most vulnerable parts of us (the parts most longing for healing) often respond to softness and acceptance far more than they respond to force.We need to learn to try softer.This week's meditation offers a gentle way to authentically explore this concept of trying softer, and to discover what trying softer actually means for you, in your own body and your own life, as something you can embody and feel. It's a slow, tender practice meant to help you regulate, soften, and open to more ease and flow.✨ Perfect for nervous system healing, self-compassion, releasing perfectionism, and softening your relationship with your own healing journey______Episode timing:00:00 - How Trying Softer Helps Us Heal04:40 - Guided Meditation to Try Softer: Soothing and Regulating Breathing09:48 - Guided Meditation to Try Softer: Iffirmations for Trying Softer20:56 - Conclusion and ReflectionsRelated: More Self-Compassion Meditations: helloinnerlight.com/somatic-healing-meditations?category=Self-compassionLearn all about Iffirmations here: helloinnerlight.com/iffirmations-libraryRead More About What It Really Means to Try Softer: helloinnerlight.com/somatic-healing-meditations/try-softer-a-guided-meditation-for-more-ease-less-effort_______Iffirmations for trying softer on your healing journey:- What if I could try a little softer today?- What would it be like to keep showing up for myself consistently but with less gripping and striving?- What if the parts of me that keep pushing could rest for a while?- What would it be like to stop treating myself as something that needs to be fixed?- What if I don't need to overpower any parts of myself to heal?- What if healing is more possible than I think it is and it's happening more than I realize?- What would it be like to let my attention rest on myself the way it rests on someone I love?- What if my self-awareness could be more gentle and less vigilant?- What if it’s safe to arrive here, in this moment, exactly as I am?- What if I’m allowed to heal at my own pace?- What if I am whole, complete and worthy, just as I am?- More and more, I soften my heart toward myself.- More and more, I allow myself to try softer._______Please join me for my upcoming free training, The Secret Wisdom of Your Triggers! This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!Learn more and enroll now! helloinnerlight.com/tswoyt_______Join me on my Somatic Self-Love Retreat in Costa Rica 2027! (Only 2 discounted early bird spots left!)helloinnerlight.com/retreats________Go deeper on your somatic healing journey:- Follow @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Soften Into Self Kindness | A Somatic Self Love Meditation hello inner light 2026-07-31 | Self-kindness is one of the most powerful things we can cultivate on our healing journey. When we learn to meet ourselves with warmth instead of judgment, it creates a safe and supportive container for us to navigate the complexities of our inner world with real honesty and compassion. As we cultivate this kind of kindness toward ourselves, our nervous system softens, our inner voice gets gentler, and we become more able to love ourselves as we are.In this episode of Somatic Healing Meditations, I guide you through a loving somatic exploration of what true self-kindness feels like in your body. We'll gently open to greater possibilities of self-kindness, and then explore how to embody that kindness in a tangible, felt way.And this is a practice that keeps deepening the more we return to it. Every time we come back to it, self-kindness becomes a little more natural, a little more familiar.✨ Perfect for self-kindness, self-love, nervous system regulation, and cultivating a more compassionate relationship with yourself.______Iffirmations for Self-Kindness- What if I can soften my heart towards myself today?- What if I’m worthy of love and kindness … especially from myself?- What would it be like to consistently treat myself with more warmth and more kindness?- What if it’s safe for me to become kinder and kinder to myself?- What if I could feel more appreciation for the beauty within me?- What if I could feel more acceptance for the struggle within me?- What if I can look beneath my stories of self judgment and connect more with my true self?- What if I could be gentle with myself even when things are difficult?- What if I can honor my imperfections and allow myself to grow from my mistakes?- Who could I become if I had more and more consistent access to self-compassion and kindness?- More and more I choose to be kind to myself.- More and more I choose me.______Episode timing:00:00 - The healing power of self-kindness04:00 - Somatic Meditation to Soften Into Self-Kindness - Soothing Breathing to Drop in07:50 - Somatic Meditation to Soften Into Self-Kindness - Iffirmations for Self-Kindness12:27 - Somatic Meditation to Soften Into Self-Kindness - Deeply Connecting with Authentic Self-Kindness30:04 - Conclusion and ReflectionsRelated: More Embodied Self-Love Meditations: helloinnerlight.com/somatic-healing-meditations?category=embodied%20self-love%20seriesLearn all about Iffirmations here: helloinnerlight.com/iffirmations-libraryRead more about the healing power of self-kindness: helloinnerlight.com/somatic-healing-meditations/soften-into-self-kindness-a-somatic-self-love-meditation_______Join me on my Somatic Self-Love Retreat in Costa Rica 2027! (Only 2 discounted early bird spots left!)helloinnerlight.com/retreats________🌟 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! helloinnerlight.com/mini-course________Go deeper on your somatic healing journey:- Follow @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Slow, Extended Body Scan Meditation (To Regulate Your Nervous System) hello inner light 2026-07-24 | Our bodies are incredible. They hold so much wisdom and capacity for healing, and one of the simplest, yet most profound ways to support our nervous systems is through a body scan meditation.This episode is an extended, slower version of one of our most loved episodes, the Guided Body Scan Meditation to Regulate Your Nervous System. If you've done that practice before, this one moves at a gentler pace, with more space between each cue so you have time to feel into each part of your body rather than moving through quickly. (And if you haven't tried that one, this is a wonderful place to begin.)When we gently bring our attention to the sensations in our bodies, we create a sense of safety and presence. This practice helps to downregulate the stress response and invites our vagus nerve, the cornerstone of nervous system regulation, to activate its calming, grounding effects.In this episode of Somatic Healing Meditations, I guide you through a slow, extended body scan meditation that will regulate your nervous system, quiet your mind, and help you reconnect with yourself in a way that feels grounding, safe, and soothing.Whether you're feeling overwhelmed, disconnected, or just wanting more time to settle into your body, this extended body scan meditation is for you._______Episode timing:00:00 - An Invitation To Slow Down and Regulate Your Nervous System02:42 - Guided Body Scan Meditation (Extended, Slower Pace) - Soothing + Regulating Breathing08:07 - Guided Body Scan Meditation (Extended, Slower Pace) - Rotation of Consciousness Full Body Scan35:49 - Conclusion + reflectionsRelated: More Deep Relaxation Meditations: helloinnerlight.com/somatic-healing-meditations?category=deep%20relaxationRelated: Listen to the original Guided Body Scan Meditation: youtu.be/7mnda1JFc0ALearn more about how body scans regulate our nervous systems: helloinnerlight.com/somatic-healing-meditations/slow-extended-body-scan-meditation-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! helloinnerlight.com/mini-course________Join me on my Somatic Self-Love Retreat in Costa Rica 2027! Early bird pricing available now!helloinnerlight.com/retreats_______Go deeper on your somatic healing journey:🌸 Follow @helloinnerlight on Instagram: instagram.com/helloinnerlight🌸 Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast🌸 Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions🌸 Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course🌸 Join me on a retreat! helloinnerlight.com/retreats🌸 Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Feeling Overstimulated? A Somatic Practice to Settle Your Nervous System hello inner light 2026-07-17 | 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________Episode timing:00:00 - Understanding an Overstimulated Nervous System01:40 - Somatic Practice to Settle Your Nervous System07:55 - Conclusion and Reflections🌟 Love this practice? Here’s a longer version! helloinnerlight.com/somatic-healing-meditations/body-scan-breathing-a-somatic-practice-to-ground-soothe-amp-regulate🌟 Read more about healing your overstimulated nervous system: helloinnerlight.com/somatic-healing-meditations/feeling-overstimulated-a-somatic-practice-to-settle-your-nervous-system🌟 Related: More Somatic Practices to Regulate Your Nervous Systemhelloinnerlight.com/somatic-healing-meditations?category=regulation%20exercise_______🌟 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!helloinnerlight.com/mini-course______Join me on my Somatic Self-Love Retreat in Costa Rica 2027! Early bird pricing available now!helloinnerlight.com/retreats_______Go deeper on your somatic healing journey:- Follow @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Release Your Shoulds and Supposed Tos: A Meditation for Inner Freedom and Authenticity hello inner light 2026-07-10 | 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 “Should On” Ourselves05:21 - Healing Meditation to Release Your Shoulds and Supposed Tos35:53 - Conclusion and ReflectionsRead more about the somatic approach to freeing yourself from shoulds: helloinnerlight.com/somatic-healing-meditations/release-your-shoulds-and-supposed-tos-a-meditation-for-inner-freedom-and-authenticity Related: More Somatic Emotional Processing Exercises: helloinnerlight.com/somatic-healing-meditations?category=Somatic%20Emotional%20Process______Join me on my Somatic Self-Love Retreat in Costa Rica 2027! Early bird pricing available now!helloinnerlight.com/retreats______Go deeper on your somatic healing journey:- Follow @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Guided Sleep Meditation for Self Love | Drift Off Feeling Loved hello inner light 2026-06-26 | 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, 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.Meditation for Secure Attachment with Yourself: helloinnerlight.com/somatic-healing-meditations/meditation-for-secure-attachment-with-yourself-because-self-love-isnt-a-feeling-its-a-relationship )---Episode timing:00:00 - Welcome to this Self-Love Sleep Meditation03:33 - Self-Love Sleep Meditation: Soothing and Regulating Breathing10:42 - Self-Love Sleep Meditation: Cultivating A Feeling of Love Within30:47 - Self-Love Sleep Meditation: Quiet Music for Sleep (no more talking)Read more about Why Bedtime Is the Perfect Time for Self-Love: helloinnerlight.com/somatic-healing-meditations/guided-sleep-meditation-for-self-love-drift-off-feeling-lovedRelated: Embodied Self-Love Series: youtube.com/playlist?list=PLo2puy1h5pit43eG3bGNr5_YDCj_eQYsM ______If you want to support your sleep and recovery with magnesium your body can actually absorb, try Rainforest Activated Magnesium from Buoy. I've got a special discount for you at this link: justaddbuoy.com/BUOY147706_______Join me on my Somatic Self-Love Retreat in Costa Rica 2027! Early bird pricing available now!helloinnerlight.com/retreats_______Go deeper on your somatic healing journey:- Follow @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Resourcing Your Nervous System | A Somatic Meditation to Feel Safe and Supported hello inner light 2026-06-19 | 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:00:00 - How resourcing helps us heal04:32 - Somatic Meditation To Resource Your Nervous System: Self-Havening to settle 09:35 - Somatic Meditation To Resource Your Nervous System: Bringing to mind a resource19:10 - Conclusion and reflectionsRead more about how to resource your nervous system here: helloinnerlight.com/somatic-healing-meditations/resourcing-your-nervous-system-a-somatic-meditation-to-feel-safe-and-supportedRelated: More Somatic Regulation Exercises: helloinnerlight.com/somatic-healing-meditations?category=regulation%20exerciseLearn more about Havening Techniques and the science behind them: helloinnerlight.com/havening-techniques-what-it-is-and-how-it-worksHavening 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?You’re 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, you’ll 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.There’s 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 — lovingly supported.** 💛Learn more and enroll now!helloinnerlight.com/somatic-healing-hub_______Join me on my Somatic Self-Love Retreat in Costa Rica 2027! Early bird pricing available now!helloinnerlight.com/retreats_____Go deeper on your somatic healing journey:- Follow @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Your heart has a brain of its own 🧠 (and its guiding you) hello inner light 2026-06-13 | 🎧 Connect with your heart's intelligence: youtu.be/myj2Zq7x0ZkThere's a nervous system intrinsic to your heart that scientists have named "the little brain in the heart" - and it sends far more information to your brain than your brain sends to it.When we learn to tune into that intelligence, something opens up. Decisions feel clearer. We feel more connected to what actually matters to us.If you want to go deeper, I just released a guided meditation to help you listen to your heart and access that inner knowing. Link above. 🤍#heartintelligence #nervoussystem #somatichealing #somatichealingmeditations #listentoyourheart
How to Listen to Your Heart: A Guided Meditation for Inner Knowing hello inner light 2026-06-12 | 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, you’ll 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._____Episode timing:00:00 - What Happens When You Listen To Your Heart04:12 - Guided Meditation to Listen To Your Heart: Heart Coherence Exercise16:03 - Guided Meditation to Listen To Your Heart: Deeply Listening to Your Heart19:54 - Conclusion and ReflectionsRelated: More Embodied Self-Love Meditations: helloinnerlight.com/somatic-healing-meditations?category=embodied%20self-love%20seriesRead More About The Deep Intelligence of Your Heart here: helloinnerlight.com/somatic-healing-meditations/how-to-listen-to-your-heart-a-guided-meditation-for-inner-knowing---🐠 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 with somatic healing:- Follow @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Glimmers & Gratitude: A Meditation to Brighten Your Day hello inner light 2026-06-05 | 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: helloinnerlight.com/somatic-healing-meditations/glimmers-amp-gratitude-a-meditation-to-brighten-your-day_____Episode timing:00:00 - What Are Glimmers?04:43 - Glimmers & Gratitude: A Meditation to Brighten Your Day17:32 - Conclusion and ReflectionsRelated: More Somatic Nervous System Regulation Meditations: helloinnerlight.com/somatic-healing-meditations?category=regulation%20exerciseRead more about glimmers and get your Glimmers Bingo Card here: helloinnerlight.com/somatic-healing-meditations/glimmers-amp-gratitude-a-meditation-to-brighten-your-day_______🐠 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: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Release Emotional Stress | A Somatic Meditation to Soften and Heal hello inner light 2026-05-29 | 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 we’ll 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._____Episode timing00:00 - How to Release Emotional Stress: A Somatic Approach04:46 - Somatic Meditation to Release Emotional Stress: Self-Havening for nervous system regulation12:42 - Somatic Meditation to Release Emotional Stress: Regenerating Images in Memory for deeper release31:21 - Conclusion and ReflectionsRelated: More Somatic Emotional Processing Meditations: helloinnerlight.com/somatic-healing-meditations?category=Somatic%20Emotional%20ProcessRead more about the somatic way to release emotional stress: helloinnerlight.com/somatic-healing-meditations/release-emotional-stress-somatic-meditation-to-soften-and-healLearn more about Havening Techniques and the science behind them: helloinnerlight.com/havening-techniques-what-it-is-and-how-it-worksHavening 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: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Go Be Your Favorite Self: A Guided Meditation for Self-Love and Authenticity hello inner light 2026-05-22 | 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.---Episode timing:00:00 - Favorite Self vs. Best Self05:24 - Guided Meditation To Be Your Favorite Self30:33 - Conclusion and ReflectionsRelated: More Embodied Self-Love Meditations: helloinnerlight.com/somatic-healing-meditations?category=embodied%20self-love%20seriesRead More About What It Means To Be Your Favorite Self Here: helloinnerlight.com/somatic-healing-meditations/go-be-your-favorite-self-a-guided-meditation-for-self-love-and-authenticity---🐠 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 www.helloinnerlight.com/retreats---Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Make Your Mental Health Walks More Healing With Somatic Mindfulness hello inner light 2026-05-15 | 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____Episode timing:00:00 - Why Your Mental Health Walks Need Somatic Mindfulness03:38 - How Somatic Mindfulness Regulates Your Nervous System06:05 - How Somatic Mindfulness Builds Interoceptive Awareness07:14 - Somatic Mindfulness Helps You Notice More Glimmers09:32 - Somatic Mindfulness is More Than Just a Wellness Practice11:07 - How to Practice Somatic Mindfulness on Your Walk16:11 - Conclusion + ReflectionsRelated: More Somatic Regulation Exercises: helloinnerlight.com/somatic-healing-meditations?category=regulation%20exercise_______✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?**You’re 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, you’ll 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.There’s 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 — lovingly supported. 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Guided Body Scan Meditation for Self-Compassion | Somatic Healing for Sensitive Souls hello inner light 2026-05-08 | 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:00:00 - The Healing Power of Compassionate Self-Acceptance04:03 - Guided Body Scan Meditation for Self-Compassion: Dropping In07:12 - Guided Body Scan Meditation for Self-Compassion: Iffirmations to Cultivate Compassionate Self-Acceptance15:09 - Guided Body Scan Meditation for Self-Compassion: Body Scan31:51 - Conclusions and Reflections Learn all about *Iffirmations* here: helloinnerlight.com/somatic-healing-meditations/use-iffirmations-instead-of-affirmationsRelated: More Somatic Regulation Meditations: helloinnerlight.com/somatic-healing-meditations?category=regulation%20exercise_______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 I’m worthy of love and acceptance exactly as I am?- What if in this moment, I’m 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 you’ll be the first to get access to early bird pricing!helloinnerlight.com/retreats_______✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?You’re 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, you’ll 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.There’s 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 — lovingly supported.** 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Quick Somatic Check-In to Feel Your Feelings hello inner light 2026-05-01 | A quick somatic check-in can be a simple way to come back to your body and feel what you’re feeling, so you can find more regulation, gain more emotional clarity, and reconnect with yourself in a loving, supportive way.It’s easy to push through our busy lives without pausing long enough to check in with ourselves. But when we don’t tend to our feelings, they don’t 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 it’s 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, you’ll be guided to gently put words to what you’re feeling in a way that helps your system settle further and gives you a clearer sense of what’s 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_____Episode timing00:00 - Somatic Check-In: A Simple Way to Feel Your Feelings03:40 - 15-minute Somatic Check-In using Havening®17:58 - Conclusions and ReflectionsRelated: More Somatic Regulation Exercises: helloinnerlight.com/somatic-healing-meditations?category=regulation%20exerciseLearn more about Havening Techniques and the science behind them: helloinnerlight.com/havening-techniques-what-it-is-and-how-it-worksHavening 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?You’re 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, you’ll get ad-free access to the Somatic Healing Meditations podcast! 💗💗💗💗 Each week, I guide multiple live somatic healing meditations - calming, grounded practices to regulate your nervous system and reconnect with your inner world.There’s 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 — lovingly supported. 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Embodied Awareness | A Somatic Meditation For Deepening Self-Connection hello inner light 2026-04-24 | So many of us spend most of our lives stuck in our heads, disconnected from our bodies and a bit removed from what we’re actually feeling.Embodiment offers us a different way of relating to ourselves. When we begin to develop more embodied awareness, we’re able to go deeper in our healing. It gives us a way to regulate and to understand what’s 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 we’re 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. We’ll 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 what’s 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-Connection28:40 - Conclusion and ReflectionsRead more about embodied awareness and how it deepens healing here: helloinnerlight.com/somatic-healing-meditations/embodied-awareness-a-somatic-meditation-for-deepening-self-connectionRelated: More Somatic Emotional Processing Meditations: helloinnerlight.com/somatic-healing-meditations?category=Somatic%20Emotional%20Process_______✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?You’re 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, you’ll 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.There’s 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 — lovingly supported.** 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Somatic Anchors: A Simple Practice to Feel Safer And More Grounded Anytime, Anywhere hello inner light 2026-04-17 | You can feel calm and regulated during a meditation… but then you open your eyes, go back into your day, and you’re swept into overwhelm and stress again.This is something I hear so often! And if you’ve experienced it, you’re 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 you’re in the middle of real life.So what do you do in that moment, when you’re 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 it’s 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 you’ve 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______Episode timing:00:00 - What are somatic anchors?05:11 - Somatic Anchor Practice to Feel Safer and More Grounded32:35 - Conclusion and ReflectionsRead more about the somatic anchors and how to use them here: helloinnerlight.com/somatic-healing-meditations/somatic-anchors-a-simple-practice-to-feel-safer-and-more-grounded-anytime-anywhereRelated: More Somatic Regulation Exercises: helloinnerlight.com/somatic-healing-meditations?category=regulation%20exerciseLearn more about Havening Techniques and the science behind them: helloinnerlight.com/havening-techniques-what-it-is-and-how-it-worksHavening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. [www.havening.org](https://havening.org/)_______✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?You’re 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, you’ll 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.There’s 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 — lovingly supported.** 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
You Don’t Have to Be Perfect: A Parts Work Meditation to Let Go of Perfectionism hello inner light 2026-04-10 | You don’t have to be perfect. But if you struggle with perfectionism, it can feel like you do… 😞Perfectionism can show up as overthinking, harsh self-judgment, or constantly pushing yourself to do more, even when you’re already exhausted. (And even if you cognitively understand where it 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 that’s been driving that pattern.Rather than trying to fight or control this part, you’ll begin to understand what it’s 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_____Episode timing:00:00 - Perfectionism is a self-protective strategy04:04 - Parts Work Meditation to Let Go of Perfectionism40:56 - Conclusion and ReflectionsRelated: More Parts Work Meditations using RIM®: helloinnerlight.com/somatic-healing-meditations?category=parts%20work________✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?You’re 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, you’ll get ad-free access to the Somatic Healing Meditations podcast! 💗💗💗💗 Plus, each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.There’s 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 — lovingly supported.** 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
What If You’re Already Worthy? | A Gentle Self Worth Reset hello inner light 2026-04-03 | What if you’re already worthy? What if you have nothing to prove? Most of us carry some version of “not enough” within, whether it shows up as self-doubt, pressure, or a quiet sense that we’re 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 “what if” 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 you’ve been stuck in patterns of self-doubt or feeling like you’re 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 you’re already worthy?04:50 - Gentle Self-Worth Reset Meditation: Regulating Breathing09:15 - Gentle Self-Worth Reset Meditation: Iffirmations for Worthiness18:28 - Conclusion and ReflectionsRead more about this approach to cultivating more self-worth here: helloinnerlight.com/somatic-healing-meditations/what-if-youre-already-worthy-a-gentle-self-worth-resetLearn all about Iffirmations here: helloinnerlight.com/iffirmations-libraryOther episodes mentioned:Parts Work Meditation For The Part of You That Believes It’s Unlovable - EPS 115: helloinnerlight.com/somatic-healing-meditations/parts-work-meditation-for-the-part-of-you-that-believes-its-unlovableParts Work Meditation for Releasing Limiting Beliefs - EPS 102: helloinnerlight.com/somatic-healing-meditations/parts-work-meditation-for-releasing-limiting-beliefs_______Iffirmations to Feel Your Inherent Worth- What if I’m already worthy?- What if I don’t have anything to prove?- What if my worth isn’t tied to my performance or my actions?- What if I’m inherently worthy ... whether others see it or not?- What if my thoughts and insecurities don’t truly understand the depths of who I really am?- What if I’m an integral part of this world?- What if my dreams matter?- What if just being me is enough?- What if it’s safe for me to connect with my inherent value?- What if it’s safe for me to explore my deep worthiness?- What if I’m 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, I’m open to the possibility that I’m worthy just as I am._______✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?You’re 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, you’ll 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.There’s 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 — lovingly supported. 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
How to Relax When You Can’t Relax | A Somatic Meditation to Settle Your Nervous System hello inner light 2026-03-27 | You want to relax… but you can’t. Does that sound familiar?Maybe you lie down and your body still feels tense. Or you try to slow down, but your mind won’t 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 it’s time to rest, your body stays “on” leaving you feeling wired, exhausted, and unable to find true calm or relaxation.In this episode of Somatic Healing Meditations, I’ll gently guide you through a somatic meditation designed to help your body come out of that activated state and begin to relax again.We’ll 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 can’t relax____Episode timing:00:00 - Why You Can’t Relax (from a nervous system perspective)04:40 - Somatic Meditation to Settle Your Nervous System - Self-Havening and Orienting15:17 - Somatic Meditation to Settle Your Nervous System - Body Scan Breathing21:37 - Conclusion and ReflectionsRead more about the somatic approach to deep relaxation: helloinnerlight.com/somatic-healing-meditations/how-to-relax-when-you-cant-relax-a-somatic-meditation-to-settle-your-nervous-systemRelated: More Somatic Regulation Exercises: helloinnerlight.com/somatic-healing-meditations?category=regulation%20exerciseLearn more about Havening Techniques and the science behind them: helloinnerlight.com/havening-techniques-what-it-is-and-how-it-worksHavening 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?You’re 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, you’ll 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.There’s 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 — lovingly supported.** 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Gentle Breathwork for Deep Relaxation: Humming Bee Breath with A Healing Light Meditation hello inner light 2026-03-20 | 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, I’ll 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._____Episode timing:00:00 - How Humming Bee Breath helps us relax deeply02:37 - Announcements04:38 - Humming Bee Breath With A Healing Light Meditation27:23 - Conclusion and ReflectionsRelated: more deep relaxation meditations: helloinnerlight.com/somatic-healing-meditations?category=deep%20relaxationRead more about this gentle breathwork practice here: helloinnerlight.com/somatic-healing-meditations/gentle-breathwork-for-deep-relaxation-humming-bee-breath-with-a-healing-light-meditation_______Get on the Priority Waitlist for my Somatic Self-Love Retreat in Costa Rica 2027 so you’ll be the first to get access to early bird pricing!helloinnerlight.com/retreats_______✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?You’re 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, you’ll 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.There’s 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 — lovingly supported. 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
It’s Okay Not To Be Okay | A Somatic Meditation for Emotional Healing and Nervous System Relief hello inner light 2026-03-06 | It’s 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 we’re actually feeling.When emotions like sadness, anxiety, confusion, or overwhelm arise, we often try to push them down, analyze them away, or simply pretend we’re 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, you’ll be guided through a gentle somatic meditation designed to help you acknowledge and care for what you’re truly feeling.We’ll begin with slow, regulating breathing to calm the nervous system and help you settle into your body. From there, you’ll gently turn toward what’s present inside you, allowing your feelings to be noticed with compassion and care.As you make space for what you’re 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 you’re not feeling okay._______Episode timing:00:00 - It’s okay not to be okay05:02 - Somatic Meditation for Emotional Healing and Nervous System Relief30:02 - Conclusion and ReflectionsLearn all about Iffirmations here: helloinnerlight.com/somatic-healing-meditations/use-iffirmations-instead-of-affirmationsRead more about the somatic healing approach to caring for yourself when you’re not feeling okay here: helloinnerlight.com/somatic-healing-meditations/its-okay-not-to-be-okay-a-somatic-meditation-for-emotional-healing-and-nervous-system-reliefRelated: More Somatic Emotional Processing Meditations: helloinnerlight.com/somatic-healing-meditations?category=Somatic%20Emotional%20Process_____✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?**You’re 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, you’ll 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.There’s 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 — lovingly supported.** 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Body Scan Breathing: A Somatic Practice to Ground, Soothe & Regulate hello inner light 2026-02-27 | This body scan breathing practice offers a gentle way to help the body soften and the nervous system settle. You’ll 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 doesn’t require much effort and is designed to be supportive and accessible, even when you’re 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_____Episode timing:00:00 - About Body Scan Breathing: A Simple Practice That Gently Regulates the Nervous System03:55 - Body Scan Breathing Practice28:09 - Conclusion and ReflectionsRelated: More Deep Relaxation Meditations: helloinnerlight.com/somatic-healing-meditations?category=deep%20relaxation___Get on the Priority Waitlist for my Somatic Self-Love Retreat in Costa Rica 2027 so you’ll be the first to get access to early bird pricing!helloinnerlight.com/retreats___✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?You’re 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, you’ll 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.There’s 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 — lovingly supported.** 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub helloinnerlight.com/somatic-healing-hub
Parts Work Meditation For The Part of You That Believes It’s Unlovable hello inner light 2026-02-20 | Most of us carry a quiet belief somewhere inside that we are unlovable, fundamentally flawed, or that there’s just something wrong with us. It’s 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 it’s 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 “too much” or “not enough.”✨ Perfect for: parts work, healing toxic shame, feeling unlovable, somatic emotional processing, and compassionate self-connection______Episode timing:00:00 - We all feel unlovable sometimes…04:09 - Quick announcements06:01 - Parts Work Meditation For The Part of You That Believes It’s Unlovable (using RIM®)40:11 - Conclusion and ReflectionsRead more about how to heal this core belief here: helloinnerlight.com/somatic-healing-meditations/parts-work-meditation-for-the-part-of-you-that-believes-its-unlovableRelated: More Body-Centered Parts Work Meditations: helloinnerlight.com/somatic-healing-meditations?category=parts%20work___🐠🐠🐠 Get on the Priority Waitlist for my Somatic Self-Love Retreat in Costa Rica 2027 so you’ll be the first to get access to early bird pricing!helloinnerlight.com/retreats___✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?You’re 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, you’ll 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.There’s 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 — lovingly supported.** 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
All Parts of You Belong | A Somatic Self-Love Meditation hello inner light 2026-02-13 | One of the deepest parts of real self-love is inner belonging. It’s the felt sense that all parts of you are allowed to be here, that you don’t have to push parts of yourself away in order to be okay, and that everything in your inner world has a soft place to land.In this episode of Somatic Healing Meditations, I guide you through a soothing meditation with regulating breathing and gentle “Iffirmations for Inner Belonging”. These iffirmations are “what if” questions that help your nervous system open, gradually, to the possibility that all parts of you are welcome. They invite curiosity and soften resistance, so new ways of relating to yourself can begin to feel possible.This is a gentle practice you can return to whenever you want to reconnect with yourself and feel more supported from the inside.✨ Perfect for: inner belonging, somatic self-love, self-compassion, parts work, and gentle emotional safety_____Episode timing:00:00 - Cultivate Inner Belonging to Deepen Your Self-Love04:35 - Somatic Meditation for Self-Love: Regulating Breathing09:35 - Somatic Meditation for Self-Love: Iffirmations for Inner Belonging20:02 - Conclusion and reflectionsLearn all about Iffirmations here: helloinnerlight.com/iffirmations-libraryRead more about a somatic approach to inner belonging here: helloinnerlight.com/somatic-healing-meditations/all-parts-of-you-belong-a-somatic-self-love-meditation_______Get on the Priority Waitlist for my Somatic Self-Love Retreat in Costa Rica 2027 so you’ll be the first to get access to early bird pricing!helloinnerlight.com/retreats_______✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?You’re 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, you’ll 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.There’s 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 — lovingly supported.** 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
How to Hold Space for Yourself | A Guided Meditation for Emotional Support hello inner light 2026-02-06 | Most of us were never taught how to be with ourselves when things are hard. This gentle, heart-centered meditation offers a supportive way to slow down, reconnect with yourself, and learn how to hold space for your emotions with compassion and care. 💗In this episode of Somatic Healing Meditations, you’ll be guided to hold space for yourself instead of pushing through, resisting, or judging what you’re feeling. You’ll begin by connecting with your heart as a source of wisdom and emotional support, helping your nervous system soften and settle.This practice creates a quiet, safe space to listen inwardly, meet yourself with kindness, and build a more loving relationship with your inner world. Over time, this way of being with yourself can ease inner tension and make hard moments feel more workable.✨ Perfect for: how to hold space for yourself, emotional support, self-compassion, heart-centered meditation, and somatic healing___Episode timing:00:00 - The healing power of learning to hold space for yourself05:30 - Guided Meditation to Hold Space For Yourself30:50 - Conclusion and reflectionsRelated: More Self-Compassion Exercises: helloinnerlight.com/somatic-healing-meditations?category=Self-compassionRead more about the somatic healing approach to holding space for yourself here: helloinnerlight.com/somatic-healing-meditations/how-to-hold-space-for-yourself-a-guided-meditation-for-emotional-support_______✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?You’re 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, you’ll 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.There’s 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 — lovingly supported.** 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Join me on a retreat! helloinnerlight.com/retreats- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
A Meditation for Inner Safety and Support (For When The World Feels Like Too Much) hello inner light 2026-01-31 | When the world feels jarring or scary or out of control, the weight of it is carried by our nervous systems, hearts, and bodies. I think a lot of us are feeling that right now. The constant stream of hard things, the ongoing uncertainty, and the sense of having to stay alert all the time can make it hard to feel settled or safe, even when we’re doing our best to take care of ourselves.In this episode of Somatic Healing Meditations, I guide you through a gentle, body-centered meditation for inner safety and support, inviting you to slow down, turn inward, and listen to what’s actually happening in your nervous system and body … so you can respond to yourself with care rather than pushing through.This practice is a way of staying with yourself when things are truly hard. Of coming back into your body when everything feels overwhelming. Of noticing where you’re holding, where you’re tired, where something inside you is asking to be met, and choosing not to turn away from those places.When we listen inward like this, we begin to create real inner safety. We begin building a relationship with ourselves that can hold us through difficult times.You deserve real support, especially when life feels unsteady. This meditation is a way of offering yourself that support from the inside out.This episode is lovingly dedicated to the memory of Renee Good and Alex Pretti. ____Episode timing:00:00 - Why So Many of Us Are Exhausted Right Now02:47 - Meditation for Inner Safety and Support24:10 - Conclusion and ReflectionsRelated: More Self-Compassion Exercises: helloinnerlight.com/somatic-healing-meditations?category=Self-compassion_______✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?You’re 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, you’ll 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.There’s 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 — lovingly supported.** 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Love and Gratitude Body Scan Meditation hello inner light 2026-01-26 | (✨ This is a re-upload of a previous episode due to an audio issue with the original version. If you’ve heard this before, you’re not imagining it. You’re in the right place. 💗)There’s something really healing about slowing down enough to feel your body again. This love and gratitude body scan meditation offers a gentle way to soothe your nervous system, release tension, and reconnect with yourself in a warm, comforting way.In this episode of Somatic Healing Meditations, you’ll be guided to bring gentle awareness to each part of your body while inviting in feelings of love and gratitude. These warm emotional states create subtle cues of safety, helping your nervous system settle and your body soften into deeper relaxation.This is a nourishing, slow body scan meditation that gives you a quiet place to let love and gratitude settle into your body in a way that feels real and supportive. It’s also a beautiful practice to do before sleep, offering the kind of gentle unwinding that helps you drift into deep, restful rest.✨ Perfect for: nervous system regulation, body scan meditation, grounding before sleep, easing tension, reconnecting with your body, deep sleep meditation, relaxation, and interoceptionEpisode timing:00:00 - Why Body Scan Meditations Support Healing04:51 - Love and Gratitude Body Scan MeditationRelated: Deep Relaxation Meditations:helloinnerlight.com/somatic-healing-meditations?category=deep%20relaxation_____Somatic Healing Hub gift certificates are now available!Somatic Healing Hub is a beautiful and deeply supportive online community with the structure, support, and somatic practices people need to feel better in their bodies and begin creating real change in their lives.It’s designed to help people regulate their nervous system, release built-up stress, and create a deeper sense of calm and steadiness from within. Many members describe feeling more grounded, less overwhelmed, and more able to meet their days with ease.When someone you care about is stressed or carrying more than they let on, the most generous gift you can give is something that helps soothe their nervous system and support their wellbeing.helloinnerlight.com/gift________Connect with Karena:@helloinnerlight on Instagram: instagram.com/helloinnerlightFind all Somatic Healing Meditations: helloinnerlight.com/podcastSubmit a question for the podcast: helloinnerlight.com/questionsFree mini-course: The Feel It To Heal It Mini-Course: helloinnerlight.com/mini-courseRooted + Resilient 6-month program: learn.helloinnerlight.com/GrQ1265Get ad-free access + live classes + workshops + group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Slow Down and Calm Down: A 5-Minute Somatic Practice to Soothe Your Nervous System hello inner light 2026-01-23 | There’s something deeply relieving about having a five-minute practice that can actually help your nervous system calm down. This short episode was created for those moments when your system feels a little keyed up, a little stressed, or just in need of a grounding pause.In this gentle practice, you’ll be guided through soothing touch, slow, settling breathing, and simple somatic awareness. These are all very direct ways of giving your nervous system signals of safety and support, so it can begin to soften and come out of high alert.If you’ve been wanting something that’s truly small, truly doable, and still genuinely supportive, this five-minute practice is a beautiful place to begin. Press play and let your nervous system slow down and settle.____Related: More Short Somatic Practices for Nervous System Regulation: helloinnerlight.com/somatic-healing-meditations?category=short%20somatic%20practiceLearn more about Havening Techniques and the science behind them: helloinnerlight.com/havening-techniques-what-it-is-and-how-it-worksHavening 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?**You’re 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, you’ll 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.There’s 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 — lovingly supported.** 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Befriending Your Inner Voice | A Somatic Meditation to Soften Your Inner Dialogue hello inner light 2026-01-16 | So many of us have tried to “fix” our inner dialogue by replacing thoughts or forcing ourselves to be more positive. But when the inner voice is critical or relentless, it’s usually because something inside is hurting or under strain. The words are just the part we hear … but the tone and feeling state come from much deeper places within.In this episode of Somatic Healing Meditations, I guide you through a gentle somatic meditation that helps you turn toward the feelings underneath your inner dialogue. You’ll be invited to bring compassionate awareness to the sensations and emotions in your body, and to begin meeting the parts within that need support and understanding.When these deeper feelings are seen and cared for, the inner world often begins to soften on its own. Your inner voice changes when your inner world is cared for.If you’re ready for your inner dialogue to feel a little less harsh and a little more supportive, come listen now.____Episode timing:00:00 - Befriending your inner voice instead of fighting it05:00 - Somatic Meditation to Soften Your Inner Dialogue25:34 - Conclusion and reflectionsRead more about the somatic approach to quieting your inner voice: helloinnerlight.com/somatic-healing-meditations/befriending-your-inner-voice-a-somatic-meditation-to-soften-your-inner-dialogueRelated: More Somatic Emotional Processing Meditations: helloinnerlight.com/somatic-healing-meditations?category=Somatic%20Emotional%20Process___✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?**You’re 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, you’ll 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.There’s 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 — lovingly supported.** 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Feelings Don’t Heal Without Safety hello inner light 2026-01-11 | Sometimes feelings take time.And it's not because we're doing something wrong, but because our bodies are careful. They hold on to what feels overwhelming until there’s enough support, steadiness, and safety to stay present with it.Most of us weren’t taught how to feel our emotions safely. We learned to manage them, analyze them, suppress them, or move on quickly. So when strong feelings start to surface, it can feel confusing—or even frightening—rather than relieving.Emotional healing doesn’t happen by pushing ourselves to feel more or faster. It happens when the body senses that it’s okay to stay. That there’s enough safety to let something be felt without falling apart.In my somatic meditation Feel Safe With Your Feelings, we focus on building that sense of safety in the body and learning how to stay with emotions in a grounded, supported way—so they don’t have to stay stored or unfinished.🎧 Full meditation: Feel Safe With Your Feelings: Creating Emotional Safety in Your Body (Somatic Meditation): youtu.be/bifKHXyEymkxoxo,Karena#somatichealing #feelittohealit #emotionalsafety #selfhealing #emotionalhealing
Feel Safe With Your Feelings: Creating Emotional Safety in Your Body (Somatic Meditation) hello inner light 2026-01-09 | What if the reason your healing feels stuck isn’t that you’re doing it wrong… but that your system doesn’t yet feel safe enough to really feel?So many of us don’t just have emotions, we have feelings about our feelings. We might be afraid of our shame, ashamed of our fear, or judge ourselves as weak for feeling anxious or angry. Over time, this ties our inner world in knots and creates tension, self-judgment, and a quiet fear of our own emotions.Instead of our emotions moving through us and releasing, they get held at a distance. We don’t feel them deeply enough to truly heal.In this somatic meditation, you’ll gently cultivate cues of safety in your body and practice meeting your feelings in a grounded, supported way, so your system can learn emotional safety and emotions can finally move, complete, and resolve.Press play now and begin meeting your feelings with more safety and support.____Episode timing:00:00 - Why emotional safety is the foundation of healing04:54 - Somatic Meditation to Create Emotional Safety in Your Body37:07 - Conclusion and ReflectionsRead more about the somatic approach to emotional safety: helloinnerlight.com/somatic-healing-meditations/feel-safe-with-your-feelings-creating-emotional-safety-in-your-body-somatic-meditationRelated: More Somatic Emotional Processing Meditations: helloinnerlight.com/somatic-healing-meditations?category=Somatic%20Emotional%20ProcessLearn more about Havening Techniques and the science behind them: helloinnerlight.com/havening-techniques-what-it-is-and-how-it-worksHavening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org_______🌿 Last chance to enroll!Enrollment is closing for Rooted + Resilient my six-month small-group program for deep somatic healing.**If you’ve spent years trying to change your patterns through mindset work or therapy but still feel stuck in the same emotional loops, this is the space where things finally shift.** Rooted + Resilient is the best way to work with me because we go to the level that truly matters: the subconscious and somatic roots that shape everything you feel, fear, and believe. As those layers dissolve, you naturally begin to move through life with more confidence, ease, and inner steadiness.If you’re longing for real change, the kind that your body can actually feel, I’d love for you to join me:learn.helloinnerlight.com/GrQ1265_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- ENROLLING NOW! Rooted + Resilient 6 month program: learn.helloinnerlight.com/GrQ1265- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Bedtime Nervous System Reset (Gently Wind Down for Deep Sleep) hello inner light 2026-01-07 | You might feel completely exhausted at night, but if your nervous system is still “on,” your body won’t fully let go into rest. 🌙 That’s why so many of us lie awake with racing thoughts, tension in our bodies, and the sense that deep sleep is just out of reach.The quality of your sleep is deeply connected to the state of your nervous system. If you go to bed dysregulated, your system stays on high alert, which makes it harder to fall asleep and stay asleep through the night.😴 But when you regulate before bed, something shifts. Your breath slows, your muscles release, your heart rate settles, and your mind begins to soften. In this state, sleep comes more easily and becomes deeper and more restorative. ✨In this episode of Somatic Healing Meditations, I guide you through a Bedtime Nervous System Reset, a gentle somatic meditation designed to help you regulate, release the day, and prepare your whole body for the kind of nourishing rest you’ve been longing for. 💤💤💤🎧 Give yourself these few minutes before sleep and notice the difference: falling asleep more quickly, waking less often, and rising in the morning with more clarity, energy, and ease.Note: This is a re-uploaded version of an earlier meditation, with updated audio for a smoother listening experience.#forsleep #somaticmeditation #nervoussystemcalm #deepsleep #sleepmeditation #somaticsleepmeditationEpisode timing:00:00 – Deep Sleep and Nervous System Regulation04:32 – Bedtime Nervous System Reset (Gently Wind Down for Deep Sleep)Related: Enjoy more Deep Relaxation Meditations here:helloinnerlight.com/somatic-healing-meditations?category=deep%20relaxationRead more about this Bedtime Nervous System Reset here:helloinnerlight.com/somatic-healing-meditations/bedtime-nervous-system-reset-gently-wind-down-for-deep-sleep______Something That’s Really Helped My Sleep 😴I’ve been using a small handheld device called The Chill Pill for the past six months, and it’s made a noticeable difference in my sleep. You just hold it in your hand, and it sends soft electrical pulses into your palm that help calm your nervous system. It’s subtle, but so effective, especially when your body feels wired but tired.If your system struggles to settle at night (or you just want a gentle way to support your regulation), I really recommend it.Use code KARENA for 10% off!👉 Support your sleep and save!chillpillshop.com/?ref=KARENA______✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?You’re invited to join me in Somatic Healing Hub.SHH is a deeply supportive online community filled with gentle, effective somatic practices to help you actually feel better in your body and create real change in your life.💗 Inside, you’ll get ad-free access to the Somatic Healing Meditations podcast.Each week, I guide multiple live somatic healing classes to help regulate your nervous system and reconnect with your inner world.There’s also monthly group coaching, heart-centered workshops, and a growing library of body-based resources to support your healing journey.Learn more and join here:helloinnerlight.com/somatic-healing-hub______Connect with Karena:Instagram: instagram.com/helloinnerlightAll Somatic Healing Meditations: helloinnerlight.com/podcastSomatic Self-Love Retreat: helloinnerlight.com/retreatsTry The Chill Pill: chillpillshop.com/?ref=KARENASomatic Healing Hub: helloinnerlight.com/somatic-healing-hubFree mini-course: helloinnerlight.com/mini-course
You can’t think your way out of old patterns hello inner light 2026-01-05 | Being self-aware isn’t enough to change old patterns…So many of our familiar thoughts, feelings, and behaviors live in the body, nervous system, and subconscious … not the conscious mind. That doesn’t mean you’re doing something wrong. It means your system learned these patterns for a reason.If you want a deeper somatic perspective on why change can feel so difficult (even when you’re self-aware), we explore this slowly and gently in my full somatic meditation, *You Make Sense*, where understanding and compassion become the doorway to change.🎧 Full meditation: You Make Sense | A Somatic Meditation to Understand And Release Old Patterns: youtu.be/9EQX7V7DKYo#somatichealing #nervoussystem #traumapatterns #selfhealing #emotionalhealing
If You Can’t “Move On,” This Is Probably Why hello inner light 2026-01-03 | If you keep repeating the same patterns (especially ones you’ve worked hard to understand) it can be deeply frustrating and confusing.Many of these patterns began as self-protective strategies earlier in life. Your nervous system learned what it needed to in order to survive. That doesn’t mean anything is wrong with you.If you’d like to go deeper, there’s a full meditation where we explore how to understand and release old patterns.In it, we explore why old patterns exist and how to gently shift them with compassion and care.xoxo, Karena🎧 Full meditation: youtu.be/9EQX7V7DKYo#somatichealing #nervoussystem #traumapatterns #selfhealing #emotionalhealing
You Make Sense | A Somatic Meditation to Understand & Release Old Patterns hello inner light 2026-01-02 | It’s a really common (albeit frustrating!) thing to find yourself stuck in the same old patterns, even when you’re deeply aware of them and genuinely want to respond differently.In this episode of Somatic Healing Meditations, we explore why these patterns exist in the first place, and why they’re not signs that something is wrong with you.From a somatic healing perspective, many of our most stubborn old patterns formed as self-protective responses long ago and are held in the body and subconscious, which is why insight alone doesn’t always lead to change.This compassionate, body-based meditation is designed to help you slow down and meet a part of you that’s been carrying an old pattern. You’ll be guided to connect with the deeper roots of this pattern that have been held beneath the surface, creating the conditions for those responses to begin to loosen.If you’ve been cycling through the same emotional reactions and wondering why they haven’t shifted yet, this practice offers a grounded, supportive way to start releasing old patterns from the inside out.Set aside a few quiet minutes, get comfortable, and join me for this somatic meditation to understand and begin to release old patterns._____Episode timing:00:00 - You Make Sense: Understanding the Roots of Your Old Patterns07:00 - Somatic Meditation to Understand & Release Old Patterns (using Regenerating Images in Memory®)38:20 - Conclusion and reflectionsRelated: Try more somatic emotional processing meditations! helloinnerlight.com/somatic-healing-meditations?category=Somatic%20Emotional%20ProcessRead more about breaking your old patterns here: helloinnerlight.com/somatic-healing-meditations/you-make-sense-a-somatic-meditation-to-understand-amp-release-old-patterns_______🌿 Last chance to enroll!Enrollment is closing for Rooted + Resilient, my six-month small-group program for deep somatic healing.**If you’ve spent years trying to change your patterns through mindset work or therapy but still feel stuck in the same emotional loops, this is the space where things finally shift.** Rooted + Resilient is the best way to work with me because we go to the level that truly matters: the subconscious and somatic roots that shape everything you feel, fear, and believe. As those layers dissolve, you naturally begin to move through life with more confidence, ease, and inner steadiness.If you’re longing for real change, the kind that your body can actually feel, I’d love for you to join me:learn.helloinnerlight.com/GrQ1265_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- ENROLLING NOW! Rooted + Resilient 6 month program: learn.helloinnerlight.com/GrQ1265- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Struggling to Love Yourself? A Somatic Meditation to Heal Self-Love Blocks hello inner light 2025-12-26 | Struggling to love yourself, even though you genuinely want to?For many people, difficulty with self-love isn’t a lack of effort or awareness. It’s that something inside still feels guarded, unsafe, or resistant to kindness.In this episode of Somatic Healing Meditations, we explore the deeper, body-held reasons why self-love can feel blocked or out of reach, and why trying harder to be compassionate with yourself often doesn’t create lasting change.You’ll be gently guided through a somatic meditation to heal self-love blocks using Regenerating Images in Memory (RIM®), a body-centered approach that works directly with the subconscious and nervous system. This practice invites you to connect with the parts of you that learned to protect, pull away, or shut down, and to meet them with warmth, curiosity, and compassionate attention. As those parts feel safer, self-love can begin to feel more possible and more real.If self-love has felt distant or unreachable, this episode offers a gentle turning point. A space to breathe, reconnect with yourself, and take one soft step toward a more compassionate relationship with who you are.Note: This is a re-uploaded version of an earlier meditation, with updated audio for a smoother listening experience.Episode timing:00:00 – Why we struggle to love ourselves04:31 – Somatic meditation to heal self-love blocks (using Regenerating Images in Memory)37:41 – ConclusionRelated meditations:Meditation for Secure Attachment with Yourself (Because Self-Love Isn’t a Feeling. It’s a Relationship):helloinnerlight.com/somatic-healing-meditations/meditation-for-secure-attachment-with-yourself-because-self-love-isnt-a-feeling-its-a-relationshipTry more Regenerating Images in Memory meditations here:helloinnerlight.com/somatic-healing-meditations?category=RIM%C2%AE%20exerciseRead more about blocks to self-love here:helloinnerlight.com/somatic-healing-meditations/struggling-to-love-yourself-somatic-meditation-to-heal-your-blocks-to-self-loveEmbodied Self-Love Series playlist:youtube.com/playlist?list=PLo2puy1h5pit43eG3bGNr5_YDCj_eQYsM&si=829qk1lZ9RBKxoER______If you’d like to go deeper in learning how to regulate your nervous system and work with emotions in a supportive, body-centered way, you’re invited to join The Feel It To Heal It Mini-Course.In five gentle mini-lessons, you’ll learn how to drop out of your head, connect with your body, and approach your emotions with more compassion and clarity.Enroll for free here:helloinnerlight.com/mini-course______Join me in Costa Rica for a deeply restorative Somatic Self-Love Retreat, a gentle, immersive experience designed to help you reconnect with your body, soften old self-protection, and return to your truest self.Learn more at:helloinnerlight.com/retreats______Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- ENROLLING NOW! Rooted + Resilient 6-month program: learn.helloinnerlight.com/GrQ1265- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Meeting Holiday Triggers with Compassion (A Somatic Meditation for Relief and Healing) hello inner light 2025-12-19 | If holiday stress and triggers are leaving you feeling tense, reactive, or emotionally worn down, this episode is here to support you.This time of year has a way of activating old patterns in the body and psyche, especially around family, belonging, and unmet needs. Even when we understand ourselves deeply, the holidays can still be a tender and challenging time.This episode of Somatic Healing Meditations is a somatic meditation for relief and healing when you’re triggered. It’s an embodied invitation to meet yourself with compassion right where you are, offering insight, grounding, and a chance to soften instead of pushing through.Using gentle somatic awareness and Havening Techniques®, this practice helps your system feel safer and more supported, bringing warmth and care to the parts of you that are hurting.Press play to give your body a break from holiday stress and meet your triggers with compassion instead of self-judgment._____Episode timing:00:00 - Meeting Holiday Triggers with Compassion03:51 - Somatic Meditation for Relief and Healing: How to Do Self-Havening07:02 - Somatic Meditation for Relief and Healing: Soothing Your Nervous System12:37 - Somatic Meditation for Relief and Healing: Getting a Felt Sense of Your Trigger16:58 - Somatic Meditation for Relief and Healing: Meeting Your Trigger with Compassion and Deep Understanding31:03 - Conclusion and reflectionsLearn more about Havening Techniques and the science behind them: helloinnerlight.com/havening-techniques-what-it-is-and-how-it-worksRelated: More Somatic Emotional Processing Meditations: helloinnerlight.com/somatic-healing-meditations?category=Somatic%20Emotional%20ProcessLearn more about a somatic healing approach to holiday triggers here: helloinnerlight.com/somatic-healing-meditations/meeting-holiday-triggers-with-compassion-a-somatic-meditation-for-relief-and-healingHavening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org_______**FREE TRAINING: The Secret Wisdom of Your Triggers**Join me for a powerful 75-minute free training where I’ll teach you a new, compassionate paradigm of emotional healing - one that helps you begin to understand your triggers in a deeper, more integrated way. You’ll learn how your triggers are connected to the subconscious mind, gain insight into the emotional patterns that shape your life, and explore the three biggest mistakes that keep so many of us stuck and spinning.👉 Watch now: helloinnerlight.com/tswoyt_______Somatic Healing Hub gift certificates are now available for the holiday season! Somatic Healing Hub is a beautiful and deeply supportive online community with the structure, support, and somatic practices people need to feel better in their bodies and begin creating real change in their lives.It’s designed to help people regulate their nervous system, release built-up stress, and create a sense of peace from within. Many members describe feeling more grounded, less overwhelmed, and able to move through their days with greater ease.**When someone you care about is stressed or carrying more than they let on, the most generous gift you can give is something that helps soothe their stress and nourish their nervous system.**helloinnerlight.com/gift_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- ENROLLING NOW! Rooted + Resilient 6-month program: learn.helloinnerlight.com/GrQ1265- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Instead of Changing Your Mindset, Change Your Nervous System | A Somatic Meditation for Real Change hello inner light 2025-12-12 | If you’ve ever tried to “change your mindset,” only to find yourself stuck in the same patterns over and over again, this episode will help you understand why. The truth is, your thoughts aren’t the problem … they’re symptoms of deeper layers living in your body and nervous system.In this episode, you’ll learn why mindset work alone often falls flat, and how nervous system state, unprocessed emotions, and old conditioning shape your thoughts and mindset long before you’re aware of them. When you begin to work with the body instead of fighting with your thoughts, everything starts to make more sense.I’ll also guide you through a somatic meditation that helps you explore the roots of a mindset issue you’ve been struggling with. Through nervous system regulation and a gentle somatic emotional processing meditation, you’ll be guided to connect with the deeper emotional and subconscious material underneath the pattern.If you’re tired of trying to think your way into feeling better, this practice offers a compassionate, body-centered path toward real change.____Episode timing:00:00 - The Fallacy of "Changing Your Mindset"06:15 - Somatic Meditation for Real Change (using Regenerating Images in Memory)33:20 - ConclusionRelated: Try more somatic emotional processing meditations!: helloinnerlight.com/somatic-healing-meditations?category=Somatic%20Emotional%20Process_______🌿 Exciting Announcement!Applications are now open for Rooted + Resilient, my six-month small-group program for deep somatic healing.**If you’ve spent years trying to change your patterns through mindset work or therapy but still feel stuck in the same emotional loops, this is the space where things finally shift.** Rooted + Resilient is the best way to work with me because we go to the level that truly matters: the subconscious and somatic roots that shape everything you feel, fear, and believe. As those layers dissolve, you naturally begin to move through life with more confidence, ease, and inner steadiness.If you’re longing for real change, the kind that your body can actually feel, I’d love for you to apply:learn.helloinnerlight.com/GrQ1265_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- ENROLLING NOW! Rooted + Resilient 6 month program: learn.helloinnerlight.com/GrQ1265- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Relax Into Your Heart: A Heart-Centered Breathing Practice for Nervous System Calm hello inner light 2025-12-05 | Today’s meditation is a simple and soothing invitation to relax into your heart and calm your nervous system. 💗In this gentle heart-centered breathing practice, you’ll be guided to slow down, to soften, and to reconnect with the steady, compassionate presence of your own heart in a deeply calming way.It’s a lovely, body-centered way to drop out of your head and shift your nervous system state. If you’re craving a moment of grounding or a gentle way to soften and reconnect, this practice can help your whole system settle.✨ Perfect for: nervous system calm, reconnecting with your body, heart coherence, heart-centered breathing, and somatic breathwork.____Episode timing:00:00 - Why Connecting With Your Heart is So Calming04:26 - Heart-Centered Breathing Practice for Nervous System Calm22:36 - Reflecting on the practiceRelated: More Deep Relaxation Meditations: helloinnerlight.com/somatic-healing-meditations?category=deep%20relaxation_______Somatic Healing Hub gift certificates are now available for the holiday season! Somatic Healing Hubis a beautiful and deeply supportive online community with the structure, support, and somatic practices people need to feel better in their bodies and begin creating real change in their lives.It’s designed to help people regulate their nervous system, release built-up stress, and create a sense of peace from within. Many members describe feeling more grounded, less overwhelmed, and able to move through their days with greater ease.When someone you care about is stressed or carrying more than they let on, the most generous gift you can give is something that helps soothe their stress and nourish their nervous system.helloinnerlight.com/gift_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- ENROLLING NOW! Rooted + Resilient 6-month program: learn.helloinnerlight.com/GrQ1265- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
De Stress Your Nervous System (Guided Somatic Meditation) hello inner light 2025-11-21 | Stress settles into the body in ways we feel but rarely know how to release. When you’re overwhelmed or stretched thin, you deserve tools that bring real relief. This guided somatic meditation offers a gentle, body-centered way to de-stress your nervous system and feel more relaxed again.In this episode of Somatic Healing Meditations, we use self-havening, a touch-based somatic practice shown to calm the parts of the brain that activate during stress. This gentle touch supports your body in shifting out of high alert, which can help you regulate your nervous system and unwind the stress you’ve been carrying.This practice can help your system soften, settle your thoughts, and reconnect you with your inner world in a kinder way. It’s especially helpful when you’re overwhelmed, overstimulated, or longing for a moment to feel safe inside your own body again.Take this time to slow down, listen inward, and let your system unwind at a pace that feels right for you._____Episode timing:00:00 - A Somatic Way to De-Stress Your Nervous System03:59 - Guided Somatic Meditation to De-Stress Your Nervous System28:33 - ConclusionRelated: somatic meditations to regulate your nervous system: helloinnerlight.com/somatic-healing-meditations?category=regulation%20exerciseRead more about somatic ways to de-stress: helloinnerlight.com/somatic-healing-meditations/de-stress-your-nervous-system-guided-somatic-meditationLearn more about Havening Techniques and the science behind them: helloinnerlight.com/havening-techniques-what-it-is-and-how-it-worksHavening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org_____Somatic Healing Hub gift certificates are now available for the holiday season! Somatic Healing Hub is a beautiful and deeply supportive online community with the structure, support, and somatic practices people need to feel better in their bodies and begin creating real change in their lives.It’s designed to help people regulate their nervous system, release built-up stress, and create a sense of peace from within. Many members describe feeling more grounded, less overwhelmed, and able to move through their days with greater ease.**When someone you care about is stressed or carrying more than they let on, the most generous gift you can give is something that helps soothe their stress and nourish their nervous system.**helloinnerlight.com/gift_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- ENROLLING NOW! Rooted + Resilient 6-month program: learn.helloinnerlight.com/GrQ1265- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
Parts Work Meditation for Releasing Limiting Beliefs hello inner light 2025-11-14 | Limiting beliefs can feel so hard to change, almost like something inside you keeps pulling you back to an old version of yourself no matter how hard you try to move forward.In this Parts Work Meditation for Releasing Limiting Beliefs, you’ll be guided beneath your limiting belief itself to meet the part of you that has been holding it. Instead of trying to override the belief with new thoughts, this practice helps you connect with the younger or more vulnerable part of your inner world that learned this belief in the first place.This kind of compassionate inner attunement is what allows real change to happen. When you work with the belief at its root, your body begins to soften, your patterns begin to shift, and your system finally gets a chance to reorganize around something truer and more supportive.Listen now and experience what happens when you meet your belief at its root, allowing a more honest and compassionate relationship with yourself to unfold._____Episode timing:00:00 - How Body-Centered Parts Work Helps Us Change Our Limiting Beliefs05:59 - Parts Work Meditation for Releasing Limiting Beliefs (using RIM)38:00 - ConclusionListen to the educational episode that goes with this meditation - EPS 101: A Somatic Perspective on Limiting Beliefs: youtu.be/fE4DFXeXsKURelated: Try more somatic emotional processing meditations! helloinnerlight.com/somatic-healing-meditations?category=Somatic%20Emotional%20Process_______🌿 Exciting Announcement!Applications are now open for Rooted + Resilient, my six-month small-group program for deep somatic healing.**If you’ve spent years trying to change your patterns through mindset work or therapy but still feel stuck in the same emotional loops, this is the space where things finally shift.** Rooted + Resilient is the best way to work with me because we go to the level that truly matters: the subconscious and somatic roots that shape everything you feel, fear, and believe. As those layers dissolve, you naturally begin to move through life with more confidence, ease, and inner steadiness.If you’re longing for real change, the kind that your body can actually feel, I’d love for you to apply:learn.helloinnerlight.com/GrQ1265_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- ENROLLING NOW! Rooted + Resilient 6 month program: learn.helloinnerlight.com/GrQ1265- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
A Somatic Perspective on Limiting Beliefs: Why Mindset Work Isn’t Enough hello inner light 2025-11-13 | Have you ever tried to think your way out of a limiting belief - repeating affirmations, reframing your thoughts, or practicing positive thinking - only to find yourself right back in the same emotional place again?In this episode of Somatic Healing Meditations, we’ll explore why that happens. From a somatic perspective, your limiting beliefs aren’t just thoughts to be changed. They’re living memories of who you had to be (and what you had to believe) in order to stay safe, loved, or connected earlier in life.You’ll learn how these beliefs live deep within your body and subconscious mind, quietly shaping how you see yourself, others, and the world around you. And you’ll discover why mindset work can feel like self-gaslighting when it doesn’t reach the parts of you that are still carrying the pain or fear from the past.This episode is part of my new “Your Healing, Your Questions” series, where I answer listener questions about healing and emotional growth. It’s an insightful, conversation-style episode rather than a meditation.Tune in to learn how to move beyond mindset and begin transforming the roots of your limiting beliefs through compassion, presence, and somatic awareness._____Episode timing:00:00 - Why Mindset Work Isn’t Enough to Change Your Limiting Beliefs03:21 - What Limiting Beliefs Really Are (A Somatic Perspective)05:13 - How Limiting Beliefs Live in the Body and Nervous System09:19 - How Somatic Healing Helps You Shift Limiting Beliefs at The Roots15:17 - The Three Compassionate Truths About Your Inner Parts17:37 - Closing ReflectionsRelated: Listen to the Parts Work Meditation for Releasing Limiting Beliefs here: youtu.be/sk2HU-vogrE_____🌿 Exciting Announcement!Applications are now open for Rooted + Resilient, my six-month small-group program for deep somatic healing.**If you’ve spent years trying to change your patterns through mindset work or therapy but still feel stuck in the same emotional loops, this is the space where things finally shift.** Rooted + Resilient is the best way to work with me because we go to the level that truly matters: the subconscious and somatic roots that shape everything you feel, fear, and believe. As those layers dissolve, you naturally begin to move through life with more confidence, ease, and inner steadiness.If you’re longing for real change, the kind that your body can actually feel, I’d love for you to apply:learn.helloinnerlight.com/GrQ1265_____Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- ENROLLING NOW! Rooted + Resilient 6 month program: learn.helloinnerlight.com/GrQ1265- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
When You Feel Other People’s Feelings | Energetic Boundary Meditation for Empaths hello inner light 2025-11-07 | If you often leave interactions feeling drained or emotionally overwhelmed, you’re not imagining it. Many of us unconsciously feel other people’s feelings, and it can leave us carrying emotional weight that doesn’t belong to us.In this episode of Somatic Healing Meditations, we explore a somatic approach to creating energetic boundaries that support your sensitive nervous system. You’ll learn why your body feels other people’s feelings, why this leads to exhaustion, and how to reconnect with your own internal space.This Energetic Boundary Meditation for Empaths will guide you step by step as you rebuild a felt sense of “me” inside your own body. It’s soothing, protective, and deeply clarifying.If you’ve ever struggled to separate your emotions from someone else’s, this meditation is for you._____Episode timing:00:00 - Why You Feel Other People’s Feelings05:47 - Energetic Boundary Meditation for Empaths28:41 - ConclusionLearn more about energetic boundaries and your nervous system: helloinnerlight.com/somatic-healing-meditations/when-you-feel-other-peoples-feelings-energetic-boundary-meditation-for-empaths_____🌿 Exciting Announcement!Applications are now open for Rooted + Resilient, my six-month small-group program for deep somatic healing.If you’ve spent years trying to change your patterns through mindset work or therapy but still feel stuck in the same emotional loops, this is the space where things finally shift. Rooted + Resilient is the best way to work with me because we go to the level that truly matters: the subconscious and somatic roots that shape everything you feel, fear, and believe. As those layers dissolve, you naturally begin to move through life with more confidence, ease, and inner steadiness.If you’re longing for real change, the kind that your body can actually feel, I’d love for you to apply:learn.helloinnerlight.com/GrQ1265_____✨ Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?You’re 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, you’ll 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.There’s 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 — lovingly supported. 💛Learn more and enroll now! helloinnerlight.com/somatic-healing-hub__Connect with Karena:- @helloinnerlight on Instagram: instagram.com/helloinnerlight- Find ALL of the amazing Somatic Healing Meditations here: helloinnerlight.com/podcast- Submit a question for the podcast: Your Healing, Your Questions: helloinnerlight.com/questions- Free mini-course: The Feel it to Heal it Mini-Course: helloinnerlight.com/mini-course- ENROLLING NOW! Rooted + Resilient 6-month program: learn.helloinnerlight.com/GrQ1265- Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub: helloinnerlight.com/somatic-healing-hub
