Somatic Healing Meditations

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 h...

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 chang...

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, grou...

If you’ve ever tried to “change your mindset,” only to find yourself stuck in the same patterns over and over again, this episode of Somatic Healing Meditations 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 in...

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...

There’s something really healing about slowing down enough to feel your body again. This week’s love and gratitude body scan meditation offers a gentle way to soothe your nervous system 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 the body, bringing in feelings of love and gratitude that help everything soften. These warm emotional states create subtle cues of safety, helping your tension to let go and encouraging your whole body to relax.

This prac...

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 st...

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.

Th...

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 thes...

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’ll 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...

Sometimes the body just needs a small reminder that it’s safe to let go and release.

When you need help shifting your nervous system state from stressed to relaxed, this 5-Minute Nervous System Reset — “The Squeeze and Sigh” Somatic Practice — offers a simple way to regulate your nervous system and restore a sense of inner softness.

This gentle somatic practice can help you release tension, slow your racing thoughts, and bring your system back into a sense of grounded ease. It’s perfect for moments when you’re anxious, overwhelmed, or just need to reconnect with...

Why do small things trigger such big reactions?

Sometimes the tiniest moments … a look, a tone, or a comment can set off a wave of disproportionately big emotions.

In this episode, we’ll explore why that happens and what your triggers are really trying to tell you through the lens of somatic healing.

This is the first episode of Your Healing, Your Questions, a new mini-series within Somatic Healing Meditations where I answer real listener questions about nervous system regulation, emotional processing, and subconscious healing. These are short, educational conversations (not meditations) designed to h...

Have you ever wished you could ask me your personal questions about somatic healing … and have them answered right on the podcast?

I’m so excited to announce a brand new listener-led mini-series on Somatic Healing Meditations called Your Healing, Your Questions.

Each short episode in this series will explore real questions from our community about somatic healing, emotional processing, and the deeper layers of growth and transformation.

Somatic healing is an entirely different paradigm from what most of us were taught.

We’ve been conditioned to push away our feelings (to ana...

So many of us are living in bodies that have forgotten what safety feels like.

Even when life is calm, our nervous systems can stay in protection mode, keeping us stressed, tense, and constantly scanning for what might go wrong.

This somatic meditation is an invitation to change that.

Using gentle Havening touch, orienting, and other soothing regulation techniques, you’ll learn how to create cues of safety that speak directly to your nervous system. These small, body-based signals tell your system, “It’s safe enough to soften now.” Over time, they help your bod...

This somatic meditation is an invitation to explore a gentler (and more effective) way of working with your thoughts. 🌸

In a somatic approach to cognitive distortions, we do things differently. Instead of trying to challenge or replace difficult thoughts, we slow down and feel the feelings beneath them.

Painful or looping thoughts don’t begin in the mind. They’re signals from deeper within, echoes of old emotions and experiences that never had the safety to be fully felt. 💗

When we tend to the feelings beneath our thoughts with gentleness and compassion, the body feels...

We all know what it feels like to be stuck. That quiet frustration of seeing the pattern so clearly, wanting so badly to change it, and yet somehow ending up in the same place again. 😔 It can be exhausting … and when we push harder, set stricter goals, or shame ourselves into trying, it often leaves us even more stuck.

What we sometimes forget is that stuckness isn’t a personal failure, it’s our nervous system holding on to old protective patterns. 💛 And often, beneath those patterns are feelings and needs that were never fully acknowledged and are now keep...

Your heart carries an intelligence all its own … and it's waiting for you to drop in and listen. 🫶 Learning to live from the heart offers us a different way of moving through life - one that’s guided by a deeper and more authentic intelligence.

💗 Our hearts carry a gentle yet powerful wisdom, always connected to our truest selves and deepest values. When we listen to this wisdom, clarity rises, and we feel aligned and supported even when life is uncertain.

Living from the heart also offers us comfort when things are hard. It connects us with com...

What if self-love didn’t have to be something you force or fake? 🌸

So often, the invitation to “love yourself” can feel confusing or even out of reach. We long for it, but we don’t always know how to bring love into our daily experience in a way that feels true. This is why self-compassion matters. It’s the pathway that helps us turn toward ourselves with kindness, honesty, and care.

💗 In this guided somatic meditation, I’ll lead you through a gentle 3-step process for self-compassion. You’ll learn how to find the part of you that long...

✨ So often, we move through our days carrying feelings we haven’t had time to notice. When our feelings go unacknowledged, they don’t disappear… they linger in the body, showing up as stress, tension, and a sense of being disconnected from ourselves.

In this episode of Somatic Healing Meditations, I guide you through a Daily Emotional Reset. It’s a soothing somatic practice to gently check in with yourself, shift your emotional state, and calm your nervous system. Think of it as daily tending: a compassionate reset that gives your emotions the care they’ve been asking for.<...

Looking for a gentle way to regulate your emotions? In this episode of Somatic Healing Meditations, Karena guides you through a Somatic Meditation for Emotional Regulation using a powerful process called Regenerating Images in Memory® (RIM).

True emotional regulation isn’t about being calm all the time or forcing difficult feelings to go away. It’s about having a way to return to safety and clarity inside, even in the middle of strong emotions. And the key to doing this is deep listening: turning toward your emotions with presence instead of pushing them aside.

Instead of pu...

If you’ve ever longed for a bedtime story that feels both magical and deeply calming, you’re in for a treat. ✨

In this week’s episode of Somatic Healing Meditations, I’m sharing a special feature from the beloved podcast Sleep & Sorcery, created by Laurel Hostak Jones. 🌙

Sleep & Sorcery is one part bedtime story, one part guided meditation, and one part dreamy adventure. Laurel weaves together original folklore and fantasy-inspired tales with soothing meditations, wrapping you in magic while gently guiding you toward deep rest.

I truly love her creative and soothing stories! 💖 Duration: 00:47:54

You might feel completely exhausted at night, but if your nervous system is still “on,” your body won’t fully let go into rest. 🌙 This is why so many of us lie awake with racing thoughts, tension in our bodies, and a sense that deep sleep is just out of reach.

The truth is, the quality of your sleep is directly tied to the state of your nervous system. If you go to bed dysregulated, your system stays on high alert, which makes it harder to stay asleep through the night.

😴 But when you regulate before bed, e...

😴 Do you find yourself lying in bed, exhausted… yet unable to fully let go? You’re not alone.

So many of us carry the tension of the day, or even the weight of years, into the night. Our bodies may be tired, but our nervous systems haven’t yet gotten the message that it’s safe to rest.

🌙 This soothing somatic sleep meditation is here to help.

Designed to gently calm your nervous system and guide your body into a deeper state of regulation, this practice supports rest from the inside out. Through breath, soft i...

✨ You’re more YOU when your nervous system feels safe.

In this episode of Somatic Healing Meditations, we’ll explore the neuroscience behind what it really means to be your best self (and how nervous system healing makes that possible).

When you're dysregulated, you have less access to your prefrontal cortex, the part of your brain responsible for clarity, compassion, nuanced thought, emotional regulation, and values-based decision making. Instead, your system shifts into survival mode, leading to reactivity, rigidity, or disconnection.

But when you’re regulated, you reconnect with the best qualities that make you...

What if your emotions aren’t the problem? What if it’s the resistance to them that’s making everything feel harder? 💭

So many of us were taught to push down our emotions, power through, or stay “in control.” But that constant inner tension doesn’t bring peace … it keeps your nervous system stuck in a state of stress and overwhelm.

In this episode of Somatic Healing Meditations, we’ll explore how resisting your emotions actually activates your nervous system, and how allowing (even just a little) can begin to bring relief, calm, and connection. You’ll learn why th...

No one taught you how to love yourself. We’re learning now. 🌿

No one taught you how to meet your needs with kindness. Or how to sit with emotion without shame. Or how to stop performing worth, and begin feeling it instead. 💗

In this episode of Somatic Healing Meditations, I guide you through a quick (but powerful) self-love practice.

Just 12 minutes to slow down, check in, and begin building the kind of inner relationship that helps you feel safe, grounded, and truly supported from within. 🧘‍♀️

Because self-love isn’t a feeling you chase. It’s a r...

We all struggle to love ourselves sometimes.

Even when we truly desire to be kind to ourselves, to feel our worth, and to see ourselves through loving eyes … something inside of us resists, or pulls away, or shuts down.

In this episode of Somatic Healing Meditations, we’ll explore the deeper reasons why we experience blocks to self-love.

You’ll be gently guided through a Somatic Meditation to Heal Your Blocks to Self-Love using Regenerating Images in Memory (RIM®). This practice invites you to connect with the parts of you that may be holding...

Authentic self-love is something we practice into being. 🌸 It’s something we cultivate gently, over time. And when we do, something beautiful happens: our relationship with ourselves starts to feel like home. A place where we can soften, rest, and meet ourselves with compassion, no matter what we’re feeling.

This week’s Self-Love Body Scan Meditation is a soothing, regulating journey to connect with an authentic sense of self-love in your body. We’ll begin with gentle breathwork, followed by a series of iffirmations - open-ended, curiosity-based prompts to soften into authentic self-love. From there, you’ll be guided...

What if self-love isn’t something you feel… but something you create? 💫

In this episode, we explore a completely different way of understanding self-love. It’s a view rooted in developmental psychology, somatic healing, and the attachment patterns that shape our inner world.

You’ll learn how the four-step attachment cycle becomes a powerful, research-backed blueprint for creating secure attachment with yourself.

Even if you didn’t grow up with consistent emotional attunement, your body can still learn what it feels like to be truly seen, supported, and loved from the inside out.

We’ll t...

Have you been feeling disconnected from yourself - like you’re going through the motions but not really here? Like somewhere along the way, you lost touch with your own presence?

In this episode of Somatic Healing Meditations, you’ll be guided through a calming somatic meditation to help you reconnect with yourself from the inside out. Through breath, gentle touch, and Havening Techniques®, you’ll be invited back into your body with care and curiosity.

You’ll also be guided through soothing “iffirmations” to support your compassionate return to yourself.

If you’re longing to f...

What if your anxiety isn’t a problem to fix… but a message to listen to? 💛

We’re so often told to silence anxiety - override it, out-think it, distract ourselves from it. But what if real relief comes not from resisting our anxiety, but from turning toward it with care?

In this episode of Somatic Healing Meditations, I guide you through a powerful somatic meditation for anxiety relief - a practice that helps you shift from control to compassion. You’ll explore what happens when you stop bracing against your anxiety and begin to gently feel...

Ever find yourself spiraling into panic, shutting down in a conversation, or overreacting in a way that just doesn’t feel like you? You’re not alone - and you’re not broken. You may be experiencing something called an amygdala hijack.

In this episode, we’re diving into what amygdala hijack really is - why it happens, how it feels in the body, and what’s going on in the brain when your amygdala takes over. Understanding this can be a game-changer for anyone who’s ever struggled with reactivity, shame after conflict, or feeling out of control i...

We all avoid our feelings sometimes … but even when we’re not actively thinking about them, those emotions don’t disappear. They stay with us - in our bodies, in our breath, in our inner dialogue - quietly shaping our experience from underneath the surface.

This gentle somatic meditation is an invitation to stop running and start listening. You’ll be guided to turn toward what you’ve been holding inside and meet it with compassion and care - creating space for insight, integration, and emotional release.

Using a powerful emotional healing technique called Regenerating Images in...

You don’t need to think harder. You need to listen deeper. 💗

When it comes to making decisions (big and small), most of us try to think our way to clarity. But real clarity doesn’t come from overanalyzing - it comes from reconnecting with the quiet wisdom of your body and heart.

This guided somatic meditation for intuitive decision making helps you shift out of the mind and into the felt sense of what’s true. You’ll explore the heart as a powerful center of intuitive intelligence - and learn how to access the deeper...

This simple breathwork practice is truly self-care for when you're too exhausted to do self-care. 😌

When you're depleted, burned out, or running on empty, even the idea of doing something to feel better can feel overwhelming. That’s why Bhramari Pranayama—also known as humming bee breath—is so powerful. It takes almost no effort at all, but gently shifts your body out of stress and into a state of rest and repair.

Just a soft inhale… and a slow, humming exhale. That’s it.

And yet research shows that this quiet, simple practice can...

When you’re struggling, it’s easy to believe you’re doing something wrong—that you should be handling things better, feeling less, or already be “over it.”

But the truth is, struggle doesn’t mean you’re failing. It means you’re human.

And what you need most in those moments isn’t to push through—it’s to be met with compassion.

In this episode of Somatic Healing Meditations, I guide you through a soothing somatic self-compassion practice that uses Havening touch to calm your nervous system, ease emotional overwhelm, and bring compassionate supp...

If you’ve found yourself stuck in cycles of procrastination — even when you want to move forward — this episode will help you understand what’s really happening beneath the surface.

Procrastination isn’t a character flaw. It’s often a protective response from your nervous system, signaling that something inside doesn’t feel safe, ready, or supported yet.

And, pushing yourself harder or relying on willpower usually makes the cycle worse. What you actually need is to listen to your body and bring it back to a felt sense of safety.

In this gentle Havenin...

In a world that teaches us to minimize our emotions and push past our needs, so many of us have become disconnected from our deeper selves and our true feelings. But here’s the thing: being honest with ourselves about what we’re actually feeling is where authentic healing begins.

Emotional honesty is also deeply regulating. When we stop pushing away what’s true and start gently acknowledging it, the nervous system begins to settle. The fog clears. And we come back into relationship with ourselves.

In this episode of Somatic Healing Meditations, I guide you th...

Be here now. 😌 It’s a phrase we’ve all heard countless times—but what does it really mean?

And how do we actually live it, especially when the world feels overwhelming and our thoughts won’t slow down?

In this episode of Somatic Healing Meditations, you’ll be gently guided into presence—not by efforting, but by softening. By slowing down. By feeling what’s already here. Because your body is always in the present moment—and turning toward it with compassion can shift everything. 🫶

From a somatic healing perspective, slowing down and attuning to what’s...

We live in a world that encourages hustle, runs on urgency, and glorifies toxic productivity. No wonder so many of us struggle with time anxiety.

But time anxiety isn’t just stress about your schedule—it’s a felt sense of unease. It’s a nervous system stuck in urgency, and a body that never learned it’s safe to slow down.

In this episode of Somatic Healing Meditations, I guide you through a gentle Self-Havening meditation designed to help you release the pressure and begin to rewire the patterns that keep you stuck in urgency, o...

Compassion is more than a feeling—it’s a healing state of being. It softens our inner harshness. It helps us stay present with pain rather than pushing it away. And it creates the spacious, tender inner conditions that allow true healing to take root.

This guided Compassionate Body Scan is not just a meditation—it’s a somatic experience of being with yourself in a new way. During it, you’ll be gently led into a deeply embodied sense of compassion before journeying through a slow, soothing body scan.

This gentle practice is about meeting yo...

Are you doing all the right nervous system tools but still feeling stuck, anxious, or overwhelmed?

You’re not alone—and there might be a deeper reason why your regulation practices aren’t giving you the relief you’re craving.

In this episode of Somatic Healing Meditations, we explore a common (and totally understandable) mistake many of us make: trying to use nervous system regulation to suppress or silence our emotions, rather than support them. You’ll learn why this approach often backfires, and how to work with your system in a way that leads to true he...

Your body has been speaking to you all along—through tension, fatigue, emotions, and the quiet sensations that often go unnoticed. But in a world that teaches us to override discomfort and push through pain, we’ve forgotten how to truly listen.

In this guided Somatic Meditation To Listen To Your Body, you’ll be invited to slow down, drop beneath your thoughts, and gently tune in to the wisdom your body holds. Using Regenerating Images in Memory® (RIM)—a powerful somatic healing approach—you’ll safely explore the deeper messages within your body’s sensations, uncover what has been h...

Feeling tense, anxious, on edge, or just off without knowing why? Your nervous system is likely holding onto more stress than you realize. In today’s episode of Somatic Healing Meditations, we’ll do a simple but powerful daily nervous system reset to help you shift out of dysregulation and into a state of greater ease, presence, and connection.

This short somatic practice combines Self-Havening and soothing breathwork, two gentle yet highly effective techniques that calm your body, regulate your nervous system, and bring you back to a sense of safety and balance. With just a few minu...

So often, we go through the motions of self-care, only to find ourselves still feeling depleted, unfulfilled, or unsupported. That’s because deep self-care isn’t as much about what you DO as it is about how deeply you LISTEN to your true needs and feelings.

In this episode of Somatic Healing Meditations, I invite you into a practice of deep self-care - not as a task to complete, but as a way of being with yourself.

In this somatic meditation, we’ll gently explore the question: What do I need to feel supported? Not in the...

Your heart holds a quiet, yet profound intelligence—one that does more than simply keep you alive. More than just a pump, your heart is an incredible source of wisdom, capable of influencing your emotions, thoughts, and even your nervous system.

In this episode of Somatic Healing Meditations, you’ll be guided through a Heart-Centered Body Scan Meditation—a gentle yet profound practice designed to help you drop into your body and connect with your heart. By shifting your awareness from overthinking to deep feeling, this meditation will help you to soften, regulate your nervous system, and reconn...

True relaxation isn’t just the absence of stress—it's an embodied state of ease that invites the nervous system to soften, the breath to deepen, and the mind to quiet.

Yet in a world that glorifies busyness, true rest and relaxation can feel elusive.

Even when we try to slow down, our minds race, our bodies hold tension, and relaxation feels just out of reach. But what if you could invite ease into your body, breath by breath?

In this episode of Somatic Healing Meditations, I guide you through a Relaxation Vacation—a soot...

What if you let yourself fall in love with your life—just as it is?

In this episode of Somatic Healing Meditations, we explore the deeply healing practice of romanticizing your life in a way that feels real, nourishing, and embodied.

Instead of chasing perfection or aesthetics, we’ll focus on finding your glimmers—those small, fleeting moments of beauty, connection, and safety that signal to your nervous system that all is well.

You’ll learn how orienting toward these micro-moments of joy (glimmers) can gently shift your nervous system into a state of ease...

“Name it to tame it” isn’t just a phrase; it’s neuroscience. Research shows that when we put our feelings into words, we activate the part of the brain that helps us feel calmer, clearer, and more in control.

In this episode of Somatic Healing Meditations, I guide you through a gentle, somatic exercise to help you name what you’re feeling in a way that brings emotional clarity and relief. And we won’t just be using words—we’ll also be using Self-Havening, a simple but powerful technique that uses soothing touch to support your nervous sys...

Do you ever feel trapped in your own thoughts? Like your mind is running in circles, analyzing every detail, replaying conversations, or preparing for every possible outcome? Life is exhausting when you’re stuck in your head!

Relief doesn’t come from thinking harder—it comes from feeling, sensing, and reconnecting with the deep wisdom of your body.

In this episode of Somatic Healing Meditations, Karena guides you through a gentle somatic meditation designed to help you drop out of your head and into your body.

Using the soothing touch of Self-Havening and a grou...

When life feels overwhelming—when the world is loud, uncertain, or just plain too much—our bodies hold the weight of it all.

That tightness in your chest, the ache in your shoulders, the restless tension in your belly—these are not burdens to dismiss. They are invitations. Gentle messengers asking you to notice, to listen, to feel.

In this episode of Somatic Healing Meditations, you’ll discover a powerful somatic journaling exercise designed to help you get it off your chest. Inspired by the transformative technique of Regenerating Images in Memory® (RIM), this guided practice...

When life feels overwhelming, finding peace doesn’t have to be complicated. In this episode of Somatic Healing Meditations, we explore the beautifully simple yet profoundly healing practice of Humming Bee Breath (Bhramari Pranayama).

From calming your overactive stress response to boosting your immune system, this practice has been backed by research to support your physical and emotional well-being in extraordinary ways. Whether you’re looking to relax your nervous system, release tension, or find a moment of quiet, this episode is for you.

Join me as I guide you through a simple Brahmari Pranayama prac...

Our bodies are incredible—they hold so much wisdom and capacity for healing. One of the simplest, yet most profound ways to support our nervous systems is through a body scan meditation.

When we gently bring our attention to the sensations in our bodies, something remarkable happens: we create a sense of safety and presence. This practice helps to downregulate the stress response and invites our vagus nerve—the cornerstone of nervous system regulation—to activate its calming, grounding effects.

In this episode of Somatic Healing Meditations, Karena guides you through a lovely body scan medita...

Do you ever wonder: Who am I beneath it all?

Beneath the layers of expectations, the endless striving, the ways you’ve learned to fit in and keep going—who is the true you quietly waiting beneath the surface?

In this episode of Somatic Healing Meditations, Karena guides you on a loving and profound journey inward to connect with (and embody) your true self. This powerful meditation utilizes Regenerating Images in Memory® to help you drop beneath the surface of your thoughts so you can connect with a more authentic part of yourself.

Throug...

Are you feeling disconnected and dissatisfied? Or burned out from constantly trying to conform and perform? The sad truth is that most of us spend most of our time disconnected from our true selves.

Today's somatic meditation to connect with your true self is all about getting a deep sense of your true essence. This essence is often drowned out by the distractions around us and the expectations placed on us, but in today’s somatic meditation, you’ll be guided to pause, breathe, and turn your attention toward this true essence in a powerful and nourishing way...

In a world that constantly urges us to do more, achieve more, and be more, the idea of slowing down and allowing ourselves to pause can seem almost radical.

Yet, that’s exactly what the winter solstice invites us to do. This longest night encourages us to find quiet within and honor the cycles of rest that our bodies and minds so deeply need.

In this episode of Somatic Healing Meditations, join Karena as she gently guides you inward with a peaceful somatic meditation for the winter solstice.

“A Peaceful Pause” uses gentle, heart...

Cultivating self-compassion isn’t just a feel-good practice; it’s an essential ingredient for genuine healing and transformation in our lives.

In this episode of Somatic Healing Meditations, Karena guides you through a powerful Havening exercise designed to soothe your heart, mind, and body while boosting your self-compassion in real, tangible ways. Havening, a psychosensory healing technique, offers a transformative approach to building a compassionate relationship with yourself.

This Havening exercise also incorporates iffirmations—a more grounded and authentic take on affirmations—to help you gently and supportively open up to greater self-compassion.

Dive in...

It's time to move from managing stress to truly releasing it with this gentle and effective somatic practice.

Stress isn't merely an emotional or mental state; it's a physical reality that permeates our entire being. In this episode of Somatic Healing Meditations, you'll discover a transformative, body-first approach to releasing stress from your nervous system and body.

This Somatic Practice for Stress Release uses Self-Havening to support your nervous system, followed by Regenerating Images in Memory® to help you listen to your body, understand your stressors on a deeper level, and release stress at its s...

Gratitude, when felt deep in our bones, has the power to transform our internal landscape. ✨ In this soothing and regulating mind-body meditation, we’re going beyond surface-level gratitude. We'll explore authentic gratitude that connects you to the depths of your inner world.

This practice isn't about forcing positivity or slapping a smile over your struggles. It's about genuinely cultivating gratitude as a healing resource, and nurturing feelings of safety, stability, and connection within ourselves.

This meditation can help you become more present, more in tune with the richness of your life, and better equipped to handl...

Are you feeling emotionally exhausted right now? You’re not alone. 🩷 So many of us are dealing with a huge accumulation of stress (both emotional and otherwise)!

To heal emotional exhaustion, it’s important to realize that being emotionally exhausted usually means that our nervous system is dysregulated. To truly replenish and restore our energy, we need a somatic approach that gently and effectively supports our nervous system.

This deeply soothing somatic meditation is designed to regulate your nervous system and tone your vagus nerve, helping you step out of the relentless cycle of stress and int...

I think the world needs those of us strong enough to act from compassion and authenticity now more than ever. That’s why I’ve created a somatic meditation for inner strength, designed to help you connect with the depth and breadth of the true strength you carry within.

This somatic meditation is a soothing journey inward that will guide you to uncover the beauty and brilliance of your authentic self and help you contact the truest essence of you that can guide you through the ebbs and flows of life.

No matter how much or h...

First of all, if you’re freaking out right now, I want to extend my heartfelt compassion to you.

Life can be incredibly challenging, and it's okay to feel harrowed or anxious. (In fact, it’s okay to feel ANYTHING that you may be feeling right now.)

Unfortunately, when life gets this overwhelming, we often spiral in a vicious cycle of dysregulation, stress, and catastrophic thoughts.

This Somatic Meditation For When You’re Freaking Out is all about supporting your nervous system to come out of its dysregulated state while also helping you break...

When life is spinning and the world feels out of control, our bodies often sense it before our minds do. You might be carrying the weight of this chaos in the tension in your shoulders, the shallowness of your breath, the racing of your thoughts, and the stress living deep in your nervous system.

This guided meditation to soothe your body and mind is a gentle and effective somatic practice that can help support your nervous system and guide you back to a regulated state where calm can authentically arise within you.

By utilizing Havening...

Self-love is a term often misunderstood and oversimplified. We know it’s an ideal we want to work toward, but most of the advice we hear about how to actually achieve it totally misses the mark.

In this Somatic Self-Love Practice, you’ll explore how deep listening and inner attunement can help you cultivate a relationship with yourself where you create a deep sense of connection, acceptance, and support (the true foundations of self-love).

You’ll be guided through a regulating and compassionate somatic meditation for self-love and support that will help you attune to your i...

In today's digital age, social media has woven itself into the fabric of our daily lives, offering both connection and distraction at our fingertips. And while social media has some beautiful and supportive aspects, the algorithms behind it are designed to be highly addictive and manipulative.

We scroll, hoping to find something uplifting, educational, or distracting, but we soon find ourselves lost in the unfulfilling world of doomscrolling. The endless scroll for dopamine hits can lead to significant costs: nervous system dysregulation, emotional exhaustion, and a disrupted sense of self.

In this episode of Somatic...

This deeply soothing breathwork practice to regulate your nervous system is truly one of my favorite ways to decrease stress and anxiety and to create a state of peaceful relaxation in my body!

It will help you regulate, drop in, and come home to yourself in a way that is so simple yet profoundly effective.

Breathwork is one of the most powerful tools we have for nervous system regulation.

By consciously working with our breath in certain ways, we can send a signal to our brain and body that we are safe. This...

Welcome to this special episode of Somatic Healing Meditations. Today’s episode is all about How To Heal Your Anxious Thoughts (At The Roots) and is a recording of a live workshop that I recently taught. It also includes a Parts Work Meditation for Anxiety that will help you experience deep anxiety relief while growing in self-compassion and self-understanding.

I truly hope that you enjoy this workshop! It’s a holistic and potent exploration of how to deepen your healing journey so that you can experience real change in your anxiety. Plus it introduces you to an incr...

When our nervous systems are constantly overtaxed by the demands of modern life, our bodies often get stuck in a state of chronic stress and anxiety. This makes true relaxation hard to acheive! (When our nervous systems are so stressed, a bubble bath isn’t going to cut it.)

To truly relax, we need to soothe our nervous systems by creating a safe, loving internal environment that allows our bodies to shift from survival mode to a state of rest and rejuvenation.

And one of my very favorite ways to do that is with Havening Te...

Who could you become if you felt more and more compassion for yourself and others? What would it feel like to shine the warm light of compassion on the dark places within? How would your life change if every action you took was infused with compassion?

Compassion is not just a warm, fuzzy feeling; it's a powerful force that can heal our deepest wounds and connect us with the essence of who we truly are.

Today’s soothing somatic meditation to deepen your compassion is a gentle and regulating journey within designed to help you cu...

You've probably heard that in order to heal, you need to feel your emotions. This is absolutely true, but it can be hard to know HOW exactly to do that.

In our fast-paced world, most of us are lost in our thoughts, disconnected from our bodies, and stuffing our true feelings.

In this episode of Somatic Healing Meditations, I guide you on a soothing journey inward with a somatic meditation designed specifically to help you feel your emotions in a deep, body-centered way. This isn’t about getting rid of feelings or over-analyzing them. It’s ab...

Feeling lost or disconnected from your inner self? You’re not alone. In our busy world, it’s easy to lose touch with the quiet voice within that knows who we are at our core and holds tightly to our deepest truths.

In this episode of Somatic Healing Meditations, I guide you on a soothing and regulating journey to explore your inner world using Havening Techniques®.

This Havening Exercise to Find Your Inner Self will help you drop beneath your thoughts and reconnect with the more authentic essence of who you truly are. This is a jou...

If you've ever struggled with anxiety, then you know how difficult it can be to break free from its grasp.

The truth is that anxiety and stress are more than just emotional states. They trigger a physiological and biochemical cascade of stress hormones and neurotransmitters in your brain and body, which make it hard to find peace and calm within.

This 15-minute meditation to effectively reduce anxiety and stress utilizes Havening Techniques® to bring calm to your mind and body by down-regulating your stress response deep in your nervous system. Give it a try now! Duration: 00:16:47

Moments of uncertainty are a natural part of growth and healing, but it’s hard to know how to deal with uncertainty because it often feels unsettling and uncomfortable.

The truth is, it's normal not to have everything figured out. And you'll inevitably need to step outside your predictable comfort zone on your healing journey.

Join me for a soothing guided meditation designed to help you navigate these unsteady moments with compassion and grace. We’ll explore how to embrace the unknown, reconnect with your inner calm, and release the fears that have been holding you...

While society often tells us to "stay strong" and suppress our tears, the truth is that allowing ourselves to cry when we need to is actually a profound act of self-care that supports our overall health and well-being.

So, if you need a good cry right now, let’s get those tears flowing with this gentle and supportive body-centered meditation for when you need a good cry.

This gentle meditation will help you drop into your body and draw closer to the parts of you that need a good cry right now. By connecting with yo...

If you’re tired of being trapped in an endless loop of thoughts and long to find some peace from overthinking, it’s time to dig deeper. In this episode of Somatic Healing Meditations, we explore the roots of overthinking and uncover why we fall into this exhausting habit in the first place.

This Somatic Meditation to Stop Being an Overthinker is designed to help you break free from the mental treadmill by getting to the root of your overthinking. Instead of just trying to control or change your thoughts, you'll be guided to connect with the deep...

Are you caught in the endless loop of overthinking everything? Overthinking is incredibly common, but also deeply misunderstood. The truth is that overthinking isn't just a mental habit—it's a signal from your body and emotions, calling for your attention.

In this episode of Somatic Healing Meditations, Karena delves into the somatic roots of overthinking and shares practical, body-centered techniques to help you break free. She guides you through a powerful somatic practice designed to interrupt your looping thoughts and gently shift your focus from your mind to your body, fostering a sense of peace, calm, and de...

Creating a more supportive relationship with yourself means turning your attention inward, honoring your needs, feeling your feelings, and listening to your own inner voice.

In today’s guided meditation, we'll practice embracing our feelings and connecting with our inner world in a way that’s soothing, clarifying, and deeply supportive. This meditation uses Havening Techniques® to help us connect with our bodies and find calm, followed by Regenerating Images in Memory® (RIM) to dive deeper.

Episode timing:

00:00 - You deserve a more supportive relationship with yourself

03:50 - Guided Meditation to Create...

When life feels like a whirlwind of to-do lists, responsibilities, and emotional turbulence, it’s easy to feel consumed by overwhelm. This sense of being swamped can cloud our judgment, limit our choices, and leave us feeling trapped in a cycle of stress and anxiety.

But what if, instead of trying to eliminate the overwhelming factors, we could change our relationship with the overwhelm itself? What if we could create space within ourselves to breathe, shift the feelings of overwhelm, and regain our clarity? This is the transformative power of today’s meditation!

Guided by nerv...

Sometimes we forget how much courage and strength it takes to move on from past wounds and traumas and still face the world with empathy, compassion, and vulnerability.

Take a moment today to hype yourself up for the incredible person you are and the incredible strength and courage it’s taken to walk this healing path.

I made this Somatic Meditation to Hype Yourself Up in the hope that it gently reminds you of your inherent worth, deep inner wisdom, and heart-centered courage. I hope you enjoy it!

Episode timing:

00:00 - Yo...

Instead of striving to be your best self or your highest self, what would it feel like to be your FAVORITE self? 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, focusing instead on what genuinely makes you happy and fulfilled.

In this guided meditation to be your favorite self, you'll embark on a soothing journey to connect with your favorite self using the powerful technique of Regenerating Images in Memory® (RIM). This method allows y...

When we practice self-compassion, we create a sacred space for healing. Embracing ourselves as we are allows us to transform our pain into wisdom and our shame into self-love. Plus, it gives us the courage to face our lives with more clarity and grace.

Let's make self-compassion a daily practice and unlock the door to deep transformation. Remember, you deserve all the love and care you offer to others.

Enjoy this 5-minute self-compassion break using iffirmations!

Episode timing:

00:00 - You Deserve Self-Compassion

01:22 - Self Compassion Break Part 1: Soothing + Regulating...

Welcome to this soothing somatic meditation for when the world feels out of control. I designed it to be a sanctuary where you can soothe your nervous system and connect with your loving inner voice amidst the chaos of the world.

As you listen, you’ll be gently guided to use my 2 favorite emotional processing techniques: Havening Techniques® and Regenerating Images in Memory® to feel your feelings, soothe your nervous system, and let your emotions move through you so you can connect more deeply with your wise and loving inner voice that can carry you through. This is y...

In this episode of Somatic Healing Meditations, I guide you through a simple, repeatable parts work process to help you connect with and tend to your emotional inner world in a supportive and healing way.

This new paradigm of emotional self-care is rooted in compassion and acceptance and will help you have greater insight into the inner workings of your emotions as you learn to process them more deeply.

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Episode timing

00:00 - The Importance of Effective Emotional Self-Care

03:13 - Body-Centered Parts Works Process Step 1: Feel Your Emotions in Your...

Welcome to this transformative guided somatic meditation, designed to help you connect deeply with your heart and body. In today's fast-paced world, it's easy to get caught up in the busyness of our minds, leaving us feeling disconnected and overwhelmed. This meditation invites you to step out of your head and into the sanctuary of your heart and body, fostering a profound sense of internal coherence and relaxation.

This soothing somatic meditation not only strengthens the mind-body connection but also allows you to access the loving wisdom that resides in your heart. It's an invitation to pause...

Strengthening your mind-body connection is a powerful way to tap into the wisdom of your body and use your deepening body awareness as a tool for self-understanding, emotional well-being, and personal growth.

When we learn to attune to our inner sensations, we connect more deeply with who we truly are, and how we truly feel. We also gain perspective on our emotional patterns and knee-jerk reactions to life.

Plus, connecting with your body regulates your nervous system and tones your vagus nerve.

In this guided somatic meditation to strengthen your mind-body connection, you’ll...

Discover the transformative power of having your own back!

In this episode of Somatic Healing Meditations, Karena guides you through a Somatic Meditation to Have Your Own Back (More and More)! Through a somatically informed perspective, we’ll explore how to authentically redefine and rewire our relationships with ourselves by connecting more deeply with our feelings and listening more closely to our true needs and desires.

You’ll leave feeling more connected, compassionate, and with a deeper understanding of how to have your own back more and more moving forward.

Episode timing:

00...

Feeling stuck?

In the ebbs and flows of life, we all feel stuck sometimes. Whether it’s subconscious internal resistance holding you back, emotional inertia keeping you stuck, or simply a dysregulated nervous system unsure if it’s safe to move forward, this exercise can help you get unstuck in a meaningful way.

In this episode of Somatic Healing Meditations, I guide you through a Havening® Exercise to help you get unstuck. Using Havening Techniques® and iffirmations, this exercise can help you rewire the stuck patterns in your nervous system while gaining a deeper and more c...

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 tim...

Here is a powerful self-compassion practice that can help you process your emotions and find more self-understanding when you’re struggling!

In this episode of Somatic Healing Meditations, Karena guides you through a powerful parts work meditation for self-compassion.

In this parts work meditation, you’ll come into contact with a wounded or vulnerable part of yourself that’s struggling and offer that part of you compassion, wisdom, and support in a body-centered and truly healing way.

This can help you grow in self-compassion and self-understanding as well as help stuck emotions move throug...

Do you ever find yourself holding back, playing small, or letting doubts and fears overshadow your brilliance? You’re not alone. As sensitive souls, we often struggle to fully embrace our power and shine as our authentic selves in a world that sometimes feels overwhelming.

But today, I invite you to embark on a journey toward more self-empowerment with me.

Welcome to another episode of Somatic Healing Meditations, where we delve deep into the realms of self-discovery, healing, and empowerment.

In this episode, I guide you on a powerful journey inwards so that yo...

Discover how somatic journaling can unlock new depths of insight and healing in your life!

Somatic journaling is a transformative approach to journaling that invites us to listen to our inner sensations so we can forge a deeper connection with our authentic selves and deep inner knowing.

By tuning into our body cues and sensations, we unearth profound insights into our true emotions and gain invaluable perspective on the roots of our issues.

We also often get access to information and knowings that have been living just below the surface of our thoughts...

We all have moments in life when we’re just feeling off. Sometimes, we just feel a dissonance that our minds can’t quite grasp.

During times like these it’s important to remember that it’s a normal part of being human to not have all of the answers, and to sometimes feel unable to articulate the unspoken weight on our hearts.

It’s also important to note that sometimes when we feel off there’s something inside us that’s trying to speak to us or get our attention.

Instead of judging yourse...

In the journey of self-healing and emotional growth, there's a profound yet often overlooked principle that holds immense transformative power: self-kindness. In a world where we're taught to prioritize toughness over tenderness, being kind to ourselves can feel like a radical act.

But, when we cultivate self-kindness, our lives get better in every way!

By learning to treat ourselves with warmth and gentleness, we buffer the stresses of life and face our challenges with greater ease and grace.

Through the lens of self-kindness, we learn to approach our wounds and struggles with tender...

One thing that most people don’t realize is... SO MUCH of our stress, tension, overwhelm and confusion comes from suppressing our emotions instead of processing them in a way that allows them to be released.

Suppressing our emotions also disconnects us from our inner wisdom and authenticity, cluttering our thoughts and making us more prone to mood swings, irritability, and physical ailments.

But here's the good news: there's a way out. This somatic meditation for emotional release can help you connect with and give voice to your emotions in a way that helps them re...

Unlock the Power of Heart-Centered Decision Making! When you learn to make more heart centered decisions, the wisdom of your heart can lead you to more authentic choices, deeper intuitive wisdom, and a life filled with purpose and alignment.

In this episode of Somatic Healing Meditations, Karena guides you through a soothing Heart-Centered Decision Making Meditation. You’ll connect with your heart and learn how to get clarity and guidance so that you can make decisions that align with your authentic path and purpose!

Episode timing:

00:00 - Authenticity, self love and heart-centered decision ma...

Did you know that you can release stress and tension patterns in your body with your brain?

When we think of the accumulated stress and uncomfortable tension we experience in our bodies, we usually assume that we need to do yoga or stretching or get a massage in order to release that stress and tension.

But, your brain and nervous system are actually in control of those stress and tension patterns!

So, a deeply effective way to release those patterns is to invite your brain to release and reorganize them.

That...

You are worthy of love exactly as you are.

But, do you know HOW to love yourself?

Most of us are missing the mark when it comes to self-love. We think of it in vague terms of self-care or fantasize about a blissful experience of profound self-acceptance. But, how do we actually CREATE a loving and secure relationship with ourselves?

In this episode of Somatic Healing Meditations, I’m going to invite you to look at self-love through a new lens.

And, at the heart of this new paradigm of self lo...

Are you ready for a quick mood boost?

Havening touch has been shown to create Delta waves in the brain that stimulate the release of your brain’s happiness chemicals: dopamine, serotonin and oxytocin, so it’s a lovely technique to use when you need a quick mood boost!

This Havening exercise also has a regulating effect on your nervous system.

I’ve said it before and I’ll say it again: learning to regulate your nervous system is the ultimate happiness hack!

Without us even realizing it, our nervous system state ma...

Here’s a quick hack to relax your nervous system (that I truly think we all need)!

Interestingly, our eyes and our gaze affect our nervous system. And when we spend our days looking at small details up close (like we do with our computers and phones), this can actually send stress signals to deep parts of our nervous system.

In this episode of Somatic Healing Meditations, Karena guides you through a quick exercise to soften your gaze that can effectively relax your nervous system and leave you feeling so much less tense and anxious.

Compassionate self acceptance is the birthplace of true self love. Plus, developing compassionate self-acceptance is absolutely vital to creating the conditions within where true healing can take place.

In this episode of Somatic Healing Meditations, join Karena as she guides you through a regulating meditation (using Havening and iffirmations) to help you cultivate more softness and tenderness towards yourself.

Episode timing:

00:00 - The importance of compassionate self-acceptance

02:53 - Guided meditation for compassionate self-acceptance (using Havening and iffirmations)

13:02 - Iffirmations for compassionate self-acceptance

23:24 - Conclusion