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 practice that uses nothing more than your breath, your attention, and a gentle hum.

With this simplicity, you hold the power to restore, heal, and reconnect with the wisdom of your body—a beautiful reminder that healing doesn’t always have to be complicated. Sometimes, it’s as simple as your next exhale.

In this episode:

🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!

In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.

Enroll for free now!

Connect with Karena:

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 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 in need of some nourishment, this body scan meditation is for you!

In this episode:

🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!

In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.

Enroll for free now!

Connect with Karena:

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.

Through this body-centered approach, you can access a deeper sense of self that feels intuitive, natural, and whole.

Try it now and reconnect with the true essence of you!

In this episode:

🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!

In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.

Enroll for free now!

Connect with Karena:

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.

Reconnecting with your true self in this way is a radical act of self-love. It’s a beautiful, transformative process that brings you home to yourself.

And at this time of year, when people are making all sorts of resolutions, goals, and intentions, it’s more important than ever to check in with our true selves to make sure we’re guiding our lives toward paths that will feed our hearts and souls (instead of just aiming for the same empty accomplishments society has convinced us are important).

Join me on this beautiful journey inward and reconnect with your true self!

In this episode:

🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!

In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.

Enroll for free now!

Connect with Karena:

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-centered breathwork to deeply soothe your body, heart, and mind.

This calming breathwork supports your nervous system, bringing it into a more regulated state, and tones your vagus nerve, enhancing your overall well-being and relaxation.

Take this time to nurture yourself with stillness and compassion. Remember, healing is not a race, it’s a journey of gentle, compassionate unfolding. And, sometimes, the most profound progress happens when we simply allow ourselves to pause and rest.

In this episode:

🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!

In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.

Enroll for free now!

Connect with Karena:

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 now and start cultivating more self-compassion today!

In this episode:

Learn all about Iffirmations here

🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!

In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.

Enroll for free now!

Iffirmations to Cultivate More Self-Compassion:

Connect with Karena:

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 source.

You'll leave this somatic practice feeling more grounded, centered, and equipped with powerful tools to navigate stress with greater ease and resilience. This body-first approach also fosters a compassionate relationship with yourself, inviting you to listen, understand, and respond to your body's needs.

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In this episode:

Learn all about Iffirmations here

🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!

In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.

Enroll for free now!

Connect with Karena:

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 handle life's challenges with a grounded sense of gratitude. Let's embark on this journey together and discover the true power of authentic gratitude. 🌸💖

In this episode:

Somatic Resources for support when you’re not feeling grateful:

EPS 018: Havening For When You're Feeling Off

EPS 049: Supporting Yourself Through Strong Emotions (A Somatic Meditation For When You’re Freaking Out)

EPS 036: Meditation For When You Need A Good Cry

EPS 038: 15-Minute Meditation to Effectively Reduce Anxiety And Stress (Using Havening Techniques)

🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!

In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.

Enroll for free now!

Connect with Karena:

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 into a space of rest and renewal. (Plus, it feels amazing!)

Give it a try now and let me know how it goes.

In this episode:

Take it a step further (somatic meditations to help you safely process your emotions):

EPS 016: Somatic Meditation For Emotional Release

EPS 027: Effective Emotional Self-Care: A Body-Centered Parts Work Process

EPS 018: Havening For When You're Feeling Off

🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!

In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.

Enroll for free now!

Connect with Karena:

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 how little you already feel aware of your inner strength, this somatic meditation can help you understand it more deeply and embody it more fully.

Iffirmations for Inner Strength:

In this episode

Learn all about Iffirmations here

🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course!

In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey.

Enroll for free now!

Connect with Karena: