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:

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 the cycle of your racing thoughts.

Join me for this gentle and supportive somatic meditation. Let it guide you out of the spiral and help you get your feet beneath you again.

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:

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 Techniques® followed by a soothing breathwork practice, you’ll naturally cultivate more calm within. Plus, it feels absolutely amazing.

Try this guided somatic meditation now and give yourself the gift of true relaxation as you deeply take care of your body and mind!

In this episode:

Try a longer version of the soothing breathwork practice here!

Other episodes mentioned:

EPS 038 - 15-Minute Meditation to Effectively Reduce Anxiety And Stress

EPS 016 - Somatic Meditation For Emotional Release

🌟 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:

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 inner self more deeply and bring loving support to the parts of you that need it.

This somatic self-love practice is truly a soothing and regulating revolution in self-love. 🩷

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 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 Healing Meditations, you’ll be guided to connect with your body in a way that gently regulates your nervous system. Then we’ll use a body-centered emotional processing technique (called Regenerating Images in Memory®) to examine and process the deeper feelings, needs and desires that are driving your doomscrolling in the first place.

This meditation can be incredibly regulating and clarifying, empowering you to create a more mindful relationship with technology—one that supports your well-being rather than depleting it.

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: