Somatic Healing Meditations

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 Breathing

03:57 - Self-Compassion Break Part 2: Iffirmations for Increasing Self-Compassion

7:00 - Conclusion

Learn all about Iffirmations here

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🌟 If you want even more support strengthening your mind-body connection, soothing your stress on a deep body level, and also rewiring your nervous system for more authenticity, resilience, and peace, please join me in The Co-regulation Community!

To make real change in your life, you need to shift your nervous system.

And to make real change in your nervous system, you need to regulate regularly.

I invite you to join me in The Co-Regulation Community so you can learn deeply resourcing and effective techniques to soothe your stress, strengthen your mind-body connection, and find more peace within!

Learn more here: https://helloinnerlight.com/the-coregulation-community

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Iffirmations to Increase Self-Compassion:

What if it’s okay to feel this way right now?

What if there’s nothing wrong with me for feeling how I’m feeling?

What if my feelings here actually make sense in a way?

What if I can soften my heart towards myself and this moment?

What if I can start to accept myself where I am and as I am?

What would it be like to have more and more compassion for myself exactly as I am?

What would it be like if I learned to honor myself, imperfections and all?

Who would I become if I could release my self-judgment and foster self-understanding instead?

What if I can become a steady source of love and compassion in my life?

What if I can have my back even when things are hard?

What if I can be patient with myself?

What would it be like to understand that I’m a work in progress and that’s okay?

What if self-compassion is my best route forward?

What if I truly and deeply deserve compassion?

What if I truly and deeply deserve compassion, because …

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Connect with Karena:

@helloinnerlight on Instagram, and YouTube

helloinnerlight.com

Somatic Healing Meditations homepage

Free minicourse: The Feel it to Heal it Mini-Course

Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 your time to be with yourself, to honor your feelings, and to let your emotions move through you.

Episode timing

00:00 - Taking care of yourself when the world feels out of control

03:22 - Soothing Somatic Meditation Part 1: Soothe your distress with Havening Techniques®

17:05 - Soothing Somatic Meditation Part 2: Body-centered emotional processing using Regenerating Images in Memory®

31:25 - Conclusion

Learn more about Havening Techniques and the science behind them

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🌟 If you want even more support strengthening your mind-body connection, soothing your stress on a deep body level, and also rewiring your nervous system for more authenticity, resilience, and peace, please join me in The Co-regulation Community!

To make real change in your life, you need to shift your nervous system.

And to make real change in your nervous system, you need to regulate regularly.

I invite you to join me in The Co-Regulation Community so you can learn deeply resourcing and effective techniques to soothe your stress, strengthen your mind-body connection, and find more peace within!

Learn more here: https://helloinnerlight.com/the-coregulation-community

__

Connect with Karena:

@helloinnerlight on Instagram, and YouTube

helloinnerlight.com

Somatic Healing Meditations homepage

Free minicourse: The Feel it to Heal it Mini-Course

Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 Body

11:18 - Body-Centered Parts Works Process Step 2: Important Understandings About This Part

13:52 - Body-Centered Parts Works Process Step 3: 3 Essential Questions to Go Deeper

20:34 - Conclusion

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Other episodes mentioned:

Episode 004: Calm Down When Triggered (A Havening® Exercise for Emotional Well-Being)

Episode 005: How To Heal Your Emotional Triggers (At The Roots)

Episode 016: Somatic Meditation For Emotional Release

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🌟 If you want even more support strengthening your mind-body connection, soothing your stress on a deep body level, and also rewiring your nervous system for more authenticity, resilience, and peace, please join me in The Co-regulation Community!

To make real change in your life, you need to shift your nervous system.

And to make real change in your nervous system, you need to regulate regularly.

I invite you to join me in The Co-Regulation Community so you can learn deeply resourcing and effective techniques to soothe your stress, strengthen your mind-body connection, and find more peace within!

Learn more here: https://helloinnerlight.com/the-coregulation-community

__

Connect with Karena:

@helloinnerlight on Instagram, and YouTube

helloinnerlight.com

Somatic Healing Meditations homepage

Free minicourse: The Feel it to Heal it Mini-Course

Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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, breathe, and reconnect with your inner self in a nurturing and supportive way.

So, take a moment to settle in, let go of external distractions, and prepare to embark on a journey of self-discovery and inner peace.

Episode timing

00:00 - Intro

01:46 - Somatic Meditation To Connect With Your Heart And Body: Heart-Centered Breathing

14:23 - Somatic Meditation To Connect With Your Heart And Body: Rotation of Consciousness

25:14 - Conclusion

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🌟 If you want even more support strengthening your mind-body connection, soothing your stress on a deep body level, and also rewiring your nervous system for more authenticity, resilience, and peace, please join me in The Co-regulation Community!

To make real change in your life, you need to shift your nervous system. And to make real change in your nervous system, you need to regulate regularly.

I invite you to join me in The Co-Regulation Community so you can learn deeply resourcing and effective techniques to soothe your stress, strengthen your mind-body connection, and find more peace within!

Learn more here: https://helloinnerlight.com/the-coregulation-community

__

Connect with Karena:

@helloinnerlight on Instagram, and YouTube

helloinnerlight.com

Somatic Healing Meditations homepage

Free minicourse: The Feel it to Heal it Mini-Course

Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 practice effective techniques for turning your attention inward, increasing your interoceptive awareness, and (as always) regulating your nervous system!

Episode timing:

00:00 - The Importance of The Mind-Body Connection

05:10 - Guided Somatic Meditation to Strengthen Your Mind-Body Connection

23:14 - Conclusion

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🌟 If you want even more support strengthening your mind-body connection, soothing your stress on a deep body level, and also rewiring your nervous system for more authenticity, resilience, and peace, please join me in 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.

Learn more here: https://helloinnerlight.com/the-coregulation-community

__

Connect with Karena:

@helloinnerlight on Instagram and YouTube

helloinnerlight.com

Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course

Somatic Healing Meditations homepage

Join The Co-Regulation Community

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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:

00:00 - Discover the power of having your own back

06:40 - Somatic Meditation to Have Your Own Back: Body-Centered Breath

13:53 - Somatic Meditation to Have Your Own Back: Iffirmations to Have Your Own Back

20:46 - Somatic Meditation to Have Your Own Back: Supporting Yourself More (using Regenerating Images in Memory®)

39:46 - Conclusion

Learn all about Iffirmations here

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This episode 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.

Learn more here: https://helloinnerlight.com/the-coregulation-community

__

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

helloinnerlight.com

Somatic Healing Meditations homepage

Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course

Join The Co-Regulation Community now!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 compassionate understanding of why you’re feeling stuck in the first place.

Episode timing:

00:00 - Feeling stuck? Havening can help!

03:27 - Havening Exercise to Get Unstuck: Rewiring the stuck patterns in your nervous system

20:20 - Havening Exercise to Get Unstuck: Iffirmations for Compassionate Acceptance

23:25 - Havening Exercise to Get Unstuck: Understanding why you’re stuck

28:29 - Havening Exercise to Get Unstuck: Iffirmations for Moving Forward

33:03 - Conclusion

Learn more about Havening Techniques and the science behind them

Learn all about Iffirmations here

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This episode 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: https://helloinnerlight.com/the-coregulation-community

Plus, 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: https://helloinnerlight.com/free-class

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Iffirmations for when you feel stuck:

What if it’s okay that I’m feeling stuck right now?

What if it’s totally normal to sometimes feel stuck, frozen, or confused?

What would it be like to soften my heart to myself and this feeling in this moment?

What would it feel like to embrace all parts of myself, even the parts that feel stuck?

What would it be like to be more gentle with myself?

What if I’m more resilient, adaptable, and capable than I realize?

What if I can welcome this moment in life, even if it feels difficult?

What if I can stop fighting with this stuck feeling and instead understand it more compassionately?

What if I can see this stuck feeling as an invitation to go deeper?

What if this feeling actually makes sense in a way?

Sentence leads to understand why you’re stuck:

What if this feeling makes sense in a way because…

Because what I’m really feeling deep down is…

And what feels most stuck to me is…

What I really want or need when I feel this way is…

What I’m realizing now is…

How it feels to realize that is…

Giving voice to anything else that wants to be known until that feels complete.

Iffirmations to move forward:

What if it’s safe for me to begin to move out of these stuck patterns now?

What if it’s safe for me to move forward toward what I truly desire?

What would it be like to take a step forward?

What if I can simply move forward one step at a time?

What if one step at a time is enough?

What if I could move forward with greater ease and clarity than before?

What would it feel like to get unstuck and move forward without forcing or fighting?

What if I can find new, more aligned motivation within me that will help me move forward?

More and more, I’m open to the possibility of moving forward.

More and more, I’m moving forward one step at a time.

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Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

helloinnerlight.com

Somatic Healing Meditations homepage

Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course

Free nervous system regulation class: Sign up now!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 Techniques

03:10 - Nervous System Reset Part 1: Nervous System Regulation Exercise

10:59 - Nervous System Reset Part 2: Creating Emotional Flow for more Regulation

27:27 - Conclusion

Learn more about Havening Techniques and the science behind them

🌟 This episode 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: https://helloinnerlight.com/the-coregulation-community

Plus, 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: https://helloinnerlight.com/free-class

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

helloinnerlight.com

Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course

Somatic Healing Meditations homepage

Join The Co-Regulation Community!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 through your body so that you get unstuck and feel some significant relief.

Episode timing

00:00 - The Healing Power of Self-Compassion

04:16 - Parts Work Meditation for Self-Compassion (using Regenerating Images in Memory®)

35:15 - Conclusion

This episode of Somatic Healing Meditations is brought to you by Karena’s free minicourse: The Feel it to Heal it Mini-Course

In five powerful mini-lessons, this course will teach you an effective body-centered way to connect with your feelings more, and then use that deepening awareness of your feelings as a tool for healing and authentic living.

Enroll now!

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

helloinnerlight.com

Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course

Somatic Healing Meditations homepage

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 you can open to more self-empowerment and deeply understand your unique and authentic personal power.

What is Self-Empowerment?

Self-empowerment is more than just a buzzword; it’s a profound journey of self-love, resilience, and transformation. It’s about recognizing our inherent worth and potential, daring to live boldly and unapologetically, and creating a life of purpose and joy. It’s a courageous journey toward embodying our authenticity and owning our strength.

Episode timing:

00:00 - Embracing Your Power

02:33 - Somatic Meditation for Self-Empowerment: Self-Havening to Calm Your Nervous System

09:08 - Somatic Meditation for Self-Empowerment: Iffirmations for Self-Empowerment

14:23 - Somatic Meditation for Self-Empowerment: Embodying Authentic Empowerment with Regenerating Images in Memory

33:28 - Conclusion

Learn more about Havening Techniques and the science behind them

Learn all about Iffirmations here

Iffirmations for Self-Empowerment:

What if I can step into more confidence, authenticity, and empowerment?

What would it be like to tap into my inner strength and clarity to support my dreams?

Who would I become if I began to recognize my inherent worth and embrace my authenticity?

What would it be like to prioritize my big dreams and desires?

What if I’m allowed to honor my needs and advocate for myself?

What would it be like to own my strengths?

What if I’m worthy of expanding and taking up space?

What would it be like to fully acknowledge my worth?

What would it be like to give myself permission to be unapologetically me?

What if being unapologetically me is my birthright?

What if being unapologetically me is my best route forward?

What if I can unapologetically share my ideas, passions, and expertise?

What if I’m the author of my own story?

What would it be like to use my voice and act on my vision freely and without fear?

What if the true essence of me is bigger than I know?

What if I can lovingly accept a bigger version of me?

What if I started to align with that expansive essence within more and more every day?

What if I’m deserving of success and worthy of the good things life has to offer?

What if I’m more powerful than I realize?

What if I’m more powerful than I realize because …

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

helloinnerlight.com

Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course

Somatic Healing Meditations homepage

🌟🌟🌟 Sign up for the free Feel it To Heal it Mini-Course: The Feel it to Heal it Mini-Course 🌟🌟🌟

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