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 massively affects every aspect of our wellbeing - from our energy levels and motivations - to our immune, digestive and endocrine systems - to our perceptions, moods and emotions.

So, if you want to pave the way to a more harmonious, happy, and grounded life, nervous system regulation is foundationally important. We just can’t be our best selves when we’re consistently dysregulated.

Try this self-havening exercise to boost your mood and regulate your nervous system now!

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Episode timing:

00:00 - How Havening can boost your mood

02:31 - How to do self Havening

03:30 - Havening exercise for a quick mood boost

14:51 - Conclusion

Learn more about Havening Techniques and the science behind them

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

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

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helloinnerlight.com

Listen to more episodes of Somatic Healing Meditations: https://helloinnerlight.com/podcast

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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.

Episode timing:

00:00 - How our eyes and gaze can stress our nervous system

01:50 - Quick exercise to relax your nervous system

05:00 - The ripple effect on your thoughts and feelings

06:34 - Another way to soften your attention

08:00 - Conclusion

The ripple effect on our thoughts and emotions

Because our eyes and gaze affect deep regions of our nervous system, they also affect our emotions, perceptions and thoughts at a subconscious level. So, when we shift our gaze to relax our nervous systems in this way, it can also help us get space from thoughts and feelings that we may have been hyper focusing on.

How did that exercise to relax your nervous system feel to YOU?

Thanks for joining me today and be sure to subscribe to Somatic Healing Meditations and remember to join me every Friday on this beautiful journey out of your head and into your more embodied and authentic self!

The data about the nervous system presented in this podcast is based on research by Dr. Les Fehmi that’s presented in his books Open Focus Brain and Open Focus Life. I highly recommend both of these books - the information and exercises presented in them are life changing!

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

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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

🩷 This episode of Somatic Healing Meditations is brought to you by Karena’s upcoming transformational workshop, Breakthrough Your Blocks (And Become Who You Were Born to Be)! This powerful workshop can help you unpack the invisible baggage that’s been holding you back in a body-centered, compassionate and effective way.

Enroll now!

Iffirmations for Compassionate Self-Acceptance:

-I wonder what it would be like to experience more compassionate self acceptance.

-I wonder who I would become if I could honor and accept all parts of me.

-What if I am worthy of love and acceptance exactly as I am?

-What if in this moment I am enough and I’m deserving of kindness?

-What would it be like to release my self-judgment and embrace myself with compassion?

-What would it feel like to welcome all parts of myself, even the parts that feel confusing, embarrassing or vulnerable?

-What if I could embrace all parts of myself, even the parts that society has judged as unacceptable?

-What if my value isn’t contingent on external achievements?

-What if my love-ability isn’t tied to my performance or actions?

-What if my worth isn’t up for negotiation?

-What if my worthiness is an undeniable truth of my existence?

-What if my imperfections are a beautiful part of my unique journey?

-What if all parts of me deserve love?

-What if I can forgive myself for past mistakes and allow myself space to grow?

-What if I’m a beautiful piece of art, evolving and expanding every day?

-What if today I choose to be gentle with myself, recognizing that my journey is unique?

-What if I could let go of comparison and honor my individual path with grace?

-Who could I become if I learn to soften my heart to all parts of myself?

-What would it be like to honor my authenticity and celebrate it with an open heart?

-What would it be like to let go of self-criticism and welcome self compassion with each breath?

-What if I can embrace this moment in life, even if it feels challenging?

-What if I can embrace this moment in life, especially if it feels challenging?

-What if in the space of self-compassion, I find the strength to navigate life’s uncertainties?

-What would it be like to choose self love over self criticism?

-What if with each breath I compassionately accept myself more and more?

-What if I could give myself the gift of compassionate self acceptance more and more every day?

-More and more, I choose to compassionately accept myself.

-More and more, I choose to be kind.

Learn all about iffirmations here

Learn more about Havening Techniques and the science behind them

Connect with Karena:

@helloinnerlight on Instagram and YouTube

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

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Welcome to the expansive world of iffirmations!

Iffirmations are a more powerful, authentic and effective form of affirmations. They help you shift your mindset and get unstuck by priming your subconscious mind for creative problem solving and opening you up to greater curiosity and possibilities.

But, unlike affirmations, they feel expansive and authentic (and don’t require you to engage in toxic positivity or spiritual bypassing)! 🩷

In this episode of Somatic Healing Meditations, Karena explains what iffirmations are and how you can use iffirmations to further your healing journey and personal development in a compassionate and authentic way.

Episode timing:

00:00 - Iffirmations vs. affirmations

04:12 - What are iffirmations?

05:56 - Why use iffirmations

06:03 - Instinctive elaboration

06:41 - Interrogative Self Talk

07:33 - Iffirmations create curiosity and possibilities

08:11 - Iffirmations are authentic

09:45 - Iffirmations build self-acceptance and compassion

10:13 - Iffirmations for self-compassion

12:15 - Conclusion

🩷 This episode of Somatic Healing Meditations is brought to you by Karena’s upcoming transformational workshop, Breakthrough Your Blocks (And Become Who You Were Born to Be)! This powerful workshop can help you unpack the invisible baggage that’s been holding you back in a body-centered, compassionate and effective way.

Enroll now!

Iffirmations come from the world of Havening Techniques and were originally developed by Tony Burgess.

Learn all about Havening Techniques® here!

More resources from Tony Burgess (the originator of iffirmations):

https://www.aha-success.co.uk/beliefs-book/

https://www.aha-success.co.uk/belief-change/

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

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

Connect with your future self to create more clarity and momentum towards your dreams and goals!

Your future self can be a powerful source of compassion, support and guidance! Plus, research has shown that emotionally connecting with our future self can help us make decisions that are aligned with our highest and greatest good in the long term with more ease.

In this episode of Somatic Healing Meditations, Karena guides you through a meditation to get guidance from your future self using Regenerating Images in Memory®.

This relaxing meditation can help you connect with your future self to create more clarity about and momentum towards your dreams and goals!

➡️➡️➡️ You can bring ANY situation in your life to this meditation and get guidance from your future self!

Episode timing:

00:00 - The benefits of future self meditation

03:24 - Guidance from your future self meditation using Regenerating Images in Memory®

28:55 - Conclusion

🩷 This episode of Somatic Healing Meditations is brought to you by Karena’s upcoming transformational workshop, Breakthrough Your Blocks (And Become Who You Were Born to Be)! This powerful workshop can help you unpack the invisible baggage that’s been holding you back in a body-centered, compassionate and effective way.

Enroll now!

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

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

In a world full of overthinking and endless choices, the intelligence of your heart can be your truest guide.

In this episode of Somatic Healing Meditations, Karena guides you through a Heart Centered Intention Setting Exercise so that you can align your goals, resolutions and intentions with the profound intelligence of your heart.

➡️➡️➡️ You can bring ANY goal, resolution or intention to this exercise to gain more clarity, alignment and support.

5 reasons to do heart centered intention setting:

1. Your heart knows your true north. Your heart is connected to your values, your authentic self as well as your greatest purpose, peace and joy. While our minds can convince us of anything, our hearts are connected to a bigger and truer sense of who we are.

2. Your heart’s wisdom will guide you on a path that aligns with who you truly are. Instead of chasing external validation or trying to become who we think we “should” be, our hearts guide us towards our deepest happiness and healing.

3. Setting heart centered intentions can help you create more harmony between your true inner values and external actions. Instead of chasing goals that leave you burned out and unfulfilled, the path of your heart can bring a profound sense of satisfaction and contentment.

4. When you follow the guidance of your heart, you’re more likely to show up in your life with vulnerability, authenticity and the courage to follow through. When you’re following an aligned path, more of your light, strength and truth can show up.

5. Without heart our lives can feel like it’s all just empty hustle. But on the path of the heart, your fulfillment and healing are at the forefront.

Episode timing:

00:00 - The intelligence of the heart

03:51 - Heart Centered Intention Setting Exercise

26:47 - Conclusion

🩷 This episode of Somatic Healing Meditations is brought to you by Karena’s upcoming transformational workshop, Breakthrough Your Blocks (And Become Who You Were Born to Be)! This powerful workshop can help you unpack the invisible baggage that’s been holding you back in a body-centered, compassionate and effective way.

Enroll now!

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

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

Learning to accept your emotions more (and resist them less) is one of the most powerful ways to deepen your self-compassion, decrease your self judgment, strengthen your inner peace and help your emotions move through you - like they’re meant to - instead of staying stuck in your difficult emotions.

In this episode of Somatic Healing Meditations, Karena guides you on a gentle journey towards tangibly accepting your emotions more so that you can feel more relaxed and at peace within your heart, body and mind.

Using Havening and Iffirmations (a more powerful and authentic form of affirmations) this guided meditation will help you soften your heart towards yourself today as you create more space within yourself for compassion, understanding and resolution of your emotions.

00:00 - The life changing power of accepting your emotions

03:06 - Guided meditation to accept your emotions (using Havening and iffirmations)

Learn more about Havening Techniques and the science behind them

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

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

helloinnerlight.com

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.

When we’re on a healing journey, looking at our emotional triggers can be profoundly useful.

When we know how to listen to them, our emotional triggers can guide us towards inner parts of ourselves that are calling out for healing.

If we know how to pay attention, they can tell us so much about our limiting beliefs, unprocessed emotions, past pain and subconscious blocks.

And learning to heal them deep at their subconscious roots can be one of the most transformational things we can do on our healing journey! Healing our triggers helps us connect with, integrate and heal the wounds from our past that have been affecting us and holding us back.

In this episode of Somatic Healing Meditations, Karena guides you on a deep inner journey to uncover (and heal) the roots of your triggers using an emotional processing technique called Regenerating Images in Memory.

00:00 - Emotional triggers show us what needs healing within

05:00 - Regenerating Images in Memory explained

05:30 - Exercise to heal your emotional triggers at the roots

Free replay of The Secret Wisdom of Your Triggers

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

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

helloinnerlight.com

Somatic Healing Meditations

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In a world full of triggers, discover the magic of soothing your amygdala for immediate emotional first aid!

In this episode of Somatic Healing Meditations, Karena guides you through a Havening Exercise to calm down when triggered. This exercise is so powerful because it actually soothes the reactive parts of your emotional brain that get activated when emotional triggers come up for you.

We all get triggered sometimes. And it’s profoundly valuable and supportive to know how to nurture and support ourselves through those triggers. Instead of judging ourselves, repressing our feelings, numbing or simply spiraling out, we can actually learn to work with our emotional triggers in ways that soothe the reactive parts of our brains, deepen our self understanding and even heal from the wounds from the past that are at the roots of our triggers.

This is Part 1 in a 2 part series called “Help, I’m Triggered!” and this exercise is best used when you’re actively triggered and need to calm down.

00:00 - How to calm down when triggered

03:06 - The truth about emotional triggers

04:37 - Calm Down When Triggered (Guided Havening Exercise)

Learn more about Havening Techniques and the science behind them

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

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

helloinnerlight.com

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.

In the hustle and bustle of everyday life, we absolutely need quick and effective ways to relax, regulate and shift our state!

In this episode of Somatic Healing Meditations, Karena guides you through a soothing and simple 5 minute breathing exercise can help you calm your mind, connect with your body and quickly induce a state of deep relaxation.

This practice combines elements from Qigong-inspired breathing and Open Focus Exercises developed by Dr. Les Fehmi.

You can do this exercise in any position and with your eyes open or closed, so it's incredibly adaptable and easy while being deeply soothing and regulating to your whole body.

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

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

helloinnerlight.com

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