Somatic Healing Meditations

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, offering us a deeper and more holistic understanding of ourselves, our lives, and our motivations.

In this episode of Somatic Healing Meditations, Karena gives you a step-by-step guide to a somatic journaling process that can help you dive beneath your thoughts and connect more strongly with the wisdom of your body.

In this episode

EPS 005 - Heal Your Emotional Triggers (at the roots!)

EPS 008 - Guidance From Your Future Self Meditation

Enjoy more like this: RIM® Exercises, Somatic Journaling

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

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Somatic Healing Meditations homepage

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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 yourself or pushing those feelings down, join me for this Havening exercise to help soothe and recenter yourself when you’re feeling off.

In this Havening exercise for when you’re feeling off, we’re going to feel our feelings and listen to the language of our bodies as we allow ourselves to reconnect with our inner resilience. And we’ll begin to release the blocks and burdens that are weighing us down and holding us back.

May this havening exercise offer you a gentle refuge, a space to honor the whispers of your heart and find solace in the gentle rhythm of your breath.

Episode timing

00:00 - Soothe and recenter yourself when you’re feeling off

02:03 - Guided Havening Exercise for When You’re Feeling Off

23:19 - Conclusion

Learn more about Havening Techniques and the science behind them

Learn all about Iffirmations here

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

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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 care and honest reflection.

We learn to bear witness to our emotions and internal experience with gentleness. Rather than judging and suppressing our emotions, we learn to hold safe space for ourselves with loving awareness and acceptance.

And, as we extend kindness to ourselves, we nurture a sense of trust and connection in our relationship with ourselves, which allows us to have a deeper connection to our own inner wisdom and authenticity.

In this episode of Somatic Healing Meditations, Karena guides you through a somatic exercise for cultivating more self-kindness in a soothing and powerful way. This exercise is deeply regulating, plus it will help you understand and embody more self-kindness.

Episode timing:

00:00 - The power of cultivating self-kindness

03:49 - About today’s exercise

05:08 - Somatic Exercise for self-kindness (using Havening®, iffirmations and Regenerating Images in Memory®)

34:36 - Conclusion

➡️ Enroll in the free Feel it to Heal it Mini-Course here!

Learn more about Havening Techniques and the science behind them

Learn more about Iffirmations here

Iffirmations for Self-Kindness

- What if I can soften my heart towards myself today?

- What if I’m worthy of love and kindness … especially from myself?

- What would it be like to consistently treat myself with more warmth and more kindness?

- What if it’s safe for me to become kinder and kinder to myself?

- What if I could feel more appreciation for the beauty within me?

- What if I could feel more acceptance for the struggle within me?

- What if I can look beneath my stories of self judgment and connect more with my true self?

- What if I could be gentle with myself even when things are difficult?

- What if I can honor my imperfections and allow myself to grow from my mistakes?

- Who could I become if I had more and more consistent access to self-compassion and kindness?

- More and more I choose to be kind to myself.

- More and more I choose me.

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

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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 release naturally.

Having an emotional release in this way can relieve a bunch of stress, decrease your internal tension, boost your mental and emotional wellbeing, and increase your compassionate self awareness. Learning to feel your feelings in this way is truly a vital part of self care and self regulation, plus it can pave the way for greater emotional resilience and authenticity in your life.

Episode timing:

00:00 - The benefits of emotional release

02:47 - Somatic Meditation for Emotional Release (using Havening Techniques® and Regenerating Images in Memory®)

29:41 - conclusion

Learn more about Havening Techniques and the science behind them

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

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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 making
02:24 - Science Meets Intuition: The little brain in the heart
03:23 - Receiving guidance from the heart
04:35 - Heart-Centered Decision Making Guided Meditation
28:53 - Conclusion

5 Reasons to Make Heart-Centered Decisions

Choose Authenticity Over External Expectations - When we operate from our hearts, we’re prioritizing our own authentic knowing over external expectations. This allows us to make decisions that are more aligned with our true values, greatest purpose, and joy.

Intuitive Wisdom and Clarity - The heart is often described of the seat of a deep inner knowing, and by tapping into this intuitive wisdom, we can gain clarity and insight that may not be accessible to our minds alone.

Compassionate Understanding - Making heart-centered decisions fosters a sense of compassion, empathy and connection towards ourselves and others. This more compassionate perspective can help us navigate challenging situations with grace.

Alignment With Our Purpose - When we make decisions from the heart, we’re aligning ourselves with a bigger sense of ourselves and our true values. This can lead us towards a life of greater fulfillment and meaning.

Emotional Resonance and Authentic Living - When our actions and decisions are guided by genuine emotion and inner wisdom, we’re honoring our unique path and embracing who we truly are. There’s nothing more healing than living in alignment with our authentic selves!

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

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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 is exactly what this Feldenkrais exercise for deep relaxation is going to do!

In this episode of Somatic Healing Meditations, we have our first guest host! Somatic practitioner (and Feldenkrais Method® practitioner) Susan Van Note guides this wonderfully gentle and effective Feldenkrais exercise for deep relaxation!

Episode timing:

00:00 - Train your brain to release stress and tension patterns from your body

01:27 - Introducing Susan Van Note

02:15 - A brief explanation of The Feldenkrais Method

04:28 - How to set up for today’s Feldenkrais exercise

05:52 - Feldenkrais Exercise for Deep Relaxation

24:23 - Conclusion

Connect with guest host Susan Van Note:

https://restorewithawareness.com/

Sign up for Susan’s Free Feldenkrais Exercise to Calm Your Stress + Anxiety

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

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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 love is an understanding of what actually makes you feel loved implicitly.

Join me for this somatically oriented guided self-love meditation now!

Episode timing:

00:00 - How to create REAL self-love

03:40 - Guided Self-Love Meditation

22:55 - Conclusion

Related topics:

Compassionate Self-Acceptance Meditation

Guided Meditation to Accept Your Emotions

Heart Centered Intention Setting Exercise

Connect with Karena:

@helloinnerlight on Instagram, YouTube and Insight Timer

Karena Neukirchner Lindell on LinkedIn

helloinnerlight.com

Somatic Healing Meditations Homepage: https://helloinnerlight.com/podcast

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

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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!

AUDIO

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

Karena Neukirchner Lindell on LinkedIn

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

helloinnerlight.com

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

Somatic Healing Meditations Home page

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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

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