Somatic Healing Meditations

You want to relax… but you can’t. Does that sound familiar?

Maybe you lie down and your body still feels tense. Or you try to slow down, but your mind won’t stop thinking. You want to rest, but something in you stays on.

This is often due to nervous system dysregulation. With so much constant input and overstimulation in our modern world, our nervous systems can lose the natural rhythm of activation and settling. Instead of coming down when it’s time to rest, your body stays “on” leaving you feeling wired, exhausted, and unable to find true calm or relaxation.

In this episode of Somatic Healing Meditations, I’ll gently guide you through a somatic meditation designed to help your body come out of that activated state and begin to relax again.

We’ll use simple, body-based practices like self-havening, orienting, and body scan breathing to send clear signals of safety to your system.

So, if relaxation has felt out of reach, this practice will help your nervous system shift so you can unwind, feel more at ease, and actually rest.

Perfect for nervous system regulation, stress relief, and learning how to relax when you can’t relax

In this episode:

Related: More Somatic Regulation Exercises

Learn more about Havening Techniques and the science behind them

Havening Techniques is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org

Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?

You’re invited to join me in Somatic Healing Hub!

SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.

Inside, you’ll get ad-free access to the Somatic Healing Meditations podcast!

Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.

There’s also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.

Your nervous system. Your emotions. Your healing — lovingly supported.

Learn more and enroll now!

Connect with Karena:

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

Deep relaxation can be surprisingly hard to find. This gentle breathwork practice is a simple, soothing way to help your body and mind actually settle.

In this episode of Somatic Healing Meditations, I’ll guide you through Humming Bee Breath (Bhramari Pranayama), a beautifully simple yet profoundly healing practice, paired with a gentle healing light meditation.

Humming Bee Breath has been studied for its effects on the nervous system and overall well-being. It can help calm the stress response, support immune function, and ease some of the tension your body has been holding. If you want to relax your nervous system, release built-up tension, or simply have a few minutes of quiet, this is a very gentle way to do that.

As the body begins to settle through the breath, the healing light becomes a way of gently supporting and nurturing the areas within you that have been holding the most. It gives your system a felt sense of warmth and care, which can deepen the experience of relaxation in a way that goes beyond just the breath.

A gentle, effective practice for deep relaxation, nervous system regulation, and giving your body the kind of rest that actually helps it reset.

In this episode:

Read more about this gentle breathwork practice here

Get on the Priority Waitlist for my Somatic Self-Love Retreat in Costa Rica 2027 so you’ll be the first to get access to early bird pricing!

https://helloinnerlight.com/retreats

Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?

You’re invited to join me in Somatic Healing Hub!

SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.

Inside, you’ll get ad-free access to the Somatic Healing Meditations podcast!

Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.

There’s also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.

Your nervous system. Your emotions. Your healing — lovingly supported.

Learn more and enroll now!

Connect with Karena:

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

It’s okay not to be okay. But in a world that constantly asks us to keep going, stay positive, and hold everything together, many of us have learned to push away what we’re actually feeling.

When emotions like sadness, anxiety, confusion, or overwhelm arise, we often try to push them down, analyze them away, or simply pretend we’re fine. Over time, that pattern leaves us tired, tense, and carrying a heavy load of emotional stress in our bodies.

In this episode of Somatic Healing Meditations, you’ll be guided through a gentle somatic meditation designed to help you acknowledge and care for what you’re truly feeling.

We’ll begin with slow, regulating breathing to calm the nervous system and help you settle into your body. From there, you’ll gently turn toward what’s present inside you, allowing your feelings to be noticed with compassion and care.

As you make space for what you’re truly feeling instead of pushing it away, many people notice a sense of relief in the body, a quiet calm emerging within, and the compassion that comes from allowing every part of their experience to be here.

Perfect for emotional healing, nervous system regulation, and gently caring for yourself when you’re not feeling okay.

In this episode:

Read more about the somatic healing approach to caring for yourself when you’re not feeling okay here

Related: More Somatic Emotional Processing Meditations

Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?

You’re invited to join me in Somatic Healing Hub!

SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.

Inside, you’ll get ad-free access to the Somatic Healing Meditations podcast!

Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.

There’s also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.

Your nervous system. Your emotions. Your healing — lovingly supported.

Learn more and enroll now!

Connect with Karena:

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

This body scan breathing practice offers a gentle way to help the body soften and the nervous system settle. You’ll be guided to notice your breath and your body in a way that supports grounding and regulation with surprising ease.

In this episode of Somatic Healing Meditations, I guide you through a soothing breathing practice that combines slow, regulating breath with gentle interoceptive awareness. This combination sends clear cues of safety through the system and can create a noticeable shift in how grounded, centered, and at ease you feel.

As attention moves through the body alongside the breath, many people notice tension easing, stress releasing, and a greater sense of presence in their bodies. The practice doesn’t require much effort and is designed to be supportive and accessible, even when you’re feeling tired, stressed, or overwhelmed.

Listen now and take this time to reconnect with your body in a way that genuinely supports regulation.

Perfect for grounding, soothing the nervous system, regulating stress, and easing tension in both body and mind

In this episode:

Get on the Priority Waitlist for my Somatic Self-Love Retreat in Costa Rica 2027 so you’ll be the first to get access to early bird pricing!

https://helloinnerlight.com/retreats

Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?

You’re invited to join me in Somatic Healing Hub!

SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.

Inside, you’ll get ad-free access to the Somatic Healing Meditations podcast!

Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.

There’s also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.

Your nervous system. Your emotions. Your healing — lovingly supported.

Learn more and enroll now!

Connect with Karena:

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

Most of us carry a quiet belief somewhere inside that we are unlovable, fundamentally flawed, or that there’s just something wrong with us. It’s rarely something we say out loud but it shapes how we relate to ourselves, how close we let others get, and how safe we feel being who we are.

In this episode of Somatic Healing Meditations, I guide you through a gentle parts work meditation for the part of you that believes it’s unlovable. This practice is an invitation to turn toward that part with compassion and curiosity, and bring support and healing to this vulnerable part of you.

The meditation uses a somatic emotional processing technique called Regenerating Images in Memory to help you connect with this inner part at a deeper level. Through deep listening, acceptance, and support, it becomes possible to ease the intensity of shame and soften the grip of this old wound.

This is a supportive practice you can return to whenever you notice self-doubt, self-criticism, or a familiar sense of being “too much” or “not enough.”

Perfect for: parts work, healing toxic shame, feeling unlovable, somatic emotional processing, and compassionate self-connection

In this episode:

Related: More Body-Centered Parts Work Meditations

Get on the Priority Waitlist for my Somatic Self-Love Retreat in Costa Rica 2027 so you’ll be the first to get access to early bird pricing!

https://helloinnerlight.com/retreats

Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?

You’re invited to join me in Somatic Healing Hub!

SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.

Inside, you’ll get ad-free access to the Somatic Healing Meditations podcast!

Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.

There’s also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.

Your nervous system. Your emotions. Your healing — lovingly supported.

Learn more and enroll now!

Connect with Karena:

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

One of the deepest parts of real self-love is inner belonging. It’s the felt sense that all parts of you are allowed to be here, that you don’t have to push parts of yourself away in order to be okay, and that everything in your inner world has a soft place to land.

In this episode of Somatic Healing Meditations, I guide you through a soothing meditation with regulating breathing and gentle “Iffirmations for Inner Belonging”. These iffirmations are “what if” questions that help your nervous system open, gradually, to the possibility that all parts of you are welcome. They invite curiosity and soften resistance, so new ways of relating to yourself can begin to feel possible.

This is a gentle practice you can return to whenever you want to reconnect with yourself and feel more supported from the inside.

Perfect for: inner belonging, somatic self-love, self-compassion, parts work, and gentle emotional safety

In this episode:

Read more about a somatic approach to inner belonging here

Get on the Priority Waitlist for my Somatic Self-Love Retreat in Costa Rica 2027 so you’ll be the first to get access to early bird pricing!

https://helloinnerlight.com/retreats

Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?

You’re invited to join me in Somatic Healing Hub!

SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.

Inside, you’ll get ad-free access to the Somatic Healing Meditations podcast!

Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.

There’s also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.

Your nervous system. Your emotions. Your healing — lovingly supported.

Learn more and enroll now!

Connect with Karena:

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

Most of us were never taught how to be with ourselves when things are hard. This gentle, heart-centered meditation offers a supportive way to slow down, reconnect with yourself, and learn how to hold space for your emotions with compassion and care.

In this episode of Somatic Healing Meditations, you’ll be guided to hold space for yourself instead of pushing through, resisting or judging what you’re feeling. You’ll begin by connecting with your heart as a source of wisdom and emotional support, helping your nervous system soften and settle.

This practice creates a quiet, safe space to listen inwardly, meet yourself with kindness, and build a more loving relationship with your inner world. Over time, this way of being with yourself can ease inner tension and make hard moments feel more workable.

Perfect for: how to hold space for yourself, emotional support, self-compassion, heart-centered meditation, and somatic healing

In this episode:

Read more about the somatic healing approach to holding space for yourself here!

Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?

You’re invited to join me in Somatic Healing Hub!

SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.

Inside, you’ll get ad-free access to the Somatic Healing Meditations podcast!

Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.

There’s also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.

Your nervous system. Your emotions. Your healing — lovingly supported.

Learn more and enroll now!

Connect with Karena:

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

When the world feels jarring or scary or out of control, the weight of it is carried by our nervous systems, hearts, and bodies. I think a lot of us are feeling that right now. The constant stream of hard things, the ongoing uncertainty, and the sense of having to stay alert all the time can make it hard to feel settled or safe, even when we’re doing our best to take care of ourselves.

In this episode of Somatic Healing Meditations, I guide you through a gentle, body-centered meditation for inner safety and support, inviting you to slow down, turn inward, and listen to what’s actually happening in your nervous system and body … so you can respond to yourself with care rather than pushing through.

This practice is a way of staying with yourself when things are truly hard. Of coming back into your body when everything feels overwhelming. Of noticing where you’re holding, where you’re tired, where something inside you is asking to be met, and choosing not to turn away from those places.

When we listen inward like this, we begin to create real inner safety. We begin building a relationship with ourselves that can hold us through difficult times.

You deserve real support, especially when life feels unsteady. This meditation is a way of offering yourself that support from the inside out.

This episode is lovingly dedicated to the memory of Renee Good and Alex Pretti.

In this episode:

Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?

You’re invited to join me in Somatic Healing Hub!

SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.

Inside, you’ll get ad-free access to the Somatic Healing Meditations podcast!

Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.

There’s also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.

Your nervous system. Your emotions. Your healing — lovingly supported.

Learn more and enroll now!

Connect with Karena:

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

There’s something deeply relieving about having a five-minute practice that can actually help your nervous system calm down. This short episode was created for those moments when your system feels a little keyed up, a little stressed, or just in need of a grounding pause.

In this gentle somatic practice, you’ll be guided through soothing touch, slow, settling breathing, and simple somatic awareness. These are all very direct ways of giving your nervous system signals of safety and support, so it can begin to soften and come out of high alert.

If you’ve been wanting something that’s truly small, truly doable, and still genuinely supportive, this five-minute practice is a beautiful place to begin. Press play and let your nervous system slow down and settle.

Related: More Short Somatic Practices for Nervous System Regulation

Learn more about Havening Techniques and the science behind them

Havening Techniques is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org

Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?

You’re invited to join me in Somatic Healing Hub!

SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.

Inside, you’ll get ad-free access to the Somatic Healing Meditations podcast!

Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.

There’s also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.

Your nervous system. Your emotions. Your healing — lovingly supported.

Learn more and enroll now!

Connect with Karena:

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

So many of us have tried to “fix” our inner dialogue by replacing thoughts or forcing ourselves to be more positive.

But when the inner voice is critical or relentless, it’s usually because something inside is hurting or under strain. The words are just the part we hear … but the tone and feeling state come from much deeper places within.

In this episode of Somatic Healing Meditations, I guide you through a gentle somatic meditation that helps you turn toward the feelings underneath your inner dialogue. You’ll be invited to bring compassionate awareness to the sensations and emotions in your body, and to begin meeting the parts within that need support and understanding.

When these deeper feelings are seen and cared for, the inner world often begins to soften on its own. Your inner voice changes when your inner world is cared for.

If you’re ready for your inner dialogue to feel a little less harsh and a little more supportive, come listen now.

In this episode

Related: More Somatic Emotional Processing Meditations

Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?

You’re invited to join me in Somatic Healing Hub!

SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.

Inside, you’ll get ad-free access to the Somatic Healing Meditations podcast!

Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.

There’s also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.

Your nervous system. Your emotions. Your healing — lovingly supported.

Learn more and enroll now!

Connect with Karena:

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