Somatic Healing Meditations

What if your anxiety isn’t a problem to fix… but a message to listen to? 💛

We’re so often told to silence anxiety - override it, out-think it, distract ourselves from it. But what if real relief comes not from resisting our anxiety, but from turning toward it with care?

In this episode of Somatic Healing Meditations, I guide you through a powerful somatic meditation for anxiety relief - a practice that helps you shift from control to compassion. You’ll explore what happens when you stop bracing against your anxiety and begin to gently feel it, listen to it, and honor the wisdom it holds.

This 4-step anxiety relief process is rooted in neuroscience, somatic emotional processing, and deep inner attunement. It’s not about forcing yourself to be calm - it’s about becoming a safe place for the parts of you that feel anxious.

🎧 If you’ve been longing for a way to meet your anxiety that feels gentle, real, and deeply healing… this episode is for you.

In this episode:

Read more about this somatic approach to anxiety relief here.

Iffirmations for anxiety relief

✨ 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!

🐠 Join me in Costa Rica this winter for a deeply restorative Somatic Self-Love Retreat - a gentle, immersive experience designed to help you reconnect with your body, soften old self-protection, and return to your truest self.

Through daily somatic practices, heart-opening workshops, and healing time in nature, you'll learn how to cultivate embodied self-love from the inside out. ✨ Space is limited!

Learn more at www.helloinnerlight.com/retreats

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Connect with Karena:

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Ever find yourself spiraling into panic, shutting down in a conversation, or overreacting in a way that just doesn’t feel like you? You’re not alone - and you’re not broken. You may be experiencing something called an amygdala hijack.

In this episode, we’re diving into what amygdala hijack really is - why it happens, how it feels in the body, and what’s going on in the brain when your amygdala takes over. Understanding this can be a game-changer for anyone who’s ever struggled with reactivity, shame after conflict, or feeling out of control in moments of stress.

We’ll also talk about why you can’t think your way out of an amygdala hijack - and why somatic tools like Havening Techniques® are so effective at calming the emotional brain and bringing the thinking mind back online.

You’ll then be guided through a gentle, body-based practice to calm your amygdala and return to a felt sense of safety.

If you’ve ever wished you could stop the spiral in real time, this episode is for you.

In this episode:

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

🌟 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!

🐠 Join me in Costa Rica this winter for a deeply restorative Somatic Self-Love Retreat - a gentle, immersive experience designed to help you reconnect with your body, soften old self-protection, and return to your truest self.

Through daily somatic practices, heart-opening workshops, and healing time in nature, you'll learn how to cultivate embodied self-love from the inside out. ✨ Space is limited!

Learn more at www.helloinnerlight.com/retreats

__

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.

We all avoid our feelings sometimes … but even when we’re not actively thinking about them, those emotions don’t disappear. They stay with us - in our bodies, in our breath, in our inner dialogue - quietly shaping our experience from underneath the surface.

This gentle somatic meditation is an invitation to stop running and start listening. You’ll be guided to turn toward what you’ve been holding inside and meet it with compassion and care - creating space for insight, integration, and emotional release.

Using a powerful emotional healing technique called Regenerating Images in Memory® (RIM), this practice helps you connect deeply with what’s really going on within you in a way that can facilitate a deep emotional release. RIM works with your body and imagination in a deeply intuitive way, supporting healing that feels organic, safe, and surprisingly relieving.

If you’ve been feeling stuck, overwhelmed, disconnected, or just sensing that something’s unresolved beneath the surface, this episode is for you. Let this be a soft place to begin again.

🎧 Press play when you’re ready to gently feel what’s here - and release what no longer needs to be held.

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:

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

You don’t need to think harder. You need to listen deeper. 💗

When it comes to making decisions (big and small), most of us try to think our way to clarity. But real clarity doesn’t come from overanalyzing - it comes from reconnecting with the quiet wisdom of your body and heart.

This guided somatic meditation for intuitive decision making helps you shift out of the mind and into the felt sense of what’s true. You’ll explore the heart as a powerful center of intuitive intelligence - and learn how to access the deeper knowing that lives within you.

Intuitive decision making isn’t something you have to figure out.

It’s something you can feel into.

And your heart - your beautifully intelligent, deeply connected heart - knows the way.

Whether you’re in the middle of a big life decision or you’re just longing to trust yourself more deeply, this meditation is for you.

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:

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

This simple breathwork practice is truly self-care for when you're too exhausted to do self-care. 😌

When you're depleted, burned out, or running on empty, even the idea of doing something to feel better can feel overwhelming. That’s why Bhramari Pranayama—also known as humming bee breath—is so powerful. It takes almost no effort at all, but gently shifts your body out of stress and into a state of rest and repair.

Just a soft inhale… and a slow, humming exhale. That’s it.

And yet research shows that this quiet, simple practice can nourish your nervous system, calm your stress response, and support recovery on a deep physiological level.

If you're longing for healing but don’t have the energy to “do” anything—this practice is for you. Press play and let the hum  help you recover from fatigue and exhaustion, one easy exhale at a time.

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:

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

When you’re struggling, it’s easy to believe you’re doing something wrong—that you should be handling things better, feeling less, or already be “over it.”

But the truth is, struggle doesn’t mean you’re failing. It means you’re human.

And what you need most in those moments isn’t to push through—it’s to be met with compassion.

In this episode of Somatic Healing Meditations, I guide you through a soothing somatic self-compassion practice that uses Havening touch to calm your nervous system, ease emotional overwhelm, and bring compassionate support to the parts of you that are hurting. You’ll be guided to connect with what you’re feeling, normalize your experience, and soften inward using soothing “iffirmations.”

If life feels heavy right now, this practice is here to help you feel held—from the inside out.

🩷 Press play and experience the healing power of self-compassion.

In this episode:

Related: Enjoy more Iffirmation Meditations here

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

Iffirmations to Cultivate Self-Compassion

Iffirmations to normalize/humanize your struggle:

🌟 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:

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

If you’ve found yourself stuck in cycles of procrastination — even when you want to move forward — this episode will help you understand what’s really happening beneath the surface.

Procrastination isn’t a character flaw. It’s often a protective response from your nervous system, signaling that something inside doesn’t feel safe, ready, or supported yet.

And, pushing yourself harder or relying on willpower usually makes the cycle worse. What you actually need is to listen to your body and bring it back to a felt sense of safety.

In this gentle Havening meditation, I’ll guide you through soothing touch and a series of iffirmations — compassionate “what if” questions — to help you calm your nervous system and reconnect with your inner motivation.

This practice will support you in moving forward without force, at the pace of your body and in the direction of your truth.

In this episode:

Learn all about Iffirmations here

Related: Enjoy more Iffirmation Meditations

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

Iffirmations To Break the Cycle of Procrastination

Iffirmations to accept where you are:

🌟 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:

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 that teaches us to minimize our emotions and push past our needs, so many of us have become disconnected from our deeper selves and our true feelings. But here’s the thing: being honest with ourselves about what we’re actually feeling is where authentic healing begins.

Emotional honesty is also deeply regulating. When we stop pushing away what’s true and start gently acknowledging it, the nervous system begins to settle. The fog clears. And we come back into relationship with ourselves.

In this episode of Somatic Healing Meditations, I guide you through a soothing somatic meditation using Regenerating Images in Memory®—a practice designed to help you reconnect with your emotions, uncover hidden needs, and bring loving attention to the parts of you that have been quietly waiting to be seen.

This is not about getting stuck in your feelings—it’s about letting them move through you, so you can feel more clear, grounded, and whole.

🌀 Press play and experience the healing power of emotional honesty.

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:

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

Be here now. 😌 It’s a phrase we’ve all heard countless times—but what does it really mean?

And how do we actually live it, especially when the world feels overwhelming and our thoughts won’t slow down?

In this episode of Somatic Healing Meditations, you’ll be gently guided into presence—not by efforting, but by softening. By slowing down. By feeling what’s already here. Because your body is always in the present moment—and turning toward it with compassion can shift everything. 🫶

From a somatic healing perspective, slowing down and attuning to what’s real in this moment isn’t just helpful… it’s essential. It interrupts the spirals, regulates the nervous system, and reconnects us with something steady and true inside ourselves.

If your system is craving calm, clarity, or simply a moment to be, this episode is an invitation to come home to your body—and discover the quiet kind of healing that lives in presence.

In this episode:

Learn all about Iffirmations here

Related: Enjoy more Deep Relaxation Meditations here

If being here now is really hard because you’re spinning in urgency and anxiety, try Episode 071 first: Overcome Time Anxiety: A Somatic Meditation To Break the Cycle of Urgency And Pressure

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

🌟 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 Be Here 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.

We live in a world that encourages hustle, runs on urgency, and glorifies toxic productivity. No wonder so many of us struggle with time anxiety.

But time anxiety isn’t just stress about your schedule—it’s a felt sense of unease. It’s a nervous system stuck in urgency, and a body that never learned it’s safe to slow down.

In this episode of Somatic Healing Meditations, I guide you through a gentle Self-Havening meditation designed to help you release the pressure and begin to rewire the patterns that keep you stuck in urgency, overwhelm, and panic. This isn’t about time management—it’s about nervous system healing.

If you’ve been feeling behind, overwhelmed, or unable to stop rushing, this practice is for you. Let this be your invitation to feel safe slowing down—and to build a more spacious, supportive relationship with time. 💜

In this episode:

Related: Enjoy more Nervous System Regulation Exercises

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

🌟 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:

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