Episodi
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You've probably heard that in order to heal, you need to feel your emotions. This is absolutely true, but it can be hard to know HOW exactly to do that.
In our fast-paced world, most of us are lost in our thoughts, disconnected from our bodies, and stuffing our true feelings.
In this episode of Somatic Healing Meditations, I guide you on a soothing journey inward with a somatic meditation designed specifically to help you feel your emotions in a deep, body-centered way. This isn’t about getting rid of feelings or over-analyzing them. It’s about truly feeling and understanding them, allowing for natural emotional release and relief.
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Episode timing:
00:00 - Feel Your Emotions To Heal
04:26 - Somatic Meditation To Feel Your Emotions (using Havening Techniques® and Regenerating Images in Memory®)
29:55 - Conclusion
Learn more about Havening Techniques and the science behind them
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For a short time only, enrollment is open for my group coaching program, Rooted + Resilient.
In Rooted + Resilient, you’ll learn a tested and true approach to inner work that will not only help you heal the wounds from your past, but will also give you the tools you need to face any future challenges from a compassionate and empowered place.
Learn more here!
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Learn more about how to feel your emotions in The Feel It to Heal It Mini-Course!
Offered totally free on my website, this mini-course can help you learn a body-centered approach to feeling your feelings in a healing way as you deepen your connection to the wisdom of your body.
Enroll now!
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Connect with Karena:
@helloinnerlight on Instagram, and YouTube
helloinnerlight.com
Somatic Healing Meditations homepage
Free mini-course: The Feel it to Heal it Mini-Course
Enrolling now! Rooted + Resilient Group Program
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Feeling lost or disconnected from your inner self? You’re not alone. In our busy world, it’s easy to lose touch with the quiet voice within that knows who we are at our core and holds tightly to our deepest truths.
In this episode of Somatic Healing Meditations, I guide you on a soothing and regulating journey to explore your inner world using Havening Techniques®.
This Havening Exercise to Find Your Inner Self will help you drop beneath your thoughts and reconnect with the more authentic essence of who you truly are. This is a journey of listening deeply and creating a supportive relationship with yourself on a deep level.
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Episode Timing
00:00 - Your Inner Self
02:21 - The Biggest Misconception That Keeps Us Disconnected From Our Inner Selves
05:57 - Havening Exercise To Find Your Inner Self
35:06 - Conclusion
Learn more about Havening Techniques and the science behind them
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Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!
This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!
Learn more and enroll here!
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Connect with Karena:
@helloinnerlight on Instagram, and YouTube
helloinnerlight.com
Somatic Healing Meditations homepage
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
Free training: The Secret Wisdom of Your Triggers
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Episodi mancanti?
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If you've ever struggled with anxiety, then you know how difficult it can be to break free from its grasp.
The truth is that anxiety and stress are more than just emotional states. They trigger a physiological and biochemical cascade of stress hormones and neurotransmitters in your brain and body, which make it hard to find peace and calm within.
This 15-minute meditation to effectively reduce anxiety and stress utilizes Havening Techniques® to bring calm to your mind and body by down-regulating your stress response deep in your nervous system. Give it a try now!
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Episode timing -
00:00 - Reduce Your Anxiety And Stress with Havening Techniques
02:16 - Meditation to Reduce Your Anxiety And Stress
15:56 - Conclusion
Learn more about Havening Techniques and the science behind them
__
Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!
This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!
Learn more and enroll here!
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Connect with Karena:
@helloinnerlight on Instagram, and YouTube
helloinnerlight.com
Somatic Healing Meditations homepage
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
Free training: The Secret Wisdom of Your Triggers
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Moments of uncertainty are a natural part of growth and healing, but it’s hard to know how to deal with uncertainty because it often feels unsettling and uncomfortable.
The truth is, it's normal not to have everything figured out. And you'll inevitably need to step outside your predictable comfort zone on your healing journey.
Join me for a soothing guided meditation designed to help you navigate these unsteady moments with compassion and grace. We’ll explore how to embrace the unknown, reconnect with your inner calm, and release the fears that have been holding you back.
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Episode timing:
00:00 - How To Deal With Uncertainty
03:44 - Guided Meditation to Find More Calm in Uncertain Times
28:07 - Conclusion
Learn more about Havening Techniques and the science behind them
Learn all about Iffirmations here
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Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!
This powerful 75 minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!
Learn more and enroll here!
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Connect with Karena:
@helloinnerlight on Instagram, and YouTube
helloinnerlight.com
Somatic Healing Meditations homepage
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
Free training: The Secret Wisdom of Your Triggers
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While society often tells us to "stay strong" and suppress our tears, the truth is that allowing ourselves to cry when we need to is actually a profound act of self-care that supports our overall health and well-being.
So, if you need a good cry right now, let’s get those tears flowing with this gentle and supportive body-centered meditation for when you need a good cry.
This gentle meditation will help you drop into your body and draw closer to the parts of you that need a good cry right now. By connecting with yourself and your feelings in this way, not only will it help you let your tears flow, but it will also help you connect with your feelings in a loving way that helps them move through you and naturally release.
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Episode timing -
00:00 - Health Benefits of Crying
03:10 - Meditation For When You Need A Good Cry (using Regenerating Images in Memory®)
28:24 - Conclusion
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Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!
This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!
Learn more and enroll here!
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Connect with Karena:
@helloinnerlight on Instagram, and YouTube
helloinnerlight.com
Somatic Healing Meditations homepage
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
Free training: The Secret Wisdom of Your Triggers
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If you’re tired of being trapped in an endless loop of thoughts and long to find some peace from overthinking, it’s time to dig deeper. In this episode of Somatic Healing Meditations, we explore the roots of overthinking and uncover why we fall into this exhausting habit in the first place.
This Somatic Meditation to Stop Being an Overthinker is designed to help you break free from the mental treadmill by getting to the root of your overthinking. Instead of just trying to control or change your thoughts, you'll be guided to connect with the deeper emotions and body sensations that are driving this exhausting habit.
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Episode timing:
00:00 - Understand The Roots of Overthinking
05:12 - Somatic Meditation to Stop Being An Overthinker (using Regenerating Images in Memory®)
34:29 - Conclusion
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This is part 2 in a 2-part series on How To Stop Overthinking Everything!
Try the Somatic Practice to Stop Overthinking Everything from last week’s episode as well!
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Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!
This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!
Learn more and enroll here!
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Connect with Karena:
@helloinnerlight on Instagram, and YouTube
helloinnerlight.com
Somatic Healing Meditations homepage
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
Free training: The Secret Wisdom of Your Triggers
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Are you caught in the endless loop of overthinking everything? Overthinking is incredibly common, but also deeply misunderstood. The truth is that overthinking isn't just a mental habit—it's a signal from your body and emotions, calling for your attention.
In this episode of Somatic Healing Meditations, Karena delves into the somatic roots of overthinking and shares practical, body-centered techniques to help you break free. She guides you through a powerful somatic practice designed to interrupt your looping thoughts and gently shift your focus from your mind to your body, fostering a sense of peace, calm, and deeper regulation.
Tune in to uncover the true reasons behind your overthinking and learn how to address it at its source for lasting relief.
Note: this is part 1 in a 2-part series on how to stop overthinking everything! Next week we’re going to be uncovering the emotional roots of overthinking.
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Episode timing:
00:00 - What causes overthinking?
06:03 - Somatic Practice to Stop Overthinking Everything: Havening® to regulate your nervous system
16:53 - Somatic Practice to Stop Overthinking Everything: Body scan to drop into your body
27:20 - Conclusion
Learn more about Havening Techniques and the science behind them
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This episode is brought to you by my free mini-course: The Feel It to Heal It Mini-Course!
Offered totally free on my website, this mini-course can help you learn a body-centered approach to feeling your feelings in a healing way as you deepen your connection to the wisdom of your body.
Enroll now!
__
Connect with Karena:
@helloinnerlight on Instagram, and YouTube
helloinnerlight.com
Somatic Healing Meditations homepage
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
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Creating a more supportive relationship with yourself means turning your attention inward, honoring your needs, feeling your feelings, and listening to your own inner voice.
In today’s guided meditation, we'll practice embracing our feelings and connecting with our inner world in a way that’s soothing, clarifying, and deeply supportive. This meditation uses Havening Techniques® to help us connect with our bodies and find calm, followed by Regenerating Images in Memory® (RIM) to dive deeper.
Episode timing:
00:00 - You deserve a more supportive relationship with yourself
03:50 - Guided Meditation to Create A More Supportive Relationship With Yourself: Havening for calm and connection
15:38 - Guided Meditation to Create A More Supportive Relationship With Yourself: RIM to go deeper
32:07 - 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 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 mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
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When life feels like a whirlwind of to-do lists, responsibilities, and emotional turbulence, it’s easy to feel consumed by overwhelm. This sense of being swamped can cloud our judgment, limit our choices, and leave us feeling trapped in a cycle of stress and anxiety.
But what if, instead of trying to eliminate the overwhelming factors, we could change our relationship with the overwhelm itself? What if we could create space within ourselves to breathe, shift the feelings of overwhelm, and regain our clarity? This is the transformative power of today’s meditation!
Guided by nervous system specialist Raquel DuBois, this somatic practice invites you to explore how to change your relationship with overwhelm. Through this guided somatic practice, you will gently tune into your body to decrease your internal tension and find more clarity within.
By doing so, you create a sense of spaciousness within your nervous system, allowing you to step back and see your challenges through a more aligned and peaceful perspective. This newfound inner space provides the flexibility to navigate your overwhelm with more ease and resilience.
Episode timing:
00:00 - Create internal spaciousness to manage overwhelm
05:47 - Somatic Practice to Manage Overwhelm
15:58 - Conclusion
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Connect with Raquel DuBois here
Check out The Expansion Oracle Deck (An Evolutionary Tool for Nervous System Healing)!
(Available for pre-sale now. All prices in AUD)
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Connect with Karena:
@helloinnerlight on Instagram, and YouTube
helloinnerlight.com
Somatic Healing Meditations homepage
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
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Sometimes we forget how much courage and strength it takes to move on from past wounds and traumas and still face the world with empathy, compassion, and vulnerability.
Take a moment today to hype yourself up for the incredible person you are and the incredible strength and courage it’s taken to walk this healing path.
I made this Somatic Meditation to Hype Yourself Up in the hope that it gently reminds you of your inherent worth, deep inner wisdom, and heart-centered courage. I hope you enjoy it!
Episode timing:
00:00 - You deserve to hype yourself up
02:11 - In this somatic meditation, we use iffirmations (not affirmations)
04:54 - Guided Somatic Meditation to Hype Yourself Up
13:34 - Iffirmations to Hype Yourself Up
21:30 - Conclusion
Learn all about Iffirmations here
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This episode is brought to you by my free mini-course: The Feel It to Heal It Mini-Course!
Offered totally free on my website, this mini-course can help you learn a body-centered approach to feeling your feelings in a healing way as you deepen your connection to the wisdom of your body.
Enroll now!
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Connect with Karena:
@helloinnerlight on Instagram, and YouTube
helloinnerlight.com
Somatic Healing Meditations homepage
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
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Instead of striving to be your best self or your highest self, what would it feel like to be your FAVORITE self? Your favorite self is the most authentic and joyful version of you, defined entirely by your own values, desires, and passions. It's free from the pressures of perfection and societal expectations, focusing instead on what genuinely makes you happy and fulfilled.
In this guided meditation to be your favorite self, you'll embark on a soothing journey to connect with your favorite self using the powerful technique of Regenerating Images in Memory® (RIM). This method allows you to bypass surface thoughts and dive deeply into your true feelings and desires, uncovering the authentic self that resides within you.
Episode timing
00:00 - What it means to be your favorite self
03:30 - Be Your Favorite Self Guided Meditation
23:44 - Conclusion
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Other episodes mentioned:
Somatic Meditation for Emotional Release
Calm Down When Triggered
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🌟 Upcoming workshop 🌟
Somatic Practices for Emotional Healing
This transformative 90-minute workshop is designed to guide you through a journey of self-discovery and profound healing, helping you to connect with your body and emotions in a deep and supportive way. Plus, you’ll learn a body-centered technique to process your emotions so they naturally move through you and release.
I hope you join me!
https://helloinnerlight.com/somatic-practices-for-emotional-healing
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Connect with Karena:
@helloinnerlight on Instagram, and YouTube
helloinnerlight.com
Somatic Healing Meditations homepage
Free mini-course: The Feel it to Heal it Mini-Course
Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community
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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
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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
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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
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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
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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
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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
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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
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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
Join The Co-Regulation Community now!
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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!
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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!
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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
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