Somatic Healing Meditations

So many of us spend most of our lives stuck in our heads, disconnected from our bodies and a bit removed from what we’re actually feeling.

Embodiment offers us a different way of relating to ourselves. When we begin to develop more embodied awareness, we’re able to go deeper in our healing. It gives us a way to regulate and to understand what’s really happening within, including what we actually need to heal.

And over time, practicing this kind of embodiment begins to change our inner relationship. We start to feel more connected, more supported from within, and less alone in what we’re experiencing.

In this episode of Somatic Healing Meditations, I guide you through a gentle somatic meditation designed to help you come back into your body and deepen your self-connection. We’ll begin by grounding into your body and senses with body scan breathing, and then move into somatic emotional processing to help you connect with and gently work through any feelings that are being held within.

As you follow along, you may find yourself feeling more connected to yourself, more supported from within, and more in touch with what’s actually true for you. This is where a deeper kind of healing begins to unfold.

Perfect for building embodied awareness, reconnecting with your body, emotional release, and deepening self-connection

Episode timing:

00:00 - What is Embodied Awareness?

06:16 - Embodiment Meditation To Deepen Self-Connection

28:40 - Conclusion and Reflections

Read more about embodied awareness and how it deepens healing 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:

@helloinnerlight on Instagram, and YouTube

Find ALL of the amazing Somatic Healing Meditations here

Submit a question for the podcast: Your Healing, Your Questions

Free mini-course: The Feel it to Heal it Mini-Course

Join me on a retreat! https://helloinnerlight.com/retreats

Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub

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

You can feel calm and regulated during a meditation… but then you open your eyes, go back into your day, and you’re swept into overwhelm and stress again.

This is something I hear so often! And if you’ve experienced it, you’re not alone. It can feel confusing, even discouraging, to know your body is capable of feeling calm, and still not be able to access that same sense of regulation when you’re in the middle of real life.

So what do you do in that moment, when you’re in the middle of your day, and your body starts to feel overwhelmed again?

This is where somatic anchors come in. Somatic anchors are present-moment sensations that help your nervous system remember it’s safe, reducing stress and overwhelm in a real way. These anchors give your body something it can ground into, so you can begin to feel more resourced and supported wherever you are.

In this episode of Somatic Healing Meditations, I guide you through a simple and deeply effective practice so you can discover some somatic anchors that work for you.

If you’ve been wanting a practical way to come back to yourself throughout your day, this episode will show you how to use somatic anchors to support your nervous system, reduce overwhelm, and make that sense of calm feel much more accessible in your everyday life.

Perfect for nervous system regulation, grounding, stress relief, and learning how to feel safer in your body

In this episode:

What are somatic anchors?

Somatic Anchor Practice to Feel Safer and More Grounded

Read more about the somatic anchors and how to use them here
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:

@helloinnerlight on Instagram, and YouTube

Find ALL of the amazing Somatic Healing Meditations here

Submit a question for the podcast: Your Healing, Your Questions

Free mini-course: The Feel it to Heal it Mini-Course

Join me on a retreat! https://helloinnerlight.com/retreats

Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub

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 have to be perfect. But if you struggle with perfectionism, it can feel like you do…

Perfectionism can show up as overthinking, harsh self-judgment, or constantly pushing yourself to do better, even when you’re already exhausted. (And even if you cognitively understand where your perfectionism comes from, it can still feel like something that rules your life.)

In this episode of Somatic Healing Meditations, I guide you through a Parts Work Meditation to Let Go of Perfectionism by helping you connect directly with the part of you that’s been driving that pattern.

Rather than trying to fight or control this part, you’ll begin to understand what it’s been protecting, and offer it the support it actually needs to soften. As that happens, many people notice less inner pressure, less reactivity, and more space to be human (without that constant sense of judgment running in the background).

This meditation helps you work directly with the subconscious roots of perfectionism, which is where real, lasting change happens.

Perfect for perfectionism, self-criticism, overthinking, emotional healing, and creating a more compassionate relationship with yourself

In this episode:

Perfectionism is a self-protective strategy

Parts Work Meditation to Let Go of Perfectionism using Regenerating Images in Memory

Related: More Parts Work Meditations using RIM

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:

@helloinnerlight on Instagram, and YouTube

Find ALL of the amazing Somatic Healing Meditations here

Submit a question for the podcast: Your Healing, Your Questions

Free mini-course: The Feel it to Heal it Mini-Course

Join me on a retreat! https://helloinnerlight.com/retreats

Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub

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

What if you’re already worthy? What if you have nothing to prove?

Most of us carry some version of “not enough” within, whether it shows up as self-doubt, pressure, or a quiet sense that we’re somehow broken or bad or wrong. And even when we understand where those feelings come from, they can still feel very real in the moment.

In this episode of Somatic Healing Meditations, I guide you through a gentle practice that helps you feel into your worth in a direct, embodied way.

We use a simple approach called iffirmations, which are “what if” questions that open your mind and body to new possibilities. As you listen, you may notice your body softening, your thoughts settling, and a more supportive, grounded sense of yourself beginning to come forward.

If you’ve been stuck in patterns of self-doubt or feeling like you’re not enough, this meditation offers a different way in, one that helps you reconnect with your inherent worth in a gentle and relieving way.

Perfect for self-worth, feeling good enough, emotional healing, and reconnecting with your authentic self

Episode timing:

00:00 - What if you’re already worthy?

04:50 - Gentle Self-Worth Reset Meditation: Regulating Breathing

09:15 - Gentle Self-Worth Reset Meditation: Iffirmations for Worthiness

18:28 - Conclusion and Reflections

Read more about this approach to cultivating more self-worth here

Learn all about Iffirmations here

Other episodes mentioned:

Parts Work Meditation For The Part of You That Believes It’s Unlovable - EPS 115

Parts Work Meditation for Releasing Limiting Beliefs - EPS 102

Iffirmations to Feel Your Inherent Worth

What if I’m already worthy?

What if I don’t have anything to prove?

What if my worth isn’t tied to my performance or my actions?

What if I’m inherently worthy ... whether others see it or not?

What if my thoughts and insecurities don’t truly understand the depths of who I really am?

What if I’m an integral part of this world?

What if my dreams matter?

What if just being me is enough?

What if it’s safe for me to connect with my inherent value?

What if it’s safe for me to explore my deep worthiness?

What if I’m deserving of all the good this world has to offer?

More and more, I choose to connect with the part of me that knows my inherent worth.

More and more, I’m open to the possibility that I’m worthy just as I am.

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:

@helloinnerlight on Instagram, and YouTube

Find ALL of the amazing Somatic Healing Meditations here

Submit a question for the podcast: Your Healing, Your Questions

Free mini-course: The Feel it to Heal it Mini-Course

Join me on a retreat! https://helloinnerlight.com/retreats

Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub

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

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:

Why You Can’t Relax (from a nervous system perspective)

Somatic Meditation to Settle Your Nervous System

Self-Havening and Orienting

Body Scan Breathing

Read more about the somatic approach to deep relaxation
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:

@helloinnerlight on Instagram, and YouTube

Find ALL of the amazing Somatic Healing Meditations here

Submit a question for the podcast: Your Healing, Your Questions

Free mini-course: The Feel it to Heal it Mini-Course

Join me on a retreat! https://helloinnerlight.com/retreats

Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub

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