Somatic Healing Meditations (Karena Neukirchner with Hello Inner Light)
Explore every episode of Somatic Healing Meditations
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 10 Nov 2023 | Somatic Healing Meditations Podcast Trailer | 00:00:54 | |
Are you ready to regulate your nervous system, deepen your healing journey and feel better in your body? I’m Karena with Hello Inner Light and I’m so excited to announce the launch of my brand new podcast, Somatic Healing Meditations. Every episode of Somatic Healing Meditations contains a guided meditation specifically designed to help you be more present in your body (and your life) by connecting to your physical sensations and awakening your inner knowing in a gentle and healing way. Using Havening Techniques®, Iffirmations and other powerful somatic tools and techniques, you’ll leverage the mind-body connection to reduce your stress, deepen your compassionate self awareness and release trapped emotions and old patterns. Join me for this beautiful journey out of your head and into your more embodied and authentic self. | |||
| 17 Nov 2023 | Regulate Your Nervous System (With Havening Techniques) | 00:17:04 | |
Imagine having a reliable way to decrease your stress, overthinking, anxiety and emotional turbulence … while simultaneously increasing your capacity for peace, calm, compassion, happiness, playfulness and overall well-being. Welcome to the world of nervous system regulation! In this episode of Somatic Healing Meditations, Karena guides you through a super effective nervous system regulation exercise (using Havening Techniques® and Orienting) to help you release anxiety and stress and rewire your nervous system for calm. 00:00 - The Power of Nervous System Regulation 01:54 - What is Nervous System Regulation? 04:07 - About Havening Techniques 04:53 - About Orienting 05:48 - How to do Self-Havening 06:49 - Guided Exercise: Regulate Your Nervous System with Havening Techniques Learn more about Havening Techniques and the science behind them Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn | |||
| 19 Nov 2023 | 5 Minute Breathing Exercise for Relaxation and Regulation | 00:06:52 | |
In the hustle and bustle of everyday life, we absolutely need quick and effective ways to relax, regulate and shift our state! In this episode of Somatic Healing Meditations, Karena guides you through a soothing and simple 5 minute breathing exercise can help you calm your mind, connect with your body and quickly induce a state of deep relaxation. This practice combines elements from Qigong-inspired breathing and Open Focus Exercises developed by Dr. Les Fehmi. You can do this exercise in any position and with your eyes open or closed, so it's incredibly adaptable and easy while being deeply soothing and regulating to your whole body. Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn | |||
| 23 Nov 2023 | Embodying Gratitude Meditation | 00:20:52 | |
Gratitude is an incredibly powerful tool for authentic growth and building inner resources, but when we do our gratitude practices, we have to be sure to steer away from toxic positivity. In this episode of Somatic Healing Meditations, Karena guides you through a body-centered gratitude practice with the goal of creating a deeper connection with your authentic self and strengthening your inner world. 00:00 - Embodying Gratitude (without toxic positivity) 01:51 - Gratitude as a resource in somatic work 03:18 - Embodying Gratitude Guided Meditation Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn | |||
| 01 Dec 2023 | Calm Down When Triggered (A Havening Exercise for Emotional Well-being) | 00:23:00 | |
In a world full of triggers, discover the magic of soothing your amygdala for immediate emotional first aid! In this episode of Somatic Healing Meditations, Karena guides you through a Havening Exercise to calm down when triggered. This exercise is so powerful because it actually soothes the reactive parts of your emotional brain that get activated when emotional triggers come up for you. We all get triggered sometimes. And it’s profoundly valuable and supportive to know how to nurture and support ourselves through those triggers. Instead of judging ourselves, repressing our feelings, numbing or simply spiraling out, we can actually learn to work with our emotional triggers in ways that soothe the reactive parts of our brains, deepen our self understanding and even heal from the wounds from the past that are at the roots of our triggers. This is Part 1 in a 2 part series called “Help, I’m Triggered!” and this exercise is best used when you’re actively triggered and need to calm down. 00:00 - How to calm down when triggered 03:06 - The truth about emotional triggers 04:37 - Calm Down When Triggered (Guided Havening Exercise) Learn more about Havening Techniques and the science behind them Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn | |||
| 08 Dec 2023 | How to Heal Your Emotional Triggers (at the roots!) | 00:29:16 | |
When we’re on a healing journey, looking at our emotional triggers can be profoundly useful. When we know how to listen to them, our emotional triggers can guide us towards inner parts of ourselves that are calling out for healing. If we know how to pay attention, they can tell us so much about our limiting beliefs, unprocessed emotions, past pain and subconscious blocks. And learning to heal them deep at their subconscious roots can be one of the most transformational things we can do on our healing journey! Healing our triggers helps us connect with, integrate and heal the wounds from our past that have been affecting us and holding us back. In this episode of Somatic Healing Meditations, Karena guides you on a deep inner journey to uncover (and heal) the roots of your triggers using an emotional processing technique called Regenerating Images in Memory. 00:00 - Emotional triggers show us what needs healing within 05:00 - Regenerating Images in Memory explained 05:30 - Exercise to heal your emotional triggers at the roots Free replay of The Secret Wisdom of Your Triggers Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn | |||
| 15 Dec 2023 | Accept Your Emotions (Guided Meditation with Havening Techniques) | 00:22:38 | |
Learning to accept your emotions more (and resist them less) is one of the most powerful ways to deepen your self-compassion, decrease your self judgment, strengthen your inner peace and help your emotions move through you - like they’re meant to - instead of staying stuck in your difficult emotions. In this episode of Somatic Healing Meditations, Karena guides you on a gentle journey towards tangibly accepting your emotions more so that you can feel more relaxed and at peace within your heart, body and mind. Using Havening and Iffirmations (a more powerful and authentic form of affirmations) this guided meditation will help you soften your heart towards yourself today as you create more space within yourself for compassion, understanding and resolution of your emotions. 00:00 - The life changing power of accepting your emotions 03:06 - Guided meditation to accept your emotions (using Havening and iffirmations) Learn more about Havening Techniques and the science behind them Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn | |||
| 29 Dec 2023 | Heart Centered Intention Setting Exercise | 00:28:08 | |
In a world full of overthinking and endless choices, the intelligence of your heart can be your truest guide. In this episode of Somatic Healing Meditations, Karena guides you through a Heart Centered Intention Setting Exercise so that you can align your goals, resolutions and intentions with the profound intelligence of your heart. ➡️➡️➡️ You can bring ANY goal, resolution or intention to this exercise to gain more clarity, alignment and support. 5 reasons to do heart centered intention setting: 1. Your heart knows your true north. Your heart is connected to your values, your authentic self as well as your greatest purpose, peace and joy. While our minds can convince us of anything, our hearts are connected to a bigger and truer sense of who we are. 2. Your heart’s wisdom will guide you on a path that aligns with who you truly are. Instead of chasing external validation or trying to become who we think we “should” be, our hearts guide us towards our deepest happiness and healing. 3. Setting heart centered intentions can help you create more harmony between your true inner values and external actions. Instead of chasing goals that leave you burned out and unfulfilled, the path of your heart can bring a profound sense of satisfaction and contentment. 4. When you follow the guidance of your heart, you’re more likely to show up in your life with vulnerability, authenticity and the courage to follow through. When you’re following an aligned path, more of your light, strength and truth can show up. 5. Without heart our lives can feel like it’s all just empty hustle. But on the path of the heart, your fulfillment and healing are at the forefront. Episode timing: 00:00 - The intelligence of the heart 03:51 - Heart Centered Intention Setting Exercise 26:47 - Conclusion 🩷 This episode of Somatic Healing Meditations is brought to you by Karena’s upcoming transformational workshop, Breakthrough Your Blocks (And Become Who You Were Born to Be)! This powerful workshop can help you unpack the invisible baggage that’s been holding you back in a body-centered, compassionate and effective way. Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn Somatic Healing Meditations Homepage Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course | |||
| 05 Jan 2024 | Guidance From Your Future Self Meditation | 00:29:37 | |
Connect with your future self to create more clarity and momentum towards your dreams and goals! Your future self can be a powerful source of compassion, support and guidance! Plus, research has shown that emotionally connecting with our future self can help us make decisions that are aligned with our highest and greatest good in the long term with more ease. In this episode of Somatic Healing Meditations, Karena guides you through a meditation to get guidance from your future self using Regenerating Images in Memory®. This relaxing meditation can help you connect with your future self to create more clarity about and momentum towards your dreams and goals! ➡️➡️➡️ You can bring ANY situation in your life to this meditation and get guidance from your future self! Episode timing: 00:00 - The benefits of future self meditation 03:24 - Guidance from your future self meditation using Regenerating Images in Memory® 28:55 - Conclusion 🩷 This episode of Somatic Healing Meditations is brought to you by Karena’s upcoming transformational workshop, Breakthrough Your Blocks (And Become Who You Were Born to Be)! This powerful workshop can help you unpack the invisible baggage that’s been holding you back in a body-centered, compassionate and effective way. Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn Somatic Healing Meditations Homepage Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course | |||
| 12 Jan 2024 | Use Iffirmations Instead of Affirmations | 00:13:42 | |
Welcome to the expansive world of iffirmations! Iffirmations are a more powerful, authentic and effective form of affirmations. They help you shift your mindset and get unstuck by priming your subconscious mind for creative problem solving and opening you up to greater curiosity and possibilities. But, unlike affirmations, they feel expansive and authentic (and don’t require you to engage in toxic positivity or spiritual bypassing)! 🩷 In this episode of Somatic Healing Meditations, Karena explains what iffirmations are and how you can use iffirmations to further your healing journey and personal development in a compassionate and authentic way. Episode timing: 00:00 - Iffirmations vs. affirmations 04:12 - What are iffirmations? 05:56 - Why use iffirmations 06:03 - Instinctive elaboration 06:41 - Interrogative Self Talk 07:33 - Iffirmations create curiosity and possibilities 08:11 - Iffirmations are authentic 09:45 - Iffirmations build self-acceptance and compassion 10:13 - Iffirmations for self-compassion 12:15 - Conclusion 🩷 This episode of Somatic Healing Meditations is brought to you by Karena’s upcoming transformational workshop, Breakthrough Your Blocks (And Become Who You Were Born to Be)! This powerful workshop can help you unpack the invisible baggage that’s been holding you back in a body-centered, compassionate and effective way. Iffirmations come from the world of Havening Techniques and were originally developed by Tony Burgess. Learn all about Havening Techniques® here! More resources from Tony Burgess (the originator of iffirmations): https://www.aha-success.co.uk/beliefs-book/ https://www.aha-success.co.uk/belief-change/ Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn Somatic Healing Meditations Homepage Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course | |||
| 19 Jan 2024 | Compassionate Self-Acceptance Guided Meditation Using Havening and Iffirmations | 00:24:07 | |
Compassionate self acceptance is the birthplace of true self love. Plus, developing compassionate self-acceptance is absolutely vital to creating the conditions within where true healing can take place. In this episode of Somatic Healing Meditations, join Karena as she guides you through a regulating meditation (using Havening and iffirmations) to help you cultivate more softness and tenderness towards yourself. Episode timing: 00:00 - The importance of compassionate self-acceptance 02:53 - Guided meditation for compassionate self-acceptance (using Havening and iffirmations) 13:02 - Iffirmations for compassionate self-acceptance 23:24 - Conclusion 🩷 This episode of Somatic Healing Meditations is brought to you by Karena’s upcoming transformational workshop, Breakthrough Your Blocks (And Become Who You Were Born to Be)! This powerful workshop can help you unpack the invisible baggage that’s been holding you back in a body-centered, compassionate and effective way. Iffirmations for Compassionate Self-Acceptance: -I wonder what it would be like to experience more compassionate self acceptance. -I wonder who I would become if I could honor and accept all parts of me. -What if I am worthy of love and acceptance exactly as I am? -What if in this moment I am enough and I’m deserving of kindness? -What would it be like to release my self-judgment and embrace myself with compassion? -What would it feel like to welcome all parts of myself, even the parts that feel confusing, embarrassing or vulnerable? -What if I could embrace all parts of myself, even the parts that society has judged as unacceptable? -What if my value isn’t contingent on external achievements? -What if my love-ability isn’t tied to my performance or actions? -What if my worth isn’t up for negotiation? -What if my worthiness is an undeniable truth of my existence? -What if my imperfections are a beautiful part of my unique journey? -What if all parts of me deserve love? -What if I can forgive myself for past mistakes and allow myself space to grow? -What if I’m a beautiful piece of art, evolving and expanding every day? -What if today I choose to be gentle with myself, recognizing that my journey is unique? -What if I could let go of comparison and honor my individual path with grace? -Who could I become if I learn to soften my heart to all parts of myself? -What would it be like to honor my authenticity and celebrate it with an open heart? -What would it be like to let go of self-criticism and welcome self compassion with each breath? -What if I can embrace this moment in life, even if it feels challenging? -What if I can embrace this moment in life, especially if it feels challenging? -What if in the space of self-compassion, I find the strength to navigate life’s uncertainties? -What would it be like to choose self love over self criticism? -What if with each breath I compassionately accept myself more and more? -What if I could give myself the gift of compassionate self acceptance more and more every day? -More and more, I choose to compassionately accept myself. -More and more, I choose to be kind. Learn all about iffirmations here Learn more about Havening Techniques and the science behind them Connect with Karena: @helloinnerlight on Instagram and YouTube Karena Neukirchner Lindell on LinkedIn Somatic Healing Meditations Homepage Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course | |||
| 26 Jan 2024 | Quick Exercise to Relax Your Nervous System | 00:08:20 | |
Here’s a quick hack to relax your nervous system (that I truly think we all need)! Interestingly, our eyes and our gaze affect our nervous system. And when we spend our days looking at small details up close (like we do with our computers and phones), this can actually send stress signals to deep parts of our nervous system. In this episode of Somatic Healing Meditations, Karena guides you through a quick exercise to soften your gaze that can effectively relax your nervous system and leave you feeling so much less tense and anxious. Episode timing: 00:00 - How our eyes and gaze can stress our nervous system 01:50 - Quick exercise to relax your nervous system 05:00 - The ripple effect on your thoughts and feelings 06:34 - Another way to soften your attention 08:00 - Conclusion The ripple effect on our thoughts and emotions Because our eyes and gaze affect deep regions of our nervous system, they also affect our emotions, perceptions and thoughts at a subconscious level. So, when we shift our gaze to relax our nervous systems in this way, it can also help us get space from thoughts and feelings that we may have been hyper focusing on. How did that exercise to relax your nervous system feel to YOU? Thanks for joining me today and be sure to subscribe to Somatic Healing Meditations and remember to join me every Friday on this beautiful journey out of your head and into your more embodied and authentic self! The data about the nervous system presented in this podcast is based on research by Dr. Les Fehmi that’s presented in his books Open Focus Brain and Open Focus Life. I highly recommend both of these books - the information and exercises presented in them are life changing! Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course | |||
| 02 Feb 2024 | Havening for a quick mood boost! | 00:15:20 | |
Are you ready for a quick mood boost? Havening touch has been shown to create Delta waves in the brain that stimulate the release of your brain’s happiness chemicals: dopamine, serotonin and oxytocin, so it’s a lovely technique to use when you need a quick mood boost! This Havening exercise also has a regulating effect on your nervous system. I’ve said it before and I’ll say it again: learning to regulate your nervous system is the ultimate happiness hack! Without us even realizing it, our nervous system state massively affects every aspect of our wellbeing - from our energy levels and motivations - to our immune, digestive and endocrine systems - to our perceptions, moods and emotions. So, if you want to pave the way to a more harmonious, happy, and grounded life, nervous system regulation is foundationally important. We just can’t be our best selves when we’re consistently dysregulated. Try this self-havening exercise to boost your mood and regulate your nervous system now! AUDIO Episode timing: 00:00 - How Havening can boost your mood 02:31 - How to do self Havening 03:30 - Havening exercise for a quick mood boost 14:51 - Conclusion Learn more about Havening Techniques and the science behind them Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn Listen to more episodes of Somatic Healing Meditations: https://helloinnerlight.com/podcast | |||
| 09 Feb 2024 | Guided Self Love Meditation | 00:23:36 | |
You are worthy of love exactly as you are. But, do you know HOW to love yourself? Most of us are missing the mark when it comes to self-love. We think of it in vague terms of self-care or fantasize about a blissful experience of profound self-acceptance. But, how do we actually CREATE a loving and secure relationship with ourselves? In this episode of Somatic Healing Meditations, I’m going to invite you to look at self-love through a new lens. And, at the heart of this new paradigm of self love is an understanding of what actually makes you feel loved implicitly. Join me for this somatically oriented guided self-love meditation now! Episode timing: 00:00 - How to create REAL self-love 03:40 - Guided Self-Love Meditation 22:55 - Conclusion Related topics: Compassionate Self-Acceptance Meditation Guided Meditation to Accept Your Emotions Heart Centered Intention Setting Exercise Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn Somatic Healing Meditations Homepage: https://helloinnerlight.com/podcast Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course | |||
| 16 Feb 2024 | Release Stress And Tension (Feldenkrais Exercise for Deep Relaxation) | 00:25:04 | |
Did you know that you can release stress and tension patterns in your body with your brain? When we think of the accumulated stress and uncomfortable tension we experience in our bodies, we usually assume that we need to do yoga or stretching or get a massage in order to release that stress and tension. But, your brain and nervous system are actually in control of those stress and tension patterns! So, a deeply effective way to release those patterns is to invite your brain to release and reorganize them. That is exactly what this Feldenkrais exercise for deep relaxation is going to do! In this episode of Somatic Healing Meditations, we have our first guest host! Somatic practitioner (and Feldenkrais Method® practitioner) Susan Van Note guides this wonderfully gentle and effective Feldenkrais exercise for deep relaxation! Episode timing: 00:00 - Train your brain to release stress and tension patterns from your body 01:27 - Introducing Susan Van Note 02:15 - A brief explanation of The Feldenkrais Method 04:28 - How to set up for today’s Feldenkrais exercise 05:52 - Feldenkrais Exercise for Deep Relaxation 24:23 - Conclusion Connect with guest host Susan Van Note: https://restorewithawareness.com/ Sign up for Susan’s Free Feldenkrais Exercise to Calm Your Stress + Anxiety Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course | |||
| 23 Feb 2024 | Heart Centered Decision Making Guided Meditation | 00:29:48 | |
Unlock the Power of Heart-Centered Decision Making! When you learn to make more heart centered decisions, the wisdom of your heart can lead you to more authentic choices, deeper intuitive wisdom, and a life filled with purpose and alignment. In this episode of Somatic Healing Meditations, Karena guides you through a soothing Heart-Centered Decision Making Meditation. You’ll connect with your heart and learn how to get clarity and guidance so that you can make decisions that align with your authentic path and purpose! Episode timing: 00:00 - Authenticity, self love and heart-centered decision making 5 Reasons to Make Heart-Centered Decisions Choose Authenticity Over External Expectations - When we operate from our hearts, we’re prioritizing our own authentic knowing over external expectations. This allows us to make decisions that are more aligned with our true values, greatest purpose, and joy. Intuitive Wisdom and Clarity - The heart is often described of the seat of a deep inner knowing, and by tapping into this intuitive wisdom, we can gain clarity and insight that may not be accessible to our minds alone. Compassionate Understanding - Making heart-centered decisions fosters a sense of compassion, empathy and connection towards ourselves and others. This more compassionate perspective can help us navigate challenging situations with grace. Alignment With Our Purpose - When we make decisions from the heart, we’re aligning ourselves with a bigger sense of ourselves and our true values. This can lead us towards a life of greater fulfillment and meaning. Emotional Resonance and Authentic Living - When our actions and decisions are guided by genuine emotion and inner wisdom, we’re honoring our unique path and embracing who we truly are. There’s nothing more healing than living in alignment with our authentic selves! Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course | |||
| 01 Mar 2024 | Somatic Meditation for Emotional Release | 00:30:42 | |
One thing that most people don’t realize is... SO MUCH of our stress, tension, overwhelm and confusion comes from suppressing our emotions instead of processing them in a way that allows them to be released. Suppressing our emotions also disconnects us from our inner wisdom and authenticity, cluttering our thoughts and making us more prone to mood swings, irritability, and physical ailments. But here's the good news: there's a way out. This somatic meditation for emotional release can help you connect with and give voice to your emotions in a way that helps them release naturally. Having an emotional release in this way can relieve a bunch of stress, decrease your internal tension, boost your mental and emotional wellbeing, and increase your compassionate self awareness. Learning to feel your feelings in this way is truly a vital part of self care and self regulation, plus it can pave the way for greater emotional resilience and authenticity in your life. Episode timing: 00:00 - The benefits of emotional release 02:47 - Somatic Meditation for Emotional Release (using Havening Techniques® and Regenerating Images in Memory®) 29:41 - conclusion Learn more about Havening Techniques and the science behind them Connect with Karena: - @helloinnerlight on Instagram, YouTube and Insight Timer - Karena Neukirchner Lindell on LinkedIn - Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course | |||
| 08 Mar 2024 | Be Kinder to Yourself! (Somatic Exercise for Self-Kindness) | 00:35:57 | |
In the journey of self-healing and emotional growth, there's a profound yet often overlooked principle that holds immense transformative power: self-kindness. In a world where we're taught to prioritize toughness over tenderness, being kind to ourselves can feel like a radical act. But, when we cultivate self-kindness, our lives get better in every way! By learning to treat ourselves with warmth and gentleness, we buffer the stresses of life and face our challenges with greater ease and grace. Through the lens of self-kindness, we learn to approach our wounds and struggles with tender care and honest reflection. We learn to bear witness to our emotions and internal experience with gentleness. Rather than judging and suppressing our emotions, we learn to hold safe space for ourselves with loving awareness and acceptance. And, as we extend kindness to ourselves, we nurture a sense of trust and connection in our relationship with ourselves, which allows us to have a deeper connection to our own inner wisdom and authenticity. In this episode of Somatic Healing Meditations, Karena guides you through a somatic exercise for cultivating more self-kindness in a soothing and powerful way. This exercise is deeply regulating, plus it will help you understand and embody more self-kindness. Episode timing: 00:00 - The power of cultivating self-kindness 03:49 - About today’s exercise 05:08 - Somatic Exercise for self-kindness (using Havening®, iffirmations and Regenerating Images in Memory®) 34:36 - Conclusion ➡️ Enroll in the free Feel it to Heal it Mini-Course here! Learn more about Havening Techniques and the science behind them Learn more about Iffirmations here Iffirmations for Self-Kindness - What if I can soften my heart towards myself today? - What if I’m worthy of love and kindness … especially from myself? - What would it be like to consistently treat myself with more warmth and more kindness? - What if it’s safe for me to become kinder and kinder to myself? - What if I could feel more appreciation for the beauty within me? - What if I could feel more acceptance for the struggle within me? - What if I can look beneath my stories of self judgment and connect more with my true self? - What if I could be gentle with myself even when things are difficult? - What if I can honor my imperfections and allow myself to grow from my mistakes? - Who could I become if I had more and more consistent access to self-compassion and kindness? - More and more I choose to be kind to myself. - More and more I choose me. Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course | |||
| 15 Mar 2024 | Havening® For When You're Feeling Off | 00:24:14 | |
We all have moments in life when we’re just feeling off. Sometimes, we just feel a dissonance that our minds can’t quite grasp. During times like these it’s important to remember that it’s a normal part of being human to not have all of the answers, and to sometimes feel unable to articulate the unspoken weight on our hearts. It’s also important to note that sometimes when we feel off there’s something inside us that’s trying to speak to us or get our attention. Instead of judging yourself or pushing those feelings down, join me for this Havening exercise to help soothe and recenter yourself when you’re feeling off. In this Havening exercise for when you’re feeling off, we’re going to feel our feelings and listen to the language of our bodies as we allow ourselves to reconnect with our inner resilience. And we’ll begin to release the blocks and burdens that are weighing us down and holding us back. May this havening exercise offer you a gentle refuge, a space to honor the whispers of your heart and find solace in the gentle rhythm of your breath. Episode timing 00:00 - Soothe and recenter yourself when you’re feeling off 02:03 - Guided Havening Exercise for When You’re Feeling Off 23:19 - Conclusion Learn more about Havening Techniques and the science behind them Learn all about Iffirmations here Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course | |||
| 22 Mar 2024 | Somatic Journaling: A Step-By-Step Guide | 00:23:58 | |
Discover how somatic journaling can unlock new depths of insight and healing in your life! Somatic journaling is a transformative approach to journaling that invites us to listen to our inner sensations so we can forge a deeper connection with our authentic selves and deep inner knowing. By tuning into our body cues and sensations, we unearth profound insights into our true emotions and gain invaluable perspective on the roots of our issues. We also often get access to information and knowings that have been living just below the surface of our thoughts, offering us a deeper and more holistic understanding of ourselves, our lives, and our motivations. In this episode of Somatic Healing Meditations, Karena gives you a step-by-step guide to a somatic journaling process that can help you dive beneath your thoughts and connect more strongly with the wisdom of your body. Episode timing: 00:00 - Take your journaling deeper with somatic journaling 03:12 - About this somatic journaling process 05:31 - Step 1 - Connect with your body 09:37 - Step 2 - Feel your feelings in your body 13:41 - Step 3 - Diving deeper + journal prompts 18:40 - Step 4 - Whole self integration + journal prompts 22:52 - Conclusion Other Regenerating Images in Memory® Exercises you can try: EPS 005 - Heal Your Emotional Triggers (at the roots!) EPS 008 - Guidance From Your Future Self Meditation Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn Somatic Healing Meditations homepage Sign up for the free mini-course: The Feel it to Heal it Mini-Course | |||
| 29 Mar 2024 | Somatic Meditation for Self-Empowerment (using Havening and Iffirmations)! | 00:34:14 | |
Do you ever find yourself holding back, playing small, or letting doubts and fears overshadow your brilliance? You’re not alone. As sensitive souls, we often struggle to fully embrace our power and shine as our authentic selves in a world that sometimes feels overwhelming. But today, I invite you to embark on a journey toward more self-empowerment with me. Welcome to another episode of Somatic Healing Meditations, where we delve deep into the realms of self-discovery, healing, and empowerment. In this episode, I guide you on a powerful journey inwards so that you can open to more self-empowerment and deeply understand your unique and authentic personal power. What is Self-Empowerment? Self-empowerment is more than just a buzzword; it’s a profound journey of self-love, resilience, and transformation. It’s about recognizing our inherent worth and potential, daring to live boldly and unapologetically, and creating a life of purpose and joy. It’s a courageous journey toward embodying our authenticity and owning our strength. Episode timing: 00:00 - Embracing Your Power 02:33 - Somatic Meditation for Self-Empowerment: Self-Havening to Calm Your Nervous System 09:08 - Somatic Meditation for Self-Empowerment: Iffirmations for Self-Empowerment 14:23 - Somatic Meditation for Self-Empowerment: Embodying Authentic Empowerment with Regenerating Images in Memory 33:28 - Conclusion Learn more about Havening Techniques and the science behind them Learn all about Iffirmations here Iffirmations for Self-Empowerment: What if I can step into more confidence, authenticity, and empowerment? What would it be like to tap into my inner strength and clarity to support my dreams? Who would I become if I began to recognize my inherent worth and embrace my authenticity? What would it be like to prioritize my big dreams and desires? What if I’m allowed to honor my needs and advocate for myself? What would it be like to own my strengths? What if I’m worthy of expanding and taking up space? What would it be like to fully acknowledge my worth? What would it be like to give myself permission to be unapologetically me? What if being unapologetically me is my birthright? What if being unapologetically me is my best route forward? What if I can unapologetically share my ideas, passions, and expertise? What if I’m the author of my own story? What would it be like to use my voice and act on my vision freely and without fear? What if the true essence of me is bigger than I know? What if I can lovingly accept a bigger version of me? What if I started to align with that expansive essence within more and more every day? What if I’m deserving of success and worthy of the good things life has to offer? What if I’m more powerful than I realize? What if I’m more powerful than I realize because … Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course Somatic Healing Meditations homepage 🌟🌟🌟 Sign up for the free Feel it To Heal it Mini-Course: The Feel it to Heal it Mini-Course 🌟🌟🌟 | |||
| 05 Apr 2024 | Parts Work Meditation for Self-Compassion | 00:36:24 | |
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. Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course | |||
| 19 Apr 2024 | Nervous System Reset (using Havening Techniques) | 00:28:24 | |
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 Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course | |||
| 26 Apr 2024 | Havening Exercise for when you're feeling stuck | 00:34:40 | |
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 __ 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 __ 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. __ Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn 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! | |||
| 03 May 2024 | Somatic Meditation to Have Your Own Back (More and More) | 00:40:59 | |
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 __ 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 __ Connect with Karena: @helloinnerlight on Instagram, YouTube and Insight Timer Karena Neukirchner Lindell on LinkedIn 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! | |||
| 10 May 2024 | Guided Somatic Meditation to Strengthen Your Mind-Body Connection | 00:24:32 | |
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 __ 🌟 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 __ Connect with Karena: @helloinnerlight on Instagram and YouTube Sign up for Karena’s free minicourse: The Feel it to Heal it Mini-Course | |||
| 17 May 2024 | Connect With Your Heart And Body For Deep Relaxation And Regulation (Guided Somatic Meditation) | 00:26:40 | |
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 __ 🌟 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 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 | |||
| 24 May 2024 | Effective Emotional Self-Care: A Body-Centered Parts Work Process | 00:22:24 | |
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. __ 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 __ 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 __ 🌟 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 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 | |||
| 31 May 2024 | A Soothing Somatic Meditation For When The World Feels Out Of Control | 00:32:27 | |
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 __ 🌟 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 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 | |||
| 07 Jun 2024 | 5 Minute Self-Compassion Break (using Iffirmations) | 00:08:14 | |
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 __ 🌟 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 __ 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 … __ Connect with Karena: @helloinnerlight on Instagram, and YouTube 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 | |||
| 14 Jun 2024 | Be Your Favorite Self (A Guided Meditation) | 00:24:44 | |
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 __ Other episodes mentioned: Somatic Meditation for Emotional Release __ 🌟 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 __ Connect with Karena: @helloinnerlight on Instagram, and YouTube 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 | |||
| 28 Jun 2024 | Hype Yourself Up! (A Guided Somatic Meditation) | 00:22:38 | |
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 __ 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. __ Connect with Karena: @helloinnerlight on Instagram, and YouTube 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 | |||
| 05 Jul 2024 | Somatic Practice to Manage Overwhelm (with Raquel DuBois) | 00:18:14 | |
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 __ 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) __ Connect with Karena: @helloinnerlight on Instagram, and YouTube 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 | |||
| 26 Jul 2024 | Guided Meditation to Create A More Supportive Relationship With Yourself | 00:33:11 | |
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 __ 🌟 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 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 | |||
| 02 Aug 2024 | Calm Your Mind From Overthinking (Somatic Practice to Stop Overthinking Everything) | 00:28:27 | |
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. __ 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 __ 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. __ Connect with Karena: @helloinnerlight on Instagram, and YouTube 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 | |||
| 09 Aug 2024 | How to Stop Being An Overthinker (Understanding The Roots of Overthinking) | 00:35:33 | |
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. __ 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 __ 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! __ 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! __ Connect with Karena: @helloinnerlight on Instagram, and YouTube 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 | |||
| 16 Aug 2024 | Meditation For When You Need A Good Cry | 00:30:03 | |
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. __ 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 __ 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! __ Connect with Karena: @helloinnerlight on Instagram, and YouTube 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 | |||
| 23 Aug 2024 | How To Deal With Uncertainty (A Guided Meditation To Find More Calm) | 00:29:18 | |
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. ___ 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 ___ 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! __ Connect with Karena: @helloinnerlight on Instagram, and YouTube 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 | |||
| 30 Aug 2024 | 15-Minute Meditation to Effectively Reduce Anxiety And Stress (Using Havening Techniques) | 00:16:48 | |
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! __ 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! __ Connect with Karena: @helloinnerlight on Instagram, and YouTube 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 | |||
| 06 Sep 2024 | How To Find Your Inner Self (A Havening Exercise to Explore Your Inner World) | 00:36:08 | |
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. ___ 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 ___ 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! ___ Connect with Karena: @helloinnerlight on Instagram, and YouTube 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 | |||
| 13 Sep 2024 | Somatic Meditation To Feel Your Emotions | 00:30:58 | |
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. ___ 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 ___ 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 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. ___ Connect with Karena: @helloinnerlight on Instagram, and YouTube Somatic Healing Meditations homepage Free mini-course: The Feel it to Heal it Mini-Course Enrolling now! Rooted + Resilient Group Program | |||
| 20 Sep 2024 | Soothing Somatic Meditation To Deepen Your Compassion | 00:30:14 | |
Who could you become if you felt more and more compassion for yourself and others? What would it feel like to shine the warm light of compassion on the dark places within? How would your life change if every action you took was infused with compassion? Compassion is not just a warm, fuzzy feeling; it's a powerful force that can heal our deepest wounds and connect us with the essence of who we truly are. Today’s soothing somatic meditation to deepen your compassion is a gentle and regulating journey within designed to help you cultivate authentic compassion. This meditation is an invitation to come home to yourself, to recognize your inherent worth, and to carry the light of compassion with you, both during and beyond this practice. ___ Episode timing: 00:00 - The healing power of compassion 03:04 - Somatic Meditation to Deepen Your Compassion: soothing + regulating breathing 07:45 - Somatic Meditation to Deepen Your Compassion: cultivating compassion within 16:03 - Somatic Meditation to Deepen Your Compassion: deepening into compassion 29:06 - conclusion ___ 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. ___ Connect with Karena: @helloinnerlight on Instagram, and YouTube 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 Enrolling now! Rooted + Resilient Group Program | |||
| 27 Sep 2024 | Havening Technique for Relaxation And Rejuvenation | 00:28:38 | |
When our nervous systems are constantly overtaxed by the demands of modern life, our bodies often get stuck in a state of chronic stress and anxiety. This makes true relaxation hard to acheive! (When our nervous systems are so stressed, a bubble bath isn’t going to cut it.) To truly relax, we need to soothe our nervous systems by creating a safe, loving internal environment that allows our bodies to shift from survival mode to a state of rest and rejuvenation. And one of my very favorite ways to do that is with Havening Techniques®. In this episode of Somatic Healing Meditations, join me for a lovely Havening Exercise for Relaxation and Rejuvenation that will help you nourish your body, heart and mind, while guiding you gently into a more regulated state. ___ Episode timing: 00:00 - The Power of Havening Techniques for Deep Relaxation 02:48 - Havening Exercise For Relaxation And Rejuvenation: Self-Havening explained 05:45 - Havening Exercise For Relaxation And Rejuvenation: Havening to soothe your nervous system 12:23 - Havening Exercise For Relaxation And Rejuvenation: Relaxing and rejuvenating visualization 27:28 - Conclusion Learn more about Havening Techniques and the science behind them ___ 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. ___ Connect with Karena: @helloinnerlight on Instagram, and YouTube 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 Enrolling now! Rooted + Resilient Group Program | |||