Somatic Healing Meditations

When you’re feeling stressed, anxious, activated, or caught up in your head, sometimes you just want a simple way to help your nervous system settle.

This is one of my favorite quick nervous system regulation practices, and I turn to it all the time. It combines Orienting, a somatic practice that uses present-moment sensory awareness to help your nervous system register cues of safety, with Havening, a therapeutic technique that uses gentle, soothing touch to help calm the brain and nervous system.

Instead of trying to think your way into feeling calmer, these practices work directly with the body and the senses to help shift your physiological state.

In this episode of Somatic Healing Meditations, I’ll guide you step by step through this simple combination of Orienting and Havening so you can experience it for yourself. It only takes a few minutes, and it’s a wonderful practice to come back to whenever you’re feeling stressed or dysregulated, or anytime you’d simply like to feel a little more grounded, settled, and calm.

Perfect for nervous system regulation, grounding, anxiety and stress relief, getting out of your head and into your body, and finding more calm in just a few minutes.

In this episode:

About this Quick Nervous System Regulation Tool

Orienting + Havening Guided Practice

Related: More Somatic Regulation Practices
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

Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!

This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!

Learn more and enroll here!

Somatic Self-Love Retreat in Costa Rica 2027

https://helloinnerlight.com/retreats

Go deeper on your somatic healing journey:

Follow @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

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

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Have you ever wondered why you can know all the nervous system regulation tools, use them regularly, and still find yourself getting pulled into anxiety, overwhelm, triggers, or the same emotional reactions again and again?

It can be incredibly frustrating, especially when you’ve been doing the work and genuinely trying to support your nervous system.

In this educational episode of Somatic Healing Meditations, I’m exploring one of the most common and subtle ways I see people get stuck with nervous system regulation, plus explaining a deeper approach that can help us work with our emotions in a way that creates more understanding, healing, and lasting change.

We’ll talk about the important relationship between nervous system regulation and emotional processing, and how learning to listen to what’s happening within the body can help us work with the deeper wounds, beliefs, and patterns underneath our emotional reactions.

There’s no meditation in this episode. Instead, this is part of The How of Healing, my educational series where we explore some of the deeper principles of somatic healing so you can better understand yourself, your patterns, and what actually helps create lasting change.

Perfect for nervous system regulation, emotional regulation, somatic healing, and somatic emotional processing

In this episode:

Why Nervous System Regulation Isn’t Working

When Nervous System Regulation Becomes Emotional Suppression

How Resisting Your Emotions Can Keep You Dysregulated

When Your Feelings Need to Be Heard

Somatic Emotional Processing for Deeper Healing

Related: Somatic Emotional Processing
Related: Body-Centered Parts Work

Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!

This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!

Learn more and enroll here!

Somatic Self-Love Retreat in Costa Rica 2027

https://helloinnerlight.com/retreats

Go deeper on your somatic healing journey:

Follow @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.

Why does that one person get to you so much? And what if the intensity of your reaction is actually pointing you toward a part of you that’s ready for deeper healing?

Our emotional triggers can point us toward old wounds, unmet needs, unconscious beliefs, and parts of ourselves that are still asking for our attention and care. When we learn how to listen to our triggers instead of simply trying to make them go away, they can become powerful doorways into deeper self-understanding and healing.

In this episode of Somatic Healing Meditations, we’ll explore why certain people trigger us so deeply, and then I’ll guide you through a powerful somatic healing meditation. Together, we’ll gently follow your trigger into the deeper layers of your subconscious and body, listening for what your reaction may be trying to show you and giving you an opportunity to tend to and heal what’s underneath it.

Understanding the deeper roots of a trigger doesn’t excuse someone else’s behavior or make us responsible for it. Instead, caring for what has been activated within us can help us understand ourselves more deeply, trust what we’re feeling, and move forward with greater clarity and empowerment.

Perfect for emotional triggers, somatic healing, emotional processing, healing old wounds, and getting to the root of recurring emotional patterns.

In this episode:

Why That One Person Triggers You So Much (And What Your Triggers May Be Trying to Show You)

Guided Healing Meditation:

Soothing Breathing to Drop In

Somatic Emotional Processing to Heal Emotional Triggers

Read more about why our triggers can be so valuable on a healing journey
Related: More Somatic Emotional Processing Exercises

Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!

This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!

Learn more and enroll here!

Join me on my Somatic Self-Love Retreat in Costa Rica 2027!

(Only 2 discounted early bird spots left!)

https://helloinnerlight.com/retreats

Go deeper on your somatic healing journey:

Follow @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 already know how exhausting rumination is. You've overthought it to death, picked it apart from every angle, told yourself the story a dozen different ways… and somehow, the thoughts just keep looping.

Here's the truth: rumination isn't primarily a thinking problem, even though it shows up as thoughts. So when we try to think our way out of it, reason with it, or reframe it, we end up staying stuck in the exact same loop.

That's because our thoughts are often symptoms of feelings living in our bodies. When we have thoughts that keep cycling over and over again, it's usually because there are unprocessed feelings or unacknowledged emotions underneath them.

In this episode of Somatic Healing Meditations, I guide you through a soothing somatic meditation using Regenerating Images in Memory (RIM), my favorite somatic emotional processing technique.

This meditation helps you feel the feelings beneath your thoughts, rather than just thinking about them again, so they can finally begin to resolve and release, and the ruminating can finally stop.

Perfect for rumination, overthinking, feeling your feelings, and somatic emotional processing

In this episode:

Why You Need To Feel The Feelings Beneath Your Thoughts

Guided Meditation To Stop Ruminating

Read more about the somatic approach to stop ruminating thoughts
Related: More Somatic Emotional Processing Exercises

Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!

This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!

Learn more and enroll here!

Join me on my Somatic Self-Love Retreat in Costa Rica 2027!

(Only 2 discounted early bird spots left!)

https://helloinnerlight.com/retreats

Go deeper on your somatic healing journey:

Follow @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.

"I know most people try hard to do good and find out too late they should have tried softer."

-Andrea Gibson, You Better Be Lightning

We've been conditioned to believe that trying hard is the only way forward... in our work, our relationships, and even in our healing. But that pattern of pushing and efforting works against us when we're trying to heal.

The truth is that our nervous systems, our bodies, and the most vulnerable parts of us (the parts most longing for healing) often respond to softness and acceptance far more than they respond to force.

We need to learn to try softer.

This week's meditation offers a gentle way to authentically explore this concept of trying softer, and to discover what trying softer actually means for you, in your own body and your own life, as something you can embody and feel. It's a slow, tender practice meant to help you regulate, soften, and open to more ease and flow.

Perfect for nervous system healing, self-compassion, releasing perfectionism, and softening your relationship with your own healing journey

In this episode

How Trying Softer Helps Us Heal

Guided Meditation to Try Softer

Soothing and Regulating Breathing

Iffirmations for Trying Softer

Related: More Self-Compassion Meditations
Learn all about Iffirmations here

Read More About What It Really Means to Try Softer

Iffirmations for trying softer on your healing journey:

What if I could try a little softer today?

What would it be like to keep showing up for myself consistently but with less gripping and striving?

What if the parts of me that keep pushing could rest for a while?

What would it be like to stop treating myself as something that needs to be fixed?

What if I don't need to overpower any parts of myself to heal?

What if healing is more possible than I think it is and it's happening more than I realize?

What would it be like to let my attention rest on myself the way it rests on someone I love?

What if my self-awareness could be more gentle and less vigilant?

What if it’s safe to arrive here, in this moment, exactly as I am?

What if I’m allowed to heal at my own pace?

What if I am whole, complete, and worthy, just as I am?

More and more, I soften my heart toward myself.

More and more, I allow myself to try softer.

Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!

This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!

Learn more and enroll here!

Join me on my Somatic Self-Love Retreat in Costa Rica 2027!

(Only 2 discounted early bird spots left!)

https://helloinnerlight.com/retreats

Go deeper on your somatic healing journey:

Follow @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.