Somatic Healing Meditations

Resourcing is a somatic practice where we intentionally connect with a felt sense of safety, support, calm, or joy in our bodies, in order to soothe ourselves and shift our nervous system state.

And the more we practice it, the more our nervous system learns that safety is possible. Each time we offer our bodies this experience, the stress and threat responses in our brain and body are able to soften and quiet down, and over time, that capacity for regulation becomes something we can access more and more easily in our everyday lives.

In this episode of Somatic Healing Meditations, I guide you through a resourcing meditation paired with Havening, a psycho-sensory therapeutic approach that uses gentle touch to calm the nervous system and ease feelings of stress. Together, these two practices create a real sense of relaxation and support from the inside out.

If you've been wanting a simple, body-centered way to feel more safe and supported, this episode will show you how to access that, using tools you already carry within you.

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

Episode timing:

How resourcing helps us heal

Somatic Meditation To Resource Your Nervous System

Self-Havening to settle and drop in

Bringing to mind a resource

Read more about how to resource your nervous system here
Related: More Somatic Regulation Exercises

Learn more about Havening Techniques and the science behind them

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

Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm?

You’re invited to join me in Somatic Healing Hub!

SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life.

Inside, you’ll get ad-free access to the Somatic Healing Meditations podcast!

Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world.

There’s also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey.

Your nervous system. Your emotions. Your healing — lovingly supported.

Learn more and enroll now!

Join me on my Somatic Self-Love Retreat in Costa Rica 2027! Early bird pricing available now!

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.

In a world of overthinking and endless choices, the intelligence of your heart can be your truest compass.

For thousands of years and across hundreds of cultures, the heart has been understood as the seat of a deeper wisdom and a source of inner knowing that goes beyond what the thinking mind can access on its own.

And now science has confirmed it: there are intelligent, brain-like cells in your heart that form their own neural network, sending far more information up to the brain than the brain sends down to it.

When we learn to listen to the intelligence of our hearts, our mental noise begins to quiet, our decisions start to feel clearer, and we begin to feel more connected to who we actually are and what we actually value.

In this episode of Somatic Healing Meditations, you’ll be guided on an inward journey to help you drop beneath the noise of your thinking mind and connect with your heart's inner knowing. We'll use a heart coherence technique from the HeartMath Institute and a somatic process called Regenerating Images in Memory to help you really hear what your heart wants to say.

Perfect for inner knowing, self-trust, heart coherence, listening to your heart, quieting the thinking mind, and anyone longing to feel more genuinely aligned with who they truly are.

In this episode:

What Happens When You Listen To Your Heart

Guided Meditation to Listen To Your Heart:

Heart Coherence Exercise

Deeply Listening to Your Heart

Related: More Embodied Self-Love Meditations
Read More About The Deep Intelligence of Your Heart here

Join me in Costa Rica in 2027 for a deeply restorative Somatic Self-Love Retreat - a gentle, immersive week designed to help you slow down, reconnect with your body, and come home to yourself in the most loving and profound way.

Through somatic meditations on the beach, deeply healing workshops, and gentle nervous system practices, you'll begin to create a more loving and compassionate relationship with yourself.

And woven throughout the week is the wild beauty of Costa Rica itself. Snorkeling in turquoise waters, visiting sea turtle nesting grounds, setting out on an ocean safari in search of dolphins and migrating whales. You'll remember what it feels like to be deeply held by nature.

Early bird pricing is available now, and I would love for you to join me.

Learn more at 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

Enroll in the 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.

If you've ever noticed a sudden lift in your mood when sunlight hits a window just right, or felt something soften in your chest when a stranger smiles at you, that's a glimmer. And learning to notice these small moments is one of the simplest ways we can support our nervous systems and brighten our day.

Glimmers are the opposite of triggers. They're small, everyday moments of beauty or felt goodness (like sunlight coming through a window, the softness of a sweater, the color of something lovely on your wall) that gently cue our nervous systems toward safety and ease.

In this episode of Somatic Healing Meditations, I guide you through a short glimmers and gratitude meditation to help you orient toward the quiet beauty and comfort already surrounding you.

When we practice noticing glimmers, not only do we shift our nervous system state, but we also naturally cultivate a sense of authentic gratitude. We start to realize that our lives, in their quiet ordinariness, are already full of things worth appreciating.

Perfect for nervous system regulation, gratitude, brightening your mood, stress relief, and cultivating more presence and appreciation in everyday life.

Bonus: I also made you a free Glimmers Bingo Card to help you start noticing the small moments of goodness in your everyday life. You can find it here!

Episode timing:

00:00 - What Are Glimmers?

02:55 - Glimmers & Gratitude: A Meditation to Brighten Your Day

17:32 - Conclusion and Reflections

Related: More Somatic Nervous System Regulation Meditations

Read more about glimmers and get your Glimmers Bingo Card here

Join me in Costa Rica in 2027 for a deeply restorative Somatic Self-Love Retreat - a gentle, immersive week designed to help you slow down, reconnect with your body, and come home to yourself in the most loving and profound way.

Through somatic meditations on the beach, deeply healing workshops, and gentle nervous system practices, you'll begin to create a more loving and compassionate relationship with yourself.

And woven throughout the week is the wild beauty of Costa Rica itself. Snorkeling in turquoise waters, visiting sea turtle nesting grounds, setting out on an ocean safari in search of dolphins and migrating whales. You'll remember what it feels like to be deeply held by nature.

Early bird pricing is available now, and I would love for you to join me.

Learn more at helloinnerlight.com/retreats

Connect with Karena:

@helloinnerlight on Instagram, and YouTube

Find ALL of the amazing Somatic Healing Meditations here

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

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

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

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

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

Emotional stress has a way of building up quietly … until it's not so quiet anymore. We may feel it as overwhelm, as thoughts that won't quiet down, as a bone-deep exhaustion, or as irritability and reactivity that seem to come out of nowhere.

Most of us are carrying more emotional stress than we realize, and we come by it honestly. We've been conditioned our whole lives to push our emotions aside rather than actually feel them, and over time, that unprocessed emotion accumulates in the body as stress and tension.

In this episode of Somatic Healing Meditations, I guide you through a somatic meditation to release emotional stress by actually meeting and processing what you've been carrying emotionally. We'll work on two levels of healing: first, we'll support your nervous system to soften and regulate, and then we’ll drop in more deeply to feel and process your emotions.

This is the kind of practice that helps emotions actually move through and release, so we can feel lighter, clearer, and more like ourselves again.

Perfect for emotional stress relief, nervous system regulation, emotional release, somatic healing, and processing emotions in a gentle, body-centered way.

In this episode:

How to Release Emotional Stress: A Somatic Approach

Somatic Meditation to Release Emotional Stress:

Self-Havening for nervous system regulation

Regenerating Images in Memory for deeper release

Related: More Somatic Emotional Processing Meditations
Read more about the somatic way to release emotional stress

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

Join me in Costa Rica in 2027 for a deeply restorative Somatic Self-Love Retreat - a gentle, immersive week designed to help you slow down, reconnect with your body, and come home to yourself in the most loving and profound way.

Through somatic meditations on the beach, deeply healing workshops, and gentle nervous system practices, you'll begin to create a more loving and compassionate relationship with yourself.

And woven throughout the week is the wild beauty of Costa Rica itself. Snorkeling in turquoise waters, visiting sea turtle nesting grounds, setting out on an ocean safari in search of dolphins and migrating whales. You'll remember what it feels like to be deeply held by nature.

Early bird pricing is available now, and I would love for you to join me.

Learn more at helloinnerlight.com/retreats

Connect with Karena:

@helloinnerlight on Instagram, and YouTube

Find ALL of the amazing Somatic Healing Meditations here

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

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

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

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

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

Instead of striving to be your best self or your highest self, what would it feel like to be your favorite self?

This is one of my favorite meditations from the archives, and I'm bringing it back this week because this question feels as alive and important as ever.

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, and it belongs completely to you.

In this episode of Somatic Healing Meditations, I guide you through a meditation 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 drop deeply into your true feelings and desires, uncovering the authentic self that lives within.

Perfect for self-love, self-acceptance, authenticity, emotional healing, and deepening your relationship with yourself.

In this episode

What Is Your Favorite Self?

Guided Meditation To Be Your Favorite Self

Related: More Embodied Self-Love Meditations
Read More About What It Means To Be Your Favorite Self Here

Join me in Costa Rica in 2027 for a deeply restorative Somatic Self-Love Retreat - a gentle, immersive week designed to help you slow down, reconnect with your body, and come home to yourself in the most loving and profound way.

Through somatic meditations on the beach, deeply healing workshops, and gentle nervous system practices, you'll begin to create a more loving and compassionate relationship with yourself.

And woven throughout the week is the wild beauty of Costa Rica itself. Snorkeling in turquoise waters, visiting sea turtle nesting grounds, setting out on an ocean safari in search of dolphins and migrating whales. You'll remember what it feels like to be deeply held by nature.

Early bird pricing is available now, and I would love for you to join me.

Learn more at helloinnerlight.com/retreats

Connect with Karena:

@helloinnerlight on Instagram, and YouTube

Find ALL of the amazing Somatic Healing Meditations here

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

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

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

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

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