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 essen...
Sep 06, 2024•36 min•Ep. 39
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...
Aug 30, 2024•17 min•Ep. 38
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, reconnec...
Aug 23, 2024•29 min•Ep. 37
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. B...
Aug 16, 2024•30 min•Ep. 36
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...
Aug 09, 2024•36 min•Ep. 35
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 interrup...
Aug 02, 2024•28 min•Ep. 34
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. Epis...
Jul 26, 2024•33 min•Ep. 33
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...
Jul 05, 2024•18 min•Ep. 32
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 i...
Jun 28, 2024•23 min•Ep. 31
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 ...
Jun 14, 2024•25 min•Ep. 30
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 Dese...
Jun 07, 2024•8 min•Ep. 29
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 ...
May 31, 2024•33 min•Ep. 28
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-Cente...
May 24, 2024•22 min•Ep. 27
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 b...
May 17, 2024•27 min•Ep. 26
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....
May 10, 2024•25 min•Ep. 25
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 un...
May 03, 2024•41 min•Ep. 24
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 ...
Apr 26, 2024•35 min•Ep. 23
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 ...
Apr 19, 2024•28 min•Ep. 22
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 ...
Apr 05, 2024•36 min•Ep. 21
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. ...
Mar 29, 2024•34 min•Ep. 20
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 t...
Mar 22, 2024•24 min•Ep. 19
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 pu...
Mar 15, 2024•24 min•Ep. 18
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. T...
Mar 08, 2024•36 min•Ep. 17
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 c...
Mar 01, 2024•31 min•Ep. 16
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 auth...
Feb 23, 2024•30 min•Ep. 15
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 reorga...
Feb 16, 2024•25 min•Ep. 14
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...
Feb 09, 2024•24 min•Ep. 13
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 nervo...
Feb 02, 2024•15 min•Ep. 12
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 ...
Jan 26, 2024•8 min•Ep. 11
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 - Gui...
Jan 19, 2024•24 min•Ep. 10
