Compassion is more than a feeling—it’s a healing state of being. It softens our inner harshness. It helps us stay present with pain rather than pushing it away. And it creates the spacious, tender inner conditions that allow true healing to take root. This guided Compassionate Body Scan is not just a meditation—it’s a somatic experience of being with yourself in a new way. During it, you’ll be gently led into a deeply embodied sense of compassion before journeying through a slow, soothing body s...
Apr 04, 2025•32 min•Ep. 70
Are you doing all the right nervous system tools but still feeling stuck, anxious, or overwhelmed? You’re not alone—and there might be a deeper reason why your regulation practices aren’t giving you the relief you’re craving. In this episode of Somatic Healing Meditations , we explore a common (and totally understandable) mistake many of us make: trying to use nervous system regulation to suppress or silence our emotions, rather than support them. You’ll learn why this approach often backfires, ...
Mar 28, 2025•32 min•Ep. 69
Your body has been speaking to you all along—through tension, fatigue, emotions, and the quiet sensations that often go unnoticed. But in a world that teaches us to override discomfort and push through pain, we’ve forgotten how to truly listen. In this guided Somatic Meditation To Listen To Your Body, you’ll be invited to slow down, drop beneath your thoughts, and gently tune in to the wisdom your body holds. Using Regenerating Images in Memory® (RIM)—a powerful somatic healing approach—you’ll s...
Mar 21, 2025•46 min•Ep. 68
Feeling tense, anxious, on edge, or just off without knowing why? Your nervous system is likely holding onto more stress than you realize. In today’s episode of Somatic Healing Meditations , we’ll do a simple but powerful daily nervous system reset to help you shift out of dysregulation and into a state of greater ease, presence, and connection. This short somatic practice combines Self-Havening and soothing breathwork , two gentle yet highly effective techniques that calm your body, regulate yo...
Mar 14, 2025•21 min•Ep. 67
So often, we go through the motions of self-care, only to find ourselves still feeling depleted, unfulfilled, or unsupported. That’s because deep self-care isn’t as much about what you DO as it is about how deeply you LISTEN to your true needs and feelings. In this episode of Somatic Healing Meditations , I invite you into a practice of deep self-care - not as a task to complete, but as a way of being with yourself. In this somatic meditation, we’ll gently explore the question: What do I need to...
Mar 07, 2025•32 min•Ep. 66
Your heart holds a quiet, yet profound intelligence—one that does more than simply keep you alive. More than just a pump, your heart is an incredible source of wisdom, capable of influencing your emotions, thoughts, and even your nervous system. In this episode of Somatic Healing Meditations , you’ll be guided through a Heart-Centered Body Scan Meditation—a gentle yet profound practice designed to help you drop into your body and connect with your heart. By shifting your awareness from overthink...
Feb 28, 2025•31 min•Ep. 65
True relaxation isn’t just the absence of stress—it's an embodied state of ease that invites the nervous system to soften, the breath to deepen, and the mind to quiet. Yet in a world that glorifies busyness, true rest and relaxation can feel elusive. Even when we try to slow down, our minds race, our bodies hold tension, and relaxation feels just out of reach. But what if you could invite ease into your body, breath by breath? In this episode of Somatic Healing Meditations , I guide you through ...
Feb 21, 2025•25 min•Ep. 64
What if you let yourself fall in love with your life—just as it is? In this episode of Somatic Healing Meditations , we explore the deeply healing practice of romanticizing your life in a way that feels real, nourishing, and embodied. Instead of chasing perfection or aesthetics, we’ll focus on finding your glimmers —those small, fleeting moments of beauty, connection, and safety that signal to your nervous system that all is well. You’ll learn how orienting toward these micro-moments of joy (gli...
Feb 14, 2025•25 min•Ep. 63
“Name it to tame it” isn’t just a phrase; it’s neuroscience. Research shows that when we put our feelings into words, we activate the part of the brain that helps us feel calmer, clearer, and more in control. In this episode of Somatic Healing Meditations , I guide you through a gentle, somatic exercise to help you name what you’re feeling in a way that brings emotional clarity and relief. And we won’t just be using words—we’ll also be using Self-Havening, a simple but powerful technique that us...
Feb 07, 2025•29 min•Ep. 62
Do you ever feel trapped in your own thoughts? Like your mind is running in circles, analyzing every detail, replaying conversations, or preparing for every possible outcome? Life is exhausting when you’re stuck in your head! Relief doesn’t come from thinking harder—it comes from feeling, sensing, and reconnecting with the deep wisdom of your body. In this episode of Somatic Healing Meditations , Karena guides you through a gentle somatic meditation designed to help you drop out of your head and...
Jan 31, 2025•26 min•Ep. 61
When life feels overwhelming—when the world is loud, uncertain, or just plain too much—our bodies hold the weight of it all. That tightness in your chest, the ache in your shoulders, the restless tension in your belly—these are not burdens to dismiss. They are invitations. Gentle messengers asking you to notice, to listen, to feel. In this episode of Somatic Healing Meditations , you’ll discover a powerful somatic journaling exercise designed to help you get it off your chest. Inspired by the tr...
Jan 24, 2025•38 min•Ep. 60
When life feels overwhelming, finding peace doesn’t have to be complicated. In this episode of Somatic Healing Meditations , we explore the beautifully simple yet profoundly healing practice of Humming Bee Breath (Bhramari Pranayama). From calming your overactive stress response to boosting your immune system, this practice has been backed by research to support your physical and emotional well-being in extraordinary ways. Whether you’re looking to relax your nervous system, release tension, or ...
Jan 17, 2025•24 min•Ep. 59
Our bodies are incredible—they hold so much wisdom and capacity for healing. One of the simplest, yet most profound ways to support our nervous systems is through a body scan meditation. When we gently bring our attention to the sensations in our bodies, something remarkable happens: we create a sense of safety and presence. This practice helps to downregulate the stress response and invites our vagus nerve—the cornerstone of nervous system regulation—to activate its calming, grounding effects. ...
Jan 10, 2025•20 min•Ep. 58
Do you ever wonder: Who am I beneath it all? Beneath the layers of expectations, the endless striving, the ways you’ve learned to fit in and keep going—who is the true you quietly waiting beneath the surface? In this episode of Somatic Healing Meditations , Karena guides you on a loving and profound journey inward to connect with (and embody) your true self. This powerful meditation utilizes Regenerating Images in Memory® to help you drop beneath the surface of your thoughts so you can connect w...
Jan 03, 2025•31 min•Ep. 57
Are you feeling disconnected and dissatisfied? Or burned out from constantly trying to conform and perform? The sad truth is that most of us spend most of our time disconnected from our true selves. Today's somatic meditation to connect with your true self is all about getting a deep sense of your true essence. This essence is often drowned out by the distractions around us and the expectations placed on us, but in today’s somatic meditation, you’ll be guided to pause, breathe, and turn your att...
Dec 27, 2024•36 min•Ep. 56
In a world that constantly urges us to do more, achieve more, and be more, the idea of slowing down and allowing ourselves to pause can seem almost radical. Yet, that’s exactly what the winter solstice invites us to do. This longest night encourages us to find quiet within and honor the cycles of rest that our bodies and minds so deeply need. In this episode of Somatic Healing Meditations , join Karena as she gently guides you inward with a peaceful somatic meditation for the winter solstice. “A...
Dec 20, 2024•27 min•Ep. 55
Cultivating self-compassion isn’t just a feel-good practice; it’s an essential ingredient for genuine healing and transformation in our lives. In this episode of Somatic Healing Meditations , Karena guides you through a powerful Havening exercise designed to soothe your heart, mind, and body while boosting your self-compassion in real, tangible ways. Havening, a psychosensory healing technique, offers a transformative approach to building a compassionate relationship with yourself. This Havening...
Dec 13, 2024•26 min•Ep. 54
It's time to move from managing stress to truly releasing it with this gentle and effective somatic practice. Stress isn't merely an emotional or mental state; it's a physical reality that permeates our entire being. In this episode of Somatic Healing Meditations , you'll discover a transformative, body-first approach to releasing stress from your nervous system and body. This Somatic Practice for Stress Release uses Self-Havening to support your nervous system, followed by Regenerating Images i...
Dec 06, 2024•32 min•Ep. 53
Gratitude, when felt deep in our bones, has the power to transform our internal landscape. ✨ In this soothing and regulating mind-body meditation, we’re going beyond surface-level gratitude. We'll explore authentic gratitude that connects you to the depths of your inner world. This practice isn't about forcing positivity or slapping a smile over your struggles. It's about genuinely cultivating gratitude as a healing resource, and nurturing feelings of safety, stability, and connection within our...
Nov 27, 2024•33 min•Ep. 52
Are you feeling emotionally exhausted right now? You’re not alone. 🩷 So many of us are dealing with a huge accumulation of stress (both emotional and otherwise)! To heal emotional exhaustion, it’s important to realize that being emotionally exhausted usually means that our nervous system is dysregulated. To truly replenish and restore our energy, we need a somatic approach that gently and effectively supports our nervous system. This deeply soothing somatic meditation is designed to regulate yo...
Nov 22, 2024•29 min•Ep. 51
I think the world needs those of us strong enough to act from compassion and authenticity now more than ever. That’s why I’ve created a somatic meditation for inner strength, designed to help you connect with the depth and breadth of the true strength you carry within. This somatic meditation is a soothing journey inward that will guide you to uncover the beauty and brilliance of your authentic self and help you contact the truest essence of you that can guide you through the ebbs and flows of l...
Nov 15, 2024•37 min•Ep. 50
First of all, if you’re freaking out right now, I want to extend my heartfelt compassion to you. Life can be incredibly challenging, and it's okay to feel harrowed or anxious. (In fact, it’s okay to feel ANYTHING that you may be feeling right now.) Unfortunately, when life gets this overwhelming, we often spiral in a vicious cycle of dysregulation, stress, and catastrophic thoughts. This Somatic Meditation For When You’re Freaking Out is all about supporting your nervous system to come out of it...
Nov 08, 2024•34 min•Ep. 49
When life is spinning and the world feels out of control, our bodies often sense it before our minds do. You might be carrying the weight of this chaos in the tension in your shoulders, the shallowness of your breath, the racing of your thoughts, and the stress living deep in your nervous system. This guided meditation to soothe your body and mind is a gentle and effective somatic practice that can help support your nervous system and guide you back to a regulated state where calm can authentica...
Nov 01, 2024•26 min•Ep. 47
Self-love is a term often misunderstood and oversimplified. We know it’s an ideal we want to work toward, but most of the advice we hear about how to actually achieve it totally misses the mark. In this Somatic Self-Love Practice, you’ll explore how deep listening and inner attunement can help you cultivate a relationship with yourself where you create a deep sense of connection, acceptance, and support (the true foundations of self-love). You’ll be guided through a regulating and compassionate ...
Oct 25, 2024•35 min•Ep. 46
In today's digital age, social media has woven itself into the fabric of our daily lives, offering both connection and distraction at our fingertips. And while social media has some beautiful and supportive aspects, the algorithms behind it are designed to be highly addictive and manipulative. We scroll, hoping to find something uplifting, educational, or distracting, but we soon find ourselves lost in the unfulfilling world of doomscrolling. The endless scroll for dopamine hits can lead to sign...
Oct 18, 2024•34 min•Ep. 45
This deeply soothing breathwork practice to regulate your nervous system is truly one of my favorite ways to decrease stress and anxiety and to create a state of peaceful relaxation in my body! It will help you regulate, drop in, and come home to yourself in a way that is so simple yet profoundly effective. Breathwork is one of the most powerful tools we have for nervous system regulation. By consciously working with our breath in certain ways, we can send a signal to our brain and body that we ...
Oct 11, 2024•41 min•Ep. 44
Welcome to this special episode of Somatic Healing Meditations. Today’s episode is all about How To Heal Your Anxious Thoughts (At The Roots) and is a recording of a live workshop that I recently taught. It also includes a Parts Work Meditation for Anxiety that will help you experience deep anxiety relief while growing in self-compassion and self-understanding. I truly hope that you enjoy this workshop! It’s a holistic and potent exploration of how to deepen your healing journey so that you can ...
Oct 04, 2024•1 hr 13 min•Ep. 43
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...
Sep 27, 2024•29 min•Ep. 42
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 jour...
Sep 20, 2024•30 min•Ep. 41
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...
Sep 13, 2024•31 min•Ep. 40
