Sometimes the body just needs a small reminder that it’s safe to let go and release. When you need help shifting your nervous system state from stressed to relaxed, this 5-Minute Nervous System Reset — “The Squeeze and Sigh” Somatic Practice — offers a simple way to regulate your nervous system and restore a sense of inner softness. This gentle somatic practice can help you release tension, slow your racing thoughts, and bring your system back into a sense of grounded ease. It’s perfect for mome...
Oct 31, 2025•8 min•Ep. 99
Why do small things trigger such big reactions? Sometimes the tiniest moments … a look, a tone, or a comment can set off a wave of disproportionately big emotions. In this episode, we’ll explore why that happens and what your triggers are really trying to tell you through the lens of somatic healing. This is the first episode of Your Healing, Your Questions , a new mini-series within Somatic Healing Meditations where I answer real listener questions about nervous system regulation, emotional pro...
Oct 24, 2025•18 min•Ep. 98
Have you ever wished you could ask me your personal questions about somatic healing … and have them answered right on the podcast? I’m so excited to announce a brand new listener-led mini-series on Somatic Healing Meditations called Your Healing, Your Questions. Each short episode in this series will explore real questions from our community about somatic healing, emotional processing, and the deeper layers of growth and transformation. Somatic healing is an entirely different paradigm from what...
Oct 23, 2025•4 min
So many of us are living in bodies that have forgotten what safety feels like. Even when life is calm, our nervous systems can stay in protection mode, keeping us stressed, tense, and constantly scanning for what might go wrong. This somatic meditation is an invitation to change that. Using gentle Havening touch, orienting, and other soothing regulation techniques, you’ll learn how to create cues of safety that speak directly to your nervous system. These small, body-based signals tell your syst...
Oct 17, 2025•35 min•Ep. 97
This somatic meditation is an invitation to explore a gentler (and more effective) way of working with your thoughts. 🌸 In a somatic approach to cognitive distortions, we do things differently. Instead of trying to challenge or replace difficult thoughts, we slow down and feel the feelings beneath them. Painful or looping thoughts don’t begin in the mind. They’re signals from deeper within, echoes of old emotions and experiences that never had the safety to be fully felt. 💗 When we tend to the...
Oct 10, 2025•30 min•Ep. 96
We all know what it feels like to be stuck. That quiet frustration of seeing the pattern so clearly, wanting so badly to change it, and yet somehow ending up in the same place again. 😔 It can be exhausting … and when we push harder, set stricter goals, or shame ourselves into trying, it often leaves us even more stuck. What we sometimes forget is that stuckness isn’t a personal failure, it’s our nervous system holding on to old protective patterns. 💛 And often, beneath those patterns are feeli...
Oct 03, 2025•32 min•Ep. 95
Your heart carries an intelligence all its own … and it's waiting for you to drop in and listen. 🫶 Learning to live from the heart offers us a different way of moving through life - one that’s guided by a deeper and more authentic intelligence. 💗 Our hearts carry a gentle yet powerful wisdom, always connected to our truest selves and deepest values. When we listen to this wisdom, clarity rises, and we feel aligned and supported even when life is uncertain. Living from the heart also offers us ...
Sep 26, 2025•33 min•Ep. 94
What if self-love didn’t have to be something you force or fake? 🌸 So often, the invitation to “love yourself” can feel confusing or even out of reach. We long for it, but we don’t always know how to bring love into our daily experience in a way that feels true. This is why self-compassion matters. It’s the pathway that helps us turn toward ourselves with kindness, honesty, and care. 💗 In this guided somatic meditation, I’ll lead you through a gentle 3-step process for self-compassion. You’ll ...
Sep 19, 2025•26 min•Ep. 93
✨ So often, we move through our days carrying feelings we haven’t had time to notice. When our feelings go unacknowledged, they don’t disappear… they linger in the body, showing up as stress, tension, and a sense of being disconnected from ourselves. In this episode of Somatic Healing Meditations , I guide you through a Daily Emotional Reset. It’s a soothing somatic practice to gently check in with yourself, shift your emotional state, and calm your nervous system. Think of it as daily tending: ...
Sep 12, 2025•27 min•Ep. 92
Looking for a gentle way to regulate your emotions? In this episode of Somatic Healing Meditations , Karena guides you through a Somatic Meditation for Emotional Regulation using a powerful process called Regenerating Images in Memory® (RIM) . True emotional regulation isn’t about being calm all the time or forcing difficult feelings to go away. It’s about having a way to return to safety and clarity inside, even in the middle of strong emotions. And the key to doing this is deep listening: turn...
Sep 05, 2025•35 min•Ep. 91
If you’ve ever longed for a bedtime story that feels both magical and deeply calming, you’re in for a treat. ✨ In this week’s episode of Somatic Healing Meditations , I’m sharing a special feature from the beloved podcast Sleep & Sorcery , created by Laurel Hostak Jones. 🌙 Sleep & Sorcery is one part bedtime story, one part guided meditation, and one part dreamy adventure. Laurel weaves together original folklore and fantasy-inspired tales with soothing meditations, wrapping you in magi...
Aug 22, 2025•48 min•Ep. 90
You might feel completely exhausted at night, but if your nervous system is still “on,” your body won’t fully let go into rest. 🌙 This is why so many of us lie awake with racing thoughts, tension in our bodies, and a sense that deep sleep is just out of reach. The truth is, the quality of your sleep is directly tied to the state of your nervous system. If you go to bed dysregulated, your system stays on high alert, which makes it harder to stay asleep through the night. 😴 But when you regulate...
Aug 15, 2025•31 min•Ep. 89
😴 Do you find yourself lying in bed, exhausted… yet unable to fully let go? You’re not alone. So many of us carry the tension of the day, or even the weight of years, into the night. Our bodies may be tired, but our nervous systems haven’t yet gotten the message that it’s safe to rest. 🌙 This soothing somatic sleep meditation is here to help. Designed to gently calm your nervous system and guide your body into a deeper state of regulation, this practice supports rest from the inside out. Throu...
Aug 08, 2025•36 min•Ep. 88
✨ You’re more YOU when your nervous system feels safe. In this episode of Somatic Healing Meditations , we’ll explore the neuroscience behind what it really means to be your best self (and how nervous system healing makes that possible). When you're dysregulated, you have less access to your prefrontal cortex, the part of your brain responsible for clarity, compassion, nuanced thought, emotional regulation, and values-based decision making. Instead, your system shifts into survival mode, leading...
Aug 01, 2025•23 min•Ep. 87
What if your emotions aren’t the problem? What if it’s the resistance to them that’s making everything feel harder? 💭 So many of us were taught to push down our emotions, power through, or stay “in control.” But that constant inner tension doesn’t bring peace … it keeps your nervous system stuck in a state of stress and overwhelm. In this episode of Somatic Healing Meditations , we’ll explore how resisting your emotions actually activates your nervous system, and how allowing (even just a littl...
Jul 25, 2025•33 min•Ep. 86
No one taught you how to love yourself. We’re learning now. 🌿 No one taught you how to meet your needs with kindness. Or how to sit with emotion without shame. Or how to stop performing worth, and begin feeling it instead. 💗 In this episode of Somatic Healing Meditations , I guide you through a quick (but powerful) self-love practice. Just 12 minutes to slow down, check in, and begin building the kind of inner relationship that helps you feel safe, grounded, and truly supported from within. 🧘...
Jul 18, 2025•19 min•Ep. 85
We all struggle to love ourselves sometimes. Even when we truly desire to be kind to ourselves, to feel our worth, and to see ourselves through loving eyes … something inside of us resists, or pulls away, or shuts down. In this episode of Somatic Healing Meditations , we’ll explore the deeper reasons why we experience blocks to self-love. You’ll be gently guided through a Somatic Meditation to Heal Your Blocks to Self-Love using Regenerating Images in Memory (RIM®). This practice invites you to ...
Jul 11, 2025•40 min•Ep. 84
Authentic self-love is something we practice into being. 🌸 It’s something we cultivate gently, over time. And when we do, something beautiful happens: our relationship with ourselves starts to feel like home. A place where we can soften, rest, and meet ourselves with compassion, no matter what we’re feeling. This week’s Self-Love Body Scan Meditation is a soothing, regulating journey to connect with an authentic sense of self-love in your body. We’ll begin with gentle breathwork, followed by a ...
Jul 04, 2025•40 min•Ep. 83
What if self-love isn’t something you feel … but something you create ? 💫 In this episode, we explore a completely different way of understanding self-love. It’s a view rooted in developmental psychology, somatic healing, and the attachment patterns that shape our inner world. You’ll learn how the four-step attachment cycle becomes a powerful, research-backed blueprint for creating secure attachment with yourself. Even if you didn’t grow up with consistent emotional attunement, your body can st...
Jun 27, 2025•42 min•Ep. 82
Have you been feeling disconnected from yourself - like you’re going through the motions but not really here ? Like somewhere along the way, you lost touch with your own presence? In this episode of Somatic Healing Meditations , you’ll be guided through a calming somatic meditation to help you reconnect with yourself from the inside out. Through breath, gentle touch, and Havening Techniques®, you’ll be invited back into your body with care and curiosity. You’ll also be guided through soothing “i...
Jun 20, 2025•25 min•Ep. 81
What if your anxiety isn’t a problem to fix… but a message to listen to? 💛 We’re so often told to silence anxiety - override it, out-think it, distract ourselves from it. But what if real relief comes not from resisting our anxiety, but from turning toward it with care? In this episode of Somatic Healing Meditations , I guide you through a powerful somatic meditation for anxiety relief - a practice that helps you shift from control to compassion. You’ll explore what happens when you stop bracin...
Jun 13, 2025•31 min•Ep. 80
Ever find yourself spiraling into panic, shutting down in a conversation, or overreacting in a way that just doesn’t feel like you ? You’re not alone - and you’re not broken. You may be experiencing something called an amygdala hijack . In this episode, we’re diving into what amygdala hijack really is - why it happens, how it feels in the body, and what’s going on in the brain when your amygdala takes over. Understanding this can be a game-changer for anyone who’s ever struggled with reactivity,...
Jun 06, 2025•25 min•Ep. 79
We all avoid our feelings sometimes … but even when we’re not actively thinking about them, those emotions don’t disappear. They stay with us - in our bodies, in our breath, in our inner dialogue - quietly shaping our experience from underneath the surface. This gentle somatic meditation is an invitation to stop running and start listening. You’ll be guided to turn toward what you’ve been holding inside and meet it with compassion and care - creating space for insight, integration, and emotional...
May 30, 2025•38 min•Ep. 78
You don’t need to think harder. You need to listen deeper. 💗 When it comes to making decisions (big and small), most of us try to think our way to clarity. But real clarity doesn’t come from overanalyzing - it comes from reconnecting with the quiet wisdom of your body and heart. This guided somatic meditation for intuitive decision making helps you shift out of the mind and into the felt sense of what’s true. You’ll explore the heart as a powerful center of intuitive intelligence - and learn ho...
May 23, 2025•23 min•Ep. 77
This simple breathwork practice is truly self-care for when you're too exhausted to do self-care. 😌 When you're depleted, burned out, or running on empty, even the idea of doing something to feel better can feel overwhelming. That’s why Bhramari Pranayama —also known as humming bee breath—is so powerful. It takes almost no effort at all, but gently shifts your body out of stress and into a state of rest and repair. Just a soft inhale… and a slow, humming exhale. That’s it. And yet research show...
May 16, 2025•22 min•Ep. 76
When you’re struggling, it’s easy to believe you’re doing something wrong—that you should be handling things better, feeling less, or already be “over it.” But the truth is, struggle doesn’t mean you’re failing. It means you’re human. And what you need most in those moments isn’t to push through—it’s to be met with compassion. In this episode of Somatic Healing Meditations , I guide you through a soothing somatic self-compassion practice that uses Havening touch to calm your nervous system, ease...
May 09, 2025•22 min•Ep. 75
If you’ve found yourself stuck in cycles of procrastination — even when you want to move forward — this episode will help you understand what’s really happening beneath the surface. Procrastination isn’t a character flaw. It’s often a protective response from your nervous system, signaling that something inside doesn’t feel safe, ready, or supported yet. And, pushing yourself harder or relying on willpower usually makes the cycle worse. What you actually need is to listen to your body and bring ...
May 02, 2025•32 min•Ep. 74
In a world that teaches us to minimize our emotions and push past our needs, so many of us have become disconnected from our deeper selves and our true feelings. But here’s the thing: being honest with ourselves about what we’re actually feeling is where authentic healing begins. Emotional honesty is also deeply regulating . When we stop pushing away what’s true and start gently acknowledging it, the nervous system begins to settle. The fog clears. And we come back into relationship with ourselv...
Apr 25, 2025•28 min•Ep. 73
Be here now. 😌 It’s a phrase we’ve all heard countless times—but what does it really mean? And how do we actually live it, especially when the world feels overwhelming and our thoughts won’t slow down? In this episode of Somatic Healing Meditations , you’ll be gently guided into presence—not by efforting, but by softening. By slowing down. By feeling what’s already here. Because your body is always in the present moment—and turning toward it with compassion can shift everything. 🫶 From a somat...
Apr 18, 2025•27 min•Ep. 72
We live in a world that encourages hustle, runs on urgency, and glorifies toxic productivity. No wonder so many of us struggle with time anxiety . But time anxiety isn’t just stress about your schedule—it’s a felt sense of unease. It’s a nervous system stuck in urgency, and a body that never learned it’s safe to slow down. In this episode of Somatic Healing Meditations , I guide you through a gentle Self-Havening meditation designed to help you release the pressure and begin to rewire the patter...
Apr 11, 2025•31 min•Ep. 71
