Somatic Healing Meditations

• Be Here Now: A Somatic Meditation to Slow Down And Feel

  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 somatic healing perspective, slowing down and attuning to what’s real in this moment isn’t just helpful… it’s essential. It interrupts the spirals, regulates the nervous system, and reconnects us with something steady and true inside ourselves. If your system is craving calm, clarity, or simply a moment to be, this episode is an invitation to come home to your body—and discover the quiet kind of healing that lives in presence. In this episode: How to Be Here Now Somatic Meditation To Slow Down & Feel: How to do Self-Havening Orienting to the present moment Iffirmations to Be Here Now Learn more about Havening Techniques and the science behind them Learn all about Iffirmations here Related: Enjoy more Deep Relaxation Meditations here If being here now is really hard because you’re spinning in urgency and anxiety, try Episode 071 first: Overcome Time Anxiety: A Somatic Meditation To Break the Cycle of Urgency And Pressure Havening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org 🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course! In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey. Enroll for free now! 🌿 Iffirmations To Be Here Now 🌿 What if I can simply be here now? What if I don’t have to force myself back—what if I can just return to my senses in this moment? What would it be like to reconnect with my body, gently and without judgment? What if every time I come back to my body, I come back to myself? What if I can allow my presence to soften into this moment, more and more? What if it’s safe for me to be here now? What if I could give myself permission to be here with my body and my feelings—just as they are? What would it be like to welcome myself back, more and more, with each breath? What if I can release the pressure to be anywhere but here? What would it feel like to meet myself with kindness, right here and now? What if, beneath all the noise, there’s a quiet presence that’s always here? What if this presence is always within me—and I can choose to connect with it at any time? More and more, I allow myself to slow down and feel. More and more, I choose to be here now. Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena

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• Overcome Time Anxiety: A Somatic Meditation To Break the Cycle of Urgency And Pressure

  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 patterns that keep you stuck in urgency, overwhelm, and panic. This isn’t about time management—it’s about nervous system healing. If you’ve been feeling behind, overwhelmed, or unable to stop rushing, this practice is for you. Let this be your invitation to feel safe slowing down—and to build a more spacious, supportive relationship with time. 💜 In this episode: Understanding Time Anxiety Somatic Meditation To Overcome Time Anxiety How to do Self-Havening Get a Felt Sense of Your Time Anxiety Havening with Distractions to Regulate and Rewire Learn more about Havening Techniques and the science behind them Related: Enjoy more Nervous System Regulation Exercises Havening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org 🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course! In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey. Enroll for free now! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena

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• Compassionate Body Scan Meditation

  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 scan. This gentle practice is about meeting yourself—each sensation, each emotion, each part of you—with warmth, presence, and care. If you’re longing to feel more connected, supported, and safe in your own body, this meditation is for you. Let compassion lead you home In this episode: The Healing Power of Compassion Compassionate Body Scan Meditation: Dropping In with Soothing & Regulating Breathing Feeling Compassion Within Rotation of Consciousness Body Scan Related: Enjoy More Body Scan Meditations 🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course! In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey. Enroll for free now! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena

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• Struggling to Regulate Your Nervous System? Go Deeper With Somatic Emotional Processing

  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, and how to work with your system in a way that leads to true healing—not just temporary relief. Then, I’ll guide you through a powerful Somatic Emotional Processing practice using Regenerating Images in Memory® and Iffirmations—a gentle, body-centered approach to help you connect with your emotions in a way that allows them to move, soften, and release. If you’ve been struggling to regulate and longing for something deeper, this episode is here to meet you with compassion, insight, and an effective path forward. In this episode: When Nervous System Regulation Doesn’t Work (And What Actually Helps) Suppression is Dysregulating The Power of Accepting Your Feelings The True Purpose Of Nervous System Regulation Somatic Emotional Processing Exercise: Soothing And Regulating Breathing Feeling Your Feelings in A Body-Centered Way Accepting And Understanding Your Feelings Learn all about Iffirmations here Related: Enjoy More Somatic Emotional Processing Exercises 🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course! In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey. Enroll for free now! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena

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• What Is Your Body Trying to Tell You? (A Somatic Meditation To Listen To Your Body)

  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 safely explore the deeper messages within your body’s sensations, uncover what has been held beneath the surface, and reconnect with the inner guidance that has always been there. If you’ve ever felt disconnected from your body, struggled with persistent stress or tension, or simply longed for a deeper sense of ease within yourself—this meditation is for you. Your body already knows the way forward. Are you ready to listen? 💛 Press play and begin your journey inward. 🔔 Don’t forget to subscribe for more somatic meditations! In this episode: The healing power of listening to your body Somatic Meditation To Listen To Your Body (using Regenerating Images in Memory) Related: Enjoy more Regenerating Images in Memory Meditations 🌟 If you want to learn even more about how to regulate your nervous system and connect with your body and emotions in a deep and supportive way, enroll now in The Feel It To Heal It Mini-Course! In 5 powerful mini-lessons, it will help you drop in, deepen your compassionate self-understanding, and find more clarity and healing on your journey. Enroll for free now! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Somatic Healing Sessions with Karena

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