Somatic Healing Meditations – Details, episodes & analysis

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 are safe. This simple message allows our nervous system to move out of its stressed or reactive state and back into a state of functional, flexible balance.

In addition to working with the breath, this practice invites you to drop in and really feel your body. Bringing our awareness to the body in this way can quiet your mind and tone your vagus nerve, which is a key player in regulating the nervous system.

Give it a try now!

Episode topics:

• The power of breathwork to regulate your nervous system
• Soothing Breathwork Exercise to Regulate Your Nervous System

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
• Somatic Healing Meditations homepage
• Free mini-course: The Feel it to Heal it Mini-Course
• Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

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 experience real change in your anxiety. Plus it introduces you to an incredibly effective paradigm of body-centered emotional healing to help you heal your core issues and make real change in your life.

Episode timing:

00:00 - How To Heal Your Anxious Thoughts (At The Roots)

03:40 - Your thoughts are symptoms of something deeper

13:21 - The Hidden Roots of Anxiety

19:36 - How To Work With Our Anxious Parts

32:44 - Parts Work Meditation For Anxiety

1:00:00 - Question + Answers

Other episodes mentioned: 038 - 15-Minute Meditation to Effectively Reduce Anxiety And Stress (Using Havening Techniques)

Download the slides from the workshop

For a short time only, enrollment is open for my group coaching program, Rooted + Resilient.

When you're ready for deep transformation… What you really need is a practical approach to deep self-healing … An easy and non-threatening way to explore and transform the holistic ecosystem of your psyche. And that’s exactly what you get in Rooted + Resilient.

In Rooted + Resilient you’ll learn a tested and true approach to inner work that will not only help you heal the wounds from your past, but will also give you the tools you need to face any future challenges from a compassionate and empowered place.

Learn more here!

Connect with Karena:

@helloinnerlight on Instagram, and YouTube

helloinnerlight.com

Somatic Healing Meditations homepage

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

Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

Enrolling now! Rooted + Resilient Group Program

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 interrupt your looping thoughts and gently shift your focus from your mind to your body, fostering a sense of peace, calm, and deeper regulation.

Tune in to uncover the true reasons behind your overthinking and learn how to address it at its source for lasting relief.

Note: this is part 1 in a 2-part series on how to stop overthinking everything! Next week we’re going to be uncovering the emotional roots of overthinking.

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Episode timing:

00:00 - What causes overthinking?

06:03 - Somatic Practice to Stop Overthinking Everything: Havening® to regulate your nervous system

16:53 - Somatic Practice to Stop Overthinking Everything: Body scan to drop into your body

27:20 - Conclusion

Learn more about Havening Techniques and the science behind them

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This episode is brought to you by my free mini-course: The Feel It to Heal It Mini-Course!

Offered totally free on my website, this mini-course can help you learn a body-centered approach to feeling your feelings in a healing way as you deepen your connection to the wisdom of your body.

Enroll now!

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Connect with Karena:

@helloinnerlight on Instagram, and YouTube

helloinnerlight.com

Somatic Healing Meditations homepage

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

Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

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.

Episode timing:

00:00 - You deserve a more supportive relationship with yourself

03:50 - Guided Meditation to Create A More Supportive Relationship With Yourself: Havening for calm and connection

15:38 - Guided Meditation to Create A More Supportive Relationship With Yourself: RIM to go deeper

32:07 - Conclusion

Learn more about Havening Techniques and the science behind them

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🌟 If you want even more support strengthening your mind-body connection, soothing your stress on a deep body level, and also rewiring your nervous system for more authenticity, resilience, and peace, please join me in The Co-regulation Community!

To make real change in your life, you need to shift your nervous system.

And to make real change in your nervous system, you need to regulate regularly.

I invite you to join me in The Co-Regulation Community so you can learn deeply effective techniques to soothe your stress, strengthen your mind-body connection, and find more peace within!

Learn more here: https://helloinnerlight.com/the-coregulation-community

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Connect with Karena:

@helloinnerlight on Instagram, and YouTube

helloinnerlight.com

Somatic Healing Meditations homepage

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

Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

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 our clarity? This is the transformative power of today’s meditation!

Guided by nervous system specialist Raquel DuBois, this somatic practice invites you to explore how to change your relationship with overwhelm. Through this guided somatic practice, you will gently tune into your body to decrease your internal tension and find more clarity within.

By doing so, you create a sense of spaciousness within your nervous system, allowing you to step back and see your challenges through a more aligned and peaceful perspective. This newfound inner space provides the flexibility to navigate your overwhelm with more ease and resilience.

Episode timing:

00:00 - Create internal spaciousness to manage overwhelm

05:47 - Somatic Practice to Manage Overwhelm

15:58 - Conclusion

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Connect with Raquel DuBois here

Check out The Expansion Oracle Deck (An Evolutionary Tool for Nervous System Healing)!

(Available for pre-sale now. All prices in AUD)

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Connect with Karena:

@helloinnerlight on Instagram, and YouTube

helloinnerlight.com

Somatic Healing Meditations homepage

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

Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

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 it!

Episode timing:

00:00 - You deserve to hype yourself up

02:11 - In this somatic meditation, we use iffirmations (not affirmations)

04:54 - Guided Somatic Meditation to Hype Yourself Up

13:34 - Iffirmations to Hype Yourself Up

21:30 - Conclusion

Learn all about Iffirmations here

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This episode is brought to you by my free mini-course: The Feel It to Heal It Mini-Course!

Offered totally free on my website, this mini-course can help you learn a body-centered approach to feeling your feelings in a healing way as you deepen your connection to the wisdom of your body.

Enroll now!

__

Connect with Karena:

@helloinnerlight on Instagram, and YouTube

helloinnerlight.com

Somatic Healing Meditations homepage

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

Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

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 using the powerful technique of Regenerating Images in Memory® (RIM). This method allows you to bypass surface thoughts and dive deeply into your true feelings and desires, uncovering the authentic self that resides within you.

Episode timing

00:00 - What it means to be your favorite self

03:30 - Be Your Favorite Self Guided Meditation

23:44 - Conclusion

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Other episodes mentioned:

Somatic Meditation for Emotional Release

Calm Down When Triggered

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🌟 Upcoming workshop 🌟

Somatic Practices for Emotional Healing

This transformative 90-minute workshop is designed to guide you through a journey of self-discovery and profound healing, helping you to connect with your body and emotions in a deep and supportive way. Plus, you’ll learn a body-centered technique to process your emotions so they naturally move through you and release.

I hope you join me!

https://helloinnerlight.com/somatic-practices-for-emotional-healing

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Connect with Karena:

@helloinnerlight on Instagram, and YouTube

helloinnerlight.com

Somatic Healing Meditations homepage

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

Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

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 Deserve Self-Compassion

01:22 - Self Compassion Break Part 1: Soothing + Regulating Breathing

03:57 - Self-Compassion Break Part 2: Iffirmations for Increasing Self-Compassion

7:00 - Conclusion

Learn all about Iffirmations here

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🌟 If you want even more support strengthening your mind-body connection, soothing your stress on a deep body level, and also rewiring your nervous system for more authenticity, resilience, and peace, please join me in The Co-regulation Community!

To make real change in your life, you need to shift your nervous system.

And to make real change in your nervous system, you need to regulate regularly.

I invite you to join me in The Co-Regulation Community so you can learn deeply resourcing and effective techniques to soothe your stress, strengthen your mind-body connection, and find more peace within!

Learn more here: https://helloinnerlight.com/the-coregulation-community

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Iffirmations to Increase Self-Compassion:

What if it’s okay to feel this way right now?

What if there’s nothing wrong with me for feeling how I’m feeling?

What if my feelings here actually make sense in a way?

What if I can soften my heart towards myself and this moment?

What if I can start to accept myself where I am and as I am?

What would it be like to have more and more compassion for myself exactly as I am?

What would it be like if I learned to honor myself, imperfections and all?

Who would I become if I could release my self-judgment and foster self-understanding instead?

What if I can become a steady source of love and compassion in my life?

What if I can have my back even when things are hard?

What if I can be patient with myself?

What would it be like to understand that I’m a work in progress and that’s okay?

What if self-compassion is my best route forward?

What if I truly and deeply deserve compassion?

What if I truly and deeply deserve compassion, because …

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Connect with Karena:

@helloinnerlight on Instagram, and YouTube

helloinnerlight.com

Somatic Healing Meditations homepage

Free minicourse: The Feel it to Heal it Mini-Course

Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

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 with your wise and loving inner voice that can carry you through. This is your time to be with yourself, to honor your feelings, and to let your emotions move through you.

Episode timing

00:00 - Taking care of yourself when the world feels out of control

03:22 - Soothing Somatic Meditation Part 1: Soothe your distress with Havening Techniques®

17:05 - Soothing Somatic Meditation Part 2: Body-centered emotional processing using Regenerating Images in Memory®

31:25 - Conclusion

Learn more about Havening Techniques and the science behind them

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🌟 If you want even more support strengthening your mind-body connection, soothing your stress on a deep body level, and also rewiring your nervous system for more authenticity, resilience, and peace, please join me in The Co-regulation Community!

To make real change in your life, you need to shift your nervous system.

And to make real change in your nervous system, you need to regulate regularly.

I invite you to join me in The Co-Regulation Community so you can learn deeply resourcing and effective techniques to soothe your stress, strengthen your mind-body connection, and find more peace within!

Learn more here: https://helloinnerlight.com/the-coregulation-community

__

Connect with Karena:

@helloinnerlight on Instagram, and YouTube

helloinnerlight.com

Somatic Healing Meditations homepage

Free minicourse: The Feel it to Heal it Mini-Course

Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

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.

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Episode timing

00:00 - The Importance of Effective Emotional Self-Care

03:13 - Body-Centered Parts Works Process Step 1: Feel Your Emotions in Your Body

11:18 - Body-Centered Parts Works Process Step 2: Important Understandings About This Part

13:52 - Body-Centered Parts Works Process Step 3: 3 Essential Questions to Go Deeper

20:34 - Conclusion

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Other episodes mentioned:

Episode 004: Calm Down When Triggered (A Havening® Exercise for Emotional Well-Being)

Episode 005: How To Heal Your Emotional Triggers (At The Roots)

Episode 016: Somatic Meditation For Emotional Release

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🌟 If you want even more support strengthening your mind-body connection, soothing your stress on a deep body level, and also rewiring your nervous system for more authenticity, resilience, and peace, please join me in The Co-regulation Community!

To make real change in your life, you need to shift your nervous system.

And to make real change in your nervous system, you need to regulate regularly.

I invite you to join me in The Co-Regulation Community so you can learn deeply resourcing and effective techniques to soothe your stress, strengthen your mind-body connection, and find more peace within!

Learn more here: https://helloinnerlight.com/the-coregulation-community

__

Connect with Karena:

@helloinnerlight on Instagram, and YouTube

helloinnerlight.com

Somatic Healing Meditations homepage

Free minicourse: The Feel it to Heal it Mini-Course

Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community