Are you ready to regulate your nervous system, deepen your healing journey and feel better in your body?
Every episode of Somatic Healing Meditations contains a guided meditation specifically designed to help you be more present in your body (and your life) by connecting to your physical sensations and awakening your inner knowing in a gentle and healing way.
Using Havening techniques, Iffirmations and other powerful somatic tools and techniques, you’ll leverage the mind-body connection to reduce your stress, deepen your compassionate self awareness and release trapped emotions and old patterns.
Join me for this beautiful journey out of your head and into your more embodied and authentic self.
Brought to you by Karena Neukirchner with Hello Inner Light
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15-Minute Meditation to Effectively Reduce Anxiety And Stress (Using Havening Techniques)
Episode 38
Friday, August 30, 2024 • Duration 16:48
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 your stress response deep in your nervous system. Give it a try now!
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Episode timing -
00:00 - Reduce Your Anxiety And Stress with Havening Techniques
02:16 - Meditation to Reduce Your Anxiety And Stress
Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!
This powerful 75-minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!
How To Deal With Uncertainty (A Guided Meditation To Find More Calm)
Episode 37
Friday, August 23, 2024 • Duration 29:18
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, reconnect with your inner calm, and release the fears that have been holding you back.
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Episode timing:
00:00 - How To Deal With Uncertainty
03:44 - Guided Meditation to Find More Calm in Uncertain Times
Please join me for my upcoming free training, The Secret Wisdom of Your Triggers!
This powerful 75 minute training will help you gain profound insights into the conflicts and repeating patterns in your life and learn to heal your core issues in a loving and integrated way!
A Soothing Somatic Meditation For When The World Feels Out Of Control
Episode 28
Friday, May 31, 2024 • Duration 32:27
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®
🌟 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:
Effective Emotional Self-Care: A Body-Centered Parts Work Process
Episode 27
Friday, May 24, 2024 • Duration 22:24
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
🌟 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!
Connect With Your Heart And Body For Deep Relaxation And Regulation (Guided Somatic Meditation)
Episode 26
Friday, May 17, 2024 • Duration 26:40
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 but also allows you to access the loving wisdom that resides in your heart. It's an invitation to pause, breathe, and reconnect with your inner self in a nurturing and supportive way.
So, take a moment to settle in, let go of external distractions, and prepare to embark on a journey of self-discovery and inner peace.
Episode timing
00:00 - Intro
01:46 - Somatic Meditation To Connect With Your Heart And Body: Heart-Centered Breathing
14:23 - Somatic Meditation To Connect With Your Heart And Body: Rotation of Consciousness
25:14 - Conclusion
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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!
Guided Somatic Meditation to Strengthen Your Mind-Body Connection
Episode 25
Friday, May 10, 2024 • Duration 24:32
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.
In this guided somatic meditation to strengthen your mind-body connection, you’ll practice effective techniques for turning your attention inward, increasing your interoceptive awareness, and (as always) regulating your nervous system!
Episode timing:
00:00 - The Importance of The Mind-Body Connection
05:10 - Guided Somatic Meditation to Strengthen Your Mind-Body Connection
23:14 - Conclusion
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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!
The Co-Regulation Community is my brand new offering to help you soothe your stress on a deep body level, while also rewiring your nervous system for more authenticity, resilience, and peace.
Somatic Meditation to Have Your Own Back (More and More)
Episode 24
Friday, May 3, 2024 • Duration 40:59
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 understanding of how to have your own back more and more moving forward.
Episode timing:
00:00 - Discover the power of having your own back
06:40 - Somatic Meditation to Have Your Own Back: Body-Centered Breath
13:53 - Somatic Meditation to Have Your Own Back: Iffirmations to Have Your Own Back
20:46 - Somatic Meditation to Have Your Own Back: Supporting Yourself More (using Regenerating Images in Memory®)
This episode is brought to you by The Co-Regulation Community! The Co-Regulation Community is my brand new offering to help you soothe your stress on a deep body level, while also rewiring your nervous system for more authenticity, resilience, and peace.
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 rewire the stuck patterns in your nervous system while gaining a deeper and more compassionate understanding of why you’re feeling stuck in the first place.
Episode timing:
00:00 - Feeling stuck? Havening can help!
03:27 - Havening Exercise to Get Unstuck: Rewiring the stuck patterns in your nervous system
20:20 - Havening Exercise to Get Unstuck: Iffirmations for Compassionate Acceptance
23:25 - Havening Exercise to Get Unstuck: Understanding why you’re stuck
28:29 - Havening Exercise to Get Unstuck: Iffirmations for Moving Forward
This episode is brought to you by The Co-Regulation Community! The Co-Regulation Community is my brand new offering to help you soothe your stress on a deep body level, while also rewiring your nervous system for more authenticity, resilience, and peace.
Nervous System Reset (using Havening Techniques)
Episode 22
Friday, April 19, 2024 • Duration 28:24
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 helps calm the amygdala—the epicenter of our stress response deep within the brain.
Episode timing:
00:00 - Reset Your Nervous System with Havening Techniques
03:10 - Nervous System Reset Part 1: Nervous System Regulation Exercise
10:59 - Nervous System Reset Part 2: Creating Emotional Flow for more Regulation
🌟 This episode is brought to you by The Co-Regulation Community! The Co-Regulation Community is my brand new offering to help you soothe your stress on a deep body level, while also rewiring your nervous system for more authenticity, resilience, and peace.
In the Co-Regulation Community, I’ll be teaching live nervous system regulation classes so that you can regularly practice effective body-centered techniques that help you step off the roller coaster of stress, anxiety, and overwhelm while creating more capacity in your nervous system for resilience, self-compassion, inner peace, and overall well-being.
Learn more here:
Parts Work Meditation for Self-Compassion
Episode 21
Friday, April 5, 2024 • Duration 36:24
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 help you grow in self-compassion and self-understanding as well as help stuck emotions move through your body so that you get unstuck and feel some significant relief.
Episode timing
00:00 - The Healing Power of Self-Compassion
04:16 - Parts Work Meditation for Self-Compassion (using Regenerating Images in Memory®)
In five powerful mini-lessons, this course will teach you an effective body-centered way to connect with your feelings more, and then use that deepening awareness of your feelings as a tool for healing and authentic living.
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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!
In the Co-Regulation Community, I’ll be teaching live nervous system regulation classes so that you can regularly practice effective body-centered techniques that help you step off the roller coaster of stress, anxiety, and overwhelm while creating more capacity in your nervous system for resilience, self-compassion, inner peace, and overall well-being.
