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PODCAST

Somatic Healing Meditations

Karena Neukirchner with Hello Inner Light

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

education self-improvement

All Episodes

00:25:20

Romanticize Your Life by Finding Your Glimmers (A...

Somatic Healing Meditations ·

2025/02/14

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 (glimmers)

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00:29:05

Name It To Tame It: Identify Your Feelings For...

Somatic Healing Meditations ·

2025/02/07

“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 uses

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00:26:15

Stuck in Your Head? This Guided Somatic Meditation...

Somatic Healing Meditations ·

2025/01/31

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 into

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00:38:26

Somatic Journaling: Prompts To Get It Off Your Chest

Somatic Healing Meditations ·

2025/01/24

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

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00:24:18

Humming Bee Breath To Relax And Rebalance Your...

Somatic Healing Meditations ·

2025/01/17

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 find

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00:19:58

Guided Body Scan Meditation (To Regulate Your Nervous...

Somatic Healing Meditations ·

2025/01/10

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. In

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00:30:36

How To Embody Your True Self (More And More) - A...

Somatic Healing Meditations ·

2025/01/03

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 with a

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00:36:00

Somatic Meditation To Connect With Your True Self

Somatic Healing Meditations ·

2024/12/27

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

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00:27:05

A Peaceful Pause: Somatic Meditation For The Winter...

Somatic Healing Meditations ·

2024/12/20

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

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00:26:25

Havening To Cultivate More Self-Compassion

Somatic Healing Meditations ·

2024/12/13

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

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00:32:18

Somatic Practice For Stress Release

Somatic Healing Meditations ·

2024/12/06

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 in

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00:32:39

A Mind-Body Meditation To Cultivate Authentic Gratitude

Somatic Healing Meditations ·

2024/11/27

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

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00:29:02

Rest And Regulate: A Somatic Meditation For When...

Somatic Healing Meditations ·

2024/11/22

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 your

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00:37:15

Somatic Meditation for Inner Strength

Somatic Healing Meditations ·

2024/11/15

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

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00:34:22

Supporting Yourself Through Strong Emotions (A...

Somatic Healing Meditations ·

2024/11/08

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 its

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00:26:19

Finding Calm In The Chaos (A Guided Meditation To...

Somatic Healing Meditations ·

2024/11/01

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 authentically

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00:35:15

Somatic Self-Love Practice (A Somatic Meditation For...

Somatic Healing Meditations ·

2024/10/25

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

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00:34:00

How To Stop Doomscrolling (Somatic Meditation To...

Somatic Healing Meditations ·

2024/10/18

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

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00:40:55

Soothing Breathwork Practice To Regulate Your Nervous...

Somatic Healing Meditations ·

2024/10/11

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

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01:13:04

Parts Work Meditation For Anxiety (+ How To Heal Your...

Somatic Healing Meditations ·

2024/10/04

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

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