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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

00:34:10

Meeting Holiday Triggers with Compassion (A Somatic...

Somatic Healing Meditations ·

2025/12/19

If holiday stress and triggers are leaving you feeling tense, reactive, or emotionally worn down, this episode is here to support you.This time of year has a way of activating old patterns in the body and psyche, especially around family, belonging, and unmet needs. Even when we understand ourselves deeply, the holidays can still be a tender and challenging time. This episode of Somatic Healing Meditations is a somatic meditation for relief and healing when you’re triggered. It’s an embodied

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00:36:36

Instead of Changing Your Mindset, Change Your Nervous...

Somatic Healing Meditations ·

2025/12/12

If you’ve ever tried to “change your mindset,” only to find yourself stuck in the same patterns over and over again, this episode of Somatic Healing Meditations will help you understand why.The truth is, your thoughts aren’t the problem … they’re symptoms of deeper layers living in your body and nervous system. In this episode, you’ll learn why mindset work alone often falls flat, and how nervous system state, unprocessed emotions, and old conditioning shape your thoughts and mindset long before

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00:24:47

Relax Into Your Heart: A Heart-Centered Breathing...

Somatic Healing Meditations ·

2025/12/05

Today’s meditation is a simple and soothing invitation to relax into your heart and calm your nervous system.In this gentle heart-centered breathing practice, you’ll be guided to slow down, to soften, and to reconnect with the steady, compassionate presence of your own heart in a deeply calming way. It’s a lovely, body-centered way to drop out of your head and shift your nervous system state. If you’re craving a moment of grounding or a gentle way to soften and reconnect, this practice can help

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00:33:17

Love and Gratitude Body Scan Meditation

Somatic Healing Meditations ·

2025/11/28

There’s something really healing about slowing down enough to feel your body again. This week’s love and gratitude body scan meditation offers a gentle way to soothe your nervous system and reconnect with yourself in a warm, comforting way.In this episode of Somatic Healing Meditations, you'll be guided to bring gentle awareness to each part of the body, bringing in feelings of love and gratitude that help everything soften. These warm emotional states create subtle cues of safety, helping your

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00:31:12

De-Stress Your Nervous System (Guided Somatic...

Somatic Healing Meditations ·

2025/11/21

Stress settles into the body in ways we feel but rarely know how to release. When you’re overwhelmed or stretched thin, you deserve tools that bring real relief. This guided somatic meditation offers a gentle, body-centered way to de-stress your nervous system and feel more relaxed again.In this episode of Somatic Healing Meditations, we use self-havening, a touch-based somatic practice shown to calm the parts of the brain that activate during stress. This gentle touch supports your body in

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00:40:03

Parts Work Meditation for Releasing Limiting Beliefs

Somatic Healing Meditations ·

2025/11/14

Limiting beliefs can feel so hard to change, almost like something inside you keeps pulling you back to an old version of yourself no matter how hard you try to move forward.In this Parts Work Meditation for Releasing Limiting Beliefs, you’ll be guided beneath your limiting belief itself to meet the part of you that has been holding it. Instead of trying to override the belief with new thoughts, this practice helps you connect with the younger or more vulnerable part of your inner world that

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00:19:55

A Somatic Perspective on Limiting Beliefs: Why...

Somatic Healing Meditations ·

2025/11/13

Have you ever tried to think your way out of a limiting belief - repeating affirmations, reframing your thoughts, or practicing positive thinking - only to find yourself right back in the same emotional place again?In this episode of Somatic Healing Meditations, we’ll explore why that happens. From a somatic perspective, your limiting beliefs aren’t just thoughts to be changed. They’re living memories of who you had to be (and what you had to believe) in order to stay safe, loved, or connected

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00:30:19

When You Feel Other People’s Feelings: Energetic...

Somatic Healing Meditations ·

2025/11/07

If you often leave interactions feeling drained or emotionally overwhelmed, you’re not imagining it. Many of us unconsciously feel other people’s feelings, and it can leave us carrying emotional weight that doesn’t belong to us.In this episode of Somatic Healing Meditations, we’ll explore a somatic approach to creating energetic boundaries that support your sensitive nervous system. You’ll learn why your body feels other people’s feelings, why this leads to exhaustion, and how to reconnect with

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00:08:12

5-Minute Nervous System Reset: "The Squeeze and Sigh"...

Somatic Healing Meditations ·

2025/10/31

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 moments

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00:17:40

I Get Triggered by the Stupidest Things (Somatic...

Somatic Healing Meditations ·

2025/10/24

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

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00:04:11

Special Announcement: A New Mini-Series coming to...

Somatic Healing Meditations ·

2025/10/23

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

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00:34:50

Feel Safe in Your Body Again | Somatic Meditation to...

Somatic Healing Meditations ·

2025/10/17

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 system,

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00:29:57

Don’t Believe Everything You Think (Somatic...

Somatic Healing Meditations ·

2025/10/10

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

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00:31:55

Feeling Stuck? Try This Soothing Somatic Practice to...

Somatic Healing Meditations ·

2025/10/03

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 feelings

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00:32:37

How To Live From the Heart: Guided Meditation for...

Somatic Healing Meditations ·

2025/09/26

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

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00:25:35

Soften Into Self-Love with this 3-Step Process for...

Somatic Healing Meditations ·

2025/09/19

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

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00:27:07

Daily Emotional Reset: Somatic Practice for Clarity...

Somatic Healing Meditations ·

2025/09/12

✨ 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: a

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00:35:26

Somatic Meditation for Emotional Regulation

Somatic Healing Meditations ·

2025/09/05

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: turning

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00:47:54

Sea of Stars: Fantasy Sleep Story for Deep Rest | A...

Somatic Healing Meditations ·

2025/08/22

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 magic

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00:31:15

Bedtime Nervous System Reset (Gently Wind Down for...

Somatic Healing Meditations ·

2025/08/15

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

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