Relax Into Your Heart: A Heart-Centered Breathing Practice for Nervous System Calm

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 you’re aware of them. When you begin to work with the body instead of fighting with your thoughts, everything starts to make more sense. I’ll also guide you through a somatic meditation that helps you explore the roots of a mindset issue you’ve been struggling with. Through nervous system regulation and a gentle somatic emotional healing process, you’ll be guided to connect with the deeper emotional and subconscious material underneath the pattern. If you’re tired of trying to think your way into feeling better, this practice offers a compassionate, body-centered path toward real change. Episode timing: The Fallacy of "Changing Your Mindset" Somatic Meditation for Real Change (using Regenerating Images in Memory) Related: Try more somatic emotional processing meditations! Exciting Announcement! Applications are now open for Rooted + Resilient, my six-month small-group program for deep somatic healing. If you’ve spent years trying to change your patterns through mindset work or therapy but still feel stuck in the same emotional loops, this is the space where things finally shift. Rooted + Resilient is the best way to work with me because we go to the level that truly matters: the subconscious and somatic roots that shape everything you feel, fear, and believe. As those layers dissolve, you naturally begin to move through life with more confidence, ease, and inner steadiness. If you’re longing for real change, the kind that your body can actually feel, I’d love for you to apply: https://learn.helloinnerlight.com/GrQ1265 Connect with Karena: @helloinnerlight on Instagram and YouTube Find ALL of the amazing Somatic Healing Meditations here Submit a question for the podcast: Your Healing, Your Questions Free mini-course: The Feel it to Heal it Mini-Course ENROLLING NOW! Rooted + Resilient 6-month program Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 your whole system settle. Perfect for: nervous system calm, reconnecting with your body, heart coherence, heart-centered breathing, and somatic breathwork. In this episode: Why Connecting With Your Heart is So Calming Heart-Centered Breathing Practice for Nervous System Calm Related: More Deep Relaxation Meditations Somatic Healing Hub gift certificates are now available for the holiday season! Somatic Healing Hub is a beautiful and deeply supportive online community with the structure, support, and somatic practices people need to feel better in their bodies and begin creating real change in their lives. It’s designed to help people regulate their nervous system, release built-up stress, and create a sense of peace from within. Many members describe feeling more grounded, less overwhelmed, and able to move through their days with greater ease. When someone you care about is stressed or carrying more than they let on, the most generous gift you can give is something that helps soothe their stress and nourish their nervous system. https://helloinnerlight.com/gift Connect with Karena: @helloinnerlight on Instagram, and YouTube Find ALL of the amazing Somatic Healing Meditations here Submit a question for the podcast: Your Healing, Your Questions Free mini-course: The Feel it to Heal it Mini-Course ENROLLING NOW! Rooted + Resilient 6 month program Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 tension to let go and encouraging your whole body to relax. This practice gives you a quiet place to let love and gratitude settle into your body in a way that feels real and nourishing. It’s also a wonderful way to unwind before bed, offering the kind of gentle support that helps you drift into deep, restful sleep. Perfect for: nervous system regulation, grounding before sleep, easing tension, reconnecting with your body, deep sleep meditation, and deepening interoception Episode timing: 00:00 - Why Body Scan Meditations Support Healing 04:51 - Love and Gratitude Body Scan Meditation Related: Deep Relaxation Meditations More Somatic Sleep Meditations Somatic Healing Hub gift certificates are now available for the holiday season! Somatic Healing Hub is a beautiful and deeply supportive online community with the structure, support, and somatic practices people need to feel better in their bodies and begin creating real change in their lives. It’s designed to help people regulate their nervous system, release built-up stress, and create a sense of peace from within. Many members describe feeling more grounded, less overwhelmed, and able to move through their days with greater ease. When someone you care about is stressed or carrying more than they let on, the most generous gift you can give is something that helps soothe their stress and nourish their nervous system. https://helloinnerlight.com/gift Connect with Karena: @helloinnerlight on Instagram, and YouTube Find ALL of the amazing Somatic Healing Meditations here Submit a question for the podcast: Your Healing, Your Questions Free mini-course: The Feel it to Heal it Mini-Course ENROLLING NOW! Rooted + Resilient 6-month program Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 shifting out of high alert, which can help you regulate your nervous system and unwind the stress you’ve been carrying. This practice can help your system soften, settle your thoughts, and reconnect you with your inner world in a kinder way. It’s especially helpful when you’re overwhelmed, overstimulated, or longing for a moment to feel safe inside your own body again. Take this time to slow down, listen inward, and let your system unwind at a pace that feels right for you. In this episode: How Self-Havening De-Stresses Your Nervous System Guided Somatic Meditation to De-Stress Your Nervous System Related: somatic meditations to regulate your nervous system Read more about somatic ways to de-stress Learn more about Havening Techniques and the science behind them Havening Techniques is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org Somatic Healing Hub gift certificates are now available for the holiday season! Somatic Healing Hub is a beautiful and deeply supportive online community with the structure, support, and somatic practices people need to feel better in their bodies and begin creating real change in their lives. It’s designed to help people regulate their nervous system, release built-up stress, and create a sense of peace from within. Many members describe feeling more grounded, less overwhelmed, and able to move through their days with greater ease. When someone you care about is stressed or carrying more than they let on, the most generous gift you can give is something that helps soothe their stress and nourish their nervous system. https://helloinnerlight.com/gift https://helloinnerlight.com/somatic-healing-hub Connect with Karena: @helloinnerlight on Instagram, and YouTube Find ALL of the amazing Somatic Healing Meditations here Submit a question for the podcast: Your Healing, Your Questions Free mini-course: The Feel it to Heal it Mini-Course ENROLLING NOW! Rooted + Resilient 6 month program Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 learned this belief in the first place. This kind of compassionate inner attunement is what allows real change to happen. When you work with the belief at its root, your body begins to soften, your patterns begin to shift, and your system finally gets a chance to reorganize around something truer and more supportive. Listen now and experience what happens when you meet your belief at its root, allowing a more honest and compassionate relationship with yourself to unfold. In this episode: How Body-Centered Parts Work Helps Us Change Our Limiting Beliefs Parts Work Meditation for Releasing Limiting Beliefs (using RIM) Listen to the educational episode that goes with this meditation - EPS 101: A Somatic Perspective on Limiting Beliefs Related: Try more somatic emotional processing meditations! Exciting Announcement! Applications are now open for Rooted + Resilient, my six-month small-group program for deep somatic healing. If you’ve spent years trying to change your patterns through mindset work or therapy but still feel stuck in the same emotional loops, this is the space where things finally shift. Rooted + Resilient is the best way to work with me because we go to the level that truly matters: the subconscious and somatic roots that shape everything you feel, fear, and believe. As those layers dissolve, you naturally begin to move through life with more confidence, ease, and inner steadiness. If you’re longing for real change, the kind that your body can actually feel, I’d love for you to apply: https://learn.helloinnerlight.com/GrQ1265 Connect with Karena: @helloinnerlight on Instagram, and YouTube Find ALL of the amazing Somatic Healing Meditations here Submit a question for the podcast: Your Healing, Your Questions Free mini-course: The Feel it to Heal it Mini-Course ENROLLING NOW! Rooted + Resilient 6 month program Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 earlier in life. You’ll learn how these beliefs live deep within your body and subconscious mind, quietly shaping how you see yourself, others, and the world around you. And you’ll discover why mindset work can feel like self-gaslighting when it doesn’t reach the parts of you that are still carrying the pain or fear from the past. This episode is part of my new “Your Healing, Your Questions” series, where I answer listener questions about healing and emotional growth. It’s an insightful, conversation-style episode rather than a meditation. Tune in to learn how to move beyond mindset and begin transforming the roots of your limiting beliefs through compassion, presence, and somatic awareness. In this episode: Why Mindset Work Isn’t Enough to Change Your Limiting Beliefs What Limiting Beliefs Really Are (A Somatic Perspective) How Limiting Beliefs Live in the Body and Nervous System How Somatic Healing Helps You Shift Limiting Beliefs at The Roots Three Compassionate Truths About Your Inner Parts Related: Listen to more Your Healing, Your Questions episodes! Exciting Announcement! Applications are now open for Rooted + Resilient, my six-month small-group program for deep somatic healing. If you’ve spent years trying to change your patterns through mindset work or therapy but still feel stuck in the same emotional loops, this is the space where things finally shift. Rooted + Resilient is the best way to work with me because we go to the level that truly matters: the subconscious and somatic roots that shape everything you feel, fear, and believe. As those layers dissolve, you naturally begin to move through life with more confidence, ease, and inner steadiness. If you’re longing for real change, the kind that your body can actually feel, I’d love for you to apply: https://learn.helloinnerlight.com/GrQ1265 Connect with Karena: @helloinnerlight on Instagram, and YouTube Find ALL of the amazing Somatic Healing Meditations here Submit a question for the podcast: Your Healing, Your Questions Free mini-course: The Feel it to Heal it Mini-Course ENROLLING NOW! Rooted + Resilient 6 month program Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 your own internal space. This Energetic Boundary Meditation for Empaths will guide you step by step as you rebuild a felt sense of “me” inside your own body. It’s soothing, protective, and deeply clarifying. If you’ve ever struggled to separate your emotions from someone else’s, this meditation is for you. In this episode: Why You Feel Other People’s Feelings Energetic Boundary Meditation for Empaths Learn more about boundaries and your nervous system: https://helloinnerlight.com/somatic-healing-meditations/when-you-feel-other-peoples-feelings-energetic-boundary-meditation-for-empaths Exciting Announcement! Applications are now open for Rooted + Resilient, my six-month small-group program for deep somatic healing. If you’ve spent years trying to change your patterns through mindset work or therapy but still feel stuck in the same emotional loops, this is the space where things finally shift. Rooted + Resilient is the best way to work with me because we go to the level that truly matters: the subconscious and somatic roots that shape everything you feel, fear, and believe. As those layers dissolve, you naturally begin to move through life with more confidence, ease, and inner steadiness. If you’re longing for real change, the kind that your body can actually feel, I’d love for you to apply: https://learn.helloinnerlight.com/GrQ1265 Ready to find your center, quiet your mind, and step off the roller coaster of stress and overwhelm? You’re invited to join me in Somatic Healing Hub! SHH is a beautiful, deeply supportive online community filled with the structure, support, and somatic practices to help you actually feel better in your body - and create real change in your life. Inside, you’ll get ad-free access to the Somatic Healing Meditations podcast! Each week, I guide multiple live somatic healing classes - calming, grounded practices to regulate your nervous system and reconnect with your inner world. There’s also monthly group coaching with me, heart-centered workshops, and an extensive library of powerful body-based resources to support your healing journey. Your nervous system. Your emotions. Your healing — lovingly supported. Learn more and enroll now! Connect with Karena: @helloinnerlight on Instagram, and YouTube Find ALL of the amazing Somatic Healing Meditations here Submit a question for the podcast: Your Healing, Your Questions Free mini-course: The Feel it to Heal it Mini-Course ENROLLING NOW! Rooted + Resilient 6-month program Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 when you’re anxious, overwhelmed, or just need to reconnect with your body and breathe again. In this episode About this nervous system reset “The Squeeze and Sigh” guided somatic practice Reflections on the nervous system reset Exciting announcement! Related: try more nervous system regulation exercises here If after trying The Squeeze and Sigh you find yourself wanting to go deeper, the Somatic Healing Meditations Podcast has many other guided practices to support you! You’ll find meditations for emotional healing, nervous system regulation, and deep relaxation, all designed to help your body remember what calm feels like. Exciting Announcement! Applications are now open for Rooted + Resilient, my six-month small-group program for deep somatic healing. This is the most intimate and transformative way to work with me — a guided journey to help you heal emotional patterns from the inside out, regulate more deeply, and live from a grounded, authentic sense of self. If you know it’s time to move beyond surface-level healing and finally create lasting change in your body and your life, this program was made for you. You can learn more and apply here: https://learn.helloinnerlight.com/GrQ1265 Connect with Karena: @helloinnerlight on Instagram, and YouTube Find ALL of the amazing Somatic Healing Meditations here Submit a question for the podcast: Your Healing, Your Questions Free mini-course: The Feel it to Heal it Mini-Course ENROLLING NOW! Rooted + Resilient 6 month program Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 processing, and subconscious healing. These are short, educational conversations (not meditations) designed to help you understand your body’s responses and begin healing at their roots. You’ll learn how nervous system dysregulation can make you more reactive, what your triggers reveal about your deeper emotional history, and how to begin listening to your body with compassion instead of judgment. If you’ve ever thought, “I get triggered by the stupidest things,” this episode will help you discover the wisdom behind those moments and how they can become your greatest guides on the path to wholeness. Tune in now to explore somatic insights into what your triggers are really trying to tell you! In this episode: Why Small Things Trigger You Triggers & Nervous System Dysregulation The Deeper Meaning of Your Triggers Somatic Healing for Triggers Conclusion & Reflection Wonderfully effective regulation exercises mentioned: EPS 097 – Feel Safe in Your Body Again EPS 067 – Daily Nervous System Reset Happening TOMORROW: The Secret Wisdom of Your Triggers Join me for a powerful 75-minute free training where I’ll teach you a new, compassionate paradigm of emotional healing - one that helps you begin to understand your triggers in a deeper, more integrated way. You’ll learn how your triggers are connected to the subconscious mind, gain insight into the emotional patterns that shape your life, and explore the three biggest mistakes that keep so many of us stuck and spinning. Register for free at https://helloinnerlight.com/tswoyt Connect with Karena: @helloinnerlight on Instagram, and YouTube Find ALL of the amazing Somatic Healing Meditations here 1:1 Somatic Healing Sessions with Karena Somatic Self-Love Retreat in Costa Rica Submit a question for the podcast: Your Healing, Your Questions. Free mini-course: The Feel it to Heal it Mini-Course Free training: The Secret Wisdom of Your Triggers Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 most of us were taught. We’ve been conditioned to push away our feelings (to analyze, reframe, or think our way out of pain) but that approach misses what’s really happening inside the body. Somatic healing teaches us to honor our emotions instead of suppressing them, to listen deeply to the body, and to work with what’s truly living beneath the surface of our thoughts. Through this series, I’ll be answering your questions about how to apply this compassionate, body-based approach in real life, so you can deepen your self-awareness, regulate your nervous system, and reconnect with your authentic self. You can share your question with me by visiting: https://helloinnerlight.com/questions Your curiosity will help shape what we explore next, and I can’t wait to hear from you. P.S. If you’d love to go even deeper into this work, my free live training — The Secret Wisdom of Your Triggers — is happening in just two days! This workshop will help you understand your emotional triggers as powerful messengers from the subconscious and learn how to work with them in a somatic, body-centered way. You can reserve your spot here → https://helloinnerlight.com/tswoyt Connect with Karena: @helloinnerlight on Instagram, and YouTube Find ALL of the amazing Somatic Healing Meditations here 1:1 Somatic Healing Sessions with Karena Somatic Self-Love Retreat in Costa Rica Submit a question for the podcast: Your Healing, Your Questions. Free mini-course: The Feel it to Heal it Mini-Course Free training: The Secret Wisdom of Your Triggers Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.