How to Stop Ruminating | Feel the Feelings Beneath Your Thoughts (Guided Meditation)

Our relationship with ourselves is shaped, little by little, by the way we meet ourselves internally, and today’s meditation is a beautiful practice for bringing more warmth, kindness, and softness into that relationship. In this Inner Smile Meditation, inspired by the traditional Taoist practice, I’ll guide you to turn the warmth and gentle energy of a smile inward and explore what kindness, compassion, and loving presence actually feel like in your body. As we move deeper into the practice, you’ll have an opportunity to really connect with and receive from that warmth in a deeply embodied way. This is a grounding and regulating healing meditation for cultivating a softer relationship with yourself and embodying more warmth, kindness, compassion, and connection from within. Perfect for self-compassion, emotional healing, nervous system regulation, inner connection, and cultivating a more loving relationship with yourself. In this episode: The Way We Meet Ourselves Shapes Our Inner World Guided Inner Smile Meditation Related: Meditation For Secure Attachment with Yourself Related: Embodied Self-Love Series Read More About Cultivating a Loving Presence Within ANNOUNCEMENT: Enrollment is open for Rooted + Resilient If you’re ready to go deeper in your healing, Rooted + Resilient is my six-month VIP coaching program and the most powerful way to work with me. Together, we’ll go beneath the surface to work with the deeper wounds, subconscious patterns, and emotional experiences that can keep you feeling stuck, even when you understand your patterns and have already done a lot of healing work. Through deep somatic emotional processing, personalized support, and ongoing guidance, you’ll have the space to create meaningful shifts from the inside out and build a more grounded, connected, and resilient relationship with yourself. Learn more + enroll Early bird pricing is available until 9/19/26. Join me on my Somatic Self-Love Retreat in Costa Rica 2027! https://helloinnerlight.com/retreats Go deeper on your somatic healing journey: Follow @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 Join me on a retreat! https://helloinnerlight.com/retreats Get AD-FREE access to this podcast, plus live classes, workshops, and group coaching in Somatic Healing Hub ENROLLMENT NOW OPEN: Rooted + Resilient Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

When you’re feeling stressed, anxious, activated, or caught up in your head, sometimes you just want a simple way to help your nervous system settle. This is one of my favorite quick nervous system regulation practices, and I turn to it all the time. It combines Orienting, a somatic practice that uses present-moment sensory awareness to help your nervous system register cues of safety, with Havening, a therapeutic technique that uses gentle, soothing touch to help calm the brain and nervous system. Instead of trying to think your way into feeling calmer, these practices work directly with the body and the senses to help shift your physiological state. In this episode of Somatic Healing Meditations, I’ll guide you step by step through this simple combination of Orienting and Havening so you can experience it for yourself. It only takes a few minutes, and it’s a wonderful practice to come back to whenever you’re feeling stressed or dysregulated, or anytime you’d simply like to feel a little more grounded, settled, and calm. Perfect for nervous system regulation, grounding, anxiety and stress relief, getting out of your head and into your body, and finding more calm in just a few minutes. In this episode: About this Quick Nervous System Regulation Tool Orienting + Havening Guided Practice Related: More Somatic Regulation Practices 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 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! Learn more and enroll here! Somatic Self-Love Retreat in Costa Rica 2027 https://helloinnerlight.com/retreats Go deeper on your somatic healing journey: Follow @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 Join me on a retreat! https://helloinnerlight.com/retreats 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 wondered why you can know all the nervous system regulation tools, use them regularly, and still find yourself getting pulled into anxiety, overwhelm, triggers, or the same emotional reactions again and again? It can be incredibly frustrating, especially when you’ve been doing the work and genuinely trying to support your nervous system. In this educational episode of Somatic Healing Meditations, I’m exploring one of the most common and subtle ways I see people get stuck with nervous system regulation, plus explaining a deeper approach that can help us work with our emotions in a way that creates more understanding, healing, and lasting change. We’ll talk about the important relationship between nervous system regulation and emotional processing, and how learning to listen to what’s happening within the body can help us work with the deeper wounds, beliefs, and patterns underneath our emotional reactions. There’s no meditation in this episode. Instead, this is part of The How of Healing, my educational series where we explore some of the deeper principles of somatic healing so you can better understand yourself, your patterns, and what actually helps create lasting change. Perfect for nervous system regulation, emotional regulation, somatic healing, and somatic emotional processing In this episode: Why Nervous System Regulation Isn’t Working When Nervous System Regulation Becomes Emotional Suppression How Resisting Your Emotions Can Keep You Dysregulated When Your Feelings Need to Be Heard Somatic Emotional Processing for Deeper Healing Related: Somatic Emotional Processing Related: Body-Centered Parts Work 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! Learn more and enroll here! Somatic Self-Love Retreat in Costa Rica 2027 https://helloinnerlight.com/retreats Go deeper on your somatic healing journey: Follow @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 Join me on a retreat! https://helloinnerlight.com/retreats 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 does that one person get to you so much? And what if the intensity of your reaction is actually pointing you toward a part of you that’s ready for deeper healing? Our emotional triggers can point us toward old wounds, unmet needs, unconscious beliefs, and parts of ourselves that are still asking for our attention and care. When we learn how to listen to our triggers instead of simply trying to make them go away, they can become powerful doorways into deeper self-understanding and healing. In this episode of Somatic Healing Meditations, we’ll explore why certain people trigger us so deeply, and then I’ll guide you through a powerful somatic healing meditation. Together, we’ll gently follow your trigger into the deeper layers of your subconscious and body, listening for what your reaction may be trying to show you and giving you an opportunity to tend to and heal what’s underneath it. Understanding the deeper roots of a trigger doesn’t excuse someone else’s behavior or make us responsible for it. Instead, caring for what has been activated within us can help us understand ourselves more deeply, trust what we’re feeling, and move forward with greater clarity and empowerment. Perfect for emotional triggers, somatic healing, emotional processing, healing old wounds, and getting to the root of recurring emotional patterns. In this episode: Why That One Person Triggers You So Much (And What Your Triggers May Be Trying to Show You) Guided Healing Meditation: Soothing Breathing to Drop In Somatic Emotional Processing to Heal Emotional Triggers Read more about why our triggers can be so valuable on a healing journey Related: More Somatic Emotional Processing Exercises 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! Learn more and enroll here! Join me on my Somatic Self-Love Retreat in Costa Rica 2027! (Only 2 discounted early bird spots left!) https://helloinnerlight.com/retreats Go deeper on your somatic healing journey: Follow @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 Join me on a retreat! https://helloinnerlight.com/retreats 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.

You already know how exhausting rumination is. You've overthought it to death, picked it apart from every angle, told yourself the story a dozen different ways… and somehow, the thoughts just keep looping. Here's the truth: rumination isn't primarily a thinking problem, even though it shows up as thoughts. So when we try to think our way out of it, reason with it, or reframe it, we end up staying stuck in the exact same loop. That's because our thoughts are often symptoms of feelings living in our bodies. When we have thoughts that keep cycling over and over again, it's usually because there are unprocessed feelings or unacknowledged emotions underneath them. In this episode of Somatic Healing Meditations, I guide you through a soothing somatic meditation using Regenerating Images in Memory (RIM), my favorite somatic emotional processing technique. This meditation helps you feel the feelings beneath your thoughts, rather than just thinking about them again, so they can finally begin to resolve and release, and the ruminating can finally stop. Perfect for rumination, overthinking, feeling your feelings, and somatic emotional processing In this episode: Why You Need To Feel The Feelings Beneath Your Thoughts Guided Meditation To Stop Ruminating Read more about the somatic approach to stop ruminating thoughts Related: More Somatic Emotional Processing Exercises 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! Learn more and enroll here! Join me on my Somatic Self-Love Retreat in Costa Rica 2027! (Only 2 discounted early bird spots left!) https://helloinnerlight.com/retreats Go deeper on your somatic healing journey: Follow @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 Join me on a retreat! https://helloinnerlight.com/retreats 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.

"I know most people try hard to do good and find out too late they should have tried softer." -Andrea Gibson, You Better Be Lightning We've been conditioned to believe that trying hard is the only way forward... in our work, our relationships, and even in our healing. But that pattern of pushing and efforting works against us when we're trying to heal. The truth is that our nervous systems, our bodies, and the most vulnerable parts of us (the parts most longing for healing) often respond to softness and acceptance far more than they respond to force. We need to learn to try softer. This week's meditation offers a gentle way to authentically explore this concept of trying softer, and to discover what trying softer actually means for you, in your own body and your own life, as something you can embody and feel. It's a slow, tender practice meant to help you regulate, soften, and open to more ease and flow. Perfect for nervous system healing, self-compassion, releasing perfectionism, and softening your relationship with your own healing journey In this episode How Trying Softer Helps Us Heal Guided Meditation to Try Softer Soothing and Regulating Breathing Iffirmations for Trying Softer Related: More Self-Compassion Meditations Learn all about Iffirmations here Read More About What It Really Means to Try Softer Iffirmations for trying softer on your healing journey: What if I could try a little softer today? What would it be like to keep showing up for myself consistently but with less gripping and striving? What if the parts of me that keep pushing could rest for a while? What would it be like to stop treating myself as something that needs to be fixed? What if I don't need to overpower any parts of myself to heal? What if healing is more possible than I think it is and it's happening more than I realize? What would it be like to let my attention rest on myself the way it rests on someone I love? What if my self-awareness could be more gentle and less vigilant? What if it’s safe to arrive here, in this moment, exactly as I am? What if I’m allowed to heal at my own pace? What if I am whole, complete, and worthy, just as I am? More and more, I soften my heart toward myself. More and more, I allow myself to try softer. 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! Learn more and enroll here! Join me on my Somatic Self-Love Retreat in Costa Rica 2027! (Only 2 discounted early bird spots left!) https://helloinnerlight.com/retreats Go deeper on your somatic healing journey: Follow @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 Join me on a retreat! https://helloinnerlight.com/retreats 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.

Self-kindness is one of the most powerful things we can cultivate on our healing journey. When we learn to meet ourselves with warmth instead of judgment, it creates a safe and supportive container for us to navigate the complexities of our inner world with real honesty and compassion. As we cultivate this kind of kindness toward ourselves, our nervous system softens, our inner voice gets gentler, and we become more able to love ourselves as we are. In this episode of Somatic Healing Meditations, I guide you through a loving somatic exploration of what true self-kindness feels like in your body. We'll gently open to greater possibilities of self-kindness, and then explore how to embody that kindness in a tangible, felt way. And this is a practice that keeps deepening the more we return to it. Every time we come back to it, self-kindness becomes a little more natural, a little more familiar. Perfect for self-kindness, self-love, nervous system regulation, and cultivating a more compassionate relationship with yourself. Iffirmations for Self-Kindness What if I can soften my heart towards myself today? What if I’m worthy of love and kindness … especially from myself? What would it be like to consistently treat myself with more warmth and more kindness? What if it’s safe for me to become kinder and kinder to myself? What if I could feel more appreciation for the beauty within me? What if I could feel more acceptance for the struggle within me? What if I can look beneath my stories of self-judgment and connect more with my true self? What if I could be gentle with myself even when things are difficult? What if I can honor my imperfections and allow myself to grow from my mistakes? Who could I become if I had more and more consistent access to self-compassion and kindness? More and more I choose to be kind to myself. More and more I choose me. In this episode: The healing power of self-kindness Somatic Meditation to Soften Into Self-Kindness Soothing Breathing to Drop in Iffirmations for Self-Kindness Deeply Connecting with Authentic Self-Kindness using Regenerating Images in Memory Related: More Embodied Self-Love Meditations Learn all about Iffirmations here Read more about the healing power of self-kindness Join me on my Somatic Self-Love Retreat in Costa Rica 2027! (Only 2 discounted early bird spots left!) https://helloinnerlight.com/retreats 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! Go deeper on your somatic healing journey: Follow @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 Join me on a retreat! https://helloinnerlight.com/retreats 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.

Our bodies are incredible. They hold so much wisdom and capacity for healing, and one of the simplest, yet most profound ways to support our nervous systems is through a body scan meditation. This episode is an extended, slower version of one of our most loved episodes, the Guided Body Scan Meditation to Regulate Your Nervous System. If you've done that practice before, this one moves at a gentler pace, with more space between each cue so you have more time to feel into each part of your body rather than moving through quickly. (And if you haven't tried that one, this is a wonderful place to begin.) When we gently bring our attention to the sensations in our bodies, 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 this episode of Somatic Healing Meditations, Karena guides you through a slow, extended body scan meditation that will regulate your nervous system, quiet your mind, and help you reconnect with yourself in a way that feels grounding, safe, and soothing. Whether you're feeling overwhelmed, disconnected, or just wanting more time to settle into your body, this extended body scan meditation is for you. In this episode: An Invitation To Slow Down and Regulate Your Nervous System Guided Body Scan Meditation (Extended, Slower Pace) Soothing + Regulating Breathing Rotation of Consciousness Full Body Scan Related: More Deep Relaxation Meditations Related: Listen to the original Guided Body Scan Meditation Learn more about how body scans regulate our nervous systems! 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! Join me on my Somatic Self-Love Retreat in Costa Rica 2027! Early bird pricing available now! https://helloinnerlight.com/retreats Go deeper on your somatic healing journey: Follow @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 Join me on a retreat! https://helloinnerlight.com/retreats 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 a reason so much of daily life can leave us feeling frayed and exhausted, even on days when nothing especially hard has happened. Our nervous systems weren't designed for the volume of stimulation we live with every day. We're living in a world that generates more sensory and emotional input in a day than our nervous systems were designed to handle in a year. It takes such a huge toll on us, and we end up overstimulated and dysregulated, like we have too many tabs open in our brains at the same time. In this episode of Somatic Healing Meditations, I guide you through a short somatic practice that can help your nervous system settle and regulate in a tangible way. It's a simple and gentle breathing technique I call Body Scan Breathing, and it's my favorite practice to turn to when I want to ground, relax, and feel less overstimulated quickly. If you've been feeling wired, exhausted, and unable to relax, this episode will give you a real, felt way to help your nervous system come back down, even in the middle of a busy or overstimulating day. Perfect for nervous system regulation, grounding, stress relief, and finding calm when you're feeling overstimulated In this episode: Understanding an Overstimulated Nervous System Somatic Practice to Settle Your Nervous System Love this practice? Here’s a longer version! Read more about healing your overstimulated nervous system Related: More Somatic Practices 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! Join me on my Somatic Self-Love Retreat in Costa Rica 2027! Early bird pricing available now! https://helloinnerlight.com/retreats Go deeper on your somatic healing journey: Follow @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 Join me on a retreat! https://helloinnerlight.com/retreats 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.

Most of us have a running list of shoulds and supposed tos living within us... I should be more productive. I shouldn't feel this way. I'm supposed to have it more together by now. I'm not supposed to struggle, or be vulnerable, or imperfect, or human. The pressure of it is immense. And even when we recognize it, we often can't seem to stop, because these shoulds and supposed tos don't just live in our conscious thoughts. They live much deeper than that, woven into our nervous systems, our bodies, and our subconscious experience. Quietly shaping what we believe we deserve, how we feel about ourselves, and how much joy and authenticity we allow ourselves to experience. That's why these patterns are so hard to change even when we cognitively understand them. They don't live in our thoughts, so our thoughts alone can't reach them. In this episode of Somatic Healing Meditations, I guide you through a healing meditation that will take you beneath the surface of the conscious mind to work with these exhausting patterns at their very roots. It's some of the most powerful self-healing work I know, and my hope is that you come away feeling genuinely lighter, freer, and more reconnected with your own authentic needs, feelings, and desires. Perfect for releasing shoulds and supposed tos and self-criticism, reconnecting with your authentic self, and finding real freedom from the pressures of who you think you're supposed to be. Episode timing: 00:00 - How We Learned to “Should On” Ourselves 05:21 - Healing Meditation to Release Your Shoulds and Supposed Tos 35:53 - Conclusion and Reflections Read more about the somatic approach to freeing yourself from shoulds Related: More Somatic Emotional Processing Exercises Join me on my Somatic Self-Love Retreat in Costa Rica 2027! Early bird pricing available now! https://helloinnerlight.com/retreats Go deeper on your somatic healing journey: Follow @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 Join me on a retreat! https://helloinnerlight.com/retreats 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.