Heart-Centered Body Scan Meditation

So often, we go through the motions of self-care, only to find ourselves still feeling depleted, unfulfilled, or unsupported. That’s because deep self-care isn’t as much about what you DO as it is about how deeply you LISTEN to your true needs and feelings. In this episode of Somatic Healing Meditations, I invite you into a practice of deep self-care - not as a task to complete, but as a way of being with yourself. In this somatic meditation, we’ll gently explore the question: What do I need to feel supported? Not in theory, but in the lived reality of your body, right here and right now. With gentle guidance, you’ll be invited to drop out of your thinking mind and into the wisdom of your body—to sense, feel, and truly receive the support you need in this moment. Because true support doesn’t come from a checklist, it comes from attunement. And when we learn the art of inner support - listening deeply and responding with attuned care - we give ourselves the gift of being truly met. Press play and let’s begin. 💛 In this episode: The Art of Deep Self-Care Somatic Meditation For Deep Self-Care: Soothing Breathwork to drop in deeply Connecting with your inner world using Regenerating Images in Memory® Related: Enjoy more Regenerating Images in Memory meditations 🌟 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! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Find ALL of the amazing Somatic Healing Meditations here Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Emotional Healing Coaching Sessions with Karena

Your heart holds a quiet, yet profound intelligence—one that does more than simply keep you alive. More than just a pump, your heart is an incredible source of wisdom, capable of influencing your emotions, thoughts, and even your nervous system. In this episode of Somatic Healing Meditations, you’ll be guided through a Heart-Centered Body Scan Meditation—a gentle yet profound practice designed to help you drop into your body and connect with your heart. By shifting your awareness from overthinking to deep feeling, this meditation will help you to soften, regulate your nervous system, and reconnect with the true essence of you held deep within your heart. If you’re feeling stressed, disconnected, or longing for a sense of inner peace, this meditation will help you come home to yourself—to a place of warmth, presence, and profound self-compassion. 💛✨ __ In this episode: The intelligence of your heart Heart-Centered Body Scan Meditation: Heart Coherence Exercise Rotation of Consciousness Related: More Body Scan Meditations 🌟 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! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Somatic Healing Meditations homepage Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Emotional Healing Coaching Sessions with Karena

True relaxation isn’t just the absence of stress—it's an embodied state of ease that invites the nervous system to soften, the breath to deepen, and the mind to quiet. Yet in a world that glorifies busyness, true rest and relaxation can feel elusive. Even when we try to slow down, our minds race, our bodies hold tension, and relaxation feels just out of reach. But what if you could invite ease into your body, breath by breath? In this episode of Somatic Healing Meditations, I guide you through a Relaxation Vacation—a soothing somatic meditation designed to help you release tension, regulate your nervous system, and settle into deep rest. Through gentle breathwork and a calming visualization, this practice will create space for your body to soften and your mind to quiet. This isn’t just a quick escape from stress—it’s an opportunity to shift into a state of true restoration. Let this be your invitation to pause, exhale, and receive the rest your nervous system has been craving. Press play and give yourself the gift of deep, nourishing relaxation. In this episode: Relaxation as a Path to Nervous System Healing Relaxation Vacation Guided Meditation: Soothing + Regulating Breathing Calming Visualization Related: More Deep Relaxation Meditations 🌟 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! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Somatic Healing Meditations homepage Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Emotional Healing Coaching Sessions with Karena

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) can gently shift your nervous system into a state of ease, helping you feel more grounded, present, and fulfilled. And to support you in this, I’ll guide you through a soothing somatic mindfulness meditation designed to help you slow down, notice your glimmers, and experience life with more depth and meaning. If you’ve been craving more calm, connection, and joy, this episode is for you. Press play and let’s begin. 💛 BONUS: Download your Glimmers BINGO card here: https://helloinnerlight.com/somatic-healing-meditations/romanticize-your-life-by-finding-your-glimmers-a-somatic-mindfulness-meditation In this episode: Romanticize Your Life in an authentic and healing way What are glimmers? Somatic Mindfulness Meditation: Soothing Body-Centered Breathwork Finding Your Glimmers 🌟 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! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Somatic Healing Meditations homepage Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Emotional Healing Coaching Sessions with Karena

“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 soothing touch to support your nervous system and deepen your healing. By combining mindful awareness with gentle touch, we create the perfect conditions for emotional release, self-regulation, and deep self-compassion. If you’ve been feeling tangled up in emotions or just want a compassionate way to reconnect with yourself, this episode is for you. Let this Name It To Tame It practice be a gift to yourself—a moment to name what’s here, to soften into it, and to discover what happens when you meet yourself with curiosity and care. In this episode: The Healing Power of Identifying Your Feelings Name It To Tame It Practice: Self-Havening for regulation Feel Your Feelings in Your Body Put Words To Your Feelings Learn more about Havening Techniques and the science behind them Related: Emotional Healing Meditations to go deeper: EPS 027: A Body-Centered Parts Work Process EPS 040: Somatic Meditation to Feel Your Emotions 🌟 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! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Somatic Healing Meditations homepage Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Emotional Healing Coaching Sessions with Karena

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 your body. Using the soothing touch of Self-Havening and a grounding body scan, this practice will support your nervous system, quiet your noisy thoughts, and bring you back home to yourself. If you’ve been longing for a way to get out of your head and into the here and now, this meditation is for you. Press play and let’s take this soothing journey together! ❤️ In this episode: Are you tired of being stuck in your head? Guided Somatic Meditation To Drop Out Of Your Head And Into Your Body Self-Havening to regulate Soothing Body Scan to deeply connect with your body Learn more about Havening Techniques and the science behind them Enjoy more like this: Body Scan, Regulation Exercises, Havening 🌟 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! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Somatic Healing Meditations homepage Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community 1:1 Emotional Healing Coaching Sessions with Karena

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 transformative technique of Regenerating Images in Memory® (RIM), this guided practice blends mindful embodiment with intentional journaling to help you uncover what’s been lingering beneath the surface and release it with compassion. Tune in and experience the liberating clarity that comes when you honor what you feel, let it move through you, and finally get what you’ve been carrying off your chest. In this episode: The Healing Power of Somatic Journaling: Get It Off Your Chest to Heal How This Somatic Journaling Exercise Works Somatic Journaling Exercise To Get It Off Your Chest: Step 1: Connect with Your Body Step 2: Feel Your Feelings In Your Body Step 3: Journal Prompts To Get It Off Your Chest Step 4: Whole Self Integration + Journal Prompts More resources: Episode 033: Create a More Supportive Relationship with Yourself Episode 036: Meditation for When You Need a Good Cry Find all Regenerating Images in Memory® episodes here Learn more about Somatic Journaling here 1:1 RIM Sessions with Karena 🌟 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! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Somatic Healing Meditations homepage Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

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 a moment of quiet, this episode is for you. Join me as I guide you through a simple Brahmari Pranayama practice that uses nothing more than your breath, your attention, and a gentle hum. With this simplicity, you hold the power to restore, heal, and reconnect with the wisdom of your body—a beautiful reminder that healing doesn’t always have to be complicated. Sometimes, it’s as simple as your next exhale. In this episode: How Humming Bee Breath (Bhramari Pranayama) Can Relax Your Nervous System Simple Brahmari Pranayama Guided Practice Related: Try more breathwork meditations with Karena! 🌟 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! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Somatic Healing Meditations homepage Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

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 this episode of Somatic Healing Meditations, Karena guides you through a lovely 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 in need of some nourishment, this body scan meditation is for you! In this episode: An Invitation To Slow Down and Regulate Your Nervous System Guided Body Scan Meditation Soothing Breathing Rotation of Consciousness Related: Try more meditations with body scans from Karena! 🌟 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! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Somatic Healing Meditations homepage Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community

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 more authentic part of yourself. Through this body-centered approach, you can access a deeper sense of self that feels intuitive, natural, and whole. Try it now and reconnect with the true essence of you! In this episode: How To Embody Your True Self: A Gentle Journey Back to Who You’ve Always Been Guided Meditation To Embody Your True Self (using Regenerating Images in Memory) Regulating Breathwork Felt Sense of Your True Self Embodying Your True Self Dialogue With Your True Self Related: try last week’s Somatic Meditation To Connect With Your True Self! 🌟 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! Connect with Karena: @helloinnerlight on Instagram, and YouTube helloinnerlight.com Somatic Healing Meditations homepage Free mini-course: The Feel it to Heal it Mini-Course Join The Co-Regulation Community: https://helloinnerlight.com/the-coregulation-community