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Do you struggle with feeling unworthy, being overly critical of yourself, or feeling like you're never quite good enough? These feelings are incredibly common, and they're often at the root of patterns like perfectionism, people-pleasing, and self-doubt. Even when we recognize these patterns and understand where they come from, it can be incredibly difficult to change them. We can still find ourselves caught in the same old feelings of shame and self-judgment. Nervous system regulation can help us begin to shift these deeply held patterns. By gently working with feelings of unworthiness while helping our bodies feel safe and supported, we can gradually become less reactive to old triggers and develop a more compassionate relationship with ourselves. In this episode of Somatic Healing Meditations, I'll guide you through a regulating meditation using Havening to help soothe feelings of unworthiness, shame, and self-judgment. We'll work with these feelings while helping your nervous system experience greater safety and support, so you can begin to feel less overwhelmed by old triggers and develop more compassion for yourself. This is the first meditation in my three-part Healing Unworthiness series, where we'll explore the 3 R's of transformational healing: Regulate, Roots, and Re-Orient. Perfect for soothing shame and self-judgment, healing unworthiness, nervous system regulation, self-compassion, and emotional resilience. In this episode: Why Feeling Unworthy Can Be So Hard to Heal Regulating Meditation For When You Feel Unworthy (using Havening) Related: More Somatic Regulation Practices Read More About Healing The Core Wound of Unworthiness Here 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 ANNOUNCEMENT: Applications are 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! 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 APPLICATIONS 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.

Have you ever wondered, “Why haven't I healed this yet?” Maybe you've spent years in therapy, meditation, or personal development, working hard to heal your anxiety, people-pleasing, self-criticism, or feelings of unworthiness. You've developed a deep understanding of yourself and your patterns, but somehow, you're still struggling with the same things you've been trying to heal for years. This can feel incredibly discouraging, but from a somatic healing perspective, it makes so much sense. Many of our deeply rooted emotional patterns developed when we were very young and have become woven into our bodies, nervous systems, and subconscious psyches. And to truly heal these patterns, we need to connect with the deeper parts of ourselves that are still carrying the emotional wounds that created them. This is where somatic healing can be so transformational. In this educational episode of Somatic Healing Meditations, part of The HOW of Healing series, I'm sharing a somatic healing map to help you better understand what's happening within you and how to navigate your healing journey when you feel stuck or ready to go deeper. We'll explore how nervous system regulation, somatic emotional processing, and developing a more compassionate relationship with your inner parts can help you create meaningful, lasting change. Perfect for understanding deeply rooted emotional patterns, nervous system regulation, somatic emotional healing, and learning how to create deeper, lasting change when you feel stuck in your healing journey. Note: This is an educational episode and does not include a guided meditation. In this episode: Why Haven't I Healed This Yet? Why Understanding Your Patterns Isn't Enough A Somatic Healing Map for Lasting Change The 3 R’s of Transformational Change Regulate: How Nervous System Regulation Changes Patterns Roots: Healing Deep Emotional Wounds Re-Orient: Changing Deeply Rooted Beliefs and Patterns How to Go Deeper in Your Healing Journey Resources: Meditations To Help You Regulate Meditations To Get To The Roots Meditations To Re-Orient ANNOUNCEMENT: Applications are 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! 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 APPLICATIONS 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.

What if you could experience some of the profound emotional insights and altered states of consciousness associated with psychedelics, without taking any psychedelics at all? A fascinating new study suggests that we may be able to do just that! Researchers studying Regenerating Images in Memory (RIM), a body-centered emotional processing method, found some surprising similarities between RIM and psychedelics, both in participants' brain activity and in their subjective experiences. And this is especially interesting for emotional healing because both RIM and psychedelics may help us access emotions, memories, and parts of ourselves that can be difficult to reach through ordinary conscious thought. In this episode of Somatic Healing Meditations, I'm diving into the findings of this 2025 study, including the psychedelic-like experiences participants reported, what researchers observed in their brains using EEG, and what this might mean for healing deeply rooted emotional patterns. I'll also share my own experiences with both psychedelics and RIM, including why RIM has become my favorite emotional processing method and how it's helped me create meaningful, lasting changes in my own life. If you're curious about psychedelics, somatic healing, altered states of consciousness, or how we can access and heal the deeper emotional patterns that shape our lives, I think you'll find this research fascinating! This is an educational episode from my The How of Healing Series, and doesn’t contain a meditation. In this episode: Psychedelic-Like Effects Without Drugs? What Is Regenerating Images in Memory (RIM)? RIM, Psychedelics & EEG Brain Activity Psychedelic-Like Experiences During RIM My Experience With Psychedelics vs. RIM Healing Deep Emotional Patterns With RIM RIM Study Findings: Anxiety, Depression & Stress Resources: Study: How is a psychotherapeutic process like a psychedelic drug? Neurocognitive evidence for a novel mechanism of action with Regenerating Images in Memory The Science of RIM Explained: Regenerating Images in Memory (RIM): What It Is + How It Works Find all my Guided RIM Meditations here! The RIM Institute ANNOUNCEMENT: Applications are 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! Just a few more days to enroll in my Somatic Self-Love Retreat in Costa Rica 2027. Enroll 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 APPLICATIONS 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.

Have you ever wondered why you can understand a pattern so clearly, know exactly where it comes from, and still find yourself repeating it? So much of what drives our emotions, reactions, beliefs, and behaviors happens beneath the level of conscious awareness. And sometimes, no matter how much insight we have or how much work we've done on ourselves, understanding a pattern isn't enough to actually change it. This is one of the reasons I love Regenerating Images in Memory (RIM) so much. RIM is a body-centered emotional processing method that helps us heal old emotional wounds, process difficult emotions and memories, and change deeply rooted beliefs and patterns that may be operating beneath our conscious awareness. In this episode of Somatic Healing Meditations, I’m taking you deep into what Regenerating Images in Memory is, how RIM works, and why I believe it can create such profound change. I’ll share how RIM helped me transform my own anxiety, inner critic, and long-standing emotional patterns, and explain how RIM works with the body and subconscious to help us create change at the roots of our issues. We’ll also explore the fascinating science behind RIM, including memory reconsolidation and new research into what happens in the brain during a RIM session, with some surprising parallels to psychedelic experiences. If you've done a lot of work on yourself and still find yourself getting pulled back into familiar patterns, this episode may help you understand why and introduce you to an entirely different way of working with what's underneath them. Perfect for learning about Regenerating Images in Memory (RIM), somatic emotional processing, memory reconsolidation, subconscious healing, emotional healing, and changing deeply rooted patterns Episode timing: Why Do We Keep Repeating Patterns We Understand? How RIM Healed My Anxiety and Inner Critic What Is Regenerating Images in Memory (RIM)? How Does RIM Work? RIM and Memory Reconsolidation RIM's Surprising Similarities to Psychedelics How RIM Helps Us Access Our Deepest Feelings RIM, Self-Love, and Emotional Healing Final Reflections: Healing Beyond Understanding Resources: Find all my Guided RIM Meditations here The RIM Institute Goodbye Hurt and Pain by Dr. Deb Sandella Study: How is a psychotherapeutic process like a psychedelic drug? Neurocognitive evidence for a novel mechanism of action with Regenerating Images in Memory ANNOUNCEMENT: Applications are 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! Enrollment closes soon for my Somatic Self-Love Retreat in Costa Rica 2027. Enroll 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 APPLICATIONS 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.

Most of us deeply want to be ourselves and to feel seen and accepted for who we really are. So why do we still find ourselves people-pleasing, performing, making ourselves smaller, or trying so hard to be who we think we should be? The places where we struggle to be authentic often have deeper roots than we realize. What looks like people-pleasing, performing, or being “fake” can actually be a self-protective response, shaped by the places where being fully ourselves hasn’t always felt safe or where acceptance and belonging have felt uncertain. In this episode of Somatic Healing Meditations, I’ll guide you through a compassionate exploration of your inauthentic self and the deeper reasons you may find it difficult to be fully yourself. By connecting with this protector part, you can create more safety and self-acceptance within, giving you more freedom to be authentic in your life and relationships. Perfect for healing people-pleasing, perfectionism, fear of rejection or criticism, parts work, self-acceptance, and reconnecting with your authentic self. In this episode: Inauthenticity is a self-protective strategy Healing Meditation For The Inauthentic Self Related: More Body-Centered Parts Work Meditations Read More About Your Inauthentic Self And How To Heal It ANNOUNCEMENT: Applications are 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! Enrollment closes soon for my Somatic Self-Love Retreat in Costa Rica 2027. Enroll 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 APPLICATIONS 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.

Self-love affirmations are supposed to help us feel better about ourselves … which can make it especially confusing when sometimes they seem to do the opposite. When we repeat things like “I am enough” or “I love and accept myself” but don’t actually believe them, affirmations can feel fake or even create resistance in our bodies and psyches. That’s because many of our beliefs about ourselves are rooted much deeper than our conscious thoughts. In this episode of Somatic Healing Meditations, we’ll explore a more authentic alternative I call “iffirmations,” which can help us get unstuck by opening our minds to new possibilities, creative solutions, and more supportive ways of thinking without forcing ourselves to believe something that doesn’t feel true. And because iffirmations often feel more authentic, soft, and inviting in our bodies, they can help soften resistance and support nervous system regulation while creating a gentle bridge between where we are now and where we want to be. Then I’ll guide you through a self-love iffirmation meditation to help you soften toward yourself, listen more deeply to what’s real inside of you, and build a more loving relationship with yourself from the inside out. Perfect for self-love, self-acceptance, limiting beliefs, emotional healing, and a more somatic approach to affirmations. In this episode: Why Self-Love Affirmations Can Feel Fake Self-Love Iffirmation Meditation Body Scan Breathing to drop in Iffirmations to Cultivate More Self-Love Learn all about Iffirmations here Related: Meditation For Secure Attachment with Yourself Related: Embodied Self-Love Series Read the Self-Love Iffirmations here 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.

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.