Somatic Healing Meditations

• Break the Cycle of Procrastination: Havening To Move Forward Without Force

  If you’ve found yourself stuck in cycles of procrastination — even when you want to move forward — this episode will help you understand what’s really happening beneath the surface. Procrastination isn’t a character flaw. It’s often a protective response from your nervous system, signaling that something inside doesn’t feel safe, ready, or supported yet. And, pushing yourself harder or relying on willpower usually makes the cycle worse. What you actually need is to listen to your body and bring it back to a felt sense of safety. In this gentle Havening meditation, I’ll guide you through soothing touch and a series of iffirmations — compassionate “what if” questions — to help you calm your nervous system and reconnect with your inner motivation. This practice will support you in moving forward without force, at the pace of your body and in the direction of your truth. In this episode: How to Move Forward When You’re Stuck in Procrastination Havening Exercise to Move Forward Without Force Self-Havening explained Guided Self-Havening to regulate your nervous system Squeeze and Sigh Get a Felt Sense of Your Procrastination Iffirmations To Break the Cycle of Procrastination Learn more about Havening Techniques and the science behind them Learn all about Iffirmations here Related: Enjoy more Iffirmation Meditations Havening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org Iffirmations To Break the Cycle of Procrastination Iffirmations to accept where you are: I’m stuck in a cycle of procrastination right now. What if it’s okay to be stuck sometimes? What if there’s nothing wrong with me for procrastinating? What if this is just the state of my nervous system right now? What if this procrastination actually makes sense in a way? What would it be like to stop fighting with my procrastination? What would it be like to soften my heart to myself in this moment? Now, check in with yourself. How does it feel to accept where you are right now? [Note: please feel free to repeat the above iffirmations several more times before moving on to the next iffirmations.] Iffirmations to Move Forward Without Force: What if it’s safe for me to move forward now? What if I can begin to do what I need to do? What would it be like to open to the possibility of taking a step forward? What if it’s okay to start small? What if I don’t have to do everything, I can just take one step? What if there’s a way forward that feels safe and true? What if I can do it gently, one step at a time? What if small steps are more powerful than I think? What if I can trust the momentum that comes when I soften and start small? What if clarity comes as I take gentle steps? What if it’s safe to choose one small thing to focus on now? Now, ask your body how you might move forward now. Can you imagine a manageable next step? Can you imagine yourself moving forward with softness? What other support do you want or need to move forward authentically? 🌟 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 Somatic Healing Sessions with Karena

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• The Truth Will Regulate You (A Somatic Meditation for Emotional Honesty)

  In a world that teaches us to minimize our emotions and push past our needs, so many of us have become disconnected from our deeper selves and our true feelings. But here’s the thing: being honest with ourselves about what we’re actually feeling is where authentic healing begins. Emotional honesty is also deeply regulating. When we stop pushing away what’s true and start gently acknowledging it, the nervous system begins to settle. The fog clears. And we come back into relationship with ourselves. In this episode of Somatic Healing Meditations, I guide you through a soothing somatic meditation using Regenerating Images in Memory®—a practice designed to help you reconnect with your emotions, uncover hidden needs, and bring loving attention to the parts of you that have been quietly waiting to be seen. This is not about getting stuck in your feelings—it’s about letting them move through you, so you can feel more clear, grounded, and whole. 🌀 Press play and experience the healing power of emotional honesty. In this episode: The Healing Power of Emotional Honesty Somatic Meditation for Emotional Honesty (using Regenerating Images in Memory) Related: Enjoy more Regenerating Images in Memory meditations here 🌟 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 Somatic Healing Sessions with Karena

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• Be Here Now: A Somatic Meditation to Slow Down And Feel

  Be here now. 😌 It’s a phrase we’ve all heard countless times—but what does it really mean? And how do we actually live it, especially when the world feels overwhelming and our thoughts won’t slow down? In this episode of Somatic Healing Meditations, you’ll be gently guided into presence—not by efforting, but by softening. By slowing down. By feeling what’s already here. Because your body is always in the present moment—and turning toward it with compassion can shift everything. 🫶 From a somatic healing perspective, slowing down and attuning to what’s real in this moment isn’t just helpful… it’s essential. It interrupts the spirals, regulates the nervous system, and reconnects us with something steady and true inside ourselves. If your system is craving calm, clarity, or simply a moment to be, this episode is an invitation to come home to your body—and discover the quiet kind of healing that lives in presence. In this episode: How to Be Here Now Somatic Meditation To Slow Down & Feel: How to do Self-Havening Orienting to the present moment Iffirmations to Be Here Now Learn more about Havening Techniques and the science behind them Learn all about Iffirmations here Related: Enjoy more Deep Relaxation Meditations here If being here now is really hard because you’re spinning in urgency and anxiety, try Episode 071 first: Overcome Time Anxiety: A Somatic Meditation To Break the Cycle of Urgency And Pressure Havening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org 🌟 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! 🌿 Iffirmations To Be Here Now 🌿 What if I can simply be here now? What if I don’t have to force myself back—what if I can just return to my senses in this moment? What would it be like to reconnect with my body, gently and without judgment? What if every time I come back to my body, I come back to myself? What if I can allow my presence to soften into this moment, more and more? What if it’s safe for me to be here now? What if I could give myself permission to be here with my body and my feelings—just as they are? What would it be like to welcome myself back, more and more, with each breath? What if I can release the pressure to be anywhere but here? What would it feel like to meet myself with kindness, right here and now? What if, beneath all the noise, there’s a quiet presence that’s always here? What if this presence is always within me—and I can choose to connect with it at any time? More and more, I allow myself to slow down and feel. More and more, I choose to be here 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 Somatic Healing Sessions with Karena

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• Overcome Time Anxiety: A Somatic Meditation To Break the Cycle of Urgency And Pressure

  We live in a world that encourages hustle, runs on urgency, and glorifies toxic productivity. No wonder so many of us struggle with time anxiety. But time anxiety isn’t just stress about your schedule—it’s a felt sense of unease. It’s a nervous system stuck in urgency, and a body that never learned it’s safe to slow down. In this episode of Somatic Healing Meditations, I guide you through a gentle Self-Havening meditation designed to help you release the pressure and begin to rewire the patterns that keep you stuck in urgency, overwhelm, and panic. This isn’t about time management—it’s about nervous system healing. If you’ve been feeling behind, overwhelmed, or unable to stop rushing, this practice is for you. Let this be your invitation to feel safe slowing down—and to build a more spacious, supportive relationship with time. 💜 In this episode: Understanding Time Anxiety Somatic Meditation To Overcome Time Anxiety How to do Self-Havening Get a Felt Sense of Your Time Anxiety Havening with Distractions to Regulate and Rewire Learn more about Havening Techniques and the science behind them Related: Enjoy more Nervous System Regulation Exercises Havening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org 🌟 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 Somatic Healing Sessions with Karena

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• Compassionate Body Scan Meditation

  Compassion is more than a feeling—it’s a healing state of being. It softens our inner harshness. It helps us stay present with pain rather than pushing it away. And it creates the spacious, tender inner conditions that allow true healing to take root. This guided Compassionate Body Scan is not just a meditation—it’s a somatic experience of being with yourself in a new way. During it, you’ll be gently led into a deeply embodied sense of compassion before journeying through a slow, soothing body scan. This gentle practice is about meeting yourself—each sensation, each emotion, each part of you—with warmth, presence, and care. If you’re longing to feel more connected, supported, and safe in your own body, this meditation is for you. Let compassion lead you home In this episode: The Healing Power of Compassion Compassionate Body Scan Meditation: Dropping In with Soothing & Regulating Breathing Feeling Compassion Within Rotation of Consciousness Body Scan Related: Enjoy 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 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 Somatic Healing Sessions with Karena

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