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 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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