Be Here Now: A Somatic Meditation To Slow Down & Feel

Be Here Now: A Somatic Invitation to Slow Down & Feel

We live in a world that moves fast—
⚡️ Too fast for the pace of healing.
⚡️ Too fast for the body to feel safe.
⚡️ Too fast to notice what’s happening inside.

In this culture of productivity and urgency, we're often taught that presence is a luxury—something we’ll get to after we’ve done everything else. But the truth is: presence is not a luxury. It’s a lifeline.

And your body?
Your body is already here.
In this moment.
🌿 Waiting for you to return.

The Pace of the World vs. The Pace of the Body

While the world rushes forward, your nervous system is wired for a much slower rhythm—one of breath, sensation, and subtle attunement. It speaks not in words or checklists, but in felt sense, tension, warmth, tingling, contraction, and release.

When we move too fast, we override those signals.
We leave ourselves.
And we begin to feel anxious, scattered, stuck, or numb.

But when we slow down,
when we take a breath and feel what’s truly here—
🌀 We return to the present moment.
🌀 We return to our bodies.
🌀 We return to ourselves.

Presence Is a Somatic Practice

To be here now is not just a concept.
It’s a somatic experience.
It’s the gentle art of noticing:
🌬️ The texture of your breath
🤍 The quiet ache in your chest
🌸 The way your shoulders rise ever so slightly when something tender arises

Presence happens through the body, not the mind.
And the beautiful thing is: it’s often easier than we think when we know how to connect with our body in a safe, regulated way.

This Week’s Somatic Meditation

In this week’s episode of Somatic Healing Meditations, I’m guiding you through a gentle practice to be here now—not as an idea, but as a felt experience.

We’ll practice:

✨ Softening into presence
✨ Attuning to the body, the breath, and the feelings that are already here
✨ Using Self-Havening and Iffirmations to regulate the nervous system and reconnect with the richness of your inner world

This meditation isn’t about fixing or efforting.
It’s about remembering.

Because being here now is not something we force—it’s something we allow.

And often, all it takes is a quiet pause,
a moment of gentle connection,
to come home to yourself again.

If Being Here Now Feels Hard…

If you notice that slowing down is difficult, that presence feels unreachable, or that your system gets stuck in urgency or overwhelm—you're not alone.

Many of us have nervous systems shaped by years of needing to move fast to stay safe or feel worthy.

Last week’s episode, Overcome Time Anxiety: A Somatic Meditation To Break the Cycle of Urgency And Pressure, may be the perfect support to begin softening those patterns. It’s designed to meet you gently right where you are.

You Are Not Behind. You Are Just Moving at the Pace of Your Body.

There is no need to rush your healing.
There is no prize for speed.
There is only this moment.
This breath.
This body.
This quiet invitation to return.

So if you’re ready to reconnect with the now—
with the safety and wisdom of your body—
🎧 I invite you to listen to this week’s episode.

Be Here Now: A Somatic Meditation to Slow Down & Feel

Episode timing:

00:00 - How to learn to Be Here Now
04:39 - Somatic Meditation To Slow Down & Feel: How to do Self-Havening
08:09 - Somatic Meditation To Slow Down & Feel: Orienting to the present moment
17:52 - Somatic Meditation To Slow Down & Feel: Iffirmations to Be Here Now
26:04 - Conclusion

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

Learn more about Havening Techniques and the science behind them

Learn all about Iffirmations here

Havening Techniques® is a registered trademark of Ronald Ruden, 15 East 91st Street, New York. www.havening.org

🌿 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.

READY TO GO DEEPER ON YOUR Somatic HEALING JOURNEY?

Enroll in my free mini-course: The Feel it to Heal it Mini-Course

In 5 powerful mini-lessons you’ll:

Connect with your body and emotions in a deep and supportive way.

Learn exactly what it means to “feel it to heal it” (as well as experience 4 body-centered exercises to do just that).
Gain insight into your emotional patterns and knee-jerk reactions to life.
Learn a powerful mind-body technique to soothe your distressing emotions so you can increase your comfort with your emotions.
Use your deepening body awareness as a tool for healing and authentic living.

Learn more + enroll now!

How did that Somatic Meditation To Be Here Now feel to you?

How do you feel now compared to the beginning of the meditation? What do you understand now about presence that you didn’t understand before?

Please let me know in the comments!

➡️ If you enjoyed this episode, I would love it if you would subscribe, rate, and review this podcast!

And please join me every Friday on this beautiful journey out of your head, and into your more embodied and authentic self. 🩷🩷🩷

Thanks so much for joining me today!

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Enjoy more like this: Havening Exercises, Regulation Exercises, Iffirmations, Deep Relaxation Meditations

About me

Hey, I’m Karena!

I’m a somatic emotional healing coach here to help you quickly identify and heal the subconscious blocks, old emotional wounds and self-sabotaging core beliefs that are holding you back!

Want to go deeper? Sign up for the Feel it to Heal it Mini-Course now!

Learn a body-centered approach to deep healing + wake up to the wisdom within!

deep relaxation, Havening, Havening exercise, Iffirmations, Regulate, regulation exercisehello inner lightApril 18, 2025Comment