A more regulated nervous system is within reach.
Come practice deeply soothing and effective techniques to regulate your nervous system and soothe your stress (supercharged by the power of coming together in community)!
Are you ready to find your center, quiet your mind and step off the roller coaster of stress, anxiety and overwhelm?
Welcome to the Co-Regulation Community, where you’ll find a safe and compassionate container to regulate your nervous system, strengthen your mind-body connection and find more peace within!
You can change your life by regulating your nervous system.
So many of us are going through the motions of life, pretending to be fine while stress and overwhelm bubble just below the surface…
We’re spending way too much energy overthinking, worrying and stuck in cyclical thoughts…
Somehow feeling both overly sensitive and disconnected from ourselves…
Our emotions are reactive, our moods are unpredictable and our bodies are tired and tense.
This is life with a dysregulated nervous system.
truth:
We can’t be our best selves when we’re dysregulated.
At the root of ALL of our feelings, thoughts, motivations, behaviors, and even our physiological well-being… is our nervous system.
It colors the way we experience ourselves and the world around us.
It determines the thoughts and stories that run through our heads.
It’s the foundation for our reactions, choices, and perceptions.
And it powerfully dictates how we feel.
When we’re dysregulated, we’re stuck operating from the primal stress and trauma centers of our brain. When these parts of our brain are in the driver's seat, our higher brain functions are out of reach, leaving us stressed, triggered, and overwhelmed. Our thoughts are more reactive and cloudy, and life feels more chaotic, hopeless, and out of control.
When we regulate our nervous systems, we effectively move out of the primal stress response centers and step into our higher thinking centers, which benefits every aspect of our well-being!
Our prefrontal cortex, the hub of our compassion, creativity, and calm (as well as higher-level thinking, planning, and discernment) becomes accessible. We think clearer, feel calmer, experience less stress, and can thrive and be our best selves.
It’s like upgrading from survival mode to thriving mode.
I created The Co-Regulation Community so you can experience deep stress relief that cultivates resilience and calm in your nervous system and body.
Release habituated patterns of stress, anxiety and overwhelm - while cultivating new, healthier patterns deep in your nervous system.
Regularly practice soothing and effective body-centered techniques to find healing, become less reactive, and soothe your stress.
Learn powerful, life-long tools that empower you to find balance and clarity even under stressful circumstances.
Introducing …
The Co-Regulation Community
Unlimited Drop-in Nervous System Regulation Classes - As a member, you’ll have access to unlimited live regulation classes specifically designed to help you heal your nervous system and move out of stress into more resilience and peace.
Learn Powerful Tools + Techniques - You’ll learn incredible techniques to help you regulate your nervous system and manage your stress (such as Havening Techniques®, gentle breathwork, vagal toning practices, heart coherence exercises, and somatic meditations).
Effective Guidance + Coaching - Each regulation session is lovingly guided with clear instruction that meets you where you are (and takes you into more peace and wholeness).
The Power of Community - Nervous system regulation is more powerful when it’s done together! Whether you’re a seasoned pro or brand new to the world of nervous system regulation, you’ll find a warm welcome and endless opportunities to learn and grow.
On-Demand Resource Library - Recorded regulation exercises (ranging from 5 - 25 minutes) are available to you anytime in the resource library for times when you can’t attend live OR want more support between live sessions!
Bonus Deep Dive Workshop 1x/month - To be deeply regulated, we must process our emotions effectively. In these bonus deep dive workshops, you’ll learn emotional processing tools that can help you release old baggage and lighten your load.
Low Monthly Membership Fee - We believe everyone should have access to the life-changing benefits of nervous system regulation, which is why we’ve made our membership incredibly affordable.
*Membership is open to individuals of all backgrounds and experience levels. No prior experience with somatic practices is necessary - all are welcome!
The Investment
The Co-Regulation Community is more than just a community, it’s a holistic support system for your nervous system. We’re all about boosting your well-being by creating a unique space where you can go deeper and create more regulation within.
$33.00
every month
Cancel anytime.
How exactly do the regulation classes work?
As a member, you get unlimited access to the live nervous system regulation classes.
These 25-minute classes combine clear instruction and education with plenty of time spent actually regulating, so that you leave feeling deep relief AND you create deep change in your nervous system over time.
(Think of them like yoga or exercise classes, but we’re practicing Havening, Somatic Meditations and gentle breathwork together.)
There’s also a resource library full of recorded regulation exercises available to support you even when you can’t attend live.
Tools + Techniques
These are the powerful tools and techniques we practice together that make the Nervous System Regulation Classes so effective!
Havening Techniques
Havening is a powerful somatic technique that utilizes the power of neuroplasticity to help you calm deep parts of your nervous system. Havening gently rewires the brain’s response to stress and creates more space for growth.
Gentle Breathwork
There are a lot of breathwork techniques out there that are overstimulating and fast paced. Not here! We use extremely gentle and comfortable breathwork techniques to soothe your body and brain.
Vagal toning exercises
Elevate your well-being with Vagal Toning Exercises. These powerful techniques gently stimulate your vagus nerve, fostering a state of calm and resilience. Enhance your nervous system regulation effortlessly, inviting balance and harmony into your life.
Somatic Meditations and Practices
If you like my podcast, you’ll love these classes! Just like in my podcast, I teach a range of techniques to increase your interoceptive awareness, strengthen your mind-body connection, and tone your vagus nerve.
Heart Coherence Exercises
Centering your awareness in your heart and creating more coherence between your heart and brain has been shown to have profound benefits for our physical and psychological well-being.
1x / month Deep Dive Emotional Processing Workshops
Processing your emotions effectively is an integral aspect of maintaining a well-regulated nervous system. These workshops will help you dive below the surface of your thoughts and process the emotions held in your body using Regenerating Images in Memory®.
cumulative effects:
Harness Neuroplasticity to Make Real Change
Think of regulating your nervous system like you think of strengthening your muscles or flossing your teeth. The more you do it, the greater the cumulative benefits to your overall well-being.
So, if you only work to regulate your nervous system when you’re stressed, overwhelmed, or spiraling, that’s a really powerful thing to do … but it’s not enough. It’s so much better than not regulating at all, but it’s like only flossing when you’re gums are already bleeding.
Frequency and consistency must be part of your nervous system regulation routine if you want to make real change!
the Co-Regulation Community will support you to:
Regulate Your Nervous System
Experience the profound benefits of somatic practices and body-centered regulation techniques as you learn to shift your nervous system state and navigate life’s challenges and stresses with greater ease and resilience.
Increase Your Mental and Emotional Well-Being
Dive into a supportive community where you'll discover transformative practices and tools to nurture your mind and heart. From gentle breathwork to guided somatic meditations, The Co-Regulation Community offers a wealth of resources to help you cultivate resilience, clarity, and inner peace.
Decrease Your Stress, Anxiety, and Overwhelm
Clear accumulated stress from your nervous system and body while also cultivating a greater sense of calm, clarity and well-being in your everyday life. You’ll also boost your capacity to handle stressors in a more aligned and resilient way in the future.
Strengthen Your Mind-Body Connection
Somatic regulation work fosters a deep sense of integration between your mind and body, allowing you to experience a greater sense of wholeness and connection. By tuning into the sensations, emotions, and wisdom of your body, you can access valuable insights and resources that support your overall healing journey.
Experience Greater Self-Compassion and Self-Awareness
Through lovingly guided regulation practices, you'll learn to cultivate a deeper understanding of yourself, embrace your inner wisdom, and nurture a kinder relationship with yourself. As you become more attuned to the subtle signals and sensations in your body, you’ll get a much deeper sense of who you truly are and what you truly need to heal.
Practicing nervous system regulation offers profound benefits that extend to all areas of your life, such as:
Increased resilience
A quieter mind
Deeper connection with your authentic self
Becoming less reactive
Responding to life more mindfully
A more whole sense of self
Increased capacity to be calm and grounded
Access to flow states and creativity more readily
Stronger connection with the wisdom of your body
You may be wondering:
What is co-regulation?
Our nervous systems are innately influenced by the nervous systems of those around us at every moment. As mammals, we automatically and instinctively notice, attune to, and harmonize with the nervous systems of the people we interact with.
Have you ever noticed that it’s so much easier to find calm and feel centered when you’re in a group of people who are also calm and centered (think a yoga class or a meditation retreat)? … Maybe you’ve felt the contagion of laughter or the heightened excitement of cheering for your favorite team in a crowd of people all cheering with you ... Or maybe you’ve had the unfortunate experience of having your stress and anxiety levels rise dramatically just by spending time with a person who’s living in a state of dysregulation.
These are all examples of co-regulation in action! It automatically happens to us all the time and plays a significant role in our everyday lives.
In the Co-Regulation Community, we use this innate capacity to our advantage by coming together consciously to bring our nervous systems into balance.
This helps us find deeper levels of regulation in our own systems + enhances the effect of our regulation efforts. And, YES, this can happen over zoom (although it’s stronger in face-to-face settings.)
The world is dysregulating + we’re all living with high levels of accumulated stress in our nervous systems.
If you’re swimming in a sea of anxious thoughts, reactive emotions, physical tension, and stress … you’re not alone! How modern life is structured and the pace of our world causes our nervous systems to get stuck in cyclical stress and trauma responses.
And, the trickiest thing is that we can’t talk ourselves out of these stress cycles. We can’t rationalize with our nervous systems.
We have to regularly practice body-centered techniques to bring our nervous systems into a more regulated state. And that’s exactly what The Co-Regulation Community is designed to help you do!
The more we regulate our nervous systems, the more we create conditions that support our healing, overall well-being, and personal growth.
Hello! I’m Karena.
I’m so deeply passionate about nervous system regulation, because I’ve been where you are.
I used to live in a chaotic fog of constant tension, self-criticism, self-doubt and overwhelm. My anxiety was so high (and my self-worth was so low) that I held myself back from using my voice, going for my dreams or even taking a deep breath.
It was an absolute revelation when I learned about nervous system regulation!
Learning to effectively regulate my nervous system has helped me reconnect with my body, calm my thoughts, lower my anxiety, and has given me tools to move towards my authentic joy and peace more and more each day!
Come join me in The Co-Regulation Community to reclaim your calm and revitalize your life!
Get instant + unlimited access!
Regulate regularly in the Unlimited Drop-in Nervous System Regulation Classes!
Get support any time you need it with the On-Demand Resource Library!
Go even deeper with the Bonus Deep Dive Emotional Processing Workshop 1x/month!
Connect with others on this beautiful healing journey in the Community Forum!
Learn life-long skills as you practice Effective Tools + Techniques for Nervous System Healing!
Be lovingly guided closer to the true you with the Effective Guidance + Instruction!
Frequently Asked Questions
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Are you ready to increase your capacity for resilience, self-compassion, and inner peace? Have you been looking for a more effective approach to connect with your body and the present moment? Are you tired of living in chronic patterns of stress, anxiety, and overwhelm?
This membership teaches safe and effective techniques for anyone looking for real and tangible nervous system regulation.
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The live regulation classes last 25 minutes and combine clear instruction and education with practicing effective nervous system regulation techniques.
Most of the 25 minutes are spent practicing gentle and effective body-centered regulation techniques because practice is what’s going to maximize your nervous system healing in both the long and short term. The classes are specifically designed so that you feel better immediately and your nervous system increases its capacity for peace, calm, presence, and resilience over time.
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There are 4 live nervous system regulation classes/week (although some weeks vary slightly). They last 25 minutes each. Here are the times listed in different time zones:
Class times - US time zonesSundays at 6pm pacific | 9pm eastern
Tuesdays at 8am pacific | 11am eastern
Wednesdays at noon pacific | 3pm eastern
Thursdays at 7pm pacific | 10pm easternClass times - UK (These times are daylight times and will change according to daylight savings time in the US. )
Tuesdays at 4pm
Wednesdays at 8pm
Fridays at 3am
Mondays at 2amClass times - India (These times are daylight times and will change according to daylight savings time in the US. )
Mondays at 6:30am
Tuesdays at 8:30pm
Thursdays at 12:30am
Fridays at 7:30am(Recordings of these classes are also available in the online membership portal.)
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Yes! Whether you’re a seasoned pro or brand new to the world of nervous system regulation, you’ll find support and guidance that meets you where you are!
The tools and techniques we practice together are simple but powerful, and their effectiveness will increase the more you practice them.
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Most people who utilize these tools will start to notice differences almost immediately. You’ll leave each regulation session feeling different than when you came in!
Plus, the effects of these tools are cumulative - the more you practice them, the greater the difference you'll experience!
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The techniques employed are the same ones that I share on my podcast, but the forum is very different! When we come together in community to practice, there’s a deepening that makes these live regulation sessions more effective and more personal.
In the live regulation sessions, I’m holding space for everyone attending, and our nervous systems are harmonizing together. (Just like it’s easier to meditate and get quiet inside when you’re in a group that’s meditating, it’s easier to regulate when you’re in a group that’s regulating together.)
Plus, joining the community gives you more incentive to REGULARLY practice these amazing techniques, so they create more healing in your nervous system and become lifelong skills
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Upon purchase, you'll be given immediate access to a private online portal where you can find the full calendar of events, the on-demand resource library, and instructions on how to join the community forum and attend live sessions.
The live regulation classes are done together on Zoom while simultaneously being live-streamed into the community forum. You’ll need internet access to attend.
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Yes! You can easily cancel anytime from within the online membership portal or by emailing karena@helloinnerlight.com
You’ll be charged monthly until you cancel. Your access to the membership will continue until the end of the existing subscription period and will terminate at the completion of that period.
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Nope! Show up as you are - whether you want to be seen or not. Some people experience more connection and community when they have their cameras on, but there’s no expectation for you to have your camera on.
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No - all you need is an internet connection! It’s helpful if you are in a place where you feel comfortable doing Havening, making sound, and closing your eyes. You’ll also be more comfortable if you’re wearing clothing that you can easily do belly breathing in.
Nervous system regulation is better together!
Imagine having a reliable way to decrease your stress, overthinking, anxiety, and emotional turbulence… While simultaneously increasing your capacity for peace, calm, clear thought, compassionate perspective, happiness, playfulness, and overall well-being.
That’s the power of nervous system regulation.
$33.00
every month
Cancel anytime.
At hello inner light, we believe Black Lives Matter, we stand for LGBTQIA+ rights, and we respect and celebrate all aspects of people including race, gender expression, sexual orientation, ability, neurodivergence and socio-economic background. We know that your uniqueness is an important part of your strength - and we’re here to support you in stepping into your power, living in alignment with your authenticity and shining your light.
