INNER ALCHEMY | karen johnson

Power of Silence – Unlocking InnerSpace

We live in a world where many of us are frequently overwhelmed.  A silent pause becomes vital for real connection with your true self.  Focused, deliberate silence has the power to restore balance and inner peace.  Silence stills you.

All of us are interested in healing and living authentically.  If we want to be healthy, we need to cultivate times of silence in our lives.  Not the cut off isolating silence that many may live in but a silence fostering connection with the inner voice of your true self.  When you are unable to hear your inner voice, it can leave you feeling lost or numb.


Drowned out by Noise

Have you noticed that life seems to be getting louder?  So much noise surrounding us.  Noise is not only about sound, it is also about sensory overload:  the constant hum and stimulation to all our senses, emotions and how you think.

Many feel afraid of silence and are constantly avoiding it.  They will find anything to fill the void and have lost touch with the wonders that silence can bring.

In my 20s silence was unbearable and I dreaded the emptiness it created.  I always needed some sort of distraction going on: silence left me feeling unsettled and uncomfortable.  I didn’t realize then it wasn’t the silence I was trying to avoid, it was myself.   I hadn’t yet experienced meditation or had any sense of my spirituality or living in an authentic way.   I didn’t know who I was and, in retrospect, think I was afraid of finding out.

The trouble when we experience this constant bombardment of noise is that it becomes an obstacle to our own inner calm, peace and our connection within ourselves and our transcendent experiences.


Authentic Silence

Silence is not isolation:  insight, wisdom, and peace come to us in the silence.

Silence is a mysterious and immeasurable realm and can be a profound and underrated, underutilized resource in modern-day society.

Have you ever sat and let yourself listen to nothing? In silence we hear new sounds and enter into new realms.  Experiencing authentic silence in your heart allows you to welcome the divine grace that streams within the silent sounds.

Silence is not absence … silence is the presence of us all.





Mindfulness | 5 Minute Practice

Start by focusing on your breath and watching your thoughts roll by without getting tangled up in them.

With 5 minutes of mindfulness at the beginning of the day it helps you move through your day centred, with clarity, calmness, and presence.


Mindfulness | Balancing Break

If you feel out of balance at any time during the day, take a moment and allow yourself a slow, deep breath, and tune into your body.  Feel your feet on the ground.  Let your awareness move slowly up through your feet and then up your legs and hips.  Then the trunk of your body and to your back and shoulders.

If you detect any tension along the way just breathe it away.  Gradually move your awareness’ to your arms and hands and then to your neck and head.  Take another deep breath and feel yourself here… in the present moment and return to your day.


Inspiring Change through Empowerment… bringing balance to the body, mind and spirit

Karen Johnson

Shamanic Healer | Somatic Experiencing Trauma Resolution |  Energy Medicine Specialist | Intuitive Consultant | Family Constellation Therapist | Mindfulness Practices

Shapeshifting Obstacles into Advantages


Change always starts with confusion… difficult to be creative and inspired if we cannot allow chaos or confusion in.  We are not born to live life in pain, confusion and sadness rather to transform our lives through greater knowledge and understanding of ourselves and the world.

The faster our world moves and the more chaotic our lives, the more instability we all face. This unpredictability influences our bodies, relationships and environment.   There has never been a better time to use the primordial art of shapeshifting to help guide us on our journey.

Enter into the world of higher energy and celebrate the symbiotic relationship between nature and humans.  When in balance this is a place of harmony, peace, serenity and wholeness.


What is Shapeshifting?

The core principle of shapeshifting is the process of transforming from one energetic state to another.  Based on the philosophy that everything is made up of energy, we are all linked to one another through this energetic field.

It is our ability to change the shape of an energy field.   The purpose is to amalgamate with the strength, wisdom, and power of what you are joining with to obtain new learnings.


Shamanic View

A shaman is someone who journeys to other worlds and uses the wisdom and energy from these other realms to affect change in this world.

Shamans describe shapeshifting as another element of ‘the dream or dreamtime’ and the world is as we dream it.  To change ourselves and to change the collective we need to shapeshift the dream which is our perceived reality.

Shapeshifting remains a potent way of creating change.  Stimulating a wider scope of your consciousness through the power of journeying and bridging the gap to access the subconscious and superconscious.



It always begins as a dream.  The world we experience today once started as a dream in the hearts and minds of visionary people who believed they could create change.  That same power of creativity is held within you.

If your objective is finding a new direction, feeling comfortable within your own skin, changing your career, improving relationships, working on the collective and changing the world, it is essential to recognize that everything begins as a dream.


Changing the Vision…
Changing your Reality

Imagine a world where you could fine tune how you perceive your life and create real influence and transformation in your reality.

Shapeshifting allows you to transcend that threshold.

To shapeshift adjust how you see your life.  Summon transformation into what you have identified as your perceived reality.  Suspend and eliminate dysfunctional patterns, release inherited trauma, and reorient and reconnect to your purpose and passions.  Redirect your energy towards more spectacular outcomes and you change your reality… and that of the global collective.

How to Shapeshift in Modern Times



Inspiring Change through Empowerment…
bringing balance to the body, mind and spirit

Karen Johnson

Shamanic Healer | Somatic Experiencing Trauma Resolution |  Energy Medicine Specialist | Intuitive Consultant | Family Constellation Therapist


Discover the Path to Inner Knowing

How do you unlock your inner knowing and intuitive, creative nature?

Wonder why some seem to have an endless supply of creative ideas, thinking outside the box?  While others face repeated obstacles where inspiration feels like it never gets through.

What’s the difference?  Why does one person have a steady stream of ideas pouring through them and another appears to be without any?


What is Knowing?

Inner knowing is difficult to define.  It’s different than knowledge which entails an intellectual acquiring and organizing of information and is an external process.  Whereas inner knowing is more an emotional and spiritual practice, very much an internal process.

True intuitive inner knowing is sensory not verbal.  It is felt within also can be recognized as felt sense or gut instincts.  We all have had an experience where we followed through on a gut feeling.  This instinct plays a major role in our day-to-day lives.  It’s a primal, unconscious feeling as well as a living intelligence within us driving us to act without knowing why or how.  This intelligence is clear and has no attachment to any outcome.


What Blocks our Inner Knowing?

Inner knowing can never be given to you nor taken from you.  It is inherently part of who you are.

Fear and anxiety prove lethal to creativity, imagination, and inner knowing.   Fear initiates an automatic shutdown, squeezing everything so tightly that nothing can move.

Obstructions do happen anytime: activated by childhood experiences, old negative beliefs; provoked by current life events resulting in the squelching down of any creative growth.

There can be current or past situations causing distress  resulting in the same outcome:  internal stoppage.  It’s frustrating stuck between something we don’t always understand.


EXPLORE:  Tune into Inner Knowing
Choose a situation in which you’ve been fluctuating between two choices.   Slow Down.  Take a deep breath and a moment to settle.  Hold each option within your awareness.  Then notice what happens in your body and emotions. 

Is there tightness, constriction, a gripping in your belly?  A warmth, softening, or expansiveness. Are the sensations positive or negative?  Pleasant? Unpleasant? Give yourself time to feel the responses. You may not get a clear answer right away, but keep going back to your body holding the question and you’ll develop a sense of what is right for you.


True Knowing?  Reaction?  Desire?

The simple fact is we frequently spend much of our days in judgment or reaction to a person or situation trying to predict the outcome.  This is not inner knowing.

Yes, that can feel like a gut reaction but it’s really built on our fears, insecurities, and old hurts.  Sometimes we get the mistaken idea that this is our true inner knowing speaking to us because it comes into our heads so quickly.  How do we tell the difference between inner knowing and wishful thinking?

First, recognize something is off.  Many of us travel through life on automatic: no questions or realizations.  As we realize there is something more to us and start to look below the surface, that is when we start to align with our inner knowing again.

We then can begin to surface realizing that something quintessential is no longer connected.  Whether it is the start of missing something that should be there, or the first grain of awareness and discovery that there is something more.


EXPLORE:  What’s your Personal Brand?
Write a description of your life.  Take 10 minutes. No editing, no judgments just a flow of consciousness.  Read it and find every word that conveys a painful or scary undertone.  Language has power and a consciousness to create.  Good or Bad.

Hold the intention of connecting with your inner knowing and find every word that is stressful and substitute something uplifting, liberating, calming (e.g., uncertain to open, angry to calm, anxious to relaxed).  As you change the words your inner voice begins to soften and clarity and peace emerge from a direct connection with your inner knowing and the wisdom it holds.


Assimilate and Integrate

Beware of bogus spiritual bliss where we try to override and skip over some very important integration steps allowing us more access to our expanded inner knowing spaces.  Being able to access mystical spaces but unable to hold or integrate them is totally dissatisfying.

We are spiritual and human beings and part of our journey is to discover how to integrate and allow both parts of our nature to co-exist within our system.  With practice we can shift from our head space into the mystical nature of our inner knowing.  Allowing ourselves to enter into the important inner knowing territory that is our heart.   We breathe into our inner knowing inviting our deeper self to connect its breath to our own and guide our decisions with wisdom.

Remember inner wisdom is always calm not fearful or loud, chosen and never forced.  If in doubt this is not true inner knowing.  Take this on as a practice and a way for you to learn and discover:  invite your inner knowing into your life.


Inspiring Change through Empowerment… bringing balance to the body, mind and spirit

Karen Johnson

Shamanic Healer | Somatic Experiencing Trauma Resolution |  Energy Medicine Specialist | Intuitive Consultant

Somatic Awareness: Body Sensations Open Inner Worlds

We are all unique.  Each and every one of us is an expression of that life force we hold within. How that life force or intelligence expresses will be as individual and distinct as we are.  Your physical and energetic body holds everything. 

It’s the Blueprint to Discover Who You Are


Body Intelligence

Our bodies contain wisdom about how we live, what we believe, what brings us joy, sorrow, and what we need to allow ourselves to be who we are.

Your emotional and physical health is imprinted within your body sensations and felt sense.  You will identify the problem and find the direction to move forward by listening to your body.  Sounds simple.  Well, yes and no.


Ignoring the Body

For many people it is pain which finally awakens us to what is being held within the cells of our body.  We can be so focused on our life while being disassociated from what we are experiencing and feeling that we don’t pay attention to the subtle signals which our body transmits constantly to us.

The body can turn up the volume to get our attention: even shouting at us.  It is at the moment when the body is screaming at us in pain that we finally pay attention.



Body Sensations

A body sensation is a clear, physical feeling sensed in the body. To learn how to interpret our body sensations we must slow ourselves down, take a calming breath and intentionally bring awareness to the body.  Just notice.

Our body talks to us through the somatic language of what it feels or senses.  Body sensation language expresses these physical feelings using words based on our five senses:  touch, sound, sight, taste and smell.  It is crucial not to confuse sensations with emotions.

Frequently this message is transmitted through aches and pains we feel, and if we are not paying attention this can progress into illness and disease.


What is Felt Sense

Felt sense means bringing your awareness inside your body.  We must move our focus from what is happening in the outside world around us to our internal experience (moving from outer landscape to your inner landscape).

The qualities of felt sense can often be subtle, vague even elusive; whereas physical body sensations are more defined and tangible e.g., I have a pain in my shoulder, my head aches, a throbbing pain in my knee.

The felt sense is also different than emotion, although felt sense can contain emotions.  Sometimes the difference between the two has been likened to emotions being seen as primary colours while the felt sense is a blend of colours.

Some examples:  the emotion could be anger but the felt sense could be heat, fire, steel; the emotion could be fear but the felt sense could frozen, blank, rapid heart beat, jumpy.  It can present itself as textures, colours, shapes, sensations.  The jittery feeling that comes when you stand up to speak.


Listening to Your Body


~ Sensing into your Body

Intentionally bring awareness to your body.  To the outer area of the body: feet, hands sensing from the outside.  Then to stomach, abdomen, chest and throat and as you sense into these trying it from the inside out.

~ Asking Questions

Approach it as having a conversation with another person.  Ask a question and wait to hear the response.  In the beginning it will require attention and focus.  You are learning a new language.  Be patient.

~ Acknowledge

You become aware of something:  a feeling, a difference, something previously unnamed, unfelt.  You may not know what it is, but just by greeting and acknowledging this can be very powerful.  To welcome what is there even when you don’t know what that is.


The Gateway

There is a deep knowingness that comes through developing your somatic awareness.  You open and operate from a deeper level.  You begin new conversations and meaningful dialogues with forgotten parts of yourself.  You don’t have to learn anything new as it has been hidden away just waiting for you to rediscover and reclaim it.

Connecting people and businesses with alignment to their individual and collective consciousness to Activate their Full Potential… 

Karen Johnson | 416.732.2661

Shamanic Healing | Energy Medicine Specialist | Somatic Trauma Therapist

Conscious Awareness of Presence and Breath

Simply defined presence is your ability to be aware in current time.  Presence like Being has a non-doingness to it.  If we are truly present we don’t need to do anything.

When we are present there is a feeling of aliveness and stillness within.  Of course, it is possible to be present and still active but this normally takes practice to develop the capacity to hold it.

Most of us need to sit in a quiet place to develop the awareness to follow our breath. The more we take the time to be with our breath, the stronger our capacity to hold both true presence and the ability to be active simultaneously.  This is how we develop our neural pathways which are involved in sensing the subtler sensations like breathing.

Take a moment now to sit quietly and observe your breath.  Let yourself notice everything you are aware of when you have this intention of being with your breath.  Can you sense your breath?  If so, where in your body do you sense it?  Is it fast or slow?  Shallow or deep?  Any other qualities?



Breath Awareness

The purpose of breath is to carry oxygen to every cell in the body.  Acknowledge the possibility of every cell in the body breathing and sensing this.  This awareness requires our slowing down, taking us into more subtle areas of perception.

Take a few moments now to observe your breath.  Do you feel any slower after being with your breath?  Did you notice your breath change at all as you were with it?  How is it now?  Can you read this and still be aware of your breath at the same time?

Awareness is an essential aspect of presence.  If you are with someone but thinking ahead about what you are going to say next you are not really with them.   Have you considered if you are even with yourself?


 Breath and Relationships

Have you ever noticed that your ability to be with your breath and the sensations which accompany this shift when you come into relationship or contact with another person?

 Take a moment and sense your breath as it moves in and out of your body.  Notice whatever sensations you become aware of.  Once you have a sense of the flow of your breath, imagine a friend or family member walking in through the door.   What happens with your breath?  What happens with your awareness of it?  Can you still feel the breath?

Frequently there is a change in our breath when we encounter others.  This may be leftover from  our primal animal instincts, a need to sense the person with us to determine whether we are safe or not.  As our sympathetic “fight or flight” nervous system is activated to enable us to remain alert enough to check out the other person, our breath normally accelerates.  With our attention focused on the other person, we often lose track of our own breath as we enter the relational field.  What happens if we settle back into a sense of breath?

What is in the way of our being present in relationship to the moment.  In this relationship?



Here is a practice to build on your Breath Awareness


Inspiring Change through Empowerment… bringing balance to the body, mind and spirit

Karen Johnson


Shamanic Healer | Somatic Experiencing Trauma Resolution | Intuitive  |  Trauma Therapist

Mudras Shift Energy and Awareness

I love the simplicity of using Mudras to open, transform and enhance your overall wellbeing.

In Sanskrit Mudra means gesture or seal.

Mudras are mainly used in a meditation or contemplation practice directing the flow of energy within the body.


How Mudras Work

You stimulate different areas when you place your hands in certain positions.  Different areas of the hands are connected with areas in the body and in the brain. This will help to generate a specific state of mind.

Mudras work to stimulate energetic pathways in your body.  Any time you are feeling physically or mentally run down, weary or out of balance they can help you tap into hidden energy reserves.

Ganesha Mudra

Named after the Hindu Ganesh. Ganesh is considered the remover of obstacles and said to bring back self-confidence and courage to move beyond whatever obstacles that is holding one back.

Practice:  place you left hand in front of your chest, palm outwards and grasp the left fingers with the right hand.  The hands stay at the level of the heart as they are energetically pulled without releasing the position.

Repeat on the other side to maintain the balance.  Do up to 6 times.

Ganesha mudra helps to dispel fear and open the heart chakra.  Boosts confidence, courage, compassion and openness.


Prana Mudra

Prana is the vital force that is within all living things.  The Prana mudra is thought to be one of the most important mudras as its ability to activate dormant energy in your body.  Sometimes it is referred to as the ‘healing’ mudra.  This mudra will help awaken your personal prana putting you more in tune with the prana around you.  


Practice join the tips of your ring finger and pinky finger and your thumb together.  Let the other two fingers remain stretched.   As you hold the position breathe slow inhalations and exhalations.

Hold anywhere from 2 minutes to 15 minutes.

Prana mudra restores our energy reserves increases vitality, reduces fatigue and nervousness.  Improves our assertiveness, self confidence, courage and ability to see things through.


Rudra Mudra

This mudra relates to your transformative abilities.  It activates your solar plexus aka as your personal power centre and stimulates creativity and improves self worth.  Increases clarity, concentration and focusing your thoughts.  

Practice:  touching the tips of your index and ring fingers to the top of the thumb, while keeping the middle finger and little finger fingers stretched out in a comfortable relaxed position.

Hold the position for at least 5 minutes.


Rudra mudra strengthens personal will and sense of self.    It can also help deal with exhaustion, dizziness and chronic tension to energize and empower.  Combatting fatigue, impatience, heavy heart and anxiety.


Awareness is like the sun. When it shines on things, they are transformed.
~ Thich Nhat Hanh

Karen Johnson | 416 732 2661

Urban Shaman | Somatic Experiencing Practitioner | Intuitive |  Energy Healer

Inspiring Change through Empowerment… bringing balance to the body, mind and spirit

Intuition, Trust and Connection

What happens when you feel like your trust in a person has been fractured?

How do you know if it is a true rupture? Could it have been sparked by old imprints of an out-dated belief system?

Time to investigate whether it’s a true breach or merely a projection.  It can be tricky to unravel.

First, listen to what’s going on inside. If this is near impossible to do, that’s your first indicator something is off.



The more you ground yourself, the clearer things become. Do this from a position of calmness. As your capacity to access stillness grows, your thoughts will become clearer and less likely to be twisted up in projections, defense mechanisms or self-justifications.

The clearer you become, the finer resolution of intuitive knowing you are able to interpret.



This is not a war of wills, nor a retreat to protect and keep you safe. You are not being pitted against another. If any of these thoughts or feelings show up, then you could be within the range of old defense mechanisms, warning you of danger. This is erroneous data no longer valid.

Any of these situations can distort the level of integrity of intuitive knowing you are able to access. Your intuition has been compromised and your knowingness will be contaminated.

This is not True Knowing…

Nexus Points

Why is it so hard to allow connection and permit innate intuitive knowingness to emerge?

We sometimes unwittingly bottleneck the flow or censor how much can come through.

This is unconscious, buried like fibre optics deep within. Hidden to keep it safe from prying eyes.



Existence is about connection: with other people, our environment even the atmosphere surrounding us. The healthier our relationships with all our connections, the more connections we are able to grow and sustain.



We cannot be truly intuitive beings without connection. Intuition grows out of connections.

We can learn how to be intuitive or psychic from books, people, or even the internet. But the real juice of intuition, in all its glory and magnificent shades of being, needs us to own our own connections. It never can come solely through another individual.

Each of us is born fully equipped to be an intuitive, sentient being with heart-felt ways of living in the world. Life experience can dictate the need for compromise, of putting something away for safekeeping.

No one person has all the answers. The answer you look for in another resides inside of you. You will never find a clearer guru, spiritual leader, nor someone who understands you more than when you look inside.



Others don’t know how to obtain your truth. They can guide and help you find direction. But they can never know you better than you know yourself.

You alone hold that key.

There are facilitators, teachers, therapists, who can help but YOU must always tune into what is right for you.

They will teach discernment and how to listen and open your heart, share knowledge, and the experience of going ahead of you on the path.

If you listen with your heart, doors open and you land exactly where you need to be:

Home.   Wholeness.   Connected to ALL.


Connecting people and businesses with alignment to their individual and collective
consciousness to Activate their Full Potential…

Karen Johnson | 416.732.2661

Shamanic Healing | Energy Medicine Specialist | Somatic Trauma Therapist Toronto

New Circumstance… Old Patterns

The air smells of freedom. Life is new.  The situation is fresh and alive.

Unexpectedly arriving, knocking at the door, pleading to be let back in, are the old comfortable patterns.

They don’t make you happy.  But, are oh so familiar and comfortable in a most uncomfortable way and there appears to be is a lot of baggage with them.  They’re here for the long haul.

Intellect says no. Been there, done that.  But there is something inside that remembers the old patterns and is unfamiliar with the freedom in the new territory you have entered.



The universe is challenging you. Okay, you say you’ve changed: let’s test that theory out.  This may show up in different ways; can be tempting, seductive or just plain in your face confrontational.

On the surface it would appear to be a no brainer. Freedom ‘YES’.  Old limiting patterns ‘NO’.  But there can be a pullback, even a temporary setback that draw us backwards back into the trap.

We thought we were smarter than this.



It’s how we cope. Can we stay grounded, clear and move forward?  Or do we get stuck back in it even momentarily?  It shows up through relationships, circumstances, unexpected events.  Frequently we are caught off guard.


Turning Points

What do we do now?  Make the same decision or do we choose something else?  These  crossroads can be pivotal to what happens next.

What’s changed to make this different? Is it simply we are back in fantasyland thinking this time will be different.  No idea how or why, but we did wish ‘really’ hard for this to happen.

Maybe that’s enough. Maybe this time it can be fuelled simply by wish fulfillment.  That could be the vehicle to create a difference this time.

If you are manoeuvring down this lane, better put your seat belt on, because it sounds like eventually you’re going to crash-land. Hope you bought insurance this time round.



Electing to choose something new is a risky and brave move. Exercising your free will can leave you feeling more like a stranger in a strange land.  Need to learn the new language and customs.

But the pull to move  towards something new can feel stronger than hiding out on a well-worn roadway.



Nothing is written in stone. Allow flexibility to change your mind.  If something isn’t fitting anymore, it’s not fitting.

It’s freeing and empowering when you contemplate your life through this lens.

Conscious living brings opportunity. Sometimes our vision goes askew and we forget how to be in life in a mindful and conscious way.

Whichever choice you make:
wn It 

Make it consciously.  You are the one making the choice.  No one else.  Even when it feels like others are making the choice for you, know that you always are the chief decision maker.

Inspiring Change through Empowerment… bringing balance to the body, mind and spirit

Karen Johnson | 416.732.2661

Shamanic Healing | Energy Medicine Specialist | Somatic Experiencing Trauma Resolution Therapist | Intuitive Consultant