Today’s guest is Neda Ghaffari, MD. Neda is an associate professor and practicing board certified maternal fetal medicine physician (also known as high risk obstetrician).  Her professional interests include Diabetes and Hypertension in pregnancy, physician well-being, and the implementation of technology in medicine.  Her hobbies include hiking, traveling and all water sports. Her hometown is Berkeley Heights, NJ and she now lives in the San Francisco Bay Area with her husband and 16 month-old daughter.

Some highlights of our conversation:

Neda shared her experience in Joanne Yeaton’s Mindfulness Based Stress Reduction Group.  She graciously shared some tips from the class:

Useful Meditation Apps: Headspace, Insight Timer, Biofeedback Breathing

RELAXATION PRACTICE SUGGESTIONS

SLOW BELLY BREATHING:

1. Rest your hand on your belly with your thumb under your ribs

2. Breathe in slowly and feel your hand rise

3. Breathe out slowly and feel your hand go down

4. Feel your body relax as you breathe out

5. Pause for a second or two (whatever is comfortable) at the end of the in-breath and the end of the out-breath

6. To slow down even further, breathe in to the count of 3, pause, breathe out to the count of 6, pause,repeat for 2 to 4 breath cycles , the return to whatever breathing pattern feels natural

PROGRESSIVE RELAXATION: (You can do each step more than once for greater relaxation)

1. Sit or lie in a comfortable position. If you want you can close your eyes.

2. Breathe in and tighten up your feet. Then breathe out and relax your feet.

3. Breathe in again, tighten up your legs, breathe out and relax your legs. If you have time you can do your calves and thighs separately.

4. Breathe in and tighten your belly, breathe out and relax your belly.