Meditate with Tsamara

Pernahkah kamu berkonflik dalam hubungan karena miskomunikasi? Di episode ini, Rivi Aulia, memberikan tips agar kita lebih baik dalam meresolusi konflik dengan 2 cara yaitu: memahami Love Language dan Attachment Style dan juga lebih mindful dalam berkomunikasi.

Ada 5 jenis Love Language yang dibuat oleh Gary Chapman: quality time (eye-to-eye conversation), words of affirmation, acts of service, receiving gifts, physical touch. Sementara, Attachment Theory yang dirumuskan oleh John Bowlby, menjelaskan pola kita dalam berhubungan dengan orang lain yang terbentuk dari kita kecil dengan primary care giver kita. Teori ini dapat digunakan untuk berbagai hubungan: pertemanan, keluarga, dan pekerjaan.

Cek Love Language-mu (https://www.5lovelanguages.com/quizzes/) dan Attachment Style-mu (https://bit.ly/3kwOVoi)!

Rivi (https://www.instagram.com/riviaulia/) adalah seorang Influencer & Publisher Specialist di Mindshare Indonesia. Rivi juga sedang mengambil Master Komunikasi di Universitas Indonesia.

Follow dan share podcast ‘Meditate with Tsamara’ agar selalu terupdate tips yang bisa meningkatkan quality of life-mu!

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Di meditasi ini, kita akan latihan untuk belajar mindful dan sadar pada saat ini tanpa melabel pengalaman ini dengan menggunakan nafas. 

Ada tiga tahap dalam meditasi ini: Pertama, kita akan menghitung nafas kita. Kedua, kita akan merasakan nafas kita. Ketiga kita akan terima nafas kita apa adanya.

Gunakan earphone untuk pengalaman terbaik.

Bagikan meditasi ini kepada teman atau keluargamu yang membutuhkannya!

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Have you incorporated mindfulness into your purchasing habits? In this episode, Amanda Kartikasari, shares how she developed a mindful lifestyle and tackles the problem of our less ‘mindful’ clothes shopping behavior through circular fashion.

To develop a more mindful lifestyle, Amanda encourages us to stay curious, understand our life values, and redefining them if needed.  

Amanda Kartikasari (https://www.instagram.com/amanda.krtksr/), is the co-founder of Purpose, a platform to circulate secondhand fashion and leftover fabric to extend its lifecycle. Check out (https://www.instagram.com/lifeatpurpose/) to donate your preloved clothes or to collaborate with Purpose! 

If you want to learn more about the impact of fast-fashion on the environment, you can watch the documentary ‘The True Cost’ on Netflix!

Please share this episode with someone you think may benefit from listening to it!

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Do you mindfully charge yourself like you charge your phone? Don't ignore your body signalling that you have low energy, especially when you have a lot of things to do. Overworking with low energy levels can lead to stress, burnout, a foggy mind, lethargy, and sickness. Be mindful of your current energy level because our body doesn’t display an exact number like our phone's battery.

Take 10-minutes as a break from your to-do list, to ground yourself, stretch your body, and set an intention of how you can better take care of yourselves after this meditation. 

This breathing exercise and gentle yoga are best listened to with earphones and while sitting down. 

This meditation is inspired by conversations with my podcast guest, Sabin (#35 - Take Time Out For Yourself).

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Do you have moments where you push yourself to the limit and stop taking care of yourself? In this episode, Sabin, a certified Therapeutic Yoga Teacher with Yoga Alliance and Nutrition Coach, shares about the importance of taking out time for yourself. Time to restart your natural healing process. 

Sabin (www.instagram.com/lifedesabs) reminds us that we tend to forget that our body and mind need to decompress. We need to only be mindful and make small changes. We can do that by consciously taking time out to allow our bodies to rest, restore, and heal. 

Our wellness is very unique to each individual, but there are a few principles that Sabin shares that we can take inspiration from. First, based on the concept of ‘cyclical wellness program’. Second, inspired by practicing Ayurveda, we can create rituals that allow maximum removal of toxins from our body or reduce the consumption of toxins. Third, create rituals that we enjoy. Listen to the episode until the end to know the details!

Follow and message Sabin about her knowledge in wellness, alignment of mind-body-heart-soul, and community yoga classes on her social media accounts, Instagram: (https://www.instagram.com/kokorology/), Facebook: (https://www.facebook.com/kokorology), and website: (https://www.kokorology.com/). Sabin also has a Yoga Show on Vuuzle TV! (https://vuuzle.tv/search/Kokoro).

Please share this episode with someone you think may benefit and would take care of themselves more from listening to it!

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Take time for yourself and check-in with how your mind, emotion, and body feels today. From there, we can make adjustments to balance our mind-emotion-body to increase our quality of life.

This meditation is best listened to with earphones. You can continue with journaling your experience and creating self-affirmative words.

This meditation is inspired by conversations with my podcast guest, Prasetya M. Brata (#32 - Understand Yourself through Neuro-Semantics), and Novia Ayu Pratama (#33 - Self-Love and Setting Boundaries).

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Have you been prioritizing your own well-being? In this episode, Novia Ayu Pratama, shares about why self-love is important and how to do it by setting boundaries. Novia reminds us to take a moment to pause, breathe, and relate to the present moment with our 5 senses.

Novia encourages us to ask ourselves: ‘What are my boundaries?’ and ‘What do I value in my life?’, as these questions and other details in the podcast are big steps to self-love.

We also discuss a Neuroscience research that found saying aloud positive self-affirmations can actually make you healthier: https://bit.ly/2GN5aiw

Novia (@namaste_novia) is a certified 200-hour Yoga Teacher based in Bali, Indonesia. She has gained over 5,000 hours of teaching experience at a number of prestigious yoga studios, schools, and retreat centers since 2016. To be in touch with Novia’s work, check out her Facebook page  ( https://www.facebook.com/namastenovia) and website  (https://namastenovia.com/) to subscribe for a free 20-min yoga and resources on how to deal with anxiety using yoga and meditation!

Please share this episode with someone you think may benefit and would love themselves more from listening to it!

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Kualitas hidup kita ternyata tergantung bagaimana kita memaknai suatu kejadian atau permasalahan. Di episode ini, Prasetya M. Brata, seorang Neuro-Semantics & Neuro-Linguistic Programming (NLP) Trainer, Leadership Transformation Coach, dan public speaker, berbagi ilmu agar kita bisa lebih memahami diri sendiri.

Di NLP, kualitas hidup kita ditentukan dengan kualitas ‘state’ kita, yaitu body-emotion-mind kita. Lalu menariknya juga dalam ilmu Neuro-Semantics, kita bertanggung jawab terhadap ‘power zone’ kita, yaitu bagaimana kita berfikir, beremosi, berbicara dan beraksi.

Seperti di Yoga dan Meditasi, saat kita menyadari bahwa ada masalah di dalam diri, kita dapat me-reset persoalan kita dengan menerima dan bersahabat dengan realitas, dan juga sadar terhadap panca indra.

Pras (@prasetyambrata) dikenal publik sebagai ‘The Indonesian Mind Provocateur’.  Untuk belajar mengenai leadership, Neuro-Semantics dan NLP, bisa ke website https://www.prasetyambrata.com/ untuk membaca intisari 2 buku yang telah Pras tulis "PROVOKASI, Menyiasati Pikiran Meraih Keberuntungan"  dan "Provokasi 2, MANTRA Mengubah Nasib Dengan Kata" terbitan Gramedia Pustaka Utama. Subscribe juga ke Youtube ‘Prasetya M. Brata’ (https://bit.ly/2Imvxw3), atau  Instagram (https://www.instagram.com/prasetyambrata/).

Follow dan share podcast ‘Meditate with Tsamara’ agar update dengan wellness dan self-development tips terbaru!

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Do you know that you can bring awareness to the present moment regardless of what you are doing? This short 8-minute active meditation is an alternative from practicing mindfulness in formal seated meditations. It can be done at any moment when it's safe. So hopefully not while you are driving or performing surgery when you might risk danger to yourself or others. 

The intention at the start and the end of this meditation: "My intention is to practice mindfulness, so I will be mindful and aware of the sensations in my body, and when I notice that my mind is wandering, I’ll gently bring my awareness back to the sensations in my body". 

The benefits you might experience from this practice is to help you learn how to pause and take a step back in the midst of your daily activities, especially when you are distracted, multitasking, or feeling emotionally reactive.

This meditation is inspired by the conversation with my podcast guest, Ayu Kartika Dewi (#30 - Mindfulness in Our Daily Lives).

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Bagaimana caranya kita bisa menjalani hari dengan lebih optimal? Di episode ini, Ayu Kartika Dewi, berbagi tips untuk membuat keputusan dalam sehari-hari dengan lebih banyak kesadaran atau mengaplikasikan mindfulness. 

Ayu juga menjelaskan konsep mindfulness dengan analogi dan contoh yang mudah dimengerti yang pastinya bermanfaat untuk kita dalam mengontrol emosi, beraksi, dan juga dalam hubungan kita dengan orang lain. Ayu pun berpesan bahwa kita jangan lupa untuk mengaplikasikan Self-Love ditengah-tengah proses Self-Development.

Ayu (@ayukartikadewi) saat ini menjabat sebagai Staf Khusus Presiden Indonesia dan Managing Director di Indika Foundation. Ayu menginisiasi berbagai gerakan sosial seperti @ajakgerak.id, @sabangmerauke, @toleransi.id, @milenialislami, dan @perempuangagal. Ayu juga sedang menulis dua buah buku: tentang mindfulness dan tentang pengalamannya di luar negeri.

Jika kamu merasa episode ini bermanfaat buat kamu, yuk share episode ini dengan orang-orang sekitar yang butuh hidup dengan mengaplikasikan kesadaraan atau mindfulness juga!

Follow podcast ‘Meditate with Tsamara’ untuk ter-update tips terbaru tentang wellness dan self-development!

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