Meditate with Tsamara

Apakah kamu sudah menyempatkan waktu untuk melakukan aktivitas yang membuatmu semangat? Di episode kali ini Reza Mardian berbagi tentang bagaimana caranya kita bisa mendalami passion kita, atau kalau kata Mark Manson, pengarang buku ‘The Subtle Art of Not Giving a F*ck’, “what pain do you want to sustain?”

Reza Mardian (@mardian.reza) adalah seorang film enthusiast, penulis dan kontributor di Jakarta Post, dan membangun Sejutacita.id sebagai project manager. Kalau kalian ingin melihat tulisan Reza di dunia perfilman bisa ke link: https://bit.ly/30HiGei

Jika kamu merasa episode ini bermanfaat buat kamu, yuk share episode ini dengan orang-orang sekitar yang butuh rasa semangat 'to act on their passion' juga!

Selalu update tips terbaru tentang wellness dan self-improvement dengan follow dan dengarkan podcast ‘Meditate with Tsamara’!

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We often attach our source of happiness too much to something or someone. In this episode, Lisa Samadikun, a Wellness Coach, encourages us to identify our common misconception about happiness and how we have more power to be happy than we think we do. 

Lisa shares 7 things we can do to be happier: a meaningful relationship, do an act of kindness, find meaning in spiritual engagement, regular physical and mental exercise, practice mindfulness, finding our strength that benefits other people, being in the flow or doing the things you love and love the things you do. If you want to learn more about ‘the pursuit of happiness’, you can send Lisa a message on her Instagram (@lisasamadikun). 

Lisa is also a Happiness Speaker through her ‘HappinessIs’ wellness workshops, Co-Writer of book @teruntuk.bahagia, Yoga Teacher, and co-founder of yoga studios @aniccaindonesia and @jeda.wellnest. 

Jeda Wellnest is a Center of Lifestyle Medicine combining Movement, Nutrition, Mindfulness, and Healing. Check out their website for updates on movement class, 1-on-1 holistic clinic, weekend wellness workshop, and full circle wellbeing online webinar, and Lisa’s 'HappinessIs' workshop at https://www.jedawellnest.com/lisa

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

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Pernahkah kamu menulis journal saat merasa gelisah atau stres? Ternyata, menulis jurnal bisa membuat kita merasa lega dan melepaskan perasaan negatif kita, lho. Di episode ini, Meutia Azzura (@meutiazzura), seorang content writer, blogger, dan journaling enthusiast, membagi tips untuk memulai journaling dan beragam manfaat yang dirasakannya.

Dengan menulis journal, Meutia terbiasa melakukan refleksi diri dan bahkan sering menemukan solusi dari masalahnya. Journaling membuat Meutia dapat merasa bersyukur, memvisualisasikan doanya, dan melatih kemampuan storytelling-nya. Kebiasaan journaling sebelum tidur juga membuat Meutia bisa tidur dengan lebih tenang. Baca reflective writing Meutia selengkapnya di blog https://livebyazzura.wordpress.com/.

Terinspirasi dari kelas Mindfulness-Based Cognitive Therapy (MBCT), aku juga belajar bahwa journaling bisa dilakukan dengan cara: menulis kejadian yang tidak menyenangkan, yang menyenangkan, dan apa yang ku pelajari setiap harinya.

Journaling juga direkomendasi untuk dilakukan oleh guest podcast sebelumnya yaitu Ferris (#7 - An Intro to Stoic Meditations), Rachel D Weissman (#19 - Cultivate Emotional Intelligence Through Meditation), Jeremiah Rygh (#20 - Gut Health and Grow from Burnout), dan Bernardus Sumartok (#25 - The Healing Power of Forgiveness).

Jika kamu merasa episode ini bermanfaat, yuk share episode ini dengan orang-orang sekitar yang butuh manfaat dari Journaling juga!

Selalu update tips terbaru tentang wellness dengan follow dan dengarkan podcast ‘Meditate with Tsamara’!

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Our beliefs and behaviors might be influenced by unresolved grief from our childhood. When our childhood development dependency needs are neglected, this may result in problems in our adulthood such as thought distortions, feeling of emptiness like apathy and depression, co-dependence, trust issues, acting out, intimacy dysfunctions, addictive and compulsive behaviors, offender behaviors, and narcissistic disorders.

This 12-minute meditation is visualization-based that is best listened to using earphones, in a calm and quiet space, with an open and curious attitude, for you to do your inner work of contemplating and in the journey of healing. You may complement this practice with a journaling session after this meditation to write down what you experienced.

This meditation is inspired by the book ‘Homecoming: Reclaiming and Healing Your Inner Child’ by John Bradshaw, and conversations with podcast guest Jeremiah Rygh (#20 - Gut Health and Grow from Burnout) and Bernardus Sumartok (#25 - The Healing Power of Forgiveness).

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Saat kita menumpuk perasaan benci di dalam diri kita, kita akan susah terbuka dan mencintai. Di episode ini, Bernardus Sumartok, seorang mindfulness practitioner, menceritakan kisah hidupnya dan perjalanannya untuk bisa sepenuhnya memaafkan masa lalu. Bertentangan dengan kepercayaan orang, time doesn’t heal. Tanggung jawab healing bukan diwaktu, tapi pada kita sendiri.

Bernardus menjelaskan 4 proses untuk sampai benar-benar memaafkan yaitu: kesadaran saat kita dilukai dan melukai orang tanpa menyangkal, memahami dengan memberi waktu untuk kontemplasi tentang memori yang melukai dan melepaskan energi kebencian & kemarahan yang tersimpan, menerima masa lalu yang sudah terjadi dan mindful pada waktu ini, memenuhi keinginan kita yang dulu terluka dengan self-love.

Riset neuroscience menemukan bahwa untuk memaafkan kita harus bisa berempati, membayangkan cara berfikir orang lain, dan meregulasi emosi (https://bit.ly/3jmvgXm).

@bernardus.sumartok juga seorang entrepreneur. Setelah 10 tahun bekerja dikorporasi dan 8 tahun membuat startup, Bernardus memulai hidupnya kembali di Bali dan mengikuti hatinya, membangun eco-friendly project dan menulis buku di kategori self-help.

Jika kamu merasa episode ini bermanfaat untuk proses healing kamu, sebar kebaikan dengan nge-share episode ini dengan orang yang kamu anggap akan merasakan manfaatnya juga!

Agar selalu update dengan tips terbaru tentang wellness, follow dan cek podcast ‘Meditate with Tsamara’!

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Hidup itu penuh penderitaan, lalu bagaimana kita menyikapinya? Di episode kali ini, Andreas Handani, founder Bicarakan.id Online Counseling Platform, berbagi tentang pentingnya kita jujur dalam perkataan dan perbuatan pada diri sendiri, mengikuti nurani, dan memiliki bintang utara, untuk menjalani hidup yang lebih bermakna.

Andre awalnya terinspirasi dari menonton Dr. Jordan B Peterson, seorang professor dan psikolog klinis, di Youtubenya (https://bit.ly/2G1R0JX). Andreas juga memiliki ‘Podcast Angkat Bicara’ yang membahas psikologi manusia dengan psikolog di Bicarakan.id (https://spoti.fi/3ijrjS2), bisa di follow ya!

Kalian bisa membicarakan masalah, ketakutan, dan kekhawatiran kalian dengan konseling #AngkatBicara melalui online call atau video call dengan konselor profesional, dan membuat jadwal konseling di website https://www.bicarakan.id/. 

Jika kamu merasa episode ini bermanfaat buat kamu, sebar kebaikan dengan nge-share episode ini dengan orang yang kamu anggap akan merasakan manfaatnya juga! 

Agar selalu update dengan tips terbaru tentang wellness, follow dan cek podcast ‘Meditate with Tsamara’!

Namaste.

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Kadang kita punya niat untuk menjadi pribadi yang lebih baik, tapi aksi tidak sesuai dengan inspirasi. Di episode kali ini, Daniel Humala, seorang Self-Development enthusiast, sharing gimana caranya kita bisa membuat habit yang baik, dan mengganti habit yang buruk, menjadi sebuah kebiasaan yang otomatis dilakukan.

Daniel menjelaskan 4 konsep penting untuk membuat habit menjadi long-lasting, dan 4 cara untuk merubah behavior kita. Kita juga membahas kenapa otak kita secara automatis lebih memilih reward lebih kecil saat ini, daripada reward lebih besar dimasa depan, dan bagaimana cara mengatasinya (https://bit.ly/2GhQjvy & https://bit.ly/3444Bsa).

Daniel bercerita dari pengalamannya dan terinspirasi dari buku-buku mengenai habit seperti ‘Atomic Habits’ by James Clear, ‘The Power of Habit’ by Charles Duhigg, ‘The Miracle Morning’ by Hal Elrod.

Daniel Humala adalah alumni Teknik Perminyakan ITB dan sekarang bekerja sebagai konsultan strategi di salah satu management consulting firm di Jakarta. Daniel memiliki Youtube channel, ‘Daniel Humala’, dengan tips-tips self-development seperti, ‘Mulai Aja Dulu’, dan ‘Tips Produktif di Rumah Aja’. Untuk ngobrol lebih lanjut dengan Daniel, bisa melalui Instagram @danielhtgl

Untuk inspirasi dan tips well-being lebih lanjut, follow podcast ini dan share episode ini ke orang terdekat kalian! Namaste.

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Our emotions are also stored non-verbally in our body, and the art process helps expresses ourselves. In this episode, we talk with Davy Yong about the role of art to explore our emotions. As adults, we often easily judge and rationalize art to be something we only do when we are younger. 

Connecting to the process of creating art, offers a gentler way to be open, reflect, wonder, what is being communicated from our inner selves. We also talk about the connection of art with mindfulness, emotional regulation, compassion, Buddhist philosophy, inner child, attachment theory, and transgenerational trauma.

Davy Yong is an artist, educator, and emerging art psychotherapist of Dutch and Chinese-Malaysian heritage, currently living, working, and studying in London, he is already well involved in the field because of his work at the British Association of Art Therapists. He achieved his degree in Fine Art & Design in Education in Rotterdam, The Netherlands followed by a post-bachelor in Psychosocial studies. He specialized in Critical Studies, derived from the Frankfurt School which involves contemporary sociological- and philosophical- movements. Davy has been active as an art teacher and lecturer who has worked with all age groups across different countries.

You can reach out to Davy and follow his work on Instagram @davyyong, his painting that reimagines the lockdown as a Gothic Romance, ‘The Bones of the Dying World’, on @lockdown.residency, on 26th October - 30th November 2020, with online workshops, a panel discussion with arts and health professionals including Davy himself. You can read Davy's blog about Mindfulness, Emotion Regulation, Compassion, Mindfulness-Based Art Therapy here https://linktr.ee/davyyong

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

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If you feel sluggish, there are small actions you can do right now. In this episode, Sem Foreman, a health enthusiast, explains how you can feel energized by eating well and start a more active life to age better, and avoid deathly diseases.

70% of all deaths worldwide are caused by noncommunicable diseases (NCDs) that are preventable with better lifestyle choices (https://bit.ly/308QiBh). We can reduce the chances by increasing a healthier diet and physical activity, and reducing smoking, drinking alcohol, and UV radiation. Sem’s recommendations are based on the World Health Organization’s guidelines (https://www.who.int/cancer/prevention/en/).

@sem_foreman also recommends a 3 step plan:

1. Use an app that helps with our food choices i.e. How Not To Die app (https://bit.ly/3cBZ4wQ)
2. Use an app that tracks physical activity i.e. Google Fit (https://www.google.com/fit/)
3. Eat less meat to reduce our chances for colorectal cancer, and to help the current climate crisis across the globe with less pollution.

Please share this episode, or its main takeaways, with someone who you think might benefit from this episode, so we can all live a healthier life!

Stay well!

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When you are experiencing exhaustion, chronic stress, or burnout, you might feel all over the place. That doesn’t have to be the case. 

In this episode, Jeremiah Rygh, founder at Vybrant Life, and a locationally independent entrepreneur, shares his experience and tips to take a step back, slow down, and grow proactively and authentically from a burnout. 

Jeremiah also reminds us to take good care of what we eat and our gut health. 70-80% of our immunity is controlled by the gut (https://bit.ly/3kCQBMp), creating a real connection between our mind and our gut (read book: ‘The Mind-Gut Connection’ by Emeran Mayer, MD). 

We discussed tips to step back from burnout: a day or a weekend in solitude, inner child meditation, journaling, being in nature, and to be patient with yourself in the process so you can proactively grow from a place of more compassion.

If you want to keep in touch with Jeremiah, follow him on Instagram @jeremiahrygh and on Facebook, like the page ‘Vybrant Life’ or follow ‘Vybrant Life Community’ for best practices on things to eat and avoid.

Please share this episode with someone who you think might benefit from listening to our conversation. Take care!

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