Meditation On the Go

Quick stress relief anytime anywhere.

Welcome to the meditation portion of Rx Chill Pill, the podcast that strengthens your resilient mind every time you listen.  I'm Dr. Juna Bobby. a physician and mom specializing in mind body medicine. Find out more about online courses for stress management, procrastination and mindset coaching for students, parents and professionals at Mind Body space.com. 

To find all of these meditations in one place, go to https://www.junabobbymd.com/podcastmeditations . Today I'm starting a series on meditations to go for busy people who don’t want to meditate. These are super short meditations that you can take with you to do anytime, anywhere to elicit your relaxation response, the opposite of your stress response.

Find a quiet, comfortable place where you can sit for just a few minutes.

Social Dilemma, the Netflix documentary on social media, is on everyone's minds. If you haven't watched it yet it's a must see. 

It's alarming and frightening in so many ways but it ends on a note of hope.

I like the advice at the end, from the very people who wrote the code. They're simple actionable steps anyone can do to keep our devices from ruling our and our children's lives, 

ABC NEWS: "Tristan Harris, a former Google executive who plays a leading role in the film, said he hopes “The Social Dilemma" can wake up society the way Ralph Nader's book “Unsafe At Any Speed" spurred the introduction of seat-belt laws and Al Gore's award-winning 2006 documentary “An Inconvenient Truth" sharpened focus on the climate changes caused by human-generated greenhouse gases.

“What I am really hoping is this film will be the first time we have a shared truth, a shared reality about the breakdown of our shared reality," Harris told The Associated Press in an interview.""

Do you feel overwhelmed? Cluttered? In your head? 

You're in the right place. In this short action meditation, you will learn the three steps you can do anywhere, anytime, to get out of your mind and get back to living with more clarity.

Whether you're a student with too many deadlines, or a human with too much on their plate, listen to this short, take action meditation with everyday neuroscience translated for you to use in your daily life.

Listen to this inspiring episode with your kids and college students! 

Tiffany Yau just finished her first Tedx Youth talk! —>> TEDxYouth@Berwyn

She talks about never giving up and always trying, in many instances, over and over again. Tiffany is a self-professed introvert, who is an extrovert when it comes to social causes and empowering youth. She talks about the moment she took a chance, spoke up, and how it changed her career trajectory while still in college.

Tiffany Yau founded FulPhil to help youth realize their entrepreneurship dreams. Her organization guides and educates their students on social entrepreneurship to impact their community, all the way from idea to launch. Some of her student success stories include an entrepreneur as young as 12! Some of her students are entrepreneurs who are able to help support their families. 

A body scan is one of the most accessible ways to meditate and to elicit our Relaxation Response.

This gentle, guided meditation brings our attention to internal sensations, shifting the attention to our sensory nerves. Checking in with our bodies and simply noticing the sensory feedback to our brains relaxes us.  In essence, this simple process allows us to break the chain of everyday thinking, worrying, regret, and to-do lists, sending us into a state of deep relaxation. PC Johnny Clow 

Find a quiet, safe place, and do not operate a moving vehicle while using.

Are you worried about sending your child to college during a pandemic? Dr. Grimes tells us what she puts into her College Student “Care Package” including new additions for life during a pandemic.

Listen as we discuss the best ways to protect your child and you from traveling and college life.

We also discuss going back to school for kids in general and rules for staying safe and healthy.

In the second half of the segment, Dr. Grimes talks about what threat to college students’ wellness keeps her up at night.

[email protected]  www.jillgrimesmd.com  Websites mentioned in this episode: Momma Bear Legal Forms Know Your Meds App Listen to Legal Resilience Episode and Sign Up for your FREE PDF I.C.E. In Case of Emergency Booklet.

IMPORTANT DISCLAIMER:

Rx Chill Pill Podcast, MindBodySpace LLC website, programs and courses with Juna Bobby, is for educational and entertainment purposes only. This podcast, website and programs/courses are not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Do not rely on information provided on this podcast, website, or programs/courses for health problems. Any questions regarding your own health should be addressed with your own physician or other healthcare provider.

Rx Chill Pill and MindBodySpace LLC, Juna Bobby and her guests, make no warranties nor express or implied representations whatsoever regarding the accuracy, completeness, timeliness, comparative or controversial nature, or usefulness of any information contained or referenced on this Podcast, Web site, programs or courses. MindBodySpace LLC does not assume any risk whatsoever for your use of the website, podcast, programs or courses or the information contained herein. Health-related information changes frequently and therefore information contained on this website, podcast, programs or courses, may be outdated, incomplete or incorrect. Statements made about products have not been evaluated by the Food and Drug Administration. Use of MindBodySpace LLC website, Rx Chill Pill podcast, programs or courses does not create an expressed or implied physician-patient or client relationship.

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In this meditation, we focus on words using the in and out breath as an anchor to elicit the Relaxation Response, the opposite of your Stress Response. 

Just taking 5 Min out of your busy day to listen to this guided meditation will help you train your mind to increase the muscle of attention to focus on what you want to focus on while dialing down the often stressful everyday noise in your mind.

So sit comfortably, relax, and allow yourself to heal down to the cellular level. 

PC ShyamantaIn this meditation, you focus on words using your in and out breath as the anchor to elicit your Relaxation Response, the opposite of your Stress Response. 

Find a quiet, safe place, and do not operate a moving vehicle while using.

Sara Auster is recognized as a top meditation expert by Oprah Magazine and has been featured in countless media including the New York Times and Vogue.

Sara has a deep connection to the healing aspects of sound as she shares with us her story about how a traumatic event led her to search for whole-body alternative healing methods to recover and manage chronic pain.

CLICK HERE TO LISTEN: Namora 10 Min

Sara Auster

She is a sound therapist but I know she’s so much more than that. I think of her as a sound artist as it’s apparent in the deep quality of attention she gives to everything about her. Her media presence and beautiful presentation of sound bowls and her highly curated experience starts the moment you visit her website or encounter her on social media, and continues through conversations in person. She has a deep sense of calm and a lovely, welcoming air about her. She’s genuine, focused, and deeply true to her art form - meditative healing through sound baths.

She has curated events in intimate spaces at schools, hospitals, and small boardrooms as well as in massive large-scale events like MoMA, Lincoln Center, Central Park SummerStage, Madison Square Garden, and internationally at the Palais de Tokyo in Paris.

Partners include Sonos, Nike, Kripalu, New York Open Center and the Rubin Museum.

Global brands like Amex, Apple and Microsoft have brought her on as a facilitator and advisor.

See more about her here:

saraauster.com

Sara’s Instagram

Her stunning book by Simon & Shuster:

Sound Bath Meditate, Heal and Connect through Listening 

Mentioned in Episode:

Priya Parker

Short meditation for when you're feeling overwhelmed with a jumble of things to do? Everything seems important and needed to be done yesterday? You're in the right place. Instead of wanting to do everything all at once, try sitting for just 10 minutes with this meditation to activate your Relaxation Response. Shift your physiology to open awareness and the ability to think clearly by activating your top-down brain. Change your chemistry so you can absorb new information and be more efficient, while enjoying the work.

Clarity will guide you to the most important thing that you need to do and you will get a lot more done after your mind settles and you can focus on each task with full attention.

Find a quiet, safe place, and do not operate a moving vehicle while using. Photo by Saif Aldulaimi on Unsplash

Dr. John Naslund wants to bridge the gap in bringing mental health and wellness to those who have little or no access to care. We talk about prevention, early detection, and effective treatments.

We discuss crucial stages of life, where we can make a huge difference in setting our kids up for mental wellness.

Current research shows how incredibly effective low tech, non-pharmaceutical cognitive (thought) based interventions like Behavioral Activation for Depression is, yet we have no means of delivering these simple treatments to people who really need it. 

Dr. Naslund is using technology to train general healthcare workers to deliver this care to rural areas in India. He has been involved in projects funded by the NIH and CDC to develop and distribute programs to those who most need it, in the U.S., Haiti,  and Colombia.

He has over 60 peer-reviewed publications and is passionate about early diagnosis and the delivery of high quality care to all people, especially the vulnerable populations who have no access to healthcare.

Faculty Profile John Naslund, PhD 

Dr. Naslund's NIMH funded ESSENCE project 

Research Abstract

Health Behavior Models for Informing Digital Technology Interventions for Individuals with Mental Illness

NAMI National Alliance of Mental Illness