MindBodySpace

This is a continuation of my tribute to Dr. Herbert Benson, a Harvard cardiologist and pioneer in the field of my body medicine. The relaxation response is the opposite of the stress response. It's a natural part of our physiology, however unlike the stress response, which is automatic, we need to consciously elicit the relaxation response. 

This recording is the way I learned it from Dr. Benson when I first went to the Benson Henry Institute for Mind-Body Medicine almost a decade ago. I will talk through the instructions then if you decide to stay, I will guide you in the beginning with instructions on how to end the practice. Then, you will be on your own and you will have the choice of ending your practice at the ten minute bell or the twenty minute bell.

You can start to take control over your stress response right now. Start to practice twice a day, for even one minute, five minutes, eventually at least ten minutes two times a day. If you can do twenty minutes two times a day, even better.

Subscribe and share this valuable information with anyone who needs to learn to manage their stress response.

In this episode, I'm joined by my fellow mind-body physicians, April Hirschberg MD, Massachusetts General Hospital Psychiatrist and Cardiologist Robert Rollings MD. We remember and celebrate Dr. Herbert Benson, a Harvard cardiologist, best selling author of "The Relaxation Response", founder and Director Emeritus of the Benson-Henry Institute of Mind Body Medicine at Massachusetts General Hospital and Mind Body Professor of Medicine at Harvard Medical School. Most of all, he was a leader in the field of mind body medicine and a mentor to so many of us.

Excerpt from The Passing of Herbert Benson, MD:

"A pioneer of mind body medicine, Dr. Benson defined the relaxation response, the physiological counterpart of the fight-or-flight response. Throughout a career spanning five decades, he researched the efficacy of the relaxation response in counteracting the harmful effects of stress.  His research extended from the laboratory, to the clinic, to Asian field expeditions and served as a bridge between medicine and spirituality, East and West, mind body, belief and science.

“Herb was a visionary, and a father of mind body medicine. He believed that humans have a great capacity for healing, and that self-care techniques, along with medication and medical procedures, can form ‘the three-legged stool’ of an ideal healthcare model,” said Gregory L. Fricchione, MD, Director of the Benson-Henry Institute (BHI). “Early on, when some others scoffed at his work in this area, he persevered and history has proven him to be prescient; as we live through this pandemic for example, we find that self-care and stress management and resilience are tools and skills that we need to survive and thrive.”

Dr. Benson was the author or co-author of more than 190 scientific publications and 12 books, including The Relaxation Response (1975), a New York Times bestseller that sold more than 6 million copies and was translated into multiple languages.  The small, red paperback was read far and wide and influenced generations of trainees and researchers; many of whom became leaders in the field, Dr. Fricchione said." Read on here: https://bensonhenryinstitute.org/the-passing-of-herbert-benson-md/

Read his book The Relaxation Response: https://www.amazon.com/Relaxation-Response-Herbert-Benson/dp/0380006766

This episode is Part 2 of the conversation Fi and I had about the importance of setting and achieving goals. In this episode, we will give you practical tools to get around our sometimes uncooperative minds that can pull us off track, so that we can persist in what we need to do in order to achieve our goals.

It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast. Each month we sit down to discuss the science and real life applications of topics that help us perform under pressure and achieve our highest potential, without burning out.

Fiona and I hit it off immediately! We are both passionate about teaching the science of resilience and as parents, we both have a special interest in teaching kids how they can positively influence their brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered UK Organizational Psychologist who coaches top performers and C-suite individuals to achieve optimal performance and Juna teaches high-achieving students of all ages at the Juilliard  School, and previously at NYU, Columbia, Barnard, Achievement First and at many other organizations.

For more resources, sign up for the newsletter at https://mindbodyspace.com/podcast

Fiona's podcast Dot to Dot: https://podcasts.apple.com/gb/podcast/dot-to-dot-behind-the-person/id1513046864

Fiona's award winning books and more: https://fionamurden.com/

This episode is Part I of the conversation Fi and I had about the importance of setting and achieving goals, how to figure out what our unique goals are, and how to motivate ourselves to actually change to move towards our goals.

It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast. Each month we sit down to discuss the science and real life applications of topics that help us perform under pressure and achieve our highest potential, without burning out.

Fiona and I hit it off immediately! We are both passionate about teaching the science of resilience and as parents, we both have a special interest in teaching kids how they can positively influence their brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered UK Organizational Psychologist who coaches top performers and C-suite individuals to achieve optimal performance and Juna teaches high-achieving students of all ages at the Juilliard  School, and previously at NYU, Columbia, Barnard, Achievement First and at many other organizations.

For more resources, sign up for the newsletter at mindbodyspace.com/podcast

Fiona's podcast Dot to Dot listen HERE

Fiona's award winning books: Mirror Thinking HERE

This Rx Chill Pill meditation is an extended version re-release of a Loving Kindness meditation that will leave you feeling safe and relaxed. The Relaxation Response is a profoundly restorative state that every human being is capable of achieving. You probably have natural ways of eliciting this response daily. Still, with the overwhelming chronic daily stressors, it is becoming more and more important to set aside and plan a time to retrain our nervous system to access this rest and relax system. These physiologic changes bring our parasympathetic nervous system online, balancing out our overworked stress response, leaving us feeling deeply rested down to the cellular level.

About your host, Dr. Juna Bobby:

After a decade-long career in radiology, seeing disease from the inside out, Juna switched tracks to teach people how to stay well and thrive by understanding neuroplasticity. Knowing we can change at a cellular level gives us the power to drive our behavior and the quality of life that we get to live. As a mom-M.D., she understood that there are critical neurological stages in children's lives where healthy mental and physical habits can be more consequential. Her purpose is to share science-backed lifestyle medicine for peak performance, productivity, and wellness, with as many kids, parents, and educators as she can.

Juna Bobby MD hosts the MindBodySpace Podcast , where she shares evidence-backed tips and meditations to boost your resilience so that you can reach your highest potential. Juna is the creator of a unique science-backed planner and digital courses, Plan to SOAR™️ — Successful, Organized, Adaptable, Resilient and Top-Down Brain™️, which have helped students of all ages, musicians, athletes, and professionals.

Juna is a mom of two amazing people, and she is on faculty at The Juilliard School PC, where she teaches "The Science of Resilience for Peak Performance and Happiness." Juna is a graduate of NYU Grossman SOM, a board-certified fellowship-trained radiologist, and a physician specializing in Mind-Body and Lifestyle Medicine. Juna is certified to teach SMART 3RP Relaxation Response Resiliency Program by the Benson Henry Institute at Harvard Medical School. She is a board-certified physician diplomat for the American College of Lifestyle Medicine.

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I am so excited to continue my conversation with Dr. Beth Frates M.D.; she's a pioneer in Lifestyle Medicine education, an award-winning teacher at Harvard, and president-elect of the American College of Lifestyle Medicine. Dr. Frates is passionate about empowering people to adopt healthy habits through research backed methods in health and wellness coaching. For all the links and resources we talk about on this podcast and transcript. Please go to mindbodyspace.com/episode/94

In episode number 92, Beth joined me for the first time to talk about sleep and how to get our kids interested in healthy lifestyle behaviors.

We continue the conversation, starting with why prevention is such a hard sell and how to get around it by talking about healthy behaviors using evidence-backed motivational tools. Stick around to the end because Beth shares her top 3 tips for teens with us. In this episode, we also touch upon the current recommendations regarding substance use.

Find out more about Beth here:

https://www.bethfratesmd.com/

This is an updated version with a few extra encouraging words from science. “I believe in you.” These simple four words mean the world to me and now I want to share them with you. So put on your earphones and your sunglasses, get comfortable and sit with me for a few minutes. The best part is that you can take this meditation with you wherever you go, no special place, clothes, or time is needed. I hope it gives you as much peace of mind as it did for me.

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Welcome to 2022! Learn science backed ways to take care of our mind-body-space with me! I am so excited to have Dr. Beth Frates with me. She's an MD and a pioneer in lifestyle medicine education. She is also an award-winning teacher at Harvard, and she is now the president-elect of the American College of Lifestyle Medicine. Listen as we start the conversation on how powerful lifestyle changes can be to help us be at our best.

For a full transcript and more tips: mindbodyspace.com/episode/92

Questions? write them in comments below or email us [email protected]

Find out more about Dr. Frates: bethfratesmd.com