Talking Emotions

Dr. Gruber highlights the benefits and process of using relational mindfulness practices with young adults. Her work explores mindfulness practices to build internal and interpersonal awareness to decrease social isolation and increase wellness. Tune in to learn about this approach and her personal journey that called her to this work. 

Guest:
Dr. Natalie Gruber is a well-being scholar, practitioner, researcher, and consultant. She has a doctorate degree in Educational Leadership and Innovation (Arizona State University). Dr. Gruber is a certified mindfulness teacher (UCLS) and art therapist (Northwestern University). She also completed a fellowship in positive organizational scholarship (University of Michigan, Ross School of Business). 

To learn more about Dr. Gruber, please visit:
https://nataliegruber.com/

To learn more about mindfulness and relational mindfulness, please visit:

https://www.uclahealth.org/uclamindful
https://www.uclahealth.org/ulcamindful/ucla-mindful-app

Timestamp:
4:00 - Concept - Loneliness Epidemic
4:00 - Report - Our Epidemic of Loneliness and Isolation (US Surgeon General, 2023)
4:30 - Research - The Connection Prescription: Using the Power of Social Interactions and the Deep Desire for Connectedness to Empower Health and Wellness (Martino et al., 2015)
6:00 - Research - Mindfulness training reduces loneliness and increases social contact in a randomized controlled trial (Lindsay et al., 2019)
6:20 - Concept - Default Mode Network & Connection
7:45 - Program - ASU Mindfulness & Connection Program
9:40 - Research - Effects of Mindfulness on Psychological Health: A Review of Empirical Studies (Keng et al., 2011)
10:30 - Concept - Default Mode Network decreasing and Increasing Connection
11:30 - Personal Story - How Dr. Gruber Found Mindfulness
23:45
25:00 - Concept - Defining Mindfulness
26:20 - Practice - STOP Practice
28:00 - Concept - Taking Time to Pause
30:00 - Outcomes - Benefits of Relational Mindfulness
34:00 - Concept - Vulnerability vs. Fear of Judgment
35:00 - Concept - How to Practice New Ways of Being
37:30 - Strategy - Silence to Support Connection
40:00 - Practice - Hot Seat
45:40 - Strategy - Integrating Ways to Connect in Schools
53:10 - Strategy - Practice Self-Compassion
54:15 - Parent Strategy -
57:20 - Concept - Emotions are Contageous
58:40 - Concept - How to Start Making an Entry into Using Mindfulness
61:00 - Resources - Where to Access Mindfulness Practices
70:00 - Personal Wellness Strategy - Hiking

Special thanks to musical artists:
Psalm Trees: https://psalmtreesbeats.bandcamp.com/
Jinsang: https://jinsangbeats.bandcamp.com/

To provide suggestions for new topics in future episodes, visit:
present-mind.org/podcast

Sarah Casper explores the nuanced world of consent. In this conversation we explore how common approaches to consent education are good, yet don't allow space for adolescents and young adults to practice nagivating the 'grey areas' of boundaries, consent, and sex. She explores principles in her approach to consent education.

Guest:
Playful. Nuanced. Principled. Sarah (SAH-rah) Casper is the founder of Comprehensive Consent, a social-emotional learning approach to equipping kids and teens with the knowledge and skills necessary for healthy, respectful, and joyful relationships. Through her in-school workshops, online classes, and social media content, Sarah has helped thousands of kids, adolescents, and adults throughout the world shift their understanding of consent as something we simply “give” and “get” to a practice we are all responsible to uphold. You can find her on Instagram @ComprehensiveConsent.

To learn more about Sarah, please visit:
https://www.comprehensiveconsent.com/
@comprehensiveconsent

Timestamp:
4:00 - Concept - Loneliness Epidemic
4:00 - Report - Our Epidemic of Loneliness and Isolation (US Surgeon General, 2023)
4:30 - Research - The Connection Prescription: Using the Power of Social Interactions and the Deep Desire for Connectedness to Empower Health and Wellness (Martino et al., 2015)
6:00 - Research - Mindfulness training reduces loneliness and increases social contact in a randomized controlled trial (Lindsay et al., 2019)
6:20 - Concept - Default Mode Network & Connection
7:45 - Program - ASU Mindfulness & Connection Program
9:40 - Research - Effects of Mindfulness on Psychological Health: A Review of Empirical Studies (Keng et al., 2011)
10:30 - Concept - Default Mode Network decreasing and Increasing Connection
11:30 - Personal Story - How Dr. Gruber Found Mindfulness
25:00 - Concept - Defining Mindfulness
26:20 - Practice - STOP Practice
28:00 - Concept - Taking Time to Pause
30:00 - Outcomes - Benefits of Relational Mindfulness
34:00 - Concept - Vulnerability vs. Fear of Judgment
35:00 - Concept - How to Practice New Ways of Being
37:30 - Strategy - Silence to Support Connection
40:00 - Practice - Hot Seat
45:40 - Strategy - Integrating Ways to Connect in Schools
53:10 - Strategy - Practice Self-Compassion
54:15 - Parent Strategy -
57:20 - Concept - Emotions are Contageous
58:40 - Concept - How to Start Making an Entry into Using Mindfulness
61:00 - Resources - Where to Access Mindfulness Practices
70:00 - Personal Wellness Strategy - Hiking

Special thanks to musical artists:
Psalm Trees: https://psalmtreesbeats.bandcamp.com/
ohricky: https://ohrickybeats.bandcamp.com/

To provide suggestions for new topics in future episodes, visit:
present-mind.org/podcast

Leslie highlights the benefits and process of using Art Therapy in school settings. She starts by opening up about her process on writing and personal journey to finding art therapy. In the conversation, we explore the benefits of art therapy and how it can be used by professionals in the school setting.

Guest:
Leslie de Vera Arroyo. Leslie Arroyo (she/her) is a Licensed Clinical Professional Counselor (LCPC) and a School Counseling Specialist for Chicago Public Schools (CPS).  She has been in the counseling and mental health field for more than 20 years.  She has experience working in inpatient and outpatient mental health facilities before serving as a school counselor in CPS elementary and high school settings for 14 years.  She has a Master’s Degree in Art Therapy and went to DePaul University to obtain school counselor licensure.

In her current role, she supports school counselors in the implementation of ASCA-aligned comprehensive, data-driven, and student-centered school counseling programs. Also in this role, she is running a pilot program on the use of art therapy techniques in school counseling practices. The goal of the pilot program is to examine the impact on student learning and the development of academic and social/emotional skills that contribute to college and career readiness.

To learn more about Leslie, please visit:
https://www.linkedin.com/in/leslie-de-vera-arroyo-maat-lcpc-637a266/

3:40 - Concept - Writing in a Linear Process
6:50 - Quote - "Just Do The Thing"
7:15 - Concept - What's art therapy?
9:10 - Personal Story - How Leslie found art therapy
15:00 - Concept - Verbal and Other Methods for Expression and Meaning
16:30 - Research - Art Therapy for Psychosocial Problems in Children and Adolescents (Bosgraff et al., 2020)
17:55 - Research - Reduction of Cortisol Levels and Participants' Responses Following Art Making (Kaimal et al., 2016)
21:23 - Benefits of Art Therapy
21:50 - Concept - Getting Over Judgment
29:00 - Concept - De-Escalating and Accessing Emotions & Thoughts
32:20 - Concept - Benefits of Art Therapy
40:00 - Concept - Art Therapy for Retaining Professionals
49:30 - Strategy - Do What Brings You Joy
51:30 - Strategy - Utilize Your Senses
52:30 - Parent Strategy - Fostering Student Space for Exploration
56:00 - Parent Strategy - Encourage Healthy Risk Taking
61:00 - Personal Strategy - Art, Movement, Mindfulness


Special thanks to musical artists:
Psalm Trees: https://psalmtreesbeats.bandcamp.com/
G Mills: https://gmills.bandcamp.com/

To provide suggestions for new topics in future episodes, visit:
present-mind.org/podcast

Dr. Davis explores the practical application of empathy. She highlights stories from her extensive research on empathy and how it is use to facilitate better practitioner-patient relationships to improve healthcare. She highlights how this is can be used to improve listening and relationships inside and out of schools.

Guest:
Dr. Carol Davis. Carol is an international lecturer and consultant and a respected author in rehabilitation literature. She is the author of Integrative Therapies in Rehabilitation, and Patient-Practitioner Interaction, both published by Slack Books, Inc., and several textbook chapters, many focusing on the science of energy medicine and complementary therapies. She has published over 30 articles in peer reviewed journals. Her areas of scholarly interest include educating students in the affective domain, particularly in professional interactions in health care, ethics, empathy , and using the self as a therapeutic presence with patients. In addition, she is interested in reading and translating for broad understanding fascia, biotensegrity and the essentials of quantum physics and how subatomic particles and vibration affect our physiology and cellular function.

To learn more about Dr. Davis, please visit:
https://freelyhuman.com/about-carol-davis/
https://www.youtube.com/@Drcmdavis
https://www.amazon.com/stores/Carol-M.-Davis/author/B000APLEKU?ref=sr_ntt_srch_lnk_1&qid=1742664674&sr=1-1&isDramIntegrated=true&shoppingPortalEnabled=true

Please note the time stamps for podcast content:
4:00 - Concept - http://www.biotensegrity.com/
4:50 - Personal Story - What led to exploring Empathy?
8:50 - History - How Empathy was Taught Over Time
9:30 - Empathy Scale -
10:20 - Concept - Sympathy vs. Empathy
11:20 - Research - The Problem with Empathy (Stein)
12:30 - Concept - 3 Aspects of Empathy (Stein)
14:00 -  Personal Story - Nursing Example with Empathy
18:40 - Concept - How to Teach Empathy?
23:30 - Concept - Transposal & Identification (Cognitive Problem Solving and Emotional Connection)
27:00 - Concept - Talking Transposal vs. Empathy in Schools
30:25 - Personal Story - Empathy Skills to Improve Relationships & Professional Effectiveness
37:30 - Concept - Common Barriers to Being Empathic
38:07 - Research - Mean 17.4 Minutes - Time Allocation in Primary Care Office Visits (Tai-Seale, 2007)
39:00 - Barrier to Empathy - Judgment vs. Perception
39:00 - Barrier to Empathy - Active Listening/Presence
39:00 - Barrier to Empathy - Curiosity and Questioning Dominant Cultures
41:00 - Barrier to Empathy - Copy Parental Interaction
41:00 - Barrier to Empathy - Hidden Bias
45:00 - Student Strategy - Raise Consciousness
47:30 - Personal Story - Awareness on Impact of Past Experiences
48:40 - Student Strategy - Explore Core Values
50:05 - Personal Story - Using Complex Stories to Explore Personal Values
53:30 - Parent Barrier to Empathy - Just Love
55:20 - Parent Barrier to Empathy - Practice Exploring the Experience of Others
63:00 - Book Recommendation - Notes on Complexity: A Scientific Theory of Connection, Consciousness, and Being - Niel Theise
68:00 - Book Recommendation - Finding the Mother Tree: Discovering the Wisdom of the Forest Paperback – Suzanne Simard
68:00 - Personal Practice - Contemplative Practice
71:00 - Book Recommendation - Yes, and: Daily Meditations - Richard Rohr
72:00 - Book Recommendation - Braiding Sweetgrass - Braiding Sweetgrass: Indigenous Wisdom, Scientific Knowledge and the Teachings of Plants - Robin Kimmerer


Special thanks to musical artists:
Psalm Trees: https://psalmtreesbeats.bandcamp.com/
Marysia Osu: https://marysiaosu.bandcamp.com/

To provide suggestions for new topics in future episodes, visit:
present-mind.org/podcast

ShowYouSuck talks about the power of curiosity . This episode continues conversations about different approaches to heal from trauma. She shares her story and explains how indigenous wisdom can be a guide to process difficult life experiences and help to live a richer emotional life.

Guest:
ShowYouSuck. Clinton Sandifer creates under the name ShowYouSuck. A Rapper/Producer/Performance artist, one half of the band Air Credits, based in Chicago who releases self produced music and videos on a regular basis via Bandcamp and Youtube. Show also hosts a monthly variety show at Subterranean called the Dream Blunt Rotation, every last Wednesday of the month.

To learn more about ShowYouSuck, please visit:
https://showyousuck.bandcamp.com/

Please note the time stamps for podcast content:
2:44 - Concept - Creativity in Life
4:50 - Personal Story - Personal Stories on Creativity
10:00 - Concept - Just Saying Yes
10:40 - Study - Creativity and Wellbeing: A Meta Analysis (Acar et al., 2020)
11:00 - Concept - Everyone Needs to Make Things
14:15 - Concept - What is Your Creative Process Like?
14:20 - Book - Flow (Csikszentmihalyi, 2008)
18:45 - Study - Creativity in Everyday Life (Cropley, 1990)
19:30 - Concept - Everyday Creativity
22:00 - Study - Being Creative Makes You Happier (Tan et al., 2021)
22:45 - Student Idea - Don't Fixate on Finishing a Thing
23:45 - Student Idea - Learn to Tinker
25:40 - Concept - Process in an Outcomes Driven Culture
29:30 - Concept - Enjoying the Process
35:30 - Concept - You Dont Control the Outcome, Only the Process
45:15 - Story - Where to Push Yourself Creatively
45:50 - Personal Strategy - Creating a Comfortable Space


Special thanks to musical artists:
Psalm Trees: https://psalmtreesbeats.bandcamp.com/
ShowYouSuck: https://showyousuck.bandcamp.com/

To provide suggestions for new topics in future episodes, visit:
present-mind.org/podcast

Mairead talks about the power of curiosity . This episode continues conversations about different approaches to heal from trauma. She shares her story and explains how indigenous wisdom can be a guide to process difficult life experiences and help to live a richer emotional life.

Guest:
Mairead Ashcroft. Art Therapist. Counselor. Nature Lover. Mairead uses compassion to support others who have experienced similar challenging life events resulting in Complex Post Traumatic Stress Disorder. Mairead has dedicated many years of study on the effects of trauma on the brain and body, enhancing her counselling, art therapy and life coaching practice and her approach to recovery. Mairead participated in changing Australian laws by speaking in Parliament during the Victorian Inquiry 2011, and Australian Royal Commission into institutional responses into childhood sexual abuse 2014. In 2012 Mairead was awarded and Inspirational Woman’s Award by the Hobson’s Bay City Council in the area of childhood sexual abuse and domestic violence advocacy. Mairead and her adorable side kick, Moon Shadow the Therapy Dog are friendly faces in their hometown of Altona, Melbourne.

To learn more about Mairead or somatic bathing, please visit:
www.artoflifewithmairead.com
www.artoflifewithmairead.blogspot.com.au

Please note the time stamps for podcast content:
5:00 - Concept - Trauma and Protecting From Feeling
8:30 - Concept - Openness and Healing
9:30 - Story - Personal Experience of Trauma
13:00 - Concept - Replacing Judgment with Curiosity
14:30 - Example - Reframing Judgment to Curiosity around Trauma
19:30 - Idea - Strategies to Let Go of Judgement
22:00 - Strategy - Mindfulness
24:00 - Idea - Openness to Experience
28:00 - Idea - Power of Circles in the Healing Process
34:00 - Strategy - Use of Circles from Art of Life and Curiosity
39:00 - Idea - Connecting Circles, Mindfulness, and Curiosity related to Trauma
42:00 - Idea - Applying Curiosity and Taking Risk in Life
49:00 - Idea - Expressing Emotion and Full Range of Emotional Experience
50:00 - Strategies - Don't Do Everything on your Own
57:00 - Strategies - Power of Listening
60:00 - Quote - People don't really listen. They just wait for their turn to talk. -Chuck Palahnuik.
62:00 - Strategies - Listen, Dont Fix. Allow space for feelings.
64:00 - Idea - Prioritizing a Full Range of Feeling
65:00 - Book - The Emotional Lives of Teenagers - Lisa Damour
67:33 - Research - How trait curiosity influences psychological well-being and emotional exhaustion - Wang & Lei, 2015
70:00 - Concept - Curiosity in Turbulent Times
78:00 - Strategies - Look for People You Want to Emulate and Learn From
86:00 - Personal Strategy - Art!


Special thanks to musical artists:
Psalm Trees: https://psalmtreesbeats.bandcamp.com/
Zendo: https://zendobeats.bandcamp.com/

To provide suggestions for new topics in future episodes, visit:
present-mind.org/podcast

Elizabeth Torres leads a conversation on the power of breathing. She also opens out about her journey into meditation, and how her intention led to deepening of her practice. We'll connect the sensation and discovering the body to its connection with trauma, breathing, meditation, and personal discovery. 

Guest:
Elizabeth Torres is an awareness and meditation therapist. Studied extensively in Mexico, earning a Masters's Degree in Gestalt Psychotherapy. Takes a holistic approach to healing. She has expertise in mind-body-awareness integration and utilizing practices that foster a deep connection between physical and emotional wellness. Meditation practices for over 20 years. Also has expertise and knowledge in the interplay between nutrition and wellness.

To learn more about Elizabeth or somatic bathing, please visit:
https://breathelpaso.com/aboutme

Please note the time stamps for podcast content:
5:30 - Idea - Intention and the Process of Meditation
10:15 - Idea - Safety, Perception, and the Senses
11:30 - Research - Prediction, Cognition and the Brain - Bubic et al., 2020
12:15 - Research - Disentangling predictive processing in the brain: a meta-analytic study in favour of a predictive network - Ficco et al., 2021
12:45 - Concept - Changing Perception, The Body, & Trauma
13:40 - Concept - Caution of Meditation & Trauma
15:00 - Idea - How to Navigate Meditation with Past Traumas
19:30- Quote - Your thoughts it's the movement of your own sorrow - Krisna Murti
20:45 - Idea - Using Meditation to Explore How the Mind Works vs. Believing What The Mind Thinks
23:45 - Concept - Sensation & Meditation
27:30 - Concepts - Mental Habits Protect You From Pain
29:00 - Concepts - Why Utilize Breathing to Disrupt the Mind
30:45 - Concepts - When You Intensify One Sensation, it Forces other Senses to Adjust and Loose Control
32:45 - Concept - Personal Purpose of Breathwork and Meditation
35:45 - Concept - What Happens When Past Experiences Arise Meditating
40:00 - Concept - Anxiety, The Brain, and Presence within the Body
44:45 - Concept - Integrating Senses with Cognition
49:50 - Strategies - 10 Minutes to Breath and Observe
55:40 - Research - How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing - Zaccaro et al, 2018
55:40 - Research - Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials - Fincham et al, 2023
56:50 - Story - How Elizabeth Found Somatic Worth
72:25 - Personal Strategy - Breath of Fire (Breathing Strategy)

Special thanks to musical artists:
Psalm Trees: https://psalmtreesbeats.bandcamp.com/
Chris Keys: https://chriskeys.bandcamp.com/

To provide suggestions for new topics in future episodes, visit:
present-mind.org/podcast

Kathleen Skoller leads a conversation about the power of nature, and its connection to wellness. She talks lost of emerging research, which connects to the older practice of Shinrin-yoku (forest bathing).

Guest:
Kathleen Skoller is a retired teacher of 33 years. She is certified through the Association of Nature and Forest Therapy Guides and Programs – the leading voice for forest therapy programs in the United States and Europe. She practices Shinrin Yoku (forest bathing) which helps her relieve stress, detach from the digital world, think and feel her way through creative projects.

To learn more about Kathleen Skoller or forest bathing, please visit:
https://forestimmersion.com/about-kathleen-giese-skoller/
https://www.forestbathingfinder.com/find-a-walk/

Please note the time stamps for podcast content:
4:50 - Concept - Historical Idea of Spending Time Outside
5:10 - Research - Immunomodulatory Activities of Selected Essential Oils - Sander et al., 2020
5:10 - Research - Health effects of a forest environment on natural killer cells in humans: an observational pilot study - Tsao et al., 2020
6:10 - Research - Combined Effect of Walking and Forest Environment on Salivary Cortisol Concentration - Kobayashi et al., 2019
8:00 - Idea - What keeps people from being outside?
12:00 - Concept - Slowing Down Calms the Mind
12:30 - Research - Nature experience reduces rumination and subgenual prefrontal cortex activation - Bratman et al., 2015
16:00 - Strategy - "Arrow to the Heart"
19:45 - Idea - What makes it difficult to slow down?
21:00 - Concept -  Erich Fromm's Biophilia
24:50 - Idea - History of Shirin-Yoku
27:00 - Concept - Parks Prescribed - https://parkrxamerica.org/
34:10 - Strategy - Spend Time Outside and Slow Down or Pause
35:20 - Strategy - Earthing
37:10 - Strategy - Rumination Note
45:30 - Parent Strategy - Provide Outside Experiences
65:00 - Personal Strategy - Marma therapy (ancient practice)
71:10 - Learning More about Forest Bathing

Special thanks to musical artists:
Psalm Trees: https://psalmtreesbeats.bandcamp.com/
XXXXX: XXXXX

To provide suggestions for new topics in future episodes, visit:
present-mind.org/podcast

This is the 2nd In Practice Episode! Chef Jeff Wang talks about a life of purpose, and his decision to leave accounting to become a chef. He talks purpose, experiences, and happiness, connecting ideas from Dr. Bowers episode in a lived experience!

Guest:
Jeff Wang is a Chicago native and an accountant turned self taught Chef. He hit the streets in his food truck “Yum Dum” inJuly of 2014 serving up his ‘Mom’s Asian home cooking’ with offerings like handmade dumplings, bao sandwiches, and a recreation of his childhood favorite snack - the now famed Kimcheesey Rice Balls. Jeff grew up in a restaurant family and knew he would find his way back into the kitchen – he just didn’t know that kitchen would be in the back of a truck. In almost a decade of rolling the streets of Chicago, Yum Dum has garnered a large following, been featured at iconic Chicago events and received several accolades including the title as one of ‘Chicago’s Best Food Trucks’ in several publications.

To learn more about Jeff Wang, please visit:
https://www.yumdumtruck.com/restaurant

Please note the time stamps for podcast content:
6:00 - Research - Well-being is more than happiness and life satisfaction: a multidimensional analysis of 21 countries - Ruggeri et al., 2020
7:00 - Story - Jeff Tells His Story
17:00 - Idea - Importance of Purpose
19:00 - Strategy - Explore Being You
23:00 - Idea - Purpose and Money
29:00 - Idea - Hardships & Highlights
35:00 - Idea - Pursuing Purpose
39:00 - Parent Strategy - Expose Kids to as Much as Possible
46:00 - Personal Strategy - Self Care

Special thanks to musical artists:
Psalm Trees: https://psalmtreesbeats.bandcamp.com/
Probably Not Famous IV: https://www.probablynotfamous.com/

To provide suggestions for new topics in future episodes, visit:
present-mind.org/podcast

Dr. Bower explores the connection of purpose to living a life of happiness. We will unpack the importance of considering happiness for yourself vs. connecting with others. Some surprising research will give insights into how you can to live a more purposeful life!

Guest:
Dr. Tracy Brower is a sociologist studying work life fulfillment, happiness and the future of work. She is the author of two books. The Secrets to Happiness at Work provides insights for joyful work and life. Bring Work to Life by Bringing Life to Work provides fresh perspectives and alternative ways to consider and achieve work-life “balance” (hint: it’s not about balance, it’s more than that). Tracy is also a senior contributor for Forbes and a contributor to Newsweek and Fast Company, and the Vice President of Workplace Insights for Steelcase.

To learn more about Dr. Bower, please visit:
https://tracybrower.com/
https://www.forbes.com/sites/tracybrower/

Dr. Bowers' Books:
The Secrets to Happiness at Work
Bring Work to Life by Bringing Life to Work

Please note the time stamps for podcast content:
5:20 - Concepts - Myths of Happiness at Work
6:00 - Concepts - Create Conditions for Happiness
8:30 - Research - Commitment to a purpose in life: An antidote to the suffering by individuals with social anxiety disorder - Kashdan & McKnight (2013)
9:40 - Research - Spending at least 120 minutes a week in nature is associated with good health and wellbeing - White et al. (2019)
11:20 - Concepts - Harm of Social Comparison
12:30 - Primer for E10 - Purpose in Practice (w/ Jeff Wang)
14:00 - Concepts - 3 Aspects of Purpose
18:15 - Concepts - Passions (Individual) vs. Purpose (Societal)
24:20 - Concepts - Different Ways of Experiencing Happiness
27:10 - Strategy - Making a Commitment / Take Action
28:30 - Strategy - Do Things You're Passionate About
31:00 - Research - Memorability shapes perceived time (and vice versa) - Ma et al. (2023)
33:00 - Concepts - How to Create Conditions for Happiness
35:10 - Adult Strategies - Presence. Eliminate Distractions. Validate. Ask Questions. Be Transparent About Our Own Experience.
39:30 - Personal Strategy - Gratitude. Making Knowledge Accessible
44:00 - Concepts - How to Make Choices to Move On (How Much Can I Influence/How Big is this Issue)
48:30 - Personal Strategy - Weekend Naps. Walks with Audiobooks
49:00 - Research -  Influence of mid-afternoon nap duration and sleep parameters on memory encoding, mood, processing speed, and vigilance - Leong et al. (2023)

Special thanks to musical artists:
Psalm Trees: https://psalmtreesbeats.bandcamp.com/
Homage: https://homagebeats.bandcamp.com/

To provide suggestions for new topics in future episodes, visit:
present-mind.org/podcast