I decided to do a solocast episode today all about getting lost in thoughts, the craziness in our world and lives, and the importance of self-care habits. I've been thinking a lot about whats been happening in Iran with the fearless girls and women fighting for major reformations throughout the country, as well as the struggle in the U.S. for women to have autonomy over their own bodies. There is a mix of emotions including fear, anger, sadness as well as inspiration and hope because of the protestors that are fighting for their freedom and basic human rights. While its important to keep updated with whats happening in the world, its also equally important to take a step back, and make sure you're giving yourself rest, love, and care - so I ask you: What are you going to do to take care of yourself and nurture your energy?

Episode highlights and notes:

- Self-care and what that may look like

-What I do in order to take care of my self and nurture my energy

- Michael Singer's: The Untethered Soul: https://www.amazon.com/Untethered-Soul.../dp/1572245379

- Meditation techniques

-Being the observer of your thoughts instead of getting lost in them

I was able to talk with certified Rapid Transformational Therapist and Coach - Ling Jin! Ling and I discuss what RTT and hypnotherapy is and the power behind these incredible healing methods. I am so passionate about healing therapeutic tools, so this conversation with Ling was a real treat.

Episode notes and highlights:

• Ling's personal story being Chinese Korean and moving to Japan for graduate school
• The importance of finding a home, and what that means to Ling
• Using movement, like dance or yoga, as a healing method
• What RTT (Rapid Transformational Therapy) is and how it is different from Hypnotherapy
• What a typical RTT session looks like
• The deep connection between mind and body
• Subconscious and Conscious states of mind and the key differences
• The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk (https://www.amazon.co.jp/-/en/Bessel-van-Kolk-M-D/dp/0143127748)
• When the Body Says No: The Cost of Hidden Stress: Gabor Mate (https://www.amazon.com/When-Body-Says-Understanding-Stress-Disease/dp/0470923350)
• Brainwave Frequencies (https://choosemuse.com/blog/a-deep-dive-into-brainwaves-brainwave-frequencies-explained-2/)
• Where you can find Ling! website: https://www.freemind.care/

Hello Light of Insight community! I am so happy to be back podcasting! I was in Montana, Canada, and New York visiting with friends and family for the past couple of months. What a joy it was to spend quality time with the people who mean so much to me.

I talk about my time in America and Canada as well as some lessons and reflections I gained during the journey.

Episode highlights and notes:

- My dad Tony's landscape and nature photography: https://www.anthonygamell.com/

- The hike we did in Glacier National Park: http://www.hikinginglacier.com/swiftcurrent-pass.htm

- Lessons with stress and anxiety while traveling

- What I'm reading and mentally taking in: How to Love by Thich Nhat Hanh - you can order it here on amazon: https://www.amazon.com/Love-Mindfulness-Essentials-Thich-Nhat/dp/1937006883

- Journal reflections and prompts: When are you the most joyous and happy? Where are you? What feelings come up? Who are you with? What are you doing?

I was able to chat with Montana native, Tibetan language and culture teacher, and Lama of the Shangpa-Kagyu School of Tibetan Buddhism - David Curtis! David has a wealth of experience and knowledge practicing and teaching Buddhism. He established the Tibetan Language Institute in 1996, an organization that is dedicated to preserving the Tibetan language and culture. In 2011, David founded Big Sky Mind which is a community dedicated to studying and learning Buddhist practices and philosophy. In this episode, David shares his story and the development of his interests and passion in studying, practicing, and teaching Buddhism.

Episode highlights:

- David's background growing up in Montana and studying philosophy and Buddhism

- Becoming interested in Tibetan Buddhism after attending teachings given by the 14th Dalai Lama in 1984

- David's experience undertaking a traditional 3-year Tibetan Retreat in Burgundy, France

- The Beauty of Impermanence

- Cultivating Love and Compassion through Practice

- Understanding that we are all Interconnected

- The Highest Buddhist Teaching: To Relax

Tibetan Language Institute: https://www.tibetanlanguage.org/about/david-curtis/

Big Sky Mind: http://www.bigskymindmontana.org/

I share part of my background and the reason why I started the Light of Insight in this podcast episode.

After finishing a 10 day silent meditation retreat in Japan, I started to go deeper into my own healing journey. The meditation experience taught me that there was a lot that I needed to process and heal. When you're in silence and stillness, you start to learn about the "monkey mind" - those jumpy voices and never-ending negative thought patterns in your head that bring you frustration and at times, shame. In Vipassana, we are trained to observe those thoughts. If a thought arises, observe it, acknowledge it, then let it go. This experience taught me that most of the pain we are dealing with are really only internal narratives and thoughts. I knew I needed to find tools and practices that would help me with my processing, healing, inner development and spiritual growth journey.

Part of my healing and grounding practice now includes these really cool manifestation and neuroplasticity workshops (link below). The work includes a lot of reflection, journal writing, and hypnosis "deep imaginings." Journal writing has been a really important practice for me in order to understand myself better through written reflection. I want to start sharing journal prompts that have helped me discover more about my beliefs, values, and authentic self. Neuroplasticity and reprogramming have also been incredibly effective practices as well.

Episode highlights:

- Vipassana Meditation and my retreat experience in Chiba, Japan

- The "Monkey" Mind

- To Be Magnetic Manifestation Workshops

- Neuroplasticity and Reprogramming Your Brain

- Inner Child Wounds and Healing

- People Pleasing and Perfectionism

- The Importance of Journal Writing

- Journal Prompt: "Think of a safe space and a safe person where if you think about it, it brings you happiness, grounding, and safety."

- My safe space

Vipassana Meditation and retreats in Japan: https://jp.dhamma.org/

To Be Magnetic Manifestation and Neuroplasticity Workshops: https://tobemagnetic.com/

Podcast on Neuroplasticity: https://podcasts.apple.com/gb/podcast/wtf-is-neuroplasticity-with-dr-tara-swart/id1533960100?i=1000495126546

I had the absolute pleasure talking with Master Bhikkhu Kassapa about his story growing up as a monk in Cambodia and Sri Lanka, and the incredible work he does as the director of the International Cambodian Buddhist Center. Master Kassapa and I discuss the purpose of meditation, cultivating a healthy mind, how to manage stress and emotions, and understanding ourselves clearly.

Here is part 2 of my conversation with Max Capo. In part 2, Max really opens up about the challenges he faced during the pandemic and what major lessons he learned looking back on the past 2 years.

Some episode highlights:

- Challenges during the pandemic

- Understanding who you are through your relationships and alone time

- Not needing a reason to call a friend or family member

- The difficulty in expressing yourself vulnerably

- Growing through making YouTube videos and it acting as a personal journal

Enjoy!

In this second episode of the Light of Insight, I have a conversation with Chhunny Noem. I met Chhunny about 3 years ago is Phnom Penh, Cambodia and was so gravitated towards his mindful and calm aura. Chhunny shares his story growing up in the temple as a monk, the importance of community, his company - VIPASSA, and meditation and mindfulness tools that anybody can use in their daily lives. Enjoy!

In this first episode of the Light of Insight, I have a conversation with my grandma from Montana, Carol. She is someone who is very special, and has taught me many lessons. We have a conversation about her background growing up in a small town in Montana, her experience learning about her family history, and the importance of community and friendship in times of uncertainty and crisis. I also express to her the 5 major lessons I've learned from her and we discuss each lesson individually. The lessons are: 1) gratitude 2) education and learning 3) self-care 4) forgiveness 5) trust that it will be okay Enjoy!