Today I am happy to introduce an extraordinary guest, Chweny Popitt. Chweny joins me to help young Transition Awareness Breathing friends learn about positive and mindful options in respond to unpleasant and painful situations. The information is positive and offers healthy perspectives and options for grown-ups too. Families will take away easy-to-follow suggestions to move through challenges and to give positive and healthy support to the children. 

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When we experience pain, our body sends a message to the brain. Our initial reaction to pull away from the pain is a natural response. We have all experienced some pain/discomfort at one time or another. As we grow older, we learn how to keep ourselves safe. However, sometimes pain leads us to an unpleasant response. And that is where mindfulness comes in. A few mindful techniques this podcast will cover are skills that can use with faced with unpleasant situations. Here are a few.

Check out our conversation here!

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In our episode today, I invite you to listen to a mindful practice performed by tweens (ages 11 – 13). These are students in my Transition Awareness Breathing enrichment class at one of the local charter schools. These TAB friends have been attending Transition Awareness Breathing one hour a day each week for approximately six to nine months. They shared with me that they have become more aware of how their bodies respond to various environmental situations within the last few weeks. Tween TAB’s friend’s favorite mindfulness practice is mindful eating. They learned mindfulness, awareness, and relaxation breathing techniques at the beginning of their TAB training. Most of them had never practiced mindfulness skills independently before.

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For me teaching older children TAB was a new endeavor. Current times are revealing that there is a need for older children to benefit from learning mindfulness skills as they grow into their teen years. I was still determining how this would work and was willing to try. So, I took it upon myself to find a mindfulness program that targets teens. I came across Gina Briegel, MA LMSRT instructor program called “Stress Teen.” As I learned different approaches and material from the “Stress Teen” model, I began implementing some of the content into my TAB tween classes. A few weeks ago, I asked the group to share what practice they would be willing to demonstrate in their small group setting. They chose to review the mindful qualities, body scan, and relaxation breathing.

I was amazed when they shared their practices in the small group setting. My goal was to use the teach-back learning method to determine their comprehension and skill level of what they learned. I was amazed. Each leads the group without prompting or a script. I asked them if they would allow me to record their practice. They agreed. I obtained their parent’s permission to record only their voices without their names. On the day of the recording, they expressed nervousness and asked if they could use my script from Gina Briegel’s Stress Teen guide. In this recording, three tweens will demonstrate their mindful practice with the help of the Stress Teen guide scripts. They did a great job, and I am very proud that they were willing to share what they learned with others. 

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In this episode, I discuss how fear can steal freedom and lives. Fear is a natural survival response to the environment when the senses feel threatened. When a fear response takes lives, it is a destructive resource. I thought sharing the podcast I did a few years ago called “Fear Survivor” would be a good idea. Join me in this rebroadcast and focus on how fear controls freedom.

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We look at fear from an outside point of view—the marketing of fear as an entertainment commodity versus an event’s reaction. I will guide us through the response of fear and where fear is born. This podcast is not a therapy session. Its purpose is to provide educational information about fear. Fear is a survivor’s response to the body. The residual or after-effects of fears can interfere with life. Sometimes professional help is needed to guide us out of the clutches of fear souvenirs. If you need assistance, please get in touch with your healthcare professional. In this episode, I share an example of a terrifying personal experience and the fear-souvenirs which interfered with my life at a very young age. With the knowledge of mindfulness, awareness, and relaxation breathing, I am happy to share tips on how to put out the fire of the haunting paralyzing effects of fear. The process takes time and a positive growth mindset to move on.

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During this episode, the goal is to mentally step back and see how what we are going through is a transition. Change is constant, whether we are aware of it or not. When we go through changes or transitions, those changes take work. The transition can represent the process of growth. Understanding the transition process gives our brain information on what to be aware of in how our body responds to a change. We can focus on our emotions and thinking as we adapt to the change. The process may be uncomfortable, and it may take work. We also can be aware of how that change affects us and our environment. 

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In this podcast, I guide you through reflections and awareness of lessons learned from experiencing rejection and pain when doors of opportunities are closed. We will explore the strengths we gained to prepare us for new ventures and beginnings. 

Resource: PositivePsycology.com

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Humor can be a natural reaction in dealing with uncomfortable situations. Join me as I guide our discussion on how to use humor to move through embarrassing situations. Humor can be helpful in lightening events of stressful situations. The first step is to be aware of your reaction to embarrassment. Be very cautious when using humor. Focus on one’s self when using humor. In some situations, humor may be helpful, but using humor from another person’s perspective may not. Not all conditions are appropriate for humor because we are using the tool of humor from our perspective. Use a mindful eye, and be aware that if someone is hurt, traumatized, or in a crisis, the more mindful response is to ask if the person needs help. Sometimes people laugh or smile during stressful or embarrassing situations. They may not be happy. They may be trying to adjust to a stressful or awkward situation. Therefore, bring a sense of loving kindness and compassion as a response to be helpful. Humor is not always appropriate for all cases. Today, I will share examples of using humor to move through an embarrassing situation and reflect on the mindfulness tools to help push through the stress of embarrassment and uncomfortableness. 

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I give credit to PositivePsychology.com for the stimulating information in “Rewriting the Narrative with Humor”

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I will be your guide in this practice activity. Did you know that we perform mindfulness practices with focus during everyday activities? Join me in a brief mindful eating review. I highlight how we naturally block out distracting thoughts in our daily lives. Also, I share a method I recently learned from Gina Biegel, MA LMFT, owner and consultant of the “Stress Teens Program.” This practice is called “Railroad Activity.” Before you begin the practice, I invite you to get into a comfortable position. You can lie down or sit down, whatever is comfortable for you. This is also an imagery practice. The goal is to increase focus on the breath as an anchor. Be aware of the movements of your body with your breath. Notice any changes in temperature as you breathe in your nose and out of your mouth. Let your breath be natural. Understand as you practice, distracting thoughts may come into your mind. Realize it is normal for distracting thoughts to come and go. Enjoy your practice. 

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As seasons change, colors and temperatures shift into new dimensions that prompt us to adjust to different types of clothing to be comfortable. Please take a moment and notice the changes around you now. During this practice, I will review the mindfulness qualities discussed in the previous TAB podcast. As I guide you through the review, I’d like you to focus on mindful qualities of particular interest. What changes are you open to adjusting to improve your mindful qualities? 

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What action steps will you take to improve your mindful qualities right now?

In this session, I will guide you through two types of body scan practice. The first body scan practice is without background music. The following body scan practice will have background music. I would like to offer you flexibility in performing the body scan. 

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During my travels to Israel, an insightful 14-year-old teenager shared how to bring experiences of joy and happiness that our Land and Spirit tour group experienced in Israel and at the Western Wall. I got permission from Rabbi Levi and Naomi Bledsofsky to share their daughter’s, Rifka, suggestion. As Rifka shared her suggestion among a large group of Jewish women, I realized that her suggestion was an analogy that captured Mindfulness Qualities as compiled by Gina M. Biegel, MA, LMFT (Creator and Founder of Stressed Teens). In this session, I invite you to use mindful eyes and look at how we envision a wall. Walls are usually described as stone or brick structures to provide a barrier to separate or prevent an escape. In this episode, I share a mindfulness perspective about walls. In mindfulness, we use our five senses to bring awareness to how we get information from the environment and how we respond to our environment. Join me to find out how we can strategize to use mindful qualities to create intangible walls which build positive worlds. What we create may not be perfect. However, what we make will be gems of non-tangible treasure that can impact entities of positivity for generations to come. 

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Resources:

Gina M. Biegel, MA, LMFT

https://www.stressedteens.com

Land and Sprit

https://youtu.be/zE_xQKVj1vQbe

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Join me on a Mindful walk through the ancient streets of Israel. I invite you to put on comfortable walking shoes. Then, open your imagination as I guide you through practice with the sounds of Israel.

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I am happy to share this gift with you when I was in Israel. The most valuable mindfulness technique I used was mindful walking—Our tour group walked on different archaeological discoveries. We took in the sights of ancient worlds. Even the stones of the streets and buildings had a story. Our tour group was made aware of markings and designs of various times of centuries on old stones. 

I realize I could be walking the same path King David walked. It was mind-boggling and humbling. Yet, I grew stronger in appreciation for the hard work, struggles, and determination that went into preserving Israel, her culture, and her heritage. I recognize my existence is small. Yet, I felt a connection with generations that walk the path before me, so that can reveal how we are paving king steps for generations to come.

A special note of heartful thanks to all those of Land and Spirit and The Rohr Jewish Learning Institute for giving over 800 Jews the ultimate Jewish education and experience of a lifetime. 

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How do we chisel away the excess “marble” that gets in the way of authenticity? From the perspective of Michelangelo(the Renaissance artist), looking at the extra slabs can be seen as visionary. By locking ourselves in negative habits or lifestyles, we could unintentionally be contained within a self-limitation world. This podcast will explore ways to chip away slabs of behaviors that hide our authenticity. First, take a mindful moment and do an awareness check. Then, prepare to explore how to get to your authentic self. It is valuable to bring forth an awareness of what keeps us from becoming our true selves. Your awareness check can begin by asking yourself the following questions. How are you doing? What are you doing to keep true to yourself? How are your behaviors reflecting the true you? This podcast is part 2 of “Sculpturing authenticity by releasing the true you” And is an inspiration inspired by positivepsychology.com. 

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The Metaphor of David by Hugo Alberts (Ph.D.) PositivePsychology.com 

Music by Pond5.com

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