Wellness Minutes

invitation to join me for 30 days of breathing together, pausing together so we can show up as the Compassionate Presence our families and communities and the world needs right now 

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much metta, 

Dr G

https://www.pranhwellness.com/

A reflection on giving myself and hopefully "you" the permission to be imperfect. 

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much metta,

Dr G

https://www.pranhwellness.com/

Amishi Jha , a Psychologist at the University of Miami talks about Breath Awareness practice as a “foundational workout for the brain’s attention system”. This guided practice is inspired by her words as well as the words of countless other mindfulness practitioners I have followed over the years! 

See Dr. Jha's Ted Talk here: https://www.youtube.com/watch?v=UQzvNIIMayo

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much metta, 

Dr G

https://www.pranhwellness.com/

This episode discusses meta-awareness, knowing where our mind is AND what our mind is doing. Richard Davidson, a Professor of Psychology at University of Wisconsin-Madison, spoke about ‘meta-awareness’ as one of four pillars of wellbeing. Also, this paper by Drs Killingsworth and Gilbert shares some fascinating insights about why "a wandering mind is an unhappy mind". (http://www.uvm.edu/pdodds/files/papers/others/2010/killingsworth2010a.pdf) 

Amishi Jha, a Psychologist at the University of Miami, talks about Breath Awareness practice as a “foundational workout for the brain’s attention system” and this episodes invites you to think about ways to incorporate breath awareness to improve your overall skill of meta awareness. Stay tuned for the companion episode - a guided practice to facilitate breath awareness. 

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Thank you for listening, 

much metta, 

Dr G

https://www.pranhwellness.com/

Do you know a part of nature that we frequently forget to acknowledge? Ourselves!

Our body is such an astounding mix of cells - chemicals - electrical activity through our nervous system. We often forget we ARE nature -- nature isn’t just out there, it is in here. And today’s body scan meditation is an invitation to sit with the experience of being one with nature

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much metta, 

Dr G

https://www.pranhwellness.com/

I have noticed I often live my life and do things with a tremendous sense of urgency. I don’t always stop to ask myself if something can wait a few minutes. I treat most things as “now - now- now” . I don’t know about you - but I officially realised this sense of hurry and urgency around everything is NOT sustainable. It is extremely stressful and my brain has gone into the habit of trying to do a lot of things at once. So the part of my brain that is responsible for rest and digest needs much more help.   So today’s episode is about things you can do to help your brain rest by taking a pause throughout the day.

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much metta, 

Dr G

https://www.pranhwellness.com/

This is a guided meditation inspired by the work of Tara Brach, read more here : https://www.tarabrach.com/meditation-the-rain-of-self-compassion/ 

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much metta, 

Dr G

https://www.pranhwellness.com/

Self-compassion involves treating yourself the way you would treat a friend who is having a hard time. According to prominent self-compassion researchers, psychologists Kristin Neff and Chris Germer, self-compassion involves three core elements that we bring to bear when we are in pain: kindness towards ourselves, recognizing our common humanity that everyone makes mistakes and feels pain, and mindfulness, that is observing the present moment, our current thoughts, feelings and experiences without judging ourselves for having them.  The more compassion we express towards ourselves, the easier it becomes to be compassionate towards others.

Stress triggers a fight-flight-freeze response. So you can feel elevated heart rate, butterflies in our stomach and muscle tightness. Have you noticed how during  moments of stress- an internal critical voice can turn on fairly quickly too, like an internal fight reaction ? And since our internal voice is always around, if this voice is critical it maintains our stress reaction and possibly even makes it worse. So developing a self-compassionate, friendly voice can actually interrupt the stressful critical voice. A self compassionate practice can help activate and maintain a calming response that softens the impact of stress.

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much metta, 

Dr G

https://www.pranhwellness.com/

A companion to episode 23 and 24, this episode guides you to spend time with yourself through silence and reminders to notice the thoughts and sensations that naturally arise within yourself. Using words and a bell, it gently invites you to remain in the present moment without judgement and reaction. 

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much metta, 

Dr G

https://www.pranhwellness.com/

In episode 23, I spoke about the lizard brain, mouse brain and the monkey brain. This episode (episode 24) is about Understanding how different parts of our brain can work in harmony is something that you can figure out once you become curious about your stress responses and you start learning to observe your stress instead of automatically acting on your lizard brain’s impulse that tells you to fight - flight or freeze. Instead, you have the option to observe and not react to that impulse. Instead you can choose an action that works better for you. One way to get better at observing without reacting? Mindfulness-based meditation. So today’s episode is about wellness through meditation.

Also check out this episode's companion episode (Guided Practice: Mindfulness-based meditation)

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Thank you for listening, 

much metta, 

Dr G

https://www.pranhwellness.com/