Wellness Minutes

Wellness Minutes

por Dr. Gitika Talwar, PhD

Temporada 2

RAIN of Self Compassion - companion episode to Wellness and Self Compassion

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/ We'd love to hear from you, send us a text! Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

Wellness through Meditation

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) We'd love to hear from you, send us a text! Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

Temporada 1

Snapshots from Season 1 of Wellness Minutes

Last episode of Season 1, stay tuned for Season 2 - launching in 2021! I'd love to hear from you! write to me at healingwaters786@gmail.com Stuff I mention in this episode: a. This Inspiring quote by Viktor Frankl (author of Man's Search for Meaning) whose work has contributed to my wellness manifesto : "Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” b. Top takeaways from season 1 where I revisit from ideas I have shared in previous episodes Our nervous system is divided into two parts - the sympathetic nervous system that makes us run and the parasympathetic nervous system that makes us rest. We overuse the run-run-run system and we have to find ways to strengthen our rest-rest-rest system so we have a balance of stress and recovery. Check out episode 1 : Breathe for more on that Strengthen your parasympathetic “rest and digest” system by integrating activities that promote psychological - physical, social and spiritual self care. Do check out my episode about self care bingo! Refreshing Sleep, regular meals and physical activity are the three pillars of health and also strengthen the parasympathetic nervous system - please integrate them in your life. I did an episode about sleep and another one about physical activity if you want to check it out! Mindfulness practices are very well-researched for their positive impact on health plus they are backed by the ancient wisdom of many cultures. So whatever floats your boat - research backed strategies or spirituality or the words of mental health professionals -- mindfulness practices check all those boxes. Do listen to my episodes about mindfulness! Make room for your feelings - acknowledge your feelings and the impact they have on you. If you can’t name it - you cannot understand it and if you cannot understand it, it will continue to secretly influence you whether you like it or not. To know your feelings - start with noticing the sensations in your body when you are in different situations. Our body reacts faster than our mind and not only is the body incapable of lying, the body keeps the score of how much stress we are experiencing. I did episodes about feelings and also body scan meditation- check those out! And finally, Show yourself compassion - it is the best way to connect with your own humanity and that of others. We'd love to hear from you, send us a text! Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

Wellness through Self Care Bingo

While attending to the outside world - whether it is taking care of the needs of your family, your friends, your boss or your patients and clients, you are consistently activating your sympathetic nervous system - which is like the accelerator in your car. Inserting pockets of slow driving, cruise control or coming to a complete stop is a way to prevent your car from overheating. To contrast against this constant sympathetic nervous system activity, we need to consciously activate our parasympathetic nervous system throughout the day by inserting tiny pockets of self care activities. Artist and therapist Alyse Ruriani created this wonderful tool called Self Care Bingo: https://alyseruriani.com/collections/all/products/self-care-bingo-download (also available on her instagram page). Self care can be the anchor you hold onto in order to stop yourself from getting swept away by the crises life throws at you. Other resources mentioned in episode: The Checklist Manifesto, by Dr. Atul Gawande We'd love to hear from you, send us a text! Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

Wellness through Mindfulness - Part 2

As human beings, our mind is full of thoughts and we don’t always realize that we spend a lot of time with thoughts that are mere stories - they are not true. I recall the serenity prayer from Stoic Philosophy, which goes like this “Grant me the serenity to accept the things I cannot change, the strength to change the things I can and the wisdom to know the difference”. That wisdom is something that has felt worth striving for. We worry about things we cannot control and we are passive when faced with things we could control. By practising mindfulness you can better at distinguishing between what is within the zone of influence / control and what is not. If you look at the ocean you notice that the surface of the ocean has a lot of activity - waves, foam, ripples due to the wind. The deeper below the surface you go, the calmer it becomes. Similarly inside each one of us is a stillness that is unperturbed by passing events and is full of wisdom. Mindful presence, to me, has been about connecting with that stillness. To practice mindful presence, try this guided meditation by Tara Brach, Phd : https://www.youtube.com/watch?v=XZPgWSyYOlY We'd love to hear from you, send us a text! Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

Wellness in the form of Equanimity

I remember the time I would travel in crowded trains in Mumbai - years ago, when I still lived there. I recall how careful i had to be to hold onto something so I didn’t lose my balance while the train was moving. I learned the fine art of engaging my core muscles so i could be still even on a moving train, I had to find a way to sway with the movement of the train but not lose my balance. The last few weeks, months, years have occasionally felt overwhelming like those crowded, fast trains. This has made me curious about practices that can help us hold-on to our sense of calm and peace despite what life throws at us. It isn’t about learning to ignore things - it is about learning to ride the wave. So this episode is about the concept of “equanimity” - the word for mental calmness and evenness of emotion, especially in a difficult situation. Resources: Jack Kornfield - 20-minute, Equanimity meditation https://youtu.be/fIa81_406gA Tara Brach - talks about Equanimity and introduces you to something called Duck Meditation https://youtu.be/5R7-RUUSDhQ We'd love to hear from you, send us a text! Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

What is mindfulness?

I occasionally use the term “mindfulness” and today I thought I would do an episode about what I mean when I talk about mindfulness. Mindfulness has its origins in different spiritual traditions. In Hindi we use the word “dhyaan” and there are other words for mindfulness in different languages. Mindfulness practices in the health research field have been influenced by a variety of Buddhist traditions but they have defined mindfulness in ways that are stripped of their spiritual connotations. For my work as a therapist and for purposes of this podcast, I define mindfulnessness using as bringing attention to the reality of the present moment, without judgement. Dr. Jon Kabat Zinn (Founder of Mindfulness-based stress reduction) defines mindfulness as “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally” More resources: MBSR: https://palousemindfulness.com/ https://www.tarabrach.com/ https://jackkornfield.com/ We'd love to hear from you, send us a text! Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

Wellness by pairing new habits with aromas

our senses can play such an important role in not only recalling memories but also getting our mind to focus regardless of what is going on. So today’s episode is about using our sense of smell to coach our mind to focus plus get the natural benefits of aromatic herbs. We'd love to hear from you, send us a text! Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

Sensory Scavenger Hunt for Your Stressed-Out Mind

Finding yourself caught in a loop of worries or overwhelm? Pause and take a breath. Our bodies have an incredible built-in system for returning to calm, and this episode reveals how to activate it through simple grounding techniques.We begin by briefly reviewing how your nervous system works—the interplay between your sympathetic "fight or flight" response and the parasympathetic "rest and digest" state. Building on our previous episode about deep breathing, we explore grounding as another powerful tool for nervous system regulation. The beauty of grounding lies in its fundamental premise: only the present moment is real. By anchoring your awareness in what's happening right now through your five senses, you can break free from rumination about the past or anxiety about the future.The heart of this episode is a guided grounding practice you can follow along with immediately. Whether you're out walking, driving, or sitting at home, I'll lead you through noticing five things you can see, four things you can hear, and sensations related to smell, taste, and touch. This sensory scavenger hunt isn't just calming—it's a skill that strengthens with practice. The recommendation is simple yet powerful: engage your five senses, five times a day, for just one minute at a time. This small investment can transform your relationship with stress and anxiety.Try this practice whenever you feel disconnected or overwhelmed. Your nervous system will thank you, and you'll discover that groundedness isn't just a state of mind—it's a skill you can develop and call upon whenever needed. Share your experience with grounding in the comments, and subscribe for more simple wellness techniques to incorporate into your daily life. We'd love to hear from you, send us a text! Opening Music by Jeremiah Alves from Pixabay Closing Music by Aleksandr Karabanov from Pixabay Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

The One-Minute Rebellion Against Constant Stress

Take a deep breath. Now another. What did you just activate? Your parasympathetic nervous system—the forgotten half of your body's stress-response equation.Most of us have mastered the art of stress. Our sympathetic nervous system—responsible for fight-or-flight responses—operates like a well-oiled machine. Meanwhile, our parasympathetic system—the crucial mechanism for rest and recovery—sits gathering dust on the shelf. This imbalance leaves us perpetually stressed, constantly doing, and rarely truly resting until we're completely exhausted.The Wellness Minutes podcast offers a refreshingly simple antidote: just one minute of intentional breathing. Through a guided four-count breathing exercise, you'll experience firsthand how quickly your body can shift from stress to calm. This practice activates your parasympathetic nervous system, which functions like protective hands covering your ears against the loud noises of life's constant demands.While we can't control all the stressors life throws our way, we can strengthen our response to them. Regular breathing practice buffers against stress, creating resilience where there was once only reactivity. This episode is your invitation to dust off that parasympathetic response and begin strengthening it—no special equipment or hours of practice required.Take just one minute today to breathe deeply. Your nervous system will thank you. Subscribe to Wellness Minutes for more simple, powerful practices to find balance in a chaotic world. We'd love to hear from you, send us a text! Opening Music by Jeremiah Alves from Pixabay Closing Music by Aleksandr Karabanov from Pixabay Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/

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