Wellness Minutes

Wellness Minutes

by Dr. Gitika Talwar, PhD

Season 3

Day 6: Self compassion when you feel despair and helplessness

Can you imagine being truthful in response to the question, "am I doing enough?". Self-compassion helps you acknowledge all your demands and your human limitations alongside helping you recognize that every tiny kind and compassionate gesture makes a difference. Extend compassion to yourself and others to help yourself keep walking. 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/

Day 5: Digest pandemic fatigue with a dose of self compassion

An invitation to take time and space to digest your feelings when pandemic fatigue has already overfilled your plate of feelings! 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/

Day 4: Keep putting one foot in front of the other

When the going gets tough, don't pressurized yourself to feel better. Hold yourself and help yourself put one foot in front of the other. 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/

Day 3: Being nourished by the 4 Elements: Earth, Fire, Water, Air

Allowing the 4 Elements to comfort us and hold us. Allow yourselves to be cared-for by the Universe in us and around us. 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/

Day 2: Grief and giving yourself space

Stress and suffering make our mind and body constrict and tighten, here is an invitation to help them get space to un-clench and un-tightenWe'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/

Day 1: Being the Compassionate Presence the World needs right now

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 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/

Season 2

Breath Awareness : A guided practice

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 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 meta-awareness

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. 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 Pausing to take a breath

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. 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 body scan meditation - Part 2

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 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/

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