Take a break from ruminating with Lama Rod Owens as he leads you in a meditation to cultivate a sky-like mind. Link to episode transcript: https://tinyurl.com/5fn7sw7t How to Do This Practice: Find a comfortable position to begin this practice. Turn your attention to the rise and fall of your thoughts and feelings within your mind. Imagine that your mind is a vast open sky and that your thoughts are like clouds passing through. Recognize that these thoughts are just experiences that come...

For time immemorial, humans have connected deeply through singing with one another. We explore the science behind this, plus how group singing benefits other aspects of our health.  Link to Episode Transcript: https://tinyurl.com/bdzkmezu Episode summary: When was the last time you sang with another person? This week, we’re digging into the science of singing — and more specifically, the science of singing with others, with author Casper ter Kuile. Casper started hosting signing groups...

Having a curious approach to life can improve our mood, creativity and relationships. Scott Shigeoka leads a visualization exercise to help you approach someone you might disagree with with an open and curious mind. Link to episode transcript: https://tinyurl.com/4dfsxr2x How to Do This Practice: Find a comfortable place to begin the practice, focusing on your breath. Imagine that you are going to interact with a friend during a moment of conflict. Visualize the meeting, like the space...

Simple actions like consciously placing a hand on your heart or hugging yourself can lower your cortisol levels, heart rate, and help you feel less stressed. Our guest tries a practice in self-soothing touch. Link to episode transcript: https://tinyurl.com/2zbykwh6 Episode summary: While reading this, you might be fiddling with your fingers or have a hand resting on your face -– these are examples of self-touch. This week, we are examining the benefits of offering ourselves soothing...

When we mindfully tense and then release our muscles, our bodies are telling our brains to relax. Try this practice that's proven to help with depression, anxiety, and stress.  Link to episode transcript: https://tinyurl.com/477t6uhv How to Do This Practice: Find a comfortable space to complete this practice, ideally lying down. Soften your gaze and turn your attention towards your feet. When inhaling, tense your feet as much as you can for no more than 10 seconds. Then exhale and release...

Want to destress your mind? Start with your body. Progressive Muscle Relaxation is a practice where you methodically tense and release your muscles to help unwind.  Studies show it can reduce anxiety, help you get better sleep and lower depression levels. Link to episode transcript: https://tinyurl.com/y6stdy3b Episode summary: As a war correspondent and an Afghani refugee, Nelufar Hedayat is acutely aware of how stress feels in her body. For our show, Nelufar tried Progressive Muscle...

Take a moment to ground yourself with this meditation that helps bring awareness to the relationship between ourselves and the earth beneath us. Link to episode transcript: https://tinyurl.com/2p8vub46 (English) También tenemos esta meditación en Español. How to Do This Practice: Find a comfortable position to start the practice, ensuring that your feet feel grounded. Focus on your breath, and how the air moves from your chest out through your nose. Notice how the bottoms of your feet...

Tómate un momento para conectarte con esta meditación que ayuda a tomar conciencia de la relación entre nosotros y la tierra. Enlace a la transcripción: https://tinyurl.com/umu6wx33 We also have this meditation in English — It's on our podcast feed wherever you're listening right now.

Dr. Omar Guzman reflects on how a practice to cultivate more respect shaped the way he interacts with his patients.  Link to episode transcript: https://tinyurl.com/2fwen962 Episode Summary: As an ER doctor in an overworked healthcare system, Omar Guzman isn’t always able to build the relationships with patients the way he’d like to. For our show, Omar tried a practice called the 7 Elements of Respect. By contemplating his own motivations and biases, practicing deep listening and...

Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them. Link to episode transcript: https://tinyurl.com/4x2whvzb How to Do This Practice: Find a comfortable place to do this practice and settle into a relaxed pattern of breath. Think of someone who’s character has moved and inspired you. Focus on a specific time when they did something that inspired you. Notice the feelings that arise in your body when you reflect on that person’s...

Rapper Rexx Life Raj shared his deepest pain in his latest album, and discovered it was one big compassion practice for his fans dealing with their own grief. Link to episode transcript: https://tinyurl.com/4xzncasd Episode summary: After losing both of his parents in the same year, Rapper Rexx Life Raj channeled his grief into his latest album. On tour, he found himself communing with fans who were struggling with grief of their own. For our show, Raj tried a meditation to cultivate...

Take a few minutes to develop your sense of awe for the circle of life in this meditation with Dacher Keltner. LINK TO EPISODE TRANSCRIPT: https://tinyurl.com/2tv3whj2 All sentient beings are impermanent, and out of our reflections on this we find appreciation. We find poignancy. A little sadness, but also out of that sadness and poignancy, a sense of deep appreciation for the people we love. How to Do This Practice: Find a comfortable place. Focus on taking a few deep breaths, relaxing...

Humor can help us with stress, anxiety and feeling more connected to others. But is humor connected to mindfulness? And how can we find more of it? Link to episode transcript: https://tinyurl.com/2p9dkds7 Episode summary: For Emmy- nominated comedian Josh Johnson, humor has always come naturally. But over time, Josh has found it difficult to  reignite his passion for comedy outside of his career. For our show, Josh wrote down three funny things he experienced every day for a week. He...

Relieve stress, boost self-esteem, and increase focus through a simple body music practice. And do it with a friend to feel more compassion and a hit of oxytocin. Link to episode transcript: https://tinyurl.com/yc8aer74 How to Do This Practice: Try using these movements to create various rhythmic combinations with your body: One: Clap your hands, slightly cupping with each clapping instead of hitting your full palms together. Two: Tap your right hand to your left chest. Three: Tap your...

Just 20 minutes of improv theater can foster creativity and confidence, and help with anxiety, depression, and your ability to tolerate uncertainty. Link to episode transcript: https://tinyurl.com/4t9rjj58 Episode summary: Deema Altaher was never one for the spotlight. So when her husband signed them up for improv classes, she had no idea what to expect. And yet after one class, Deema was hooked. From active listening games to “yes, and” prompts, she found that improv exercises shifted...

Mindful breathing exercises are a simple, effective, and fast way to shift our mindset and improve physical and mental well-being when practiced regularly. Link to episode transcript: https://tinyurl.com/mpt4rr5x How to Do This Practice: Find a comfortable position to start the practice, maintain a good posture and close your eyes.  Take a deep breath in for a count of four. Hold that breath, feeling it in your lungs and body for another count of four. Push the air outwards, exhaling...

War veteran and country music singer Sal Gonzalez tries the Taoist practice of Wu Wei to improve his relationship with anger. Link to episode transcript: https://tinyurl.com/yavaw23d Episode summary: For Iraq war veteran Sal Gonzalez, relying on anger had become second nature — and while this emotion was beneficial for him on the battlefield, Sal found it difficult to manage his anger when readjusting to civilian life. For our show Sal tried a 5 step practice of Wu Wei. Rooted in the...

Moving meditations can help reduce stress and boost self-awareness. Improve your ability to sense your body in space with this 7-minute proprioception meditation. Link to episode transcript: https://tinyurl.com/ynkdywbn How to Do This Practice: Find a comfortable place where you can move your arms freely. This practice can be completed sitting or standing. If you choose to stand, avoid locking your knees by bending them slightly. Begin by taking deep breaths, drawing your attention to...

We enjoy the world through our five senses, so why don't we do more to heighten them? We explore the techniques and science of the senses with Gretchen Rubin. Link to episode transcript: https://tinyurl.com/4s3wv9mv Episode summary: When Gretchen Rubin found out she was at greater risk of losing her eyesight, she started to recognize what she had been taking for granted and her appreciation for sight — and the rest of her senses — was reignited. Since then, Gretchen has been committed to...

Treating yourself with kindness reduces anxiety and improves coping skills. Spring Washam encourages us to be more self-compassionate through a short guided meditation. Link to episode transcript: https://tinyurl.com/mrx8t9st How to Do This Practice: Find a comfortable position and begin to focus on your breath. This is a practice to use when you are struggling in some way. Allow your attention to turn toward your suffering and notice how you feel, and where those emotions are held in...

Self-compassion reduces our feelings of shame and self-doubt. We explore a practice to help quiet our inner critic with kindness. Link to episode transcript: https://tinyurl.com/ytek6jxk Episode summary: What does your inner critic sound like? For René Brooks, it’s the adults who misunderstood her ADHD symptoms as a child, before she was diagnosed later in life. For our show, René tried a self-compassionate writing exercise that helped her re-examine how she treats herself in difficult...

Cultivate a sense of compassion for yourself and others by trying a meditation rooted in loving kindness, called "Metta." How to Do This Practice: Find a comfortable place to start this meditation. Start taking deep breaths, focusing your attention on what you feel around your heart and chest. Turn your attention to someone who immediately brings a smile to your face. Try to sincerely wish that person well. Some phrases you can mention include, “May you be peaceful and happy. May you be...

How can we feel more moments of joy? We explore the science of joy and how we can cultivate it in our everyday lives, with poet Ross Gay and psychologist Philip Watkins. Episode summary: Are joy and happiness the same thing? Can you feel joy even in moments of sorrow? This week, we’ve set out to explore the unique qualities of joy, why it's so beneficial for us to experience, and how we can find more of it. We first hear from Ross Gay, an award-winning poet and author who dedicated his...

When we feel cared for, our cortisol levels drop, we feel safe, and we handle stress better. Dacher leads a meditation to help us focus on the people who make us feel supported. How to Do This Practice: Find a comfortable position to start the practice. Focus on taking deep breaths. Shift your attention to your body, relaxing your jaw, shoulders and face. Begin to think about a friend who has supported you, or a friend who you feel grateful for. Reflect on how they have supported you and...

A short break does more than just fuel our bodies, it strengthens our minds. Our overworked guest tries the Swedish practice of 'Fika' – taking short coffee breaks throughout the work day. Episode summary: In the United States, we’re taught that it’s a good thing to work more, and work harder. But research shows that overworking isn’t just physically and mentally draining, it can also be deadly. One strategy to manage our work culture? Take more breaks. Our guest this week is Mike...