PODCAST · health
Wellness Minutes
by Dr. Gee
In a world full of demands and stressors, especially while living in limbo, what good can possibly come from rest? Come find out. Accept this invitation to take a deep breath, ground yourself into the present moment and learn different coping skills to not only survive, but thrive despite stress. Designed by a Psychologist in the green card backlog in the US, this podcast is designed by -and- for people who know a thing or two about limbos!
Episodes
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Reconnecting Through Talking Rituals: A Wellness Guide
Do you ever feel disconnected from family and friends, especially those living far away? When each day blends into the next, how do we maintain meaningful connections? Drawing inspiration from Anne Lamott's book "Help Thanks Wow," this episode explores a simple yet profound talking ritual that...
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Perfectionism is holding you back more than you realize
Perfectionism has a way of silencing our voices. After a lengthy break from recording, I found myself trapped in an endless cycle of waiting for the "perfect episode" before returning to the microphone. The pressure to create something extraordinary after such a long absence kept me silent far...
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What Your Irritability Is Desperately Trying to Tell You
Have you ever tried to focus on an important task while feeling irritated or upset? That nagging emotional state isn't just an inconvenience—it's your brain processing critical data that demands your attention. Welcome to episode 12 of the Wellness Minute, where we dive into the science of…
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Breaking Free from Mental Loops
Every living species has a superpower, and for humans, it's our capacity to think and problem-solve—yet this gift becomes problematic when we can't stop thinking to the point of exhaustion. • Our imagined problems are often worse than reality, with research showing worry about pain is typically...
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Mindful Eating: Breaking Free from Guilt and Finding Gratitude
Our complicated relationship with food often stems from childhood, where being fed helped soothe our distress, creating deep connections between food and comfort that persist into adulthood. We explore the mindful approach to comfort eating, focusing on how to be present with both our food and...
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Burnout: When Passion Becomes Exhaustion
We explore the concept of burnout as a state of mental and physical exhaustion that occurs when we're constantly "switched on" without adequate rest periods. This episode provides practical strategies to recognize and address burnout before it significantly impacts your wellbeing. • Burnout…
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Our feelings are data waiting to be processed, not enemies to be fought.
Naming our emotions isn't just therapy-speak—it's a powerful tool for mental clarity and focus. When we acknowledge our feelings without judgment, we free up mental resources that would otherwise be consumed by emotions running like background programs. • The five universal emotions identified by...
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The Art of Reconnecting Through Talking Rituals
The "Help, Thanks, Wow" ritual offers a simple yet powerful way to reconnect with ourselves and loved ones while improving our wellbeing through acknowledging struggles, expressing gratitude, and finding wonder in everyday life. • Inspired by Anne Lamott's book combining humor and spirituality •...
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The Power of Self-Compassion: Replacing Critical Language with Kindness
We explore the practice of replacing self-critical language with compassionate language during overwhelming times, especially as we juggle multiple roles during the pandemic. Research confirms a direct relationship between self-compassion and personal growth, making it easier to acknowledge and...
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Your Body Is Begging For More Rest—Here's How To Listen
I fell asleep at concerts by Zakir Hussain and Pearl Jam, which made me realize how sleep-deprived I was. Today I'm sharing signs you need more rest and practical ways to improve your sleep quality. • Not feeling refreshed in the morning despite sleeping eight hours • Diminished mental sharpness...
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Tricking Your Brain into Loving Movement: A Psychologist's Approach to Exercise (True Crime is involved!)
Exercise doesn't have to be difficult or boring when you approach it with the right mindset. A psychologist shares practical strategies for incorporating movement into daily life, focusing on mental shifts rather than complex routines. • The best exercise is the one you'll actually do •…
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Your Brain is Plastic: A 5-Minute Guide to Installing Joy
We explore how to shift from survival mode to thriving by retraining our brain to scan for happiness instead of danger. Our brain's natural tendency is to focus on worries and problems, but we can manually install the skill of noticing pleasure and joy. • Understanding the difference between...
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When Time Feels Like It's Slipping Away, Try This
Time can be transformed from an enemy into an ally through the Pomodoro technique, a powerful productivity method that structures work into focused 25-minute intervals followed by intentional breaks. Named after the Italian word for tomato because it takes about 25 minutes to make Pomodoro pasta...
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Your Emotions Are Messengers, Not Enemies
Wellness Minutes explores the practice of meditating on feelings, teaching listeners to observe the space between events and actions where thoughts and emotions influence behavior. This episode introduces the powerful practice of emotional awareness for more mindful living. • Between external...
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The Hidden Power of Naming Your Emotions: Why Therapists Ask "How Does That Feel?"
Emotions are like background programs running on your mental computer—when acknowledged, they free up resources, but when ignored, they demand more attention and drain your capacity to focus. • Understanding the five universal emotions identified by psychologist Paul Ekman: joy, fear, sadness,...
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Your mental health deserves the same attention as your finances.
We explore how investing in your health through proactive self-care builds resilience similar to saving money for future needs. Our brain's stress pathways are well-developed while pleasure pathways need intentional strengthening to help us genuinely recover from stress rather than just numbing...
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Beyond Self-Criticism: A 4-Minute Compassion Practice
Ever notice how we're often our own harshest critics? The RAIN meditation offers a refreshing alternative—a simple yet profound practice that transforms how we relate to difficult emotions. This brief guided meditation introduces you to the RAIN technique: Recognize, Allow, Investigate, and...
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Spiritual Bypass: When Bliss Becomes Avoidance
Anger burns. It rises in our bodies—sometimes in our racing hearts, sometimes in our flushed cheeks, sometimes in our churning stomachs. But what happens when we try to hold that burning sensation with compassion? Can we speak loudly and firmly while still maintaining kindness? The relationship...
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Honoring the Unseen: Reflections on What Keeps Our World Turning
What goes unseen often matters most. Today's meditation centers around six powerful words—loving, kindness, compassion, heart, hands, and head—inviting you to weave them into your own meaningful mantra. The heart of this episode features selected passages from Alison Lutterman's moving poem...
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Self-Care Before Service: The Oxygen Mask Principle
Ever noticed how your most depleted moments often follow periods of caring for everyone but yourself? That's no coincidence. Drawing inspiration from the flight safety instruction to secure your own oxygen mask before helping others, this episode explores the essential practice of self-care as…
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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...
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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...
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Day 30: Mindfulness Saturdays
To contrast with my busy, "can do - will do - yes absolutely" attitude, I decided to dedicate one day of the week to slowing down and giving myself permission to do nothing. It has been interesting! Hear a little bit about it! We'd love to hear from you, send us a text! Support the show Thank you...
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Day 29: Watering the seeds of kindness and compassion
Reflecting on the hard work that goes into kindness and 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/
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Day 28: Taking care of yourself is one way you take care of the universe
Remembering a line by Chief Seattle, I reflect on the importance of taking care of ourselves. I also reflect on the wisdom of Adrienne Maree Brown ("Pleasure Activism") who reminds us how the world can only gain from our happiness. We'd love to hear from you, send us a text! Support the show…
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Day 27: Put on your oxygen mask first before helping others
When you take care of yourself- your health and wellness can have a positive impact on others. If you don't refill your own cup but keep offering your cup to others- everyone loses from your ultimately empty cup. We'd love to hear from you, send us a text! Support the show Thank you for…
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Day 26: Our mental health challenges can serve as a wake-up call
Continuing my reflections on depression and anxiety 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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Day 25: The phenomenon called Depression and Anxiety
The most common experiences of profound psychological distress - Depression and Anxiety - are not personal failures, they are the mind and body's response to unrelenting stress. This episode names these two experiences and invites you to reflect on them with compassion. We'd love to hear from…
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Day 24: Mental Health Awareness week / month/year/life!
Reflecting on how to help yourself decide whether to seek professional help, how to recognize you have gone from stress to STRESSED OUT and how a therapist could help. We'd love to hear from you, send us a text! Support the show Thank you for listening, much metta, Dr G...
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Day 23: Sunday Blues
Sunday Blues - like any other feeling - are feedback to us. In this episode, we reflect on Sunday blues and what we can learn about our feelings from the poem Guest House by Jalaluddin Rumi We'd love to hear from you, send us a text! Support the show Thank you for listening, much metta, Dr G...
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Day 22: Airplane mode and the case of the missing Episode 21
Sometimes disconnecting from the phone seems like the best way to reconnect with reality. The concrete reality, not just the manifestation of reality (aka deluge of information) our internet-connected devices throw at us. We'd love to hear from you, send us a text! Support the show Thank you for...
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Day 19: A pinch of Spirituality, anyone?
This is what happens when I have a super busy day and then end up in a Spiritual study group meeting and then wonder - do other people think about this too? 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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Day 18: How Immigration can be one long process of grief
Immigration, regardless of the motivation behind immigration, comes with such a string of losses. This episode is a reflection on what that grief can look like 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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Day 17: Invisible work
Recognizing the invisible work we do in our professions and in our homes and communities. Read the poem I referenced: https://pollycastor.com/2019/05/11/invisible-work-poem-by-alison-luterman/ We'd love to hear from you, send us a text! Support the show Thank you for listening, much metta, Dr G...
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Day 16: Reflecting on ways to defuse the inner critic
The inner critic forgets we are doing our best and the best way to improve ourselves is through reinforcement in the form of kindness and compassion. In this episode I reference the work of Carl Rogers, one of the founders of the Humanistic movement in Psychology and discuss a few ways I have...
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Day 15: Compassion towards Health anxiety
Curiosity about our feelings is one form of compassion . today I bring curiosity to health anxiety. 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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Day 14: finding hope in the little things
Plants can teach us so much and give us so much. Hope you get a chance to reflect on how to plant these seeds of hope in your life. Here is a video from one of my favorite plant parents on YouTube, Garden Up: https://youtu.be/G-w2gpbyGaM We'd love to hear from you, send us a text! Support the…
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Day 13: Sitting with Fear, one breath at a time
The difficult and sometimes highly unbearable feeling called Fear remains my achilles heel. It incapacitates me and makes it very hard for me to focus, don't know about you! In today's episode I speak a bit about fear and what I have learned from my teacher, Thich Nhat Hanh, a Buddhist monk from...
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Day 12: Extending compassion to the body
Human civilization has "evolved" to prioritize the brain over the body, much to the detriment of our own holistic health as well as the health of our planet. Today's episode is a reflection on how compassion towards our body is a helpful and concrete tool to practice self compassion. We'd love to...
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Day 11: Let's talk about Anxiety!
How do you talk about this big topic in just 5 minutes? Come listen and find out. And for further information, check out this book (available on Kindle) called Anxiety: Overcome it and live without fear by friend and colleague in India, Psychologist Sonali Gupta. We'd love to hear from you, send…
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Day 10: Inserting mindful pauses throughout the day
Practice the skill of mindfulness by reminding you to pause and bring yourself into the present moment. Tune into today's episode to learn one way to bring your mind and body to the same moment. Essentially, learn how to pause the auto-pilot and nourish the "human pilot"! We'd love to hear from...
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Day 9: Giving our rage, anger and other "unglamorous" feelings room to breathe
Our Rage, frustration, anger, irritation rise frequently during periods of crisis and these feelings (and us, when we feel them) deserve as much attention and compassion as any other time. As an activist, I have firsthand experience with the profound benefits of both loving-kindness-compassion as...
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Day 8: Why focus on loving-kindness-compassion when you are in crisis?
Focusing on positive and helpful emotions such as loving-kindness and compassion can seem like a denial of stressful realities. Today's episode is a bit about why those emotions aren't about denial but about responding to crisis in a way that are helpful rather than stressful. We'd love to hear...
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Day 7: Wellness even during times of stress
Much gratitude to Kaira Jewel Lingo, a meditation teacher I have heard many times including this morning at the Wisdom and Emotions Summit (Keynote address by His Holiness Dalai Lama!!). Her list is based on scientific evidence and is fairly easy to practice on a daily basis: Hope this episode...
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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...
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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/
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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/
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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/
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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-tighten 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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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...
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ABOUT THIS SHOW
In a world full of demands and stressors, especially while living in limbo, what good can possibly come from rest? Come find out. Accept this invitation to take a deep breath, ground yourself into the present moment and learn different coping skills to not only survive, but thrive despite stress. Designed by a Psychologist in the green card backlog in the US, this podcast is designed by -and- for people who know a thing or two about limbos!
HOSTED BY
Dr. Gee
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Frequently Asked Questions
How many episodes does Wellness Minutes have?
Wellness Minutes currently has 72 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Wellness Minutes about?
In a world full of demands and stressors, especially while living in limbo, what good can possibly come from rest? Come find out. Accept this invitation to take a deep breath, ground yourself into the present moment and learn different coping skills to not only survive, but thrive despite stress....
How often does Wellness Minutes release new episodes?
Wellness Minutes has 72 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Wellness Minutes?
You can listen to Wellness Minutes on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Wellness Minutes?
Wellness Minutes is created and hosted by Dr. Gee.
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