Mama Knows Breath

In this meditation, we will build on our previous practices of well wishes by identifying the joy and innate goodness in others and ourselves and relishing in those feelings.  This meditation is taken from A Course in Mindful Living, created by Dr. Elisha Goldstein, PhD

In this meditation, we will build on our previous practices of well wishes by identifying the joy and innate goodness in others and ourselves and relishing in those feelings.  This meditation is taken from A Course in Mindful Living, created by Dr. Elisha Goldstein, PhD

In this week's lesson, we will talk about  altruism and compassion. We'll hear about the science behind the importance of altruism and compassion for our own well-being, as well as the barriers to altruism and the risk of falling into empathy fatigue. We will also discuss how to overcome these barriers with the transformative practices of shared identity and turning values into actionable deeds.These teachings are taken from A Course in Mindful Living, created by Dr. Elisha Goldstein, PhD

In this meditation, we will build on out loving kindness practice by expanding it to our desire to alleviate pain and suffering from ourselves, others, and the whole world. Please note that this meditation may bring up some intense feelings, which is okay, but also know it's okay to do a previous meditation instead, if the feelings are too intense at the moment.This meditation is taken from A Course in Mindful Living, created by Dr. Elisha Goldstein, PhD

In this meditation, we will build on out loving kindness practice by expanding it to our desire to alleviate pain and suffering from ourselves, others, and the whole world. Please note that this meditation may bring up some intense feelings, which is okay, but also know it's okay to do a previous meditation instead, if the feelings are too intense at the moment.This meditation is taken from A Course in Mindful Living, created by Dr. Elisha Goldstein, PhD

In this meditation, we will explore what it feels like in our bodies to wish a loved one well. We then will expand that to ourselves, someone we consider neutral, someone who is challenging, and then all individuals. Take time to notice after you meditate how you feel when you spend time in this kind of connection with others. 

In this meditation, we will explore what it feels like in our bodies to wish a loved one well. We then will expand that to ourselves, someone we consider neutral, someone who is challenging, and then all individuals. Take time to notice after you meditate how you feel when you spend time in this kind of connection with others. 

In this week's talk, we discuss positive mindset and emotions and how they contribute to our overall well-being. We differentiate between positive emotions and toxic positivity, and discuss how we can savor positive moments in our lives. We also discuss gratitude and loving kindness and how these practices, in addition to creating more positive experiences in life can positively impact our brains.

In this meditation we will focus on increasing our ability to tap into self-compassion.Please note that this may be difficult at times. Know that if this is the case for you, you are not alone!Self-compassion can feel wonderful, but it does take time for many of us to cultivate, so keep going! You deserve it, I promise!

In this meditation we will focus on increasing our ability to tap into self-compassion.Please note that this may be difficult at times. Know that if this is the case for you, you are not alone!Self-compassion can feel wonderful, but it does take time for many of us to cultivate, so keep going! You deserve it, I promise!

In this lesson, we are going to talk about emotions. We will reflect on how we not only handle our emotions but how we were taught to handle our emotions. We will learn what emotional literacy is and the barriers surrounding it, as well as learn how to identify our needs. Lastly, we will explore the world of self-compassion, including why it’s not an act of selfishness, but rather improves our lives and the lives of those we interact with.I mention in the podcast the work of Dr. Marshall Rosenberg. I highly recommend you check out his amazing work! Here's a great video on non-violent communication!

In this meditation we will focus on the breath as a form of meditation itself, and have longer pauses in order to be able to practice our awareness on this focus.We remember from last week that the exhale allows for relaxation, a release.This week, we will add that the inhalation adds arousal, alertness.Allowing for our body to breathe naturally, we can notice the breath as it comes in and out, balancing the arousal with the relaxation.

In this meditation we will focus on the breath as a form of meditation itself.We remember from last week that the exhale allows for relaxation, a release.This week, we will add that the inhalation adds arousal, alertness.Allowing for our body to breathe naturally, we can notice the breath as it comes in and out, balancing the arousal with the relaxation.

In this week's lesson, we will explore mindfulness- what it is and what it isn’t, what a mindfulness practice can do for us in terms of our brain and body, as well as our overall sense of well-being, we will explore our number one worst habit and then learn a strategy to address that habit when we notice it arise.Please note that all information is based on information from A Course in Mindful Living created by Dr. Elisha Goldstein, PhD.The section on the science behind mindfulness is taken directly from A Course in Mindful Living. Sources:1. Davidson, Richard J. PhD; Kabat-Zinn, Jon PhD; Schumacher, Jessica MS; Rosenkranz, Melissa BA; Muller, Daniel MD, PhD; Santorelli, Saki F. EdD; Urbanowski, Ferris MA; Harrington, Anne PhD; Bonus, Katherine MA; Sheridan, John F. PhD. Alterations in Brain and Immune Function Produced by Mindfulness Meditation. Psychosomatic Medicine 65(4):p 564-570, July 2003. | DOI: 10.1097/01.PSY.0000077505.67574.E3 2. Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting Feelings Into Words. Psychological Science, 18(5), 421–428. https://doi.org/10.1111/j.1467-9280.2007.01916.x3. Farb NA, Anderson AK, Mayberg H, Bean J, McKeon D, Segal ZV. Minding one's emotions: mindfulness training alters the neural expression of sadness. Emotion. 2010 Feb;10(1):25-33. doi: 10.1037/a0017151. Erratum in: Emotion. 2010 Apr;10(2):215. PMID: 20141299; PMCID: PMC5017873.4. Lazar SW, Kerr CE, Wasserman RH, Gray JR, Greve DN, Treadway MT, McGarvey M, Quinn BT, Dusek JA, Benson H, Rauch SL, Moore CI, Fischl B. Meditation experience is associated with increased cortical thickness. Neuroreport. 2005 Nov 28;16(17):1893-7. doi: 10.1097/01.wnr.0000186598.66243.19. PMID: 16272874; PMCID: PMC1361002.

When you're ready for a longer version of the relax and retune meditation, give this a try!The focus is still on the breath, especially the exhale, to increase relaxation while remaining awake and aware.

In this meditation, we will focus on the breath, specifically the exhale, to allow for an increased feeling of relaxation while still be awake

In this talk, I'll discuss where we're starting, where I hope this program leads, the change journey, the two different types of happiness, and the benefit and necessity of play in our lives!This program was created based on A Course in Mindful Living by Dr. Elisha Goldstein, PhDThis podcast is intended for those in the Mama Knows Breath 4-week program. For more information, email: [email protected]:https://elishagoldstein.lpages.co/aciml-pro-training-program/https://elishagoldstein.com/articles/the-joy-and-power-of-play/https://gretchenrubin.com/four-tendencies/