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Gitika Jain

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Wellness MinutesWellness MinutesBeyond Self-Criticism: A 4-Minute Compassion PracticeEver 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 Nurture. Unlike complicated approaches requiring extensive practice, this accessible method works with even small discomforts, making it perfect for beginners and experienced meditators alike. The practice begins by inviting you to select a mildly uncomfortable experience—something that causes slight tension or fear—and guides you through recognizing these feelings without judgment. Rather...2025-08-0704 minWellness MinutesWellness MinutesSpiritual Bypass: When Bliss Becomes AvoidanceAnger 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 between anger and compassion isn't as oppositional as we might think. Neuroscience reveals that compassion activates brain regions closely connected to action, much like anger does. Both emotions can motivate us to make change—they just fuel us differently. While anger provides an immediate surge of energy, it often leaves us d...2025-08-0604 minWellness MinutesWellness MinutesHonoring the Unseen: Reflections on What Keeps Our World TurningWhat 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 "Invisible Work," which perfectly captures the countless unacknowledged acts that sustain our world. From the young mother running "rings around herself" to keep her child safe with no one to validate her efforts, to the worms tunneling ceaselessly so the earth can breathe, to the bees that "ransack this world into being"—this meditation honors...2025-08-0603 minWellness MinutesWellness MinutesSelf-Care Before Service: The Oxygen Mask PrincipleEver 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 the foundation for sustainable compassion. After experiencing how depression and anxiety often follow prolonged periods of neglecting personal needs, I share insights from a mindful walk where I deliberately chose not to multitask or plan - just to be present with my thoughts and surroundings.We've all done it - systematically...2025-08-0604 minWellness MinutesWellness MinutesSensory Scavenger Hunt for Your Stressed-Out MindFinding 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 re...2025-08-0604 minWellness MinutesWellness MinutesThe One-Minute Rebellion Against Constant StressTake 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 fou...2025-08-0605 minWe are listening!We are listening!Women as Leaders, Buddha’s Advisory Wisdom & Leadership Lessons from EpicsWhat if history wasn’t just about the past but a treasure trove of leadership wisdom we could apply today? In this episode of We Are Listening!, host Pulkit Garg sits down with Gitika Bhatia (@articulatedbygitika) to explore leadership lessons from mythology, spirituality, and ancient texts that still hold power in today’s world.From the resilience and strategy of Shakti across eras to why Lord Buddha was the best advisor to kings and leaders, we uncover powerful insights that redefine leadership in modern times. And, of course, no discussion on leadership is complete without revisiting Ram Rajy...2025-02-2159 min2X eCommerce Podcast2X eCommerce PodcastHow to Automate and Streamline Your Shipping Processes for Growth → Gitika Jain of ShipAccelSubscribe to Our Conscious Commerce Newsletter:Stay updated with the latest insights and tips by subscribing to our newsletter here: https://subscribe.2xecommerce.comShownote available on: https://2xecommerce.com/podcast/ep456/Optimizing eCommerce Shipping with ShipAccel: Insights from Gitika on Streamlining OperationsIn this episode of the 2X eCommerce podcast, host Kunle Campbell converses with Gitika from ShipAccel, a new eCommerce platform launched by Pitney Bowes. They discuss how ShipAccel addresses the unique shipping needs of small to medium businesses (SMBs) and larger enterprises by offering both user interface and API solutions...2024-11-1237 minFolkTales set to Music from Around the GlobeFolkTales set to Music from Around the GlobeIndia - A Flowering Tree with Saraswathi Ranganathan and Bill GordhSend us a textIn a tiny village, sisters Gitika and Lalitika are on a mission to save their struggling mom by selling blossoms from Gitika, who can magically transform into a flowering tree and back to herself again - but only with very careful preparations. The blooms catch the eye of Neela, the king’s daughter, who wants to keep them all for herself, but Neela's brother, the prince, uncovers Gitika's secret and falls in love with her. Unfortunately, Neela's flower obsession leads to some serious drama when she and her friends gather them carelessly, disregarding Gi...2024-11-1136 minSleeveNotes # with Mike KennedySleeveNotes # with Mike Kennedy3 Bucket JonesThe evolution of 3 Bucket Jones started at a song writing retreat at Monnow Valley Studio in Sept 2013 when Gitika Partington, Andy McCrorie-Shand and Garry Hughes met for the first time. Now a duo, Andy & Gitika’s music has been described as 'Bjork and Kate Bush meets Sgt Pepper’ – acoustic folk, smart pop – with radio tracks segued next to Dave Gilmore, Kate Bush and Antony And The Johnsons which can be heard on Radio 6 (other stations are available).   2024-09-041h 00Sunscreen Must PodcastSunscreen Must PodcastDr. Gitika Patni Mohta! ☀️ | Full Video | Sunscreen ImportanceWorried about sun damage? Dr. Gitika Patni Mohta is here on the Sunscreen Must Podcast to break down the importance of sunscreen and how to use it effectively! In this episode, you'll learn: • Why sunscreen is a must for EVERYONE, every day (yes, even on cloudy days!) • How to choose the right sunscreen for your skin type • The correct way to apply sunscreen for full protection • How to reapply sunscreen throughout the day Don't miss out on these sun-sational tips! Listen to the full episode on the Sunscree...2024-06-2124 minA Desi WomanA Desi WomanDr. Gitika TalwarDr. Gitika Talwar is a Psychotherapist & Immigrant Advocate whose goal is to facilitate collaborative conversations that have a unique focus on mind, body & spiritual wellness.   Gitika’s personal and professional experience working in the area of mental health in both India and the U.S. makes her uniquely equipped to understand the challenges facing our communities.2024-05-0559 minStories That Inspire with PriyankaStories That Inspire with PriyankaAn Eduprenuer's journey of teaching Finance through FilmsGitika Chandra is the founder @ Learning Perspectives : A learning platform to help individuals understand difficult financial concepts with ease. What's easier and more fun than movies. Teaching has always been her passion but when she stepped into education after leaving her successful career as a finance professional, she was in for some unexpected experiences. She was interested in teaching but kids were not interested in learning. Infact learning was not an agenda in the colleges and institutes. That led to the birth of " Learning Perspectives" . Tune in to this episode to see how determined Gitika is to bring back learning...2024-04-0544 minEveryone Has A Story - with Roger SargentEveryone Has A Story - with Roger SargentLearning Perspectives with Gitika ChandraAfter our high school or college has been completed, a lot of individuals stop completely any other type of learning … unless it is required by your employer. WHY?? I believe it is a combination of having a disciplined mindset toward curiosity, a great deal of curiosity and without a doubt it must be FUN!Today’s episode will introduce a new, creative way to bring the FUN back to learning.=Special Guest: Gitika Chandra, Founder of Learning Perspectives, an Educator, Author & Mentor2023-05-1931 minBritish Theatre Guide podcastBritish Theatre Guide podcastGitika on Road back to OldhamOldham Coliseum Theatre is opening its 2022 autumn season with a revival of Jim Cartwright’s acclaimed portrait of life in a Lancashire town in Thatcher’s Britain of the 1980s, Road, which premièred at the Royal Court Theatre in London in 1986. Returning to the Coliseum after directing the theatre’s first post-COVID production, Love n Stuff, in September 2021 is director Gitika Buttoo, who spoke to BTG Editor David Chadderton about the relevance of the play to today’s world, the stories it tells, her casting decisions and a career that has taken her from Leeds Playhouse to Bolton...2022-09-0722 minCelestial CitizenCelestial CitizenIgniting Gen ZOn this week's episode, we're joined by the CEO and founder of IgnitedThinkers, Gitika Gorthi.  We’ll discuss how space education can extend the reach and impact of the industry, as well as, the best ways to ignite a passion for the cosmos in Gen Z.  Gitika is the founder and CEO of IgnitedThinkers, a non-profit organization that she founded in the 8th-grade to spread space education and her love for aerospace to students across the world.  She is an incoming freshman at Columbia University in their College of Engineering and Applied Science as a Davis Scholar.  Gitika...2022-07-2155 minCasual SpaceCasual SpaceGet Ready for Gitika GorthiStarting a non-profit, serving on a board of directors, conducting medical research, and speaking at space exploration conference has been some of the activities for Gitika Gorthi. Oh, and recently graduating from HIGH SCHOOL! Gitika is busy working toward a career in aerospace medicine, and she knows exactly where she wants to be, what she wants to study and what problems she wants to solve in the aerospace industry. Whew! So, get ready to meet the incredibly impressive Gitika Gorthi in this episode of Casual Space!  Gitika Gorthi is the Founder and CEO of Ignited Thinkers, a n...2022-07-0141 minHearts Of Gold - Reflections from Gold Award Girl ScoutsHearts Of Gold - Reflections from Gold Award Girl Scouts69: Gitka Gorthi - Ignited Thinkers Girl Scout Gold Award ProjectFull transcription available at http://heartsofgoldpodcast.com/ Gitka connected with partners to expand her existing platform and row it to a new level, encouraging rocketry activities for younger students. Gitika Gorthi is a senior attending Chantilly High School and is the Founder and CEO of the non-profit organization IgnitedThinkers. Gitika founded IgnitedThinkers in the 8th-grade to spread space education to all. She is an aspiring aerospace physician and astronaut. Gitika has been a Girl Scout since kindergarten and it has greatly equipped her with the tools to be a strong leader in her community. Gitika...2021-09-2323 minWomen of HERstory: A PodcastWomen of HERstory: A PodcastInterview: Gitika Gorthi- Founder and CEO of IgnitedThinkersAge is but a number, and Gitika Gorthi hasn't let hers' deter her from pursuing her dreams. Gitika is the founder of IgnitedThinkers, an organization hoping to open up opportunities for young people interested in space and rocketeering! In this interview, Gitika shares with us how she found herself pursuing aerospace medicine, why it's important to get people interested at a young age, getting into a NASA program, and so much more!Gitika Gorthi Twitter: https://twitter.com/GitikaGorthiIgnitedThinkers Twitter: https://twitter.com/IgnitedThinkersIgnitedThinkers Instagram: https://www.instagram.com/ignitedthinkers/?hl=enL...2021-09-1041 minWellness MinutesWellness MinutesDay 7: Imposter syndromeBringing mindfulness to the ecosystem at your workplace and how it makes you question your worth and your abilities.Read more here in this beautiful blog piece: https://sagewellnessctr.org/2021/06/imposter-syndrome-what-it-is-what-you-can-do-about-it/I invite you to pause and take a deep breath...2021-07-0805 minWellness MinutesWellness MinutesDay 6: mindful meetings?Meetings can be such an important opportunity to practice our compassionate social skills. Take up space and share space! I invite you to pause and take a deep breath...2021-06-2905 minResponse-ability.TechResponse-ability.TechBringing an Anthropological Lens to Covid-19. With Gitika SaksenaMy guest today is Gitika Saksena. Gitika is a Director at LagomWorks, a research and innovation consulting firm she founded in 2018. Before that she was a Vice President at Accenture Technology in India, where she led the strategy and design for various talent initiatives.Gitika gave a talk at the 2021 Response-ability Summit in May.Gitika has degrees in Economics and Business Management, as well as a second Master's degree in Social Anthropology from SOAS University of London. During our conversation, Gitika explains what drew her to anthropology and to study full-time at SOAS. ...2021-06-1636 minWellness MinutesWellness MinutesDay 30: Mindfulness SaturdaysTo 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! Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-3105 minWellness MinutesWellness MinutesDay 29: Watering the seeds of kindness and compassionReflecting on the hard work that goes into kindness and compassion Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-3005 minWellness MinutesWellness MinutesDay 28: Taking care of yourself is one way you take care of the universeRemembering 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. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-2905 minWellness MinutesWellness MinutesDay 27: Put on your oxygen mask first before helping othersWhen 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. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-2805 minWellness MinutesWellness MinutesDay 26: Our mental health challenges can serve as a wake-up callContinuing my reflections on depression and anxiety Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-2705 minWellness MinutesWellness MinutesDay 25: The phenomenon called Depression and AnxietyThe 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. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-2505 minWellness MinutesWellness MinutesDay 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. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-2505 minWellness MinutesWellness MinutesDay 23: Sunday BluesSunday 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 RumiSupport the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-2404 minWellness MinutesWellness MinutesDay 22: Airplane mode and the case of the missing Episode 21Sometimes 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. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-2205 minWellness MinutesWellness MinutesDay 20: Anger and the risk of Spiritual BypassAnger and spirituality can co-exist. Anger and compassion can co-exist. But could compassion help us also achieve what anger tries to? I invite you to pause and take a deep breath...2021-05-2105 minWellness MinutesWellness MinutesDay 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? Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-2004 minWellness MinutesWellness MinutesDay 18: How Immigration can be one long process of griefImmigration, 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 Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-1905 minWellness MinutesWellness MinutesDay 17: Invisible workRecognizing 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/Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-1804 minWellness MinutesWellness MinutesDay 16: Reflecting on ways to defuse the inner criticThe 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 changed my self talk to defuse the inner critic. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-1704 minWellness MinutesWellness MinutesDay 15: Compassion towards Health anxietyCuriosity about our feelings is one form of compassion . today I bring curiosity to health anxiety. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-1604 minWellness MinutesWellness MinutesDay 14: finding hope in the little thingsPlants 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-w2gpbyGaMSupport the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-1504 minWellness MinutesWellness MinutesDay 13: Sitting with Fear, one breath at a timeThe 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 Vietnam who sought asylum in France after being exiled from Vietnam. His teachings about sitting with our fear (accessed through the Plum Village Youtube channel) correlate well with what the neuroscience has to say about the power of breath and focussing on the present moment as...2021-05-1404 minWellness MinutesWellness MinutesDay 12: Extending compassion to the bodyHuman 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. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-1304 minWellness MinutesWellness MinutesDay 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. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-1205 minWellness MinutesWellness MinutesDay 10: Inserting mindful pauses throughout the dayPractice 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"! Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-1104 minWellness MinutesWellness MinutesDay 9: Giving our rage, anger and other "unglamorous" feelings room to breatheOur 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 well as rage-anger-frustration. In this episode, I invite us to notice how all feelings are feedback and our meditation practice can help us develop an attitude of observing those feelings so we can choose actions based on our wisdom instead of unprocessed anger/ shallow joy. Support t...2021-05-1004 minWellness MinutesWellness MinutesDay 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. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-0905 minWellness MinutesWellness MinutesDay 7: Wellness even during times of stressMuch 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 gives you something to think about and also practice! Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-0805 minWellness MinutesWellness MinutesDay 6: Self compassion when you feel despair and helplessnessCan 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. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-0704 minWellness MinutesWellness MinutesDay 5: Digest pandemic fatigue with a dose of self compassionAn invitation to take time and space to digest your feelings when pandemic fatigue has already overfilled your plate of feelings! Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-0604 minWellness MinutesWellness MinutesDay 4: Keep putting one foot in front of the otherWhen the going gets tough, don't pressurized yourself to feel better. Hold yourself and help yourself put one foot in front of the other. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-0505 minWellness MinutesWellness MinutesDay 3: Being nourished by the 4 Elements: Earth, Fire, Water, AirAllowing the 4 Elements to comfort us and hold us. Allow yourselves to be cared-for by the Universe in us and around us. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-0305 minWellness MinutesWellness MinutesDay 2: Grief and giving yourself spaceStress and suffering make our mind and body constrict and tighten, here is an invitation to help them get space to un-clench and un-tightenSupport the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-0304 minWellness MinutesWellness MinutesDay 1: Being the Compassionate Presence the World needs right nowinvitation 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 Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-05-0204 minSpace ExplrSpace ExplrSpace Medicine and Igniting Future Generations to Pursue Careers in Space - GITIKA GORTHI | EP.80Gitika Gorthi talks about space medicine and igniting future generations to pursue careers in space. She is the Founder and CEO of IgnitedThinkers and is currently a junior at Chantilly High School in Virginia, USA. Gitika developed IgnitedThinkers, a non-profit organization to spread space education to students across the world regardless of their age, gender-identification, ethnicity, and economic status, in 8th grade and has ever since then worked to spread space to all.   Gitika conducts free webinars, workshops, space champion interviews on the IgnitedThinkers youtube channel, collaborates with other space organizations, and is working to incorporate space in...2021-04-0754 minWellness MinutesWellness MinutesWellness and ImperfectionA reflection on giving myself and hopefully "you" the permission to be imperfect. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-04-0704 minWellness MinutesWellness MinutesBreath Awareness : A guided practiceAmishi 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=UQzvNIIMayoSupport the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-03-1004 minWellness MinutesWellness MinutesWellness through meta-awarenessThis 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...2021-03-1004 minWellness MinutesWellness MinutesWellness through body scan meditation - Part 2Do 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 natureSupport the show Thank you for listening, much metta, Dr G https://www.pran...2021-03-0205 minWellness MinutesWellness MinutesWellness by Pausing to take a breathI 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 mor...2021-03-0204 minWellness MinutesWellness MinutesRAIN of Self Compassion - companion episode to Wellness and Self CompassionThis is a guided meditation inspired by the work of Tara Brach, read more here : https://www.tarabrach.com/meditation-the-rain-of-self-compassion/ Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-02-0704 minWellness MinutesWellness MinutesWellness through Self CompassionSelf-compassion involves treating yourself the way you would treat a friend who is having a hard time. According to prominent self-compassion researchers, psychologists Kristin Neff and Chris Germer, self-compassion involves three core elements that we bring to bear when we are in pain: kindness towards ourselves, recognizing our common humanity that everyone makes mistakes and feels pain, and mindfulness, that is observing the present moment, our current thoughts, feelings and experiences without judging ourselves for having them.  The more compassion we express towards ourselves, the easier it becomes to be compassionate towards others.Stress triggers a fight-flight-freeze r...2021-02-0705 minWellness MinutesWellness MinutesMindfulness-based meditation:Guided PracticeA companion to episode 23 and 24, this episode guides you to spend time with yourself through silence and reminders to notice the thoughts and sensations that naturally arise within yourself. Using words and a bell, it gently invites you to remain in the present moment without judgement and reaction. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-02-0404 minWellness MinutesWellness MinutesWellness through MeditationIn 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 ge...2021-02-0404 minWellness MinutesWellness MinutesSeason 2 is here!Understand the why of Wellness by understanding the How of Stress. Long story short - this episode is to help you understand the 3 parts of our brain that work together to help us function. Wellness practices can help these three parts function in balanced ways -- check out this episode to understand how! Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2021-02-0305 minWellness MinutesWellness MinutesWellness Wishes for today and everydayAs the host of Wellness Minutes, as a Community-Clinical Psychologist and as an activist, I have an eye on your wellness as an individual and also as part of this huge civilization called the human civilization. So at the start of this new year, as we take this brief pause between Season 1 and Season 2, I wanted to send out my warmest wishes to each and everyone of you on this first day of the New Year. Treat this episode like a New Year meditation on compassion and a gentle invitation to join me in riding the waves of this ocean...2021-01-0102 minWellness MinutesWellness MinutesSnapshots from Season 1 of Wellness MinutesLast 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 pr...2020-12-3004 minWellness MinutesWellness MinutesWellness through Self Care BingoWhile 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 t...2020-12-2705 minWellness MinutesWellness MinutesWellness through Mindfulness - Part 2As 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...2020-12-1704 minWellness MinutesWellness MinutesWellness in the form of EquanimityI 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 ha...2020-12-1205 minWellness MinutesWellness MinutesWhat 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...2020-12-0904 minWellness MinutesWellness MinutesWellness by pairing new habits with aromasour 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. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2020-12-0304 minWellness MinutesWellness MinutesWellness after periods of BurnoutAs we approach winter in the US, the plant and animal kingdom prepares to hibernate. I feel aware of the limited opportunities for humans to hibernate. Our minds and bodies remain active regardless of season. When the periods of heavy workload are more intense than the periods of rest, we end up experiencing burnout.: a state of mental and physical exhaustion from being switched on - all the time. In the triangle of thoughts - feelings and behaviors, your behavior might seem the same to an outsider but your thoughts and feelings might reflect the burnout. So this is...2020-12-0104 minWellness MinutesWellness MinutesNovember Holiday: Day of RemembranceI had never heard of the november holiday called “Thanksgiving” before I moved to the States - the first 2-3 years that I witnessed Thanksgiving in the US, I simply treated it like any other American holiday where all my American friends spent time with their family and I simply took time off work to catch up with either more work or go shopping since my family is overseas.  Over the years, I have developed my own rituals around this day. Quite typical of adapting to US culture, I have picked up something new and combined it with what I knew...2020-11-2504 minWellness MinutesWellness MinutesWellness by disrupting our overthinking brainEvery living species has a super power - plants that absorb moisture even in the desert, animals that outrun other animals and humans have the capacity to think and problem-solve, we can think to the point of exhaustion. I recall a vacation where I spent the entire time thinking and planning my work schedule in my head! I wish I had practiced what I am discussing today: ways to get some distance from our thoughts and stop drowning in them. Spoiler alert: We may not be able to stop our mind from generating thoughts, but we can change how we...2020-11-2405 minWellness MinutesWellness MinutesMindfulness meets comfort eating : Eat your cake and have it tooI have realized there is a direct correlation between my stress and the number of chips/cake/cookies I eat in one go. In case you were wondering, I can eat 5 chips at once - like a sandwich - when I discuss USCIS. I think I feed that part of me that feels helpless and sad. But I realize I feel better only if I do both things - name my feelings and comfort myself. So today I thought I’d do this episode on comfort eating and mindfulness. I know I’m not the only comfort-eater out there!Supp...2020-11-2304 minWellness MinutesWellness MinutesWellness and Feelings: Why naming our feelings is good for us!"How does that make you feel?" is probably the most cliched question associated with therapists. I feel a little self-conscious whenever I ask people how they feel - so in today’s episode I’ll talk about why this is an important question that each one of us can ask ourselves.Movie recommendation: Inside Out! Website recommendation: https://do2learn.com/organizationtools/EmotionsColorWheel/colorwheel/EmotionsWheel13.html and And if you are in the mood to geek out, read the work of Dr. Paul Ekman and his team! Support the show Thank you for...2020-11-2104 minWellness MinutesWellness MinutesWellness through Conversations: Idea for a secular prayer that the family Can do togetherWhen we run out of conversation with ourselves and others, is there a way to reconnect, especially with family members - here or overseas? What if there could be a talking ritual that could have health benefits and also keep us engaged with each other - especially when each day appears similar to the next one? I have an idea and I hope you will stick around to listen!Resources: "Help Thanks Wow", by Anne LamottSee: https://www.amazon.com/Help-Thanks-Wow-Essential-Prayers/dp/1594631298/ref=sr_1_2?crid=2KLI4UKNH1ZG9&dchild=1&keywords=help+thanks+wow+anne+lamott&qid=1605733698&sprefix=help+thanks+wo%2C...2020-11-1805 minWellness MinutesWellness MinutesWellness & Self Compassion: Come take a self-compassionate breakWe’ve been juggling a lot lately- as parents- spouses- children of aging parents- friends- professionals and homemakers. Especially right now, during this pandemic. When we are overwhelmed, we can get very critical towards ourselves for not doing more, not doing enough. Today's episode is an invitation to replace your self critical language with compassionate language that you’d use for a friend. Research shows a positive direct relationship between self-compassion and personal growth, we find it easier to acknowledge and learn from our challenges when we are self-compassionate. So join me - on this self-compassion break. The script for this...2020-11-1504 minWellness MinutesWellness MinutesWellness and Rest: Tips on how to get better sleepIn our everyday lives we get more reminders to do more and not enough reminders to rest.  How do we get the rest our body craves, whether we realise it or not? This is an episode to get you thinking more about getting  more rest - everyday! For tips on sleep hygiene, check out:  https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/SleepHope you get the rest you need.  Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2020-11-1205 minWellness MinutesWellness MinutesWellness by integrating more movement: Tips to make it possible!Though we may know the importance of exercise, there are many things that come in the way.  This episode gets you to think creatively about getting more exercise everyday!  Additional reading: Dr Kelly McGonigal's book , "The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage"Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2020-11-1204 minWellness MinutesWellness MinutesWellness : Our long term savings accountHave you noticed how often we are reminded to plan for our future either by saving money, or getting our immigration paperwork in order or planning our next holiday? What if we brought the same amount of energy into our health? In this episode, I encourage you to think about your self-care like money you put into your savings account, only in this case - your savings account is your long-term wellness!Support the show Thank you for listening, much metta, Dr G https://www...2020-11-0804 minWellness MinutesWellness MinutesWellness and the role of PleasureIf you count the number of thoughts that go through your mind everyday, I wonder if you will be able to notice how many of those thoughts are either worries or attempts to solve a problem, imagining “what if” scenarios. Is it really possible to stop worrying given the amount of stress we experience in our lives? Let’s talk about some alternatives! Train the brain to scan for pleasure and create memories out of it!Support the show Thank you for listening, much metta, Dr G ...2020-11-0804 minWellness MinutesWellness MinutesWellness by noticing your feelingsWe are typically involved in "doing" in response to events around us, not realizing what feelings and thoughts bridge the relationship between events and our reactions. Since feelings can serve as a sensitive thermometer that measures how events around us affect us, naming our feelings can be one way for us to understand ourselves better.  One step on the pathway to wellness is connected to understanding our feelings. Support the show Thank you for listening, much metta, Dr G https://www.pranhwellness.com/2020-11-0304 minWellness MinutesWellness MinutesWellness through time managementSo much to do and so little time! When confronted by a never-ending list of tasks and a sense of looming deadlines,  the Pomodoro technique has been a boon! Doing 4 sets of Pomodoro i.e. setting a timer to facilitate 25 minutes of work followed by 5 mins of rest helped break overwhelming tasks into a series of sub-tasks. Plus, in the spirit of meditation, the 25-minute timer can help you nudge your brain to focus on the task at hand and not wander into thinking about other tasks.  Notice how something as simple as a 25-minute timer can help you alter yo...2020-11-0304 min