Wellness Minutes

Day 30: Mindfulness Saturdays

Mon, 31 May 2021 03:27:36 GMT

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!

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much metta,

Dr G

https://www.pranhwellness.com/

Day 29: Watering the seeds of kindness and compassion

Sun, 30 May 2021 05:16:08 GMT

Reflecting on the hard work that goes into kindness and compassion

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much metta,

Dr G

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Day 28: Taking care of yourself is one way you take care of the universe

Sat, 29 May 2021 01:35:52 GMT

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.

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much metta,

Dr G

https://www.pranhwellness.com/

Day 27: Put on your oxygen mask first before helping others

Fri, 28 May 2021 04:30:30 GMT

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.

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much metta,

Dr G

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Day 26: Our mental health challenges can serve as a wake-up call

Wed, 26 May 2021 22:00:00 GMT

Continuing my reflections on depression and anxiety

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much metta,

Dr G

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Day 25: The phenomenon called Depression and Anxiety

Tue, 25 May 2021 19:00:00 GMT

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.

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much metta,

Dr G

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Day 24: Mental Health Awareness week / month/year/life!

Tue, 25 May 2021 01:09:36 GMT

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.

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much metta,

Dr G

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Day 22: Airplane mode and the case of the missing Episode 21

Sat, 22 May 2021 19:00:00 GMT

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.

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much metta,

Dr G

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Day 19: A pinch of Spirituality, anyone?

Thu, 20 May 2021 02:26:54 GMT

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?

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much metta,

Dr G

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Day 18: How Immigration can be one long process of grief

Wed, 19 May 2021 02:23:04 GMT

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

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much metta,

Dr G

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Day 17: Invisible work

Tue, 18 May 2021 03:41:40 GMT

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/

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much metta,

Dr G

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Day 15: Compassion towards Health anxiety

Sun, 16 May 2021 02:25:02 GMT

Curiosity about our feelings is one form of compassion . today I bring curiosity to health anxiety.

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much metta,

Dr G

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Day 14: finding hope in the little things

Sat, 15 May 2021 05:07:53 GMT

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

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much metta,

Dr G

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Day 13: Sitting with Fear, one breath at a time

Fri, 14 May 2021 04:41:54 GMT

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 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 being an important antidote to the overwhelming experience of fear.

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much metta,

Dr G

https://www.pranhwellness.com/

Day 12: Extending compassion to the body

Thu, 13 May 2021 02:09:21 GMT

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.

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much metta,

Dr G

https://www.pranhwellness.com/

Day 11: Let's talk about Anxiety!

Wed, 12 May 2021 03:42:30 GMT

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.

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much metta,

Dr G

https://www.pranhwellness.com/

Day 10: Inserting mindful pauses throughout the day

Tue, 11 May 2021 02:09:08 GMT

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"!

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much metta,

Dr G

https://www.pranhwellness.com/

Day 9: Giving our rage, anger and other "unglamorous" feelings room to breathe

Mon, 10 May 2021 00:04:48 GMT

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 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.

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much metta,

Dr G

https://www.pranhwellness.com/

Day 8: Why focus on loving-kindness-compassion when you are in crisis?

Sun, 09 May 2021 01:12:44 GMT

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.

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much metta,

Dr G

https://www.pranhwellness.com/

Day 7: Wellness even during times of stress

Sat, 08 May 2021 00:45:58 GMT

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 gives you something to think about and also practice!

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much metta,

Dr G

https://www.pranhwellness.com/

Day 6: Self compassion when you feel despair and helplessness

Thu, 06 May 2021 23:08:04 GMT

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.

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much metta,

Dr G

https://www.pranhwellness.com/

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

Thu, 06 May 2021 02:11:33 GMT

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

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much metta,

Dr G

https://www.pranhwellness.com/

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

Wed, 05 May 2021 01:55:20 GMT

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.

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much metta,

Dr G

https://www.pranhwellness.com/

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

Mon, 03 May 2021 21:53:30 GMT

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

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much metta,

Dr G

https://www.pranhwellness.com/

Day 2: Grief and giving yourself space

Sun, 02 May 2021 23:23:04 GMT

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

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much metta,

Dr G

https://www.pranhwellness.com/

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

Sun, 02 May 2021 02:58:59 GMT

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

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much metta,

Dr G

https://www.pranhwellness.com/

Breath Awareness : A guided practice

Wed, 10 Mar 2021 21:07:41 GMT

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

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much metta,

Dr G

https://www.pranhwellness.com/

Wellness through meta-awareness

Wed, 10 Mar 2021 21:00:00 GMT

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.

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much metta,

Dr G

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Wellness by Pausing to take a breath

Tue, 02 Mar 2021 18:57:49 GMT

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.

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much metta,

Dr G

https://www.pranhwellness.com/

Wellness through body scan meditation - Part 2

Tue, 02 Mar 2021 18:58:56 GMT

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

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much metta,

Dr G

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RAIN of Self Compassion - companion episode to Wellness and Self Compassion

Sun, 07 Feb 2021 01:22:04 GMT

This is a guided meditation inspired by the work of Tara Brach, read more here : https://www.tarabrach.com/meditation-the-rain-of-self-compassion/

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much metta,

Dr G

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Wellness through Meditation

Wed, 03 Feb 2021 23:20:33 GMT

In 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 get better at observing without reacting? Mindfulness-based meditation. So today’s episode is about wellness through meditation.

Also check out this episode's companion episode (Guided Practice: Mindfulness-based meditation)

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much metta,

Dr G

https://www.pranhwellness.com/

Snapshots from Season 1 of Wellness Minutes

Wed, 30 Dec 2020 12:00:00 GMT

Last 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 previous episodes

Our nervous system is divided into two parts - the sympathetic nervous system that makes us run and the parasympathetic nervous system that makes us rest. We overuse the run-run-run system and we have to find ways to strengthen our rest-rest-rest system so we have a balance of stress and recovery. Check out episode 1 : Breathe for more on that
Strengthen your parasympathetic “rest and digest” system by integrating activities that promote psychological - physical, social and spiritual self care. Do check out my episode about self care bingo!
Refreshing Sleep, regular meals and physical activity are the three pillars of health and also strengthen the parasympathetic nervous system - please integrate them in your life. I did an episode about sleep and another one about physical activity if you want to check it out!
Mindfulness practices are very well-researched for their positive impact on health plus they are backed by the ancient wisdom of many cultures. So whatever floats your boat - research backed strategies or spirituality or the words of mental health professionals -- mindfulness practices check all those boxes. Do listen to my episodes about mindfulness!
Make room for your feelings - acknowledge your feelings and the impact they have on you. If you can’t name it - you cannot understand it and if you cannot understand it, it will continue to secretly influence you whether you like it or not. To know your feelings - start with noticing the sensations in your body when you are in different situations. Our body reacts faster than our mind and not only is the body incapable of lying, the body keeps the score of how much stress we are experiencing. I did episodes about feelings and also body scan meditation- check those out!
And finally, Show yourself compassion - it is the best way to connect with your own humanity and that of others.

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much metta,

Dr G

https://www.pranhwellness.com/

Wellness through Self Care Bingo

Sun, 27 Dec 2020 22:56:58 GMT

While 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 therapist Alyse Ruriani created this wonderful tool called Self Care Bingo: https://alyseruriani.com/collections/all/products/self-care-bingo-download (also available on her instagram page).

Self care can be the anchor you hold onto in order to stop yourself from getting swept away by the crises life throws at you.

Other resources mentioned in episode:

The Checklist Manifesto, by Dr. Atul Gawande

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much metta,

Dr G

https://www.pranhwellness.com/

Wellness through Mindfulness - Part 2

Thu, 17 Dec 2020 00:06:22 GMT

As 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 control. By practising mindfulness you can better at distinguishing between what is within the zone of influence / control and what is not.

If you look at the ocean you notice that the surface of the ocean has a lot of activity - waves, foam, ripples due to the wind. The deeper below the surface you go, the calmer it becomes. Similarly inside each one of us is a stillness that is unperturbed by passing events and is full of wisdom. Mindful presence, to me, has been about connecting with that stillness.

To practice mindful presence, try this guided meditation by Tara Brach, Phd :

https://www.youtube.com/watch?v=XZPgWSyYOlY

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much metta,

Dr G

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Wellness in the form of Equanimity

Sat, 12 Dec 2020 22:46:00 GMT

I 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 has made me curious about practices that can help us hold-on to our sense of calm and peace despite what life throws at us. It isn’t about learning to ignore things - it is about learning to ride the wave. So this episode is about the concept of “equanimity” - the word for mental calmness and evenness of emotion, especially in a difficult situation.

Resources:

Jack Kornfield - 20-minute, Equanimity meditation https://youtu.be/fIa81_406gA

Tara Brach - talks about Equanimity and introduces you to something called Duck Meditation https://youtu.be/5R7-RUUSDhQ

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much metta,

Dr G

https://www.pranhwellness.com/

What is mindfulness?

Wed, 09 Dec 2020 01:45:18 GMT

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 to the reality of the present moment, without judgement. Dr. Jon Kabat Zinn (Founder of Mindfulness-based stress reduction) defines mindfulness as “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally”

More resources:

MBSR: https://palousemindfulness.com/

https://www.tarabrach.com/

https://jackkornfield.com/

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much metta,

Dr G

https://www.pranhwellness.com/

Wellness by pairing new habits with aromas

Thu, 03 Dec 2020 12:00:00 GMT

our 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.

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Dr G

https://www.pranhwellness.com/

Sensory Scavenger Hunt for Your Stressed-Out Mind

Wed, 06 Aug 2025 01:00:00 GMT

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 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 real. By anchoring your awareness in what's happening right now through your five senses, you can break free from rumination about the past or anxiety about the future.

The heart of this episode is a guided grounding practice you can follow along with immediately. Whether you're out walking, driving, or sitting at home, I'll lead you through noticing five things you can see, four things you can hear, and sensations related to smell, taste, and touch. This sensory scavenger hunt isn't just calming—it's a skill that strengthens with practice. The recommendation is simple yet powerful: engage your five senses, five times a day, for just one minute at a time. This small investment can transform your relationship with stress and anxiety.

Try this practice whenever you feel disconnected or overwhelmed. Your nervous system will thank you, and you'll discover that groundedness isn't just a state of mind—it's a skill you can develop and call upon whenever needed. Share your experience with grounding in the comments, and subscribe for more simple wellness techniques to incorporate into your daily life.

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Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

The One-Minute Rebellion Against Constant Stress

Wed, 06 Aug 2025 00:00:00 GMT

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 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 four-count breathing exercise, you'll experience firsthand how quickly your body can shift from stress to calm. This practice activates your parasympathetic nervous system, which functions like protective hands covering your ears against the loud noises of life's constant demands.

While we can't control all the stressors life throws our way, we can strengthen our response to them. Regular breathing practice buffers against stress, creating resilience where there was once only reactivity. This episode is your invitation to dust off that parasympathetic response and begin strengthening it—no special equipment or hours of practice required.

Take just one minute today to breathe deeply. Your nervous system will thank you. Subscribe to Wellness Minutes for more simple, powerful practices to find balance in a chaotic world.

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Reconnecting Through Talking Rituals: A Wellness Guide

Mon, 03 Nov 2025 16:00:00 GMT

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 offers both health benefits and deeper engagement with loved ones. The three-word practice creates a framework for authentic conversation that acknowledges our struggles, celebrates our gratitude, and recognizes moments of wonder in our daily lives.

"Help" invites us to practice self-compassion by acknowledging difficulties and recognizing when we need support. Asking for assistance—whether with small tasks like laundry or bigger challenges—is a mindful act that validates our struggles and opens space for solutions. "Thanks" encourages gratitude practice, not to ignore problems but to reduce the overwhelming feelings they generate. And "Wow" prompts us to look for moments of awe that research shows bring us into the present moment, affecting our perception of time and making life more satisfying.

This episode provides practical guidance for incorporating this ritual into daily life and shares personal experiences of how it helped during difficult times. The practice creates meaningful connection points with family and friends that transcend distance and routine, allowing us to share our full humanity with those we care about most.

Next time you're feeling disconnected, try sharing your daily "Help, Thanks, Wow" with someone you love. You might be surprised by how three simple words can transform your relationship and bring you collectively to the present moment. What "wow" moment will you notice today?

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Perfectionism is holding you back more than you realize

Fri, 19 Sep 2025 17:00:00 GMT

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 longer than necessary.

Today, I'm breaking that silence by embracing imperfection. Drawing wisdom from a beautiful lesson my mother learned while studying Madhubani painting—the deliberate practice of leaving something imperfect on the canvas as an exercise in humility—I explore our complicated relationship with flaws and mistakes. This traditional teaching reminds us that perfection belongs only to creation itself, while we humans are designed to learn through our imperfections.

Mindfulness and self-compassion emerge as essential companions on this journey. When we approach our imperfections with awareness rather than judgment, we transform potential shame into opportunities for growth. Even as I notice the pauses, background noises, and verbal stumbles throughout this recording, I'm choosing to share it as an invitation for you to sit kindly with your own imperfections. What might happen if we stopped waiting to be perfect before beginning? What if those very flaws we try to hide are actually our greatest teachers? I'd love to hear your thoughts on your relationship with imperfection and how it has shaped your life journey.

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

What Your Irritability Is Desperately Trying to Tell You

Thu, 18 Sep 2025 11:00:00 GMT

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 emotions and discover why the simple act of naming our feelings can transform our mental clarity.

Drawing from evolutionary psychology and the groundbreaking work of Paul Ekman, we explore the five universal emotions—joy, fear, sadness, anger, and disgust—and why each serves a vital purpose in our lives. Fear protects us from danger, joy tells us when we can relax, sadness indicates what matters to us, anger alerts us to threats, and disgust helps us avoid harmful substances. Rather than viewing emotions as inconveniences, we can recognize them as sophisticated data processing systems evolved to keep us safe and help us thrive.

When overwhelming emotions arise, I share a simple yet powerful practice: pause, breathe, and ask "What am I feeling?" Through a personal story of how acknowledging sadness beneath irritability created immediate relief, I demonstrate how naming emotions without judgment activates the organized part of our brain. This paradoxical approach—focusing briefly on feelings to ultimately free our focus for other tasks—works because emotions are like persistent children; they'll continue demanding attention until acknowledged. Try this practice yourself, and for a delightful exploration of emotional intelligence the whole family can enjoy, watch Pixar's "Inside Out" this weekend. Your feelings aren't weaknesses to overcome—they're valuable data waiting to be processed.

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Breaking Free from Mental Loops

Thu, 11 Sep 2025 14:00:00 GMT

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 worse than the pain itself
• The issue isn't having thoughts but being unable to rest from them as we default into constant thinking
• Separate yourself from thoughts by acknowledging "I have thoughts" instead of "I am thinking"
• Categorize thoughts as truth, memory, speculation, problem-solving, or judgment
• Visualize thoughts as bubbles and let them float by rather than clinging to them
• Disrupt thought patterns by activating your senses—try deep breathing, observing a candle, taking a walk
• Grounding activities like organizing closets or washing dishes can help shift from thinking to sensing

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Mindful Eating: Breaking Free from Guilt and Finding Gratitude

Thu, 11 Sep 2025 01:00:00 GMT

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 feelings without judgment.

• Direct correlation between stress levels and comfort eating behaviors
• Distinction between mindless eating and mindful comfort
• Importance of naming feelings while also seeking appropriate comfort
• How curiosity without judgment can transform our relationship with food
• The power of engaging all five senses when eating comfort foods
• Moving from guilt to gratitude for food's capacity to soothe
• Using comfort eating as a signal to tune into underlying emotions
• Understanding that comfort food and nutritious food serve different purposes

Take time to slow down while eating, engage your senses, and be curious about what's underneath your cravings – this practice can transform your relationship with food and help you better understand your emotional needs.

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Burnout: When Passion Becomes Exhaustion

Tue, 09 Sep 2025 16:00:00 GMT

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 begins with passion—giving more energy than you receive
• Your behavior might appear unchanged while your thoughts and feelings reveal exhaustion
• Balance energy-giving activities with energy-depleting ones throughout your day
• Regular physical activity helps discharge stress stored in the body
• Like farmland needs rest after harvest, humans need recovery periods after intense productivity

Here's a link to another podcast episode by Dr Brene Brown about Burnout:

https://brenebrown.com/podcast/brene-with-emily-and-amelia-nagoski-on-burnout-and-how-to-complete-the-stress-cycle/

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Our feelings are data waiting to be processed, not enemies to be fought.

Mon, 08 Sep 2025 15:00:00 GMT

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 psychologist Paul Ekman are joy, fear, sadness, anger, and disgust
• Each emotion serves an evolutionary purpose—fear protects us from harm, joy signals when to relax, sadness shows what matters to us
• Feelings are a combination of bodily sensations and thoughts that provide important data
• When emotions are ignored, they demand attention like a crying child
• Naming feelings helps transfer control to the organized part of our brain
• Acknowledging emotions doesn't change external circumstances but transforms our internal experience
• A simple practice: ask "What am I feeling?" when overwhelmed, then name the feeling without judgment

For a family-friendly introduction to these concepts, watch Inside Out, which beautifully illustrates the five universal emotions discussed in this episode.

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

The Power of Self-Compassion: Replacing Critical Language with Kindness

Thu, 04 Sep 2025 22:00:00 GMT

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 learn from challenges.

• Introduction to Dr. Kristen Neff's self-compassion break practice
• Exploration of three components: mindfulness of suffering, shared humanity, and self-kindness
• Guided practice using compassionate phrases like "This is a moment of suffering" and "I am not alone"
• Technique of using your own name when speaking kindly to yourself
• Physical self-soothing gestures like placing a hand on your heart or shoulder

Visit Dr. Kristen Neff's website at selfcompassion.org for more resources on developing self-compassion. Remember, you are enough.

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Your Body Is Begging For More Rest—Here's How To Listen

Wed, 03 Sep 2025 22:00:00 GMT

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 and focus
• Powering through activities but crashing immediately when you stop
• Schedule transition time between activities and treat it as sacred
• Discharge stress physically through exercise, walks, or showers after work
• Disconnect from electronic devices before bedtime
• Only go to bed when truly sleepy and get up if you can't fall asleep in 20 minutes
• Use your bed only for sleep to create strong mental associations
• Be mindful of caffeine's domino effect on sleep quality
• Give yourself permission to rest as a form of essential self-care

Check out the link in the show notes for more sleep tips.

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Tricking Your Brain into Loving Movement: A Psychologist's Approach to Exercise (True Crime is involved!)

Tue, 02 Sep 2025 22:00:00 GMT

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
• Motivation often comes after action, not before
• Keep exercise clothes and shoes readily available for spontaneous activity
• Ask "when will I exercise?" instead of "if I will exercise"
• Use walks as transition time between work and personal life
• Create special incentives like podcast-listening only during exercise
• Focus on being "the boss of your brain" rather than relying on motivation
• Consult with your doctor about appropriate exercise targets for your health

Take care and remember to pause and take a deep breath.

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Your Brain is Plastic: A 5-Minute Guide to Installing Joy

Mon, 01 Sep 2025 22:00:00 GMT

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 surviving (having just enough gas to get to the store) and thriving (having a full tank)
• Introducing the concept of neuroplasticity - our brain is malleable like plastic and can be reshaped
• Step-by-step technique for installing happiness: notice positive events, create mental scenes, and focus on bodily sensations
• Practicing recognition of small daily pleasures to build resilience against stress
• Training the brain to focus intentionally on joy instead of taking it for granted

Take time today to notice the small moments of happiness in your life. Focus on them with greater intention so your brain can benefit from them more.

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

When Time Feels Like It's Slipping Away, Try This

Thu, 28 Aug 2025 22:00:00 GMT

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 sauce, this technique helps overcome overwhelm by breaking large tasks into manageable chunks.

• Commit to one task for 25 minutes at a time with complete focus
• Take mandatory 5-minute breaks between each Pomodoro session
• After four cycles (25min work/5min rest), take a longer 30-minute break
• Treat distractions as you would during meditation—notice them, then return to your focus
• Write down intrusive thoughts about other tasks so your brain can release them
• Consider the Pomodoro technique as a form of meditation that trains focus
• Single-tasking prevents the mental overwhelm that comes from having "50 tabs open"

Try the Pomodoro technique and share how it works for you!

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Your Emotions Are Messengers, Not Enemies

Wed, 27 Aug 2025 22:00:00 GMT

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 events and our actions lie thoughts and feelings that influence our behavior
• Taking a "riverbank position" means stepping back to observe your emotions rather than being swept along by them
• Universal feelings across cultures include happiness, sadness, fear, and disgust
• We often confuse thoughts for feelings—when you say "I feel like," you're usually expressing a thought
• Feelings act as sensitive thermometers that reveal how events affect us
• Naming your feelings during stressful times can help tame difficult experiences

Try observing your feelings and associated thoughts this week and notice how this awareness affects your responses to situations.

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

The Hidden Power of Naming Your Emotions: Why Therapists Ask "How Does That Feel?"

Tue, 26 Aug 2025 23:00:00 GMT

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, anger, and disgust
• Each emotion serves an evolutionary purpose: fear protects from harm, joy indicates safety, sadness shows something matters, anger responds to threats, disgust warns of potential poison
• Naming your feelings without judgment helps process emotional data and organize it effectively
• Emotions are a mix of bodily sensations and thoughts that can calm down once acknowledged
• Personal example of how naming feelings of irritation, sadness and fear brought mental lightness despite unchanged circumstances
• The paradox: focusing on feelings temporarily allows us to eventually focus better on other tasks
• Watch "Inside Out" for a family-friendly introduction to universal emotions

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Your mental health deserves the same attention as your finances.

Tue, 26 Aug 2025 22:00:00 GMT

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 out.

• Numbing stress with TV and comfort food is like taking painkillers for a fracture—temporary relief while the problem persists
• Quality sleep, nutritious meals, and 30 minutes of daily exercise form the foundation of effective self-care
• Each self-care action strengthens neural pathways for stress recovery, like deposits into a wellness savings account
• Start building self-care habits by noticing current patterns and celebrating small improvements
• Speaking to yourself by name tricks your brain into receiving encouragement as if from someone else

Take care of yourselves and know that every little thing you do to take care of yourselves, I'll definitely be cheering you on.

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Beyond Self-Criticism: A 4-Minute Compassion Practice

Wed, 06 Aug 2025 22:00:00 GMT

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 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 than pushing away discomfort, you'll learn to create space for your experience exactly as it is. Through gentle investigation of bodily sensations and thoughts, you develop greater emotional awareness and understanding.

The most transformative element comes in the nurturing phase, where you'll practice offering yourself genuine compassion. The meditation reminds us that our fears and struggles aren't unique to us—others experience similar feelings, connecting us through our shared humanity. This recognition alone can bring tremendous relief from the isolation that often accompanies difficult emotions.

Whether you're dealing with stress, anxiety, self-doubt, or simply wish to develop greater emotional resilience, this meditation provides practical tools to meet life's challenges with kindness instead of criticism. Take just four minutes today to rain some compassion on yourself—your mind and body will thank you.

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Spiritual Bypass: When Bliss Becomes Avoidance

Wed, 06 Aug 2025 20:00:00 GMT

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 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 depleted. Compassion offers a more sustainable power source, though one that might not cut through noise as effectively. The challenge lies in harnessing anger's volume with compassion's endurance.

Many spiritual traditions emphasize transcendence and bliss, but this can lead to what's known as "spiritual bypass"—using spirituality to avoid difficult emotions rather than processing them. True spiritual practice involves facing our anger, not escaping it. By acknowledging where anger lives in our bodies and honoring its message without letting it consume us, we develop a more integrated approach to challenging situations. Taking one breath and one action at a time allows us to respond with committed compassion rather than reactive rage. How might your relationship with anger transform if you approached it with curiosity rather than judgment?

Link to read more about spiritual bypassing: https://en.wikipedia.org/wiki/Spiritual_bypass

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Opening Music by Jeremiah Alves from Pixabay

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much metta,

Dr G

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Honoring the Unseen: Reflections on What Keeps Our World Turning

Wed, 06 Aug 2025 19:00:00 GMT

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 "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 all forms of unseen labor.

During these unprecedented times, this reflection feels especially poignant. We pause to recognize frontline workers who have shouldered immense burdens throughout the pandemic, often without adequate acknowledgment. The poem reminds us that even in our most isolated moments, as the Chippewa poem says, we are "being carried by great winds across the sky."

This gentle meditation encourages self-compassion by acknowledging the invisible work we all do to navigate difficult circumstances. It invites deeper awareness of the intricate web of visible and invisible support that sustains us daily. Take a few moments with this episode to honor not just the unseen labor of others, but your own daily acts of courage, patience, and perseverance during these historic times. Listen again whenever you need to remember that you're part of something larger—a world being constantly "stitched up" by countless invisible hands, including your own.

Link to the original poem: https://www.poemhunter.com/poem/invisible-work/

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Opening Music by Jeremiah Alves from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Self-Care Before Service: The Oxygen Mask Principle

Wed, 06 Aug 2025 18:00:00 GMT

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 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 chosen others' needs over our own until we're trying to pour from an empty cup. But what happens when we finally give ourselves permission to prioritize our own wellbeing? This isn't selfishness; it's necessary maintenance for continuing to show up meaningfully for others.

The episode challenges us to consider a different approach to life: focusing on our own actions and integrity rather than trying to control others. When we ensure our own cup is filled, our authentic actions naturally radiate positive influence without depleting us.

As this month dedicated to kindness comes to a close, remember that compassion begins with how you treat yourself. What small act of self-care might you prioritize today? Your future self - and everyone who depends on your kindness - will thank you.

We'd love to hear from you, send us a text!

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

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much metta,

Dr G

https://www.pranhwellness.com/

Wellness Wishes for today and everyday

Fri, 01 Jan 2021 07:19:05 GMT

As 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 called life. So here goes, I’ll speak slowly and I invite you to breathe and let these sincere wishes sink in.On this day and every day, this is the wish I have for you,During times of change, may you find an anchor withinIn times of confusion, may you find clarity,Amidst chaos, may you find the space to breatheIn moments of meaninglessness, may you keep your hands busy,May your rage give you a sense of purpose,In the face of fear, may you find courage,In times of inertia, may you find movement,In moments of restlessness, may you find peace,May your exhaustion signal the permission to rest,During periods of uncertainty, may you find beauty in the present moment.During moments of sorrow, may the world meet you with tenderness,May you be well, may you be joyful, may you be free.Thanks for listening.I'd love to hear from you, write to me at healingwaters786@gmail.com

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Dr G

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