Popular Shows by Rena Reiser: Page 3

201

166 - Somatic Mindfulness Practice 12 12 2023

Dec 12, 2023

9:57

Relaxation and Mindfulness Exercise Rena guided a relaxation and mindfulness exercise during the meeting. She instructed the participants to begin with deep breathing, gradually releasing tension in their bodies and focusing on different sensations. She encouraged curiosity and acceptance of these sensations, without judgment. Rena then invited them to feel everywhere, and then to go back and forth between focusing intently on a specific feeling and the focusing everywhere. Finally, she invited the participants to focus on a pleasant sensation in their bodies and observe the effects of the exercise on their breathing and overall feeling.

202

167 - Somatic Mindfulness Practice 12 13 2023

Dec 13, 2023

9:03

Neshama Meditation Rena led a guided meditation focused on our Neshama's presence. She started by guiding participants to focus on their bodies, noticing any areas of tension and releasing it. Then, she moved the attention to the forehead, the spot of our Neshama Shebamochi, our Neshama in our mind. Rena encouraged participants to sense their Neshama throughout their bodies and also become aware of their current mood. She then invited participants to focus on a specific part of their body, allowing it to express itself fully and freely. Finally, Rena asked participants to communicate with this part of themselves, asking what it needs, and imagining their Neshama providing it with that.

203

168 - Somatic Mindfulness Practice 12 14 2023

Dec 14, 2023

9:41

Zos Chanukah Miracles Rena led a mindfulness exercise to help participants connect with their emotions and body sensations. She guided them through a series of deep breaths and visualizations, encouraging them to explore their feelings and their connections with their physical surroundings. She then asked them to recall a time when they experienced a miracle and invited them to bring that joyful memory into their bodies. Rena suggested that they alternate between their overall emotions and the joyful memory, before staying with both.

204

169 - Somatic Mindfulness Practice 12 17 2023

Dec 17, 2023

9:21

Protective Parts Rena led a guided meditation focused on protective parts. She encouraged participants to relax their bodies, observe their feelings, and connect with their inner selves. She then invited them to ask their bodies some questions, such as how it was feeling, why it felt that way, and what it was trying to protect them from. The meditation concluded with Rena gently reminding the participants that they are capable adults who can care for their parts.

205

170 - Somatic Mindfulness Practice 12 18 2023

Dec 18, 2023

9:09

Guided Meditation on Breathing and Visualization Rena led a guided meditation focusing on breathing techniques, body awareness, and visualization exercises. She encouraged participants to take deep breaths, notice their body's sensations, and bring to mind any challenges they were facing. She guided them to observe their thoughts and emotions around these issues, and then to imagine the opposite, a perfect scenario. Participants were then invited to switch between these two states of mind, noticing their bodily sensations throughout. The meditation was open-ended, with participants allowed to stay in it for as long as it was beneficial to them.

206

171 - Somatic Mindfulness Practice 12 19 2023

Dec 19, 2023

9:30

Sensing and Releasing Tension Rena guided the participants through a mindfulness exercise focused on sensing and releasing tension in the body. She instructed the participants to focus on their breath, observe their body's sensations, and acknowledge any areas of tension or discomfort. The participants were then encouraged to explore the boundaries of this tension, observe the surrounding space, and notice the overall space in their bodies. The exercise concluded with the participants becoming aware of all three sensations - the tension, the space around it, and the rest of the body - at the same time.

207

172 - Somatic Mindfulness Practice 12 26 2023

Dec 26, 2023

9:01

Mindfulness Exercise for Awareness and Calmness Rena guided a mindfulness exercise, focusing on breathing and body awareness. She instructed participants to take deep breaths and notice the sensations in their body, both physical and internal. Rena then shifted the focus to external surroundings, inviting participants to notice any object that caught their attention and observe its shape, texture, and size. The exercise ended with a return to the body, focusing on any points of tension and observing the sensations throughout the body.

208

173 - Somatic Mindfulness Practice 12 27 2023

Dec 27, 2023

9:34

Support Guided Meditation Rena led a guided meditation focused on feeling Hashem's support. The participants were encouraged to focus on their breath and deeply relax their bodies. Rena then invited them to notice the physical sensations of support from the surface they were sitting on, as well as the floor and the building structure, and then extending this feeling to the entire planet. The participants were also invited to sense the support from Hashem, with a focus on feelings of security and support. The practice concluded with an invitation to choose a word or phrase that could help them to remember the feeling of support throughout their day.

209

174 - Somatic Mindfulness Practice 12 28 2023

Dec 28, 2023

9:41

Mindfulness for Joy and Relaxation Rena guided the participants through a mindfulness exercise aimed at promoting relaxation and joy. She instructed everyone to take deep breaths and notice their surroundings, then to check in with their body's mood and sensations. She then asked them to shift their focus to a joyful memory, noting where and how they felt joy in their body. Rena stressed the importance of sending signals of safety to the nervous system by allowing joy and relaxation. She concluded by encouraging the participants to stay with the sense of joy for as long as they felt comfortable and safe.

210

175 - Somatic Mindfulness Practice 12 31 2023

Dec 31, 2023

9:37

Emotional Awareness Meditation Rena guided the group through a meditation focused on mindfulness and emotional awareness. She encouraged participants to breathe deeply and notice their body's sensations, and asked them to describe their feelings. She then instructed them to ask their felt sense a series of questions to understand it better, with the aim of offering support and compassion, and without any agenda to change the felt sense. The practice was designed to help participants gain insight into their emotional states and learn how to provide for themselves in those moments.

211

176 - Somatic Mindfulness Practice 01 01 2024

Jan 1, 2024

9:17

Relaxation and Stress Reduction Meditation Rena led a guided meditation focusing on relaxation and stress reduction. She invited the participants to take deep breaths, allowing the exhale to be slightly longer than the inhale, and to focus on relaxing common tension points. She then guided the participants to bring their attention inside their bodies, noticing their overall mood and emotion. Rena suggested allowing the felt senses to be as they are, not trying to change them, and trusting that they will transform. She also suggested shifting attention to the opposite of the current feeling, and then shifting back and forth between the two. At the end of the meditation, Rena encouraged the participants to invite an image or phrase to help integrate the experience.

212

177 - Somatic Mindfulness Practice 01 02 2024

Jan 2, 2024

9:23

Guided Meditation for Nervous System Regulation Rena led a guided meditation focused on regulating the nervous system. She encouraged the participants to focus on their breath moving in and out of their heart space, and then notice the state of their nervous system. She also guided them to explore the boundaries of their sensations and the spaces around those sensations. At the end, participants were asked to compare their current nervous system state to the one at the beginning, noting any changes in regulation or dysregulation.

213

178 - Somatic Mindfulness Practice 01 03 2024

Jan 3, 2024

9:13

Meditation on Hashem's Support Rena led a meditation session focused on the theme of support from Hashem. She guided participants through a body scan exercise to become aware of their physical selves and the support they receive from their surroundings, all sent from Hashem for them. The session also included a focus on the felt experience of support.

214

179 - Somatic Mindfulness Practice 01 04 2024

Jan 4, 2024

9:47

Future Visualization of Joy Rena led a practice focused on mindfulness and visualization techniques. She guided participants through a series of exercises designed to help them connect with their bodies, focus on their breath, and visualize future moments of joy. She also encouraged participants to observe their current emotional state and practice first going back and forth between the joy and their present feelings, and then practice holding both their anticipated joy and their present feelings in their bodies simultaneously. The practice concluded with a reflection on how their breathing had changed throughout the exercise.

215

180 - Somatic Mindfulness Practice 01 07 2024

Jan 7, 2024

9:32

Body Awareness Session Rena led a practice on body awareness. She guided the participants through a series of exercises designed to increase awareness of their bodies and emotions. These exercises involved deep breathing, sensory awareness, and visualization to understand and connect with the body's needs and emotions. Rena concluded the session by suggesting that participants stay with their bodies for as long as they need and then transition back to their surroundings when ready.

216

181 - Somatic Mindfulness Practice 01 08 2024

Jan 8, 2024

9:57

Breathing and Body Awareness Meditation Rena led a guided meditation focused on breathing and body awareness. She invited the participants to focus on the audibility of their exhales, to notice the surface that they're on supporting them, and to describe their bodily sensations to themselves. Rena then invited participants to consider the opposite of their current feelings, imagining what it would feel like if anything was possible. The exercise involved switching between the original emotion and its opposite, noticing the new aspects that emerged, and then finally attempting to be with both feelings simultaneously.

217

182 - Somatic Mindfulness Practice 01 09 2024

Jan 9, 2024

9:01

Meditation on Breath Awareness Rena guided the group through a meditation focused on breath awareness. She invited the participants to observe the temperature and fullness of their breath, follow its path in and out of the body, and then broaden their focus to the surrounding room and the overall environment. Rena emphasized the gift of life that the breath is, noting that it nourishes the body and offers opportunities for choice and growth, provided for each individual in every moment by Hashem. She ended the session with a final deep breath, encouraging participants to recognize that they can return to this practice throughout the day for relaxation and calm.

218

183 - Somatic Mindfulness Practice 01 10 2024

Jan 10, 2024

9:41

Meditation on Hashem's Support Rena led a guided meditation focusing on Hashem's support. She guided participants through a series of deep breaths and physically grounding themselves, and then asked them to bring to mind a minor challenge they were facing. The aim was to help them feel Hashem's support through this challenge and to cultivate the ability to rely on His support in other areas of their lives. Participants were encouraged to find a word, phrase, or image that captured the sense of Hashem's support, which they could return to at any point during the day.

219

184 - Somatic Mindfulness Practice 01 11 2024

Jan 11, 2024

9:59

Self-comfort and Joy Meditation Rena led a meditation session to help the group explore their emotions and cultivate self-comfort. The exercise began with a series of deep breaths and gentle self-touch, followed by a body scan to identify physical sensations. Participants were encouraged to name their feelings without judgment. The meditation then shifted focus to a joyful future event, visualizing the positive emotions that might arise from this event. The group was instructed to switch between their current emotion and the joyful future visualization, and finish off the meditation by giving themselves a big hug.

220

185 - Somatic Mindfulness Practice 01 15 2024

Jan 15, 2024

9:33

Connecting Body and Emotions Rena guided a meditation practice to connect with the body and emotions. She instructed participants to breathe deeply and focus on their physical sensations before identifying any present emotions or sensations. She then suggested a series of questions to ask these sensations, such as how they were feeling, why they were feeling that way, and what they needed. The goal was to reflect back the responses and observe the feelings in the body, using this information to offer support to the sensations.

221

186 - Somatic Mindfulness Practice 01 16 2024

Jan 16, 2024

9:14

Mindfulness and Emotional Awareness Meditation Rena led a guided meditation focused on mindfulness and emotional awareness. She instructed participants to take deep breaths, pay attention to their bodies, and identify any stuck emotions. She suggested placing a hand on these areas for support and comfort. Rena then asked participants to imagine the opposite of their current emotion, bringing this 'opposite' into their body and observing where and how they felt it. She guided the participants to shift between their original emotion and its 'opposite', noting any changes in sensation or emotion. The meditation ended with Rena encouraging participants to stay with their emotions for as long as felt right for them.

222

187 - Somatic Mindfulness Practice 01 17 2024

Jan 17, 2024

9:45

Meditation Exercise Guidance Rena guided the participants through a meditation exercise. She began by leading the group through a series of deep breaths and visualizations aimed at relaxing the mind and body. She then encouraged the participants to explore the space around them, both physical and internal, noticing the size, shape, and sensations of objects and internal experiences. Finally, she invited the participants to continue this exercise for as long as it was beneficial to them.

223

188 - Somatic Mindfulness Practice 01 18 2024

Jan 18, 2024

9:22

Meditation on Personal Struggles and Support Rena guided a meditation focused on personal struggles and feelings of support. She encouraged participants to focus on their breath, ground themselves, and think about potential worst case scenarios in a controlled and responsible manner. She then invited participants to consider Hashem's infinite capabilities and sense His support, visualizing Him holding them and supporting them through any situation. Towards the end, she asked participants to focus on the felt sense of Hashem's support, find a word or phrase that describes this feeling, and use it as a reminder throughout their day.

224

189 - Somatic Mindfulness Practice 01 21 2024

Jan 21, 2024

9:54

Mindfulness Meditation and Tension Conversation Rena led a guided meditation focused on mindfulness and relaxation. She encouraged participants to take deep breaths, focus on their bodies, and notice areas of tension. Participants were then guided to visualize these areas of tension as separate entities and engage in a conversation with them, asking questions such as how they were feeling, why they were feeling that way, and what they needed. The exercise concluded with participants offering support to these areas of tension and identifying a word or phrase that summarized their experience.

225

190 - Somatic Mindfulness Practice 01 22 2024

Jan 22, 2024

9:47

Meditation Exercise: Felt Sense and Breath Awareness Rena guided the group through a meditation exercise. She encouraged participants to take deep breaths and focus on the sensation of their breath, allowing their bodies to provide support. Participants were then asked to observe their body's mood, expressing it through their 'felt sense', and to compare this with the sensation of its opposite. Rena suggested that participants stay with these sensations at a comfortable distance, describing the sensations, and noticing their effects on the body. She reminded the group that they could control the pace of the exercise and that she was only there as a guide.

226

191 - Somatic Mindfulness Practice 01 23 2024

Jan 23, 2024

9:24

Mindfulness and Body Awareness Meditation Rena led a guided meditation focused on mindfulness and awareness of the body. She began by inviting participants to take deep breaths and focus on their physical sensations. She then guided them through exploring their emotions, tracing the borders of these sensations, and finally focusing on the space around them. Throughout the meditation, she prompted participants to find words to describe their experiences and reflect on the effects of each focus on their bodies and minds. The meditation concluded with participants staying with their physical sensations for as long as it felt comfortable.

227

192 - Somatic Mindfulness Practice 01 25 2024

Jan 25, 2024

9:29

Meditation for Feeling Supported Rena guided the participants through a meditation focused on feeling supported. She began by encouraging a deep breathing exercise to help relax the body. Then, participants were asked to visualize someone in their life who had always been supportive. The exercise involved recalling what it felt like to receive support from this person, followed by imagining Hashem providing that support multiplied infinitely. The aim of this exercise was to bring a sense of comfort and support from Hashem to the body and mind, which could be called upon whenever needed.

228

193 - Somatic Mindfulness Practice 01 28 2024

Jan 28, 2024

9:43

Inner Connection Practice Rena guided the participants through a meditative exercise aimed at relaxing the body and connecting with inner sensations. She instructed the participants to focus on their breath, gradually relaxing different parts of the body and noticing any areas of tension or discomfort. She then suggested a dialogue with these sensations, approaching them with curiosity and compassion, and asking them about their feelings, needs, and what they would like them to know. Finally, she suggested connecting with Hashem, the Source of all energy, for further support.

229

194 - Somatic Mindfulness Practice 01 29 2024

Jan 29, 2024

9:34

Serving Hashem with Joy Rena led a guided meditation session focused on mindfulness and emotional awareness. She instructed participants to focus on their breath, the sensations in their body, and the sounds around them. Participants were then guided to notice their thoughts and emotions, and how they relate to their overall mood. Rena suggested that participants imagine serving Hashem with happiness, exploring what that would look and feel like. The session ended with an exercise in holding both the participants' current emotions and the idea of serving Hashem with joy, highlighting the paradox of opposites coexisting.

230

195 - Somatic Mindfulness Practice 01 30 2024

Jan 30, 2024

9:46

Orienting Meditation Rena led a guided meditation focused on orienting. She began by instructing participants to focus on their breath, then gradually shifted attention to their surroundings, asking them to observe what they noticed in their environment with curiosity and without judgement. She then guided them to explore their own bodies, noting any sensations or emotions, before shifting focus to the entire body and the space available within. Finally, she asked participants to notice any changes in their nervous system, staying with the newfound feelings of calmness and relaxation, and emphasizing the gift of Menuchas Hanefesh from Hashem.

231

196 - Answering your questions

Jan 30, 2024

52:21

In this Q&A episode (from back in the summer!) I discuss: What to do when others around you are triggering you Why we offer self-empathy How to feel regulated when the systems around us feel broken What happens to others when we regulate our nervous systems How to manage other people's energy when you're an HSP (highly sensitive person) What triggers represent How neuroplasticity helps us shift our reactions to our triggers How to work with judgment - whether from self or others

232

197 - Somatic Mindfulness Practice 01 31 2024

Jan 31, 2024

8:57

Hashem's Infinite Providing Rena led a guided meditation focused on connecting with the body and sensing its needs. She encouraged participants to breathe deeply and check in with their bodies, asking them to consider what they might need physically, emotionally, or spiritually. Rena then invited participants to ask for help from Hashem to meet these needs. She emphasized the idea that all needs can be met by Hashem in every moment, and encouraged participants to notice any sense of support or relief in their bodies as a result of relying on Him.

233

198 - Somatic Mindfulness Practice 02 01 2024

Feb 1, 2024

9:20

Feeling Complete with the Week Rena led a guided meditation focused on coming into Shabbos feeling complete with the week. She encouraged participants to take deep breaths, notice their body's support, and express gratitude for their accomplishments. She then asked them to acknowledge the tasks still left for the week and observe their physical response to the thought of unfinished work. She suggested imagining Shabbos arriving and everything feeling complete, and to notice the contrast of this feeling with the tasks still to be done. She also addressed any resistance participants might feel in accepting that their work is complete and suggested asking Hashem for help to reach that state.

234

199 - Somatic Mindfulness Practice 02 04 2024

Feb 4, 2024

9:59

Compassionate Parts Dialogue Rena guided the participants through a relaxation and mindfulness exercise. She invited them to focus on their breathing, notice their bodies, and identify areas that were ready to relax and those that were tense. She then encouraged them to bring attention to these tense areas, embrace them with compassion, and ask them what they needed. The aim was to offer support to these areas in a compassionate and understanding way.

235

200 - Somatic Mindfulness Practice 02 05 2024

Feb 5, 2024

9:45

Embodied Integration Meditation In this guided meditation, participants are encouraged to take deep breaths and focus on the phrase "My Neshama holds all my parts." The meditation involves bringing intention into each word and exploring the distinction between oneself and various emotional parts within. Participants are guided to notice what is supporting their body, acknowledge their current mood, and explore emotions without judgment. The meditation encourages a gentle exploration of feelings and their physical manifestations, emphasizing the idea that one's higher self or Neshama holds all emotions. The practice includes imagining the opposite of current emotions, observing thoughts and sensations, and ultimately breathing in the affirmation "My Neshama holds all my parts" to foster a sense of self-acceptance and integration.

236

201 - Somatic Mindfulness Practice 02 06 2024

Feb 6, 2024

9:05

Focusing and Defocusing Rena guided a relaxation exercise. She instructed participants to focus on their breathing, observe their nervous system's state, and explore their surroundings with curiosity. She then encouraged them to focus on a specific object, and use their body's sensations to connect with the object. The practice included a visual exercise where participants looked at a word and sensed it in their body, followed by a relaxation of the senses. Rena then invited participants to notice any other sensations or feelings that needed attention, and to focus on the vastness of the space around them. The exercise concluded with a reminder to notice all the neutral or good feelings in their bodies.

237

202 - Somatic Mindfulness Practice 02 11 2024

Feb 11, 2024

9:36

Self-Reflection Session Rena guided the group through a meditation, inviting them to focus on their breath, become aware of their body and surroundings, and notice any emotions they were feeling. She then suggested they take the time to ask themselves about their state of being in a compassionate way, asking questions about how they were feeling, what was causing those feelings, what they needed, and if there was any other information they needed to know. Finally, she instructed them to reflect back what they had heard, validate it, and commit to offering what was needed, staying with the process for as long as it was helpful.

238

203 - Somatic Mindfulness Practice 02 12 2024

Feb 12, 2024

10:08

Body Scan and Emotional Acceptance Rena led a guided meditation focused on breathing and body awareness. She began by guiding the participants to focus on their breath going in and out of their heart space, then conducted a body scan from feet to head, noting any sensations or emotions in each area. She then asked the participants to consider the thoughts and emotions associated with their current state, how it influences their decisions and self-perception. Following this, she encouraged the participants to imagine the opposite of their current emotions and thoughts, noting any new feelings or perspectives that arose. The meditation ended when the participants felt ready to rest or move on.

239

204 - Somatic Mindfulness Practice 02 13 2024

Feb 13, 2024

9:13

Orienting Outside and Inside Rena guided the participants through a meditation exercise. She began by inviting them to soften their gaze, take deep breaths, and focus on the body and surroundings. She then shifted their attention to the sense of sound and the temperature of the air. She asked the participants to notice any scent in the air and then bring awareness to their internal environment, including the space that their emotions and thoughts take up. Finally, Rena encouraged the participants to listen to their inner world without judgment, observe what's happening, and trust what they need in the moment.

240

205 - Somatic Mindfulness Practice 02 14 2024

Feb 14, 2024

9:00

Connecting to Hashem's Support Rena led a guided meditation focused on breathing and the sense of Hashem's support. She invited participants to breathe in Hashem's love, compassion, and whatever else they needed, physically, emotionally, or spiritually. She guided them to notice the impact of their breath on their bodies and to sense the support Hashem was providing. She also encouraged them to stay with the experience for as long as it felt right for them.

241

206 - Somatic Mindfulness Practice 02 15 2024

Feb 15, 2024

9:35

Relaxation and Reflection for Shabbos Rena led a guided meditation focused on coming into Shabbos feeling like all of one's work is complete. She encouraged participants to find a comfortable position, breathe deeply, and reflect on their week, recognizing their accomplishments, challenges, and feelings of gratitude to themselves and, of course, Hashem. She then shifted the focus to the upcoming Shabbos and encouraged participants to feel the emotions associated with the tasks still to be completed. Throughout the meditation, Rena reminded participants of all they've accomplished and their ability to trust in Hashem to continue helping them through.

242

207 - Somatic Mindfulness Practice 02 18 2024

Feb 18, 2024

10:02

Embodied Values Awareness Session Rena guided the participants on a meditative journey to relax and connect with their bodies. She encouraged them to identify tension points and breathe deeply, inviting their bodies to relax. She then asked them to bring their attention to their 'felt sense', a sensation in their body, noticing its size, texture, color, and shape. She instructed them to ask it how it was feeling, what it wanted them to know, and how it wanted them to live out a particular value. Finally, she suggested they act out living at this value, observing the impact it had on their bodies.

243

208 - Somatic Mindfulness Practice 02 19 2024

Feb 19, 2024

9:37

Embrace and Empathize: Inner Journey In this mindful practice, you start by grounding yourself and breathing deeply, allowing your breath to flow naturally. You're invited to listen to the emotions in your body with the same empathy you'd give to a loved one. As you tune in, you're encouraged to notice both physical sensations and emotions without judgment. Then, you explore the opposite of your current feelings, imagining positivity and boundless potential. This process of shifting back and forth allows you to observe any changes with kindness. The practice emphasizes staying connected to all parts of yourself from a place of strength and acceptance.

244

209 - How to get in touch with your intuition (from the "On Your Own" Podcast)

Feb 20, 2024

51:22

Today I'm sharing an episode where Esther Shemtov of the "On Your Own" Podcast interviewed me! We discussed the definition of intuition, how to stop living in your head, the importance of identifying your triggers, the benefits of mindful movement, and much more. Here's what Esther had to say about the interview: "What I loved most about this interview with Rena was just the down to earth nature of the conversation. I am a very logical person, usually, and I generally have an aversion to anything that I call ‘woo woo’. But I can safely say that Rena helps us explore deep topics like our intuition, the mind body connection and inner peace, in a really tangible, relatable way. For the majority of my time living away from home, I lived in my head. I thought about everything, all the time. And I was super disconnected from my body, and any sort of inner voice, intuition, all of that. And because of this, I ended up pushing myself to places that weren't healthy for me, lost touch with cues that could have been really helpful in guiding me through tough decisions, and missed out on the present moment… a lot. I know that you can have a better experience. There is a whole other world inside of us that wants to be heard, and hopefully this conversation will help you to rebuild trust in your body's messages, and maintain that trust over the long run imyh. I hope that you enjoy the episode!"

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210 - Somatic Mindfulness Practice 02 20 2024

Feb 20, 2024

9:33

Meditation Practice Rena guided a meditation practice, starting with inviting participants to find a comfortable position, take deep breaths, and focus on the quality of their breathing. She then moved on to have them slowly turn their head to look at an object, taking note of its details. She encouraged them to take in their surroundings with their peripheral vision and to soften their gaze. She further guided them to shift their attention to their body, curiously scanning it and focusing on each part. The practice ended with sensing the space throughout the body and a final deep breath.

246

211 - Somatic Mindfulness Practice 02 21 2024

Feb 21, 2024

8:15

Embracing Hashem's Infinite Support Rena's gentle guidance led us through a somatic mindfulness journey, inviting us to settle into the present moment with deep breaths. She encouraged us to notice the support beneath us and the sensations within our bodies, gently releasing any tension we found. Rena then guided us to acknowledge our feelings, placing a hand on the area where they resided, offering comfort and compassion. Through her words, we recognized Hashem's support surrounding us, multiplying the comfort of our hand infinitely to sense the boundless support from Hashem. As we breathed into this profound connection, Rena encouraged us to notice the shifts within ourselves. With each breath, we returned to our emotions, then to the support of our hand, and finally to the infinite support of Hashem. In this soulful space, we held ourselves with kindness, embracing Hashem's support and love that enveloped us.

247

212 - Somatic Mindfulness Practice 02 22 2024

Feb 22, 2024

9:44

The "Megillah" Story of My Week - A Special Purim Katan Meditation Rena gently guides us into a somatic mindfulness practice, inviting us to connect with our breath and the safety of the present moment. As we settle into our bodies, she prompts reflection on the small miracles of the past week, inviting us to notice how seemingly insignificant events led to unexpected outcomes, just like in Megillas Esther. Sensing into the joy of these blessings, we then shift focus to the rest of the week ahead until Shabbos begins, acknowledging any feelings of confusion or uncertainty. Through this process, Rena encourages us to recognize the intricate tapestry of our lives, finding strength and joy in the awareness of Divine providence. As we bask in this space of gratitude and joy, we allow it to permeate our beings, empowering us to embrace the journey ahead with renewed faith and determination.

248

213 - Somatic Mindfulness Practice 02 25 2024

Feb 25, 2024

9:46

Finding Inner Resilience Rena gently guides us through a somatic mindfulness practice, starting with deep breaths that signal to every part of our being that it's okay to slow down. With eyes open or closed, we notice our body's connection to the surface beneath, the air on our skin, and the sounds around us. Rena encourages us to find comfort in our posture, perhaps resting our hands or giving ourselves a gentle massage. As we scan our body, we search for sensations or images that offer a sense of safety, inviting us to delve deeper into these resources. From this place of inner strength, we explore what other aspects of ourselves need attention and support, listening with compassion and offering care. We stay with this nurturing presence, acknowledging that we can return to it whenever needed, fostering resilience from within.

249

214 - Somatic Mindfulness Practice 02 26 2024

Feb 26, 2024

9:31

Embrace and Release In Rena's guided somatic mindfulness practice, she invites us to start with deep breaths, allowing it to signal to our bodies that it's okay to slow down. We connect with our surroundings, sensing how they support us, and then turn inward, noticing the mood of our bodies and naming the emotions we feel. Rena encourages us to welcome these emotions without judgment, exploring how they manifest physically. We then imagine the opposite emotion or way of being, observing its sensations within us. Through gentle breathing, we navigate between these states, acknowledging both without merging them. Finally, we take a deep breath before carrying this awareness forward into our day.

250

215 - Somatic Mindfulness Practice 02 27 2024

Feb 27, 2024

9:04

Embrace Within Under Rena's gentle guidance, we embarked on an inward journey, starting with deep breaths. With each exhale slightly longer than the inhale, we signaled to our bodies that it's safe to unwind. Sensing the air on our skin, we delved deeper, collectively noticing what called for attention inside. Focused, we embraced each sensation, emotion, or memory, finding peace in just being. As our nervous systems eased, we welcomed any thought or image, allowing our bodies to move as they wished. Rena's words gently led us back, reminding us of Hashem's loving presence, tangible and warm.

251

216 - Somatic Mindfulness Practice 02 28 2024

Feb 28, 2024

9:24

Embracing Support: A Journey Within In Rena's guided somatic mindfulness practice, she gently invites you to start by simply breathing deeply, tuning into the fullness of each inhale and exhale. With her soothing voice, she signals permission to slow down, guiding you to notice the support of the surface beneath you. As you sink into this awareness, she prompts you to imagine the absence of this support, inviting reflections on how it feels to rely solely on yourself. With compassion, Rena encourages you to bring to mind a minor challenge, observing its impact on your body and emotions. Then, she softly reminds you of Hashem's support, encouraging trust in Him to navigate through difficulties. Through this practice, you learn to recognize and embrace Hashem's various forms of support, physically, emotionally, and spiritually, fostering a deep sense of ease and connection with Hashem.

252

217 - Somatic Mindfulness Practice 02 29 2024

Feb 29, 2024

10:11

Preparing for Shabbos Peacefully Rena led us through a mindful practice, offering a break from the week's rush. With each breath, we grounded ourselves, letting go of tension. Reflecting on the week, we listened to our bodies, acknowledging any lingering feelings. Considering what we needed to prepare for Shabbos peacefully, we imagined scenarios where those needs were met. As we visualized this serenity, a sense of calm settled over us. Taking these insights with us, we were ready to prepare for Shabbos, knowing we could approach it with tranquility. It was a gentle reminder to honor our bodies' needs and find peace amidst the preparations.

253

218 - Somatic Mindfulness Practice 03 03 2024

Mar 3, 2024

10:04

Embracing Presence and Support Rena guided us through a mindful journey, starting with gentle breaths and a surrender to the natural rhythm of our bodies. We let go of tension, sinking into the support beneath us, allowing ourselves to simply be. Moving inward, we scanned our bodies, noticing sensations and discomforts without judgment. With compassion, we engaged in a dialogue with these sensations, listening to their stories and understanding their needs. Surrounded by imagined circles of supportive figures from our pasts or presents, we tapped into their strength and belief in us, empowering ourselves to meet our own needs. From this place of inner strength and support, we offered ourselves the care and compassion we needed.

254

219 - Somatic Mindfulness Practice 03 04 2024

Mar 4, 2024

9:18

Inner Shifts Rena led us through a mindful journey, inviting us to connect deeply with our breath and the sensations in our bodies. With each inhale and exhale, we tuned into the present moment, acknowledging the support beneath us and exploring the mood of our bodies. We named our feelings and observed where they resided within us, gently contemplating their opposites. Moving between these contrasting emotions, we breathed and felt, allowing space for each sensation. Through this exploration, we unearthed the needs underlying our initial discomfort, nurturing a sense of balance within ourselves. Rena encouraged us to hold space for all aspects of our experience, trusting in the transformative power of presence. As we embraced what was, we opened ourselves to the possibility of inner shifts.

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220 - Somatic Mindfulness Practice 03 05 2024

Mar 5, 2024

8:41

Mindful Body Exploration In Rena's guided somatic mindfulness practice, we start by simply breathing deeply, allowing our breath to flow naturally without force. We then shift our focus inward, scanning our bodies until we find a part that calls for attention. With loving compassion, we delve into that space, exploring its sensations and boundaries with gentle curiosity. We let go of the sensation and observe its outline, noticing its shape and texture. Gradually, we expand our awareness to encompass the space around it, breathing deeply to connect with our entire being. Moving through each sensation, we observe without judgment, allowing ourselves to be fully present in the moment. This practice nurtures a profound connection with our bodies, fostering a sense of peace and alignment within ourselves.

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221 - Somatic Mindfulness Practice 03 07 2024

Mar 7, 2024

9:46

Trusting Hashem's Beat In Rena's guided somatic mindfulness practice, she gently invites us to take a deep breath and slow down, embracing a pause from life's chaos. As we settle into our bodies, she encourages us to notice the subtle sensations and mood within. Guided by Rena's soothing voice, we explore the rhythm of our pulse, acknowledging its presence without judgment. With each beat, we're reminded of Hashem's consistency and trustworthiness, symbolized by the steady rhythm of our hearts. Through this practice, we lean into feeling trust in Hashem, allowing it to permeate our being and accompany us throughout the day.

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222 - Somatic Mindfulness Practice 03 10 2024

Mar 10, 2024

10:02

Compassionate Self-Reflection Rena led us through a gentle somatic mindfulness practice, guiding us to connect deeply with our bodies and emotions. As we took in deep breaths, she encouraged us to slow down and feel supported by our surroundings. We checked in with our bodies, acknowledging any emotions present and exploring where we felt them physically. Rena reminded us that uncomfortable feelings signal unmet needs and invited us to compassionately connect with those parts of ourselves. It was a safe space to express our needs and ask for support, as Rena guided us to reflect on and communicate our feelings. Through this process, we found comfort in knowing that our needs could be met with compassion and support by Hashem in every moment.

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223 - Somatic Mindfulness Practice 03 11 2024

Mar 11, 2024

10:00

Emotional Boundaries In Rena's guided somatic mindfulness practice, she starts with a gentle invitation to take a few deep breaths, grounding us in the present moment. As we settle in, she encourages us to notice our breath without trying to change it, acknowledging its natural rhythm. Then, she guides us to slow down and connect with our bodies, feeling the support beneath us and tuning into the emotional mood within. With gentle inquiry, we name our emotions and explore their physical manifestations without judgment. Rena guides us through a series of questions, gently probing into whether these feelings are influenced by external pressures like people-pleasing or blaming others. We're then invited to envision the opposite of these emotions, to feel into a space where our emotional boundaries are strong. Through this practice, we learn to hold space for our emotions with strength and compassion, allowing them to move through us.

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224 - Somatic Mindfulness Practice 03 12 2024

Mar 12, 2024

9:03

Embodied Awareness Journey Rena led us through a guided somatic mindfulness practice, inviting us to begin by grounding ourselves with deep breaths. As we settled into our bodies, she encouraged us to notice the sensations, starting from our feet and moving up through our body, acknowledging areas of comfort and discomfort. With gentle guidance, we alternated our focus between a place of safety and strength within us and a spot of tension or distress. Rena prompted us to expand our awareness, then zoom in on specific sensations, fostering a deep connection with our inner landscape. Throughout the practice, we learned to hold space for both ease and discomfort, finding balance within ourselves. As we concluded, Rena encouraged us to observe the effects on our body, inviting us to remain in this embodied space for as long as needed.

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225 - Somatic Mindfulness Practice 03 13 2024

Mar 13, 2024

9:06

Embrace and Expand As Rena guided us through the practice, we felt ourselves sinking into the rhythm of our breath, letting it guide us deeper into the present moment. With each inhale and exhale, we invited our bodies to relax, to simply be where they were without judgment. We explored the subtle shifts in emotion and mood as we played with our posture, from hunching forward to expanding outward. With each movement, we noticed the ebb and flow of sensation, the dance between constriction and openness. And as Rena encouraged us to imagine resting in the loving arms of Hashem, we felt a profound sense of support wash over us, allowing ourselves to fully let go.

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226 - Somatic Mindfulness Practice 03 14 2024

Mar 14, 2024

9:52

Serene Shabbos Preparation Under Rena's guidance, we embark on a somatic mindfulness journey to ready ourselves for Shabbos. Beginning with deep breaths, we invite our bodies to slow down and embrace the present moment. With each inhale and exhale, we acknowledge the support of our surroundings. As we confront our to-do lists and the rush of preparations, Rena encourages us to notice the emotions and tensions that surface. Through gentle reflection, we recall past moments of preparation with peace and capability, affirming our ability to overcome challenges. With each task we tackle, we reconnect with a sense of accomplishment, empowering ourselves for the days ahead. Armed with a chosen word or phrase, we fortify ourselves against future challenges, knowing that amidst the hustle, Shabbos awaits, inviting us to enter as the queen we each are.

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227 - Somatic Mindfulness Practice 03 17 2024

Mar 17, 2024

9:26

Finding Voice Within In Rena's somatic mindfulness practice, we embark on a journey of self-discovery, starting with deep breaths to settle into ourselves. As we find a comfortable position, Rena encourages us to listen to the silent parts of ourselves, the ones that haven't had a chance to speak. With gentle guidance, we offer loving attention to these neglected aspects, inviting them to share their thoughts and feelings in their own time and manner. Through this process of giving voice to the unheard within us, we create a profound space of acceptance and compassion. Together, we witness the emergence of suppressed emotions and experiences, allowing them to be expressed freely.

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228 - Somatic Mindfulness Practice 03 18 2024

Mar 18, 2024

10:00

Small Wins, Big Impact: A Mindful Recap In Rena's guidance, we embarked on a journey of mindful embodiment. Beginning with gentle breaths and subtle shifts, we explored new ways of connecting with ourselves. Anchored in the support beneath us, we delved into the landscape of our emotions, acknowledging their presence with openness. Naming three small victories from the week, we felt their resonance in our bodies, recognizing the nuances of joy or relief. Oscillating between our initial feelings and newfound gratitude, we observed the subtle transformations within. Holding them with care, we embraced the complexity, allowing space for both to exist side by side. Through Rena's guidance, we found solace in this moment, honoring the rhythms of our bodies and minds.

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229 - Somatic Mindfulness Practice 03 19 2024

Mar 19, 2024

9:06

Body-Mind Harmony: Preparing for Purim As Rena guided us through a somatic mindfulness practice, our breathing steadied and our bodies settled into the present moment. With each inhale, we invited our awareness to embrace the sensations of the surface supporting us, acknowledging the tasks awaiting us before Purim. Rena encouraged us to notice how our bodies responded to thoughts of our to-do lists and interactions ahead. We acknowledged the echoes of past stress and gently reminded ourselves that now, in this moment, we are okay. As we scanned the room, we found safety in the space around us, allowing ourselves to release tension and embrace a sense of calm. With each breath, we let go of the weight of past worries and embraced the present moment, knowing that Hashem desires our joy and Menuchas Hanefesh. Rena encouraged us to repeat this practice as needed, until we felt the serenity of true inner peace, ready to approach Purim with a sense of tranquility.

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230 - Somatic Mindfulness Practice 03 20 2024

Mar 20, 2024

9:35

Preparation for Purim: Surrendering to Hashem's Support Rena led us through a journey of somatic mindfulness, guiding us to sink into the present moment with each breath. As we acknowledged our to-do lists and responsibilities, she gently reminded us of the support of Hashem, the One orchestrating everything. With each exhale, we surrendered to Hashem's support, feeling our bodies relax and our nervous systems find calm. Rena encouraged us to release the burden of responsibility, knowing that Hashem holds us through it all. With each cycle of breath, we felt vitality and strength infuse our beings, reassured that we are not alone in our preparations for Purim. This practice reminded us to return to Hashem's support whenever needed, knowing it is ever-present.

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231 - Somatic Mindfulness Practice 03 21 2024

Mar 21, 2024

14:52

Visualizing Past Ease, Embracing Future Readiness: Somatic Preparation for Purim Rena led us on a journey through time, guiding us to reflect on moments of past ease and envisioning our future readiness for Purim. With mindful attention, we recalled instances where we gracefully navigated challenges, allowing the memory to imbue our bodies with Menuchas Hanefesh. Transitioning to the future, Rena invited us to visualize ourselves preparing for Purim with the same composed demeanor. We imagined tending to our tasks with calm, surrounded by our families and community and the anticipation of celebration. Through this somatic practice, we cultivated a sense of confidence and groundedness, embracing the upcoming festivities with open hearts and prepared minds.

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232 - Somatic Mindfulness Practice 03 26 2024

Mar 26, 2024

10:01

You Matter: Nurturing Self-Care through Mindful Attention In Rena's guided somatic mindfulness practice, we start with a few deep breaths, allowing our breath to find its natural rhythm. As we delve into our body's sensations, we're encouraged to recall the recent days, events, and interactions of Purim, noticing how our bodies respond without judgment. Rena prompts us to focus on any areas of tension or discomfort, giving them our full attention and care. We explore these sensations, perhaps giving them metaphorical shapes or colors, acknowledging their significance in the present moment. Throughout the practice, we cultivate a deep sense of connection and care for our bodies, recognizing their importance as our vessels in this world. With our breath, we reaffirm our commitment to nurturing and honoring our bodies' needs, knowing we can return to this practice whenever necessary.

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233 - Somatic Mindfulness Practice 03 27 2024

Mar 27, 2024

9:05

Nurturing Presence: A Guided Journey to Embodied Ease In Rena's guidance, we start by breathing deeply, allowing our breath to reach its natural depth. We're encouraged to slow down, letting each breath settle us. Rena prompts us to notice any tension in our bodies, gently inviting us to release it without force. We're asked to recall a mildly stressful situation and observe where we feel it in our bodies. Then, we imagine someone who brings us comfort and imagine what they might say to ease our stress. We multiply this feeling of support infinitely, soaking in the sense of Hashem's safety and nurturance. Throughout, we pay attention to how our bodies respond, staying with the feelings of ease for as long as we need.

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234 - Somatic Mindfulness Practice 03 28 2024

Mar 28, 2024

9:18

Shabbos Preparation: Pace Pause In Rena's guided somatic mindfulness practice, we begin by taking deep breaths, inviting each breath to delve into any tension spots and offering them extra support. We reflect on the past week, feeling into the rhythm of our routines and acknowledging all that lies ahead. We visualize ourselves preparing for Shabbos, first at a rapid pace, then in slow motion, adjusting the speed until it feels just right in our bodies. We allow ourselves to dream big, sensing into our needs and asking Hashem to help us make it happen.

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235 - Somatic Mindfulness Practice 03 31 2024

Mar 31, 2024

9:40

Sensing Potency: A Guided Embodiment Practice Rena leads us through a journey of somatic mindfulness, beginning with grounding breaths and gentle self-holding. As we delve into body scans, we awaken to the potency within each sensation. With curiosity and trust, we explore our emotions, allowing them space to unfold. Through intentional poses, we embody the desires pulsating within, witnessing their power.

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236 - Somatic Mindfulness Practice 04 01 2024

Apr 1, 2024

9:56

Choice: Navigating "Yes" and "No" Somatically In Rena's guided somatic mindfulness practice, we begin by taking deep breaths, inviting our bodies to relax. We explore situations where we've said yes when we wished we'd said no, feeling the responses in our bodies and nervous systems. Then, we imagine saying no, noticing the contrast in sensations. Back and forth we go, between yes and no, sensing how each feels within us. We hold both choices separately, not merging them but acknowledging their presence. We find empowerment in realizing our ability to choose our responses. Rena encourages us to carry this awareness forward, practicing until assertiveness becomes natural.

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237 - Somatic Mindfulness Practice 04 02 2024

Apr 2, 2024

9:17

Wrapped in Love: A Guided Embodiment Experience In Rena's guided somatic mindfulness practice, we began with grounding breaths, focusing on our heartspace and the rhythm of our breath. Then, we brought to mind three sources of love: our own heart's affection, a loved one, and Hashem's boundless love. With each breath, we immersed ourselves in the warmth of these connections, feeling their presence within us. As our focus softened, we surrendered to the collective embrace of love, allowing it to saturate our entire being. In this state of openness, we observed the sensations in our bodies and minds, noticing how love impacted us. We remained in this space, enveloped in love's nurturing presence, for as long as it felt right for each of us.

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238 - Somatic Mindfulness Practice 04 03 2024

Apr 3, 2024

7:52

Embracing Hashem's Support We begin by drawing in a few deep breaths, allowing each inhale and exhale to wash through our being, and acknowledge the support beneath us. With gentle encouragement, we bring to mind a current life challenge, noticing where it resides within us. As Rena leads us, we imagine Hashem holding that part of ourselves, providing a sense of security and comfort. With each breath, we surrender a little more, sinking into Hashem's loving embrace. We recognize the importance of prioritizing our own needs, allowing ourselves to relax into the support offered. As the session unfolds, we reflect on what more we might require to fully embrace Hashem's support. Without judgment, we welcome whatever arises, integrating it into our being. Finally, Rena invites us to find a word or symbol to anchor this experience, a reminder of Hashem's support and love available whenever we need it.

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239 - Somatic Mindfulness Practice 04 04 2024

Apr 4, 2024

9:41

Grounding into Presence with Preparing for Shabbos In Rena's guided somatic mindfulness practice, we start by taking a few deep breaths, inviting our breath to signal to all of us that it's okay to relax and let go. We focus on sensing our bodies and the support of the surface beneath us, acknowledging everything that needs to happen between now and later. We lean into triggers that prompt us to drift into autopilot, allowing ourselves to ground into the present moment. We push our feet into the floor, feel our pulse, and gently massage our face and arms, connecting with ourselves in the here and now. We take a moment to check in with ourselves, asking what we need to move forward with a sense of peace and inner tranquility. With each practice, we reinforce our ability to stay connected to ourselves, no matter the circumstances.

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240 - Somatic Mindfulness Practice 04 07 2024

Apr 7, 2024

9:43

Beneath "How Are You?": A Deep Dive into Self-Inquiry We embark on a journey of deepening connection with ourselves through somatic mindfulness guided by Rena. With gentle breaths, we signal to our entire being that it's okay to slow down, to truly check in. Whether sitting, reclining, or lying, we invite our bodies to settle as we assess the state of our nervous system, acknowledging if we're calm, in fight or flight, shutdown, or somewhere in between. We pose the question, "How are you?" and bravely allow all that arises to surface, noticing where sensations reside within. With compassionate curiosity, we explore these feelings, asking what they signify and what longings they hold. Finally, we inquire how we can support ourselves in fulfilling those needs, listening attentively to our inner voice.

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241 - Somatic Mindfulness Practice 04 08 2024

Apr 8, 2024

9:58

Embodying Courage As we begin, we take a few deep breaths, grounding ourselves with each inhale and exhale. We remind ourselves that it's okay to relax, to give ourselves permission for a moment of respite. We settle into our space, feeling the support beneath us, allowing our bodies to rest into it just a little bit more. Now, Rena gently guides us to bring to mind a situation that's safe yet mildly stressful, something challenging or even a bit scary that we're planning to do. We envision ourselves in that moment, noticing the surroundings, the people, and most importantly, the sensations within our bodies. We hold this experience delicately, finding the right distance to be present with it. Then, we shift our focus to envisioning ourselves on the other side, having completed the action, feeling proud and confident. Back and forth we go, acknowledging the fear and stress before, then the sense of accomplishment after. Rena encourages us to ask ourselves what we need to move through this fear, to find calmness and regulation within ourselves. We carry this newfound insight into facing our challenges, staying present in our bodies as we move forward.

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242 - Somatic Mindfulness Practice 04 09 2024

Apr 9, 2024

9:42

Sensory Awareness: Deepening Our Connection In Rena's guided somatic mindfulness practice, we begin by anchoring ourselves with deep breaths, letting each inhale and exhale serve as a gentle reminder that we can slow down and rest when needed, feeling the support of the surface beneath us. As we bring awareness to our thoughts, Rena invites us to notice how they manifest in our bodies, without delving too deeply. We allow our attention to defocus, embracing the sensations, thoughts, and emotions within us. Recalling the day's discussions, we bring them into our bodies, sensing their impact. With compassion, we hold these experiences, allowing them to unfold naturally. Rena invites us to focus on what demands our attention now, offering it compassion, asking what it needs from us today. We carry this awareness with us, nurturing ourselves in small doses throughout the day, staying connected to our bodies as best we can.

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243 - Somatic Mindfulness Practice 04 10 2024

Apr 10, 2024

9:36

Hashem's Loving Support: Harnessing Oxytocin for Self-Nurturing In Rena's guided somatic mindfulness practice, we start by taking deep breaths, allowing our breath to flow naturally without forcing it. This gentle reminder encourages us to slow down, rest, and relax. We connect with our body's physical sensations, feeling the support of the surface beneath us and allowing ourselves to sink a little deeper into it. Rena introduces the intention of increasing our oxytocin, the hormone associated with love and connection. We generate warmth by rubbing our hands together and then place them on various parts of our body, providing extra support and inviting the release of stress through increasing our oxytocin. We hold ourselves with care, imagining being embraced by Hashem's loving arms, finding a comfortable position where we can let go and relax, seeking support, and expressing our needs. Through deep breaths and continued hand rubbing, we create warmth and physical support, allowing ourselves to be held. We conclude by acknowledging the shift in our breath and remaining in this space as long as it feels right.

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244 - Somatic Mindfulness Practice 04 11 2024

Apr 11, 2024

9:59

Preparing for Shabbos in Hashem's Care In Rena's guided somatic mindfulness practice, we journeyed inward, taking deep breaths and tuning into the sensations of our bodies. We acknowledged the weight of our responsibilities in getting ready for Shabbos (and Pesach), feeling the body's response to our to-do lists. Then, Rena gently guided us to consider our own needs amidst the chaos, like a shepherd tending to their flock. We envisioned ourselves as cared for and guided, knowing that Hashem is the most devoted shepherd, ensuring we lack nothing. With each breath, we relaxed into His nurturing presence, carrying this assurance with us through the day and week ahead.

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245 - Somatic Mindfulness Practice 04 14 2024

Apr 14, 2024

10:37

Deepening Our Relationship Within In Rena's soothing guidance, we begin with deep breaths, each inhale reminding us that Hashem is breathing life into us in every moment. As we sense our bodies, supported and safe, we invite relaxation, signaling to our nervous systems that we are okay. We check in, inviting our bodies to speak, noticing sensations, emotions, or memories as they surface. With gentle curiosity, we come into relationship with these inner experiences, welcoming them without judgment. We explore their origins, listening with acceptance to their messages, finding familiarity in their whispers from the past. With compassion, we offer what is needed, acknowledging the innocence and vulnerability within. As we return to our day, we carry these insights, allowing them to deepen our understanding of ourselves. We linger in this space of connection, honoring what arises, for as long as it serves us and our bodies.

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246 - Somatic Mindfulness Practice 04 15 2024

Apr 15, 2024

9:40

Embodied Inner Conflict In Rena's guided somatic mindfulness practice, we embarked on a journey of self-awareness and embodiment. Beginning with deep breaths, we tuned into the quality of our breath, noticing its pace and depth. With gentle guidance, we invited our bodies to settle and relax, feeling the surface beneath us. Acknowledging inner conflicts, we explored the tensions between our desires, allowing each part to express its needs fully. As we listened, we observed how these conflicts manifested within our bodies, embracing the sensations and emotions that arose. Through this process of dialogue and introspection, we learned to hold space for both sides of the conflict simultaneously, honoring the complexity of our experience. In this practice, we found unity within ourselves, inviting a solution that respects all aspects of our being. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, donations are gratefully accepted on my website: https://renareiser.com/product/the-daily-pause/

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247 - Somatic Mindfulness Practice 04 16 2024

Apr 16, 2024

10:37

Finding Freedom in the Body In Rena's guided somatic mindfulness practice, we begin by taking deep breaths, acknowledging the life force within us. With each inhale and exhale, we feel Hashem sustaining us. We tune into our bodies, feeling the support of the surface beneath us, allowing ourselves to settle and rest. This time is dedicated solely to ourselves, letting go of everything else. Rena invites us to bring to mind a challenging aspect of Pesach preparation, observing where and how we feel it in our bodies. We zoom in on these sensations, exploring them from different angles. Then, we shift focus to the purpose behind our challenges, aiming for a sense of Cherus / freedom. We recall moments of true freedom and Hashem's safety, feeling expansiveness in our bodies. Gradually, we zoom out, embracing the full experience of freedom. Finally, we reimagine the challenge enveloped in the sense of freedom, finding strength and renewal within ourselves. We choose a word to carry with us, reminding us that even in tough times, we can tap into a sense of spaciousness and capability. Rena encourages us to stay in this space for as long as we need, honoring our bodies' rhythms. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, donations are gratefully accepted on my website: https://renareiser.com/product/the-daily-pause/

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248 - Somatic Mindfulness Practice 04 17 2024

Apr 17, 2024

8:25

Affirming Our Worth: Healing Through Perceived Failure As Rena guided us, we started by honoring our breath, allowing it to resonate freely within us. It was a gentle reminder that it was okay to slow down, to grant ourselves the time we needed. With each breath, we rooted ourselves into the present moment, feeling the support of the surface beneath us. We were invited to confront moments of perceived failure as it related to preparing for Pesach, acknowledging any self-judgments. Then, we summoned the image of a supportive figure, real or imagined, and absorbed their affirmations into our being. Their words echoed within us, filling us with warmth and acceptance. We took the words of this person and multiplied their impact exponentially when offered by Hashem, enriching our experience of acceptance and love. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, donations are gratefully accepted on my website: https://renareiser.com/product/the-daily-pause/

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249 - Somatic Mindfulness Practice 05 01 2024

May 1, 2024

9:48

Sinking into Stillness: Feeling Hashem's Love with Every Breath We embark on a journey of deep connection, led by Rena's soothing guidance. We start by taking a few deep breaths, centering ourselves in the present moment and slowing down the rush of life. As we breathe deeply, we let go of the busyness that surrounds us, sinking into the support of the surface beneath us. Rena gently encourages us to relax even further, inviting our bodies to release tension. With each breath, we bring awareness to our heart's space, visualizing its shape and color, feeling its steady rhythm. We synchronize our breath with our heartbeat, noticing the natural flow without the need for control. Breathing in Hashem's love with each inhale, we send it to the parts of ourselves that crave it most, feeling supported and held. In this space of love and acceptance, we let go, allowing Hashem's loving presence to envelop us from within and without. With each exhale, we release, feeling the profound impact on our bodies and minds. Together, we stay in this nurturing space for as long as it serves us, honoring the needs of our bodies and spirits. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

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250 - Somatic Mindfulness Practice 05 02 2024

May 2, 2024

10:22

Mindful Release Together, we embark on a journey of somatic mindfulness with Rena as our guide. We start by taking deep breaths, allowing each inhale and exhale to flow naturally. We connect with our bodies, feeling the support beneath us, and gently releasing any tension without force. Placing our hands on our face and chest, we hold ourselves with warmth and compassion, reassuring our system that we are safe. Reflecting on the recent weeks of preparing for Pesach and Pesach itself, we acknowledge the cycle of chores and responsibilities, observing any thoughts, emotions, memories, or sensations that arise within us. We create space to separate ourselves from these experiences, allowing them to exist as they are. With Rena's gentle encouragement, we explore movement or sound, expressing our emotions mindfully and intentionally. We listen to our bodies, honoring their needs and pausing when necessary. As we return our hands to our face and chest, we take a deep breath, remaining present, in tune with ourselves, embracing each moment with acceptance and openness. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

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251 - Somatic Mindfulness Practice 05 05 2024

May 5, 2024

10:02

Hunger Pains: An Exploration of Inner Longing We began by taking a few deep breaths, letting each exhale release a bit more tension. We invited our breath to fill us deeply, from stomach to chest, noticing which parts of our body welcomed it with gratitude and which struggled. As we settled into our bodies, we envisioned a scene in a restaurant, where we or another person hesitated over what to order. This metaphorical scene served as a poignant reflection of our inner landscape, where we often grapple with decisions and desires, which cannot be met unless we are first aware of what we're desiring. Like the patient waitress, we listened to our body's needs—physical, emotional, spiritual—sensing where hunger resided and what it desired. With compassion, we explored the origins of this hunger and what might satisfy it, allowing our bodies to speak their truth. Finally, we imagined fulfilling these needs, observing the ripple effects on our body and mind. We remained in this nurturing space, honoring ourselves for as long as it served us. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Send me an email or message with your experience listening to this. 4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

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252 - Somatic Mindfulness Practice 05 06 2024

May 6, 2024

10:09

Harmonizing Dichotomy During Rena's guided somatic mindfulness practice, we journeyed inward, inviting our breath to echo in the present moment. We paused to notice the compassionate, loving way we could be with ourselves, feeling the depth and fullness of each breath. As we sank into our bodies, we acknowledged our current starting point and envisioned our ultimate goals, sensing the distance between them. Shifting between the present and the future, we allowed ourselves to experience both extremes, staying connected with compassion. Returning to the present, we focused on the next step, feeling relief and completion in each movement forward. We remained with these sensations, honoring our pace and connection with ourselves. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Send me an email or message with your experience listening to this. 4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

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253 - Somatic Mindfulness Practice 05 07 2024

May 7, 2024

9:47

Focusing on Body Sensations During Rena's guided somatic mindfulness practice, we began by taking deep breaths, allowing ourselves to notice the depth of each inhale without forcing any change. She guided us to feel the support of the surface beneath us, inviting our bodies to settle into it gradually. We focused intently on the part of our bodies most connected to the surface, acknowledging the sensations of support and comfort. Later, we shifted our focus to any sensations or physical pain within our bodies, zooming in on these experiences with gentle awareness. With each breath, we explored these sensations, allowing thoughts and emotions to arise and pass. Then, we expanded our awareness to include the space around these sensations, noticing any shifts or changes. Through this practice, we cultivated a sense of embodied presence, anchoring ourselves in the present moment. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Send me an email or message with your experience listening to this. 4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

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254 - Somatic Mindfulness Practice 05 09 2024

May 9, 2024

9:57

Past & Present Integration In Rena's guided somatic mindfulness practice, we started with gentle breath awareness, observing its temperature, pace, and depth without trying to alter it. Gradually, we shifted our focus to the sensations of our bodies, feeling the support beneath us and inviting further relaxation. With compassion, we explored the emotions and memories evoked by our Shabbos preparation to-do lists, acknowledging past experiences and needs left unmet. Through gentle inquiry and visualization, we tenderly addressed these unmet needs, allowing ourselves to imagine fulfillment and seeking support from Hashem. As we imagined preparing for the upcoming Shabbos, we bridged the past with the present, recognizing that while some needs went unmet before, we now have the power to try to meet them with Hashem's help. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Send me an email or message with your experience listening to this. 4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

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255 - Somatic Mindfulness Practice 05 12 2024

May 12, 2024

9:47

Accepting My Parts As They Are: No Change Needed In Rena's guided somatic mindfulness practice, we embarked on a journey of deepening our connection to our bodies and the present moment. We began with breath awareness, inviting each inhale and exhale to guide us deeper into ourselves. As we settled into our bodies, we observed sensations without judgment, allowing them to simply exist. With gentle curiosity, we explored the landscape of our inner selves, meeting sensations with compassion and acceptance. We listened attentively to the messages our bodies shared, honoring their wisdom without the need for them to change. Through this practice of deep listening and acceptance, we cultivated a profound sense of presence and understanding within ourselves. Here, we found a sanctuary of self-awareness and empathy, where every sensation and emotion was welcomed with open arms. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Send me an email or message with your experience listening to this. 4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

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256 - Somatic Mindfulness Practice 05 13 2024

May 13, 2024

9:45

Rewiring Emotional Escapes In Rena's guided somatic mindfulness practice, we took deep breaths, feeling the nourishment of each inhale and exhale. We connected with our bodies, sensing their support and settling into them. Then, we recalled a moment of feeling dysregulated or overwhelmed, and instead of turning to distraction, we slowed down and tuned into our feelings. We explored where those emotions manifested in our bodies, and we gently engaged with them, finding just the right distance to experience them without being overwhelmed. We asked ourselves what we truly needed in that moment, without judgment or expectation. Imagining meeting those needs, we alternated between the discomfort of the unmet need and the relief of having it fulfilled, allowing these sensations to flow through us. Through this practice, we learned to listen to our bodies and meet our needs with compassion and understanding. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Send me an email or message with your experience listening to this. 4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

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257 - Somatic Mindfulness Practice 05 14 2024

May 14, 2024

9:41

Fascination with Sensations In Rena's guided somatic mindfulness practice, we began by taking deep breaths, allowing our breath to serve as an invitation to slow down and connect with ourselves. We focused on sensing our bodies and how they were supported by the surface beneath us, inviting ourselves to settle even more. Then, we scanned our bodies with curiosity, noticing any sensations that called for our attention. With fascination, we explored these sensations without getting caught in thoughts or memories, simply being with them as they were. Throughout the practice, we learned to stay present with whatever arose, trusting that by doing so, we could release attachment and tension. We allowed ourselves to be fascinated by both our bodily sensations and the space around us, ultimately coming back to our breath with a sense of awareness and connection. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Send me an email or message with your experience listening to this. 4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

293

258 - Somatic Mindfulness Practice 05 15 2024

May 15, 2024

9:58

Hashem's Infinite Embrace Visualization In Rena's guided somatic mindfulness practice, we were gently led into a space of deep embodiment and self-nurturing. We began by acknowledging the permission to slow down, to step away from the chaos of life, and to simply relax. As Rena's words enveloped us, we felt ourselves internalizing this permission, allowing it to seep into every fiber of our being. Through a powerful visualization, we connected with the image of a newborn longing for love and care being held by a nurturing parent. Then, tenderly, we saw ourselves as the infant, experiencing the profound sensation of being held, understood, and supported by Hashem's loving arms. With each breath, we sank deeper into this nurturing embrace, feeling the warmth and security reverberate through our bodies. Rena guided us to notice the subtle shifts within us, as we surrendered to the embrace of infinite support and love. In this moment, we were cradled in Hashem's loving arms, feeling seen, heard, and cherished. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Send me an email or message with your experience listening to this. 4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

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259 - Somatic Mindfulness Practice 05 16 2024

May 16, 2024

10:09

Reflections: Embracing Our Values and Finding Inner Settling In Rena's guided somatic mindfulness practice, we began by taking deep breaths, inviting our breath to echo through us gently. We connected with our bodies, feeling the support beneath us, gradually letting go and sinking into the present moment. Reflecting on our week, we explored each day, noticing moments aligned with our values, bringing settling. We acknowledged instances where we strayed from our values, allowing ourselves to feel, without judgment, finding the right distance from those experiences. Imagining possibilities, we considered how we could have lived our values fully, observing the impact on our bodies and minds. As we concluded, Rena prompted us to carry this mindset forward, finding moments of solace and making choices from a place of calm regulation, staying in this space for as long as needed. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Send me an email or message with your experience listening to this. 4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

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260 - Somatic Mindfulness Practice 05 19 2024

May 19, 2024

9:47

Embracing Radical Acceptance During the guided somatic mindfulness practice with Rena, we took deep breaths, inviting our breath to flow naturally without forcing it. We brought loving attention to our breath, recognizing how it supports us in every moment. We then settled into the surface we were on, inviting our bodies to relax. Our focus shifted to sensing our bodies, noticing the state of our nervous systems—whether calm, in fight-or-flight mode, shut down, or a blend of these states. We welcomed our current state with radical acceptance, without trying to change it. We paid attention to any sensations, thoughts, emotions, or memories that arose, observing where and how we felt them in our bodies. We listened to these parts of ourselves, acknowledging their perspectives and needs without judgment. We gave these parts permission to express themselves fully, staying present with them as long as needed. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Send me an email or message with your experience listening to this. 4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

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261 - Somatic Mindfulness Practice 05 20 2024

May 20, 2024

9:35

Mindful Boundary Setting In Rena's guided somatic mindfulness practice, we journeyed into our bodies, inviting our breath to lead us into a state of deep relaxation and presence. We let go of the need to rush, allowing ourselves to settle into the support beneath us. With gentle guidance, we recalled moments where we said yes when we meant no, feeling into the sensations and emotions that arose. Then, we imagined ourselves upholding those boundaries, experiencing the empowerment of saying no. Through this process of exploration and embodiment, we discovered the wisdom within our bodies, learning how to honor our true desires with compassion and clarity. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Send me an email or message with your experience listening to this. 4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

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262 - Somatic Mindfulness Practice 05 21 2024

May 21, 2024

9:46

Protective Layer Focus During our guided somatic mindfulness practice led by Rena, we took time to connect deeply with our bodies and breath. We began by slowing down our breathing, inviting relaxation and signaling to our entire being to let go and embrace renewal. We then focused our attention on the surface supporting us, feeling its stability. Rena guided us to notice any sensations, thoughts, or memories within us, encouraging curiosity and focus. We shifted our awareness to our skin, appreciating its vastness and protective qualities, recognizing it as a boundary and container for our thoughts, feelings, and dreams. Alternating our focus between internal sensations and the expanse of our skin, we explored the newness in familiar experiences, noticing the impact on our body and mind. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Send me an email or message with your experience listening to this. 4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

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263 - Answering Your Questions - Understanding Chronic Pain and Emotional Well-being

May 21, 2024

50:53

Understanding Chronic Pain and Emotional Well-being I'm excited to share with you the recording of our recent Q&A call where we delved into topics surrounding chronic pain, self-regulation, and emotional well-being. Here's a brief overview of what was covered: Addressing Chronic Pain Approaches: I discussed contrasting approaches to chronic pain, clarifying misconceptions and offering my perspective on effective methods. Embracing Emotions for Healing and Self-Regulation: We explored the significance of accepting and processing emotions as a pathway to healing and calmness. Self-Regulation and Nervous System States: I shared my personal insights on self-regulation and proposed a model for understanding nervous system states. Understanding Nervous System States and Felt Sense: We discussed the impact of different nervous system states on well-being and the concept of 'felt sense' in regulating emotions. Holistic Healing Model and Self-Regulation: I discussed the significance of understanding internal parts and values for holistic healing, emphasizing visualization and neuroplasticity. Overcoming Criticism-Induced Shutdowns: A participant asked about criticism-induced shutdowns, and I shared some strategies for mindfulness and acceptance. Embracing Emotional Parts and Expressions: The importance of understanding emotional parts and expressing emotions authentically was discussed, addressing societal stigma around public displays of emotion. Embracing Emotions, Communication, and Support: Open communication and seeking support were highlighted as essential for navigating emotional challenges, along with acknowledgment of unexplained fears and sensitivities. Somatic and Emotional Expression: Managing body memory and the importance of support from others were explored, alongside discussions on social norms around emotional expression. My Tearful Moments and Emotional Response: I shared three personal instances where I cried publically, reflecting on the natural response of the body to emotional situations. Processing Emotions: The complexities of processing emotions and seeking help were discussed, emphasizing self-care and allowing oneself time to process emotions. Feel free to share any thoughts or insights that resonate with you. Additionally, if you have any questions or would like further clarification on any of the topics discussed, don't hesitate to reach out. Thank you to everyone who participated in the call, and I look forward to our continued journey of exploration and growth together!

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264 - Somatic Mindfulness Practice 05 22 2024

May 22, 2024

9:50

Self-Value Practice During Rena's guided somatic mindfulness practice, we began by taking deep breaths, allowing our bodies to relax without forcing anything. We noticed the support of the surface beneath us and invited our bodies to sink into it further. Rena encouraged us to bring to mind everything that needed to be done before Shabbos, from preparations to unfinished work, and to observe how thinking about these tasks affected our bodies, posture, and breath. We imagined ourselves accepting and valuing ourselves completely, regardless of our accomplishments. This acceptance brought a noticeable change in our bodies and minds, creating a sense of ease and self-respect. From this place of self-value, we envisioned completing our tasks with a sense of calm and presence. We felt more grounded and connected, carrying this feeling into our preparations. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Send me an email or message with your experience listening to this. 4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

300

265 - Somatic Mindfulness Practice 05 23 2024

May 26, 2024

9:33

Connecting to Comfort During Rena's guided somatic mindfulness practice, we began by taking deep breaths, inviting relaxation, and allowing our bodies to settle onto the supportive surface beneath us. We brought to mind an object that gives us comfort, either from our past or present, and imagined the comfort it provides. We focused on where and how we felt this comfort in our bodies, staying with the sensation. Rena then invited us to connect this feeling of comfort to the loving support of Hashem, recognizing that His support is infinitely more comforting. We were encouraged to hold on to this experience and remember that we can always rely on Hashem's endless comfort and support, especially when we need it most. If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following. 1) Share this episode with a friend or family member you think would appreciate it. 2) Leave a review on your favorite podcast app or my website. 3) Send me an email or message with your experience listening to this. 4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/ Thank you for your support!

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