The Embodied Jewish Woman With Rena Reiser

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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.

102

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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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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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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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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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.

107

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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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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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.

110

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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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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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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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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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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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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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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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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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.

119

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.

120

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.

121

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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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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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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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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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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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.

127

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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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.

129

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.

130

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.

131

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.

132

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.

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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.

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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.

135

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.

136

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.

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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!"

138

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.

139

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.

140

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.

141

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.

142

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.

143

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.

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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.

145

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.

146

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.

147

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.

148

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.

149

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.

150

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