The Embodied Jewish Woman With Rena Reiser

151

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.

152

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.

153

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.

154

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.

155

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.

156

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.

157

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.

158

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.

159

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.

160

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.

161

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.

162

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.

163

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.

164

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.

165

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.

166

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.

167

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.

168

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.

169

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.

170

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.

171

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.

172

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.

173

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.

174

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.

175

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.

176

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.

177

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.

178

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.

179

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.

180

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.

181

165 - Somatic Mindfulness Practice 12 11 2023

Dec 11, 2023

9:58

Exercise for Nervous System Regulation Rena guided a deep breathing exercise to help people tune into their nervous system and thoughts. She asked participants to notice their current state, the signs in their body, and any accompanying thoughts and emotions. She then instructed them to switch their focus to a more regulated nervous system state and its accompanying thoughts and feelings. The exercise involved alternating between the two states and noticing the differences in sensations in the body. Rena concluded by encouraging participants to stay with the regulated state for as long as it felt right.

182

164 - Somatic Mindfulness Practice 12 10 2023

Dec 10, 2023

9:36

Square Breathing and Felt Sense Practice Rena led a practice of square breathing, emphasizing the importance of observing the body's position and mood and how it can provide insight into the state of the nervous system. She guided the attendees to bring awareness to their feelings, allowing the body to respond and provide feedback. She then introduced the concept of a 'felt sense', an internal experience that could be approached with curiosity and compassion. Rena suggested asking the 'felt sense' what it needs and how one can assist, committing to providing help, no matter how small. She concluded by encouraging the attendees to stay with this practice for as long as it feels beneficial.

183

163 - Somatic Mindfulness Practice 12 07 2023

Dec 7, 2023

10:00

Meditation for Joyous Chanukah Memories Rena guided the participants through a meditation to connect with their bodies and emotions. She invited them to focus on their breath, bring attention to their current mood, and then recall a joyous Chanukah memory. The participants were then instructed to alternate between their current feelings and the joyous memory, before envisioning how they would like to feel during Chanukah and noticing how their bodies responded to these visualizations.

184

162 - Somatic Mindfulness Practice 12 06 2023

Dec 6, 2023

9:22

Inner Resource Practice Rena led a mindfulness and relaxation practice, starting with a technique of inhaling and exhaling in reverse order as a way to signal the brain to integrate a new idea. She then invited participants to check in with their bodies, notice any tension, and release it. Rena encouraged them to find an inner resource, focus on it, and notice their body's response to it. She stressed the importance of allowing this inner resource to integrate into their whole self and to revisit it whenever they need extra support.

185

161 - Somatic Mindfulness Practice 12 05 2023

Dec 5, 2023

9:36

Focusing on Space, Air, and Sound Rena led a guided practice focused on grounding and mindfulness. She encouraged participants to focus on their physical sensations, such as the support of their body against the surface it was on, the sensation of the air on their skin, and the sounds around them. Rena then guided them to expand their awareness to include the room around them, the building they were in, and finally throughout the world - all created just for them, by Hashem. The aim was to help participants feel more relaxed and centered.

186

160 - Somatic Mindfulness Practice 12 04 2023

Dec 4, 2023

9:15

Emotional Awareness Mindfulness Exercise Rena guided the participants through a meditation exercise focused on mindfulness and emotional awareness. She instructed participants to focus on their breath, body, and surrounding environment, then turn their attention to their thoughts and emotions. Rena suggested identifying the most prominent thought or emotion, naming it, and noticing where in the body it was felt. She then encouraged the exploration of the opposite of that thought or emotion. The exercise concluded with a deep breath, noticing the capacity of the breath, and the invitation to stay with the newly introduced emotion or thought as long as it felt comfortable.

187

159 - Somatic Mindfulness Practice 12 03 2023

Dec 3, 2023

10:00

Self-Awareness and Vulnerability Meditation Rena led a guided meditation focused on self-awareness and vulnerability. She began by instructing participants to take deep breaths, noting the depth and sensation of each breath. Rena then invited participants to reflect on a vulnerable situation, asking them to consider its intensity and location in the body. Following this, she guided participants through a series of questions aimed at understanding the vulnerability from different perspectives. Finally, Rena suggested offering what the vulnerability might need to feel safer, emphasizing the importance of empathy and compassion.

188

158 - Somatic Mindfulness Practice 11 30 2023

Nov 30, 2023

9:41

Feeling Joy When Life Feels Heavy Rena led a guided meditation focused on breathing and body awareness. She encouraged participants to notice their current emotions, where they feel them in their bodies, and how they can help their bodies feel safe enough to stay with these emotions. She then invited participants to shift their attention to the emotion of joy, allowing their bodies to experience both emotions simultaneously. The practice ended with an invitation to expand the sense of joy within themselves.

189

157 - Somatic Mindfulness Practice 11 29 2023

Nov 29, 2023

9:48

Being Held by Hashem Rena led a guided meditation focused on mindfulness and relaxation. She started by asking everyone to take deep breaths and observe their bodies, from head to feet. She then guided the participants to imagine their parts being held by Hashem, with a sense of security and trust, and to notice how this felt in their bodies. She suggested that the participants could expand this sense of support to other parts as needed. The meditation concluded with the participants staying with the sense of being supported for as long as it was beneficial for their bodies.

190

156 - Somatic Mindfulness Practice 11 28 2023

Nov 28, 2023

9:24

Sensing Space Rena led a guided meditation focused on sensing space. She invited participants to focus on their breath, soften their eyes, and become aware of the space around them. She then guided them to shift their attention to a physical sensation in their body, encouraging them to observe the space around this sensation before focusing back on it. Finally, she invited participants to check in with their bodies and choose a word or phrase to remember the experience.

191

155 - Somatic Mindfulness Practice 11 27 2023

Nov 27, 2023

9:48

Meditation Session: If Anything Was Possible Rena guided a meditation session, focusing on breathing exercises and body awareness. She encouraged participants to notice their current state of being, including thoughts, emotions, and physical sensations. She then asked them to consider the opposite of their current feelings - if anything was possible - and observe how it felt in their body. Participants were instructed to switch between their current feelings and the opposite, holding both simultaneously. The session concluded with Rena asking participants to identify a new thought or feeling that emerged during the meditation, and to stay with it throughout the day for added support.

192

154 - Somatic Mindfulness Practice 11 26 2023

Nov 26, 2023

9:32

New Breathing Technique + Body Awareness Meditation Rena led a demonstration of a new breathing technique. She instructed participants to inhale through their noses, close their mouths as if their lips were wrapped around a straw, and exhale through their mouths for a count of eight. They were then told to close their mouths and exhale through their noses for a count of two, followed by three regular breaths. This process was repeated for three rounds. Participants were encouraged to stop if they felt the first round was sufficient, or to repeat if they wanted to continue. Rena then guided a body awareness meditation. She encouraged attentiveness to the physical sensations, emotions, and overall state of the body. She then asked participants to visualize these sensations as if they were a person and to greet them with compassion. She suggested asking this 'person' about their heart's desire and feelings, and to offer help achieving their desires. Rena emphasized the importance of providing internal support and returning to this practice as needed.

193

153 - Somatic Mindfulness Practice 11 23 2023

Nov 23, 2023

10:03

Guided Meditation: Joyful Body Scan Rena led a guided meditation focusing on breathing techniques and body awareness. She instructed participants to focus on their breath moving through their heart space, and then guided them through a full body scan to notice and relax each part of their body. She then invited participants to notice the overall emotion that was present in their body, and noticing where and how they feel it. She then invited them to recall a joyful memory, noting how it felt in their body. She suggested going back and forth between the original emotion and the joyful one, and then staying with the feeling of joy for as long as it was comfortable.

194

152 - Somatic Mindfulness Practice 11 22 2023

Nov 22, 2023

9:44

Neshama Support Exercise Rena guided the participants through a breathing exercise, and then introduced the concept of how the Neshama is the mother of the Nefesh and can provide emotional support. She invited the participants to connect with their bodies, paying attention to their feelings and needs. She then suggested imagining the Neshama as a loving mother, and invited the participants to let their felt sense express its feelings without judgment, trusting that their needs could be met in this way. The exercise was open-ended, allowing participants to stay in this supported state for as long as they needed.

195

151 - Somatic Mindfulness Practice 11 21 2023

Nov 21, 2023

9:59

Mindfulness Exercise: Breathing and Orienting Rena guided the group through a mindfulness exercise focused on breathing, nervous system awareness, and orienting. The exercise began with mindful breathing and noticing the nervous system state. Participants were then asked to observe their hands as if for the first time, noticing details such as color and size, and the sensations of air touching their hand. The exercise progressed to looking around the room, then back to the hand, and finally to observing the whole space around the body. The practice ended with a return to mindful breathing and noticing any changes in the nervous system state.

196

150 - Somatic Mindfulness Practice 11 20 2023

Nov 20, 2023

9:49

Meditation Exercise on Thoughts and Breathing Rena guided the group through a meditation exercise focused on thoughts. She started by instructing the participants to use the physiological sigh. Rena then invited the participants to shift to noticing the thoughts that were prominent in their minds, with emphasizing that these thoughts are from Hashem. She then asked the participants to bring these thoughts into their bodies, observe their physical response, and compare it to the response when thinking an opposite thought. The exercise ended with a deep breath and a reflection on the effect this had on their bodies and minds.

197

149 - Somatic Mindfulness Practice 11 19 2023

Nov 19, 2023

9:36

Meditation and Emotion Dialogue Rena led a meditation session where she guided participants to focus on their physical and emotional states, identify their dominant emotion, and converse with it with compassion. She suggested asking the emotion what it likes or dislikes, what it needs, and how to help.

198

148 - Somatic Mindfulness Practice 11 16 2023

Nov 16, 2023

9:23

Meditation Exercise for Joy and Nervous System Regulation Rena guided a meditation exercise designed to help the participants shift their nervous system state and find a sense of joy. She first asked the participants to focus on their breath and bodily sensations. Then, she instructed them to bring to mind a memory, image, person, place, or thing that brings them a sense of joy. They were asked to imagine this and notice how it felt inside their body, shifting their focus back and forth from the initial sensation to the feeling of joy. Finally, they were guided to stay with the sense of joy, inviting it to spread throughout their bodies, and observe how their state had shifted after spending time with the feeling of joy.

199

147 - Somatic Mindfulness Practice 11 15 2023

Nov 15, 2023

9:45

Rena guided the participants through a meditation exercise to connect with their bodies and minds. She encouraged deep breathing and awareness of the surrounding environment. The aim was to recreate the felt sense of a memory of feeling Hashem's support in the present, focusing on the physical sensations and emotions it invoked. Rena reminded the participants that they could return to this place of peace and comfort at any time they needed additional support.

200

146 - Somatic Mindfulness Practice 11 14 2023

Nov 14, 2023

9:35

Rena guided a meditation starting with focusing on breathing and then shifting one's attention between something directly in front and then to the surrounding space, expanding it to the whole world. She then guided the attention inward, focusing on an object or emotion inside the body, and then to the space all throughout the body. Finally, she suggested that they find a word to describe their experience to integrate it into their whole body and take it into their day.