Podcast/Blog

Episode #27: Oh, The Thinks you can Think! Lessons from Mindfulness Teacher, Dave Trachtenberg

Today, we have an AMAZING guess on the podcast, Dave Trachtenberg.    Dave is the Program Director at Minds Incorporated.  Minds Inc. is a non-profit dedicated to empowering Washington DC-area schools by teaching mindfulness-based practices to students, educators, and parents.

During the Podcast, Dave shares how

Minds Inc. teaches students, starting in elementary school (and their educators, and parents) simple daily mindfulness practices.  Dave speaks about how these teachings increase focus and attention, reduce stress and anxiety, create resilience and the capacity to handle difficult emotions, and build compassion.

As discussed in the podcast, sometimes when I get down about the state of the world, I find myself doing late night Google searches on how I can make it better.  In my searches, I found Minds Inc’s website and came across Dave.   Dave shared some beautiful stories about helping young children and teens and also shared his own struggles with OCD, Tic Disorder, Depression and Self-worth.   

Dave answered the following questions:

Tell us about Minds Inc?

What got you involved in teaching meditation to Teachers, Students and Parents?

What is your personal experience with meditation and Mindfulness?

What at some experiences/examples of situations you have had with youth at Minds Incorporated?  (successes, struggles, changes made)? 

What type of meditation does Minds Inc. teach?

What special tools/practices do you use for living mindfully?

What advice do you give for those starting out with meditation?

Tell us how you manage struggles with meditation?

How can we teach our children?

This was one of my favorite conversations and I am so thrilled to share it with you.  I would love to hear your feedback.

Have a wonderful day!

Kimberley

 

Resources:

Mindsincorporated.org

Brain Lock

Angel Kyodo Williams http://transformativechange.org/founder/

Pema Chodron  Link here

Mindfulness For Dummies

Mindfulness An * Week Plan How to Live in a Frantic World

Episode #26: The Simplicity of Mindfulness

src=”https://html5-player.libsyn.com/embed/episode/id/6032697/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/” height=”90″ width=”100%” placement=”top” theme=”custom”Well, Lets be honest!  Sometimes I get so excited about practicing and teaching the deep and helpful concepts of Mindfulness that I forget to remind y’all of how simple it can and should be!

Often, when we experience anxiety (or other strong emotions), we often forget everything we have learned and are left standing helpful and afraid.  In this podcast, we return to one of the most simplest and easiest Mindfulness tool available.

Check it out!  And, if you are noticing how basic and thinned out this blog is, that is no accident.  This week, we are practicing simplicity!!  See you next week!

 

 

Episode #25: Vulnerability: The Road to Courage, Self-Compassion and Self-Worth

Vulnerability: The Road to Courage, Self-Compassion and Self-Worth

In today’s podcast, I wanted to dissect the concept of Vulnerability.

Brene Brown, reknowned researcher on Vulnerability defines Vulnerability as

“Uncertainty, Risk and Emotional Exposure”

I find this somewhat ironic, as Uncertainty, Risk and Emotional Exposure are the worst nightmare of someone who experiences anxiety, OCD, an eating disorder (such as Anorexia Nervosa or Bulimia Nervosa), trauma, grief or depression.

I think many humans struggle with these concepts, but I feel that it is significantly difficult for those who struggle with these mental health disorders.   In many cases, there is a complete rejection of vulnerability. 

I believe we think that if we avoid vulnerability, we

OCD FEAR anxiety Depression Eating Disorder CBT Panic Self-Compassion

 can rid ourselves of shame, embarrassment, being judged, feeling sad or hurt.   

However, all we end up doing is numbing. 

When we have anxiety, we think that if we avoid vulnerability, we could rid ourselves of possible bad or catastrophic  outcomes. 

However, all we end up doing is becoming compulsive. 

In this podcast, I detail the workings of those who are successful at being vulnerable and take a look at the outcomes that result. 

We will outlines ways that you can practice vulnerability in large or small steps. 

We look at the repurcussions of staying safe and avoiding vulernability and we detail the research’s findings about self-worth and conectivity. 

I hope you enjoy it!  This is one of my favorite subjects. 

Forward we go!

Kimberley

Photo by Nathan Anderson on Unsplash

Episode #24: Willingness-Leave It All Out On The Field!

Episode #24: Willingness-Leave It All Out On The Field!

OCD Anxiety Mindfulness Willingness Obsessive Compulsive Disorder

I LOVE the term, “leave it all out on the field!”

There is something totally radical and badass about the idea of “leaving it all out on the field!” It means we are committed to the hard work.  It demonstrates that we are ready to feel some discomfort.  “Leaving it out on the field” describes giving it your everything.  I LOVE it!

How does this apply to Mindfulness? The degree that you “leave it out on the field” is a great way to describe Willingness.  Willingness is radically accepting and giving consent to our present experience.

We can conceptualize Willingness as scale, similar to a continuum.

0/10 Willingness implies we have absolutely NO willingness to be uncomfortable (or have anxiety, intrusive thoughts, panic, have uncertainty).

  • We reject all feelings of discomfort
  • Fear makes our decisions (causing us to do more compulsions)
  • Disown any negative experience

10/10 Willingness is saying 100% “YES” to whatever experience of discomfort that arises

  • Radically accepting the feared outcome
  • Allowing yourself to have anxiety, fear and intrusive thoughts.
  • You LEFT IT ALL OUT ON THE FIELD!

Listen to hear ways to increase your WILLINGNESS, even if it is just a teeny, tiny bit.

Enjoy!  And Happy Thanksgiving!

 

Episode # 23: The Mindful Use of Technology with Dr. Dustin Weissman

The Mindful Use of Technology

Hi everyone!  I hope this finds you well.

This podcast is about a topic that is so important and so interesting to me.  In this episode, we speak with screen time expert, Dr Dustin Weissman about how to use technology (smart phones, tablets, internet etc) in a mindful and healthy way.  We specifically discuss how to manage Obsessive Compulsive Disorder (OCD), OCD Spectrum Disorders such as Body Dysmorphic Disorder (BDD), and Eating Disorders.

In this episode, we discussed:

  • Does technology improve or harm our Self-Esteem?
  • How can we create a Balanced lifestyle when using technology?
  • How can Parents monitor and moderate their children’s use?
  • How can Parents practice sound and mindful discipline using technology as the reward or consequence?
  • How can we, as adults, monitor and manage our use of technology in this era of information?
  • How can we manage the compulsive use of internet/mobile devices for those with OCD and BDD?
  • How can we manage reassurance seeking behaviors related to technology use?

Special tips for those with Obsessive Compulsive Disorder (OCD), Body Dysmorphic Disorder (BDD) and  Eating Disorders.

Earlier this year, Dr Weissman published his dissertation titled, Impacts of Playing Massively Multiplayer Online Role-Playing Games (MMORPGs) on Individuals’ Subjective Sense of Feeling Connected with Others.

 

Some links we discussed in the Podcast: 

Quality Time APP:  http://www.qualitytimeapp.com/faq/

MindSpace Meditation APP: https://itunes.apple.com/us/app/mindspace/id967886308?mt=8

About Dr. Weissman: 

Dr. Dustin Weissman holds a Psychology Doctorate and works in private practice in Westlake Village, CA. He works with clients who are struggling with any form of internet addiction or problematic internet use, which include: online gaming, gambling, pornography, or smartphone addiction.

Earlier this year, he published his dissertation, Impacts of Playing Massively Multiplayer Online Role-Playing Games (MMORPGs) on Individuals’ Subjective Sense of Feeling Connected with Others. A link can be found from his personal website, DustinWeissman.com. He was recently featured as an expert on screen time in an online article and has given numerous workshops.

I hope you found this episode helpful.  I know I did!

Warmly,

Kimberley

Episode #22: “Why Not Me?” and Our Limiting Beliefs

Got something you really want to achieve? I am guessing that you most certainly do. What is holding you back from taking on this thing you want achieve?  Why can’t you reach this goal? This is the big question that I am toying with right now.  Why can’t I? Why not Me? Why not you?  It is a really tough subject, because we have to face ourselves and our possibilities, and this can be SUPER scary.

Sometimes, at least for me, when we look at our big goals, we are forces to tackle our deepest limiting beliefs.  “I am not enough.”  “I am not strong enough.” “No one cares about me anyway.”  “What’s the point.  I will only ruin everything anyway.”  These are all limiting beliefs that stop us from reaching realistic goals.

Think about it. I am guessing at least one person (or maybe millions of people) have achieved your goal, or a goal like it, already.  WHY NOT YOU?   “It’s not special if someone else has already done it.”  LIMITING BELIEF!!! “I don’t have what it takes!”   How do you know?

Thomas Edison failed 1000’s of times to make the light bulb.  That is one piece of proof that you probably can!  Persistence people!

Let’s really get to know our limiting beliefs and then be SUPER mindful about them.  Listen to hear more about how. 🙂

 

Episode #21: Listeners Ask Questions about Mindfulness for Anxiety, OCD and Other Stuff

Happy Halloween everyone!  It’s one of my favorite months and I LOVE that everyone is so willing to be afraid on this special day.   Let’s all commit to being willing to be scared/afraid/anxious every day, shall we?

This episode is a little different to the normal format.  Today, I answer questions from Your Anxiety Toolkit listeners about anxiety, OCD, Mindfulness and appropriate treatment for certain disorders.

Questions include:

  • How to manage Postpartum OCD (including thoughts of hurting our children)
  • How to help someone with Scrupulocity or Moral Obsessions (including fear of offending God or sinning)
  • How to help a son with OCD and Tic Disorder
  • How to manage thoughts about Death

GREAT, GREAT QUESTIONS!  I hope my answers were helpful

Have a wonderful day everyone!

Episode #20: Managing Anxiety When The News Is So Scary (A message from me to you)

 

Hi there guys!  I couldn’t finish the day without checking in with you and sending you my support after such a difficult day.   This podcast was not planned and I kind of threw it together at the last minute.  I hope it is helpful.

For anyone in Las Vegas or Puerto Rico or any other place where there is destruction and pain, please know that I am praying for you and I hold you in my heart.

These scary events can trigger our already high anxiety, so please listen for some tips and tools to manage your anxiety about the current events and affairs in the news.

A couple of important points:

Anger Sadness and Anxiety/Fear are all very human responses to these horrific events.

Obsessions to look out for:

  • “Will this happen to me, or a loved one?”
  • Intrusive Imagery (Mental images of people suffering from traumatic events, shootings, hurricanes, earthquakes etc)
  • Intrusive sounds (Gun shots, people crying, sobbing, screaming, sirens etc)
  • For those with Harm OCD:  “Am I capable of doing such an act?”

Compulsions to look out for

  • Mental Review or Mental Compulsions about the event or possibility of this happening to you or a loved one
  • Reassurance Seeking (checking news, checking phones, asking a loved one if they will be ok etc)
  • Avoidance (future vacations, work, school, thought blocking, etc)
  • Increase in physical behaviors/compulsions.

Episode #19: Nature just might be the ULTIMATE Mindfulness Tool (with Zoe Gillis)

 

If you are anything like me, the days go by too fast and you find yourself running through the day without stopping to take in the beauty of nature.   Is it just me?

Today, I was lucky enough to interview Zoe Gillis, who I consider to be the MASTER of combining mindfulness with a wilderness practice. She combines hiking, backpacking and camping with Mindfulness and Meditation as a way to get a deeper understanding of our self and each other.  It is BRILLIANT stuff and it makes me want to pack my bags and go camp in the dessert right now!

Zoe is a Licensed Marriage and Family Therapist and a wilderness guide who is the founder of Z Adventures.   Z Adventures thrives on the belief that we need to disconnect before we can connect and step out into the wilderness more often.

During this podcast, Zoe and I discuss:

  • Ways to introduce nature into your mindfulness practice.
  • How being in nature can help us identify how we see ourselves
  • How being in nature can help us identify our strengths and weaknesses.
  • The benefits of doing short vs. longer wilderness activities

This is possibly one of my favorite episodes so far, so check it out!

Click HERE to watch the interview on YouTube

 

You can learn more about Zoe Gillis or Z Adventures at the below links:

Zadventures.life

http://www.zoegillis.com/

https://www.facebook.com/zadventuresla/

https://www.instagram.com/z_adventures/?hl=en

Episode #18: How To Heal Self-Blame With Self-Forgiveness (Ho’oponopono Meditation)

How to Heal Self-Blame with Self-Forgiveness using Ho’oponopono Meditation

If you are anything like me, you are quick to blame yourself for any of the below reasons:

  • You have not achieved some level or expectation.
  • You tried to better yourself and you “failed.”
  • You made a mistake (unintentional) or had an accident (I call this, “You Did a human” AKA Making a human mistake)
  • Especially for you, if you have OCD; You have “bad” thoughts, intrusive thoughts, thoughts you deem “unacceptable.”
  • You feel like you are a BAD person who doesn’t EVER deserve to be forgiven.
  • You are attempting to work through your mental health issues.
  • You struggle to do exposures or follow some treatment goal.
  • You experience self-disgust (for having pimples, cellulite, intrusive thoughts etc.

My main message in this podcast is this:

HUMANS ARE NOT SUPPOSED TO BE PERFECT!

HUMANS ARE ALWAYS AND FOREVER GOING TO MAKE MISTAKES!

This podcast details a practice called Ho’oponopono.  Ho-oponopon is a spiritual practice of harmony between people, nature and spirit that has been used in Hawaiian and other Polynesian cultures for centuries.

Ho’oponopono Key Concept: We can heal our own wounds and then we can then go out and heal our world.

Ho’oponopono Meditation Foundation:

I’m sorry.

Please forgive me.

I love you.

Thank you.

 

Here are some ridiculous reason to not practice Self-Forgiveness:

  1. You only deserve Self-Forgiveness after you make the world better (giving service to others).
  2. If you forgive myself, you will stop caring and let yourself go and become and even worse person.
  3. Once you are perfect, then you can forgive yourself.
  4. If you blame myself first, it will hurt less if someone else blames you or notices your imperfections.

Please do not let these reason stop you from freeing yourself from Self-Blame.

Give it a try and see if it works for you! I found it to be a very powerful practice.

Have a great week!