That “lump in your throat” might be a symptom of something more chronic.

In this episode of the MindBodySpace Podcast, Dr. Juna sits down with her own doctor, Dr. Jonathan Aviv—ENT physician, Columbia professor, clinical professor at Mount Sinai, and author of The Acid Watcher Diet.

We talk about silent reflux, acid influx, and a stomach enzyme called pepsin that may sit in the throat, mouth, nose, and sinuses—and then get reactivated by acidic foods and drinks.

This matters because reflux does not always feel like heartburn and chronic reflux can lead to problems benign and pre-cancerous.

Sometimes it feels like:

✔️ chronic cough
✔️ hoarseness
✔️ constant throat clearing
✔️ post-nasal drip
✔️ a lump in your throat
✔️ waking up at night feeling like you can’t breathe

Dr. Aviv also explains why some “healthy” flavored drinks, sparkling waters, sports drinks, vinegar, citrus, tomato sauce, and wine can be triggers for some people—and why the solution does not have to be a miserable, restrictive diet.

This is where tracking matters.

Changing your diet is not just willpower. It’s pattern recognition. The RELAX TO SOAR™ planner helps you track food, sleep, stress, exercise, routines, and how your body feels—so you can start seeing what actually helps you feel better.

Small changes. Real patterns. Less guessing.

Explore the planner here: limited time special offer
https://www.mindbodyspace.com/store

This is not medical advice. Always consult your doctor for individual care.

#mindbodyspace #drjuna #braintalk #brainbun #parenting

You know what’s good for you. Better sleep. Less scrolling. More movement. Healthier food. More calm.

So why is it still so hard to choose it?

In this episode, Dr. Juna Bobby M.D., Ed.M, explains why this is not a laziness problem or a character flaw. It is a brain-under-stress problem. When your nervous system is overloaded, your brain defaults to old habits, quick rewards, and familiar coping patterns. That is why stress can make healthy choices feel harder, even when you know exactly what to do.

You will learn how the Relaxation Response helps calm the nervous system, interrupt stress-driven habit loops, and create the conditions for real behavior change. Dr. Juna also walks you through simple practices to help you reset and rewire your brain for better habits, more self-awareness, and greater resilience.

If you are a high-achieving parent, professional, or anyone trying to feel better without relying on more willpower, this episode will help you understand what your brain needs first.

In this episode, you’ll learn:

• why stress makes healthy choices harder
• how the brain defaults to quick fixes under pressure
• what the Relaxation Response is
• how stress affects habits, self-control, and behavior change
• how to start rewiring the brain through small repeated practices
• how to build healthier habits with less shame and more self-awareness

Dr. Juna is a mom, medical doctor, double board-certified in diagnostic radiology and lifestyle medicine, and a Harvard-trained educator. Juna has taught resilience and peak performance tools to students, professionals, performers, and families, and her goal is to help you understand your brain so you can work with it instead of against it.

Comment RELAX if you want a free download and more episodes on the RELAX TO SOAR™ method.

RELAX TO SOAR™ planner with limited bonus offerings here: https://www.mindbodyspace.com/store

This is not medical advice. Always consult your doctor for individual care.

#StressManagement #HealthyHabits #BrainHealth #Neuroplasticity #RelaxationResponse #LifestyleMedicine #NervousSystem #BehaviorChange #MindBodyMedicine #MindBodySpace

Mental Training for Peak Performance with Belief, Recovery & Resilience with Coach Sean Brosnan, Newbury High School Coach Cross Country Track

How do you motivate kids to reach for their highest potential?

In this powerful episode, Dr. Juna interviews elite running coach Sean Brosnan, who led a public high school team from obscurity to national record-breaking success—with his student-athletes winning D1 scholarships and one of his runners, Nico Young reaching the Paris Olympics.

The secret wasn't just talent or grind. It was a belief mindset and a full mind-body-space approach to success.

🧠 Learn how Sean applied belief, recovery, motivation, and habits he learned from top performance coaches to high school athletes!

Tips for raising resilient kids who excel in sports, music, academics

✨ Stick around to the end for Sean’s #1 strategy to immediately shift your child’s mindset and performance.

—
🧠 Free tools: https://mindbodyspace.com/podcast
🎒 Courses: https://mindbodyspace.com/
🎧 Subscribe & follow https://www.youtube.com/@MINDBODYSPACE

Sean Brosnan Instagram:

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

Buy Sean's Book!

https://www.simonandschuster.com/books/Beyond-Fast/Sean-Brosnan/9781668204382

Rx Chill Pill — Meditate Your Brain to Resilience Podcast.  This new episode is called “Our Highest Potential”. It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast. We immediately hit it off because we are both passionate about the science behind positively influencing our own brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered Psychologist who coaches top performers and C suite individuals in business, healthcare, sports, and politics to achieve optimal performance. 

Sign up to get FREE useful worksheets, cheatsheets, and resources at mindbodyspace.com/podcast

I met Dr. Karen Chan Barrett when she gave a fascinating talk as part of a special presentation called Music and the Mind with world renowned soprano, Renee Fleming, at The Juilliard School in NYC. This program is inspired by Ms. Fleming’s collaboration with the National Institutes of Health in association with National Endowment for the Arts, called the Sound Health initiative, and created for general audiences, the program explores the power of music in relation to our health and neuroscience.

This evening’s highlight was “ improvisation and the brain”. Dr. Karen Chan Barrett, Ph.D. representing Dr. Charles Limb's Music and Perception Lab at the University of California San Francisco discussed research on the neuroscience of musical creativity and improvisation. Dr. Barrett is also faculty at San Francisco Conservatory of Music, co-teaching a class on Music and the Brain with Dr. Indre Viskontas.

Dr. Barrett was adjunct faculty at the Peabody Institute of Music and Johns Hopkins University, where she taught seminars on music cognition. Dr. Barrett has a Ph.D. from Northwestern University in Music Theory and Cognition and is an accomplished pianist.

She tells us about the fascinating research on  the impact that music and musical training has on our brain development, - hint, it’s not just about listening to classical music - she discusses how they gather data on creativity, even improv comedy, and the brain.

Karen also tells us the surprising reason she, a classically trained pianist, pivoted to become a neuroscientist and how her husband, a classically trained cellist, taught himself into a whole new career.

If you have kids taking music classes or kids who are interested in STEaM fields, get them to listen along with you. You may even get them to practice more and start the conversation about how all of these seemingly disparate fields connect!

That was Dr. Karen Chan Barrett, mom, neuroscientist, classical pianist, showing us that STEM is really STEAM and you can definitely excel at more than one thing in life, and yes, lifestyle matters!

Find out more about Dr. Karen Chan Barrett and Dr. Charles Limb's Music and Perception Lab and Renee Fleming’s work in the show notes at MindBodySpace.com podcast Episode #62

Look out for the upcoming monday meditation inspired by Music

You can email me at podcast@mindbodyspace.com with questions for myself or my guests for the new Tuesday Q&A segment starting in 2021.

Leslie Koenig MD is a mom, a combat veteran, and author of “Stress Relief Survival Guide: Fast, Easy, Totally Natural Techniques and Real Life Tips from a Combat Veteran ER Doctor”.

We talk about why she turned to meditation and stress relief techniques for her own personal life as well as for her patients’ lives.

Leslie walks us through a few of her favorite techniques with us at the end, so stick around. This one is full of practical tips you can use right away to relieve your own stress.

Check out her book:

Dr. Leslie Koenig, M.D.  is a true inspiration. You can find out more about her and purchase her book: Stress Relief Survival Guide: Fast, Easy, Totally Natural Techniques and Real Life Tips from a Combat Veteran ER Doctor  at https://stressreliefsurvivalguide.com/

Email me at podcast@mindbodyspace.com with questions for myself or my guests for the new Tuesday Q&A segment coming in 2021.

As  always, if someone is having mental health issues, they need to be evaluated by a qualified mental health professional.

Stress Management positive psychology and meditation are absolutely helpful for resilience and for long-term goals, however it is  definitely not the standard treatment of choice in acute situations and it should always be used in conjunction with mental health professionals and clinicians, so the whole person can be properly supported.

The Rx Chill Pill Podcast is for educational and entertainment purposes only. Please consult with a physician or other professional healthcare provider for health-related issues, mental or physical.

Take just five minutes for this relaxing body scan to feel safe and connected with unconditional love for your baby. For alll of you beautiful moms out there, I remember how special those nine months were. May you be well, may you be happy. I remember my pregnancies so clearly. It was exhilarating and stressful at the same time! I was inspired by my interview with Mark Krassner, Founder of Expectful App to record a meditation for all of you beautiful and strong moms out there!

"As my health, happiness, relationships, and professional life improved significantly, I recalled my mother’s struggles with anxiety and depression when she was raising me, and I wondered if meditation might be an especially great tool for new moms."

Mark Krassner is the founder and CEO of Expectful, the meditation app for fertility, pregnancy, and parenthood. Since its founding, Expectful has partnered with several universities to conduct research on the relationship between a mother’s mind and her baby’s health.

Mark talks to me about why he, a single young man, who doesn’t have kids of his own, became passionate about how meditation could benefit a mother and her unborn child. We discuss how he came to his own meditation practice in his 20’s and how it pivoted his career from an entrepreneur into a social entrepreneur.

"As my health, happiness, relationships, and professional life improved significantly, I recalled my mother’s struggles with anxiety and depression when she was raising me, and I wondered if meditation might be an especially great tool for new moms."

Mark dug into research papers and found the harmful effects of maternal anxiety and depression on the baby. He also found evidence that meditation could help with fertility, pregnancy, and maternal health. Mark wanted to transform the lives of parents and the next generation so he put together a team and created meditations.

For more information on Expectful App, extended 14 day trial, resources, and free meditations CLICK HERE

Can PTSD, Post Traumatic Stress Disorder, be measured and stopped in its tracks? Dr. Perusini, with her company, Neurovation Labs, is looking to do just that!

Listen to this fascinating conversation with Jennifer to find out how this innovative approach works and what adversities in her own life led her to become a neuroscientist and mentor for other women in STEM.

Jennifer is a neuroscientist and an entrepreneur. She is the Founder and Chief Executive Officer of Neurovation Labs pioneering in PTSD diagnosis and treatment. Her doctoral work led to a groundbreaking discovery that there is a physiological component to Post-Traumatic Stress Disorder (PTSD) which could mean that the disorder can be measured and treated.

Dr. Perusini earned her B.A. in Neuroscience & Behavior at Barnard College, Columbia University, and her Ph.D. in Behavioral Neuroscience at the University of California, Los Angeles. She completed her post-doctoral fellowship, on aging and Alzheimer’s disease, at Columbia University in the Departments of Psychiatry and Integrative Neuroscience.

Neurovation Labs, Inc.: www.neurovationlabs.com

PTSD Recovery Foundation (the new non-profit): www.ptsdrecoveryfdn.org

Women in Learning (my other non-profit): www.womeninlearning.com

Press release on military contracts- link here.

Dr. Perusini was honored to receive Barnard's Young Alumna Awardee for 2020. Due to COVID the live event was cancelled and this is her video talking about her path as a neuroscientist and her advice for young women wanting to go into science. Link here.

This short, but powerful meditation will help you see yourself already achieving your goals. Our brains are powerful in that we "see" and create stories in our minds before anything happens in our lives. This is the intention that activates our behavior to move toward our goals.

The practice ends with a beautiful bell. 

Use anytime, anywhere, to elicit your relaxation response and to get extra clear motivation on your goals and performance.

In today's episode, I speak with Kayla Mack. She's an amazing teenager with a passion for dance. You might have seen her on world of dance where she lit up the stage and impressed JLo and made it to the finals.

Kayla's won many competitions including the HOPE award at YAGP, one of the most prestigious ballet competitions in the world.  She also starred as Clara at Radio City Christmas Spectacular.

We talk about her experience shooting a now gone viral “Teen Ballerina's Daily Routine 1 Week Before a Show | Teen Vogue”, and the process and details about winning her place on The World of Dance.

We talk about what keeps her going through the grueling schedule of being a pre-professional dancer at an advanced level, and how so many mentors have helped her along the way including her teacher, Kelly Burke from the Westchester Dance Academy.

She talks to me about her amazingly supportive family and circle of friends.

What really impresses me about Kayla is her natural resilient voice that she uses with herself to cheer herself on, and her insane work habits. Talk about grit to persevere and the courage to try things she’s often scared to do!

I can see why so many people have mentored Kayla because she has the qualities of curiosity, eagerness to learn, and cheerfulness that any teacher or mentor would want to be around.

Kayla is also an incredibly grateful person who truly feels a bond with all the teachers and friends who have helped her along the way.

This was recorded during quarantine and there were audio issues which I was able to rescue with new software. Find out more about Kayla and links to all her videos and website HERE!

Thursdays your questions are answered right.  Email podcast@mindbodyspace.com to ask questions for me or my guests.

Marc Lesser is CEO of ZBA, a speaker, facilitator, workshop leader, and executive coach. He co-created Search Inside Yourself Leadership Institute at Google with Chade Meng Tan and Mirabai Bush.

Go to Episode 47 to hear our full conversation.

Marc has written four books, his latest: Seven Practices of a Mindful Leader: Lessons from Google and a Zen Monastery Kitchen

Sign up for Marc's weekly online meditations open to all. More information HERE

Marc Lesser is a coach, grandfather, CEO of ZBA Associates, and the Author of four books. The most recently published book is Seven Practices of a Mindful Leader: Lessons from Google and a Zen Monastery Kitchen.

Marc asks, "What could your work, and your life, look like if you knew how to stay focused yet flexible, if you got more of the right things done, and if you were helping to create a more peaceful world at the same time?"

Marc shares tips on managing uncertainty and understanding that it is a constant truth in life and that as long as we don't resist it, we can be in harmony with not knowing anything with certainty.

We discuss his journey of finding zen in college, 10 years at a monastery, becoming an entrepreneur, and finally coming full circle by merging his zen roots with the business of bringing mindfulness into the corporate world.

Marc has taught his 7-step proven method to leaders at Google, Genentech, SAP, Facebook, and dozens of other Fortune 500 companies for over 20 years. Marc along with Chade-Meng Tan and Mirabai Bush develop the world-renowned Search Inside Yourself (SIY) program within Google – a mindfulness-based emotional intelligence training for leaders which teaches the art of integrating mindfulness, emotional intelligence, and business savvy for creating great corporate cultures and a better world.

Today's leaders are challenged with a complexity that can lead to stress and burnout. A mindful leader, according to Marc Lesser, Author, speaker, Zen teacher, "maybe one of THE most important competencies in business today if leaders are to move beyond fear, anxiety, nagging self-doubt, and the feeling of constant overwhelm."

"All of us are leaders in one way or another. Marc Lesser applies the power of mindfulness and compassion to guiding and bringing the best out of others." Rick Hanson, Ph.D

Stuck or overwhelmed? Use these three step science backed journaling prompts to gain momentum and emotional resilience so that you can focus on what really matters to you. 🧠 Created by Mom-M.D., Harvard Trained Educator #parenting #neuroscience

Intentional journaling helps you to let go and motivate instead perseverating on negativity that can loop you into mental spirals instead of helping you break free.💡 In this episode, Dr. Juna (Harvard-trained physician, Juilliard resilience educator, and mom of high-achievers) reveals a science-backed journaling method designed to get you unstuck and moving again.It’s called adaptive journaling—and it trains your brain to shift from chaos to clarity in just 5 minutes a day.👇 In this solo episode, you’ll learn:✅ Why journaling doesn’t always help (and when it backfires)✅ The 3-step journaling method that rewires your brain✅ How to shift from spiraling thoughts to clear action✅ A relatable real-life example of how this works on a hectic morning✅ How to teach this to your kids—and build family resilience✅ A free download to start your own brain-ritual journaling habit🎁 Get the free journaling prompts:https://www.MindBodySpace.com/journal📲 Or comment “journal” on Instagram and we’ll DM it to you—📌 Especially for:• High-achieving, wellness-minded moms and professionals• Families navigating performance pressure and uncertainty• Parents who want to raise emotionally intelligent, mentally strong kids• Educators and coaches seeking brain-based tools for calm and focus—🧭 Timestamps:

00:00 Introduction and the problem of feeling stuck00:27 Overview of adaptive journaling and episode goals00:51 About Dr. JJuna and resilience01:40 The science of journaling and why method matters01:55 The three steps of adaptive journaling02:46 Real-life example: applying the three steps04:29 Recap, resources, and closing thoughts—🎧 Watch more episodes:https://www.youtube.com/@MINDBODYSPACE🧠 Learn about our resilience courses:https://www.mindbodyspace.com📸 Follow on Instagram:https://www.instagram.com/mindbodyspacepodcast/👩‍💻 Connect on LinkedIn:https://www.linkedin.com/company/mindbodyspace-llc/—Keywords:journaling for mental clarity, get unstuck, emotional regulation, high achiever parenting, brain-based resilience, cognitive flexibility, neuroscience for moms, journaling for kids, performance pressure tools, mental health for high performers, stress management journaling, MindBodySpace, Dr. Juna

Connecting to what we deeply love can help us through the mundane or challenging times. I recorded this meditation to help us connect to our deep core values everyday.  

 We don't have to wait for a special occasion, illness or a landmark in our life to know and reflect on what really matters to us. In fact connecting daily with what is most important to us, will help us to make the tiniest everyday decisions; like putting our phones down to look at our loved ones when they talk to us, to big decisions like who we marry or where we decide to live. 

This meditation was inspired by my guest, Marc Lesser, author of Seven Practices of a Mindful Leader: Lessons from Google and a Zen Monastery Kitchen.

This is for couch potatoes and for athletes alike. Learn to walk with your breath to elicit your Relaxation Response, the opposite of your stress response. 

Focusing on the rhythm of breath to walk is a meditation to help you take your mind off the news for just 10-30 minutes and to increase your attention neuronal connections.

Questions or Topic Suggestions? Please email 

podcast@mindbodyspace.com 

I love hearing from you!

Founder of Purpose Blue, best selling author and meditation teacher Laurie Cameron guides us through a special meditation on uncertainty. Mindfulness can help us take action on things we can control and accept things we can't control. This stress reliever can help heal us down to the cellular level by changing the baseline response of our nervous system to stressful thoughts.

Laurie Cameron and I continue our conversation about mindfulness at home, schools and in our lives. Laurie talks about how deep personal losses led her to seek ways to alleviate suffering and build resilience.

Laurie incorporates mindfulness for schools and corporations. She firmly believes in the wellness that self awareness and self compassion can bring into our lives. Laurie talks about Joseph Campbell's description of above the line and below the line and we explore this metaphor and how to live more above the line by practicing meditation.

The Mindful Day: Practical Ways to Find Focus, Calm, and Joy from Morning to Evening  "Laurie Cameron’s beautiful guide offers fresh suggestions for developing an aware and mindful way of being in the world — exploring science-established approaches as well as informal ways to create a meaningful and connected life at work, at home, and in loving relationships.  -Daniel J. Siegel M.D. Clinical Professor, UCLA School of Medicine; New York Times bestselling author of Mindsight, The New Science of Personal Transformation

Ranked #2 on Washington Post bestseller list November 10, 2019

GOTO: https://www.junabobbymd.com/podcast/mindfullauriecameron

Laurie Cameron learned how to breathe in the most unusual place. Her colleague, who was an engineer from Vietnam introduced her to mindfulness at work. She was then introduced to the work of Thich Naht Han who became her teacher.

Listen as we talk about how her mindfulness practice found its way into her corporate life, eventually transforming her coaching business into a mindfulness based training for schools and corporations.

Laurie firmly believes in the wellness that mindfulness and self compassion can bring into our lives.

Laurie Cameron’s beautiful guide offers fresh suggestions for developing an aware and mindful way of being in the world — exploring science-established approaches as well as informal ways to create a meaningful and connected life at work, at home, and in loving relationships.  -Daniel J. Siegel M.D. Clinical Professor, UCLA School of Medicine; New York Times bestselling author of Mindsight, The New Science of Personal Transformation

Ranked #2 on Washington Post bestseller list November 10, 2019

GOTO: https://www.junabobbymd.com/podcast/mindfullauriecameron

Bonus episode for October, Breast Cancer Awareness Month. Want to know a simple way to decrease your anxiety around getting mammograms and other tests and procedures? Listen to this episode for some great lifestyle tips for prevention and staying well and some great tips on how to stay calm through exams and procedures! 

Dr. Saksena also shares with us her story of grit and her 18 year journey to becoming the physician she is today.

Mansi Saksena, MD, researched the role of music during breast biopsies to reduce patient anxiety. She is a board certified a Breast Radiologist at Massachusetts General Hospital, Boston and an Assistant Professor at Harvard Medical School. She has published numerous peer reviewed scientific papers and authored six book chapters in addition to making numerous scientific presentations at national and international meetings. She lives in NH with her husband, daughters and the naughtiest labradoodle in the world.

Need something for stressful moments throughout your day? I guide you through the three steps to shift your attention so that you can check in with your mind and body to figure out what you need to keep moving and refocus. You can then do these same three steps throughout your day, anytime, anywhere. 

Take a step back, take a breath and reset, so you can choose how you want to react. This exercise helps us to train our brain to direct our thoughts, behaviors, and action in a way that our future selves won't regret.

Laura Denardis is the author of The Internet in Everything: Freedom and Security in a World with No Off Switch, Yale University Press.

We discuss what this means for our everyday lives and she gives us practical and simple tips to to protect ourselves.

“As always, with any internet issue. It's a tension between the great conveniences and the great economic benefit and the human aspects that are you know, it's just so convenient to use them and it's helping us to live better lives. There's a tension between that and the danger of insecure devices.”

The Internet of Things or IoT refers to all the physical devices in the world that are connected to the Internet, collecting data every second of every day.

Laura E. DeNardis is Professor and Interim Dean of the School of Communication at American University in Washington, DC. where she also serves as Faculty Director of the Internet Governance Lab. She authored six books and numerous articles on the political implications of Internet technical architecture and governance.

Dr. DeNardis is currently an Adjunct Senior Research Scholar in the Faculty of International and Public Affairs at Columbia University and an affiliated fellow at the Information Society Project at Yale Law School.

"This brilliant and essential book does nothing less than alter our paradigm for thinking about the internet.”—Anupam Chander, author of The Electronic Silk Road: How the Web Binds the World Together in Commerce
“This is a must-read.” —Vint Cerf, Internet Pioneer
“With more things than people connected to the Internet, we enter a cyber-physical world of opportunities and threats. Laura DeNardis is the perfect guide to this strange new world.”—Joseph S. Nye, Jr., Harvard University
“A crucial read for understanding the unseen but powerful mechanisms and standards which shape security and policy issues impacting everyone.”—Marietje Schaake, Member of European Parliament 2009-2019

WEBSITE

1. Information on The Internet in Everything: Freedom in a World with no Off Switch
   
2. Her recent article on The Conversation: 'Internet of things' could be an unseen threat to elections
   

Meditation On the Go

Quick stress relief anytime anywhere.

Welcome to the meditation portion of Rx Chill Pill, the podcast that strengthens your resilient mind every time you listen.  I'm Dr. Juna Bobby. a physician and mom specializing in mind body medicine. Find out more about online courses for stress management, procrastination and mindset coaching for students, parents and professionals at Mind Body space.com. 

To find all of these meditations in one place, go to https://www.junabobbymd.com/podcastmeditations . Today I'm starting a series on meditations to go for busy people who don’t want to meditate. These are super short meditations that you can take with you to do anytime, anywhere to elicit your relaxation response, the opposite of your stress response.

Find a quiet, comfortable place where you can sit for just a few minutes.

Social Dilemma, the Netflix documentary on social media, is on everyone's minds. If you haven't watched it yet it's a must see. 

It's alarming and frightening in so many ways but it ends on a note of hope.

I like the advice at the end, from the very people who wrote the code. They're simple actionable steps anyone can do to keep our devices from ruling our and our children's lives, 

ABC NEWS: "Tristan Harris, a former Google executive who plays a leading role in the film, said he hopes “The Social Dilemma" can wake up society the way Ralph Nader's book “Unsafe At Any Speed" spurred the introduction of seat-belt laws and Al Gore's award-winning 2006 documentary “An Inconvenient Truth" sharpened focus on the climate changes caused by human-generated greenhouse gases.

“What I am really hoping is this film will be the first time we have a shared truth, a shared reality about the breakdown of our shared reality," Harris told The Associated Press in an interview.""

Journaling literally reshapes your brain! 🧠 Listen now and start your own 5-minute brain ritual. It’s not about perfection—it’s about action.💡 Perfect for high-achieving families who want to raise emotionally intelligent with higher executive functioning that is so important for successIn this powerful, science-backed conversation, Dr. Juna (Harvard-trained educator, physician, Juilliard resilience educator, and mom) sits down with author Bianca Turetsky to explore how journaling helps both kids and parents build emotional strength, calm, and clarity.👇 What You’ll Learn:✅ Why journaling strengthens focus, emotional regulation, and resilience✅ Neuroscience behind metacognition + how kids can build it✅ How to make journaling fun for kids—not another “assignment”✅ Prompts + rituals to calm your brain in just 5 minutes a day✅ How moms can use journaling to model emotional intelligenceWhether you or your child is dealing with school stress, performance pressure, or big feelings—or you’re just trying to stay sane as a parent—this episode is packed with accessible tools and brain-based insights to help you both thrive.📺 Watch more episodes:https://www.youtube.com/@MINDBODYSPACE🧠 Explore resilience courses:https://www.mindbodyspace.com📸 Follow on Instagram:https://www.instagram.com/mindbodyspacepodcast/👩‍💻 Connect on LinkedIn:https://www.linkedin.com/company/mindbodyspace-llc/📓 More from Bianca Turetsky:https://www.timetravelingfashionista.com/🎧 Timestamps:00:34 – Brain-Based Benefits of Journaling02:35 – How to Get Started with Kids04:25 – Bianca & Juna’s Personal Routines09:44 – What Works for Busy Parents15:15 – Journaling with Judgment vs. Self-Compassion17:00 – Teaching Kids to Write Their Feelings18:31 – What Not to Do with Kids21:12 – Easy Prompts + Creativity25:41 – Making It Stick: Consistency Tips#braintalk #neuroliteracy #emotionalintelligence #journalingforresilience #executivefunction #neuroeducation #brainbasedparenting #mindfulmotherhood #cognitivewellness #productivityscience #childdevelopment

Do you feel overwhelmed? Cluttered? In your head? 

You're in the right place. In this short action meditation, you will learn the three steps you can do anywhere, anytime, to get out of your mind and get back to living with more clarity.

Whether you're a student with too many deadlines, or a human with too much on their plate, listen to this short, take action meditation with everyday neuroscience translated for you to use in your daily life.

Listen to this inspiring episode with your kids and college students! 

Tiffany Yau just finished her first Tedx Youth talk! —>> TEDxYouth@Berwyn

She talks about never giving up and always trying, in many instances, over and over again. Tiffany is a self-professed introvert, who is an extrovert when it comes to social causes and empowering youth. She talks about the moment she took a chance, spoke up, and how it changed her career trajectory while still in college.

Tiffany Yau founded FulPhil to help youth realize their entrepreneurship dreams. Her organization guides and educates their students on social entrepreneurship to impact their community, all the way from idea to launch. Some of her student success stories include an entrepreneur as young as 12! Some of her students are entrepreneurs who are able to help support their families. 

A body scan is one of the most accessible ways to meditate and to elicit our Relaxation Response.

This gentle, guided meditation brings our attention to internal sensations, shifting the attention to our sensory nerves. Checking in with our bodies and simply noticing the sensory feedback to our brains relaxes us.  In essence, this simple process allows us to break the chain of everyday thinking, worrying, regret, and to-do lists, sending us into a state of deep relaxation. PC Johnny Clow 

Find a quiet, safe place, and do not operate a moving vehicle while using.

Are you worried about sending your child to college during a pandemic? Dr. Grimes tells us what she puts into her College Student “Care Package” including new additions for life during a pandemic.

Listen as we discuss the best ways to protect your child and you from traveling and college life.

We also discuss going back to school for kids in general and rules for staying safe and healthy.

In the second half of the segment, Dr. Grimes talks about what threat to college students’ wellness keeps her up at night.

What is the best advice that parents can give their child before going off to college for the first time?  College will likely be the best years of your life so far...BUT there will still be bad DAYS and even weeks thrown in the mix. Many students have such high expectations that when the first disappointments hit (especially not making the club/Greek org they wanted, their first bad grade, not liking their roommate) it feels twice as devastating. Also, at first, join everything! Don’t wait for the “perfect” group. This is your chance to explore everything from political to service to quirky art clubs, and a wonderful time to meet people with totally different backgrounds and perspectives. As you settle in, you will quickly figure out which ones you enjoy and which ones you should drop.  -Jill Grimes, MD Family Physician, Speaker, Author & Educator 

grimes.jill@gmail.com  www.jillgrimesmd.com  Websites mentioned in this episode: Momma Bear Legal Forms Know Your Meds App Listen to Legal Resilience Episode and Sign Up for your FREE PDF I.C.E. In Case of Emergency Booklet.

IMPORTANT DISCLAIMER:

Rx Chill Pill Podcast, MindBodySpace LLC website, programs and courses with Juna Bobby, is for educational and entertainment purposes only. This podcast, website and programs/courses are not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Do not rely on information provided on this podcast, website, or programs/courses for health problems. Any questions regarding your own health should be addressed with your own physician or other healthcare provider.

Rx Chill Pill and MindBodySpace LLC, Juna Bobby and her guests, make no warranties nor express or implied representations whatsoever regarding the accuracy, completeness, timeliness, comparative or controversial nature, or usefulness of any information contained or referenced on this Podcast, Web site, programs or courses. MindBodySpace LLC does not assume any risk whatsoever for your use of the website, podcast, programs or courses or the information contained herein. Health-related information changes frequently and therefore information contained on this website, podcast, programs or courses, may be outdated, incomplete or incorrect. Statements made about products have not been evaluated by the Food and Drug Administration. Use of MindBodySpace LLC website, Rx Chill Pill podcast, programs or courses does not create an expressed or implied physician-patient or client relationship.

By listening to or reading information from MindBodySpace LLC, Rx Chill Pill Podcast, programs and courses, you accept all of the above terms.

In this meditation, we focus on words using the in and out breath as an anchor to elicit the Relaxation Response, the opposite of your Stress Response. 

Just taking 5 Min out of your busy day to listen to this guided meditation will help you train your mind to increase the muscle of attention to focus on what you want to focus on while dialing down the often stressful everyday noise in your mind.

So sit comfortably, relax, and allow yourself to heal down to the cellular level. 

PC ShyamantaIn this meditation, you focus on words using your in and out breath as the anchor to elicit your Relaxation Response, the opposite of your Stress Response. 

Find a quiet, safe place, and do not operate a moving vehicle while using.

Sara Auster is recognized as a top meditation expert by Oprah Magazine and has been featured in countless media including the New York Times and Vogue.

Sara has a deep connection to the healing aspects of sound as she shares with us her story about how a traumatic event led her to search for whole-body alternative healing methods to recover and manage chronic pain.

CLICK HERE TO LISTEN: Namora 10 Min

Sara Auster

She is a sound therapist but I know she’s so much more than that. I think of her as a sound artist as it’s apparent in the deep quality of attention she gives to everything about her. Her media presence and beautiful presentation of sound bowls and her highly curated experience starts the moment you visit her website or encounter her on social media, and continues through conversations in person. She has a deep sense of calm and a lovely, welcoming air about her. She’s genuine, focused, and deeply true to her art form - meditative healing through sound baths.

She has curated events in intimate spaces at schools, hospitals, and small boardrooms as well as in massive large-scale events like MoMA, Lincoln Center, Central Park SummerStage, Madison Square Garden, and internationally at the Palais de Tokyo in Paris.

Partners include Sonos, Nike, Kripalu, New York Open Center and the Rubin Museum.

Global brands like Amex, Apple and Microsoft have brought her on as a facilitator and advisor.

See more about her here:

saraauster.com

Sara’s Instagram

Her stunning book by Simon & Shuster:

Sound Bath Meditate, Heal and Connect through Listening 

Mentioned in Episode:

Priya Parker

Short meditation for when you're feeling overwhelmed with a jumble of things to do? Everything seems important and needed to be done yesterday? You're in the right place. Instead of wanting to do everything all at once, try sitting for just 10 minutes with this meditation to activate your Relaxation Response. Shift your physiology to open awareness and the ability to think clearly by activating your top-down brain. Change your chemistry so you can absorb new information and be more efficient, while enjoying the work.

Clarity will guide you to the most important thing that you need to do and you will get a lot more done after your mind settles and you can focus on each task with full attention.

Find a quiet, safe place, and do not operate a moving vehicle while using. Photo by Saif Aldulaimi on Unsplash

Dr. John Naslund wants to bridge the gap in bringing mental health and wellness to those who have little or no access to care. We talk about prevention, early detection, and effective treatments.

We discuss crucial stages of life, where we can make a huge difference in setting our kids up for mental wellness.

Current research shows how incredibly effective low tech, non-pharmaceutical cognitive (thought) based interventions like Behavioral Activation for Depression is, yet we have no means of delivering these simple treatments to people who really need it. 

Dr. Naslund is using technology to train general healthcare workers to deliver this care to rural areas in India. He has been involved in projects funded by the NIH and CDC to develop and distribute programs to those who most need it, in the U.S., Haiti,  and Colombia.

He has over 60 peer-reviewed publications and is passionate about early diagnosis and the delivery of high quality care to all people, especially the vulnerable populations who have no access to healthcare.

Faculty Profile John Naslund, PhD 

Dr. Naslund's NIMH funded ESSENCE project 

Research Abstract

Health Behavior Models for Informing Digital Technology Interventions for Individuals with Mental Illness

NAMI National Alliance of Mental Illness

Meditation: This is Part 6 of the relaxation practice. Last 5 weeks we focused on the sensations of heaviness, warmth, a calm heart, the breath, and our stomach. This week we focus on a cool forehead. Relieve conditions exacerbated by stress including back tension and muscle tightness. Self-generate a feeling of warmth, heaviness, and calm. (Central to Peripheral Nervous System Loop) to induce the relaxation response at the cellular level. Subscribe!  for more tips on how to relax your mind and body down to the cellular level.  This self hypnosis practice is a relaxation technique which accesses our innate ability to relax our muscles, our bodies, and our minds. It is a powerful tool to stay well. The mechanism is brought on by our brain's ability to feel warmth and heaviness through self-suggestion. This in turn signals our nervous system that we are relaxed and safe.  It has been used to elicit the Relaxation Response, the opposite of the stress response for tension, headaches, muscle aches, and any stress-related conditions. There are 6 parts and it is meant to be practiced one part per week. Commit to it and practice it to master the skill. By the end of the 6-week practice, you will have memorized it and you can have it with you as a technique to quickly bring on the Relaxation Response in any situation. You can also listen to this on Insight Timer App Here:  Juna Bobby MD PC@YURIY KOVALEV Adapted from U. Wisconsin-Madison SOM. READ BEFORE USING: ALL RELAXATION AND MEDITATION EXERCISES ARE GENERALLY SAFE, HOWEVER CHECK WITH YOUR PHYSICIAN AND BE AWARE THAT IT IS NEVER A SUBSTITUTE FOR PROPER MEDICAL CARE. IN ADDITION, CERTAIN PSYCHIATRIC CONDITIONS, E.G. PSYCHOSIS, MAY BE A CONTRAINDICATION TO THESE EXERCISES. PLEASE CHECK WITH YOUR HEALTH CARE PROVIDER.

Part 5 of 6. Practice for seven days or until memorized. This part adds a phrase for our stomach.  This relaxation technique accesses our innate ability to relax our muscles, our bodies, and our minds. It is a powerful tool to stay well. The mechanism is brought on by our brain's ability to feel warmth and heaviness through self-suggestion. This in turn signals our nervous system that we are relaxed and safe.  It has been used to elicit the Relaxation Response, the opposite of the stress response for tension, headaches, muscle aches, and any stress-related conditions. There are 6 parts and it is meant to be practiced one part per week. Commit to it and practice it to master the skill. By the end of the 6-week practice, you will have memorized it and you can have it with you as a technique to quickly bring on the Relaxation Response in any situation. You can also listen to this on Insight Timer App Here:  Juna Bobby MD PC@YURIY KOVALEV Adapted from U. Wisconsin-Madison SOM. READ BEFORE USING: ALL RELAXATION AND MEDITATION EXERCISES ARE GENERALLY SAFE, HOWEVER CHECK WITH YOUR PHYSICIAN AND BE AWARE THAT IT IS NEVER A SUBSTITUTE FOR PROPER MEDICAL CARE. IN ADDITION, CERTAIN PSYCHIATRIC CONDITIONS, E.G. PSYCHOSIS, MAY BE A CONTRAINDICATION TO THESE EXERCISES. PLEASE CHECK WITH YOUR HEALTH CARE PROVIDER. Relaxation, Relaxation Response, Stress Relief, Healing Meditation, Hypnosis, Autogenic Journey 

💬 "If I could wave a magic wand, I’d want my kids to get into Harvard or Princeton… without stress."

🎧 Welcome to the MindBodySpace Podcast with Dr. Juna — Harvard-trained physician, resilience educator, and fellow mom.

That’s what a mom recently told me — and it sparked this episode. Here’s the truth: stress is not the enemy. In fact, it’s essential for growth.

🧠 In this solo episode, I explain:

• Why we need stress to thrive

• The science of resilience and metacognition

• What neuroscience says about stress and the brain

• How kids can use tools like journaling to build inner strength

• Why protecting kids from all stress might backfire — and what to do instead

✨ I’m here to help you and your child understand the brain–body connection so you can thrive — not just survive.

➡️ Explore my resilience courses for kids & parents (K–12):
https://www.mindbodyspace.com

🎓 Learn more about:

• Brain Builder – Grades K–3

• Brain Boss – Grades 4–7

• Brain Blueprint – Grades 8–12+

• SMART 3RP Course for Parents

📝 Don’t miss next week’s episode with author Bianca Turetsky on the power of journaling — and then a deep dive on the neuroscience behind it.

Subscribe to the podcast here:
👉 https://www.mindbodyspace.com/podcast

Have questions? Email me at:
📬 info@mindbodyspace.com

00:00 – The “Harvard Without Stress” Wish

00:21 – Welcome to MindBodySpace

00:28 – Less Stress, Not No Stress

00:56 – Defining Stress: What It Actually Is

01:48 – The Biology of Stress Response

02:16 – Why Moms Want to Protect Their Kids

02:44 – What Is Resilience, Really?

03:36 – Competing at a High Level = Stress

04:46 – Resilience Is a Trainable Skill

05:21 – What Is Metacognition?

06:05 – Brain Science & The Stress Response

07:20 – Self-Coaching with Neuroscience

08:11 – Our Memories Are Malleable

08:53 – Changing the Story You Tell Yourself

09:30 – Healthy Competition, Growth, and Role Models

10:32 – Recap: Journaling for Metacognition

11:08 – About My Courses (K–12 + Parent)

11:29 – Final Thoughts + Where to Find More

#ResilientKids #MindBodySpace #ParentingPodcast #DrJuna #StressSkills #NeuroscienceParenting #GrowthMindset #HighPerformanceParenting #MetacognitionMatters #JournalingForKids #BrainBasedParenting

Biet Simkin is definitely a unique voice in the meditation world. She is a bridge between the ancient work of shamans and the modern language of rock and roll and fashion. Biet is best known for modernizing the spiritual path and has been called the "Meditation Guru for the next generation.” 

Her immersive meditation experiences have reached contemporary audiences in cultural spaces, including museums, hotels, and fashion shows. She even scores her own music to go along with these experiences and she was one of the first to mix meditation with pop culture. Biet learned most of her spiritual teachings from her father who exposed her to a wide variety of material in her teen years. 

Biet's father was a medical doctor in Russia, before they immigrated to New York. He had healed himself of Tuberculosis and became a practicing shaman and healer. Biet lost her beloved mother at a very young age and was left to fend for herself in day to day life. A talented singer and songwriter, she fell into the rock and roll world, eventually spiraling down into addiction. 

She found a deep resilience after many tragic losses and now she straddles both the deep spiritual world where material goods mean nothing and the day to day, practical spiritual world, where everything from temper tantrums to material desires all exist. She shows us that these things can, and do, co-exist. Biet's refreshing take on unapologetically embracing the entirety of human existence, the range of ugly to beautiful, is really quite extraordinary. I'm certain that this is the reason so many people resonate with her teachings. 

Articles and interviews about Biet: 

Follow Biet's Instagram and join her on guided meditations. 

https://www.instagram.com/guidedbybiet/

Follow RxChillPill

Instagram: https://www.instagram.com/rxchillpill/

 © MindBodySpace LLC 

Enjoy this Part 4 of the relaxation technique which accesses our innate ability to relax our muscles, our bodies, and our minds. It is a powerful tool to stay well. The mechanism is brought on by our brain's ability to feel warmth and heaviness through self-suggestion. This in turn signals our nervous system that we are relaxed and safe.  It has been used to elicit the Relaxation Response, the opposite of the stress response for tension, headaches, muscle aches, and any stress-related conditions. There are 6 parts and it is meant to be practiced one part per week. Commit to it and practice it to master the skill. By the end of the 6-week practice, you will have memorized it and you can have it with you as a technique to quickly bring on the Relaxation Response in any situation. You can also listen to this on Insight Timer App Here:  Juna Bobby MD PC@YURIY KOVALEV Adapted from U. Wisconsin-Madison SOM. READ BEFORE USING: ALL RELAXATION AND MEDITATION EXERCISES ARE GENERALLY SAFE, HOWEVER CHECK WITH YOUR PHYSICIAN AND BE AWARE THAT IT IS NEVER A SUBSTITUTE FOR PROPER MEDICAL CARE. IN ADDITION, CERTAIN PSYCHIATRIC CONDITIONS, E.G. PSYCHOSIS, MAY BE A CONTRAINDICATION TO THESE EXERCISES. PLEASE CHECK WITH YOUR HEALTH CARE PROVIDER.practice with beautiful music from Chris Collins. Last 3 weeks we focused on the sensations of heaviness, warmth, and a calm heart. This week we turn our attention to the breath. Relieve conditions exacerbated by stress including back tension and muscle tightness. Self-generate a feeling of warmth, heaviness, and calm. (Central to Peripheral Nervous System Loop) to induce the relaxation response at the cellular level. Subscribe to know when Part 5 releases!

Jennifer Monness, a longtime yoga and meditation teacher, was inspired to bring mindfulness into schools when she witnessed, first hand, the extreme stress experienced by high school students. She founded The Meditation Lab and was able to convince schools to integrate her program into the school day.

Listen for her best practices for working with kids of all ages, tips on financing a school program, and why mindfulness can be such a powerful tool during this time of unprecedented uncertainty.

A special treat at the end of the podcast is an interview with three of Meditation Lab students!

Throughout her 25 years of teaching, Jennifer gained first-hand experience of the powerful impact the mindfulness practice can have on building inner resilience to navigate physical, mental, and emotional stress.

As a parent to middle school, high school, and college-age children, Jennifer understands the overwhelming pressure students feel to achieve in their lives. Mindfulness is a powerful way to relax and ease the stress of an overscheduled life.

"A consistent meditation practice can play a key role in overall mental health and well-being. By increasing one’s capacity to focus attention and manage challenging emotions, meditation helps the practitioner navigate work demands and personal challenges with a greater overall sense of ease.” Jennifer Monness

More about Jennifer Click -> The Meditation Lab

Follow her:

Facebook

Instagram

Download her favorite meditations here -> Shop Guided Meditations

See her in action here -> The Hudson Independent Article

As founding Dean of Relay Graduate School of Education in Connecticut, Dr. Rebecca Good is an award-winning educator and an inspirational leader.

She shares with us her story of resilience, being the first person in her family to graduate from high school and, most recently, earned her Doctor of Education EdD degree in Global Education from the University of Southern California.

Rebecca tells me her story and how she processes stress, even as a young child, understanding the natural ability to pay attention to our senses, to be in the moment, to be, what we now know is mindfulness.

Listen for a surprising implicit bias unfold in real-time and see if you get sucked into it too.

Dr. Good will be leading a workshop at the annual Educator Summit co-hosted by her school, RELAY Graduate School of Education and Character Lab -  Angela Duckworth, author of ‘GRIT: The POWER of PASSION and PERSEVERANCE.’

“. . . persuasive and fascinating . .”— Malcolm Gladwell, New York Times bestselling author of The Tipping Point, Outliers, and Blink

MENTIONED IN OUR CONVERSATION:
Inappropriate affect: I mention this in this podcast. Read more about it in this blog post: CLICK HERE

“It is important to acknowledge that many trauma survivors have a genuinely great sense of humor, which is both miraculous and, at times, life-saving.”

https://www.psychologytoday.com/us/blog/healing-trauma-s-wounds/201509/why-clients-smile-when-talking-about-trauma-part-1

Some of our favorite books we escaped with during a tumultuous childhood:

https://www.beverlycleary.com/

https://www.scholastic.com/annmartin/bsc/index.html

https://en.wikipedia.org/wiki/Sweet_Valley_High

Sweet Valley High is a series of young adult novels attributed to American author Francine Pascal, who presided over a team of ghostwriters to produce the series

Go Ask Alice by “Anonymous” Simon Schuster

Invisible Man by Ralph Ellison

I, Rigoberta Menchu: An Indian Woman in Guatemala Second Edition, Kindle Edition by Rigoberta Menchú (Author), Elisabeth Burgos-Debray (Editor), Ann Wright (Translator)

Part 3 of 6. Practice each part for 7 days before moving on. Focus this week is a calm heart. Practice at least once a day.  You can use this for muscle relaxation or just to get some peace and to train your brain how to get calm on demand. This is a powerful mind-body training in the category of self-hypnosis. Use this for stress, to relax, to sleep, to get calm, and to elicit the Relaxation Response, a powerful, natural, innate response that will heal your mind and body down to the cellular level. There are 6 parts and it is meant to be practiced one part per week. Commit to it and practice it to master the skill.  By the end of the 6-week practice, you will have memorized it and you can have it with you as a technique to quickly bring on the Relaxation Response in any situation. You can also listen to this on Insight Timer App Here:  Juna Bobby MD PC@YURIY KOVALEV Adapted from U. Wisconsin-Madison SOM. READ BEFORE USING: ALL RELAXATION AND MEDITATION EXERCISES ARE GENERALLY SAFE, HOWEVER CHECK WITH YOUR PHYSICIAN AND BE AWARE THAT IT IS NEVER A SUBSTITUTE FOR PROPER MEDICAL CARE. IN ADDITION, CERTAIN PSYCHIATRIC CONDITIONS, E.G. PSYCHOSIS, MAY BE A CONTRAINDICATION TO THESE EXERCISES. PLEASE CHECK WITH YOUR HEALTH CARE PROVIDER.practice with beautiful music from Chris Collins. Last 3 weeks we focused on the sensations of heaviness, warmth, and a calm heart. This week we turn our attention to the breath. Relieve conditions exacerbated by stress including back tension and muscle tightness. Self-generate a feeling of warmth, heaviness, and calm. (Central to Peripheral Nervous System Loop) to induce the relaxation response at the cellular level. Subscribe to know when Part 5 releases!

Amy Giddon had two career transformations. After many years as a corporate management consulting executive, she wanted to find more meaningful work. She decided to switch tracks to mentor young women for leadership in male dominated fields by becoming a workshop leader at Columbia University. 

In 2016, she was struck by a public art exhibit "Subway Therapy, a communal art project in which strap-hangers wrote messages on colorful Post-it notes, offered a chance for emotional catharsis at one of the city’s main subway stations. The brainchild of artist Matthew “Levee” Chavez" This beautiful wall inspired Amy to create the Daily Haloha App. 

Please listen to the end of the podcast to hear Amy read the many touching reflections she received from the users of the Daily Haloha App on their experience during Covid-19 isolation.

https://www.instagram.com/dailyhaloha/

https://consciouscompanymedia.com/social-entrepreneurship/the-wisdom-of-women-amy-giddon-co-founder-ceo-of-daily-haloha/

This is Part 2 of the relaxation practice. Last week we focused on the sensation of heaviness and this week we will focus on warmth. Relieve conditions exacerbated by stress including back tension, muscle tightness and stress. Self-generate a feeling of heaviness (Central to Peripheral Nervous System Loop) to induce relaxation at the cellular level. Subscribe! Part 3 releases in 1 week. This self hypnosis practice is a relaxation technique which accesses our innate ability to relax our muscles, our bodies, and our minds. It is a powerful tool to stay well. The mechanism is brought on by our brain's ability to feel warmth and heaviness through self-suggestion. This in turn signals our nervous system that we are relaxed and safe.  It has been used to elicit the Relaxation Response, the opposite of the stress response for tension, headaches, muscle aches, and any stress-related conditions. There are 6 parts and it is meant to be practiced one part per week. Commit to it and practice it to master the skill. By the end of the 6-week practice, you will have memorized it and you can have it with you as a technique to quickly bring on the Relaxation Response in any situation. You can also listen to this on Insight Timer App Here:  Juna Bobby MD PC@YURIY KOVALEV Adapted from Dr. Schultz & U. Wisconsin-Madison SOM. READ BEFORE USING: ALL RELAXATION AND MEDITATION EXERCISES ARE GENERALLY SAFE, HOWEVER CHECK WITH YOUR PHYSICIAN AND BE AWARE THAT IT IS NEVER A SUBSTITUTE FOR PROPER MEDICAL CARE. IN ADDITION, CERTAIN PSYCHIATRIC CONDITIONS, E.G. PSYCHOSIS, MAY BE A CONTRAINDICATION TO THESE EXERCISES. PLEASE CHECK WITH YOUR HEALTH CARE PROVIDER.

This self hypnosis practice is a relaxation technique which accesses our innate ability to relax our muscles, our bodies, and our minds. It is a powerful tool to stay well. The mechanism is brought on by our brain's ability to feel warmth and heaviness through self-suggestion. This in turn signals our nervous system that we are relaxed and safe.  It has been used to elicit the Relaxation Response, the opposite of the stress response for tension, headaches, muscle aches, and any stress-related conditions. There are 6 parts and it is meant to be practiced one part per week. Commit to it and practice it to master the skill. By the end of the 6-week practice, you will have memorized it and you can have it with you as a technique to quickly bring on the Relaxation Response in any situation. You can also listen to this on Insight Timer App Here:  Juna Bobby MD PC@YURIY KOVALEV Adapted from U. Wisconsin-Madison SOM. READ BEFORE USING: ALL RELAXATION AND MEDITATION EXERCISES ARE GENERALLY SAFE, HOWEVER CHECK WITH YOUR PHYSICIAN AND BE AWARE THAT IT IS NEVER A SUBSTITUTE FOR PROPER MEDICAL CARE. IN ADDITION, CERTAIN PSYCHIATRIC CONDITIONS, E.G. PSYCHOSIS, MAY BE A CONTRAINDICATION TO THESE EXERCISES. PLEASE CHECK WITH YOUR HEALTH CARE PROVIDER.

Fine art photographer, collage artist and commercial photographer, Delphine Diallo wants to shift the conversation from race to human oneness. Brooklyn based artist born and raised in Paris to a French mother and Senagalese father, Delphine has always felt the duality of growing up biracial. We discuss her childhood, home schooled art education, the discipline of sports, her mentors and the painful but rewarding transformation from corporate art director to artist. 

Delphine was named one of twenty six emerging photographers by the ICP, among the emerging stars of photography by Smithsonian and one of 30 emerging photographers by Photo District News. 

CLICK FOR MORE ABOUT DELPHINE

Delphine's work has been featured in Essence, Teen Vogue, Vogue Portugal, National Geographic, New York Times.

CLICK FOR DELPHINE's INSTAGRAM

This meditation cultivates compassion for better relationships. Who couldn't use a bit more of that? This is adapted from a meditation I experienced at the Omega Institute when I took the Search Inside Yourself Course with Chade Meng Tan and Mirabai Bush. 

As with all meditations, please find a safe, comfortable spot. DO NOT DRIVE or operate moving vehicles while listening. This is a very relaxing listen with calming background music.

What if emotional resilience—not test scores—is the real key to success?
In this powerful episode of the MindBodySpace podcast, Dr. Juna shares what really made a difference in raising teens who not only got into Ivy League schools like Harvard and Princeton—but did so while prioritizing well-being.

How do you raise high-performing kids—without burning them out?

In this powerful episode, bestselling creator and mom of three Dr. Jenny Woo flips the mic to interview Dr. Juna Bobby, Harvard-trained educator, board certified physician, Juilliard resilience curriculum creator and faculty, and founder of MindBodySpace.

Juna’s kids got into Harvard and Princeton—but that was never the goal.

Instead, she focused on cultivating:

• 🔁 Healthy routines and deep focus

• 🧠 Brain-based tools for motivation

• 🎻 Strength-based parenting

• ⏳ Time awareness in a distracted world

• 💥 Curiosity and internal drive PLUS external rewards

This episode is for moms who want to raise resilient, emotionally strong, high-performing kids—without losing their minds or micromanaging every step.

🎧 Whether your child loves cello, coding, or candy bombs 🍬—this conversation will inspire you to parent for the long game.

📲 Get tools, planners & weekly lessons:
👉 www.mindbodyspace.com

00:00 – Why top schools were never the end goal
03:10 – Strength-based parenting and tuning into your child
07:40 – The cello journey: how talent + curiosity unlocked opportunity
11:52 – Building work ethic (even when they’d rather scroll)
16:25 – Dopamine, curiosity & the science of motivation
21:40 – What Ivy League schools actually look for
26:30 – How to parent for the “spike” (vs. well-rounded)
32:15 – Teaching time awareness in a distracted world
38:40 – The girl path: multiple interests, modeling, and mindset
45:00 – 3 simple rules that shaped our family culture

🧠 Subscribe for more brain-body parenting tools →
Podcast Link Subscribe & Rate:⁠ https://open.spotify.com/show/1F6YQzRvKkMiafQeWodIWU?si=22e7f7eadb734d87

📺 Watch more episodes:   ⁠   ⁠⁠https://www.youtube.com/@MINDBODYSPACE⁠ 

Join the early access list for neuroscience-based family tools

Pre-K - 12th Grade Brain Bun and Courses 2025 WAITLIST: https://www.mindbodyspace.com/2025wai...

 🧠 Free tools for brain-savvy parenting: https://mindbodyspace.com/podcast

🎧 Ask questions + access tools at: https://mindbodyspace.com/podcast 

📲 Follow for More Tips:

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LinkedIn →   / junabobby    https://www.linkedin.com/in/junabobby 

Website: https://mindbodyspace.com/

🔔 Subscribe for more brain-based wellness, tech-savvy parenting, and stories of thriving with STEM - STEAM

#Neuroplasticity #LifelongLearning #Leadership #BrainHealth #MindBodySpace #HarvardAlumni #WorkingMoms #ParentingTools #PersonalGrowth #CognitiveScience #WomenInSTEM #EmotionalResilience

#MindBodySpace #DrJuna #ParentingTips #IvyLeagueParenting #EmotionalResilience #BrainBasedParenting #NeuroLiteracy #MomPodcast #MindfulParenting #SummerPlanning #CollegePrep #TeenWellness #HighAchievingKids #ParentingSuccess #ScienceOfParenting

Desiderata means wishes or desires. This meditation on the Poem by Max Ehrmann has been a source of comfort and wise guidance to me for decades, since I found it at the age of 17. I recorded it in the hopes that it will help the listener feel grounded, find acceptance and inspiration in the ups and downs of everyday life. There's a brief story about how I found it then the reading of the poem to relaxing background music.

Are you ready with legal and financial matters In Case of Emergency? We all dread thinking of the worst things that can happen but my guest, Alessandra M. Messineo Long, Esq. teaches us how to make it simple for ourselves and make it easier for our loved ones. We discuss how to be resilient in stressful times by using this time in quarantine to get our basic legal documents in order. It’s much simpler than we think and we can take simple actions steps to be ready in case of emergencies. It's so essential, whether it’s due to a global pandemic such as Covid-19 or something else, we all need to think about how to prepare our legal papers for inevitable illness and death.

We talk about the basics of what college age kids need to have and how to have a light hearted approach to talking about serious life skill topics with our teens so that they can be resilient and feel like they have some control should emergencies occur. 

While the challenges of COVID-19 make meeting in person undesirable, there are ways to work together remotely. Having your estate documents in place provides peace of mind in knowing your affairs are in order to protect you and your loved ones.

DOWNLOAD a free copy of Rx Chill Pill printable PDF I.C.E. (In Case of Emergency) Booklet & Alessandra’s 4 page Estate Planner 

Click HERE to get 15% off your first flat rate for documents or hourly rate

Find more resources HERE

This meditation is intended to elicit the Relaxation Response, the physiologic opposite of the stress response. Visualization of our "Best Possible Selves" (BPS) or Ideal Self, has been shown to promote desired behavior changes and break through limiting mindsets. It has also been shown to increase positive affect and flow when given as a written assignment once a week. Listeners may choose to write for 10 min on what they visualized and write a few specific goals on how to attain their BPS.