Tune In with Rena Reiser: Recent Episodes

Rena Reiser

Welcome to the Tune In podcast with Rena Reiser, where it's all about real women and their journeys.

it's the place to slow down and tune into what we really need, what's at the root of our struggles, and what's really important to us.

I’ll share powerful mind body tools, compassion based methods, meditations and insights that I use along my own journey and in my work with my clients.

So we can all connect to our inner power and live life from a mindful and conscious place.

How often do we say “I feel like…” - but what we’re actually expressing is a thought, an opinion, or a judgment?

In this live conversation, my husband Rabbi Yonasan Reiser and I sat down to explore the deeper meaning behind that common phrase. We unpacked the subtle but powerful difference between thoughts and feelings, and why this distinction matters so much in our relationships, our self-awareness, and even our avodas Hashem.

Topics we touched on include: – Why it feels safer to say “I feel like…” instead of naming what we actually feel – The role of vulnerability in honest communication – A Shabbos story that surprised me with just how many feelings were tangled inside – How unmet needs show up in relationships, especially between men and women – What it means to receive and give from a place of wholeness, through the lens of the Kabbalistic concepts of mekabel and mashpia – Why having the right words for our emotions can create real relief and connection – And how using Nonviolent Communication in our marriage gave us a shared language to express what’s really going on beneath the surface

Whether you're new to this kind of emotional work or deep in it, we hope this conversation brings more clarity, self-compassion, and maybe even new language to help you feel heard, by yourself and the people you love.

As Pesach approaches, the stress of navigating family dynamics, expectations, and personal triggers can feel overwhelming—especially for those of us with complex backgrounds.

In this heartfelt conversation, Chaya Hinda and I explore what it means to prioritize our own needs, set boundaries with difficult personalities, and embrace the reality of our emotions rather than pushing them aside. We dive into the power of saying “no” with confidence, making the Seder meaningful even in unconventional settings, and shifting focus from external pressures to inner connection and joy.

With raw honesty and deep compassion, we also touch on the challenges of parenting when carrying personal trauma, the importance of speaking to ourselves with kindness, and how to balance self-care with communal and familial responsibilities.

If you’ve ever felt the weight of holiday expectations or struggled to find peace in the chaos, have a listen to this conversation. Our hope and tefillah is that you’ll walk away feeling validated, supported, and equipped with new perspectives to bring more ease and meaning into your Yom Tov experience.

In this guided practice, I help you tune into the many layers of support already holding you—physically, emotionally, and spiritually. I lead you to notice the simple, tangible supports in your life and gently open to the deeper, infinite support of Hashem. If fully trusting that support feels challenging, I guide you in meeting that resistance with kindness, allowing your body to soften into what feels safe. This is an invitation to feel held, grounded, and supported in a way that your whole self can receive.

You’ve done the work. You’ve learned the tools. And then—suddenly—you find yourself right back in an old pattern. The frustration creeps in: Why am I still here?

In this episode, I share a recent experience of falling into that familiar cycle and what it taught me about healing, patience, and self-trust. Because healing isn’t about never struggling again—it’s about how we meet ourselves in those moments.

Embodying Your Strengths

In this guided practice, I invite you to connect with your strengths—from within. As we settle into the body, we’ll gently reflect on a recent moment where you showed up in a way that makes you proud. Through breath, awareness, and presence, we’ll explore what it feels like to fully receive the recognition of your own strength, letting it settle into your body and being.

Listening to Your Body’s Needs Through Touch

In this episode, I guide you through a gentle practice of self-connection, inviting you to offer your body the love and care it deserves. Through intentional touch, we’ll explore what it feels like to truly listen to your body—tuning in to its needs, its boundaries, and its quiet invitations for more closeness or space. With each breath, you’ll have the opportunity to soften into self-compassion, recognizing all that your body has carried for you. This practice is a simple yet powerful way to cultivate presence, warmth, and appreciation for yourself in the moment.

The Body Remembers Pleasant Things, Too

In this episode, I guide you through a gentle practice of shifting from the mind into the body, allowing space to unwind from the day’s momentum. Together, we’ll explore how small adjustments in posture can create a sense of openness and ease. Through the power of memory, we’ll invite in sensations of joy and anticipation—tuning into how these emotions live in the body. This practice is an opportunity to reconnect with yourself, to notice the subtle ways your breath and body respond to positive experiences, and to settle into the present moment with a sense of quiet presence.

From Holding Tension to Feeling Held

In this episode, I guide you through a gentle yet powerful somatic mindfulness practice, inviting you to connect with your body in a new way. Together, we’ll explore tension, not to force it away, but to meet it with curiosity and presence. With the support of your own hands, you’ll learn to tune in to what your body is asking for—whether it needs containment, release, or simply to be acknowledged. This practice offers a moment of deep listening, allowing your body to feel held and supported. Join me as we slow down, breathe, and cultivate a sense of grounded ease within ourselves.

Holding Yourself with Mature Love: A Guided Somatic Practice

In this guided practice, I invite you to settle into a space of gentle support. With one hand over your heart and the other on your stomach, we begin by connecting to the breath—just as it is—without needing to change or force anything. Together, we explore what it feels like to release just a little more, to feel the support beneath you, around you, and within you.

From this grounded place, I guide you in listening to your body, inviting it to show you what it needs. With care and presence, we practice holding space for what arises—not trying to fix or analyze, but simply being with it, exactly as it is. You’ll notice how much support this part of you wants, offering it the right amount of space, closeness, or reassurance.

This practice is about deep listening, attunement, and self-compassion—allowing yourself to be held in mature love, not because you need to change, but because you are worthy of being supported exactly as you are.

Held by Generations: A Guided Practice in Support and Connection

In this guided practice, I invite you to settle into a space where you feel most at ease. Through breath, awareness, and connection, I guide you to soften into the present moment, allowing your body to release even just a little. As you breathe, you are reminded that Hashem is breathing life into you with each inhale, sustaining you in every moment.

Together, we tap into the deep well of support from the women who came before us—all the generations of Jewish women standing behind you, holding you, strengthening you. From this place of grounding, I lead you to gently explore what your heart is needing right now. Through a process of deep listening, we attune to the emotions, sensations, and inner wisdom that arise, offering them space, understanding, and compassion.

This practice is an invitation to slow down, to listen deeply, and to receive. Whatever unfolds, you are supported—by your own body, by the strength of those before you, and by the presence of Hashem in every breath.

Finding Balance Between Tension and Ease

In this episode, I guide you through a gentle somatic practice to explore both tension and ease in your body. By bringing compassionate awareness to these sensations, moving between them, and holding space for both to coexist, you’ll expand your capacity to connect with your body and its wisdom. This practice invites you to meet yourself as you are and notice what emerges when you allow your inner experience to unfold.

In this week’s episode of Parsha, Parts, and Polyvagal - Connecting Torah Insights to Your Inner World and Nervous System, we delve into a powerful insight from Parshas Va’eira. We explore the pasuk: “But they did not listen to Moshe, because of their shortness of breath and hard labor” (Shemos 6:9). Together, we unpack the layers of meaning behind this pasuk through the lens of Rashi and the Maharal, uncovering timeless lessons about how stress and overwhelm affect our ability to truly listen, connect, and find clarity.

We discuss how life’s challenges—and the anticipation of them—can create a “shortness of breath,” both physically and emotionally. These moments can leave us feeling stuck, unable to breathe deeply or access our inner calm. But there’s hope: by calming our minds and bodies, we can reclaim the deep breath that helps us navigate life’s challenges with greater ease.

In this episode, you’ll hear:

The connection between our perceptions of stress and how our bodies respond.
How our nervous system reacts when overwhelmed, whether through fight-or-flight or shutdown.
A guided practice to help you gently reconnect with your breath and body. This exercise is especially for those moments when life feels too heavy or you can’t seem to find a way to slow down.

Take a moment for yourself today. Let this episode remind you that even in the midst of life’s challenges, there is always a path back to calm and clarity.

In this episode, I guide you through a somatic mindfulness practice centered on exploring your relationship with space—both expansive and contracted. Through gentle breathing, movement, and visualization, we’ll notice how your body responds to taking up more space and to drawing inward. Together, we’ll create a safe space to explore the emotions and sensations that arise, allowing them to simply be. This practice invites you to connect with your inner world, find balance, and give your body a moment to reset and rest.

In an effort to bring the power of Transforming Touch® to the frum world, I invited my teacher, Dr. Stephen Terrell, to be interviewed on this podcast, which is made specifically for Jewish women. My main question for Dr. Terrell is: Why is Transforming Touch® so disproportionately popular in the frum world?

Here are some of the things we discuss:

Dr. Terrell’s journey as a trauma therapist and the development of Transforming Touch®, a profound healing modality rooted in nervous system regulation.
His extensive experience working with foster and adoptive families, and how that shaped his approach to healing.
His deep connection with the Jewish community and his observations on why Transforming Touch® resonates so strongly in the frum world.
The challenges of explaining a therapy that operates beyond words and how it facilitates healing on a deep, nonverbal level.
The impact of historical trauma on the Jewish people, from the Holocaust to generational stress, and how that affects the nervous system.
The importance of self-regulation, resilience, and creating a sense of safety within the body.
The delicate balance between acceptance and healing—how true healing often begins with embracing what is, rather than fighting against it.
The innate human drive for transformation and the misconceptions surrounding quick fixes in healing.
Navigating neurodivergence with self-compassion and the role of co-regulation in resilience and emotional well-being.

This conversation offers a deep and thought-provoking look at healing, trauma, and why Transforming Touch® has struck such a chord in the frum world.

In this episode, I guide you through a grounding somatic mindfulness practice that invites you to connect with the intricate systems of your body—your heartbeat, digestion, breath, muscles, and bones. Through gentle awareness and intentional focus, we’ll explore how each part contributes to your aliveness and support. Together, we’ll offer gratitude and care to the body, noticing how it feels when given attention and love. This practice is a gentle reminder of the remarkable ways your body sustains and supports you every moment.

In this episode, I guide you through a gentle somatic mindfulness practice to help you reconnect with your body, breath, and inner sensations. Together, we’ll explore how to slow down, tune into the support beneath you, and ask your body the compassionate question: “How am I doing right now?” This practice invites curiosity and acceptance as we listen for subtle answers from within, offering your body exactly what it needs or handing it over to Hashem. Join me in creating space for grounding, clarity, and deeper self-awareness.

In this episode of Parsha, Parts, and Polyvagal: Connecting Torah Insights to Your Inner World and Nervous System we explore Yaakov Avinu’s poignant moment as he gathers his sons to reveal the time of the Geulah—and why Hashem prevents him from doing so. What was Yaakov’s intention? How does it connect to our lives today?

The Sifsei Chaim offers a powerful analogy: just as a doctor explains every detail of a difficult surgery to a patient to prepare and reassure them, Yaakov sought to give his sons the context they needed to endure life’s challenges with deeper emunah and love for Hashem.

This concept resonates deeply with our nervous systems. When we’re given context—whether in a conversation, a request, or a challenging situation—it creates a sense of safety. Without it, we often feel unsettled or dysregulated.

In this episode, we discuss:

The connection between context, safety, and regulation.
How the absence of context impacts our relationships and daily interactions.
A guided somatic practice to viscerally explore the effects of context on your body and nervous system.

Take a few moments to ground yourself, tune into your body, and discover how creating and seeking context can enhance your sense of safety and connection—with yourself, with others, and with Hashem.

Wishing you a meaningful week and a peaceful Shabbos!

This week on Parsha, Parts, and Polyvagal: Connecting Torah Insights to Your Inner World and Nervous System we dive into the story behind the Greeks’ decree for the Jews to inscribe on the horn of an ox that we have no portion with Hashem. As we unpack its meaning, it becomes deeply personal and relevant to our inner world.

The Greeks misunderstood something crucial: that no sin, no mistake, no failure could sever our eternal bond with Hashem. And yet, just like the Greeks, we often wrestle with an “inner Yavan”—that critical voice within us, pointing out our mess-ups and mistakes and telling us we’re unworthy.

In this episode, we explore:

How Chanukah invites us to confront and quiet our inner critic.
The enduring love of Hashem, even in moments when we feel disconnected.
A somatic practice to embody Hashem’s infinite love and compassion for us.

Chanukah reminds us that even when the world (or our inner world) feels dark, the light of Hashem’s love is always present.

Join me in a grounding practice to bring this truth into your body, to soften the inner critic, and to hold space for a deeper connection to Hashem and to yourself.

Wishing you a Chanukah filled with Hashem's love and inner peace.

In this first episode of Parsha, Parts, and Polyvagal, we explore Parshas Vayeshev and Yosef HaTzaddik’s journey—where even in his darkest moment, Hashem’s kindness showed up in the smallest detail.

Yosef couldn’t control being sold to the Yishmaelim, yet the pasuk tells us something striking: the caravan carried fragrant spices instead of the usual foul-smelling cargo. A seemingly small kindness, but one that teaches us how Hashem’s chesed exists, down to the smallest glimmers, even in moments of great difficulty.

From a nervous system perspective, this invites us to reflect: What happens when we learn to notice the glimmers—the small moments of safety, connection, and goodness—even in the aftermath of our own challenges?

In this episode, I share:

A Torah insight on Hashem’s kindness in Yosef’s story
How we can connect this to our nervous system’s need for safety and regulation
A guided mindfulness practice to help you find glimmers in your own life

We don’t erase or deny the hard things we’ve been through. Instead, we allow space for them and notice where Hashem’s kindness—however small—showed up, helping our nervous system begin to settle and come home.

Wishing you a beautiful Shabbos.

Exploring the Block to Forgiveness

In this meditation, you are invited to explore the path to forgiveness, focusing on a situation that carries a moderate emotional charge. Guided by Rabbi Jacobson’s 60-Day Journey, this session gently helps you uncover what stands between you and forgiveness. You’ll bring to mind a situation where someone has hurt you, notice where and how the pain is held in your body, and compassionately ask what this part of you needs. With this awareness, you will envision providing yourself with what is needed to release the hurt, allowing forgiveness to unfold at its own pace, trusting the process of healing.

Please consider one or more of the following to support my mission of promoting Menuchas Hanefesh and self-care:

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

The Gate of Tears: The Path to Repair

In this meditation, you are invited to connect with a place in your life that feels broken or in need of repair, gently acknowledging the emotions that arise. Guided by Rabbi Jacobson’s 60-Day Journey, we explore the concept of the Gate of Tears, a path to healing even when something feels irreparable. You’ll reflect on a situation that feels beyond mending, while giving yourself permission to experience the emotions tied to it—allowing any tears or sounds to come naturally. Through this, you tap into the belief that the Gate of Tears is always open, and repair is possible.

Please consider one or more of the following to support my mission of promoting Menuchas Hanefesh and self-care:

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Aligning with Your Elul Intentions

This meditation invites you to pause and reflect on your journey through the month of Elul. You’ll begin by taking deep, grounding breaths, allowing your body to gently settle into the moment. As you relax, you’ll connect with your progress during this sacred time, without judgment, simply noticing what arises. Through mindful awareness, you’ll explore what you need to reconnect or deepen your connection to this season’s unique spiritual opportunities. With compassion, you’ll turn to Hashem, asking for His help and support as you align with your intentions for Elul and beyond. In this space of connection, you’ll feel the closeness of His presence and explore what becomes possible with Hashem's support, carrying that sense of closeness and purpose into the rest of your day.

Please consider one or more of the following to support my mission of promoting Menuchas Hanefesh and self-care:

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Unmasking Your True Self

This meditation invites you to explore the spaces in your life where your inner self and outer actions may not align, helping you gently unmask your true essence. Through deep, grounding breaths and mindful awareness, you’ll reflect on moments where you felt a disconnect between what you intended and how you actually responded. By tuning into the sensations in your body, you’ll move between your true desires and your outward actions, exploring what it would take to bridge that gap. As you hold space for this reflection, you’ll imagine how it might feel to live in closer alignment with your soul’s true expression and bring that energy into your day.

Please consider one or more of the following to support my mission of promoting Menuchas Hanefesh and self-care:

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Creating Space for Patience

This meditation invites you to explore your feelings of impatience and bring a sense of calm and patience into a situation in your life where you’ve been longing for change. Grounding yourself with deep breaths and mindful awareness, you’ll gently connect with the sensations of impatience in your body, noticing how they manifest. Through compassionate listening, you’ll ask this part of you what it needs and acknowledge its response, creating space for greater understanding. As you tune into any emerging patience, even in small amounts, you’ll carry this newfound calm into your day, allowing holiness to enter.

Please consider one or more of the following to support my mission of promoting Menuchas Hanefesh and self-care:

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Connecting to The Part of You That is Holy

In this meditation, you will be guided to explore what lies between you and your connection to your holy self. Inspired by Rabbi Simon Jacobson’s 60 Day Journey, this practice will help you tap into any emotions, sensations, or memories that reveal the obstacles standing between you and the part of you that is sacred. With compassion, you’ll allow these parts to speak and fully express themselves. Finally, you’ll reconnect with your inner holiness, noticing how it feels in your body and giving it space to be fully expressed.

Please consider one or more of the following to support my mission of promoting Menuchas Hanefesh and self-care:

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

The Power of Letting Go

This meditation invites you to explore the power of letting go, inspired by the 9th of Elul and themes from Rabbi Simon Jacobson’s 60 Day Journey. You’ll begin by grounding yourself through deep breathing and relaxation, then reflect on a time in your life when you gained something valuable by letting go. As you connect with this memory, you’ll notice how it feels in your body. Then you'll explore a current struggle where you’re finding it hard to let go. Through mindful awareness, you’ll listen to what this part of you needs to release its hold, and you’ll continue the process of stepping aside to allow something better to emerge.

Please consider one or more of the following to support my mission of promoting Menuchas Hanefesh and self-care:

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

In this meditation, you will embark on a gentle journey to meet Hashem in the field, allowing you to connect deeply with your inner self. You’ll begin by relaxing your body and becoming aware of the sensations, emotions, and thoughts that arise as you prepare for this sacred encounter. As you approach Hashem, you’ll explore what your heart truly desires to ask of Him and notice how this request resonates within you. This practice will create a compassionate space for you to connect with Hashem’s presence, bringing forth your deepest needs and feeling supported as you continue your spiritual journey.

Please consider one or more of the following to support my mission of promoting Menuchas Hanefesh and self-care:

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

In this meditation, you will be guided to connect with both yourself and others through the power of compassion and consolation. You’ll start by relaxing your body and grounding yourself in the present moment. Then, you’ll bring to mind someone in your life who may be going through a difficult time, offering them your presence and understanding. As you console them in your mind, you’ll notice how this act of compassion feels within you. Next, you’ll turn this kindness inward, allowing Hashem to offer words of consolation to the parts of yourself that need it most. This meditation will help you discover what you can take from this experience into your day, both for yourself and to offer to others in need.

Please consider one or more of the following to support my mission of promoting Menuchas Hanefesh and self-care:

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Teshuva: Finding What’s Missing

This meditation invites you to slow down and connect with what’s truly in your heart. You'll begin by gently relaxing your body and reflecting on a recent situation where you didn’t quite act as your best self. Through mindful awareness, you'll explore the sensations in your body connected to that experience and uncover what you really needed in that moment. As you imagine how things could have been different if that need had been met, you’ll gain valuable insight into how to approach similar situations in the future. This practice offers a compassionate space for self-reflection and personal growth, helping you move forward with greater awareness and intention.

Please consider one or more of the following to support my mission of promoting Menuchas Hanefesh and self-care:

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Rosh Chodesh Elul Renewal

In this special Rosh Chodesh Elul guided somatic mindfulness practice with Rena, you'll be gently led to connect with your body and explore how it's holding the challenges in your life. Through simple breathing and relaxation, you'll create space to just be with these feelings without trying to change them. As you settle into this awareness, you'll also be invited to sense Hashem’s closeness, asking for His support and renewal in whatever you're facing. This practice offers a moment of quiet reflection and connection, leaving you feeling more centered and supported.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Mindful Week Completion

In Rena's guided somatic mindfulness practice, we started by taking deep breaths, allowing our inhales to go as deep as our bodies were willing, and extending our exhales. We tuned into our bodies, feeling the support of the surface beneath us, and allowed ourselves to sink into it. We then brought to mind everything that needed to be done to finish off our week, noticing the emotions and physical sensations that arose. We distinguished each emotion, sensation, and thought, checking in with each part of ourselves to understand its needs. With compassion, we acknowledged and accepted these parts, listening to what form of support they required. Finally, we noticed the impact of this mindful practice on our bodies and asked for Hashem's assistance to help us support these parts as we moved forward.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Embodying Relaxing and Trusting Hashem

During our guided somatic mindfulness practice with Rena, we took a journey inward to become more embodied. We began by taking deep breaths, inviting our breath to signal that it was okay to slow down, relax, and let go. We allowed our bodies to settle into the surface beneath us, feeling thoroughly supported. Rena asked us to recall a time when we struggled physically, emotionally, or spiritually, and then suddenly found help. We sensed this in our bodies, remembering the relief and safety it brought. We then brought to mind a current, smaller struggle, sensing how it felt in our bodies. We recalled the past help we received, trusting that we could rely on Hashem's support again. We were encouraged to let go of responsibilities that weren't ours and to feel supported, knowing Hashem's help would come as it always has.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Breath Awareness

During our guided somatic mindfulness practice with Rena, we embarked on a journey to become more embodied. We began by taking a few deep breaths, allowing our breath to go as deep as it could at that moment without forcing it. We grounded ourselves by feeling the support of the surface beneath us and invited our bodies to settle further. We focused intently on our breath, tracking its rhythm, temperature, and texture. Then, we defocused, simply being aware of the vast oxygen around us, sensing its nourishing presence. We gently moved our heads, exploring the air from different directions, before returning our focus to our breath, observing any changes. By the end, we reflected on any shifts in our body and mind, appreciating the awareness we brought to our breath and the world around us.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Music's Presence and Absence

In our guided somatic mindfulness practice with Rena, we began by taking deep breaths, allowing our breath to flow naturally. We invited our bodies to relax and sink into the surface beneath us, releasing tension and slowing down to be present with ourselves. Rena then introduced the topic of music, guiding us to observe how our bodies responded to thoughts of music, noting the physical sensations and emotions that arose. We explored the contrast by considering the absence of music, again noticing our bodily and emotional reactions. We alternated between these experiences, paying attention to the sensations and feelings each evoked. This practice helped us understand that our bodies can tolerate both extremes, provided we maintain a sense of safety. We concluded by reflecting on what enabled us to be present with both experiences and considering how to carry this awareness into our daily lives.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Respecting Our Inner Selves

In Rena's guided somatic mindfulness practice, we engaged in a journey to become more embodied. We started by taking deep breaths, allowing ourselves to slow down and be present without forcing anything. We focused on sensing the support of the surface beneath us and invited our bodies to settle further. Shifting our awareness inward, we practiced giving respect to all parts of ourselves, noticing any thoughts, emotions, or sensations that arose. We listened to these inner experiences without judgment, providing space and respect for them to express themselves. We asked these parts how they felt, what they needed, and offered understanding and respect in return. This practice fostered a deep connection with our inner world, helping us to acknowledge and honor our entire being.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Connecting to Comfort

During Rena's guided somatic mindfulness practice, we began by taking deep breaths, inviting relaxation, and allowing our bodies to settle onto the supportive surface beneath us. We brought to mind an object that gives us comfort, either from our past or present, and imagined the comfort it provides. We focused on where and how we felt this comfort in our bodies, staying with the sensation. Rena then invited us to connect this feeling of comfort to the loving support of Hashem, recognizing that His support is infinitely more comforting. We were encouraged to hold on to this experience and remember that we can always rely on Hashem's endless comfort and support, especially when we need it most.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Self-Value Practice

During Rena's guided somatic mindfulness practice, we began by taking deep breaths, allowing our bodies to relax without forcing anything. We noticed the support of the surface beneath us and invited our bodies to sink into it further. Rena encouraged us to bring to mind everything that needed to be done before Shabbos, from preparations to unfinished work, and to observe how thinking about these tasks affected our bodies, posture, and breath. We imagined ourselves accepting and valuing ourselves completely, regardless of our accomplishments. This acceptance brought a noticeable change in our bodies and minds, creating a sense of ease and self-respect. From this place of self-value, we envisioned completing our tasks with a sense of calm and presence. We felt more grounded and connected, carrying this feeling into our preparations.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Understanding Chronic Pain and Emotional Well-being

I'm excited to share with you the recording of our recent Q&A call where we delved into topics surrounding chronic pain, self-regulation, and emotional well-being.

Here's a brief overview of what was covered:

Addressing Chronic Pain Approaches: I discussed contrasting approaches to chronic pain, clarifying misconceptions and offering my perspective on effective methods.
Embracing Emotions for Healing and Self-Regulation: We explored the significance of accepting and processing emotions as a pathway to healing and calmness.
Self-Regulation and Nervous System States: I shared my personal insights on self-regulation and proposed a model for understanding nervous system states.
Understanding Nervous System States and Felt Sense: We discussed the impact of different nervous system states on well-being and the concept of 'felt sense' in regulating emotions.
Holistic Healing Model and Self-Regulation: I discussed the significance of understanding internal parts and values for holistic healing, emphasizing visualization and neuroplasticity.
Overcoming Criticism-Induced Shutdowns: A participant asked about criticism-induced shutdowns, and I shared some strategies for mindfulness and acceptance.
Embracing Emotional Parts and Expressions: The importance of understanding emotional parts and expressing emotions authentically was discussed, addressing societal stigma around public displays of emotion.
Embracing Emotions, Communication, and Support: Open communication and seeking support were highlighted as essential for navigating emotional challenges, along with acknowledgment of unexplained fears and sensitivities.
Somatic and Emotional Expression: Managing body memory and the importance of support from others were explored, alongside discussions on social norms around emotional expression.
My Tearful Moments and Emotional Response: I shared three personal instances where I cried publically, reflecting on the natural response of the body to emotional situations.
Processing Emotions: The complexities of processing emotions and seeking help were discussed, emphasizing self-care and allowing oneself time to process emotions.

Feel free to share any thoughts or insights that resonate with you. Additionally, if you have any questions or would like further clarification on any of the topics discussed, don't hesitate to reach out.

Thank you to everyone who participated in the call, and I look forward to our continued journey of exploration and growth together!

Protective Layer Focus

During our guided somatic mindfulness practice led by Rena, we took time to connect deeply with our bodies and breath. We began by slowing down our breathing, inviting relaxation and signaling to our entire being to let go and embrace renewal. We then focused our attention on the surface supporting us, feeling its stability. Rena guided us to notice any sensations, thoughts, or memories within us, encouraging curiosity and focus. We shifted our awareness to our skin, appreciating its vastness and protective qualities, recognizing it as a boundary and container for our thoughts, feelings, and dreams. Alternating our focus between internal sensations and the expanse of our skin, we explored the newness in familiar experiences, noticing the impact on our body and mind.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Mindful Boundary Setting

In Rena's guided somatic mindfulness practice, we journeyed into our bodies, inviting our breath to lead us into a state of deep relaxation and presence. We let go of the need to rush, allowing ourselves to settle into the support beneath us. With gentle guidance, we recalled moments where we said yes when we meant no, feeling into the sensations and emotions that arose. Then, we imagined ourselves upholding those boundaries, experiencing the empowerment of saying no. Through this process of exploration and embodiment, we discovered the wisdom within our bodies, learning how to honor our true desires with compassion and clarity.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Embracing Radical Acceptance

During the guided somatic mindfulness practice with Rena, we took deep breaths, inviting our breath to flow naturally without forcing it. We brought loving attention to our breath, recognizing how it supports us in every moment. We then settled into the surface we were on, inviting our bodies to relax. Our focus shifted to sensing our bodies, noticing the state of our nervous systems—whether calm, in fight-or-flight mode, shut down, or a blend of these states. We welcomed our current state with radical acceptance, without trying to change it. We paid attention to any sensations, thoughts, emotions, or memories that arose, observing where and how we felt them in our bodies. We listened to these parts of ourselves, acknowledging their perspectives and needs without judgment. We gave these parts permission to express themselves fully, staying present with them as long as needed.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Reflections: Embracing Our Values and Finding Inner Settling

In Rena's guided somatic mindfulness practice, we began by taking deep breaths, inviting our breath to echo through us gently. We connected with our bodies, feeling the support beneath us, gradually letting go and sinking into the present moment. Reflecting on our week, we explored each day, noticing moments aligned with our values, bringing settling. We acknowledged instances where we strayed from our values, allowing ourselves to feel, without judgment, finding the right distance from those experiences. Imagining possibilities, we considered how we could have lived our values fully, observing the impact on our bodies and minds. As we concluded, Rena prompted us to carry this mindset forward, finding moments of solace and making choices from a place of calm regulation, staying in this space for as long as needed.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Hashem's Infinite Embrace Visualization In Rena's guided somatic mindfulness practice, we were gently led into a space of deep embodiment and self-nurturing. We began by acknowledging the permission to slow down, to step away from the chaos of life, and to simply relax. As Rena's words enveloped us, we felt ourselves internalizing this permission, allowing it to seep into every fiber of our being. Through a powerful visualization, we connected with the image of a newborn longing for love and care being held by a nurturing parent. Then, tenderly, we saw ourselves as the infant, experiencing the profound sensation of being held, understood, and supported by Hashem's loving arms. With each breath, we sank deeper into this nurturing embrace, feeling the warmth and security reverberate through our bodies. Rena guided us to notice the subtle shifts within us, as we surrendered to the embrace of infinite support and love. In this moment, we were cradled in Hashem's loving arms, feeling seen, heard, and cherished.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Fascination with Sensations

In Rena's guided somatic mindfulness practice, we began by taking deep breaths, allowing our breath to serve as an invitation to slow down and connect with ourselves. We focused on sensing our bodies and how they were supported by the surface beneath us, inviting ourselves to settle even more. Then, we scanned our bodies with curiosity, noticing any sensations that called for our attention. With fascination, we explored these sensations without getting caught in thoughts or memories, simply being with them as they were. Throughout the practice, we learned to stay present with whatever arose, trusting that by doing so, we could release attachment and tension. We allowed ourselves to be fascinated by both our bodily sensations and the space around us, ultimately coming back to our breath with a sense of awareness and connection.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Rewiring Emotional Escapes

In Rena's guided somatic mindfulness practice, we took deep breaths, feeling the nourishment of each inhale and exhale. We connected with our bodies, sensing their support and settling into them. Then, we recalled a moment of feeling dysregulated or overwhelmed, and instead of turning to distraction, we slowed down and tuned into our feelings. We explored where those emotions manifested in our bodies, and we gently engaged with them, finding just the right distance to experience them without being overwhelmed. We asked ourselves what we truly needed in that moment, without judgment or expectation. Imagining meeting those needs, we alternated between the discomfort of the unmet need and the relief of having it fulfilled, allowing these sensations to flow through us. Through this practice, we learned to listen to our bodies and meet our needs with compassion and understanding.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Accepting My Parts As They Are: No Change Needed

In Rena's guided somatic mindfulness practice, we embarked on a journey of deepening our connection to our bodies and the present moment. We began with breath awareness, inviting each inhale and exhale to guide us deeper into ourselves. As we settled into our bodies, we observed sensations without judgment, allowing them to simply exist. With gentle curiosity, we explored the landscape of our inner selves, meeting sensations with compassion and acceptance. We listened attentively to the messages our bodies shared, honoring their wisdom without the need for them to change. Through this practice of deep listening and acceptance, we cultivated a profound sense of presence and understanding within ourselves. Here, we found a sanctuary of self-awareness and empathy, where every sensation and emotion was welcomed with open arms.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Past & Present Integration

In Rena's guided somatic mindfulness practice, we started with gentle breath awareness, observing its temperature, pace, and depth without trying to alter it. Gradually, we shifted our focus to the sensations of our bodies, feeling the support beneath us and inviting further relaxation. With compassion, we explored the emotions and memories evoked by our Shabbos preparation to-do lists, acknowledging past experiences and needs left unmet. Through gentle inquiry and visualization, we tenderly addressed these unmet needs, allowing ourselves to imagine fulfillment and seeking support from Hashem. As we imagined preparing for the upcoming Shabbos, we bridged the past with the present, recognizing that while some needs went unmet before, we now have the power to try to meet them with Hashem's help.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Focusing on Body Sensations

During Rena's guided somatic mindfulness practice, we began by taking deep breaths, allowing ourselves to notice the depth of each inhale without forcing any change. She guided us to feel the support of the surface beneath us, inviting our bodies to settle into it gradually. We focused intently on the part of our bodies most connected to the surface, acknowledging the sensations of support and comfort. Later, we shifted our focus to any sensations or physical pain within our bodies, zooming in on these experiences with gentle awareness. With each breath, we explored these sensations, allowing thoughts and emotions to arise and pass. Then, we expanded our awareness to include the space around these sensations, noticing any shifts or changes. Through this practice, we cultivated a sense of embodied presence, anchoring ourselves in the present moment.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Harmonizing Dichotomy

During Rena's guided somatic mindfulness practice, we journeyed inward, inviting our breath to echo in the present moment. We paused to notice the compassionate, loving way we could be with ourselves, feeling the depth and fullness of each breath. As we sank into our bodies, we acknowledged our current starting point and envisioned our ultimate goals, sensing the distance between them. Shifting between the present and the future, we allowed ourselves to experience both extremes, staying connected with compassion. Returning to the present, we focused on the next step, feeling relief and completion in each movement forward. We remained with these sensations, honoring our pace and connection with ourselves.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Hunger Pains: An Exploration of Inner Longing

We began by taking a few deep breaths, letting each exhale release a bit more tension. We invited our breath to fill us deeply, from stomach to chest, noticing which parts of our body welcomed it with gratitude and which struggled. As we settled into our bodies, we envisioned a scene in a restaurant, where we or another person hesitated over what to order. This metaphorical scene served as a poignant reflection of our inner landscape, where we often grapple with decisions and desires, which cannot be met unless we are first aware of what we're desiring. Like the patient waitress, we listened to our body's needs—physical, emotional, spiritual—sensing where hunger resided and what it desired. With compassion, we explored the origins of this hunger and what might satisfy it, allowing our bodies to speak their truth. Finally, we imagined fulfilling these needs, observing the ripple effects on our body and mind. We remained in this nurturing space, honoring ourselves for as long as it served us.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Send me an email or message with your experience listening to this.

4) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Mindful Release

Together, we embark on a journey of somatic mindfulness with Rena as our guide. We start by taking deep breaths, allowing each inhale and exhale to flow naturally. We connect with our bodies, feeling the support beneath us, and gently releasing any tension without force. Placing our hands on our face and chest, we hold ourselves with warmth and compassion, reassuring our system that we are safe. Reflecting on the recent weeks of preparing for Pesach and Pesach itself, we acknowledge the cycle of chores and responsibilities, observing any thoughts, emotions, memories, or sensations that arise within us. We create space to separate ourselves from these experiences, allowing them to exist as they are. With Rena's gentle encouragement, we explore movement or sound, expressing our emotions mindfully and intentionally. We listen to our bodies, honoring their needs and pausing when necessary. As we return our hands to our face and chest, we take a deep breath, remaining present, in tune with ourselves, embracing each moment with acceptance and openness.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Sinking into Stillness: Feeling Hashem's Love with Every Breath

We embark on a journey of deep connection, led by Rena's soothing guidance. We start by taking a few deep breaths, centering ourselves in the present moment and slowing down the rush of life. As we breathe deeply, we let go of the busyness that surrounds us, sinking into the support of the surface beneath us. Rena gently encourages us to relax even further, inviting our bodies to release tension. With each breath, we bring awareness to our heart's space, visualizing its shape and color, feeling its steady rhythm. We synchronize our breath with our heartbeat, noticing the natural flow without the need for control. Breathing in Hashem's love with each inhale, we send it to the parts of ourselves that crave it most, feeling supported and held. In this space of love and acceptance, we let go, allowing Hashem's loving presence to envelop us from within and without. With each exhale, we release, feeling the profound impact on our bodies and minds. Together, we stay in this nurturing space for as long as it serves us, honoring the needs of our bodies and spirits.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, please consider one or more of the following.

1) Share this episode with a friend or family member you think would appreciate it.

2) Leave a review on your favorite podcast app or my website.

3) Make a donation on my website: https://renareiser.com/product/the-daily-pause/

Thank you for your support!

Affirming Our Worth: Healing Through Perceived Failure

As Rena guided us, we started by honoring our breath, allowing it to resonate freely within us. It was a gentle reminder that it was okay to slow down, to grant ourselves the time we needed. With each breath, we rooted ourselves into the present moment, feeling the support of the surface beneath us. We were invited to confront moments of perceived failure as it related to preparing for Pesach, acknowledging any self-judgments. Then, we summoned the image of a supportive figure, real or imagined, and absorbed their affirmations into our being. Their words echoed within us, filling us with warmth and acceptance. We took the words of this person and multiplied their impact exponentially when offered by Hashem, enriching our experience of acceptance and love.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, donations are gratefully accepted on my website: https://renareiser.com/product/the-daily-pause/

Finding Freedom in the Body

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

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, donations are gratefully accepted on my website: https://renareiser.com/product/the-daily-pause/

Embodied Inner Conflict

In Rena's guided somatic mindfulness practice, we embarked on a journey of self-awareness and embodiment. Beginning with deep breaths, we tuned into the quality of our breath, noticing its pace and depth. With gentle guidance, we invited our bodies to settle and relax, feeling the surface beneath us. Acknowledging inner conflicts, we explored the tensions between our desires, allowing each part to express its needs fully. As we listened, we observed how these conflicts manifested within our bodies, embracing the sensations and emotions that arose. Through this process of dialogue and introspection, we learned to hold space for both sides of the conflict simultaneously, honoring the complexity of our experience. In this practice, we found unity within ourselves, inviting a solution that respects all aspects of our being.

If you feel called to support my mission of promoting Menuchas Hanefesh and self-care, donations are gratefully accepted on my website: https://renareiser.com/product/the-daily-pause/

Deepening Our Relationship Within

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

Preparing for Shabbos in Hashem's Care

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

Hashem's Loving Support: Harnessing Oxytocin for Self-Nurturing

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

Sensory Awareness: Deepening Our Connection

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

Embodying Courage

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

Beneath "How Are You?": A Deep Dive into Self-Inquiry

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

Grounding into Presence with Preparing for Shabbos

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

Embracing Hashem's Support

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

Wrapped in Love: A Guided Embodiment Experience

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

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

Sensing Potency: A Guided Embodiment Practice

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

Shabbos Preparation: Pace Pause

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

Nurturing Presence: A Guided Journey to Embodied Ease

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

You Matter: Nurturing Self-Care through Mindful Attention

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

Visualizing Past Ease, Embracing Future Readiness: Somatic Preparation for Purim

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

Preparation for Purim: Surrendering to Hashem's Support

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

Body-Mind Harmony: Preparing for Purim

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

Small Wins, Big Impact: A Mindful Recap

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

Finding Voice Within

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

Serene Shabbos Preparation

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

Embrace and Expand

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

Embodied Awareness Journey

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

Emotional Boundaries

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

Compassionate Self-Reflection

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

Trusting Hashem's Beat

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

Mindful Body Exploration

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

Inner Shifts

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

Embracing Presence and Support

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

Preparing for Shabbos Peacefully

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

Embracing Support: A Journey Within

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

Embrace Within

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

Embrace and Release

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

Finding Inner Resilience

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

The "Megillah" Story of My Week - A Special Purim Katan Meditation

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

Embracing Hashem's Infinite Support

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

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

Today I'm sharing an episode where Esther Shemtov of the "On Your Own" Podcast interviewed me!

We discussed the definition of intuition, how to stop living in your head, the importance of identifying your triggers, the benefits of mindful movement, and much more.

Here's what Esther had to say about the interview:

"What I loved most about this interview with Rena was just the down to earth nature of the conversation. I am a very logical person, usually, and I generally have an aversion to anything that I call ‘woo woo’. But I can safely say that Rena helps us explore deep topics like our intuition, the mind body connection and inner peace, in a really tangible, relatable way. For the majority of my time living away from home, I lived in my head. I thought about everything, all the time. And I was super disconnected from my body, and any sort of inner voice, intuition, all of that. And because of this, I ended up pushing myself to places that weren't healthy for me, lost touch with cues that could have been really helpful in guiding me through tough decisions, and missed out on the present moment… a lot.

I know that you can have a better experience. There is a whole other world inside of us that wants to be heard, and hopefully this conversation will help you to rebuild trust in your body's messages, and maintain that trust over the long run imyh.

I hope that you enjoy the episode!"

Embrace and Empathize: Inner Journey

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

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

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

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

Orienting Outside and Inside

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

Body Scan and Emotional Acceptance

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

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

Focusing and Defocusing

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

Embodied Integration Meditation

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

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

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

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

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

This special episode is a recording of a class I gave introducing the ins and outs of embodied shifts.

In it you will learn:

What makes Focusing different from other somatic approaches.
Why Focusing is so effective
The importance of the state of our autonomic nervous system in behavior shifts
How to predict if your attempt at behavior change will stick or not.

I also guide you through a short Polyvagal-Informed Focusing practice.

I introduce you to my upcoming training, SHIFT - Learn to facilitate embodied change. Learn more about the program and register at https://renareiser.com/shift.

This episode is from an interview with Parenting Coach Blimie Heller. Blimie is one of my all-time favorite interviewees and this is my 3rd episode interviewing her. Blimie and I have changed so much over the course of the last five years from the time that I first interviewed her. In this episode we talk about the ways we’ve changed in our approach to our work. We also talk about a major tool in creating a compassionate approach to viewing ourselves, our clients, and our children.

Below are some points we cover:

Being able to spend time with shame.

The significance of having a second person witnessing our discomfort and helping emotions shift.

The philosophy of Non Violent Communication on seeing the beauty in unpleasant emotions.

Does being divine mean we only embrace the positive?

The gift of presence and being triggering - realizing that you don’t have to do something about it.

Needing to fix each other

Having needs vs being needy

Creating compassion for our children.

Seeing the need in resistance from parents and clients.

Genuine compassion doesn’t feel like work.

Join Blimie's upcoming Essentials Course which starts on July 3rd! https://www.blimieheller.com/essentials

Join Rena's Embodied Jewish Woman Circle for July which is now open for registration! https://renareiser.com/circle

This episode was from a live Q&A that I opened up to my e-mail list. The questions were amazing and covered a spectrum of topics that relate to regulation and creating change in our lives.

Here is a brief overview of some of the questions and answers:

Q 1) How do we help our children regulate?

The importance of regulating the child within us.

Being regulating and not doing regulating.

The power of mirror neurons.

Q 2) Is being triggered another way of saying dysregulation?

The process of being triggered and/or dysregulation.

Q 3) How does dysregulation relate to concepts of Intuitive Eating?

Regulation can replace Intuitive Eating without the cognitive construct.

Q 4) Can sharing our state with our children have a negative impact?

The importance of not leaving internal struggles internal.

Ways we can relay our state to our children.

Finding ways to meet our needs in less than ideal situations.

Q 5) How does one balance regulating themselves and others?

Changing your trauma story.

Being honest about your own needs in a dysregulated environment.

If you like what you heard on this podcast, explore some of the other ways you can work with me at www.renareiser.com, including lots of free resources, all there to help you live life from a more embodied place.

This episode is from a live event I did in my community. The topic of the podcast is How To Fight Fair in Marriage, but the tools I share in this episode can be applied to all aspects of life. As a child of divorce I always feared that a fight meant the end of my marriage. I give my five rules for fighting fair.

Here are some of the topics I cover:

Remember the 80/20 rule - take the 20% that will make the 80% difference for you.
Here are my five essential ingredients to fighting fair:
- Needs
- Parts
- Felt-sensing
- Nervous system regulation
- Neuroplasticity / visualization
Fights can be an opportunity for growth when fighting is fair, an opportunity for understanding each other’s needs more clearly and truly being there for each other.

Download my free Tune In Journal to tune into your needs and create lasting change at www.tuneinjournal.com.

Last month I sat down with Miriam Campbell, a speech therapist and a social worker.

I found Miriam to be such a breath of fresh air. She’s honest, insightful, and full of positive energy. We spoke a lot about parenting but also personal growth. I hope you enjoy listening to her as much as I did. Among the things we discuss are:

The importance of seeing parenting as a process
How we need feel safety in order to access to higher mental capacities
Using challenges to our benefit. Turning what feels like danger into a learning opportunity.
Being able to model for our children / coregulating
That it’s okay that were not perfect - that we’re always growing
What relationships reveal and how they can motivate us toward growth
Why struggle / discomfort is good
Having awareness of what my dysregulation feels like in order to plan “what can I do right now?”
Teaching self-awareness
Apologizing to children can be good
The goal of being an 80% parent
Planning your support ahead of time

Miriam Campbell is a Speech Therapist and Social worker who trains and coaches parents how to support child social-emotional development. She runs course series on Self Awareness, Relationship Skills, Problem Solving, and Emotional Regulation. Her social skills book, Bubble Double is available on Amazon. She can be reached at miriam@skillsforconnection.com, or find her on Instagram https://www.instagram.com/skills4connection/ or on her website https://www.skillsforconnection.com. Email Miriam to receive the link to join her free WhatsApp group.

Download Rena's free Tune In Journal and sign up for her mailing list at https://tuneinjournal.com.

Chaya Hinda Allen empowers others by imbuing them with an optimistic approach to life, born of faith and trust in Hashem's goodness and love. For the past twenty-five years, Chaya Hinda has been guiding, teaching, coaching, and mentoring women of all ages and stages ‎‎(from teenagers to great-grandmothers; professionals, entrepreneurs, stay-at-home ‎moms, Rebbetzins, community leaders and more). She specializes in helping them cut overwhelm and frustration, and ‎gracefully navigate challenging relationships and life situations, sharing tools and insights through classes, guided imageries, one-on-one coaching, group coaching programs, trips, retreats and her newest venture, the Chaya Hinda Coaching academy..

When you join her community, be ready to laugh a lot along your path of growth, and to be surprised by how much goodness you discover within yourself.

Find out more, give feedback and be in touch at chayahindacoaching.com.

A few weeks ago my husband and I sat down with Igor Mystelman to record a podcast. Igor and my husband are old friends, but he is also a former Divorce Attorney who has become a very popular couples’ counselor. We took this opportunity to discuss different perspectives on relationships and our role in creating positive connections.

The podcast has a great casual and really fun feel. Between the jokes and the shmoozing we cover a gamut of interesting and diverse topics. Among the things we discussed are:

The work of some early pioneers of mind-body work like Dr. Sarno and Dr. Gabor Mate and how they played a role in our journeys to healing.
How I discovered Focusing, what it is, and some of the steps of Focusing and how I use them.
How Igor uses the Imago technique to work on relationships.
Why top down modalities cannot be the only tools we use.
Comparing notes about men and women in therapeutic work and what they each need in their healing journey.
Safety cues between spouses and whether we are hearing the other person - the power of mirroring and true empathy (and me chirping like a parakeet).
The intersection between working on yourself and working on relationships.
The importance of fighting.
How many clients’ dissatisfaction comes from confusing strategies with needs.

Enjoy this episode!

About Igor: Igor Meystelman is a Family Law Attorney turned Relationship Coach whose goal is to change the world, one relationship at a time. He is also a host of Dating, Marriage, and Divorce Conversations - Podcast. More information is available on his website: www.relationshipreimagined.com. He can be reached at igor@relationshipreimagined.com.

To learn more about Rena's work, download her free Tune In Journal at www.tuneinjournal.com.

We are surrounded by the mentality of "man up", "grow up", "don't show your emotions", "stop being a cry baby", etc.

This unfortunately has led many of us to close ourselves off from our emotional world.

What happens as a result is that when we do feel an avalanche of emotions coming, most of us go into either dissociation, disconnecting from the emotion, or getting flooded with the emotion, having it take us over, since we haven't learned how to be with our emotions.

This leads to all sorts of chronic pain, and distress in our most important relationships, where we should feel safe to be ourselves, and we don't.

So today I'm sharing a somatic exercise called Somatic Tracking that helps us learn how to stay with our emotions, bodily sensations, and felt sense, teaching our systems that it's safe to feel, leading to reduced pain and enhancing our relationships as we show up as our true selves.

Disclaimer: By listening to this episode and implementing this exercise you are not engaging in coaching with Rena Reiser and agree to take responsibility for your own health and wellbeing.

This segment is part of a longer series of classes offered through my membership program, the Tune In Circle. Read more about it here.

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Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 sessions and group programs, check out renareiser.com.

Join Embodied Dance at renareiser.com/dance.

      In this guided exercise you are led to sense into what you felt after Shavuos and are feeling now in the days following, and how you can turn that around from the inside out.

          This segment is part of a longer series of classes offered through my membership program, the Tune In Circle. Read more about it here.   ***  Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 sessions and group programs, check out renareiser.com.

Join Embodied Dance at renareiser.com/dance.

In this guided imagery you are led to sense into what you are feeling as you begin your Yom Tov preparations, and how you can turn that around from the inside out...and with tefilla. This segment is part of a longer series of classes offered through my membership program, the Tune In Circle. Read more about it here.

-- Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 sessions and group programs, check out renareiser.com.

Join Embodied Dance at renareiser.com/dance.

In this guided self-compassion meditation we sense into a place inside that is feeling discomfort, and offer it love, compassion, gratitude, or all three.

This segment is part of a longer series of classes offered through my membership program, the Tune In Circle. Read more about it here. Registration is now open for June!

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Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 sessions and group programs, check out renareiser.com.

Join Embodied Dance at renareiser.com/dance.

We're finishing up the week of Sefiras Haomer on Hod, which is about surrendering and introspecting.

In this guided meditation we sense into how Hashem is breathing us throughout every moment of our lives, and how that allows us to surrender ourselves to Him.

This segment is part of a longer series of classes offered through my membership program, the Tune In Circle. Read more about it here.

**

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 sessions and group programs, check out renareiser.com.

Join Embodied Dance at renareiser.com/dance.

We're finishing up the week of Sefiras Haomer on Netzach - bringing things out into the world, accomplishing, leaving a legacy. This EFT routine (written out for you below and recorded in this episode) will help you clear the blocks that are preventing you from taking your next step in bringing out your legacy.

This segment is part of a longer series of classes offered through my membership program, The Tune In Circle. Read more about it here.

The EFT script:

Even though...
Something in me is unsure of what my legacy is, I accept my parts anyway
Something in me feels blocked from knowing my next step, I accept my parts anyway
Something in me might not even believe I have a legacy, I accept my parts anyway

Legacy
Leaving a legacy
As I say the words
I notice what I sense inside
Sometimes I sense a mixture of feelings
Sometimes I sense nothing at all
All these feelings
All this numbness

Something in me is scared
Something in me feels inadequate
Something in me wants to hide
Something in me prefers staying small
Something in me feels unsafe
Something in me wants someone else to do it
Something in me would rather do anything else
Something in me is scared

As I recognize all my parts
I give them room to express themselves
And when they feel heard
When they feel seen
When they feel understood
When they feel worthwhile
Then something shifts
Something opens up

I start to feel freer
I start to feel unblocked
I start to feel the Shefa pouring in
Hashem helps me with my awareness
With my next step
With my vision
Of the legacy I’m building
My legacy

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Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 sessions and group programs, check out renareiser.com.

Join Embodied Dance at renareiser.com/dance.

What does the thought of "befriending your body" bring up for you? This guided exercise will help you explore this and come out with more care and love for yourself.

This segment is part of a longer series of classes offered through my membership program, The Tune In Circle. Read more about it here: https://renareiser.com/circle

Last Wednesday we joined together for the third live Q&A on The Frum Women's Insight Panel! Our topic was "How to Manage NOSH on Purim" Our panelists were Esti Asher, Gila Glassberg, and Yaffi Lvova.

Here are the questions that our panelists answered:

1) There is tons of unhealthy food around on Purim, coupled together with a lack of schedule. How can we make sure to eat healthy food, especially as in Yerushalayim it's on Friday?

2) Trading nosh for money? Is that right? Do you agree? Disagree? What message is that giving? Is it healthy? I’m never totally at peace with it. But I see people doing it all the time.

3) I’m so torn. Should I let my kids eat what they want and they’ll naturally learn that eating too much junk makes them feel gross? Or should I put a limit on the amount they eat? It’s just one day per year!

4) In the past I’ve thrown a lot of the extra nosh in the garbage, because neither me or the kids can resist having it in the house. Is that because we have no self control? I feel like some people just aren’t wired to have self control and it’s not fair to have it there as a temptation. It's human instinct to want to eat when you’re hungry. And if you’re hungry and there’s nosh… It’s as if the bechira chofshit goes out the window! What do you think.

5) I still struggle with the onslaught of nosh in my house on Purim. It gets me every year. I’m sure this is a BIG question, but how can I enjoy the nosh without going overboard?

6) How can I limit my kids Nosh intake when I sneak it when no one’s looking! I feel like a hypocrite!

Links to panelists' websites:

Esti Asher: https://www.estiashernutrition.com/

Gila Glassberg: https://gilaglassberg.com/

Yaffi Lvova: https://babybloomnutrition.com/

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 sessions and group programs, check out renareiser.com.

Join an Embodied Dance session at renareiser.com/dance.

I recently gave a class called "How to Embody My Femininity", and the recording is now available.

In the class I taught:
-What the differences are between masculine and feminine energies
-Where feminine and masculine natures are found
-What wounding in these areas looks like
-What gets in the way of us experiencing our feminine nature
-Why we need to practice being feminine in order to feel more feminine
-How to practice embodying our femininity
-Some questions we can ask ourselves to tap into our feminine nature
-How my Embodied Dance sessions can help you strengthen your connection to your femininity

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 sessions and group programs, check out renareiser.com.

Join an Embodied Dance session at renareiser.com/dance.

Where do we get our inner resources from - from a limited place or an unlimited place?

The answer: It depends on how we choose to identify.

That's the topic of this week's podcast.

Listen in to this episode where I discuss:

Which part we often tune in from when we go inside to do the inner work
What ends up lacking when we use this part to tune in
What happens when we choose to identify differently
How to tap into the Source of unlimited resources
What can help us connect to our true selves

P.S. I've updated my free Tune In Journal with this important Step 0. Download it here.

For more information about my 1:1 sessions and group programs, check out renareiser.com.

Join an Embodied Dance session at renareiser.com/dance.

This past Wednesday we joined together for the second live Q&A on The Frum Women's Insight Panel! Our topic was "My Child Needs 100% - What About Me?" Our panelists were Jodi Fried, Sara Shaindel Goldwasser, and Chaya Breindy Kenigsberg. Here are some of the questions that our panelists answered:

1) My child struggles with aggression and dysregulation. Sometimes I literally feel like I'm in a battlefield. And after an hour and a half of dealing with a total explosion, and trying to keep him, me, and my other kids safe, I'm totally wiped. Often I end up in tears from sheer despair and feeling so bashed. What advice do you have to stay calm in those moments, without it wiping your energy? How you replenish your resources afterward. How can you bounce back into real life, after episodes like that?!

2) There are certain of my kids whose demands feel like they are sapping allllllllllll my energy. Like one request feels like I'm being bullied. How can I not translate their requests as FULL BLOWN I NEED THIS NOW demands?

3) Hi! I’ve been doing a lot of inner work and still have a long way to go. I know that my kids need me a lot more than I am currently giving of myself to them, but I have a hard time putting my “stuff“ on hold in order to fully give to them. I have this fantasy wish of being able to fix all my stuff and then come back to my family fully (maybe a time machine so they don’t need to wait! :) )

4) A) I myself have my own feeling of not being heard and supported by my own parents. But I also literally cannot be there all the time for my own kids. What do I do with this guilt/need? Their needs vs my needs. I can't seem to find that guilt-free balance. Should I just be ok that they will also feel like their needs weren't met either, and that's just part of life?

B) My Mother had a loving, humble personality, whereas my Dad was a tyrant. Mom never raised her voice nor did she hurt us verbally or physically. To my biggest surprise as a mother of 3, I often follow that father figure. My ongoing attempt to grow as a parent I have been taking parenting courses for decades, yet I still have difficulties parenting after my heart. How do I disconnect myself from that father image, the outbursts, and the negativity?

5) A) How to stay calm, not reactive, in the face of a child who is reactive and triggering your own buttons?

B) This might be more of a general question, but do you have any tips for being more laid back and calm? I am in awe of women who are so relaxed and calm even when their house seems to be flying. BH I have worked on myself and my type A personality, trying to fully internalize that only Hashem is in control. I have recently been focusing on Simcha and regularly reviewing Igeres Haramban and definitely feel improvement, BH. I also know that there is so much Bracha and I am definitely not complaining, but would just love to radiate a calm, cool, collected, and happy presence. Any tips and tricks or mantras would be greatly appreciated! :)

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Links to panelists' contact info:

Jodi Fried: http://loveadventuremom.com

Sara Shaindel Goldwasser: https://awakeninggreatness.co

Chaya Breindy Kenigsberg: kenigsbergcb@gmail.com

Download Rena's free “Tune In Journal” and accompanying guided meditation: https://tuneinjournal.com.

For more information about Rena's 1:1 sessions and group programs, check out https://renareiser.com.

Join an Embodied Dance session at renareiser.com/dance.

This week on the podcast I interviewed Sara Brejt, one of the co-founders of Jewish Women of Wisdom! We discussed: * How JWOW! got started * Which group in the frum world they are helping to navigate * What experiences in their lives led the leaders to start this organization * What unique wants and needs this group has

Download my free “Tune In Journal” and accompanying guided meditation here.
For more information about my 1:1 sessions and group programs, check out renareiser.com.

Join an Embodied Dance session at renareiser.com/dance.

Why is it so hard to make changes in our lives, whether with food, relationships, technology, or anything else?

Listen to this week's episode where I discuss:
- What the missing piece is in the work we do in our lives
- Which part of us is imperturbable
- Why it's so hard to do the work
- The importance of doing the work every day
- The distinction between compassion and agreeing with someone
- What one question can redirect who is running the show

--

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 sessions and group programs, check out renareiser.com.

Yesterday we kicked off the very first live Q&A on The Frum Women's Insight Panel!

Our topic was "How to be more accepting of my husband." Our panelists were Chana Eisenstein, Kayla Levin, and Rivka Slatkin.

Here are some of the questions that our panelists answered:

1) How can I be accepting of my husband but also want him to change? Can I do both?

2) My husband is an incredible, super-special person. He suffered emotional abuse and neglect as a child and only recently began a journey of diagnosis and treatment for ADHD. He has grown immensely; but the more he grows, the more it becomes clear that certain obstacles - like PTSD and ADHD - will never go away. It is sometimes hard for me to accept that even with therapy (forever?) and medication, he might always be mistrustful, forgetful, a mess, have low self-esteem, hard to find a job, etc. I understand getting through “hard times,” but how do I accept a “hard life” without feeling resentful?

3) My husband suffers from low self-esteem and a very poor self-image. How can I show my husband that I accept him if he doesn’t accept himself? His inner voice is so much louder than me; on top of that, my “love language” is NOT words of affirmation and I find it difficult to communicate this message to him.

4) I am intuitive and creative, and my husband is black and white, and I'm very sensitive to his energy which often shuts me down. The problem is that he also is home a lot. How can I be more accepting in a way that doesn't affect me?

5) I want to be more accepting of my husband but it's hard because I carry the financial burden and all kid-related responsibilities. He is clueless about these things and in his own world. So I get stressed and anxious and wish it could be different. I don't know how to be more accepting.

6) How can I be accepting of my husband's parenting style when it is so different than mine, specifically in the way we speak to the kids. I deeply believe that children's self-esteems need to be built up and validated so I use a gentle parenting approach (ex giving them time and space to think for themselves and solve conflict - even when quarreling with their sibling, validating their feelings, etc). My husband is more stern and uses harsher language to get the kids to listen and respect him (ex uses threats like taking away their toys for the night). In his more authoritarian approach, it’s hard for me to sit back and hear it, because while the short term goal may be reached (ex they do what was told, albeit grumpily), it hurts me to think that it could have been handled much more gently and their self-esteem preserved. My husband is sensitive when I mention our different styles because he believes what he’s doing is for their best and I couldn’t disagree more so it makes for a lot of tension.

7) My question is, how can I know if I have become accepting, or maybe I am simply numb, to something that really bothered me a lot in the past?
I used to try to be somewhat controlling in a certain area, and nowadays I just don’t get involved.
But I am not sure if that’s because I’ve accepted the situation for what it is, or if I’ve numbed out because it was so distressing.

--

Links to panelists' websites:
Chana Eisenstein - http://chanaeisenstein.com/
Kayla Levin - https://kaylalevin.com/
Rivka Slatkin: https://themarriagerestorationproject.com/

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

I was having a conversation with someone recently about chinuch.

In it we discussed the idea that if we connect to our kids through their misbehavior, they'll learn to continue that misbehavior.

I think there's some truth here, but there's an important nuance that is missing and can change the whole picture.

That nuance is compassion.

We can learn this from the way Moshe Rabbeinu responded to Korach.

Listen in to this week's episode where I discuss:

Why connecting to your child even through their "negative" behaviors doesn't mean ignoring them
How every behavior is an expression of an unmet need
Yes, even when your child isn't going to bed on time, there's some sort of unmet need
What compassion is truly about
Why compassion isn't counter productive when someone acts against the rules / inappropriately
The ultimate story of compassion in the Torah: the story of Korach, and Moshe Rabbeinu's compassion
The steps of compassion we can learn from Moshe Rabbeinu's response to Korach

--

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Join an Embodied Dance session at renareiser.com/dance. Try your first class for free!

There are many of us who for years believed we couldn't write.

And this has held us back from using writing as a healing tool.

Enter Yocheved Rottenberg, founder and creator of Write Your Way Home.

Yocheved runs therapeutic writing workshops and has written a book on the same topic.

I've personally taken her workshops several times, and each time walk away with greater awarenesses and integration of parts of myself.

I've been wanting to share her work with you for a while, and so I invited her onto my podcast this week.

Here's what we discuss:
- How Write Your Way Home was born
- What some differences are between therapeutic writing and traditional therapy
- Why you don't have to "like to write" or "be a writer" to do therapeutic writing
- How therapeutic writing groups allow you to be in your own private experience and journey while in the containment of a group
- The differences between WYWH the workshop and WYWH the book
- What you can do when you're feeling combobulated - in 5 minutes

Find Yocheved at www.writeyourwayhome.com.

Download my free “Tune In Journal” and accompanying guided meditation here.

Join an Embodied Dance session at renareiser.com/dance. Try your first class for free!

In this episode I discuss:

How I feel about the advice of "never go to sleep angry"
In what way the noise of the washing machine impacted my family
What the noise of my washing machine is a metaphor for when we're in conflict with someone else
How my washing machine is different than us humans
That where there's anger there cannot be peace
What is the first step to do when we're in conflict with another person
What creates the resentment we feel towards the other person
Why pausing for the sake of shalom is better than moving forward in discussion
Which part of the conflict is our responsibility

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Join an Embodied Dance session at renareiser.com/dance. Try your first class for free!

In this episode I interview Chana Jenny Weisberg who is the creator of JewishMom.com.

Here's what we talk about:

How JewishMom.com was born
How Chana Jenny went from "I can't write" to writing one sentence at a time, and then a paragraph, and then writing entire books
How emunah helped her through her insecurities of putting herself out there
Where her self-esteem of "I can put out things that aren't perfect because I see my self worth" comes from
How she imparts the sense of "we can do hard things" in a positive, healthy way to her kids
How you can move forward when there's something you're passionate about but seems out of reach
What the root is of Chana Jenny's mission of wanting to help moms smile every day
Where she sees her blog going in the next 50 years
What words of encouragement Chana Jenny has for Jewish moms

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Join an Embodied Dance session at renareiser.com/dance. Try your first class for free!

In this episode I interview Chany Rosengarten who helps women get to a place in their marriage where they feel safe, connected, and happy. She's also an author, having written hundreds of articles, and most recently wrote the self-help book "The Boundary is You".

Chany used the skills she outlines in today's episode to turn her own relationship around.

She works with the woman who says, "I'm in pain and I want better. If I'm going to be here in this relationship it has to be different, because this isn't working. And I'm willing to work on myself."

Here's what we discuss:

How Chany got into this work
Where she knows her clients will be in 6-10 weeks
What some of the changes are that Chany sees in her clients
The steps of Chany's simple method she uses to help her clients
What happened when Chany put her marriage on the backburner and instead chose to take care of herself
Why this applies to all women whether they are married or not

Contact Chany at wifehealyourlife@gmail.com.

--

Join an Embodied Dance session at renareiser.com/dance. Your first class is free. This week's theme is Self-love, inspired by this episode.

Some of us have a tendency that when we feel blah we need something really big that will give us an adrenaline rush to pick us up: things like food, retail therapy, or scrolling through social media.

Others of us recognize the need for something that will fill us up with happy hormones: dopamine, serotonin, oxytocin, and endorphins.

But those can feel gentle and boring, and it can be hard to inspire ourselves to do those things when we're in a state.

In this episode I explore:

What it means that our state creates our story
Why we sometimes enjoy certain things in life and other times those same things grate on our nerves
Why shifting our state will make everything around us feel much better
What it means to be "up the ladder" and "down the ladder"
How to sense when we're "down the ladder"
How we can shift our state
What neuroplasticity has to do with this
How shifting our state can help us shift our instincts

--

Join an Embodied Dance session at renareiser.com/dance. Your first class is free.

In today's episode I speak about:

What to do when things are feeling rote. Boring. You're needing change.
How what you see when you're out can give you insight into what you really need
How one woman found inner peace even though she wanted a larger home
Two questions I leave you with to explore what it is you really need and how to make it happen, using your creativity.

Join an Embodied Dance session at renareiser.com/dance. Your first class is free.

One of our listeners sent in this question:

"When you allow yourself to encounter these often repressed emotions stuck in your body...certain topics/memories can really get you down. Almost feeling depressed or out of sorts for a period of time. How do you deal with that? I know it is important to let the emotions work their way through the system in order to get to the other side, but sometimes it is hard to put our positive, cheerful disposition on hold, if even for a limited amount of time, and even if it is in order to make space for more health and joy. Do you know what I'm saying?"

In this episode I answer her question with these points:

What happens when we go inside and really listen to an emotion, topic, or memory
Why and how to greet an emotion with an energy of acceptance
How an emotion is similar to a child's temper tantrum
The underlying challenge many of us have when we have a difficult emotion, topic, or memory come up
Who we truly are at our core
How we go about recognizing our true essence
What the role of our Neshama is in all of our life's experience

Join an Embodied Dance session at renareiser.com/dance. Your first class is free.

Let's talk about ASKING.

Asking for the things that we need in life.

Usually, when we want something, we think about how we're going to ask for it, and then...

We use all kinds of excuses and reasons as to why we can't ask for what we need right now!

In this week's episode I explore:

What feelings are behind us not asking for what we need
What happens when we reach our breaking point
How this relates to all our relationships in life, including with our husbands, kids, bosses...and Hashem
What it creates in our relationships when we don't ask for what we need
How people pleasing is actually us not giving our full selves in relationship
How not asking for what we need creates a lack of self-trust
What happens inside when we end up asking for things from a place of aggression
How it enhances our relationships when we ask from a more feminine place

--

Join an Embodied Dance session at renareiser.com/dance. Your first class is free.

Today on the podcast I interviewed Yael Bertram, who is a dynamic speaker and popular life coach. Her positive, personable, and practical style endear her to all. For more info about her speaking, private coaching sessions, and self esteem zoom groups- contact her through her website - yaelbertram.com.

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

As a growth minded person you know how important it is to repeat, review and practice.

But let’s be honest. It gets BORING.

We crave newness, freshness, and excitement.

Right?

In this episode we’ll explore:

⁃ How to bring newness and freshness even when you’re faced with many repetitive, boring daily processes
⁃ How to find balance between repetition and freshness
⁃ What “within our problem lies the solution” means
⁃ How to find newness from within

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

What’s getting in our way of making a change?

We know in our minds where we want to be.

But something is blocking us from creating the life that we want.

There are so many excuses getting in our way

We may feel motivated initially, but when it fades away, we get stuck waiting for something external to get us moving.

In this episode we’ll explore:

What is the role of inspiration to catapult change?
How do we retain that inspiration?
How do we bridge our heads and our hearts?
How do we take what we know intellectually and start to live it?
What do we do with all our excuses?
What happens when we do?
How do we generate our own internal inspiration?
What are the practical steps to creating change?

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Elul. It’s a time for teshuva, right?

So that means...it’s a time for fear?

Nope.

Actually, it’s a time for LOVE.

As we learn from the words: Ani Ledodi Vedodi Li.

But how can we access that deep love and closeness?

In this episode we’ll discuss and use a guided exercise to explore:

Why is this a time for love, not fear?
What happens when we actually connect to Hashem and feel His closeness?
How do we create space inside for the Shefa to come?
What is blocking us from experiencing closeness and love?
How do we embrace our emotions in a healthy way?

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Is change on your mind?

It’s that time of year. Elul is here and change is in the air.

There are all sorts of ways to create changes in your life.

But I want to introduce you to a way you may not have tried before.

In this episode we’ll explore:

What is the first step towards creating change in your life?
How can you use your body to help integrate change?
What is the brain science of change?
Does change have to be hard?
How can you make real foundational change?
How can you use movement to create change in your life?

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

We all “want” to be positive people.

But negative emotions happen. We get hurt. We feel triggered. We experience negative interactions with the people around us.

So what are we supposed to do when this happens? If we focus on the negative emotion won't we become negative?

In this episode I answer a great question from a listener. In doing so we’ll explore:

How do we typically deal with negative feelings?
What’s the ideal way to deal with them?
How Parts Theory changes the way we experience negative triggers
What is “The Greater Me” or “The Container Me” and how does it affect your response?
How to experience all feelings (even positive ones) from a place of presence
What happens when I become an observer of my e-motions. The energy in motion.
How to develop a super strong core self and be more resilient
Why this is so central to the work I do today

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

It’s this time of year again.

We’re supposed to be mourning the Beis Hamikdash.

We want to feel the lack. To really understand what we’re missing.

But how?

In this episode we’ll explore:

How the Beis Hamikdash is a parable for our own internal world
How to reconnect to our essential selves, to our souls
How our souls speak to us
How to exercise and develop the connection to our neshama

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

How often do we compare ourselves to people around us?

Is it just a bad case of comparisonitis? Or is there something deeper going on?

Anyone who knows me well will have guessed the answer.

Of course, there’s a deeper cause of comparisonitis. But what is it?

In this episode, we dig a little deeper and explore:

Why do we compare ourselves to others?
What is the root of comparing ourselves?
How does this differ from person to person?
What has this got to do with unmet needs?
What is our misconception about needs?
What is the definition of “needs”?
What happens when we tap into our needs?
When do needs become problematic?
What happens when we go into our hearts and bodies?
What happens when you listen to your own needs?
How does this affect how we relate to other people?
How does this impact other behaviors?
How does this connect to the time period we’re in?

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

I wrote this piece about healing what is broken. I hope it inspires you during these trying times, and especially the three weeks.

Mindfulness has become a buzzword, but really it’s a profound practice that can help so many women in all different periods in their life. Especially in trying times for Klal Yisrael, like the past few weeks have been.

But what does it really mean?

In this interview, I talk to Dr. Aliza Ancier who specializes in helping women navigate their motherhood journey. She has a doctorate in physical therapy specializing in postpartum recovery and women's health. She started practicing mindfulness after struggling to connect back to herself while also caring for her family. After recognizing a similar need in the greater population, she trained in teaching mindfulness to help mothers feel more connected and peaceful in motherhood. She approaches her mindfulness teaching from an evidence-based and practical approach and is currently completing advanced training in trauma-sensitive mindfulness.

We’ll discuss:

How her postpartum struggle led her to the work she does today
What is positive psychology
What is the definition of mindfulness how it can help moms
What is the difference between mindfulness and meditation
What’s a body scan and how to use this to be more present and grounded
How to balance having goals and expectations with being present
How do we remove our expectations so we can actually be mindful
How to turn anything into a mindfulness practice
Why you can practice mindfulness even if you have no time
What should someone do if mindfulness actually is overwhelming and floods her with feelings
How to modify mindfulness to prevent triggering the nervous system
What might our world look like if people were mindful and compassionate

Aliza offers 1:1 coaching and group programs. She can be reached through her FB group, Meaningful Motherhood Community, IG @yourmeaningfulmotherhood, and email alizaancier@yourmeaningfulmotherhood.com.

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Getting over 30,000 downloads on my podcast is really exciting.

I've put a lot of work into my podcast over the last almost three years…and it is gratifying to see the numbers go up.

It’s a way to celebrate together with you, my listeners, and say THANK YOU for being here on this journey.

Here comes the BUT.

Is it really about the numbers?

In this episode we’ll explore:

The real reason and motivation behind my podcast
How outside feedback can be gratifying in some circumstances
Where encouragement should really come from
How to fill ourselves up from the inside
Areas in your life where you’re holding on to an external measure of success

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Let’s talk about LOVE.

So many of my clients ask me:

“Why is it that when my husband shows me his love, I don’t really feel it so much...it doesn't feel enough; I always want more!”

What’s going on here?

We want to be able to receive the love from our loved ones. But maybe we’re getting in our own way?

In this episode we’ll explore:

Why can’t you be receptive to your husband’s love
What does it mean to have an empty love-bucket
What self-love has got to do with this and how to do this practically
How to pay attention to your own core-needs and what happens when you do
How to practically become a recipient of love
What happens to LOVE when we take care of our own needs

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

On this past Sunday, I led a sample class for my upcoming program, Tune In: Discover Your Inner Wisdom.

You can listen to the recording & register for the program here.

Bring your favorite warm drink and an open heart and mind...

On the agenda:
I started off with a grounding meditation
I taught a bit about connecting to our inner wisdom
We discussed a bit
We practiced what we learned (not recorded)
We returned with glowing faces and discuss some more

A bit about the upcoming program:

This brand new course is open to women who want to learn how to distinguish the voice of their intuition from the voice of their inner critic. It is the 1st part in a series.

For many of us, our decision making is hampered because we mistake our inner critic as our voice of reason. We act from fear, confusion, and unfair expectations. By learning to find the voice of your intuition, you’ll discover a world of trust and compassion you didn’t know existed. You’ll finally be in a place to grow and make powerful changes.

This course will be the prerequisite for all my other upcoming courses.

The group is limited to 8 women. We meet over zoom with our videos on, and practice in pairs during and between sessions.

Time: Sundays 9-11am EDT / 4-6pm Israel - 10 meetings April 25 - July 11 (excluding Erev Shavuos and the Fast of 17 Tammuz).

Join us here.

We want to act appropriately towards the people around us.

We want to be compassionate.

But we’re human, and yes, we slip up.

So we apologize… and then we slip up. Again.

Is this a familiar cycle?

In this episode we explore:

How do we make sense of this cycle?
Is our apology an “empty promise”?
What is the role of apologizing?
What’s the difference between apologizing for feelings and apologizing for behaviors?
How recognizing that you slipped up actually promotes connection.
What does it mean to be human?
What’s all this got to do with being underfed and tired?

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

It’s coming.

Pesach is on the horizon and with it comes a growing to-do list, and often a lot of stress.

You want to get to the Seder like a mentch.

But how?

Before you get super overwhelmed, join me in this episode and we’ll explore:

How to prioritize your to-do list so it feels more doable
How to manage your tasks according to “The 4 Quadrants”
What to do when you’re confused where to begin
How to use your mind-body connection and tap into your intuition to make Pesach prep calmer

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Uncomfortable feelings and emotions?

Sometimes we want to run away.

We repress, numb, ignore them...

Sometimes they come out in tears, anger, overwhelm.

Often we just don’t know what to do with them.

Many of my clients have asked me recently...

“What can I do with all my feelings and emotions? What is the healthy response to emotions and feelings?”

In this week’s show I’ll share with you:

3 different ways to deal with emotions that work best for me and my clients.
Why we thinking emotions will hurt us, but what they‘re really here to do
What does it mean to “greet an emotion like it's the first time” and why is this such a fundamental step
How to uncover the need beneath the emotions
What it means to be “in a relationship” with our emotions

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Purim.

It often becomes a frantic blur.

We get shlepped along in the chaos of Mishloach Manos, food, costumes…

Stretched to our limits, by internal pressure and external pressure.

Often we don’t tune into what WE really want to get out of this special day.

But this year Purim can be different.

This week’s episode is a mini-workshop to help you explore how YOU can get the most out of YOUR Purim this year.

In this episode, we’ll explore:

Why we go beyond the basic Mitzvos of the day when we don’t really want to
What are your core values and how does exploring them make your Purim different
How to notice when you’re in people-pleasing mode and how it’s affecting your Purim
What is the 80/20 rule and how can it help you get the most out of Purim

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

“My house is such a mess. I literally can't stay on top of it…I just can't bring myself to be cleaning up all day; I don't value it.... I do want my house to be cleaner. I could get a home organizer and a cleaner, but then it would just be a mess again! I think I need a more inside out approach to it. Is there a mind body answer to becoming more tidy?”

A listener is struggling with keeping her house clean. But this episode is really relevant to any change you want to make in your life.

She wants to know if there is a mind-body approach to help her break through this issue.

Tune into the episode as we explore:

How is black and white thinking stopping you from moving forward.
How to create a loose-structure for change, and why it's so important not to be rigid
How to tune into your body to check if the desire for change is authentic.
How to use the mind-body connection to create change in your life

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Goals. Goals. Goals.

It's all the hype.

But it leaves us with a bunch of questions.

Join me for this week's episode where we’ll explore:

How should we set goals?
Should we dream big or be “realistic”?
How do you know if your goal is too big and just a fantasy?
What’s the first step towards goal setting?
What's the difference between people who reach their goals and people who don't?
What is the big hype in goal setting?
How should I set goals in a way that “works”?

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

We blame ourselves for “overreacting”:

“I just lost it at the car rental lady and I don't know why!”

“I yelled at the kids, and they really weren’t doing anything wrong!”

“Why did I get so frustrated with this computer issue?”

We don’t want to lose it, but sometimes we feel like we don’t have a choice.

Understanding why you have such a BIG reaction to “small” things will impact how you respond in the future.

In this episode we’ll explore:

What is going on in our psyche when we overreact?
What does our nervous system have to do with all this?
Why do we react in ways that we’ll regret?
How to gently and incrementally change our reactions?

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Many of my clients are grappling with the newborn phase + other kids, and feel challenged by all the juggling, not to mention how to take care of themselves through it all!

When I came across Chaya Shifra's work, I knew I had to bring her wisdom to my community.

Little known fact about me that I don't mention much online: I trained as a lactation counselor + postpartum doula several years before I started doing this work, so my standards for others who work in that department are high. Chaya Shifra fits the bill!

Listen in to this week's episode where I interview Chaya Shifra about her work and how she can help you.

Download Chaya Shifra's free guide, You Can LOVE the Newborn Stage, at www.chayashifra.com/renareiser. Goodbye frustration and endless crying (from baby andyou!).

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

In this episode I'm joined by Leah Subar.

Leah is a psychotherapist in private practice who helps individuals live a life that is vibrant, creative, and full of ZEST. Her monthly newsletter reaches people in over 10 countries – and her popular posts and articles on Linkedin are enjoyed by thousands each month. When not working with her clients or recording audios in the studio, you can find her spending time with her husband and children or baking homemade Challah-bread in her kitchen in Israel. Find out more at www.brainshapeaudio.com.

We discuss:

What role your nervous system plays in your day-to-day life
Why "going out of your comfort zone" may not be ideal
What happens when we "bite off more than we can chew"
How to really affect change in our nervous system
If a person can heal on their own

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

“My perfectionism is getting in the way of living my life. How did you break out of it?”

So many of us struggle with perfectionism.

And I’m no different.

It has been, and still is, an interesting journey.

And I want to share that with you.

In today’s episode we'll explore:

Why was my podcast my “Break free from perfectionism project”
What did the lady tell me about upside down stamps
How to practically start working on your perfectionism today
What realization helped me embrace my imperfection
How to show up in the world as you. Unapologetically you.

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

How do we create real lasting change with our relationship with our body?

How can we stop obsessively checking our reflection?

In this episode we’ll explore:

Why you need a “doing” not just a “being” approach to heal your body image
Why it’s not all about guided imagery and meditations.
What this has to do with folding linens
What all this has to do with east and western cultures

AND you’ll get a meditation to help you understand the deeper need behind why you are checking your reflection.

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Join EMERGY, my body image program, here. We start Dec 1!

Who hasn’t thought this:

“Uhhhhh I’ve got nothing to wear”

“I hate my nose”

“My legs are so fat”

“My belly is gross”

“I don’t want anyone to see me like this”

For years we’ve suffered from so much self-criticism about our bodies.

And the surrounding cultures have reinforced it too!

So how can we break free and start feeling attractive?

In this podcast we’ll explore:

Why it's not enough to just convince yourself “I love my fat”
How using mindfulness can help dissolve the negative thoughts
How changing your behavior can change your feelings towards your body
What are opposite actions and how this is effective in the journey towards body acceptance

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Join EMERGE, my body image program, here. We start Dec 1!

In this week’s episode we answer the following question about BODY ACCEPTANCE:

“On the one hand, I totally connect to the whole positive body image thing. No matter my weight, I can accept my body.

When I exercise, it's out of love not to change it. But on the other hand, I would like to be a few pounds less.

Is that a contradiction? Have I fallen into diet culture?

What am I not getting? I feel like it's not black and white. But I can't seem to find the middle ground. So now I'm not doing anything. help me figure this out.”

In the show, we’ll explore:

How to find the middle ground between body acceptance and wanting to change?
What happens when we try to control outcomes?
How is this similar to parenting?
Why following a food plan doesn’t have to contradict body acceptance?
How does exercise look when it’s not just to change your body?
Why is flexibility so central?

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Join EMERGE, my upcoming body image program here.

Migraines and back pain.

Argh.

They would knock me out for days.

I’d fight them and resist then and it would just get worst.

Until I stumbled across Dr. Sarno’s work.

Not only did it help me with these types of pain, but it totally shifted the way I experience any emotion and discomfort, and brought me into the exciting world of mind-body coaching.

In this show we’ll explore:

What led me to do the work I do today?
How do I deal with migraines or back pain?
How can you do it too?
What happens when we don't tune into our bodies throughout the day?
What happens when we do?
What does it mean that our body screams?
How can you notice your body when it’s talking in a “quieter voice”?

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

What gets in the way of asking for help?

I’m ashamed: “Everyone else has their lives together; why do I need it?”
I’m scared: “Will they just give us their opinion; are they going to just listen?”
I’m strong: “I’ll be ok I made it this far; I’ll keep going”
I have clarity: “I’m working forward on my goals already; I know what I’m doing”

Familiar?

In this week's episode we’ll explore:

Can we feel supported by a lamppost?
What happens when we get the support we need?
The paradox of needing a mentor but not needing coaching.
Why is it so hard to ask for help?
What’s it got to do with your feminine energy?

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

In this episode I interview Sara Shaindel Goldwasser about how we can awaken greatness in our parenting and relationships.

Sara Shaindel is a Certified Nurtured Heart Approach (NHA) Trainer.

For more info about Sara Shaindel's upcoming courses and to register please contact AwakeningGreatness123@gmail.com.

--

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Join NOURISH, your inner journey to making peace with food at www.renareiser.com/nourish.

“Inner Child Work”

It’s become trendy in the self help world.

And also controversial.

What’s all the noise about? Is it worth exploring?

In this episode, we’ll discuss:

What’s all the controversy about?
What is the misunderstanding about inner-child work?
Is inner-child work really dangerous?
Is it only safe to do it with a therapist?
Can I use it as a self-help tool?
Are there different types of inner-child work?
What happens when I get to know my inner child?

Curious to experience the power of inner child work? Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Yep, you’re human. Not superhuman.

So especially at this time of year, you may also be feeling overworked and overwhelmed.

In this episode we’ll explore different techniques to recharge your internal batteries, be kind to yourself, and still get all your tasks done.

How do use breathwork and grounding before you lose it
How to listen to your own needs, and what happens when you do
4 PRACTICAL steps to communicate your needs to those around you

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

We don’t always want to face our challenging thoughts and feelings.

It’s much easier to ignore them? Right?

Well it’s worked until now. Or has it?

In this week's episode we’ll explore:

Where do challenging thoughts and feelings go when we ignore them?
Does bringing awareness to our problems cause them to get worse?
What actually happens when we ignore our problems?
What alternative ways can we deal with them - that may be more effective?

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

We’re led to believe that success comes to the person with the most willpower.

“I’d be so healthy if only I had willpower”
“I’d be so fit if only I had willpower”
“I’d be so patient if only I had willpower”

Right? Wrong?

So if willpower won’t give me the results that I want - what will?

In this podcast episode we’ll explore:

If willpower isn’t the X factor what is the secret to success?
What’s a crucial way to reach the results you want?
How does out intuition come into all of this?
What are the 5 steps to regulation and what happens when we use them?

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

This week on the podcast I interview Fally Klein, a hypnotherapist and intimacy counselor in Brooklyn, NY.

We talk about Vessel of Truth. Intrigued? Listen to this episode for more.

Sign up for Fally's course by emailing initiatoryexperience@gmail.com.

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Food. Food plans. Argh.

Why does food have to be sooooo all-encompassing and stressful?

I know - I’ve been there.

But why is it like that?

There must be an easier way.

In this episode we’ll answer:

What is easier than a food plan?
What are the basic building blocks to self care?
What our parents didn’t teach us and what we need to learn ourselves?
How does reparenting impact our relationship with food? Or loved ones?

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

One of these things just doesn't belong... Or does it?

Listen in to this week's episode where I discuss:

What self-care really means
How to end arguments
What to do when you have no time for self-care
Is shame a Jewish value?

This episode is sponsored by my upcoming compassion workshop, which starts tomorrow! It's not too late to join. Learn more about it and register at www.renareiser.com/compassion.

We’re taught that a core Jewish value is to keep going, keep trying...and push with all you’ve got.

Push push push at all costs…

But is that really the most effective way?
How does that fit in with the value of self-care?
What about slowing down and taking time for yourself? Is that anti-Jewish?
Is there value in knowing how to say “no” to things that tax you?

We’ll explore these questions and more in the latest podcast episode.

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Join my free compassion workshop Wednesday at 1:30pm EDT / 8:30pm Israel time: www.renareiser.com/compassion-workshop.

When you experience an “out-of-place” emotion, do you:

1) Tell yourself to “toughen up” and just “keep marching on”?

Or

2) Embrace each emotion with gentle compassionate listening and curiosity?

Hmmm.

Most of us will instinctively respond like number 1:

Why is that?

When did we become so tough on ourselves?
How can we get out of this survival mode and start to create,connect and thrive?
What if the compassionate mode isn’t so far beyond us?
What if you could access it with a little guidance

Tune into this weeks podcast to find answers to these questions and...experience a practical guided compassion exercise.

We’ve all met Debbie Downer.

That ever-present-inner voice that always has something negative to say.

She:

Second guesses our decisions.

Criticizes our parenting (and our husbands).

And predicts the worst of our financial situation...

With her discouraging words - she really puts a downer on life.

So what can we do with Debbie Downer?

How can we make her our friend not our enemy - and what might happen when we do that?

How can we gently stop her from getting in our way?

What is the role of compassion in dealing with dear Debbie?

Why is this the perfect time of year to understand compassion?

How are we used to tackling the inner critic and what’s a more effective way ?

Tune into this week's podcast to find answers to these questions and more...

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Sign up for the compassion workshop: www.renareiser.com/compassion

Sign up for the free compassion webinar: www.renareiser.com/compassion-webinar

ARGH. It can be so frustrating when we don’t get the results we want.

Our kids don’t cooperate with our orders
Our body doesn’t respond to our diet
Our husband doesn't listen to our requests

We really want those results, but then we get a resounding no!

Where are we going wrong?

In this podcast episode we’ll discover

What’s the difference between a Transactional Relationship and a Transformational Relationship?
Who is the used-car-salesman within us?
What happens when we let go of the result, and choose connection?
How can we get more of what we REALLLY want?

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

We “know” how to eat healthily.

We’ve read a million blogs on home organization.

And we made a list of how to build our businesses.

So why do we veer off our path and how can we get back on it?
Why can’t we maintain the standards we really want , and how can we change that?
Do we need more books? More information?
What’s all this got to do with REGULATION?

Tune into this week’s so for answers to these questions.

Download my free “Tune In Journal” and accompanying guided meditation here.

For more information about my 1:1 coaching and group programs, check out renareiser.com.

We all have areas in our life where we struggle.

And often we resort to a good old kvetch.

(Which sometimes is needed) but often is the default for lack of a better tool!

And then everyone starts firing their advice and opinions at us - Oy vey. That doesn’t help either.

Why is this?

What do we really need when we’re struggling?

I know what I need.

Tune into this week's episode to understand

Why we get sucked into the kvetch klub and what’s the alternative
Where's the potential for change really found?
What helped us improve our erev Shabbos rush, and what's the underlying principle
The difference between kvetching and coaching
Why do we want to cry when everyone shoots their opinions and advice at us, and what would be more helpful

Download my free Tune In Journal and Guided Meditation. It’s 8 simple steps to guide you through your specific struggle, to access your inner wisdom: https://renareiser.com/tune-in-journal/

For more information about my 1:1 coaching and group programs, check out renareiser.com.

I was fed up of our tiny apartment. Our noisy neighbors. The plumbing issues.

And I was full of negative thoughts about our situation.

What should I have done?

Were my thoughts valid?

Should I have tried to change them? Would that have helped me?

At that time, someone told me that my struggles with my apartment…were “just” thoughts.

It was supposed to be empowering and freeing.

But it didn’t feel like that to me.

Something about that approach felt dismissive.

And now all these years later, I've built a coaching practice based on a very different approach

In this episode I’ll share with you..

My personal journey from our old apartment to our spacious apartment
The approach I use when helping myself or coaching my clients through their struggles
What is missing when you tell yourself “it’s just a thought”
The difference between goal-focused coaching and value-based compassion coaching
Why our feelings are actually our super-power
What is the feminine approach to coaching
What are 2 main ingredients to powerful change

For more information about my 1:1 coaching and group programs, check out renareiser.com.

Click here to download my free “Tune In Journal” to get a taste of the work I do.

We all want to make the “right choices” in our lives (especially the women I work with).

We suspect that if we follow our intuition we’ll make better choices, which will lead us towards our goals.

But we're often hesitant to really let intuition guide us.

Should I listen to my gut? Is my gut instinct my intuition? Will I make the wrong decision? What is right for me?

Or, as one of my clients shared with me:

״What if following my intuition leads me to make poor choices?״

There’s a lot of confusion around what intuition really is - and isn’t.

It felt like time to clear up some myths about intuition and gut instinct, and really break it down, so we can all make more confident decisions that are right for us.

In the latest episode #58 we’ll explore:

What are the essential differences between intuition and impulse
How far should we allow our gut-instinct to inform our decisions
Why do people make poor choices
Why you’ll never make a mistake if you do listen to your intuition
How can we practically access our intuition

I can’t believe this is finally happening!

Behind the scenes here in “Rena Reiser Land”, there have been a lot of changes.

The truth is, the changes have been bubbling under the surface for nearly three years...

But now it’s really happening and we’re gonna spill the beans.

In this episode, my husband makes a guest appearance, and interviews me about the new direction of my podcast and my whole business.

Listen to this episode and you’ll discover,

What’s the brand new podcast name, and why I chose it from my list of 50 potential names
What motivated all these changes and what’s different about the work I’m doing
What was the surprising failure that made me realize it was time to rethink
What fear did I have to overcome, in order to make these changes?
What type of women will be interested in this new type of work
What was the moment that really pushed me to realize I needed to incorporate other methods?
Why it’s not about intuitive eating anymore
What is the felt-sense and what happens when we tune into it?
The difference between “feminine” and “masculine” leadership and how that relates to the work I do

Listen in to this episode to hear more.

Curious what it feels like to tap into your “felt sense”?
Want a taste of some of the new work I’m doing?
Wish you had a way to calm down, or tune into your feelings, when you're triggered or feeling “blah”?

Hop over to my site, and get my FREE TUNE-IN JOURNAL and GUIDED MEDITATION - It’s 8 simple steps to guide you through your specific struggle, to access your inner wisdom.

I got this question from one of our listeners.

I don’t stop eating until I’m overfull. I know that I don’t need more, but I find myself eating my kids’ leftovers, and taking more food, and I recognize that there’s some sort of emotion that’s driving me to eat, but I don’t know what the emotion is.

Sometimes it works for her to talk to herself, and tell herself:

“I’m not hungry; I don’t need this.”

But often it doesn't.

I think that many, many women have a tendency to over intellectualize things.

We know that there’s a different way, a different perspective, a different thought that we could be thinking about the situation we’re in. Like, “I don’t need this.” I know that intellectually I don’t need this.

But I think that the problem is that we try so hard to force our thoughts, we try to change them so quickly, and what that does for us is it actually disconnects us more from our feminine intuition when we try to force that changing of the thought.

Tune in to find a better, more gentle, more compassionate, more effective way.

For coaching, go to www.renareiser.com.

I know many women are experiencing tension and stress around this whole pandemic.

I want to offer you a chance to slow down, and relax with my latest episode.

A Calming meditation: Feel safe and supported when life seems unstable

In this guided exercise I'll show you how you can:

Pay attention to any emotions and tension in your body
Hear the messages that your body is trying to give you
Experience feeling supported and taken care of by The Ultimate Supporter, by Hashem...

I’d love to hear back from you if you found this meditation beneficial.

And if there’s anything else I can help you with at this time.

So take some time to yourself and tune into this episode...

For coaching contact me at www.renareiser.com.

I'm sure you can relate! Listen in to this episode where I share my non-magical tips about getting back into things after Purim.

For coaching visit www.renareiser.com.

Purim is the time for us to take off our mask and step into who we really are. Listen in for a guided meditation to envision your ideal self.

Join the free mini-course at www.renareiser.com.

Work with Rena at www.renareiser.com.

For coaching with Rena: www.renareiser.com

For coaching with Rena: www.renareiser.com

For coaching with Rena: www.renareiser.com

For coaching with Rena: www.renareiser.com

The question of the year!

For coaching with Rena: www.renareiser.com

For coaching with Rena: www.renareiser.com

What do you do when you miss somebody, and there's no way to fill the void? In this episode I take you through a guided exercise.

Apply for coaching at www.renareiser.com.

When we're hungry, it's not always for food. What are you truly hungry for?

Apply for coaching at www.renareiser.com.

Binyomin Weil, MS RD CDN is Registered Dietitian/Nutritionist. He uses intuitive eating and a non-diet approach to help people make eating enjoyable and improve their help. In addition he also works at a genetic metabolic clinic working with people who have rare genetic disorders requiring a specialized diet. He can be reached at (516) 612-8862 or binyominweilrd@gmail.com. For counseling with Rena: www.renareiser.com.

Sara Schwartz is a Jewish woman, wife and mom living in LA. She has a passion for expressing herself and Judaism through her artwork @sarasjewishart and dance movement @rejewvenate_studio. She recognizes she is a work in progress and strives for self compassion.

For coaching with Rena: www.renareiser.com.

Coach with Gila: www.gilaglassberg.com.

Coach with Rena: www.renareiser.com.

Tamar Rothenberg, MS, RDN, is a Registered Dietitian Nutritionist who specializes in nutrition for breast cancer thrivers. She is a member of the Oncology Dietetic Practice Group of the Academy of Nutrition and Dietetics, and has a Certificate of Training in Vegetarian Nutrition. She uses nutrition strategies, intuitive eating, mindfulness, body acceptance, and plant foods to reconnect you with your body's strengths. Most recently, she was privileged to co-facilitate the study, Coping with Cancer in the Kitchen, at Cancer Support Community.

Website: https://www.tamarrothenbergrd.com Instagram: https://Instagram.com/nutrition_nom_nom FB: https://www.facebook.com/tamarrothenbergRD/ Work with Rena: www.renareiser.com.

Let's define this thing for once and for all!

For coaching with Gila: www.gilaglassberg.com.

For coaching with Rena: www.renareiser.com.

Rachelle is a licensed mental health counselor based in NYC and Brooklyn. She specializes in the treatment of eating disorders and emotional eating as well as exercise addiction and body image struggles. She also works with those challenged by depression, anxiety, trauma, relationship difficulties and career stress.

Rachelle’s treatment approach is grounded in psychoanalytic psychotherapy. She enjoys doing deep, process-oriented work with her clients to help them gain insight into how past events and early relationships influence their current patterns of thought and behavior.

In addition to her practice, Rachelle teaches an undergraduate course in eating disorders. She also collaborates with high schools to deliver lectures and interactive talks about body image and eating disorders.

Contact Rachelle: Rheinemannlmhc@gmail.com or 347.674.6762

For coaching with Rena: www.renareiser.com.

For coaching with Gila visit www.gilaglassberg.com.

For coaching with Rena visit www.renareiser.com.

For coaching with Gila: www.gilaglassberg.com.

For coaching with Rena: www.renareiser.com.

Basya Pessin is a Psychotherapist licensed as a Clinical Social Worker and Certified Alcohol and Substance Abuse Counselor. She has been practicing for close to a decade. She sees women, young adults, and teens in her private practice, and teaches social work students. She guides clients to build self awareness and discover how their past conditioning contributes to their current struggles and triggers. Through this work, clients can unlearn unhealthy ways of coping and live more mindfully and intentionally. She believes that therapy and healing should be accessible to all humans. Working on emotional health is a privilege that everyone should enjoy.

Contacts Basya at: BasyaPessinLCSW@gmail.com and 347-762-2792.

For coaching with Rena click here.

In this episode I speak with Aliza Abish, dietitian in Lakewood, where we talk about dieting and eating disorder recovery. Aliza does a beautiful job explaining this using metaphors, which I absolutely love!

Before we jump into this episode, I want to let you know that I'll be leading a workshop on compassion starting next week. We all need to master having compassion -- both for ourselves and for others. There are just a couple of spots left, so if you're interested, send me an email at rena@mindovermunchies.com and I'll send you more information.

Apply for coaching with me at www.mindovermunchies.com.

In this episode I get together with Gila Glassberg and we talk about the shame and guilt that many women feel this time of year about their eating on Sukkos...and in life.

Apply for coaching with Gila at www.gilaglassberg.com.

Apply for coaching with Rena at www.mindovermunchies.com.

In this episode I interview Ahuva Gottdiener of @homegrownkosher about her artisan sourdough microbakery serving the Monsey area (which is under the hashgacha of Rabbi Aron Lankry), and how she goes about making healthy choices for her family without it being an obsession.

Order your bread today at www.homegrownkosher.com.

Apply for coaching with Rena at www.mindovermunchies.com.

In this episode I get together with Gila Glassberg and we talk about the challenges regarding food, family, and emotions on Rosh Hashana, and give some practical tips.

Apply for coaching with Gila at www.gilaglassberg.com.

Apply for coaching with Rena at www.mindovermunchies.com.

Bari Mitzmann is a wife, mother of two, and content creator who partners with women of all backgrounds to provide personal growth support. Bari believes the antidote to many 21st century problems facing modern women is more meaningful connection. To that end, she has left a career in teaching and outreach to reach out to others outside of traditional learning settings. Her content on barianna.com, the Woman of Valor Podcast and her Instagram @barianna aims to facilitate conversations where women can feel safe, heard, and encouraged.

Apply for coaching with Rena at www.mindovermunchies.com.

Tahlia Mollot was born in raised in Brooklyn, NY in “out of town” Manhattan Beach where she enjoyed the rare luxury of Parking Spots and trees. After living in Eretz Yisroel for 6+ years, with her husband and little ones, and a quick layover in Brooklyn for 3 years, she is currently living in Seattle, Wa where she continues to enjoy an abundance of parking spots and trees. She can be contacted via email mollott@gmail.com or through her instagram page likeabossmelech.

Apply for coaching with Rena at www.mindovermunchies.com.

In this episode I talk to Bonnie R. Giller, MS, RDN, CDN, CDE, about how to how to manage a health condition alongside IE, and how the two are not a contradiction.

Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She has her Master of Science degree in Clinical Nutrition and has worked in medical nutrition therapy and counseling for over 30 years.

Bonnie helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody TrustTM so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody TrustTM: Mind Trust, Hunger Trust and Food TrustTM.

Using her signature Intuitive Eating Program, Bonnie helps her clients support and honor their mind and body. She works with adults, teens and youths, guiding them in changing their relationship with food and their body. The result is they make peace with food, enjoy guilt-free eating, and live a healthy life they love.

Bonnie is very passionate about helping her clients regain trust in
themselves and their bodies so they can shift away from a diet mentality and learn to listen to their inner hunger and fullness signals. She is known for providing caring support and motivation as her clients reacquaint themselves with their inner wisdom.

Bonnie is the author of Enjoying Food Peace: Recipes and Intuitive Eating Wisdom to Nourish Your Body and Mind, Passover the Healthy Way: Light, Tasty and Easy Recipes Your Whole Family Will Enjoy and My Supermarket Sidekick: Your Aisle-by-Aisle Shopping Guide.

Join the Free “Break the Spell of Diets in 3 Days” Online Experience at http://dietfreeradiantme.com/breakthespellexperience.

To learn more about intuitive eating, visit www.DietFreeRadiantMe.com.

For more information about nutrition therapy, visit www.BRGHealth.com.

For coaching with Rena, visit www.mindovermunchies.com.

Chanchi Milecki is a color and style specialist. Using a holistic approach, she integrates personality, color, body and soul into unified design to highlight a person’s light and strength.

Chanchi studied fashion design at the Fashion Institute of Technology, she is a graduate of the Color Designers International, and has been working with clients for over 14 years. Chanchi also currently works as a design consultant for MimuMaxi, a boutique women's clothing company based in New York.

Working together with each client, Chanchi uses her expertise to create custom color and style palettes. She is available for private and group consultations.

Contact
Instagram @thesoulstyler
Email chanamilecki@gmail.com
Phone 347-415-1728

For coaching with Rena go to www.mindovermunchies.com.

In this episode I bring Blimie Heller, Parenting Coach, back on the podcast (she was on my very first episode!) to talk about what to do when your daughter wants to lose weight.

If you enjoyed listening to this podcast, you'll want to check out my coaching program, Mind Over Munchies, where we take the principles of Intuitive Eating further and apply them to our lives. I work with women all over the world both 1:1 and in a group setting. You can apply for coaching at www.mindovermunchies.com. I'd love to have you join me. See you there!

I interview Chaya Sara Levin of Rock Solid Self. We discuss how to REALLY feel good about ourselves, what is at the root of the way we feel about ourselves, and how to get the most out of our lives with inner peace.

Chaya Sara Levin is a self-esteem coach whose dream is to spread empowerment and inner strength to as many women as possible! She is the creator of the Rock Solid Self framework which grew from her studies, research and experiences in developing and strengthening her own self-esteem. Chaya Sara shares the fundamentals and tools for building the 4 Cornerstones of a healthy self-esteem through group workshops and her Instagram page. Contact: rocksolidself@gmail.com or through her Instagram page @rocksolidself For coaching with Rena: www.mindovermunchies.com.

Listen in to Episode 24 of the Jewish Intuitive Eating Journeys podcast where I interview Bruchy Moskovics, LMSW, CCLS about connecting to our bodies, how shame stops any chance for lasting change, and how to incorporate more creative tools to helps us on this journey called life.

For coaching with Rena visit www.mindovermunchies.com.

Listener Q&A with Rena Reiser!

I answer questions like:

1) How do I eat healthy on a kollel budget?

2) Intuitive Eating sounds like a pipedream -- help?!

3) If someone is overweight, isn't it better for them to go on a diet?

For coaching with Rena visit www.mindovermunchies.com.

For coaching with Rena visit www.mindovermunchies.com.

Esther Goldstein LCSW is psychotherapist and trauma specialist who runs a private practice called Integrative Psychotherapy, located in Cedarhurst of the Five Towns of Long Island, NY. Esther's practice provides treatment focused on healing individuals on mind, body and soul levels. Esther feels humbled to be involved in the healing and transformative work of both clients and her consultees. If you'd like to check out the website, here's the link: www.integrativepsych.co. For coaching with Rena visit www.mindovermunchies.com.

Ruchi Koval is the co-founder and Associate Director of Congregation JFX, a kiruv community in Cleveland, Ohio. She has been a Jewish educator for two decades, leading mussar groups for adults and teens, and mentoring educators around the world. Ruchi is a certified parenting coach, motivational speaker, musician, author, and mother of seven. She is a Trip Leader for the JWRP, inspiring hundreds of women on their journeys in Israel. She is also a columnist for the Cleveland Jewish News, and her first book, "Conversations with G-d," was released in 2016, with a second book on the way. Find Ruchi on Facebook and Instagram; her blog at outoftheorthobox.com; and her podcast on iTunes or Spotify.

For coaching with Rena visit www.mindovermunchies.com.

Shevi Samet has been educating women and girls for the last 15+ years. A sought after kallah instructor and mentor, she is known for her ability to reach students from across the Jewish spectrum with passion, clarity and in depth knowledge of halacha and haskafa. Having served as a campus Rebbetzin and as a high school and seminary educator, Mrs. Samet understands the needs of young adults, both in and out of the classroom setting. A native Montrealer, Shevi has engaged in extensive training, guiding hundreds of women and couples in establishing their marriages. She is known for her energetic delivery and engaging text based discussions which explore fundamental hashkafa topics, specifically Relationships and Women in Judaism. While she struggles to maintain her Canadian accent despite years of New York living, the reputable warmth and sincerity of her hometown have remained with her. For coaching with Rena visit www.mindovermunchies.com.

Rivki Berman is a Registered Dietitian and owner of RB Nutrition, a private practice in Fair Lawn, NJ. Rivki practices a realistic, sustainable, intuitive eating approach to nutrition and health and works with all adults looking to change and improve their relationship with food for good. Her specialties are in PCOS, Diabetes, Eating Disorders, and Emotional Eating. She can be reached at contact@rivkibermannutrition.com.

For coaching with Rena visit www.mindovermunchies.com.

Chava Lederer, MSc., is a psychotherapist in private practice in Jerusalem. She works with adolescents and adults, specializing in shock and complex/developmental trauma, as well as disordered eating and body image. She welcomes questions, comments, and inquiries at ledererchava@gmail.com.

For coaching with Rena go to www.mindovermunchies.com.

Dina Cohen, MS RDN CEDRD, is the owner of EatWellSoon, a practice that provides nutritional counseling for clients of all ages and specializes in the treatment of eating disorders. Dina utilizes a Health at Every Size approach to support her clients in adopting healthy behaviors without making the scale the boss. She is dedicated to helping families develop lifelong healthy habits and a positive relationship with food. Dina lives in Toms River, NJ with her husband and three daughters. To learn more about Dina, please visit her website at https://www.eatwellsoonrd.com/.

To get coached by Rena visit https://mindovermunchies.com.