Episodios
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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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!
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