The Science and Soul of Living Well

In this episode, I have a deeply powerful and inspiring conversation with Dr. Joanne Cacciatore (@grief_doctor), a grief educator, bereaved mother, tenured professor, best-selling author, and more. Dr. Jo started the first therapeutic carefarm in the world (@selah_carefarm) for traumatic grief which was recently featured on Oprah Winfrey and Prince Harry's Apple TV docuseries, "The Me You Can't See."   Dr. Jo and I talk about both the subtle and more obvious ways American culture often marginalizes, invalidates, and oversimplifies grief and human suffering. We share our perspectives on what it means to live with and learn to carry grief in different seasons of life, and how we can responsibly work together to truly honor and hold space for the depth, breadth, and complexity of grief. Dr. Jo highlights some of her research findings that emphasize the unique role that animals can play in helping us navigate grief, and how we can learn from the quality of presence they offer. We also talk candidly about what it means to decolonize grief and trauma work. We also discuss how turning away from any kind suffering is not only unhelpful, but it also enables and perpetuates injustice. When we allow ourselves to feel the pain of another being, it offers an opportunity for deeper connection and an appreciation of our interconnectedness, without the kind of blaming and othering that hurts us all.   About Dr. Jo: Dr Jo is tenured research professor at Arizona State University, where she runs the graduate Certificate in Trauma and Bereavement, and also founded the MISS Foundation. Since 1996, she has worked with and counseled those affected by traumatic death, most often the deaths of a children. She started Selah Carefarm, based on a framework for incorporating 40 domestic and farm animals rescued from abuse, torture, neglect, and homelessness. Her best selling book, Bearing the Unbearable: Love, Loss, and the Heartbreaking Path of Grief, won the Indies Book of the Year Award and her most recent book of meditations, Grieving is Loving, was released in December of 2020. To connect with Dr. Jo, visit her website (https://www.centerforlossandtrauma.com).   Additional Resources & Information Decolonizing Trauma Work by Renee Linklater For practices that can support you in times of transition, stress, and hardship, check out my free 4-part video series on building resilience: https://melissafoynes.com/free-series If you're interested in some support crafting personalized mantras to help you navigate difficult anxiety-filled moments, check out the free guide (https://melissafoynes.com/anxiety-mantras). For personalized support integrating tools from evidence-based psychology and ancient wisdom traditions, check out my 1:1 Coaching Program and if the fit is right, apply today to join the waitlist for 2022: https://melissafoynes.com/1-1-program If you are interested in a free consultation to chat about whether the 1:1 program may be right for you, feel free to email me at @drfoynes on Instagram. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, & is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this episode, I have a rich conversation with Becca Clegg (@beccaclegglpc), an inspiring author, psychotherapist, embodiment teacher, consultant, & speaker, about listening to & learning from your body's wisdom. Becca & I talk about what it means to live in an "embodied" way & why embodiment is so important. We also offer specific examples of how to recognize when you are veering toward disembodiment. Throughout our conversation, we share simple & accessible ways you can deepen your own practice of embodiment. We also highlight how embodiment and connecting and/or reconnecting with your body is a non-judgmental, compassionate framework for feeling what you feel. Such an approach can counteract your conditioning from cultural messages and life experiences that has taught you to view the body as shameful, or to understandably associate the body with a lack of safety. We close by discussing ways of cultivating more resilience in the face of stress through simple vagal toning practices. The journey towards increased embodiment is personal, not linear, and possible for everyone. Becca Clegg is an author, psychotherapist, embodiment teacher, consultant, and speaker. She has worked for over 15 years as a therapist and currently has a private practice specializing in the treatment of women's issues in Atlanta, GA. She has passion for working with women and strives to provide a supportive place for her clients and community to explore and heal their relationship with food, self-image, embodiment, spirituality (connection to that which goes deeper than the physical) & personal development. To connect with Becca, visit her website (https://rebeccaclegg.com), follow her on Instagram (@beccaclegglpc), & check our her book (https://rebeccaclegg.com/the-book/). Additional Resources & Information If you're interested in personalized support that integrates tools from evidence-based psychology and ancient wisdom traditions, check out my 1:1 Coaching Program and if the fit is right, apply today to join the waitlist for 2022: https://melissafoynes.com/1-1-program If you are interested in a free consultation to chat about whether the 1:1 program may be right for you, feel free to email me at 4-part video series on building resilience: https://melissafoynes.com/free-series If you notice perfectionism in your relationship to your body, check out the free 49-page workbook "A Guided Self-Assessment: Understanding Perfectionistic Tendencies" (https://melissafoynes.com/perfectionistic-tendencies) and the accompanying 3-part perfectionism series on the podcast (Episodes 28, 29, and 30). Follow @drfoynes on Instagram for more tips on learning from your body's wisdom and living in a more embodied way. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, & is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In today's episode, I speak with Ameya Duprey (@ShaktiCare), board certified Ayurvedic practitioner, massage therapist and Ayurvedic postpartum doula about 5 key pillars of Ayurvedic wisdom ("eat, heat, sleep, love, and repeat") that can guide postpartum care that truly nurtures the birthing parent in the immediate aftermath of birth and for many years beyond. Ayurveda is a rich and complex holistic preventative medicine system originating in India over 5,000 years ago. Ayurveda can promote recalibration in times of stress, transition, and imbalance, and there are specific recommendations and healing modalities that can be particularly beneficial in the postpartum period, regardless of how the birth unfolded and the birth parent's unique mental and physical constitution prior to pregnancy. Ayurvedic postpartum care is well beyond the scope of one episode, so we hone in on some concrete takeaways you can share with others and implement in your own life. Ameya has been helping postpartum mothers fully heal from birth for over a decade. Her works include her published postpartum cookbook Mama's Menu: Ayurvedic Recipes for Postpartum Healing, her signature postpartum recovery program Fully Healed Mama, and her postpartum care blog, ShaktiCare.com Check out Ameya's FREE masterclass How To Fully Heal From Birth Without Feeling Stressed & Exhausted at https://shakticare.com/heal. To learn more about Ameya or to connect with her further, visit her website, full of resources include a rich and comprehensive blog: https://shakticare.com Additional Resources & Information If you're interested in personalized support that integrates Ayurveda in addition to other tools from evidence-based psychology and ancient wisdom traditions, check out my 1:1 Coaching Program and if the fit is right, apply today to join the waitlist for 2022: https://melissafoynes.com/1-1-program If you are interested in a free consultation to chat about whether the 1:1 program may be right for you, feel free to email me at 4-part video series on building resilience: https://melissafoynes.com/free-series Check out the free 49-page workbook "A Guided Self-Assessment: Understanding Perfectionistic Tendencies" (https://melissafoynes.com/perfectionistic-tendencies) and the accompanying 3-part perfectionism series on the podcast (Episodes 28, 29, and 30). Follow @drfoynes on Instagram for more tips on gaining insight into and thriving with the support of Ayurveda and its many practices. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, & is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In today's episode, I share some pearls of wisdom from Ayurveda, a rich and complex holistic preventative medicine system originating in India over 5,000 years ago. One translation of the word "Ayurveda" means "the science of life." Ayurveda can deepen your understanding of your unique mental and physical constitution in ways that can help you cultivate and craft your life in ways that promotes recalibration in times of stress, transition, and imbalance. Ayurvedic healing modalities include food, nutrition, and spices, specific physical activities, addressing thought patterns and actions, lifestyle practices, pranayama (breathwork), meditation, bodywork (e.g., abhyanga (warm oil massage), marma therapy), detoxification practices, daily and seasonal rituals and routines, and more. This body of wisdom is well beyond the scope of one episode, so today's focus will be on a few key nuggets. In addition to sharing more about what Ayurveda is and what personally drew me to Ayurveda, I share some key Ayurvedic principles (e.g., various Ayurvedic modalities, 5 elements, tridoshic theory, impacts of daily and seasonal rhythms) and offer some tips for self-study that can help you learn more about yourself through the lens of Ayurveda. I also describe examples of specific pranayama (breath work) and meditation practices that from an Ayurvedic practice can bring you more into balance depending on what is happening for you mentally, physically, seasonally, etc. Additional Resources & Information If you're interested in personalized support that integrates Ayurveda in addition to other tools from evidence-based psychology and ancient wisdom traditions, check out my 1:1 Coaching Program and if the fit is right, apply today for one of my final 2 spots for 2021: https://melissafoynes.com/1-1-program If you are interested in a free consultation to chat about whether the 1:1 program may be right for you, feel free to email me at 4-part video series on building resilience: https://melissafoynes.com/free-series Check out the free 49-page workbook "A Guided Self-Assessment: Understanding Perfectionistic Tendencies" (https://melissafoynes.com/perfectionistic-tendencies) and the accompanying 3-part perfectionism series on the podcast (Episodes 28, 29, and 30). Follow @drfoynes on Instagram for more tips on gaining insight into and thriving with the support of Ayurveda and its many practices. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, & is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In today's episode, I briefly review what "high sensitivity" means. I also discuss different kinds of boundaries and containers that can help you thrive as an HSP. I also share examples of common barriers that many HSPs face in cultivating lifestyles that support boundaries and containers. I also offer some concrete tips and actionable strategies for for setting and maintaining boundaries as an HSP, including 1) ways to stay balanced in your life and consistently implement meaningful self-care practices that keep high sensitivity in mind, 2) ways to regularly tune into your inner landscape of thoughts, emotions, and sensations, 3) ways to use your inner awareness to identify what you need/want in terms of boundaries/containers, 4) ways to articulate and skillfully communicate to others what you need/want when it comes to boundaries/containers. Additional Resources & Information Because HSPs are so attuned to the external environment and tend to be highly conscientious, they can at times struggle with perfectionism. If this sounds like you, download free 49-page workbook "A Guided Self-Assessment: Understanding Perfectionistic Tendencies" (https://melissafoynes.com/perfectionistic-tendencies) and check-out the accompanying 3-part perfectionism series on the podcast (Episodes 28, 29, and 30). If you're interested in personalized support in understanding and navigating high sensitivity in a compassionate way that nourishes your unique needs and strengths, check out my 1:1 Coaching Program and if the fit is right, apply today for one of my final 2 spots for 2021: https://melissafoynes.com/1-1-program If you are interested in a free consultation to chat about whether the 1:1 program may be right for you, feel free to email me at 4-part video series on building resilience: https://melissafoynes.com/free-series Follow @drfoynes on Instagram for more tips on gaining insight into and thriving as a highly sensitive person. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, & is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In today's episode, I describe the trait of high sensitivity and share some key research that is helpful in understanding high sensitivity. I also discuss how cultural values, families of origin, life experiences and relationships shape our perceptions of high sensitivity. The judgment and criticism that highly sensitive people (HSPs) often face from others can result in an internalization of these harmful messages and profound self-judgment. Because this self-judgment can really erode self-esteem as an HSP, I share several examples of concrete ways we can both individually and collectively work on reframing how we think, talk about, and treat high sensitivity. I conclude by sharing key principles and actionable steps for facilitating your recovery from criticism and invalidation as an HSP. Additional Resources & Information Because HSPs are so attuned to the external environment and tend to be highly conscientious, they can at times struggle with perfectionism. If this sounds like you, download free 49-page workbook "A Guided Self-Assessment: Understanding Perfectionistic Tendencies" (https://melissafoynes.com/perfectionistic-tendencies) and check-out the accompanying 3-part perfectionism series on the podcast (Episodes 28, 29, and 30). If you're interested in personalized support in understanding and navigating high sensitivity in a compassionate way that nourishes your unique needs and strengths, check out my 1:1 Coaching Program and if the fit is right, apply today for one of my final 2 spots for 2021: https://melissafoynes.com/1-1-program If you are interested in a free consultation to chat about whether the 1:1 program may be right for you, feel free to email me at 4-part video series on building resilience: https://melissafoynes.com/free-series Follow @drfoynes on Instagram for more tips on gaining insight into and thriving as a highly sensitive person. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, & is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In today's episode, I focus on actionable ways that you can break the cycle of perfectionism and shift perfectionistic tendencies. I highlight various principles that I think are important to keep in mind as you go on this journey, as well as some helpful strategies and tips that I have found to be useful in addressing perfectionism in my own life and in the lives of the clients with whom I work. I start off by sharing a definition of perfectionism derived from decades of research, and then discuss the importance of identifying what motivates you, on a personal level, to let go of perfectionism. We'll then talk about how to draw from any fears and hopes that underlie your perfectionistic tendencies to affirm your process of letting go of perfectionism and help you stay motivated, as well as help you flip the script on any harmful narratives about perfectionism and your worth. I'll also talk about ways to practice imperfection in a way that is accessible and can be easily integrated into a busy lifestyle, and share some ideas for learning ways to practice admiring and celebrating imperfection. I also share tools and strategies for shifting your relationship to mistakes. I close by talking about both self-compassion and self-forgiveness and ways to practice both in your life. I'll also highlight the reasons that the practices of both self-compassion and self-forgiveness are so essential to letting go of perfectionism. I loved doing this whole series and hope you tune into the final part of it!  Additional Resources & Information Download the free 49-page workbook "A Guided Self-Assessment: Understanding Perfectionistic Tendencies" that accompanies this 3-part perfectionism series: https://melissafoynes.com/perfectionistic-tendencies If you're interested in personalized support in understanding and breaking through patterns of perfectionism, check out my 1:1 Coaching Program and if the fit is right, apply today for one of my final 2 spots for 2021: https://melissafoynes.com/1-1-program If you are interested in a free consultation to chat about whether the 1:1 program may be right for you, feel free to email me at 4-part video series on building resilience: https://melissafoynes.com/free-series Follow @drfoynes on Instagram for more tips on gaining insight into and addressing perfectionistic tendencies. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, & is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

This week's episode is the second episode in a three-part series on perfectionism. This episode is intended to give you an opportunity to dive more deeply into different domains of your life (e.g., physical appearance, physical fitness, profession, hobbies/vocation, parenting/mentorship, relationships, sexual life, physical environment, vulnerability, relationship to time and space, relationship to success, self-worth/beliefs) and to thoughtfully and non-judgmentally consider some of your tendencies and ways in which they may rise to the level of perfectionism, even if in subtle ways. Reflecting on perfectionistic patterns and ways they both do and don't serve you helps you live more intentionally. With this increased awareness and insight, you then have the power to make changes in any areas of your life in which perfectionistic tendencies no longer serve you. Don't forget to tune into the third and final part of this series for some concrete strategies on breaking through cycles of perfectionism. Additional Resources & Information Download the free 49-page workbook "A Guided Self-Assessment: Understanding Perfectionistic Tendencies" that accompanies this 3-part perfectionism series: https://melissafoynes.com/perfectionistic-tendencies If you're interested in personalized support in understanding and breaking through patterns of perfectionism, check out my 1:1 Coaching Program and if the fit feels right, apply today for one of my final 2 spots for 2021: https://melissafoynes.com/1-1-program If you are interested in a free consultation to chat about whether the 1:1 program may be right for you, please feel free to email me at 4-part video series on building resilience: https://melissafoynes.com/free-series Follow @drfoynes on Instagram for more tips on gaining insight into and addressing perfectionistic tendencies. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, & is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this first episode of a 3-part series on perfectionism, I define perfectionism and outline three key dimensions: 1)

In this episode, I speak with Kira Willey (@kirawilley), an award-winning children's music artist, author, kids' yoga & mindfulness expert, TEDx speaker, & creator of Rockin' Yoga school programs (read more about Kira below). Kira is an incredibly inspiring & passionate gem of a human, & she has dedicated herself so wholeheartedly to sharing the wisdom of "the 3 M's" (mindfulness, movement, & music) & their benefits for children & adults alike.   Kira shares the 3 Ms in such an accessible way & demystifies what it means to practice them daily. She emphasizes how important it is to have FUN with them & "bite-sized" ways you can practice them that truly make a difference in your ability to approach life with more presence, flexibility, & heart.   In this episode we discuss: 1) ways you can be mindful & active at the same time; 2) how mindfulness, movement, & music help you regulate & learn better; 3) the power of training yourself to slow down & pause in our fast-paced culture; 4) self-awareness as the foundation of kindness, compassion, gratitude & responsible decision-making; 5) letting go of judgments about how mindfulness "should" look & finding what works for you & your family. Additional Resources Get Kira's free mindfulness printables based on her books at rebrand.ly/mindfulnesskit. Check out my free 4-part video series on building resilience & living more mindfully, which highlights 4 key pillars of resilience including enhancing body awareness, decreasing your stress response, clarifying your values & deepening your connection to them, & cultivating self-compassion: https://melissafoynes.com/free-series If you're interested in personalized, holistic, support that can help enhance mindful living, see if applying for my 1:1 Coaching Program may be right for you: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram or Pinterest (https://www.pinterest.com/drfoynes/). More about Kira: Website: kirawilley.com TEDx Talk: https://youtu.be/uOlIdmMK_zM IG: @kirawilley FB: Facebook.com/kirawilley Twitter: @kirawilley Kira Willey is an award-winning children's music artist, author, kids' yoga & mindfulness expert, TEDx speaker, & creator of Rockin' Yoga school programs. Her five releases of yoga albums for kids have all won numerous industry awards & earned national acclaim; her hit songs include “Colors,” which was featured in a worldwide Dell ad campaign. Her most recent release is Every Voice, winner of Parents' Choice Gold, that Foundation's highest award. The single "Real Girl," from Every Voice, was given ASCAP's 2018 Joe Raposa Children's Song Award. Kira's children's mindfulness books include the bestselling “Breathe Like a Bear” (Random House Kids), which has earned more than 2,000 five-star reviews & been translated into eleven foreign languages. A companion book, "Peaceful Like A Panda,” with 30 all-new mindful moments proven to to help children calm themselves down, let go of stress, & focus their energy, is available now! Kira has also authored the children's board book series "Mindfulness Moments for Kids,”  which includes the titles "Listen Like an Elephant,” "Breathe Like A Bear,” & “Bunny Breaths;” a fourth title will be published in 2021. PBS TV affiliates nationwide air "Breathe With Me" & "Fireflies Yoga,” two yoga-for-kids programs Kira created & hosts; her “Music You Can Move To” series with kids' music superstar Laurie Berkner can be heard daily on SiriusXM Radio. Kira's TEDx talk, “Bite-Sized Mindfulness,” can be viewed online.  Kira speaks at conferences, leads Professional Development days & teacher trainings, & performs Rockin' Yoga Assemblies & Concerts with her band nationwide. She also leads the River Valley Choir, plays fiddle in the not-quite-bluegrass band Moonshine & Millet, & is a founder of the singing-is-for-everyone experience, Choir & Company!

In this episode, I speak with Jesse Brisendine (@jessebrisendine), a best-selling author, award-winning speaker, and world-renowned expert who, in his words, works with individuals and organizations to "move beyond their limitations, unlock their greatness, & build their Camelot." We highlight different kinds of supports that can help us navigate immense heartache when someone we love dearly dies. We discuss personalized rituals and how they can help us create habits and structure that support us through grief. Jesse also generously shares about a unique community-based grief ritual he created (the Sunrise/ Sunset Project) as well as various personal rituals he created to support him in his own grief process. We also talk about ways we can integrate presence with action to honor and maintain a connection with those we have lost. Importantly, we name the complexity of experiencing joy in the midst of grief, which can bring up both fear and guilt, and how we can practice living out the coexistence of our full spectrum of emotions, which isn't something we are necessarily taught how to do. We also highlight the importance of collective healing and ways to educate our community on how they can best support us in times of grief. Throughout, we talk about the importance of practicing more kindness with ourselves in all times, but especially when we are grieving. Additional Resources Check out my free 4-part video series on building resilience, which highlights 4 key pillars of resilience including enhancing body awareness, decreasing your stress response, clarifying your values and deepening your connection to them, and cultivating self-compassion: https://melissafoynes.com/free-series If you're interested in personalized, holistic, support, see if applying for my 1:1 Coaching Program may be right for you: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram or Pinterest (https://www.pinterest.com/drfoynes/). More about Jesse Brisendine: Jesse is a best-selling author, award-winning speaker, and world-renowned expert who works with individuals and organizations to move beyond their limitations, unlock their greatness, & build their Camelot.  Business leaders, Hollywood celebrities, entrepreneurs, medical professionals, and educators have utilized Jesse's services to break through limiting beliefs, uncover their unique purpose, build thriving businesses, and live fulfilling lives. Jesse is a big fan of buffets, professional wrestling, and finding the silver lining in any situation To learn more about or connect with Jesse follow him and find some of his resources at the links below: Jesse's free Mindset Mastery Blueprint: https://jessebrisendine.lpages.co/mindset-mastery-blueprint/ TED Talk:  https://www.youtube.com/watch?v=VJCMnjXPdos Website: http://www.jessebrisendine.com Podcast:  https://podcasts.apple.com/us/podcast/a-handful-of-hope/id1510146999 Facebook: https://www.facebook.com/jessebrisendine Facebook: https://www.facebook.com/JesseBrisendineCoaching LinkedIn:  https://www.linkedin.com/in/jessebrisendine/ Twitter: http://twitter.com/JesseBris @jessebris Instagram: https://instagram.com/jessebrisendine   YouTube: http://www.youtube.com/user/JesseBrisendine Podcast: https://podcasts.apple.com/us/podcast/a-handful-of-hope/id1510146999 Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this episode, I speak with Kristjana Hillberg (@kristjana_hillberg), founder of Your Freelance Friend and host of the Red Door Podcast, about growing up in a system of religion that did not resonate with her. Through heartfelt and inspiring anecdotes about her personal journey, Kris shares how she stayed connected to her intuition throughout many difficult life experiences, which led to an ultimate realization that spirituality doesn't have to involve organized religion. We talk about how important it is for your overall health and well-being to define spirituality on your own terms. We also emphasize how questioning your beliefs, doing inner work, setting boundaries, and sitting in discomfort is essential to this process; even though it can be exhausting at times, there is the promise of wholeness on the other side if you're willing to do this work. When there is dissonance between what feels true in your heart and what is communicated to you by others, it can lead to self-doubt, low self-worth, and pressure to follow the status quo. To this end, we also discuss how to cope with the pain and challenges commonly involved in breaking free from values and messages you've deeply internalized, especially when you're told that there's something wrong with you, or you face other negative repercussions, for not aligning with what you've been taught. Note: This episode does refer to an experience of sexual assault. Please listen at your own discretion. To learn more about or connect with Kris, follow her on instagram @kristjana_hillberg(https://www.instagram.com/kristjana_hillberg/), or check out her podcast - the Red Door Podcast (https://podcasts.apple.com/us/podcast/the-red-door/id1441883898) Additional Resources For more tips on connecting to intuition and defining your values and living in alignment with them, check out my free 4-part video series on building resilience: https://melissafoynes.com/free-series If you're interested in personalized support focused on enhancing intuition, defining spirituality and other life values, living life more on your terms rather than for other people, or other important lifestyle shifts, check out my 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this episode, I speak with Isabelle Havers, an intuition coach who helps women make themselves their own priority by learning how to cultivate more joy & ease in their lives.  We talk about the pressures many of us face in workplace settings to overwork and over-perform in ways that lead to burnout and a disconnection from what we truly want and need emotionally, physically & spiritually. We talk about the principles of masculine and feminine energy that exist in many different wisdom traditions and highlight the unique qualities and importance of each. We emphasize that while both types of energy are essential not only for humans to thrive but also for the universe to function, feminine energy has historically been suppressed and invalidated, leading many of us to face profound imbalances in these energies as well as difficulties in accessing joy, intuitive wisdom & emotional intelligence. We discuss small, accessible, concrete practices you can implement in your own life to cultivate balance, monitor burnout, relearn how to tune into your innermost needs & desires, and reconnect with your innate intuitive capacities. To learn more about or connect with Isabelle, follow her on instagram @isabellehavers (www.instagram.com/isabellehavers), or check out her website (www.isabellehavers.com) and free resource (https://isabellehavers.com/morningroutine). Additional Resources For more tips on connecting to intuition and managing burnout, check out my free 4-part video series on building resilience: https://melissafoynes.com/free-series If you're interested in personalized support focused on enhancing intuition, cultivating work-life balance, or other important lifestyle shifts, check out my 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this episode, I share a variety of concrete, actionable tools from evidence-based psychology and other Eastern and Western healing traditions that can help you respond more effectively and holistically to self-criticism in different domains of your life. I cover a variety of strategies including mindfulness-based approaches (e.g., RAIN meditation, mindful self-compassion, cognitive defusion, visualization, metta, and connection to archetype and symbol), cognitive-behavioral techniques (e.g., dialectical thinking, challenging critical thoughts and beliefs, acting "as if," and empowerment lists), and more spiritual approaches (e.g., yoga philosophy, ahimsa, mantra, mudra, yoga asana, compassionate movement and touch, and music). This episode is intended to give you a menu of options to choose from that you can integrate into a busy lifestyle. I hope you continue to experiment with what most helps you soften your inner critics and get to a place where you feel less dominated by them. For more tips on managing self-criticism, check out my free 4-part video series on building resilience: https://melissafoynes.com/free-series If you're interested in personalized support in taming your own inner critics, check out my 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram for more tips on self-criticism. References & Additional Resources Tara Brach's RAIN resources: https://www.tarabrach.com/rain/ Dr. Kristin Neff's resources on mindful self-compassion: https://self-compassion.org Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, & is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this episode, I emphasize how essential it is to understand your relationship to self-criticism & the ways in which it shows up in your life. From this foundation of insight, you can then enhance your ability to respond to self-criticism more effectively, particularly with a compassionate stance, so that it becomes a less dominant force. I begin by offering examples of the multitude of influences that can cultivate & perpetuate self-criticism & then guide you through a self-assessment exercise that you can engage with as either a guided meditation or written inquiry to help deepen your understanding of the role of self-criticism in your life.  I then introduce self-compassion as a useful antidote to self-criticism by clarifying what it means on a practical level to cultivate self-compassion in your life. I also share important research that both supports the benefits of self-compassion & debunks common myths of self-compassion. I end with a guided self-compassion practice that targets self-criticism & can help soften its impact in difficult moments. This guided practice is intended to be a tool that you can readily integrate into your life & implement when you notice self-criticism arise, even if you only have a few moments. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. References & Additional Resources Germer, C. K. (2009). The mindful path to self-compassion: Freeing yourself from destructive thoughts and emotions.New York: Guilford Press. Neff, K.. (2015). Self-compassion: The proven power of being kind to yourself. New York, NY: William Morrow. Salzberg, S. (2005). The force of kindness: change your life with love and compassion. Boulder, CO: Sounds True. Dr. Kristin Neff's website: https://self-compassion.org Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, & is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this episode, I speak with Dr. Lori Brotto (@ubcshr), Registered Psychologist, Professor in the Department of Obstetrics and Gynaecology at the University of British Columbia, Executive Director of the Women's Health Research Institute, leading international expert on the topic of sexuality, & author of the powerful book "Better Sex Through Mindfulness" (https://greystonebooks.com/products/better-sex-through-mindfulness).   Dr. Brotto conducts research on women's sexual health & difficulties, develops & tests mindfulness-based & psychoeducational interventions for women with sexual desire & arousal complaints, & studies many aspects of sexual health including: culture & sexuality, hormones & sexual desire, cancer & sexuality, concerns about HPV & sexuality, asexuality, & more. In this episode, Dr. Brotto highlights how essential satisfying & embodied sexual lives are to our overall health & general quality of life, not just our sexual health & well-being. She explains what mindfulness means as it applies to sexual well-being & why it is such an optimal tool for promoting "magnificent sex" that involves full aliveness, presence, empowerment, attunement & connection. She highlights important research regarding the multitude of influences that contribute to sexual desire, arousal & response, debunking common myths & emphasizing the importance of understanding what turns us on sexually. She also shares tips about how to compassionately embark upon this exploration when we find it challenging, especially when it comes to the messaging we've internalized related to sex, memories of unpleasant sexual experiences, & high emotional charge around sex due to trauma or other life experiences. We also discuss the benefits of mindfulness-based tools compared to other interventions for low sexual desire (e.g., medicines & cognitive behavioral strategies). We conclude with Dr. Brotto describing two powerful evidence-based mindfulness practices from her new workbook: 1) a "sexual sensations awareness" practice that promotes alignment of physical & mental arousal, and 2) "mindfulness of difficulty" which helps us bring a spirit of compassion & openness to the range of experiences both sexually & beyond. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. More about Dr. Lori Brotto: Dr. Brotto received her PhD in Clinical Psychology from the University of British Columbia. She also trained at the University of Washington where she completed a one-year internship in the Department of Psychiatry followed by a two-year Postdoctoral Fellowship in Reproductive and Sexual Medicine. Dr. Brotto is a member of the International Academy of Sex Research, the Society for Sex Therapy and Research, the Canadian Sex Research Forum, and the Canadian Psychological Association. She has published over 200 articles & book chapters, has given >300 invited presentations, & is frequently contacted by the media as a guest expert on the topic of sexuality.  She was a member of the DSM-5 workgroup on Sexual and Gender Identity Disorders published in May 2013. She was a health expert writer for the Globe and Mail, where she wrote a monthly column focused on sexuality. Her book, Better Sex Through Mindfulness is a scientifically-informed translation of her research on mindfulness to improve women's sexuality. She is working on her second book with self-guided mindfulness practices, with an anticipated release date in 2022. To follow Dr. Brotto please find her at www.brottolab.com, on Twitter (@DrLoriBrotto @UBCSHL @womensresearch), Instagram (@ubcshr @womensresearch) & Facebook (ubcshl). Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this episode, I speak with Dr. Jennifer J. Freyd, the Founder and President of the Center for Institutional Courage, Inc (https://www.institutionalcourage.org/), keynote speaker, author, and professor emerit of psychology with over 30 years of experience researching people and their relationships with institutions.) Dr. Freyd emphasizes how it is in our nature as human beings to be sensitive to betrayal because experiencing betrayal can be so costly. She also explains how our wiring for connection, attachment, and love can contribute to us not only feeling great shame when we are betrayed, but also may also contribute to a phenomenon she refers to as "betrayal blindness." She thoughtfully shares her research on betrayal, different types of betrayal (e.g., institutional & interpersonal betrayal), reasons we may forget about experiences of trauma or have difficulty remembering certain details, and DARVO (D - Deny, A - Attack, RVO - Reverse Victim & Offender), a strategy that can be used to deflect blame when confronted with accusations of wrongdoing. Importantly, she highlights hope-instilling aspects of her research which show us how we can refrain from engaging in DARVO regardless of whether or not we believe we did what we are being accused of doing. We also discuss specific, concrete actions we can engage in on individual, interpersonal, and institutional levels to counteract the individual and collective harm caused by DARVO and effectively navigate difficult conversations with courage, curiosity, compassion, accountability, willingness to be vulnerable, openness to believing things we may not understand, and respect for ourselves and others. I have the distinct honor and privilege of having known Dr. Freyd for many years as a mentor, colleague, and friend, and Dr. Freyd continues to be a huge source of inspiration in my life both personally and professionally. Dr. Freyd is an incredible human being and force in the world and she has taught me so much about what it really means to be courageous and to live life in accordance with our values. This episode is near and dear to my heart and felt particularly meaningful and important, so I hope you enjoy it as much as I did. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. More About Dr. Jennifer J. Freyd: Jennifer Freyd, PhD, is the Founder and President of the Center for Institutional Courage, Inc. (https://www.institutionalcourage.org/). Dr. Freyd is also a keynote speaker, author, and professor emerit of psychology with over 30 years of experience researching people and their relationships with institutions. Freyd introduced the concepts of “institutional courage,” “institutional betrayal,” “DARVO,” and “betrayal trauma.” References & Additional Resources The Center for Institutional Courage. (https://www.institutionalcourage.org/) Freyd, J. J. (2018). 10 Steps to take-- When sexual assault victims speak out, their institutions often betray them. (https://theconversation.com/when-sexual-assault-victims-speak-out-their-institutions-often-betray-them-87050) Additional information on Dr. Freyd's research and selected publications can be found here. (https://dynamic.uoregon.edu/jjf/) Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this episode, I speak with Dr. Robyn Walser, a warm-hearted soul with so much wisdom to share, about ways we can change our relationship to painful life experiences in order to move more freely in our lives. We talk about how living life with vitality, rather than focusing primarily on getting rid of certain symptoms, can help us meet painful emotions like anxiety and grief without shame and self-blame. We also discuss how mindfulness and compassion can help us meet human experiences with acceptance, so that we can still go on to create meaning and value in our lives even with significant stress, trauma, and loss. Importantly, we talk about ways we can not only clarify our own values and distinguish which values are truly ours from those that we've been conditioned to uphold, but also navigate conflicts in values, especially in the context of relationships and the broader systems in which we operate. We end with a brief mindfulness exercise, illustrating one way our joy can help connect us to the core values that matter to us most. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. About Dr. Robyn Walser: Dr. Robin Walser is the director of TL consultation services (http://www.tlconsultationservices.com) and co-director of the Bay Area Trauma Recovery Center (https://www.traumarecoveryclinic.org). She is also staff at the National Center for Posttraumatic Stress Disorder in the Dissemination and Training Division (https://www.ptsd.va.gov/about/divisions/dissemination/walser_r.asp). She is also a licensed psychologist, and maintains an international training, consulting and therapy practice. She is an expert in Acceptance and Commitment Therapy or ACT, and has co-authored five books on ACT and a sixth book, which has recently been published, called "The Heart of ACT," which she has authored on her own. Some of her other books include ACT for moral injury, ACT for anger (a self-help book soon to be released), as well as a book on Learning ACT. Dr. Walser also has expertise in traumatic stress and substance abuse and has authored a number of articles and chapters and books on these topics. Please see below for a selection of Dr. Walser's incredible books.   My FREE 4-part video series called "The Science & Soul of Building Resilience" can be found here(https://unique-trader-1040.ck.page/0a3a623dbd). This series is meant to help you enhance key pillars of resilience that can help us all navigate inevitable life stress with more ease and skill. I chose to focus on these specific pillars of resilience because they can help us address some of the most common struggles I see in my clients – anxiety, self-doubt, lack of direction or sense of self, disconnection from larger meaning & purpose, and self-criticism. Similar to the spirit of this podcast, this series integrates science-backed strategies from psychology with tools from ancient wisdom like yoga and meditation, to present skills over the course of this series that can be used and integrated into daily life. I hope you check it out and please share it with others as you feel inspired. For more information, tools, and strategies, please follow @drfoynes on Instagram. References & Additional Resources Walser, R. D. & O'Connell, M. (2021). The ACT Workbook for Anger: Manage Emotions and Take Back Your Life with Acceptance and Commitment Therapy. New Harbinger Publications. Walser, R. D. (2019). The Heart of ACT: Developing a Flexible, Process-Based, and Client-Centered Practice Using Acceptance and Commitment Therapy. New Harbinger Publications. Evans, W. R., Walser, R. D., Drescher, K. D., & Farnsworth, J. K. (2020). The Moral Injury Workbook: Acceptance and Commitment Therapy Skills for Moving Beyond Shame, Anger, and Trauma to Reclaim Your Values. New Harbinger Publications. Nieuwsma, J. A, Walser, R. D., Hayes, S. C. (2016). ACT for Clergy and Pastoral Counselors Using Acceptance and Commitment Therapy to Bridge Psychological and Spiritual Care. New Harbinger Publications. Walser, R. D., & Westrup, D. (2009). The mindful couple: How acceptance and mindfulness can lead you to the love you want. New Harbinger Publication Luoma, J. B., Hayes, S. C., & Walser, R. D. (2007). Learning ACT: An acceptance & commitment therapy skills-training manual for therapists. New Harbinger Publications. Walser, R. D., & Westrup, D. (2007). Acceptance and commitment therapy for the treatment of post-traumatic stress disorder and trauma-related problems: A practitioner's guide to using mindfulness and acceptance strategies. New Harbinger Publications. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this episode, I highlight different dynamics in our families of origin and ways they contribute to the development of certain patterns that help us survive and/or get our needs met, yet also can cause problems in our lives in adulthood (e.g., in terms of relationships, sense of self, responses to our emotions and ways of expressing them, etc.). Specifically, I focus on specific patterns and tendencies that can emerge from our family's style of conflict resolution, use of criticism, values related to emotions and their expression, level of nurturance or caregiving, grief and stress, family secrets and elements of betrayal, and the amount of crisis, chaos, and disorganization present.   For each pattern, I share important functions it may serve as well as ways in which it can be unhelpful, in order to help increase our awareness of the impacts of these patterns so that we can be living from a place of intentional choice rather than out of habit or from an autopilot mode based on our prior conditioning and learning. In addition, I offer some key questions and considerations that can serve as journal prompts or self-reflection questions to help you consider more deeply how these patterns might operate in your life and to foster curiosity about ways in which they do and don't serve you. This process of self-inquiry can promote self-compassionate understanding of the origins of these patterns as well as support us in identifying what we might want to shift in our lives and how to begin or continue the process of letting go of what no longer serves us. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this episode, I speak with Laura Lu (@themindhealthspot) about patriarchy and capitalism and the ways in which we are all affected by these systems as well as concrete actions we can take to heal from their harmful effects. We highlight several core problems that we have observed in ourselves, loved ones, clients, and communities stemming from these systems and share possible tools and strategies to not only promote individual and collective healing, but also to deconstruct, dismantle, and rail against these systems, from the inside out. Some of the messages and ideals that we often internalize from these systems and that get reinforced by them that we address in the episode include 1) narrow definitions of worth; 2) an over-emphasis on appearance and unrealistic definitions of beauty; 3) negative comparisons & hierarchy/competition; 4) harmful stereotypes; 5) not investing in ourselves or our communities because we feel like we aren't good enough; 6) fitting into prescribed molds, values, or mores rather than speaking our truth and being who we really are; 7) imposter syndrome; 8) ignoring intuition; 9) suppressing emotion and invalidating our feelings; 10) not observing limits or tending to our own needs; 11) self-blame; 12) perfectionism; and 13) productivity. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. To connect more with Laura Lu find her main instagram account @themindhealthspot(https://www.instagram.com/themindhealthspot/) as well as an Instagram account she co-moderates that is dedicated to the intersection of social justice and mental health @thealliedminds.co (https://www.instagram.com/thealliedminds.co/). More about Laura: Laura is a graduate student studying clinical psychology in San Francisco, California, and currently resides in Vancouver, Canada. She is originally from Taiwan and immigrated to Canada at a young age. She graduated from the University of British Columbia in Vancouver, Canada in 2017 and has since worked in research settings in infant language development, bilingualism, and ADHD. She has also worked in clinical settings in ADHD, autism spectrum disorder, and patients with HIV/AIDS. Last year, her practicum was at a clinic where she worked with clients with a variety of mental health challenges, including but not limited to: depression, anxiety, cultural identity, agoraphobia, panic disorder, ADHD, suicidality, body image and relationship issues. This year, she is an intern at a community mental health clinic working with clients with anxiety, depression, self-esteem issues, parenting challenges, sensory processing disorders, OCD, gender identity transitions, and stress. She also facilitates group therapy for trauma survivors of domestic violence. Due to both her personal, academic, and professional experiences, Laura is passionate about incorporating a culturally-sensitive lens on mental health. Right now, Laura is conducting research looking at the effects of adult and child trauma, trauma treatments, and intergenerational trauma (trauma that is passed down from generation to generation). Laura is dedicated to mental health advocacy, posts about mental wellness tips and musings on Instagram, and is a guest speaker for a variety of workshops on mental health. Laura is committed to helping others thrive in mental wellness through tools such as mindfulness, grounding, self-compassion, somatic attunement, and exploring feelings. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this episode, I have a heartfelt and candid conversation with Leslie Rangel (@newsyogi), a journalist and yoga teacher, about the ways in which high-stress jobs like journalism can disconnect us from our deeper sense of meaning and purpose. We discuss ways that we can promote self-care & healing in order to come home to ourselves, to remember who we really are and why we do what we do professionally. We highlight specific practices that can be integrated into our daily lives (e.g., yoga, breath work, mantra, work-life balance, mindfulness, cooking) that not only can prevent burnout, but also foster a sense of grounding that can help us understand how we're really doing and ways to respond with compassion and nurturance. As Leslie says, "If you don't know how your body is feeling, you don't know what your body needs." We talk about ways in which exposure to stress and trauma can show up in our bodies and the importance of acknowledging when we're struggling, with acceptance and without judgment. Leslie also shares her personal journey regarding the ways in which yoga has helped her cope with stress and trauma in the workplace & heal her relationship with her body, emphasizing how this capacity for healing exists within us all. Important Note: Our conversation about trauma and body image does include references to self-harm urges, so please listen at your discretion. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. To connect more with Leslie you can find her on instagram @thenewsyogi (https://www.instagram.com/thenewsyogi/) or her website (https://thenewsyogi.com/about/). Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

Many of us have heard people say things like, “try not to judge yourself so much” or “let go of your judgments." While we may intellectually recognize that judgments may not be all that helpful, we do not always feel well-grounded in why letting go of judgments is so important, or clear about what to do instead of judging. In this episode we talk about: 1) what makes a judgment a judgment and how judgmental statements differ from nonjudgmental ones, 2) the ways in which judgments can both help and harm us, 3) research supporting the importance of working toward more of a nonjudgmental stance, 4) specific, concrete strategies for responding to judgments effectively and shifting our relationship to judging. We end with a brief mindful practice that walks us through key steps involved in working toward a nonjudgmental stance in a specific area of our lives in which we are noticing judgment. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. Additional resources Shallcross, A. J., Troy, A. S., Boland, M., & Mauss, I. B. (2010). Let it be: Accepting negative emotional experiences predicts decreased negative affect and depressive symptoms. Behaviour Research and Therapy, 48(9), 921-929. Geurtzen, N., Scholte, R. H., Engels, R. C., Tak, Y. R., & van Zundert, R. M. (2015). Association between mindful parenting and adolescents' internalizing problems: non-judgmental acceptance of parenting as core element. Journal of Child and Family Studies, 24(4), 1117-1128. Pepping, C. A., O'Donovan, A., & Davis, P. J. (2013). The positive effects of mindfulness on self-esteem. The Journal of Positive Psychology, 8(5), 376-386. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this episode, I focus on concrete ways we can find our center ~ ways we can access a grounded sense of safety, stability, security, & soothing ~ even in really difficult times where we may be overwhelmed with stress, grief, fatigue, and pain. While we can and do access grounding through our body, full grounding doesn't just involve the physical body. Thus, finding our center is a holistic process ~ involving body, mind, heart, & spirit ~ and one that can be unifying and create wholeness. We focus on four categories of grounding, informed by my understanding of western psychological principles, yoga philosophy & Ayurveda. For example, we discuss 1) body-based grounding practices (e.g., grounding through the senses, mindful movement & specific yoga postures, food, spices, & nutrition), 2) specific breath practices that regulate the nervous system and stabilize our physiology, 3) cognitive strategies (e.g., imagery, dialectical thinking, self-compassion), and 4) through lifestyle and routine. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this week's episode, I had the deep honor of speaking with Rona Fernandez, a 2nd generation Filipino-American, about her grief journey and the death of her beloved daughter Naima. She highlighted ways that various "containers" can support our grief process (e.g., space, time, nature, ritual, writing, art, sharing memories, social media, meaningful support and connection). She also offered some specific examples of ways in which we can explore and cultivate our own containers, especially when existing structures are not in place or do not resonate with us. Rona reads an excerpt from her powerful writing, "The Ritual," and shares how holding space for grief is important for both individual and collective healing. We also talk about ways we can fully support one another in grief rather than bypassing or adding to the burden of each other's grief, including being mindful of "grief dumping" without permission, and finding ways to repair when we misattune or unintentionally hurt people who are grieving. Rona is an incredible light in the world whose work, writing, compassionate advocacy, and unbounded love for her daughter, Naima, continues to promote healing not just for bereaved parents, but for us all. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. More about Rona: Rona Fernandez (https://ronafernandez.com/) is a writer, dancer, fundraiser, activist, wife and #stillmother (a mother with no living children) who lives in the San Francisco Bay Area. Her writing has appeared in publications such as The Rumpus, The Colored Lens, Devilfish Review and the Grassroots Fundraising Journal, as well as the groundbreaking anthology What God is Honored Here: An Anthology on Miscarriage and Infant Loss, the first collection of writings by Native women and women of color on this topic. Rona is an alumna of the VONA/Voices workshop for writers of color, the Macondo Writers Workshop and the Tin House novel workshops. She is currently at work on a climate fiction novel set in the near future in California. You can find her on Twitter (https://twitter.com/ronagirl) and Medium(https://medium.com/@ronafernandez). References & Additional Resources What God is Honored Here (https://www.upress.umn.edu/book-division/books/what-god-is-honored-here) At a Loss: Finding Your Way After Miscarriage, Stillbirth of Infant Death by Donna Rothert, PhD. She also has a blog (http://seeingthestrals.com/). Rona's web site (https://ronafernandez.com/) which includes her blog and some pieces about grief and baby loss Tear Soup: A Recipe for Healing After Loss (https://www.barnesandnoble.com/w/tear-soup-pat-schwiebert/1101968561) Still Mothers web site (http://www.stillmothers.com/) and Facebook page. There are several Still Mothers (https://www.facebook.com/wearestillmothers/) support groups on Facebook that are only open to mothers with no living children. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this week's episode I discuss the gut-microbiome-brain axis and how it affects different aspects of our health and well-being. I begin by talking about the how the microbiome is one of the five natural defense systems in the body and ways that it is impacted by the foods we eat and how we digest them. I also highlight the impact of an imbalanced microbiome on a host of mental and physical health problems in ourselves, as well as its impact intergenerationally.  Throughout this episode I highlight scientific research that demonstrates the connection between our gut and our brain – emotionally and physiologically - and weave in evidence-based principles and strategies drawn from Eastern and Western medicine for taking care of this gut-microbiome-axis in order to promote longevity, holistic wellness, and healing. I close with a brief mindfulness practice intended to help ground us before and/or after meals, and to enhance awareness of the internal emotions, sensations, and thoughts we may be experiencing and bringing in to mealtime, in order to enhance our ability to digest and more fully process foods and their nutrients. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. References & Additional Resources Bear, T. L., Dalziel, J. E., Coad, J., Roy, N. C., Butts, C. A., & Gopal, P. K. (2020). The role of the gut microbiota in dietary interventions for depression and anxiety. Advances in Nutrition, 11(4), 890-907. Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nature reviews neuroscience, 13(10), 701-712. Li, William W. Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. Hachette UK, 2019. Mayer, E. (2018). The mind-gut connection: How the hidden conversation within our bodies impacts our mood, our choices, and our overall health. HarperCollins. Sanada, K., Nakajima, S., Kurokawa, S., Barceló-Soler, A., Ikuse, D., Hirata, A., ... & Kishimoto, T. (2020). Gut microbiota and major depressive disorder: A systematic review and meta-analysis. Journal of affective disorders, 266, 1-13. Simpson, C. A., Diaz-Arteche, C., Eliby, D., Schwartz, O. S., Simmons, J. G., & Cowan, C. S. (2020). The gut microbiota in anxiety and depression–A systematic review. Clinical Psychology Review, 101943. Yang, B., Wei, J., Ju, P., & Chen, J. (2019). Effects of regulating intestinal microbiota on anxiety symptoms: a systematic review. General psychiatry, 32(2). Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.  

In this episode, I speak with Amy Wright Glenn about what it means to live in a grief-denying, grief-phobic culture, and steps we can take to work toward shifting this culture. We also talk about grieving losses that don't involve a physical death (e.g., estrangements, challenging relationships with caregivers, loved ones with mental health challenges, visions for who we think we might have been had it not been for trauma and other adverse life experiences) and how these losses can get encoded in our memories and stored in our bodies even if they occurred at an early age. We also discuss how our early models for relating to emotions affect our own processing of grief and relationship to grieving. We also talk about the intersection of grief and gratitude, and how the two can co-exist without gratitude bypassing or minimizing the genuine pain of grief and loss. Amy Wright Glenn earned her MA in Religion and Education from Teachers College, Columbia University. She taught for eleven years in The Religion and Philosophy Department at The Lawrenceville School in New Jersey earning the Dunbar Abston Jr. Chair for Teaching Excellence. Amy is a Kripalu Yoga teacher, (CD)DONA birth doula, hospital chaplain, Birthing Mama® Prenatal Yoga and  Wellness Teacher Trainer and a regular contributor to PhillyVoice wherein she writes on mindfulness, spirituality, parenting, ethics, birthing, and dying. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. More about Amy: Amy is the founder of the Institute for the Study of Birth, Breath, and Death (https://birthbreathanddeath.com) and the author of Birth, Breath, and Death: Meditations on Motherhood, Chaplaincy, and Life as a Doula and Holding Space: On Loving, Dying, and Letting Go. To connect further with Amy, follow her on IG (@birthbreathanddeath or @amy_wright_glenn). Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In today's episode, I speak with Ivy Ingram, an Ayurvedic Practitioner and yoga teacher, about the wisdom and science of Ayurveda. Ayurveda is one of the world's oldest holistic healing system's and originated in India over 5,000 years ago. We highlight specific Ayurvedic tools for managing stress and supporting and maintaining true balance and alignment in our lives, including how to take a preventative approach to health and healing. We describe Ayurveda's teachings regarding our constitutions and ways that learning about our constitutions can help us harmonize with our internal rhythms and those of nature. And if you have every experienced that 2-4pm crash, or the "tired but wired" or "second wind" feeling around 10pm, we encourage you to tune in to learn more about what Ayurveda recommends in these situations. Importantly, we talk about ways Ayurveda can empower us to shape the path of our own health and healing through listening both to the guidance of our inner wisdom and to nature. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. About Ivy: Ivy Ingram is an Ayurveda Practitioner and yoga teacher offering education and natural support for digestive issues, stress management, women's health and other concerns. With a master's degree in Counseling Psychology, she has been helping clients experience deeper health and healing for over 17 years. She is a former faculty member of the Ayurvedic Institute in New Mexico under the direction of Dr. Vasant Lad. She received her Ayurveda Practitioner certification from Dr. Lad in 2014 after an intensive 2-year clinical training program. She also studied Ayurveda in southern India for 6 months and returns almost every year for further training with her primary teachers there. A certified 500-hour advanced yoga teacher, Ivy began teaching yoga in 2002 after completing two 200-hour yoga teacher trainings, one with Integrative Yoga Therapy and one with Kripalu Yoga Center. She completed a 300-hour advanced teacher training in Ayuryoga at the Ayurvedic Institute, integrating the principles of Ayurveda and yoga as healing practices. She has also completed professional coach training with Presence-Based Coaching. A dedicated student of Vedic chant and Sanskrit, Ivy is fascinated by the power of sound, poetry and the spoken word in healing. To connect with Ivy, find her on Instagram @ivyingramhealth or on her website: www.ivyingram.com. References & Additional Resources O'Donnell, Kate. (2020) The Everyday Ayurveda Guide to Self-Care: Rhythms, Routines, and Home Remedies for Natural Healing. Shambhala. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this week's episode, I focus on self-forgiveness from both a psychological and contemplative/meditative perspective: what it means to self-forgive and ways we can practice self-forgiveness. I share some of the psychological research to date on the benefits of self-forgiveness and then draw on this research to discuss some specific strategies for engaging in the practice of self-forgiveness: 1) acknowledgement and accountability; 2) self-understanding through the lens of self-compassion; 3) intra- and interpersonal amends-making and repair; and 4) committed action. I end with a guided meditation focused on self-forgiveness that incorporates many of these strategies. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room. References & Additional Resources Cornish, M. A., & Wade, N. G. (2015a). A therapeutic model of self-forgiveness with intervention strategies for counselors. Journal of Counseling & Development, 93, 96–104. Enright, R. D. (1996). Counseling within the forgiveness triad: On forgiving, receiving forgiveness, and self‐forgiveness. Counseling and values, 40(2), 107-126. Jacinto, G. A., & Edwards, B. L. (2011). Therapeutic stages of forgiveness and self-forgiveness. Journal of Human Behavior in the Social Environment, 21(4), 423–437. Pelucchi S, Paleari FG, Regalia C, Fincham FD. Self-forgiveness in romantic relationships: It matters to both of us. J Fam Psychol. 2013;27(4):541-549.  Peterson SJ, Van Tongeren DR, Womack SD, Hook JN, Davis DE, Griffin BJ. The benefits of self-forgiveness on mental health: Evidence from correlational and experimental research. J Posit Psychol. 2017;12(2):159-168.  Rasmussen KR, Stackhouse M, Boon SD, Comstock K, Ross R. Meta-analytic connections between forgiveness and health: The moderating effects of forgiveness-related distinctions. Psychol Health. 2019;34(5):515-534. Whited MC, Wheat AL, Larkin KT. The influence of forgiveness and apology on cardiovascular reactivity and recovery in response to mental stress. J Behav Med. 2010;33(4):293-304. Woodyatt, L., Worthington, E. L., Wenzel, M., & Griffin, B. J. (2017). Orientation to the psychology of self-forgiveness. In Handbook of the psychology of self-forgiveness (pp. 3-16). Springer, Cham. Worthington, E. L., Jr. (2013). Moving forward: Six steps to forgiving yourself and breaking free from the past. Colorado Springs, CO: WaterBrook Press.

In this episode I talk about envy and the ways in which we can learn from its wisdom. I begin by talking about the neuroscience of envy and the ways in which it serves an important purpose in our lives, even though envy can be extremely painful and has its potential harms and costs. When we know how to work with and learn from envy, we can relate to it in a way that helps us meet unmet needs and live in closer alignment with ourselves and our values. In addition to offering some key strategies that can help envy become a less dominant force in our lives, I'll also share a meditation that I created focused on learning from the wisdom of envy. I hope this meditation will support you in navigating envy when it shows up in your life. Although I invite you to listen to the whole episode in order to help contextualize the meditation and understand the intention of each component, the meditation begins at 45:58. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. References & Additional Resources Kristal, A. C., O'Brien, E., & Caruso, E. M. (2019). Yesterday's news: A temporal discontinuity in the sting of inferiority. Psychological science, 30(5), 643-656. Takahashi, H., Kato, M., Matsuura, M., Mobbs, D., Suhara, T., & Okubo, Y. (2009). When Your Gain Is My Pain and Your Pain Is My Gain: Neural Correlates of Envy and Schadenfreude Science, 323 (5916), 937-939. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In this week's episode I talk with Einat Peled-Katz about ways in which we can seek greater alignment with our values and the truest versions of ourselves through our yoga practice. We explore not just the physical practice of yoga (asana), but the 8-limbed path of yoga, and ways in which each of these limbs can give us an opportunity to cultivate this practice of living in alignment. We also talk about yoga asana as a mirror that can help us learn more about ourselves. Through personal examples, we discuss how yoga asana can shine a light on how we are showing up in our lives off the mat and help us work through intense emotions. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. More about Einat: Einat is a native of Israel. She grew up as a classically trained violinist and later served as an army officer.  She took her first yoga class in Boston in 2006 and for the first time discovered a physical activity which she actually liked. As her body grew stronger and more flexible yoga became a daily practice. The practice was a revelation. The experience of being embodied provided a means of self-exploration and discovery, and also allowed her to express herself creatively once again, something that was missing from her life for far too long. Yoga brought her balance, clarity and strength. It led her back to herself, but also placed her right at the starting line of a lifelong practice. Previously, she suffered from stage anxiety that caused her to set aside her violin.  Practicing yoga, not just asana, but the study of the teachings, helped her transform her old fears into opportunities for growth and courage. These days she loves playing violin with her two kids and husband. Einat's teachers include Natasha Rizopolous, Patricia Walden, Barbara Benagh, and Jane Cargill. You can connect more with Einat via instagram (@einatpk) or her website: https://www.einatpeledkatz.com/welcome References & Additional Resources Easwaran, E. (2017). The Bhagavad Gita for daily living. Mitchell, S. (2007). Bhagavad Gita: A new translation. Harmony. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In today's episode, I focus on a 5-step approach for observing limits (which some people refer to as setting boundaries) and the ways in which this approach is not only a practice of self-care that can prevent burnout, but also a practice of resilience-building that fosters empowerment, compassion, and alignment with ourselves and our values. In addition to helping us care for ourselves and attend to our needs, observing limits is a necessary part of being in relationship with others and nurturing relationship health. To this end, I discuss practical strategies related to 1) identifying our limits and knowing when they've been crossed, 2) expressing our limits to others in compassionate ways that maximize our chances of getting our needs met, and 3) concrete tips for addressing some of the most common barriers that can arise. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. References & Additional Resources Hoffman, P. D., Fruzzetti, A., & Swenson, C. (1999). Dialectical Behavior Therapy‐Family Skills Training. Family process, 38(4), 399-414. Rosenberg, M. B., & Chopra, D. (2015). Nonviolent communication: A language of life: Life-changing tools for healthy relationships. PuddleDancer Press. Rosenberg, M. (2012). Living nonviolent communication: Practical tools to connect and communicate skillfully in every situation. Sounds True. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitue for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

On today's episode I talk with Justine Dawson, an incredibly inspiring and powerful force in the world of mindfulness, meditation, and the erotic. We highlight how difficulties and stuck points in sex often parallel the broader landscapes of our lives, and ways in which we can learn from our sex lives to deepen our knowledge of ourselves. We also talk about ways that we can cultivate a sense of self-trust, inner wisdom, and self-intimacy to enhance the power and aliveness we experience in both sex and life. We also discuss conditioning related to how we think about sex, express ourselves sexually, and feel about ourselves as sexual beings and ways in which we can break free from these effects to feel more empowered, aligned and fulfilled. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. Justine Dawson is a teacher and guide of mindfulness and the erotic. A 23-year practitioner of Insight meditation, she completed her five-year teacher training with Jack Kornfield in 2012. In addition to her education in mindfulness psychology, Justine has devoted over 13 years to practice and teaching in the realms of the erotic - sex, desire, self expression and connection. She has taught throughout the US and Europe, establishing and guiding communities of practice, as well supporting mindfulness retreats at venerable American spiritual institutions. From the inside out Justine works with people to dismantle the shame, fear and judgment that prevents them from intimacy with all aspects of life. She is a translator between worlds, bridging the rational and instinctual, mind and body, desire and responsibility. Justine is currently keeping it real in Los Angeles, CA where she teaches at Insight LA, and maintains a private practice working with individuals and couples. You can find her at justinedawson.com and on IG @justineadawson. References & Additional Resources Audre Lorde reads "Uses of the Erotic: The Erotic as Power" Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitute for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In today's episode, I discuss two sets of relationship and communication patterns that have been identified by scientific research to have a harmful effect. I also share 6 key strategies that can be used not only to skillfully respond to these patterns, but also to change them in meaningful ways. Enhancing the quality of our relationships involves both identifying these patterns more clearly in the moment and having a concrete sense of how to effectively respond when they do arise. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. References & Additional Resources Fruzzetti, A. (2006). The high-conflict couple: A dialectical behavior therapy guide to finding peace, intimacy, and validation. New Harbinger Publications. Gottman, J. M. (2011). The science of trust: Emotional attunement for couples. WW Norton & Company. Johnson, S. (2008). Hold me tight: Seven conversations for a lifetime of love. Little, Brown Spark. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitue for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In today's episode, we focus on what it means on a practical level to "let go" of behaviors, thought patterns, and relationships that are no longer serving us and how we can embark upon this process in a personalized, realistic, and concrete way. In addition to defining "letting go" and framing it as a practice, I highlight some key elements that are involved in the practice of letting go, including clarity, radical acceptance, and compassion, and key findings from neuroscience research that can inform and support our letting go process. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. References & Additional Resources Cramer, S. C., Sur, M., Dobkin, B. H., O'brien, C., Sanger, T. D., Trojanowski, J. Q., ... & Chen, W. G. (2011). Harnessing neuroplasticity for clinical applications. Brain, 134(6), 1591-1609. Demarin, V., & MOROVIĆ, S. (2014). Neuroplasticity. Periodicum biologorum, 116(2), 209-211. Hanson, R. (2020). Neurodharma: New Science, Ancient Wisdom, and Seven Practices of the Highest Happiness. Harmony. Hanson, R., & Hanson, F. (2020). Resilient: How to grow an unshakable core of calm, strength, and happiness. Harmony. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitue for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

In today's episode, we focus on the importance of values, intentions, and goals in creating meaningful changes in our lives. We begin by clarifying the differences between values, intentions, and goals and highlighting how all three are important and interrelated agents of change. Together, they have a synergistic effect and are more powerful than any one element on its own. We'll also hone in on 7 key strategies for approaching a change-oriented process and effectively achieving the changes we desire in a way that is purpose-driven, sustainable, and grounded in the real practicalities of our lives. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. References & Additional Resources Doran, G. T. (1981). There's a SMART way to write management's goals and objectives." and Miller. Arthur F. & Cunningham, James A" How to avoid costly job mismatches" Management Review, 70(11). Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitue for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.

On today's episode we discuss important findings from scientific research that can deepen our understanding of grief and help us work toward a compassionate conceptualization of grief and the purpose it serves in our lives. We also focus on 5 key considerations that can not only support us as we navigate grief individually and collectively but also enhance the support and solace we offer to others who are grieving. To connect more with Dr. Foynes: Check out the free 4-part video series on building resilience: https://melissafoynes.com/free-series 1:1 Coaching Program: https://melissafoynes.com/1-1-program Follow @drfoynes on Instagram. References & Additional Resources https://www.cnn.com/2018/08/10/us/orca-whale-still-carrying-dead-baby-trnd/index.html Stroebe, M., & Schut, H. (2010). The Dual Process Model of Coping with Bereavement: A decade on. Omega: Journal of Death and Dying, 61(4), 273–289.  Wolfelt, A. (2018). Grief Day by Day: Simple, Everyday Practices to Help Yourself Survive and Thrive. Companion Press: Fort Collins, CO. Cacciatore, J., & Flint, M. (2012). ATTEND: Toward a mindfulness-based bereavement care model. Death studies, 36(1), 61-82. Please note that the information provided in this episode does not constitute professional advice or therapy, mental health services, or health care services, and is not intended to serve as a substitue for professional advice or services. If you are struggling with a mental health crisis or need immediate assistance, please call 911 or go to your nearest emergency room.