Emily's journey into mindfulness began with a serendipitous encounter while traveling through South America, which sparked a deep curiosity about yoga and its potential to manage anxiety. Her path took her from connecting with her Venezuelan roots to a transformative study experience at a Sivananda ashram in India. Her story is a testament to adaptability, as she embraced both traditional teachings and the invigorating challenge of teaching hot vinyasa yoga back in the U.S. Emily's experiences reveal the profound impact of yoga and mindfulness in navigating life's twists and turns, painting a vivid picture of inner peace and resilience.

Join Carly Jean Puch on this enlightening episode of Mindfulness Monday, where we explore not just Emily's journey but also delve into Dr. Amit Sood's innovative "Meditation 2.0." By focusing attention on nature and everyday activities like cooking or painting, we discuss how mindfulness can be seamlessly integrated into daily life. Personal stories of managing stress through massage therapy and the importance of personal practices like neurographic art and spending time in nature underscore the conversation. Listen as we reflect on the power of shared empathy, goodwill, and the mindful appreciation of life's simple pleasures.

Unleash the power of a simple shake to unlock a calmer, more connected version of yourself. This week's Mindfulness Monday with Carly Jean Puch introduces the transformative practice of shaking meditation. Inspired by trauma expert Peter Levine and nature’s own stress-relief methods, we explore how a natural movement often forgotten by humans can be a game-changer for our mental well-being. Discover how shaking can reset your nervous system, boost mindfulness, and even mirror the intuitive healing practices found in the animal kingdom.

Join me as we navigate through this potent method of stress release, offering both quick desk-friendly variations and more immersive sessions. Together, we'll engage with a practice that requires nothing but your willingness to move and let go. Whether you’re sitting at your desk or have space to shake it out fully, this episode guides you through the steps to release tension and clear the mental cobwebs.

Growing up in a house filled with the vibrant sounds of the Beatles and jazz legends like Duke Ellington, music became a lifelong companion and teacher. On this episode of Mindfulness Monday, I sit down with Pete, a cherished musician from our community, as we explore how those early musical experiences shaped his journey. From strumming a guitar in high school bands to the soulful reunion shows that bring old friends together, Pete's story is a testament to the power of music to connect us to people and moments that shape our lives. We reminisce about unforgettable concerts and the friendships forged in the harmonies of life's soundtrack, revealing music's role as a universal thread in our shared human experience.

We also journey into the world of mindfulness, spirituality, and the profound beauty of nature. He shares personal reflections on Zen meditation, Stoic wisdom, and the spiritual insights gleaned from sacred texts, which have deepened my connection to the world around me. Our conversation touches on the transformative power of gratitude, the healing process of forgiveness, and the simple magic found in everyday interactions. By choosing positivity and recognizing the interconnectedness of our communities, even the smallest acts can ripple outward, creating a more compassionate world. As we explore these themes, we invite you to reflect on your own journey and the small, meaningful victories that mindfulness can bring to your life.

Guest Bio: Pete was born and raised in Fargo ND where his initial music education and early performances occurred. He graduated from St. John's University in Collegeville MN where he was introduced to writings and teaching of various philosophical, spiritual and religious disciplines which led to a lifetime of study and practice of mindfulness. Now living in Grand Marais, Pete performs in the Cook County area as a part of continuing mindfulness practice.

Discover the power of Brahmari Pranayama, or bee breath, in this week's episode of Mindfulness Monday with your host, Carly Jean Puch. With hopes of relieving tension and enriches mindfulness, Carly guides you through this soothing breathwork inspired by the black bee of India. Whether you're grappling with stress, anxiety, or simply seeking a refreshing pause in your busy day, bee breath offers a gentle, yet powerful way to calm your mind and boost your energy.

Carly's step-by-step guidance ensures that you find the version of bee breath that suits your needs, whether you're practicing solo or introducing mindfulness to the young ones in your life. From covering your ears for an intensified experience to simply enjoying the hum of each exhale, this practice is versatile and accessible. Listen as she helps you settle into a comfortable space, focus on your breath, and discover the magic of intentional humming. Join us as we embrace this simple yet profound breathwork practice, inviting peace and focus into our everyday lives.

On this week's episode, guest Zahir Orest, shares personal insights, highlighting the joy in being fully immersed in the moment and the cultural nuances that shape our self-perception. Zahir helps unpack a fascinating anecdote about the Dalai Lama's astonishment at the Western inclination towards self-criticism, contrasted with Tibetan perspectives that are much more forgiving. Our exploration is enriched with the metaphor of creating a trail in meditation, emphasizing how consistency and compassion can help ease the journey toward mindfulness.

Our discussion also touches on how historical teachings, such as those from Sufi traditions, can be beautifully woven into modern life to enrich our spiritual journeys. We advocate for approachable, short meditation practices, revealing how even one-minute sessions can significantly enhance mindfulness. The episode journeys through spiritual exploration, showcasing how diverse practices, from Zen macrobiotics to Sufism, can transform our experiences and foster community connections. Through shared spiritual practices, we discover the profound ripple effect that personal mindfulness can have on our broader interactions, reinforcing the idea that spirituality is best shared and can greatly influence our collective lives.

Guest Bio: Zahir Orest was born in London England to Ukrainian refugees from the genocidal devastation of Ukraine by the Russians and the Germans before and during World War II. Drawn deeply to spirituality, he wandered into many different houses of worship from African-American churches, Jewish synagogues, Roman Catholic and evangelical churches, etc. Many of his childhood friends were drawn to Islam through the Nation of Islam. Through his college years, he worked in various recording studios as an apprentice engineer. This also was influential as there was a deep cultural/artistic shift evolving in culture.

He began serious study in the Ruhaniat, which being a universal path, amplified my childhood tendencies of studying/exploring in various traditions. On his way to becoming a senior teacher in the Ruhaniat, he studied in various Sufi orders (including those more traditional Islamic-based), Tibetan Buddhism, Zen Buddhism, contemporary African-American Islam, Judiasm, yoga, and mystical Christianity. Pilgrimages included visiting holy sites of Sufis (Chistiyya & Inayyati Sufis) in India and extensive travels in Turkey meeting, praying and studying with Sufi orders there: Mevlevi (whirling dervishes), Qadiriyya (howling dervishes), Naqshibandiyya, Helveti-Jerrahi, etc.) Currently, Zahir is a somewhat retired as a traveling senior Sufi teacher, and hosts a weekly Zen-flavored meditation gathering 7 PM Wednesday evenings at Two Birds studio in Grand Marais.

Ever felt like traditional meditation just isn't your style? You’re not alone! Many people find the idea of sitting still, focusing solely on their breath, a bit intimidating. That's why this week I'm talking about moving meditations. Imagine incorporating mindfulness into your daily strolls or even a quick walk around your house, transforming these ordinary moments into profound practices of presence. With moving meditations, we let go of the need to be still and silent, and instead embrace the rhythm of our steps and the world around us.

Join me, as we break down the barriers to mindfulness and explore this dynamic form of meditation that invites motion and engagement with all your senses. We'll start by tuning into our breath, then awaken our awareness to the sounds, sights, and scents that surround us as we move. Whether you’re walking through a bustling city or taking a quiet path in nature, these practices offer a fresh perspective on meditation. Embrace this invitation to explore mindfulness in motion and discover how it can aid in your journey to a more mindful life.

Ever wondered how or even if, mindfulness can transform both advocacy work and personal growth? Together with my guest, Ed Heisler, a fellow advocate and mindfulness enthusiast, we unpack the critical role mindfulness plays in reducing harm and sustaining our work. Our candid discussion covers the evolving awareness of mindfulness across various fields, as well as the complex narratives surrounding family histories that hold both hurt and hope.

Join us as we journey through the paths of self-discovery, highlighting yoga and storytelling as powerful allies in healing. We reflect on the warmth and resilience found in small-town communities, cherishing the beauty of distinct seasons and the connections they cultivate. Personal anecdotes of finding joy in familiar places and the shared experiences of harsh winters and cozy cafes bring this conversation to life. Embrace the rhythm and resilience of community spirit and discover how mindfulness can bridge diverse beliefs and values, offering joy and connection in unexpected places.

Guest Bio: At the very core of his being, Ed is a storyteller and healer whose practice and teaching is rooted in curiosity, love, joyful learning with others, and his own journey with healing and spirit reconnection. With a background in violence prevention and peacemaking, Ed’s daily work focuses on nourishing individual and community connection to spirit, healing, and wholeness as a pathway to interdependent thriving for future generations–and ourselves. Ed (Koshin) Heisler was Ordained as a Rinzai Zen Priest in Anko-in, an Independent Branch Temple of Chozen-ji by Norma Ryuko Kaweloku Wong Roshi in 2022. He loves learning and sharing spirit and wholeness practices with others. Ed’s core practices include Zazen (meditation), Kado (flower arrangement), Ten Step Tai Ji, Okyo (Chanting), Shodo (Calligraphy), Reiki, and everyday storytelling that connects the depths of our wisdom, ancestors, and spirit.

Join me as we explore how gratitude can profoundly impact your mental, physical, and social well-being. In this episode of Mindfulness Monday, I take you on a journey through the science behind gratitude, revealing how it can boost your mood, enhance your immune system, and help you build stronger, more empathetic relationships. Discover practical, everyday techniques like journaling and letter writing that can seamlessly integrate gratitude into your routine, offering you a pathway to greater happiness and contentment.

Feel the warmth of gratitude in this calming guided meditation where we replace judgment with curiosity, focusing on the people and objects that bring joy to our lives. Whether it's the friendly smile from a stranger or the comfort of a cozy blanket, these simple acknowledgments can significantly enrich your life. Graitude can sometimes feel like a cliche practice, but it works! Let’s embrace gratitude together and watch the ripple effects positively transform our lives and the world around us.

Positive Psychology, "The Neuroscience of Gratitude and Effects on the Brain"