Welcome to The Embodied Jewish Woman podcast with Rena Reiser.

This is a podcast made for thoughtful Jewish women searching for the next step in their personal growth, the integration of mind, body, and soul. The Jewish woman embodied.

A place where we acknowledge that success doesn’t come at the price of compassion, health, or peace of mind. A moment to slow down and look deeper into the needs we want to fulfill, learn about the changes we can make at the very roots of our struggles, and get clarity on what is truly valuable to us.

I’ll share powerful mind body tools, compassion based methods, meditations and insights that I use along my own journey and in my work with my clients, as well as interview like minded professionals to pool our collective experience and insight so we can all connect to our inner selves and live life from a mindful and compassionate place.

If you liked my podcast and want more, I’ve created a free resource.

It’s called my Tune In Journal.

It’s an 8 step simple downloadable guided exercise with an accompanying meditation that’ll allow you to:

– Feel your feelings,
– Listen to what your body and soul are trying to tell you,
– And tune into your inner wisdom so you can hear what you need and get profound insights along the way.

So head over here to download it, and let me know about your experience using it.

I work with women all over the world, both 1:1 and in a group setting, and you can apply for coaching here.

Subscribe to my podcast on iTunes and Spotify. Please share it with your friends so more Jewish women can benefit!

You can listen to each episode by clicking on the links below, or listen by phone by dialing:

USA:
Dial-in Number: (641) 715-3800
Access Code: 348668, followed by #.
Then enter the number of the episode you want to listen to. For example, to hear episode number 1, press 1.

Israel:
Dial-in Number: 073-347-7662
Press 1, then enter the number of the episode you want to listen to, followed by #. For example, to hear episode 1, press 1#.

228 – Somatic Mindfulness Practice 03 18 2024

Small Wins, Big Impact: A Mindful Recap In Rena’s guidance, we embarked on a journey of mindful embodiment. Beginning with gentle breaths and subtle shifts, we explored new ways of connecting with ourselves. Anchored in the support beneath us, we delved into the landscape of our emotions, acknowledging their presence with openness. Naming three small…

227 – Somatic Mindfulness Practice 03 17 2024

Finding Voice Within In Rena’s somatic mindfulness practice, we embark on a journey of self-discovery, starting with deep breaths to settle into ourselves. As we find a comfortable position, Rena encourages us to listen to the silent parts of ourselves, the ones that haven’t had a chance to speak. With gentle guidance, we offer loving…

226 – Somatic Mindfulness Practice 03 14 2024

Serene Shabbos Preparation Under Rena’s guidance, we embark on a somatic mindfulness journey to ready ourselves for Shabbos. Beginning with deep breaths, we invite our bodies to slow down and embrace the present moment. With each inhale and exhale, we acknowledge the support of our surroundings. As we confront our to-do lists and the rush…

225 – Somatic Mindfulness Practice 03 13 2024

Embrace and Expand As Rena guided us through the practice, we felt ourselves sinking into the rhythm of our breath, letting it guide us deeper into the present moment. With each inhale and exhale, we invited our bodies to relax, to simply be where they were without judgment. We explored the subtle shifts in emotion…

224 – Somatic Mindfulness Practice 03 12 2024

Embodied Awareness Journey Rena led us through a guided somatic mindfulness practice, inviting us to begin by grounding ourselves with deep breaths. As we settled into our bodies, she encouraged us to notice the sensations, starting from our feet and moving up through our body, acknowledging areas of comfort and discomfort. With gentle guidance, we…

223 – Somatic Mindfulness Practice 03 11 2024

Emotional Boundaries In Rena’s guided somatic mindfulness practice, she starts with a gentle invitation to take a few deep breaths, grounding us in the present moment. As we settle in, she encourages us to notice our breath without trying to change it, acknowledging its natural rhythm. Then, she guides us to slow down and connect…

222 – Somatic Mindfulness Practice 03 10 2024

Compassionate Self-Reflection Rena led us through a gentle somatic mindfulness practice, guiding us to connect deeply with our bodies and emotions. As we took in deep breaths, she encouraged us to slow down and feel supported by our surroundings. We checked in with our bodies, acknowledging any emotions present and exploring where we felt them…

221 – Somatic Mindfulness Practice 03 07 2024

Trusting Hashem’s Beat In Rena’s guided somatic mindfulness practice, she gently invites us to take a deep breath and slow down, embracing a pause from life’s chaos. As we settle into our bodies, she encourages us to notice the subtle sensations and mood within. Guided by Rena’s soothing voice, we explore the rhythm of our…

220 – Somatic Mindfulness Practice 03 05 2024

Mindful Body Exploration In Rena’s guided somatic mindfulness practice, we start by simply breathing deeply, allowing our breath to flow naturally without force. We then shift our focus inward, scanning our bodies until we find a part that calls for attention. With loving compassion, we delve into that space, exploring its sensations and boundaries with…

219 – Somatic Mindfulness Practice 03 04 2024

Inner Shifts Rena led us through a mindful journey, inviting us to connect deeply with our breath and the sensations in our bodies. With each inhale and exhale, we tuned into the present moment, acknowledging the support beneath us and exploring the mood of our bodies. We named our feelings and observed where they resided…

218 – Somatic Mindfulness Practice 03 03 2024

Embracing Presence and Support Rena guided us through a mindful journey, starting with gentle breaths and a surrender to the natural rhythm of our bodies. We let go of tension, sinking into the support beneath us, allowing ourselves to simply be. Moving inward, we scanned our bodies, noticing sensations and discomforts without judgment. With compassion,…

217 – Somatic Mindfulness Practice 02 29 2024

Preparing for Shabbos Peacefully Rena led us through a mindful practice, offering a break from the week’s rush. With each breath, we grounded ourselves, letting go of tension. Reflecting on the week, we listened to our bodies, acknowledging any lingering feelings. Considering what we needed to prepare for Shabbos peacefully, we imagined scenarios where those…

216 – Somatic Mindfulness Practice 02 28 2024

Embracing Support: A Journey Within In Rena’s guided somatic mindfulness practice, she gently invites you to start by simply breathing deeply, tuning into the fullness of each inhale and exhale. With her soothing voice, she signals permission to slow down, guiding you to notice the support of the surface beneath you. As you sink into…

215 – Somatic Mindfulness Practice 02 27 2024

Embrace Within Under Rena’s gentle guidance, we embarked on an inward journey, starting with deep breaths. With each exhale slightly longer than the inhale, we signaled to our bodies that it’s safe to unwind. Sensing the air on our skin, we delved deeper, collectively noticing what called for attention inside. Focused, we embraced each sensation,…

214 – Somatic Mindfulness Practice 02 26 2024

Embrace and Release In Rena’s guided somatic mindfulness practice, she invites us to start with deep breaths, allowing it to signal to our bodies that it’s okay to slow down. We connect with our surroundings, sensing how they support us, and then turn inward, noticing the mood of our bodies and naming the emotions we…

213 – Somatic Mindfulness Practice 02 25 2024

Finding Inner Resilience Rena gently guides us through a somatic mindfulness practice, starting with deep breaths that signal to every part of our being that it’s okay to slow down. With eyes open or closed, we notice our body’s connection to the surface beneath, the air on our skin, and the sounds around us. Rena…

212 – Somatic Mindfulness Practice 02 22 2024

The “Megillah” Story of My Week – A Special Purim Katan Meditation Rena gently guides us into a somatic mindfulness practice, inviting us to connect with our breath and the safety of the present moment. As we settle into our bodies, she prompts reflection on the small miracles of the past week, inviting us to…

211 – Somatic Mindfulness Practice 02 21 2024

Embracing Hashem’s Infinite Support Rena’s gentle guidance led us through a somatic mindfulness journey, inviting us to settle into the present moment with deep breaths. She encouraged us to notice the support beneath us and the sensations within our bodies, gently releasing any tension we found. Rena then guided us to acknowledge our feelings, placing…

210 – Somatic Mindfulness Practice 02 20 2024

Meditation Practice Rena guided a meditation practice, starting with inviting participants to find a comfortable position, take deep breaths, and focus on the quality of their breathing. She then moved on to have them slowly turn their head to look at an object, taking note of its details. She encouraged them to take in their…

209 – How to get in touch with your intuition (from the “On Your Own” Podcast)

Today I’m sharing an episode where Esther Shemtov of the “On Your Own” Podcast interviewed me! We discussed the definition of intuition, how to stop living in your head, the importance of identifying your triggers, the benefits of mindful movement, and much more. Here’s what Esther had to say about the interview: “What I loved…

208 – Somatic Mindfulness Practice 02 19 2024

Embrace and Empathize: Inner Journey In this mindful practice, you start by grounding yourself and breathing deeply, allowing your breath to flow naturally. You’re invited to listen to the emotions in your body with the same empathy you’d give to a loved one. As you tune in, you’re encouraged to notice both physical sensations and…

207 – Somatic Mindfulness Practice 02 18 2024

Embodied Values Awareness Session Rena guided the participants on a meditative journey to relax and connect with their bodies. She encouraged them to identify tension points and breathe deeply, inviting their bodies to relax. She then asked them to bring their attention to their ‘felt sense’, a sensation in their body, noticing its size, texture,…

206 – Somatic Mindfulness Practice 02 15 2024

Relaxation and Reflection for Shabbos Rena led a guided meditation focused on coming into Shabbos feeling like all of one’s work is complete. She encouraged participants to find a comfortable position, breathe deeply, and reflect on their week, recognizing their accomplishments, challenges, and feelings of gratitude to themselves and, of course, Hashem. She then shifted…

205 – Somatic Mindfulness Practice 02 14 2024

Connecting to Hashem’s Support Rena led a guided meditation focused on breathing and the sense of Hashem’s support. She invited participants to breathe in Hashem’s love, compassion, and whatever else they needed, physically, emotionally, or spiritually. She guided them to notice the impact of their breath on their bodies and to sense the support Hashem…

204 – Somatic Mindfulness Practice 02 13 2024

Orienting Outside and Inside Rena guided the participants through a meditation exercise. She began by inviting them to soften their gaze, take deep breaths, and focus on the body and surroundings. She then shifted their attention to the sense of sound and the temperature of the air. She asked the participants to notice any scent…

203 – Somatic Mindfulness Practice 02 12 2024

Body Scan and Emotional Acceptance Rena led a guided meditation focused on breathing and body awareness. She began by guiding the participants to focus on their breath going in and out of their heart space, then conducted a body scan from feet to head, noting any sensations or emotions in each area. She then asked…

202 – Somatic Mindfulness Practice 02 11 2024

Self-Reflection Session Rena guided the group through a meditation, inviting them to focus on their breath, become aware of their body and surroundings, and notice any emotions they were feeling. She then suggested they take the time to ask themselves about their state of being in a compassionate way, asking questions about how they were…

201 – Somatic Mindfulness Practice 02 06 2024

Focusing and Defocusing Rena guided a relaxation exercise. She instructed participants to focus on their breathing, observe their nervous system’s state, and explore their surroundings with curiosity. She then encouraged them to focus on a specific object, and use their body’s sensations to connect with the object. The practice included a visual exercise where participants…

200 – Somatic Mindfulness Practice 02 05 2024

Embodied Integration Meditation In this guided meditation, participants are encouraged to take deep breaths and focus on the phrase “My Neshama holds all my parts.” The meditation involves bringing intention into each word and exploring the distinction between oneself and various emotional parts within. Participants are guided to notice what is supporting their body, acknowledge…

199 – Somatic Mindfulness Practice 02 04 2024

Compassionate Parts Dialogue Rena guided the participants through a relaxation and mindfulness exercise. She invited them to focus on their breathing, notice their bodies, and identify areas that were ready to relax and those that were tense. She then encouraged them to bring attention to these tense areas, embrace them with compassion, and ask them…

198 – Somatic Mindfulness Practice 02 01 2024

Feeling Complete with the Week Rena led a guided meditation focused on coming into Shabbos feeling complete with the week. She encouraged participants to take deep breaths, notice their body’s support, and express gratitude for their accomplishments. She then asked them to acknowledge the tasks still left for the week and observe their physical response…

197 – Somatic Mindfulness Practice 01 31 2024

Hashem’s Infinite Providing Rena led a guided meditation focused on connecting with the body and sensing its needs. She encouraged participants to breathe deeply and check in with their bodies, asking them to consider what they might need physically, emotionally, or spiritually. Rena then invited participants to ask for help from Hashem to meet these…

196 – Answering your questions

In this Q&A episode (from back in the summer!) I discuss: What to do when others around you are triggering you Why we offer self-empathy How to feel regulated when the systems around us feel broken What happens to others when we regulate our nervous systems How to manage other people’s energy when you’re an…

195 – Somatic Mindfulness Practice 01 30 2024

Orienting Meditation Rena led a guided meditation focused on orienting. She began by instructing participants to focus on their breath, then gradually shifted attention to their surroundings, asking them to observe what they noticed in their environment with curiosity and without judgement. She then guided them to explore their own bodies, noting any sensations or…

194 – Somatic Mindfulness Practice 01 29 2024

Serving Hashem with Joy Rena led a guided meditation session focused on mindfulness and emotional awareness. She instructed participants to focus on their breath, the sensations in their body, and the sounds around them. Participants were then guided to notice their thoughts and emotions, and how they relate to their overall mood. Rena suggested that…

193 – Somatic Mindfulness Practice 01 28 2024

Inner Connection Practice Rena guided the participants through a meditative exercise aimed at relaxing the body and connecting with inner sensations. She instructed the participants to focus on their breath, gradually relaxing different parts of the body and noticing any areas of tension or discomfort. She then suggested a dialogue with these sensations, approaching them…

192 – Somatic Mindfulness Practice 01 25 2024

Meditation for Feeling Supported Rena guided the participants through a meditation focused on feeling supported. She began by encouraging a deep breathing exercise to help relax the body. Then, participants were asked to visualize someone in their life who had always been supportive. The exercise involved recalling what it felt like to receive support from…

191 – Somatic Mindfulness Practice 01 23 2024

Mindfulness and Body Awareness Meditation Rena led a guided meditation focused on mindfulness and awareness of the body. She began by inviting participants to take deep breaths and focus on their physical sensations. She then guided them through exploring their emotions, tracing the borders of these sensations, and finally focusing on the space around them.…

190 – Somatic Mindfulness Practice 01 22 2024

Meditation Exercise: Felt Sense and Breath Awareness Rena guided the group through a meditation exercise. She encouraged participants to take deep breaths and focus on the sensation of their breath, allowing their bodies to provide support. Participants were then asked to observe their body’s mood, expressing it through their ‘felt sense’, and to compare this…

189 – Somatic Mindfulness Practice 01 21 2024

Mindfulness Meditation and Tension Conversation Rena led a guided meditation focused on mindfulness and relaxation. She encouraged participants to take deep breaths, focus on their bodies, and notice areas of tension. Participants were then guided to visualize these areas of tension as separate entities and engage in a conversation with them, asking questions such as…

188 – Somatic Mindfulness Practice 01 18 2024

Meditation on Personal Struggles and Support Rena guided a meditation focused on personal struggles and feelings of support. She encouraged participants to focus on their breath, ground themselves, and think about potential worst case scenarios in a controlled and responsible manner. She then invited participants to consider Hashem’s infinite capabilities and sense His support, visualizing…

187 – Somatic Mindfulness Practice 01 17 2024

Meditation Exercise Guidance Rena guided the participants through a meditation exercise. She began by leading the group through a series of deep breaths and visualizations aimed at relaxing the mind and body. She then encouraged the participants to explore the space around them, both physical and internal, noticing the size, shape, and sensations of objects…

186 – Somatic Mindfulness Practice 01 16 2024

Mindfulness and Emotional Awareness Meditation Rena led a guided meditation focused on mindfulness and emotional awareness. She instructed participants to take deep breaths, pay attention to their bodies, and identify any stuck emotions. She suggested placing a hand on these areas for support and comfort. Rena then asked participants to imagine the opposite of their…

185 – Somatic Mindfulness Practice 01 15 2024

Connecting Body and Emotions Rena guided a meditation practice to connect with the body and emotions. She instructed participants to breathe deeply and focus on their physical sensations before identifying any present emotions or sensations. She then suggested a series of questions to ask these sensations, such as how they were feeling, why they were…

184 – Somatic Mindfulness Practice 01 11 2024

Self-comfort and Joy Meditation Rena led a meditation session to help the group explore their emotions and cultivate self-comfort. The exercise began with a series of deep breaths and gentle self-touch, followed by a body scan to identify physical sensations. Participants were encouraged to name their feelings without judgment. The meditation then shifted focus to…

183 – Somatic Mindfulness Practice 01 10 2024

Meditation on Hashem’s Support Rena led a guided meditation focusing on Hashem’s support. She guided participants through a series of deep breaths and physically grounding themselves, and then asked them to bring to mind a minor challenge they were facing. The aim was to help them feel Hashem’s support through this challenge and to cultivate…

182 – Somatic Mindfulness Practice 01 09 2024

Meditation on Breath Awareness Rena guided the group through a meditation focused on breath awareness. She invited the participants to observe the temperature and fullness of their breath, follow its path in and out of the body, and then broaden their focus to the surrounding room and the overall environment. Rena emphasized the gift of…

181 – Somatic Mindfulness Practice 01 08 2024

Breathing and Body Awareness Meditation Rena led a guided meditation focused on breathing and body awareness. She invited the participants to focus on the audibility of their exhales, to notice the surface that they’re on supporting them, and to describe their bodily sensations to themselves. Rena then invited participants to consider the opposite of their…

180 – Somatic Mindfulness Practice 01 07 2024

Body Awareness Session Rena led a practice on body awareness. She guided the participants through a series of exercises designed to increase awareness of their bodies and emotions. These exercises involved deep breathing, sensory awareness, and visualization to understand and connect with the body’s needs and emotions. Rena concluded the session by suggesting that participants…

179 – Somatic Mindfulness Practice 01 04 2024

Future Visualization of Joy Rena led a practice focused on mindfulness and visualization techniques. She guided participants through a series of exercises designed to help them connect with their bodies, focus on their breath, and visualize future moments of joy. She also encouraged participants to observe their current emotional state and practice first going back…

178 – Somatic Mindfulness Practice 01 03 2024

Meditation on Hashem’s Support Rena led a meditation session focused on the theme of support from Hashem. She guided participants through a body scan exercise to become aware of their physical selves and the support they receive from their surroundings, all sent from Hashem for them. The session also included a focus on the felt…

177 – Somatic Mindfulness Practice 01 02 2024

Guided Meditation for Nervous System Regulation Rena led a guided meditation focused on regulating the nervous system. She encouraged the participants to focus on their breath moving in and out of their heart space, and then notice the state of their nervous system. She also guided them to explore the boundaries of their sensations and…

176 – Somatic Mindfulness Practice 01 01 2024

Relaxation and Stress Reduction Meditation Rena led a guided meditation focusing on relaxation and stress reduction. She invited the participants to take deep breaths, allowing the exhale to be slightly longer than the inhale, and to focus on relaxing common tension points. She then guided the participants to bring their attention inside their bodies, noticing…

175 – Somatic Mindfulness Practice 12 31 2023

Emotional Awareness Meditation Rena guided the group through a meditation focused on mindfulness and emotional awareness. She encouraged participants to breathe deeply and notice their body’s sensations, and asked them to describe their feelings. She then instructed them to ask their felt sense a series of questions to understand it better, with the aim of…

174 – Somatic Mindfulness Practice 12 28 2023

Mindfulness for Joy and Relaxation Rena guided the participants through a mindfulness exercise aimed at promoting relaxation and joy. She instructed everyone to take deep breaths and notice their surroundings, then to check in with their body’s mood and sensations. She then asked them to shift their focus to a joyful memory, noting where and…

173 – Somatic Mindfulness Practice 12 27 2023

Support Guided Meditation Rena led a guided meditation focused on feeling Hashem’s support. The participants were encouraged to focus on their breath and deeply relax their bodies. Rena then invited them to notice the physical sensations of support from the surface they were sitting on, as well as the floor and the building structure, and…

172 – Somatic Mindfulness Practice 12 26 2023

Mindfulness Exercise for Awareness and Calmness Rena guided a mindfulness exercise, focusing on breathing and body awareness. She instructed participants to take deep breaths and notice the sensations in their body, both physical and internal. Rena then shifted the focus to external surroundings, inviting participants to notice any object that caught their attention and observe…

171 – Somatic Mindfulness Practice 12 19 2023

Sensing and Releasing Tension Rena guided the participants through a mindfulness exercise focused on sensing and releasing tension in the body. She instructed the participants to focus on their breath, observe their body’s sensations, and acknowledge any areas of tension or discomfort. The participants were then encouraged to explore the boundaries of this tension, observe…

170 – Somatic Mindfulness Practice 12 18 2023

Guided Meditation on Breathing and Visualization Rena led a guided meditation focusing on breathing techniques, body awareness, and visualization exercises. She encouraged participants to take deep breaths, notice their body’s sensations, and bring to mind any challenges they were facing. She guided them to observe their thoughts and emotions around these issues, and then to…

169 – Somatic Mindfulness Practice 12 17 2023

Protective Parts Rena led a guided meditation focused on protective parts. She encouraged participants to relax their bodies, observe their feelings, and connect with their inner selves. She then invited them to ask their bodies some questions, such as how it was feeling, why it felt that way, and what it was trying to protect…

168 – Somatic Mindfulness Practice 12 14 2023

Zos Chanukah Miracles Rena led a mindfulness exercise to help participants connect with their emotions and body sensations. She guided them through a series of deep breaths and visualizations, encouraging them to explore their feelings and their connections with their physical surroundings. She then asked them to recall a time when they experienced a miracle…

167 – Somatic Mindfulness Practice 12 13 2023

Neshama Meditation Rena led a guided meditation focused on our Neshama’s presence. She started by guiding participants to focus on their bodies, noticing any areas of tension and releasing it. Then, she moved the attention to the forehead, the spot of our Neshama Shebamochi, our Neshama in our mind. Rena encouraged participants to sense their…

166 – Somatic Mindfulness Practice 12 12 2023

Relaxation and Mindfulness Exercise Rena guided a relaxation and mindfulness exercise during the meeting. She instructed the participants to begin with deep breathing, gradually releasing tension in their bodies and focusing on different sensations. She encouraged curiosity and acceptance of these sensations, without judgment. Rena then invited them to feel everywhere, and then to go…

165 – Somatic Mindfulness Practice 12 11 2023

Exercise for Nervous System Regulation Rena guided a deep breathing exercise to help people tune into their nervous system and thoughts. She asked participants to notice their current state, the signs in their body, and any accompanying thoughts and emotions. She then instructed them to switch their focus to a more regulated nervous system state…

164 – Somatic Mindfulness Practice 12 10 2023

Square Breathing and Felt Sense Practice Rena led a practice of square breathing, emphasizing the importance of observing the body’s position and mood and how it can provide insight into the state of the nervous system. She guided the attendees to bring awareness to their feelings, allowing the body to respond and provide feedback. She…

163 – Somatic Mindfulness Practice 12 07 2023

Meditation for Joyous Chanukah Memories Rena guided the participants through a meditation to connect with their bodies and emotions. She invited them to focus on their breath, bring attention to their current mood, and then recall a joyous Chanukah memory. The participants were then instructed to alternate between their current feelings and the joyous memory,…

162 – Somatic Mindfulness Practice 12 06 2023

Inner Resource Practice Rena led a mindfulness and relaxation practice, starting with a technique of inhaling and exhaling in reverse order as a way to signal the brain to integrate a new idea. She then invited participants to check in with their bodies, notice any tension, and release it. Rena encouraged them to find an…

161 – Somatic Mindfulness Practice 12 05 2023

Focusing on Space, Air, and Sound Rena led a guided practice focused on grounding and mindfulness. She encouraged participants to focus on their physical sensations, such as the support of their body against the surface it was on, the sensation of the air on their skin, and the sounds around them. Rena then guided them…

160 – Somatic Mindfulness Practice 12 04 2023

Emotional Awareness Mindfulness Exercise Rena guided the participants through a meditation exercise focused on mindfulness and emotional awareness. She instructed participants to focus on their breath, body, and surrounding environment, then turn their attention to their thoughts and emotions. Rena suggested identifying the most prominent thought or emotion, naming it, and noticing where in the…

159 – Somatic Mindfulness Practice 12 03 2023

Self-Awareness and Vulnerability Meditation Rena led a guided meditation focused on self-awareness and vulnerability. She began by instructing participants to take deep breaths, noting the depth and sensation of each breath. Rena then invited participants to reflect on a vulnerable situation, asking them to consider its intensity and location in the body. Following this, she…

158 – Somatic Mindfulness Practice 11 30 2023

Feeling Joy When Life Feels Heavy Rena led a guided meditation focused on breathing and body awareness. She encouraged participants to notice their current emotions, where they feel them in their bodies, and how they can help their bodies feel safe enough to stay with these emotions. She then invited participants to shift their attention…

157 – Somatic Mindfulness Practice 11 29 2023

Being Held by Hashem Rena led a guided meditation focused on mindfulness and relaxation. She started by asking everyone to take deep breaths and observe their bodies, from head to feet. She then guided the participants to imagine their parts being held by Hashem, with a sense of security and trust, and to notice how…

156 – Somatic Mindfulness Practice 11 28 2023

Sensing Space Rena led a guided meditation focused on sensing space. She invited participants to focus on their breath, soften their eyes, and become aware of the space around them. She then guided them to shift their attention to a physical sensation in their body, encouraging them to observe the space around this sensation before…

155 – Somatic Mindfulness Practice 11 27 2023

Meditation Session: If Anything Was Possible Rena guided a meditation session, focusing on breathing exercises and body awareness. She encouraged participants to notice their current state of being, including thoughts, emotions, and physical sensations. She then asked them to consider the opposite of their current feelings – if anything was possible – and observe how…

154 – Somatic Mindfulness Practice 11 26 2023

New Breathing Technique + Body Awareness Meditation Rena led a demonstration of a new breathing technique. She instructed participants to inhale through their noses, close their mouths as if their lips were wrapped around a straw, and exhale through their mouths for a count of eight. They were then told to close their mouths and…

153 – Somatic Mindfulness Practice 11 23 2023

Guided Meditation: Joyful Body Scan Rena led a guided meditation focusing on breathing techniques and body awareness. She instructed participants to focus on their breath moving through their heart space, and then guided them through a full body scan to notice and relax each part of their body. She then invited participants to notice the…

152 – Somatic Mindfulness Practice 11 22 2023

Neshama Support Exercise Rena guided the participants through a breathing exercise, and then introduced the concept of how the Neshama is the mother of the Nefesh and can provide emotional support. She invited the participants to connect with their bodies, paying attention to their feelings and needs. She then suggested imagining the Neshama as a…

151 – Somatic Mindfulness Practice 11 21 2023

Mindfulness Exercise: Breathing and Orienting Rena guided the group through a mindfulness exercise focused on breathing, nervous system awareness, and orienting. The exercise began with mindful breathing and noticing the nervous system state. Participants were then asked to observe their hands as if for the first time, noticing details such as color and size, and…

150 – Somatic Mindfulness Practice 11 20 2023

Meditation Exercise on Thoughts and Breathing Rena guided the group through a meditation exercise focused on thoughts. She started by instructing the participants to use the physiological sigh. Rena then invited the participants to shift to noticing the thoughts that were prominent in their minds, with emphasizing that these thoughts are from Hashem. She then…

149 – Somatic Mindfulness Practice 11 19 2023

Meditation and Emotion Dialogue Rena led a meditation session where she guided participants to focus on their physical and emotional states, identify their dominant emotion, and converse with it with compassion. She suggested asking the emotion what it likes or dislikes, what it needs, and how to help.

148 – Somatic Mindfulness Practice 11 16 2023

Meditation Exercise for Joy and Nervous System Regulation Rena guided a meditation exercise designed to help the participants shift their nervous system state and find a sense of joy. She first asked the participants to focus on their breath and bodily sensations. Then, she instructed them to bring to mind a memory, image, person, place,…

147 – Somatic Mindfulness Practice 11 15 2023

Sensing Hashem’s Support Rena guided the participants through a meditation exercise to connect with their bodies and minds. She encouraged deep breathing and awareness of the surrounding environment. The aim was to recreate the felt sense of a memory of feeling Hashem’s support in the present, focusing on the physical sensations and emotions it invoked.…

146 – Somatic Mindfulness Practice 11 14 2023

Rena guided a meditation starting with focusing on breathing and then shifting one’s attention between something directly in front and then to the surrounding space, expanding it to the whole world. She then guided the attention inward, focusing on an object or emotion inside the body, and then to the space all throughout the body.…

145 – Somatic Mindfulness Practice 11 13 2023

Rena guided the participants through a meditation exercise to help them become more aware of their thoughts and emotions. She encouraged them to focus on a primary thought that had been preoccupying them, to question how it aligned with their values, and its corresponding emotional sensation. She then led them through an exercise to explore…

144 – Somatic Mindfulness Practice 11 12 2023

Rena guided the group in a meditation focused on grounding and connecting with the body. She emphasized the importance of finding a comfortable position and adjusting it as necessary. She also led the group in an exercise where they focused on their breath and became aware of the overall mood and emotion in their body…

143 – Somatic Mindfulness Practice 11 09 2023

Rena guided a relaxation exercise, encouraging participants to become more aware of their body’s state and to focus on the sensation of joy, feeling the sense of serving Hashem with joy. She then invited participants to connect with any other emotions present, and to hold both the joy and the other emotions simultaneously, before letting…

142 – Somatic Mindfulness Practice 11 08 2023

Rena led a guided meditation to help participants relax and connect with a sense of security. She invited them to focus on their breath and release tension in different parts of their bodies. She then invited them to imagine themselves being held in Hashem’s loving arms, a place of security and safety. Rena encouraged participants…

141 – Somatic Mindfulness Practice 11 07 2023

Rena led a guided meditation to help the participants settle and relax. She first guided them through a deep breathing exercise, encouraging them to focus on their breath and body sensations. Then, she invited them to look intently at a specific object in the room, before shifting their attention to a broader awareness of the…

140 – Somatic Mindfulness Practice 11 06 2023

Rena led a meditation exercise aimed at connecting with the inner world, focusing on the breath and finding relaxation in the body. She guided the participants to bring awareness to their thoughts and emotions, and to observe where and how they experienced these in the body. She then encouraged the participants to imagine the opposite…

139 – Somatic Mindfulness Practice 11 05 2023

Rena guided a meditation and mindfulness practice. She encouraged the participants to connect with their bodies, focus on their breathing, and become aware of any tension spots in their body. She then invited them to notice the overall mood of their body and to form a felt sense from this mood. The participants were asked…

138 – Somatic Mindfulness Practice 10 25 2023

Rena guided the participants through a somatic mindfulness practice aimed at practicing mindfulness and focusing the attention. The exercise involved alternating between intently focusing on a physical object in the room and an internal sensation, emotion, or thought, and then defocusing the attention to take in the surrounding space. Rena emphasized the importance of not…

137 – Somatic Mindfulness Practice 10.24.2023

Rena guided the group in a somatic mindfulness practice to connect with their bodies and emotions. She invited them to imagine their breath going in and out of their heart space, and to release tension as they breathed out. Then, she invited them to bring the emotion of joy into their bodies, noticing its shape,…

136 – Somatic Mindfulness Practice 10.23.2023

Rena led a somatic mindfulness practice to help the group become more mindful of their bodily sensations and emotions. She encouraged the group to focus on their breathing, notice any physical or emotional tension, and cultivate a sense of compassion for their experience. She then suggested visualizing being held by Hashem for comfort and nourishment.…

135 – Interview with Chaya Bluma Gadenyan

In this episode I interview Chaya Bluma Gedenyan, author of children’s books, about her journey from hi-tech to doing what she always wanted and living with purpose.

134 – Pessy Schwartz – Cyclical Living

In this episode I interview Pessy Schwartz about Cyclical Living.

133 – Interview with Esther Moskovitz – Embracing the good, the bad, and the ugly

In this episode I interview Esther Moskovitz about her journey back to dancing, and now leading women in a combined dance and journaling workshop. We also discuss embracing the good, the bad, and the ugly.

132 – Want to be more compassionate to your kids? Start with more compassion for yourself! A conversation with Blimie Heller

This episode is from an interview with Parenting Coach Blimie Heller. Blimie is one of my all-time favorite interviewees and this is my 3rd episode interviewing her. Blimie and I have changed so much over the course of the last five years from the time that I first interviewed her. In this episode we talk…

131 – Answering your questions

Today I want to share my latest podcast episode from the live Q&A that I opened up to my email list last Thursday. The questions were amazing and covered a spectrum of topics that relate to regulation and creating change in our lives.Here is a brief overview of some of the questions and answers:Q 1)…

130 – How to fight fair in marriage

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

129 – Parenting As A Process – A conversation with Miriam Campbell

Last month I sat down with Miriam Campbell, a speech therapist and a social worker. I found Miriam to be such a breath of fresh air. She’s honest, insightful, and full of positive energy. We spoke a lot about parenting but also personal growth. I hope you enjoy listening to her as much as I…

128 – A conversation with Chaya Hinda Allen

Chaya Hinda Allen empowers others by imbuing them with an optimistic approach to life, born of faith and trust in Hashem’s goodness and love. For the past twenty-five years, Chaya Hinda has been guiding, teaching, coaching, and mentoring women of all ages and stages ‎‎(from teenagers to great-grandmothers; professionals, entrepreneurs, stay-at-home ‎moms, Rebbetzins, community leaders…

127 – A Conversation with Imago Therapist Igor Meystelman

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

126 – How to not dissociate or get flooded with emotions with this somatic tracking exercise

We are surrounded by the mentality of “man up”, “grow up”, “don’t show your emotions”, “stop being a cry baby”, etc. This unfortunately has led many of us to close ourselves off from our emotional world. What happens as a result is that when we do feel an avalanche of emotions coming, most of us…

125 – A short guided exercise on the transition from Shavuos back to “regular” life

In this guided exercise you are led to sense into what you felt after Shavuos and are feeling now in the days following, and how you can turn that around from the inside out. This segment is part of a longer series of classes offered through my membership program, the Tune In Circle. Read more…

124 – A short imagery to help you prepare for Yom Tov with a little more ease

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

123 – A self-compassion meditation: when something inside is feeling uncomfortable

In this guided self-compassion meditation we sense into a place inside that is feeling discomfort, and offer it love, compassion, gratitude, or all three. This segment is part of a longer series of classes offered through my membership program, the Tune In Circle. Read more about it here. Registration is now open for June!

122 – Hashem Is Breathing You – a guided meditation

We’re finishing up the week of Sefiras Haomer on Hod, which is about surrendering and introspecting. In this guided meditation we sense into how Hashem is breathing us throughout every moment of our lives, and how that allows us to surrender ourselves to Him. This segment is part of a longer series of classes offered…

121 – EFT Tapping on Leaving a Legacy

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

120 – A Guided Exercise on Befriending Our Bodies

What does the thought of “befriending your body” bring up for you? This guided exercise will help you explore this and come out with more care and love for yourself. This segment is part of a longer series of classes offered through my membership program, The Tune In Circle. Read more about it here.

Special Pesach Episodes – DOSE of Regulation

119 – Frum Women’s Insight Panel #3: How to Manage NOSH on Purim

Last Wednesday we joined together for the third live Q&A on The Frum Women’s Insight Panel! Our topic was “How to Manage NOSH on Purim” Our panelists were Esti Asher, Gila Glassberg, and Yaffi Lvova. Here are the questions that our panelists answered: 1) There is tons of unhealthy food around on Purim, coupled together…

118 – How to embody my femininity

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

117 – Unlimited resources

Where do we get our inner resources from – from a limited place or an unlimited place? The answer: It depends on how we choose to identify. That’s the topic of this week’s podcast. Listen in to this episode where I discuss: Which part we often tune in from when we go inside to do…

116 – The Frum Women’s Insight Panel #2 – “My child needs 100% – What about me?”

This past Wednesday we joined together for the second live Q&A on The Frum Women’s Insight Panel! Our topic was “My Child Needs 100% – What About Me?” Our panelists were Jodi Fried, Sara Shaindel Goldwasser, and Chaya Breindy Kenigsberg. Here are some of the questions that our panelists answered: 1) My child struggles with aggression…

115 – Sara Brejt of Jewish Women of Wisdom!

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

114 – Who’s running the show?

Why is it so hard to make changes in our lives, whether with food, relationships, technology, or anything else? Listen to this week’s episode where I discuss: – What the missing piece is in the work we do in our lives – Which part of us is imperturbable – Why it’s so hard to do…

113 – The Frum Women’s Insight Panel #1 – “How to be more accepting of my husband”

Yesterday we kicked off the very first live Q&A on The Frum Women’s Insight Panel! Our topic was “How to be more accepting of my husband.” Our panelists were Chana Eisenstein, Kayla Levin, and Rivka Slatkin. Here are some of the questions that our panelists answered: 1) How can I be accepting of my husband…

112 – Compassion for Korach?

I was having a conversation with someone recently about chinuch. In it we discussed the idea that if we connect to our kids through their misbehavior, they’ll learn to continue that misbehavior. I think there’s some truth here, but there’s an important nuance that is missing and can change the whole picture. That nuance is…

111 – Write Your Way Home with Yocheved Rottenberg

There are many of us who for years believed we couldn’t write. And this has held us back from using writing as a healing tool. Enter Yocheved Rottenberg, founder and creator of Write Your Way Home. Yocheved runs therapeutic writing workshops and has written a book on the same topic. I’ve personally taken her workshops…

110 – Never go to sleep angry – true or false

In this episode I discuss: – How I feel about the advice of “never go to sleep angry” – In what way the noise of the washing machine impacted my family – What the noise of my washing machine is a metaphor for when we’re in conflict with someone else – How my washing machine…

109 – Interview with Chana Jenny Weisberg of JewishMom.com

In this episode I interview Chana Jenny Weisberg who is the creator of JewishMom.com. Here’s what we talk about: – How JewishMom.com was born – How Chana Jenny went from “I can’t write” to writing one sentence at a time, and then a paragraph, and then writing entire books – How emunah helped her through…

108 – Interview with Chany Rosengarten

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

107 – Shift your instincts by shifting your state

Some of us have a tendency that when we feel blah we need something really big that will give us an adrenaline rush to pick us up: things like food, retail therapy, or scrolling through social media. Others of us recognize the need for something that will fill us up with happy hormones: dopamine, serotonin,…

106 – Creating change using your creativity

In today’s episode I speak about: – What to do when things are feeling rote. Boring. You’re needing change. – How what you see when you’re out can give you insight into what you really need – How one woman found inner peace even though she wanted a larger home – Two questions I leave…

105 – Identifying with our Neshama

One of our listeners sent in this question: “When you allow yourself to encounter these often repressed emotions stuck in your body…certain topics/memories can really get you down. Almost feeling depressed or out of sorts for a period of time. How do you deal with that? I know it is important to let the emotions…

104 – Ask.

Let’s talk about ASKING. Asking for the things that we need in life. Usually, when we want something, we think about how we’re going to ask for it, and then… We use all kinds of excuses and reasons as to why we can’t ask for what we need right now! In this week’s episode I…

103 – Tea and Tehillim with Yael Bertram

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

102 – Finding newness in the daily repetition

As a growth minded person you know how important it is to repeat, review and practice. But let’s be honest. It gets BORING. We crave newness, freshness, and excitement. Right? In this episode we’ll explore: ⁃ How to bring newness and freshness even when you’re faced with many repetitive, boring daily processes ⁃ How to…

101 – Let go of excuses. Let in the change.

What’s getting in our way of making a change? We know in our minds where we want to be. But something is blocking us from creating the life that we want. There are so many excuses getting in our way We may feel motivated initially, but when it fades away, we get stuck waiting for…

100 – Love, Shefa, and Elul

Elul. It’s a time for teshuva, right? So that means…it’s a time for fear? Nope. Actually, it’s a time for LOVE. As we learn from the words: Ani Ledodi Vedodi Li. But how can we access that deep love and closeness? In this episode we’ll discuss and use a guided exercise to explore: Why is…

99 – Creating change from the inside out

Is change on your mind? It’s that time of year. Elul is here and change is in the air. There are all sorts of ways to create changes in your life. But I want to introduce you to a way you may not have tried before. In this episode we’ll explore: What is the first…

98 – Be a “positive person”? With negative emotions? Here’s how.

We all “want” to be positive people. But negative emotions happen. We get hurt. We feel triggered. We experience negative interactions with the people around us. So what are we supposed to do when this happens? If we focus on the negative emotion won’t we become negative?  In this episode I answer a great question…

97 – The Beis Hamikdash Within Me

It’s this time of year again. We’re supposed to be mourning the Beis Hamikdash. We want to feel the lack. To really understand what we’re missing. But how? In this episode we’ll explore: How the Beis Hamikdash is a parable for our own internal world How to reconnect to our essential selves, to our souls…

96 – “Comparisonitis” is a symptom. Let’s explore the root cause.

How often do we compare ourselves to people around us? Is it just a bad case of comparisonitis? Or is there something deeper going on?  Anyone who knows me well will have guessed the answer. Of course, there’s a deeper cause of comparisonitis. But what is it? In this episode, we dig a little deeper…

95 – Healing what is broken

I fell. The tears flowed as the pain registered. “Get up!” – I told myself and cried some more. Impossible. He approached and asked, “Gveret, do you need help?” Yes, I nodded. Please, help me! The Beis Hamikdash. Burned. The tears flowed as the pain registered. “How will we ever get back the glory we’ve…

94 – Mindfulness. What’s it REALLY about?

Mindfulness has become a buzzword, but really it’s a profound practice that can help so many women in all different periods in their life. Especially in trying times for Klal Yisrael, like the past few weeks have been. But what does it really mean? In this interview, I talk to Dr. Aliza Ancier who specializes…

93 – 30K Downloads is Exciting – BUT

Getting over 30,000 downloads on my podcast is really exciting. I’ve put a lot of work into my podcast over the last almost three years…and it is gratifying to see the numbers go up. It’s a way to celebrate together with you, my listeners, and say THANK YOU for being here on this journey. Here…

92 – Get More LOVE

Let’s talk about LOVE. So many of my clients ask me: “Why is it that when my husband shows me his love, I don’t really feel it so much…it doesn’t feel enough; I always want more!” What’s going on here? We want to be able to receive the love from our loved ones. But maybe…

91 – Tune In: Discover Your Inner Wisdom

On this past Sunday, I led a sample class for my upcoming program, Tune In: Discover Your Inner Wisdom. You can listen to the recording & register for the program here. Bring your favorite warm drink and an open heart and mind… On the agenda: I started off with a grounding meditation I taught a bit…

90 – “Empty promises” and slipping-up. A compassionate approach.

We want to act appropriately towards the people around us. We want to be compassionate. But we’re human, and yes, we slip up. So we apologize… and then we slip up. Again. Is this a familiar cycle? In this episode we explore: How do we make sense of this cycle? Is our apology an “empty…

89 – Intuitive Pesach Cleaning

It’s coming. Pesach is on the horizon and with it comes a growing to-do list, and often a lot of stress. You want to get to the Seder like a mentch. But how? Before you get super overwhelmed, join me in this episode and we’ll explore: How to prioritize your to-do list so it feels…

88 – “So many uncomfortable feelings.” 3 ways to deal with them.

Uncomfortable feelings and emotions? Sometimes we want to run away. We repress, numb, ignore them… Sometimes they come out in tears, anger, overwhelm. Often we just don’t know what to do with them. Many of my clients have asked me recently… “What can I do with all my feelings and emotions? What is the healthy…

87 – Get what YOU need out of Purim, with these 3 things

Purim. It often becomes a frantic blur. We get shlepped along in the chaos of Mishloach Manos, food, costumes… Stretched to our limits, by internal pressure and external pressure. Often we don’t tune into what WE really want to get out of this special day. But this year Purim can be different. This week’s episode…

86 – An important tool to help calm a little girl down about the sister that she’s longing for

85 – Do you ever feel like a pressure cooker and end up lashing out at your loved ones?

84 – “My house is a mess” – A mind-body approach

“My house is such a mess. I literally can’t stay on top of it…I just can’t bring myself to be cleaning up all day; I don’t value it…. I do want my house to be cleaner. I could get a home organizer and a cleaner, but then it would just be a mess again! I…

83 – Should I dream BIG? How to set goals that feel right. (Guided exercise included)

Goals. Goals. Goals. It’s all the hype.  But it leaves us with a bunch of questions.  Join me for this week’s episode where we’ll explore:  How should we set goals? Should we dream big or be “realistic”?  How do you know if your goal is too big and just a fantasy?  What’s the first step…

82 – It’s normal to have BIG reactions to “small” things. Here’s why.

We blame ourselves for “overreacting”: “I just lost it at the car rental lady and I don’t know why!” “I yelled at the kids, and they really weren’t doing anything wrong!” “Why did I get so frustrated with this computer issue?” We don’t want to lose it, but sometimes we feel like we don’t have…

81 – Has mothering with a newborn got you down? with Chaya Shifra Sadoff

Many of my clients are grappling with the newborn phase + other kids, and feel challenged by all the juggling, not to mention how to take care of themselves through it all! When I came across Chaya Shifra’s work, I knew I had to bring her wisdom to my community.  Little known fact about me…

80 – Everyone Can Heal – Not Everyone Will – with Leah Subar

In this episode I’m joined by Leah Subar. Leah is a psychotherapist in private practice who helps individuals live a life that is vibrant, creative, and full of ZEST. Her monthly newsletter reaches people in over 10 countries – and her popular posts and articles on Linkedin are enjoyed by thousands each month. When not…

79 – Overcoming perfectionism. How my podcast has helped me do that.

“My perfectionism is getting in the way of living my life. How did you break out of it?”  So many of us struggle with perfectionism.  And I’m no different.  It has been, and still is, an interesting journey.  And I want to share that with you.  In today’s episode we’ll explore:  Why was my podcast…

78 – Outside In and Inside Out. 2 ways to deal with body image – PLUS A GUIDED MEDITATION

How do we create real lasting change with our relationship with our body? How can we stop obsessively checking our reflection? In this episode we’ll explore: Why you need a “doing” not just a “being” approach to heal your body image Why it’s not all about guided imagery and meditations.  What this has to do…

77 – Stop convincing yourself you look great. Do this instead.

Who hasn’t thought this:  “Uhhhhh I’ve got nothing to wear” “I hate my nose” “My legs are so fat” “My belly is gross” “I don’t want anyone to see me like this” For years we’ve suffered from so much self-criticism about our bodies. And the surrounding cultures have reinforced it too! So how can we…

76 – It’s okay to want your body to change. How to find the middle ground.

In this week’s episode we answer the following question about BODY ACCEPTANCE: “On the one hand, I totally connect to the whole positive body image thing. No matter my weight, I can accept my body.  When I exercise, it’s out of love not to change it. But on the other hand, I would like to…

75 – From migraines to back pain. How I found mind-body work and what it can do for you.

Migraines and back pain.  Argh. They would knock me out for days.  I’d fight them and resist then and it would just get worst. Until I stumbled across Dr. Sarno’s work. Not only did it help me with these types of pain, but it totally shifted the way I experience any emotion and discomfort, and…

74 – The Feminine Support System (and why we need it)

What’s getting in your way of asking for help? I’m ashamed: “Everyone else has their lives together; why do I need it?” I’m scared: “Will they just give us their opinion; are they going to just listen?” I’m strong: “I’ll be ok I made it this far; I’ll keep going” I have clarity: “I’m working…

73 – Awakening Greatness with Sara Shaindel Goldwasser

In this episode I interview Sara Shaindel Goldwasser about how we can awaken greatness in our parenting and relationships.  Sara Shaindel is a Certified Nurtured Heart Approach (NHA) Trainer. For more info about Sara Shaindel’s upcoming courses and to register please contact AwakeningGreatness123@gmail.com. — Download my free “Tune In Journal” and accompanying guided meditation here. For more…

72 – Inner child work is NOT just about childhood wounds.

“Inner Child Work” It’s become trendy in the self help world. And also controversial. What’s all the noise about? Is it worth exploring? In this episode, we’ll discuss: What’s all the controversy about? What is the misunderstanding about inner-child work? Is inner-child work really dangerous? Is it only safe to do it with a therapist?…

71 – Yom Tov Overwhelm? You’re HUMAN. Practical steps to get YOUR needs met.

Yep, you’re human. Not superhuman. So especially at this time of year you may also be feeling overworked and overwhelmed.  In this episode we’ll explore different techniques to recharge your internal batteries, be kind to yourself, and still get all your tasks done. How do use breathwork and grounding before you lose it How to…

70 – In the garbage? Where do unwanted thoughts and feelings go?

We don’t always want to face our challenging thoughts and feelings.  It’s much easier to ignore them? Right? Well it’s worked until now. Or has it? In this week’s episode we’ll explore: Where do challenging thoughts and feelings go when we ignore them? Does bringing awareness to our problems cause them to get worse?  What…

69 – Willpower is NOT the X factor — so what is?

We’re led to believe that success comes to the person with the most willpower. “I’d be so healthy if only I had willpower” “I’d be so fit if only I had willpower” “I’d be so patient if only I had willpower” Right? Wrong? So if willpower won’t give me the results that I want –…

68 – Vessel of Truth with Fally Klein

This week on the podcast I interview Fally Klein, a hypnotherapist and intimacy counselor in Brooklyn, NY.  We talk about Vessel of Truth. Intrigued? Listen to this episode for more. Sign up for Fally’s course by emailing initiatoryexperience@gmail.com.

67 – Food. Why’s it SO hard to follow a food plan?

Food. Food plans. Argh. Why does food have to be sooooo all-encompassing and stressful?  I know – I’ve been there.  But why is it like that? There must be an easier way.  In this episode we’ll answer:  What is easier than a food plan? What are the basic building blocks to self care? What our…

66 – Guilt, Arguments, and Self-care

One of these things just doesn’t belong… Or does it? Listen in to this week’s episode where I discuss: What self-care really means How to end arguments What to do when you have no time for self-care Is shame a Jewish value?

65 Self-care is Anti-Jewish. Or is it?

We’re taught that a core Jewish value is to keep going, keep trying…and push with all you’ve got. Push push push at all costs… But is that really the most effective way? How does that fit in with the value of self-care?  What about slowing down and taking time for yourself? Is that anti-Jewish? Is…

64 Should I “toughen up” or “soften up”? A NEW survival strategy

When you experience an “out-of-place” emotion, do you:  1) Tell yourself to “toughen up.” and just “keep marching on”? Or  2) Embrace each emotion with gentle compassionate listening and curiosity? Hmmm.  Most of us will instinctively respond like number 1:  Why is that? When did we become so tough on ourselves? How can we get…

63 – Have you met Debbie Downer? (How to gently help her climb out of the dumps)

We’ve all met Debbie Downer. That ever-present-inner voice that always has something negative to say.  She: Second guesses our decisions. Criticizes our parenting (and our husbands). And predicts the worst of our financial situation…  With her discouraging words – she really puts a downer on life. So what can we do with Debbie Downer?  How…

62 – Relationships – Why don’t we get the RESULTS we want?

ARGH. It can be so frustrating when we don’t get the results we want. Our kids don’t cooperate with our orders Our body doesn’t respond to our diet Our husband doesn’t listen to our requests We really want those results, but then we get a resounding no! Where are we going wrong? In this podcast…

61 – We “KNOW” what to do, so why don’t we do it? Let’s talk about REGULATION.

We “know” how to eat healthily. We’ve read a million blogs on home organization. And we made a list of how to build our businesses. So why do we veer off our path and how can we get back on it? Why can’t we maintain the standards we really want , and how can we…

60 – Meet The Kvetch Klub (Find a new way to get your needs met)

We all have areas in our life where we struggle. And often we resort to a good old kvetch. (Which sometimes is needed) but often is the default for lack of a better tool! And then everyone starts firing their advice and opinions at us – Oi vey. That doesn’t help either.  Why is this?…

59 – The gentle yet effective way to change your thoughts (it’s different to most approaches)

I was fed up of our tiny apartment. Our noisy neighbors. The plumbing issues. And I was full of negative thoughts about our situation. What should I have done?  Were my thoughts valid?  Should I have tried to change them? Would that have helped me? At that time, someone told me that my struggles with…

58 – Should I follow my gut-instinct? (The difference between INTUITION and IMPULSE)

We all want to make the “right choices” in our lives (especially the women I work with). We suspect that if we follow our intuition we’ll make better choices, which will lead us towards our goals. But we’re often hesitant to really let intuition guide us. Should I listen to my gut? Is my gut…

57 – Breaking NEWS. Big changes. New podcast name, new business direction. My husband interviews me about this new beginning

I can’t believe this is finally happening! Behind the scenes here in “Rena Reiser Land”, there have been a lot of changes. The truth is, the changes have been bubbling under the surface for nearly three years… But now it’s really happening and we’re gonna spill the beans. In this episode, my husband makes a…

56 – Stop forcing and start feeling: Practical exercises to deal with emotions and impulsive eating

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

55 – Calming Meditation: Feel safe and supported when life seems unstable

I know many women are experiencing tension and stress around this whole pandemic. I want to offer you a chance to slow down, and relax with my latest episode. A Calming Meditation: Feel safe and supported when life seems unstable. In this guided exercise I’ll show you how you can: – Pay attention to any…

54 – It’s Motzei Purim – I’m exhausted and surrounded by nosh!

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

53 – Not Perfect but Possible: A Deep Purim Preparation

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

52 – Instead of eating an apple, I eat nosh

51 – I keep eating more instead of moving on with my day

50 – Healing childhood wounds through our relationship with food

49 – Eating when not hungry? There’s a space

48 – Using A Bandaid to Heal A Broken Bone

47 – Shouldn’t I make my kids finish their plate?

It’s the question of the year!

46 – When we’re emotionally starving

45 – Guided Exercise on Missing Somebody

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

44 – What are you truly hungry for?

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

43 – Binyomin Weil MS RD CDN – Intuitive Eating for Men

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

42 – Sara Schwartz, ReJewvenate Studio

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

41 – Gila-Rena Duo – Does WLS Fix Binge Eating and Body Image?

40 – Tamar Rothenberg, RDN – Intuitive Eating After Breast Cancer.

Tamar Rothenberg, MS, RDN, is a Registered Dietitian Nutritionist who specializes in nutrition for breast cancer thrivers. She is a member of the Oncology Dietetic Practice Group of the Academy of Nutrition and Dietetics, and has a Certificate of Training in Vegetarian Nutrition. She uses nutrition strategies, intuitive eating, mindfulness, body acceptance, and plant foods…

39 – Gila-Rena Duo – Boring Self-Care

Let’s define this for once and for all!

38 – Rachelle Heinemann, LMHC – Psychoanalysis in recovery

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

37 – Feeling Fear with the Gila-Rena Duo

36 – Kindergarten IE vs Graduate Level – The Path of Growth with the Gila-Rena duo

35 – Basya Pessin, LCSW – Challenging Your Beliefs

Basya Pessin is a Psychotherapist licensed as a Clinical Social Worker and Certified Alcohol and Substance Abuse Counselor. She has been practicing for close to a decade. She sees women, young adults, and teens in her private practice, and teaches social work students. She guides clients to build self awareness and discover how their past…

34 – Aliza Abish – Metaphors in Recovery

In this episode I speak with Aliza Abish, dietitian in Lakewood, where we talk about dieting and eating disorder recovery. Aliza does a beautiful job explaining this using metaphors, which I absolutely love! Before we jump into this episode, I want to let you know that I’ll be leading a workshop on compassion starting next…

33 – Gila-Rena Duo – Post-Sukkos Shame and Guilt

In this episode I get together with Gila Glassberg and we talk about the shame and guilt that many women feel this time of year about their eating on Sukkos…and in life. Apply for coaching with Gila at www.gilaglassberg.com. Apply for coaching with Rena at www.mindovermunchies.com.

32 – Ahuva Gottdiener – Health Without Obsession

In this episode I interview Ahuva Gottdiener of @homegrownkosher about her artisan sourdough microbakery serving the Monsey area (which is under the hashgacha of Rabbi Aron Lankry), and how she goes about making healthy choices for her family without it being an obsession. Order your bread today at www.homegrownkosher.com. Apply for coaching with Rena at…

31 – Gila-Rena Duo – Food and Emotions on Rosh Hashana

In this episode I get together with Gila Glassberg and we talk about the challenges regarding food, family, and emotions on Rosh Hashana, and give some practical tips. Apply for coaching with Gila at www.gilaglassberg.com. Apply for coaching with Rena at www.mindovermunchies.com.

30 – Bari Mitzmann – Stop commenting on people’s size

Bari Mitzmann is a wife, mother of two, and content creator who partners with women of all backgrounds to provide personal growth support. Bari believes the antidote to many 21st century problems facing modern women is more meaningful connection. To that end, she has left a career in teaching and outreach to reach out to…

29 – Tahlia Mollot – Being a larger woman in this world

Tahlia Mollot was born in raised in Brooklyn, NY in “out of town” Manhattan Beach where she enjoyed the rare luxury of Parking Spots and trees. After living in Eretz Yisroel for 6+ years, with her husband and little ones, and a quick layover in Brooklyn for 3 years, she is currently living in Seattle,…

28 – Bonnie R. Giller, MS, RDN, CDN, CDE – How to manage a health condition alongside IE

In this episode I talk to Bonnie R. Giller, MS, RDN, CDN, CDE, about how to how to manage a health condition alongside IE, and how the two are not a contradiction. Here are some great quotes from this episode: For all those years, I would have to be the one trying to figure out…

27 – Chanchi Milecki – The Soul Styler

Chanchi Milecki is a color and style specialist. Using a holistic approach, she integrates personality, color, body and soul into unified design to highlight a person’s light and strength. Chanchi studied fashion design at the Fashion Institute of Technology, she is a graduate of the Color Designers International, and has been working with clients for…

26 – Blimie Heller – When your daughter wants to lose weight

In this episode I bring Blimie Heller, Parenting Coach, back on the podcast (she was on my very first episode!) to talk about what to do when your daughter wants to lose weight. If you enjoyed listening to this podcast, you’ll want to check out my coaching program, Mind Over Munchies, where we take the…

25 – Chaya Sara Levin, Rock Solid Self

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

Episode 24 — Bruchy Moskovics, LMSW, CCLS

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

Episode 23 — Listener Q&A with Rena Reiser

In this episode I answer questions like: 1) How do I eat healthy on a kollel budget? 2) Intuitive Eating sounds like a pipedream — help?! 3) If someone is overweight, isn’t it better for them to go on a diet?

Episode 22 — Fay Brezel, founder of OKclarity.com

Episode 21 — Esther Goldstein, LCSW — healing mind, body, and soul

Esther Goldstein LCSW is psychotherapist and trauma specialist who runs a private practice called Integrative Psychotherapy, located in Cedarhurst of the Five Towns of Long Island, NY. Esther’s practice provides treatment focused on healing individuals on mind, body and soul levels. Esther feels humbled to be involved in the healing and transformative work of both…

Episode 20 — Ruchi Koval — Ruchi’s journey, husbands, and acceptance

Ruchi Koval is the co-founder and Associate Director of Congregation JFX, a kiruv community in Cleveland, Ohio. She has been a Jewish educator for two decades, leading mussar groups for adults and teens, and mentoring educators around the world. Ruchi is a certified parenting coach, motivational speaker, musician, author, and mother of seven. She is…

Episode 19 — Shevi Samet — Pesach freedom, food freedom

Shevi Samet has been educating women and girls for the last 15+ years. A sought after kallah instructor and mentor, she is known for her ability to reach students from across the Jewish spectrum with passion, clarity and in depth knowledge of halacha and haskafa. Having served as a campus Rebbetzin and as a high…

Episode 18 – Rivki Berman, MS, RD – Pesach Prep with Intuitive Eating

Rivki Berman is a Registered Dietitian and owner of RB Nutrition, a private practice in Fair Lawn, NJ. Rivki practices a realistic, sustainable, intuitive eating approach to nutrition and health and works with all adults looking to change and improve their relationship with food for good. Her specialties are in PCOS, Diabetes, Eating Disorders, and…

Episode 17 — Chava Lederer, MSc.

Chava Lederer, MSc., is a psychotherapist in private practice in Jerusalem. She works with adolescents and adults, specializing in shock and complex/developmental trauma, as well as disordered eating and body image. She welcomes questions, comments, and inquiries at ledererchava@gmail.com.

Episode 16 — Dina Cohen, MS RDN CEDRD

Dina Cohen, MS RDN CEDRD, is the owner of EatWellSoon, a practice that provides nutritional counseling for clients of all ages and specializes in the treatment of eating disorders. Dina utilizes a Health at Every Size approach to support her clients in adopting healthy behaviors without making the scale the boss. She is dedicated to…

Episode 15 – The Gila-Rena Duo

In this episode, Gila Glassberg joins me as we clear up a misunderstanding about one aspect of Intuitive Eating.

Episode 14 – Eliana Cline, The Feeding Coach

Eliana Cline lives in Johannesburg, South Africa with her husband and children. Her own traumatic feeding experience when her eldest child was 4 months old led her to the trust-based feeding model which transformed her family’s life. She now teaches parents how to feed their children with confidence and handle common feeding struggles which arise.…

Episode 13 – Rachel Tuchman, LMHC

Rachel Tuchman is a Licensed Mental Health Counselor (LMHC) with over ten years of experience. She has worked with many diverse populations including incarcerated women at Riker’s Island Correctional Facility, kids and adults with developmental delays, kids with behavior issues, overwhelmed parents looking for skills and support, teens struggling with the pressures of adolescence and…

Episode 12 – Yaffi Lvova, RDN

Yaffi Lvova, RDN is an experienced Registered Dietitian Nutritionist (follow this link to read why nutrition credentials are essential) and a proud mom of twins plus one. She created Toddler Test Kitchen as a way to introduce children to unfamiliar foods in a safe way—a way that builds confidence and self-reliance, while spending quality time…

Episode 11 – Robyn L. Goldberg, RDN, CEDRD

Robyn L. Goldberg, RDN, CEDRD, INC. Private Practice. Robyn began her career at Cedars-Sinai Medical Center in Los Angeles as the in-patient dietitian in the Department of Cardiology. Over the last twenty two years she has developed her own private practice in Beverly Hills, CA, where she specializes in medical conditions, disordered eating, eating disorders,…

Episode 10 – Aviva Barnett, MSW

Aviva Barnett, MSW, is a Three Principles educational consultant, certified IHEART (Innate Health Education And Resiliency Training) facilitator and Transformational Seminar Leader. For over a decade, Aviva has been sharing a psychological paradigm that promotes hope and healing via workshops, seminars, community events and private consulting sessions. She also trains others practitioners. Her presentations are…

Episode 9 — Evelyn Tribole, MS, RD

Evelyn Tribole, MS, RDN, CEDRD-S is the co-author of the book that started this all — Intuitive Eating! Website: www.evelyntribole.com

Episode 8 – Bracha Kopstick, RD

Bracha Kopstick is a Registered Dietitian with a private practice based in Toronto, Canada. She helps parents feed their children in a way that is nourishing and stress free. Through her counseling, blogs, and speaking presentations, Bracha aims to set children up with the food relationship and eating skills to be well- long term! Website:…

Episode 7 – Rachel Goodman, RD, CDN

Rachel Goodman is a Registered Dietitian Nutritionist with a private practice based in Brooklyn, NY where she helps Jewish moms rid themselves of food guilt & anxiety so they can live life fully in health and happiness – without food stress! She also helps people live a nourishing life in mind, body, and soul through…

Episode 6 – Faigy Pollock

Faigy Pollock is the creator of “Unblock Your Way to Oneness”, a comprehensive course on the Torah’s perspective of marital intimacy and practical application of that knowledge. Faigy is a certified EFT practitioner and acclaimed kallah teacher. Through her work in EFT Faigy has helped hundreds of women overcome hardships in their marriages with her…

Episode 5 – Miriam Raskin

Miriam Raskin, AKA, freedom dancer, uses dance to empower women and girls to join the bandwagon of food and mental freedom. Her message is to let go of the feigned control we think we have on our lives, and to give that over to the legitimate overseer. It is the singular way that we could…

Episode 4 – Pnina Baim

Pnina Baim is the director of development and career school programs at TTI. She is also the editor of chief of design and publisher of Tmunah Jr, a Torah magazine for children where all members of our community are represented. See past issues on tmunah.com and amazon.com. She has also published three books, including a…

Episode 3 – Rivky Oster

Rivky Oster lives in Monsey, NY, and is very passionate to get the message out to the world that dieting does not work and there is another way, since she has been in those shoes!! She’s currently in training to be an Intuitive Eating coach to spread the message to as many woman as she can.…

Episode 2 – Gila Glassberg, MS, RDN, CDN

Gila Glassberg is a Master’s level registered dietitian located in Woodmere, New York. She is passionate about helping frum women like herself make peace with themselves through the process of self care and intuitive eating. She is compassionate and authentic – as she has changed her own relationship with herself and with food using the…

Episode 1 – Blimie Heller, Parenting Coach

Blimie Heller is a wife and mom who is passionate about helping parents raise their children in the most gentle and respectful way possible. She discovered intuitive eating around 2 years ago and has been on the journey for over a year now. The joy and liberation she found when finally giving up the diet…

00 – What to expect from this podcast