In this gentle practice, I guide you to settle into your body and notice what it’s holding — physically, emotionally, and spiritually. Through breath, touch, and awareness, I help you tune into the sensations that express your current emotional landscape, and find the words that resonate with what you feel inside. You’re invited to meet…

After 12 days of war and survival-mode living, many of us are being asked, or even expected, to return to “normal.” But what happens when your nervous system isn’t ready? When your body is still holding the weight of everything it’s just lived through? In this episode, I speak to the tender and often unspoken…

How often do we say “I feel like…” – but what we’re actually expressing is a thought, an opinion, or a judgment? In this live conversation, my husband Rabbi Yonasan Reiser and I sat down to explore the deeper meaning behind that common phrase. We unpacked the subtle but powerful difference between thoughts and feelings, and why…

As Pesach approaches, the stress of navigating family dynamics, expectations, and personal triggers can feel overwhelming—especially for those of us with complex backgrounds. In this heartfelt conversation, Chaya Hinda and I explore what it means to prioritize our own needs, set boundaries with difficult personalities, and embrace the reality of our emotions rather than pushing…

In this guided practice, I help you tune into the many layers of support already holding you—physically, emotionally, and spiritually. I lead you to notice the simple, tangible supports in your life and gently open to the deeper, infinite support of Hashem. If fully trusting that support feels challenging, I guide you in meeting that…

You’ve done the work. You’ve learned the tools. And then—suddenly—you find yourself right back in an old pattern. The frustration creeps in: Why am I still here? In this episode, I share a recent experience of falling into that familiar cycle and what it taught me about healing, patience, and self-trust. Because healing isn’t about…

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

Listening to Your Body’s Needs Through Touch In this episode, I guide you through a gentle practice of self-connection, inviting you to offer your body the love and care it deserves. Through intentional touch, we’ll explore what it feels like to truly listen to your body—tuning in to its needs, its boundaries, and its quiet…

The Body Remembers Pleasant Things, Too In this episode, I guide you through a gentle practice of shifting from the mind into the body, allowing space to unwind from the day’s momentum. Together, we’ll explore how small adjustments in posture can create a sense of openness and ease. Through the power of memory, we’ll invite…

From Holding Tension to Feeling Held In this episode, I guide you through a gentle yet powerful somatic mindfulness practice, inviting you to connect with your body in a new way. Together, we’ll explore tension, not to force it away, but to meet it with curiosity and presence. With the support of your own hands,…

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

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

In this episode, I guide you through a gentle somatic practice to explore both tension and ease in your body. By bringing compassionate awareness to these sensations, moving between them, and holding space for both to coexist, you’ll expand your capacity to connect with your body and its wisdom. This practice invites you to meet…

In this week’s episode of Parsha, Parts, and Polyvagal – Connecting Torah Insights to Your Inner World and Nervous System, we delve into a powerful insight from Parshas Va’eira. We explore the pasuk: “But they did not listen to Moshe, because of their shortness of breath and hard labor” (Shemos 6:9). Together, we unpack the layers of meaning…

In this episode, I guide you through a somatic mindfulness practice centered on exploring your relationship with space—both expansive and contracted. Through gentle breathing, movement, and visualization, we’ll notice how your body responds to taking up more space and to drawing inward. Together, we’ll create a safe space to explore the emotions and sensations that…

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

In this episode, I guide you through a grounding somatic mindfulness practice that invites you to connect with the intricate systems of your body—your heartbeat, digestion, breath, muscles, and bones. Through gentle awareness and intentional focus, we’ll explore how each part contributes to your aliveness and support. Together, we’ll offer gratitude and care to the…

In this episode, I guide you through a gentle somatic mindfulness practice to help you reconnect with your body, breath, and inner sensations. Together, we’ll explore how to slow down, tune into the support beneath you, and ask your body the compassionate question: “How am I doing right now?” This practice invites curiosity and acceptance…

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

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

In this first episode of Parsha, Parts, and Polyvagal, we explore Parshas Vayeshev and Yosef HaTzaddik’s journey—where even in his darkest moment, Hashem’s kindness showed up in the smallest detail. Yosef couldn’t control being sold to the Yishmaelim, yet the pasuk tells us something striking: the caravan carried fragrant spices instead of the usual foul-smelling cargo.…

Exploring the Block to Forgiveness In this meditation, you are invited to explore the path to forgiveness, focusing on a situation that carries a moderate emotional charge. Guided by Rabbi Jacobson’s 60-Day Journey, this session gently helps you uncover what stands between you and forgiveness. You’ll bring to mind a situation where someone has hurt…

The Gate of Tears: The Path to Repair In this meditation, you are invited to connect with a place in your life that feels broken or in need of repair, gently acknowledging the emotions that arise. Guided by Rabbi Jacobson’s 60-Day Journey, we explore the concept of the Gate of Tears, a path to healing…

Aligning with Your Elul Intentions This meditation invites you to pause and reflect on your journey through the month of Elul. You’ll begin by taking deep, grounding breaths, allowing your body to gently settle into the moment. As you relax, you’ll connect with your progress during this sacred time, without judgment, simply noticing what arises.…

Unmasking Your True Self This meditation invites you to explore the spaces in your life where your inner self and outer actions may not align, helping you gently unmask your true essence. Through deep, grounding breaths and mindful awareness, you’ll reflect on moments where you felt a disconnect between what you intended and how you…

Creating Space for Patience This meditation invites you to explore your feelings of impatience and bring a sense of calm and patience into a situation in your life where you’ve been longing for change. Grounding yourself with deep breaths and mindful awareness, you’ll gently connect with the sensations of impatience in your body, noticing how…

Connecting to The Part of You That is Holy In this meditation, you will be guided to explore what lies between you and your connection to your holy self. Inspired by Rabbi Simon Jacobson’s 60 Day Journey, this practice will help you tap into any emotions, sensations, or memories that reveal the obstacles standing between…

The Power of Letting Go This meditation invites you to explore the power of letting go, inspired by the 9th of Elul and themes from Rabbi Simon Jacobson’s 60 Day Journey. You’ll begin by grounding yourself through deep breathing and relaxation, then reflect on a time in your life when you gained something valuable by…

In this meditation, you will embark on a gentle journey to meet Hashem in the field, allowing you to connect deeply with your inner self. You’ll begin by relaxing your body and becoming aware of the sensations, emotions, and thoughts that arise as you prepare for this sacred encounter. As you approach Hashem, you’ll explore…

In this meditation, you will be guided to connect with both yourself and others through the power of compassion and consolation. You’ll start by relaxing your body and grounding yourself in the present moment. Then, you’ll bring to mind someone in your life who may be going through a difficult time, offering them your presence…

Teshuva: Finding What’s Missing This meditation invites you to slow down and connect with what’s truly in your heart. You’ll begin by gently relaxing your body and reflecting on a recent situation where you didn’t quite act as your best self. Through mindful awareness, you’ll explore the sensations in your body connected to that experience…

Rosh Chodesh Elul Renewal  In this special Rosh Chodesh Elul guided somatic mindfulness practice with Rena, you’ll be gently led to connect with your body and explore how it’s holding the challenges in your life. Through simple breathing and relaxation, you’ll create space to just be with these feelings without trying to change them. As…

Mindful Week Completion In Rena’s guided somatic mindfulness practice, we started by taking deep breaths, allowing our inhales to go as deep as our bodies were willing, and extending our exhales. We tuned into our bodies, feeling the support of the surface beneath us, and allowed ourselves to sink into it. We then brought to…

Embodying Relaxing and Trusting Hashem During our guided somatic mindfulness practice with Rena, we took a journey inward to become more embodied. We began by taking deep breaths, inviting our breath to signal that it was okay to slow down, relax, and let go. We allowed our bodies to settle into the surface beneath us,…

Breath Awareness During our guided somatic mindfulness practice with Rena, we embarked on a journey to become more embodied. We began by taking a few deep breaths, allowing our breath to go as deep as it could at that moment without forcing it. We grounded ourselves by feeling the support of the surface beneath us…

Music’s Presence and Absence In our guided somatic mindfulness practice with Rena, we began by taking deep breaths, allowing our breath to flow naturally. We invited our bodies to relax and sink into the surface beneath us, releasing tension and slowing down to be present with ourselves. Rena then introduced the topic of music, guiding…

Respecting Our Inner Selves In Rena’s guided somatic mindfulness practice, we engaged in a journey to become more embodied. We started by taking deep breaths, allowing ourselves to slow down and be present without forcing anything. We focused on sensing the support of the surface beneath us and invited our bodies to settle further. Shifting…

Connecting to Comfort During Rena’s guided somatic mindfulness practice, we began by taking deep breaths, inviting relaxation, and allowing our bodies to settle onto the supportive surface beneath us. We brought to mind an object that gives us comfort, either from our past or present, and imagined the comfort it provides. We focused on where…

Self-Value Practice During Rena’s guided somatic mindfulness practice, we began by taking deep breaths, allowing our bodies to relax without forcing anything. We noticed the support of the surface beneath us and invited our bodies to sink into it further. Rena encouraged us to bring to mind everything that needed to be done before Shabbos,…

Understanding Chronic Pain and Emotional Well-being I’m excited to share with you the recording of our recent Q&A call where we delved into topics surrounding chronic pain, self-regulation, and emotional well-being. Here’s a brief overview of what was covered: Addressing Chronic Pain Approaches: I discussed contrasting approaches to chronic pain, clarifying misconceptions and offering my…

Protective Layer Focus During our guided somatic mindfulness practice led by Rena, we took time to connect deeply with our bodies and breath. We began by slowing down our breathing, inviting relaxation and signaling to our entire being to let go and embrace renewal. We then focused our attention on the surface supporting us, feeling…

Mindful Boundary Setting In Rena’s guided somatic mindfulness practice, we journeyed into our bodies, inviting our breath to lead us into a state of deep relaxation and presence. We let go of the need to rush, allowing ourselves to settle into the support beneath us. With gentle guidance, we recalled moments where we said yes…

Embracing Radical Acceptance During the guided somatic mindfulness practice with Rena, we took deep breaths, inviting our breath to flow naturally without forcing it. We brought loving attention to our breath, recognizing how it supports us in every moment. We then settled into the surface we were on, inviting our bodies to relax. Our focus…

Reflections: Embracing Our Values and Finding Inner Settling In Rena’s guided somatic mindfulness practice, we began by taking deep breaths, inviting our breath to echo through us gently. We connected with our bodies, feeling the support beneath us, gradually letting go and sinking into the present moment. Reflecting on our week, we explored each day,…

Hashem’s Infinite Embrace Visualization In Rena’s guided somatic mindfulness practice, we were gently led into a space of deep embodiment and self-nurturing. We began by acknowledging the permission to slow down, to step away from the chaos of life, and to simply relax. As Rena’s words enveloped us, we felt ourselves internalizing this permission, allowing…

Fascination with Sensations In Rena’s guided somatic mindfulness practice, we began by taking deep breaths, allowing our breath to serve as an invitation to slow down and connect with ourselves. We focused on sensing our bodies and how they were supported by the surface beneath us, inviting ourselves to settle even more. Then, we scanned…

Rewiring Emotional Escapes In Rena’s guided somatic mindfulness practice, we took deep breaths, feeling the nourishment of each inhale and exhale. We connected with our bodies, sensing their support and settling into them. Then, we recalled a moment of feeling dysregulated or overwhelmed, and instead of turning to distraction, we slowed down and tuned into…

Accepting My Parts As They Are: No Change Needed In Rena’s guided somatic mindfulness practice, we embarked on a journey of deepening our connection to our bodies and the present moment. We began with breath awareness, inviting each inhale and exhale to guide us deeper into ourselves. As we settled into our bodies, we observed…

Past & Present Integration In Rena’s guided somatic mindfulness practice, we started with gentle breath awareness, observing its temperature, pace, and depth without trying to alter it. Gradually, we shifted our focus to the sensations of our bodies, feeling the support beneath us and inviting further relaxation. With compassion, we explored the emotions and memories…

Focusing on Body Sensations During Rena’s guided somatic mindfulness practice, we began by taking deep breaths, allowing ourselves to notice the depth of each inhale without forcing any change. She guided us to feel the support of the surface beneath us, inviting our bodies to settle into it gradually. We focused intently on the part…

Harmonizing Dichotomy During Rena’s guided somatic mindfulness practice, we journeyed inward, inviting our breath to echo in the present moment. We paused to notice the compassionate, loving way we could be with ourselves, feeling the depth and fullness of each breath. As we sank into our bodies, we acknowledged our current starting point and envisioned…

Hunger Pains: An Exploration of Inner Longing We began by taking a few deep breaths, letting each exhale release a bit more tension. We invited our breath to fill us deeply, from stomach to chest, noticing which parts of our body welcomed it with gratitude and which struggled. As we settled into our bodies, we…

Mindful Release Together, we embark on a journey of somatic mindfulness with Rena as our guide. We start by taking deep breaths, allowing each inhale and exhale to flow naturally. We connect with our bodies, feeling the support beneath us, and gently releasing any tension without force. Placing our hands on our face and chest,…

Sinking into Stillness: Feeling Hashem’s Love with Every Breath We embark on a journey of deep connection, led by Rena’s soothing guidance. We start by taking a few deep breaths, centering ourselves in the present moment and slowing down the rush of life. As we breathe deeply, we let go of the busyness that surrounds…

Affirming Our Worth: Healing Through Perceived Failure As Rena guided us, we started by honoring our breath, allowing it to resonate freely within us. It was a gentle reminder that it was okay to slow down, to grant ourselves the time we needed. With each breath, we rooted ourselves into the present moment, feeling the…

Finding Freedom in the Body In Rena’s guided somatic mindfulness practice, we begin by taking deep breaths, acknowledging the life force within us. With each inhale and exhale, we feel Hashem sustaining us. We tune into our bodies, feeling the support of the surface beneath us, allowing ourselves to settle and rest. This time is…

Embodied Inner Conflict In Rena’s guided somatic mindfulness practice, we embarked on a journey of self-awareness and embodiment. Beginning with deep breaths, we tuned into the quality of our breath, noticing its pace and depth. With gentle guidance, we invited our bodies to settle and relax, feeling the surface beneath us. Acknowledging inner conflicts, we…

Deepening Our Relationship Within In Rena’s soothing guidance, we begin with deep breaths, each inhale reminding us that Hashem is breathing life into us in every moment. As we sense our bodies, supported and safe, we invite relaxation, signaling to our nervous systems that we are okay. We check in, inviting our bodies to speak,…

Preparing for Shabbos in Hashem’s Care In Rena’s guided somatic mindfulness practice, we journeyed inward, taking deep breaths and tuning into the sensations of our bodies. We acknowledged the weight of our responsibilities in getting ready for Shabbos (and Pesach), feeling the body’s response to our to-do lists. Then, Rena gently guided us to consider…

Hashem’s Loving Support: Harnessing Oxytocin for Self-Nurturing In Rena’s guided somatic mindfulness practice, we start by taking deep breaths, allowing our breath to flow naturally without forcing it. This gentle reminder encourages us to slow down, rest, and relax. We connect with our body’s physical sensations, feeling the support of the surface beneath us and…

Sensory Awareness: Deepening Our Connection In Rena’s guided somatic mindfulness practice, we begin by anchoring ourselves with deep breaths, letting each inhale and exhale serve as a gentle reminder that we can slow down and rest when needed, feeling the support of the surface beneath us. As we bring awareness to our thoughts, Rena invites…

Embodying Courage As we begin, we take a few deep breaths, grounding ourselves with each inhale and exhale. We remind ourselves that it’s okay to relax, to give ourselves permission for a moment of respite. We settle into our space, feeling the support beneath us, allowing our bodies to rest into it just a little…

Beneath “How Are You?”: A Deep Dive into Self-Inquiry We embark on a journey of deepening connection with ourselves through somatic mindfulness guided by Rena. With gentle breaths, we signal to our entire being that it’s okay to slow down, to truly check in. Whether sitting, reclining, or lying, we invite our bodies to settle…

Grounding into Presence with Preparing for Shabbos In Rena’s guided somatic mindfulness practice, we start by taking a few deep breaths, inviting our breath to signal to all of us that it’s okay to relax and let go. We focus on sensing our bodies and the support of the surface beneath us, acknowledging everything that…

Embracing Hashem’s Support We begin by drawing in a few deep breaths, allowing each inhale and exhale to wash through our being, and acknowledge the support beneath us. With gentle encouragement, we bring to mind a current life challenge, noticing where it resides within us. As Rena leads us, we imagine Hashem holding that part…

Wrapped in Love: A Guided Embodiment Experience In Rena’s guided somatic mindfulness practice, we began with grounding breaths, focusing on our heartspace and the rhythm of our breath. Then, we brought to mind three sources of love: our own heart’s affection, a loved one, and Hashem’s boundless love. With each breath, we immersed ourselves in…

Choice: Navigating “Yes” and “No” Somatically In Rena’s guided somatic mindfulness practice, we begin by taking deep breaths, inviting our bodies to relax. We explore situations where we’ve said yes when we wished we’d said no, feeling the responses in our bodies and nervous systems. Then, we imagine saying no, noticing the contrast in sensations.…

Sensing Potency: A Guided Embodiment Practice Rena leads us through a journey of somatic mindfulness, beginning with grounding breaths and gentle self-holding. As we delve into body scans, we awaken to the potency within each sensation. With curiosity and trust, we explore our emotions, allowing them space to unfold. Through intentional poses, we embody the…

Shabbos Preparation: Pace Pause In Rena’s guided somatic mindfulness practice, we begin by taking deep breaths, inviting each breath to delve into any tension spots and offering them extra support. We reflect on the past week, feeling into the rhythm of our routines and acknowledging all that lies ahead. We visualize ourselves preparing for Shabbos,…

Nurturing Presence: A Guided Journey to Embodied Ease In Rena’s guidance, we start by breathing deeply, allowing our breath to reach its natural depth. We’re encouraged to slow down, letting each breath settle us. Rena prompts us to notice any tension in our bodies, gently inviting us to release it without force. We’re asked to…

You Matter: Nurturing Self-Care through Mindful Attention In Rena’s guided somatic mindfulness practice, we start with a few deep breaths, allowing our breath to find its natural rhythm. As we delve into our body’s sensations, we’re encouraged to recall the recent days, events, and interactions of Purim, noticing how our bodies respond without judgment. Rena…

Visualizing Past Ease, Embracing Future Readiness: Somatic Preparation for Purim Rena led us on a journey through time, guiding us to reflect on moments of past ease and envisioning our future readiness for Purim. With mindful attention, we recalled instances where we gracefully navigated challenges, allowing the memory to imbue our bodies with Menuchas Hanefesh.…

Preparation for Purim: Surrendering to Hashem’s Support Rena led us through a journey of somatic mindfulness, guiding us to sink into the present moment with each breath. As we acknowledged our to-do lists and responsibilities, she gently reminded us of the support of Hashem, the One orchestrating everything. With each exhale, we surrendered to Hashem’s…

Body-Mind Harmony: Preparing for Purim As Rena guided us through a somatic mindfulness practice, our breathing steadied and our bodies settled into the present moment. With each inhale, we invited our awareness to embrace the sensations of the surface supporting us, acknowledging the tasks awaiting us before Purim. Rena encouraged us to notice how our…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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,…

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…

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…

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,…

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…

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…

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…

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…

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…

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…

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…

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,…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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.…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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,…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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.

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,…

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.…

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.…

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…

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…

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…

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…

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…

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…

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…

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…

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,…

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.…

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.

In this episode I interview Pessy Schwartz about Cyclical Living.

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.

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…

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)…

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…

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…

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…

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…

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…

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…

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…

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!

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…

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…

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.

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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,…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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

How 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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

“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…

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…

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…

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…

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…

“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…

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…

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…

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…

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…

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…

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…

“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?…

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…

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…

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 –…

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…

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?

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…

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…

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…

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…

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…

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?…

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…

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…

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…

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…

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…

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.

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.

It’s the question of the year!

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.

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

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…

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.

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…

Let’s define this for once and for all!

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…

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…

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…

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

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

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

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

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,…

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…

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…

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…

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…

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…

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?

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…

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…

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…

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…

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.

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…

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

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.…

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…

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…

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,…

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…

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

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:…

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…

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…

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…

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…

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.…

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…

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…