Meditate with Tsamara

Excessive social media use may contribute to anxiety, depression, and low self-esteem. In this episode, Giovanni Liverani, shares tips on how we can reassess our use of social media and take care of our well-being in this very digitally connected age. 

Studies show that limiting social media use to approximately 30 minutes per day may lead to significant improvement in well-being (https://bit.ly/32tw45D), and that the quality of our face-to-face conversations with others may improve without our mobile phones next to us (https://bit.ly/3hAGW85). 

Giovanni is inspired by his personal experience in limiting his social media use and by a TedTalk by Paul Miller, a man who lived a year offline (https://bit.ly/32td4nY).

How will you move towards a healthier social media use?

If you liked this episode and want to know more well-being tips from Tsamara, follow and share this podcast with your friends!

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When we are fearful, we can easily experience stress and anxiety that leads to a feeling of overwhelm. In this 12-minute meditation, you are encouraged to have a book and a pen with you to journal the prompting questions. Please use headphones to better tune in to yourself.

This meditation is inspired by reading 'The Book of Joy' by His Holiness the Dalai Lama, Archbishop Desmond Tutu, with Douglas Abrams. 

Please kindly share this meditation with your loved ones who may need it, and follow this podcast for more meditations and conversations about well-being. Thank you!

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Ferris, a Stoicism enthusiast, shares his personal journey and knowledge about the ancient Greek philosophy. Here you can learn the foundations of Stoicism and how you can better manage your emotions with journaling and meditation tips from the contemplation techniques of the Stoics.

Ferris also recommends six books for further reading, three main Stoic text includes:

• ‘Meditations’ by Marcus Aurelius
  
• ‘Epictetus: The Discourses & Enchiridion’
  
• ‘Seneca: Letters from a Stoic
  

and three modern Stoic books such as:

• ‘How to Think Like a Roman Emperor’ by Donald Robertson
  
• ‘The Philosophy of Cognitive-Behavioural Therapy’ by Donald Robertson
  
• ‘How to Be a Stoic’ by Massimo Pigliucci

If you would like to hear more content on how to take care of your well-being, please follow on Spotify and subscribe to Apple Podcasts and also kindly share this positive message with your loved ones!

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Practicing yoga and meditation can improve your holistic well-being, but how do we start? And how do we deepen our practice?

In this episode, Paul Teodo shares his experience, wisdom, and tips from practicing yoga for 12 years and teaching approximately 5000 yoga classes. Paul is a yoga and meditation teacher and musician from Los Angeles and now teaches at the world-famous Yoga Barn in Ubud, Bali. Paul also has 2 albums on Spotify, ‘A Journey to Center’, his own personal fusion of mindfulness meditation and original pieces written on acoustic guitar, and ‘Santa Cruz, Indonesia’ that you should check out! 

Keep in touch with Paul through his Instagram: @teodoyogaguitar and his Facebook page: Paul Teodo Yoga.

If you would like to hear more content on how to take care of your well-being, please kindly share this podcast with your loved ones and click 'follow' on Spotify and 'subscribe' on Apple Podcasts! Namaste.

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Life in pandemic can be stressful. We draw inspiration from Anies Walsh, Interior Designer (and my mom), of how she uses art as a stress-releasing activity. Art therapy uses drawing, painting, coloring, sculpting, and other artistic techniques to explore what we feel and think. Art therapy is useful for everyone, and have been found useful for those experiencing severe stress, anxiety, and depression (https://bit.ly/3aOlSIQ). In Anies’ Youtube Channel, Creative with A&M, you can find multiple inspiration for DIY art activities you can do in your home with your family. 

If you find this episode interesting, please share it with your loved ones and help by following or subscribing to this podcast. Thank you!

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Breaking down the concept of mindfulness to 5 key components based on researchers measures it in studies (https://bit.ly/346wAZU), how mindfulness affects our attentional processes (https://bit.ly/2Fuetmm), and emotion regulation and self-awareness (https://bit.ly/2Y8mhAB).

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In this episode, I will explain why self-awareness is key to start your healing journey, including a simple exercise, and 2 scientific papers: discussing the brain’s default mode network (paper 1: https://bit.ly/2DFzRof) and why we are unhappy when our mind wanders (paper 2: https://bit.ly/2E4Xc2b). 

In the end, I give practical tips and a 10-minute visualization meditation for you to practice experiencing your self-awareness. Hope it's useful!

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Welcome to a variety of mindfulness meditation with this body-scan that might be useful when you are experiencing trouble falling asleep. This meditation is best listened to while laying down. The first part of this meditation is to guide you to your breathing in the present moment. The second part is to tune in to sensations in your body without judging the experience. This audio is a complete meditation by itself and without a short note from me at the end so you can better ease into you rest :)

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Why 'Meditate with Tsamara' ?

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Sharing with you a 10-minute meditation that was used as an experiment for my master thesis. After the bell rings at the end of the meditation, I share briefly what the experiment was about and what was the result. Enjoy your short mindful break!

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