Inna Khazan, Ph.D. – Specializing in Performance Excellence Training using Biofeedback and Mindfulness-Based approaches

The idea is to respond with kindness and with compassion, to, whatever the person is going through.

-Inna Khazan

Inna Khazan, PhD, BCB is a faculty member at Harvard Medical School, where she teaches and supervises trainees. A clinical psychologist specializing in health psychology and performance excellence training using biofeedback and mindfulness-based approaches, Dr. Khazan also maintains a private practice in Boston, working with clients on optimizing their health and performance.

Recognized as a pioneer in mindfulness-based biofeedback, Dr. Khazan is a popular speaker at national and international conferences on the topics of biofeedback and mindfulness. She has conducted biofeedback and mindfulness trainings for notable institutions in the US and abroad, including the US Navy Special Warfare, US Army Special Forces, and the Stuttgart Opera and Ballet Company.

Dr. Khazan serves as president of the board of directors for Institute for Meditation and Psychotherapy (IMP), board member for the Association for Applied Psychophysiology and Biofeedback (AAPB), and Biofeedback Certification International Alliance (BCIA), where she is currently chair elect. Dr. Khazan is the author of numerous journal articles, the highly-regarded Clinical Handbook of Biofeedback: A Step-by-Step Guide to Training and Practice with Mindfulness, and the newly released book, Biofeedback and Mindfulness in Everyday Life: Practical Solutions for Improving Your Health and Performance

More about Inna’s work:

Health Psychology: www.BostonHealthPsychology.com 

Books: Biofeedback and Mindfulness in Everyday Life, The Clinical Handbook of Biofeedback

Please enjoy!

Listen to this episode on Apple podcasts, Spotify, Stitcher, Overcast, Google Podcasts, or on your favorite platform

Connect with Inna Khazan:

Website | Twitter | LinkedIn | Health Psychology

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Questions we discuss:

  • What is psychophysiological approach?
  • How did you get into mindfulness after studying clinical psychology?
  • When do we need biofeedback training?
  • What kind of breathing exercise do you perform every day?
  • Have you taught meditation or mindfulness to your kids?
  • and much more!

People mentioned: Christopher Germer, Ronald Siegel, Kelly McGonigal, Kristen Neff

Books Mentioned: The Upside of Stress, The Mindful Path to Self-Compassion, The Mindfulness Solution

The Nishant Garg Show:

This show is about extracting information on Mindfulness, Personal Development, Spirituality. I am on a mission to spread Mindfulness and I’d love for you to join me in this movement.

For any question, please contact me.

If you have enjoyed listening to my podcasts, please subscribe to the new podcast updates on Itunes please provide your reviews on Itunes which will really help me.

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Randi Kay on Seasonal Healing, Self-Care Practices, Self-Love, Amplifying Inner Wisdom, and more (#93)

If I’m feeling a lot of anxiety, my mantra is I am calm.

Randi

Randi Kay is a Holistic Health Practitioner and Educator that has been helping people heal through bodywork, yoga, and self-care coaching for over a decade. Her mission is to help people simplify the healing journey by amplifying their own inner wisdom and teaching seasonal self-care practices. Along with her practice based out of Fargo, ND, Randi offers self-care tools online, such as her Seasonal Healing Membership, instructional online courses and coaching, and The Simple Self Care Podcast at NaturallyRandiKay.com

More about Randi’s work:

https://www.naturallyrandikay.com/selflove

https://www.naturallyrandikay.com/post/podast-mental-health

In this episode, she talks about living on the mountains, seasonal healing, self- care practices, listening to music during cooking, meditation, advice for pregnant women, accepting the worst case, trust, positive affirmations, Self-Love, listening to intuition, laughing at pain and sufferings, Self-Care and Self-love with mindfulness, depression as a teenager, trust your own inner wisdom and your own natural rhythms,Meditation, Journaling, Gratitude and much more!

Please enjoy!

Listen to this episode on Apple podcasts, Spotify, Stitcher, Overcast, or on your favorite platform

Connect with Randi Kay:

Website | Instagram | Podcast | Self-Love

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Questions we discuss:

  • What did you learn from living in the mountains?
  • What are the seasons to rest and recover?
  • What are your current self care practices in this season?
  • Can we have too much of self love?
  • and much more!

People mentioned: Rashmi Bismarck, Tiffany Cruikshank

The Nishant Garg Show:

This show is about extracting information on Mindfulness, Personal Development, Spirituality. I am on a mission to spread Mindfulness and I’d love for you to join me in this movement.

For any question, please contact me.

If you have enjoyed listening to my podcasts, please subscribe to the new podcast updates on Itunes please provide your reviews on Itunes which will really help me.

Subscribe to the Newsletter. You won’t be spammed! I hate spams too! You will receive only one email every Friday on the latest published podcasts

Dr. Timothy Bono – Unleashing Important Questions

Dr. Tim Bono is a faculty member in the Department of Psychological & Brain Sciences at Washington University in St. Louis where his teaching and research focus on positive psychology and college student development. His work has been featured in a number of national media outlets including NBC News, CNN, Fast Company, and the Associated Press. Over the last decade, thousands of students have taken his popular courses on the Psychology of Young Adulthood and the Science of Happiness. He summarizes the research from those courses, along with how his students have put that information into practice in their own lives, in his recent book, Happiness 101: Simple Secrets to Smart Living & Well-Being.

Please enjoy!

Listen to this episode on Apple Podcasts, Spotify, Stitcher, Overcast, Google Podcasts, or on your favorite platform

Connect with Tim:

Twitter | LinkedIn

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[Nishant] : What’s your morning routine look like? Why having a morning routine is essential in your life?

[Tim]: I wake up every morning—including weekends—at 6:50 AM, and begin my day with 10 minutes of meditation. I have a small alcove in my bedroom that is perfect for sitting in silence and focusing on my breathing. This helps to center me and begin my day feeling refreshed and relaxed. As soon I finish that, I generally open up Pandora to jump start my day with some upbeat music while I make my bed and brush my teeth. Next I make breakfast—usually a bowl of cereal and a protein shake, and only after I’ve completed those things will I allow myself to check email, respond to text messages, or do anything else on my phone.

One thing that has helped me establish this routine is that I no longer keep my phone on my nightstand. I used to be one of those people who—even after I had gotten into bed and under the covers—would be scrolling through my phone, responding to emails and getting lost in random cat videos on Facebook. But I found that was a huge waste of time and often made it more difficult to fall asleep. And then as soon as I woke up the next morning, the first thing I would do was reach for my phone to check email and text messages before I even got out of bed. And sometimes that could be a source of anxiety or otherwise get me thinking about what I was going to do about them. And that was kind of useless because at that stage of the morning I’m not at my desk or in a position to respond to them, and yet my mind would be consumed by them entirely.

So my routine now is that, before I go to bed, I put my phone in that alcove where I meditate and I keep it on airplane mode so that I won’t even see or hear any push notifications until after I have finished my meditation and those other parts of my morning routine. And I have found it is a much nicer way to start the day, without any interference from phone alerts or work issues. I’ll get to those tasks soon enough, but I choose to begin the day focused on the simple pleasures of the morning. That approach allows me to bring a good mood and a refreshed state of mind to whatever is waiting for me when I get to work.

[Nishant]: What do you do when you feel overwhelmed? or with overwhelming life goals?

[Tim]: If I am feeling overwhelmed by a large number of tasks that I need to complete in a short amount of time, I will first create a list of everything I have to do, and then I will order them by importance, and set deadlines for when I will need to complete them. As much as I hate deadlines, I do find that they light a fire under my feet to get things done.

I also pay attention to how I prioritize my time and my energy. I try not to stress out about responding to every email immediately. Once I get to work, I start the day by identifying particular projects that I want to have completed by the day’s end that will help me feel accomplished. And I find that the satisfaction that comes from making progress toward the goals I really care about goes a long way toward mental health. If I let myself, I could easily get swept away into the constant stream of emails and small requests that come up, but that would not allow time to get to some of the more important things, and I wouldn’t feel that satisfaction from making progress toward those large-scale goals. This is not to say that I never have days where I get lost in some of the more mundane details and tasks, but I try to reserve my best energy for the more important projects.

And when it comes to overwhelming life goals, I do my best to break those down to their component parts. When I decided several years ago to write my book, I didn’t just sit down one day and say, “I think I’m going to do a write a book” and then start writing. I started with an outline, a brief sketch of what I wanted the contents of the book to look like. Then I took each chapter individually and focused on each one’s component parts, allowing them to take shape and evolve, very often in ways that were different from what I had originally envisioned. And I think that’s one of the most important things I have learned in life: It’s important to have goals and pursue them, but it’s also important to have the flexibility to allow things to take shape as they will and to go with the flow, correcting course along the way. I believe that approach has taken some of the pressure off and minimized how often I truly feel overwhelmed.

Inevitably there are still days where I feel like I have more to do than I reasonably can. On those days, I do the best I can with what I am able to bring to those tasks, I then forgive myself for the circumstances or poor planning that allowed me to paint myself into that corner, and I try to extract a lesson in time management that I can use to prevent myself from finding myself in that situation again in the future.

[Nishant]: What makes you happy and fulfilled in life? Any advice to people who are seeking ways to fill good?

[Tim]: I do everything I can to prioritize three areas of my life in particular.

The first of those has to do with my physical well-being. I build in time most days for exercise, since physical health is really at the foundation of psychological health. I also do what I can to get a good night’s sleep each night since we know the brain does a lot of work to strengthen neural circuits that play out in emotional well-being and mental acuity during the day.

Second, I keep a gratitude journal and make it a point to focus on good things in my life that I might have lost sight of. In the age of social media, it has become increasingly easy to compare our lives with everyone else. But that’s no good recipe for psychological health. Gratitude is so important for breaking the social comparison cycle and instead, redirecting attention to those good things that I had likely been taking for granted.

Third, and most important, I make it a point to connect with close friends and family as much as I can. I have a close friend who I often will call on the way to or from work most days just to chat, and I get together with other friends as often as I can, as well. I enjoy cooking, so it’s always fun to have friends over to break bread together and just enjoy each other’s company. When I’ve had a bad day, those are the people who help redirect attention away from whatever’s bothering me. And when things are going well, those are the people who help me celebrate and extend the positivity of the good days.

[Nishant]: How do you deal with setbacks or failures?

[Tim]: I try to observe them very matter-of-faculty and extract whatever learning I can from them. I have come to acknowledge that setbacks are part of life, and often it is the people who have succeeded the most who also have failed the most. But what fueled their success was how they responded to the failure. Instead of interpreting setbacks as a signal of defeat, they used them as a source of motivation and a source of information about what they could improve about their next attempt.

One of my favorite quotes is from JK Rowling who once said, “It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all, in which case, you fail by default.” And JK Rowling is a great model to live by—she had many failed manuscripts before Harry Potter was published. But she took each rejection in stride and kept at it, using feedback from those rejections to improve future versions and ultimately positioning her to unleash her masterpiece that took the world by storm.

So I try to draw inspiration from others who have failed and still found a way to persevere. When things don’t work out as I had hoped, I reflect on it, think about what I can use from that experience to improve my next attempt. And in the process, I practice self-compassion and I do what I can to restore my mood. Some of the best strategies for that are consistent with what I do more generally to take care of my mental health—I’ll talk things over with a friend, practice gratitude for things that are still going well for me, go for a run, get a good night’s sleep, and then direct attention toward other goals. One of the most important pieces of advice I received from one of my mentors was to not allow the disappointment from yesterday’s failures take away from my ability to work as hard as I can on today’s goals. And I try to remind myself of that everyday.


The Nishant Garg Show:

This show is about extracting information on Mindfulness, Personal Development, Spirituality. I am on a mission to spread Mindfulness and I’d love for you to join me in this movement.

For any question, please contact me.

If you have enjoyed listening to my podcasts, please subscribe to the new podcast updates on Itunes please provide your reviews on Itunes which will really help me.

Subscribe to the Newsletter. You won’t be spammed! I hate spams too! You will receive only one email every Friday on the latest published podcasts

Bruce Langford on Anti-Bullying, Building Confidence, Mindfulness Mode, Cultivating Calm, and more

A little stress is ok, but mega anxiety that threatens to shut you down is not cool.

Bruce

Bruce Langford has been an entrepreneur and musician all his adult life. He quit his day job in 2005 to become focused full time on the prevention of bullying. Working as a presenter and program creator in the bullying field, led Bruce to become a mindfulness coach and teacher. Bruce also hosts the Mindfulness Mode Podcast, where he shares the concept of mindfulness with the mainstream worldBruce Langford is a Mindfulness consultant who is hired by companies to improve employee work-life balance by replacing stress and anxiety with team spirit and self-respect. His  extensive background in bullying prevention equips him, through mindfulness, to inspire employees to replace self-bullying and judgmental behaviors, with a strong desire for cooperation and respect. 

In this episode, Bruce talks about  building confidence, his music career, how he became less judgmental through Meditation,anti-bullying, forming positive habits, Cultivating calmness and  Gratitude, and much more!

Please enjoy!

Listen to this episode on Apple Podcasts, Spotify, Stitcher, Overcast, Google Podcasts, or on your favorite platform

Connect with Bruce Langford:

Website | Facebook | Instagram | Twitter | LinkedIn

Download Audio:

Stream the audio here

Download this audio by right click and choose “save as”

Questions we discuss:

  • What did you teach to that kid before you started your anti-bullying program?
  • What kind of exercises do you perform in those 45 minutes every day being active?
  • When you walk in nature – do you listen to music, or do you have  phone or you are just unplugged?
  • What does your first 60 to 90 minutes of your morning look like?
  • and much more!

People mentioned: Brian Tracy John Kabat- Zinn, Wim Hoff

Meditation app: Insight timer

The Nishant Garg Show:

This show is about extracting information on Mindfulness, Personal Development, Spirituality. I am on a mission to spread Mindfulness and I’d love for you to join me in this movement.

For any question, please contact me.

If you have enjoyed listening to my podcasts, please subscribe to the new podcast updates on Itunes please provide your reviews on Itunes which will really help me.

Subscribe to the Newsletter. You won’t be spammed! I hate spams too! You will receive only one email every Friday on the latest published podcasts

Megan Murphy – Kindness Activist, Kindness Rocks, Keep it Kind, and more

Megan Murphy is a Women’s Empowerment Coach, Business Mentor, Kindness Activist,  Meditation Instructor and Lecturer. Megan thinks kindness rocks! She is the creator of the national movement, The Kindness Rocks Project™, which encourages people to leave rocks painted with inspiring messages along the path of life. Megan loves to share her story and inspire others to cultivate and express kindness.

Megan is a Certified Professional Coach (CPC) and Score certified mentor earning her coaching certifications through the Institute for Professional Excellence in Coaching (iPEC) and is a member of the International Coaching Federation ICF.

Megan has been featured on Fox News Boston, NBC Boston, WCVB Channel 5; 5 for Good segment, The Boston Globe, The Detroit Free Press, The Washington Post, Cape Cod Life Magazine, Conscious Life Magazine, Parents Magazine, Highlights for Kids Magazine, Country Living Magazine, First for Women Magazine, The Cape Cod Times, Today.com, The Huffington Post,  Southern Living Magazine and many other regional news media outlets across the country where members of the project participate. She has been published in The 2017 Chicken Soup for the Soul: My Kind America book, Mind, Body, Green, Tut.com and Grown & Flown and quoted in many more publications and blogs.

Please enjoy!

Listen to this episode on Apple Podcasts, Spotify, Stitcher, Overcast, or on your favorite platform

Connect with Megan Murphy:

Website | Facebook | Instagram | Youtube

Download Audio:

Stream the audio here

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Questions we discuss:

  • What was your motivation to start the Kindness Rock project?
  • If we have all the answers within us, then why can’t we find the great answers when we need them the most?
  • Would you please explain more on those ways to get into our inner truth and find those great answers that we already have. If any practice or any tools that that comes in your mind, or you apply in your life every day?
  • What does your meditation practice look like these days?
  • and much more!

Books mentioned: Big MagicThink and Grow RichThe Alchemist

People mentioned: Elizabeth Gilbert, , Robin Williams, Brene Brown, Oprah

The Nishant Garg Show:

This show is about extracting information on Mindfulness, Personal Development, Spirituality. I am on a mission to spread Mindfulness and I’d love for you to join me in this movement.

For any question, please contact me.

If you have enjoyed listening to my podcasts, please subscribe to the new podcast updates on Itunes please provide your reviews on Itunes which will really help me.

Subscribe to the Newsletter. You won’t be spammed! I hate spams too! You will receive only one email every Friday on the latest published podcasts

Liz Lewinson – How to Meditate and Heal Wounds, Cultivate Proper Masculinity, Rebel and Spiritual Conformist, and more

Liz Lewinson is an award-winning author, speaker, teacher, technologist, strategic planner, and feminist.  She is Vice President and Treasurer of The Frederick P. Lenz Foundation for American Buddhism. She leads the grant category titled “Women in Buddhism.”  Liz has authored three books–American Buddhist Rebel: The Story of Rama – Dr. Frederick Lenz; Women, Meditation, and Power; and The Power of the Loving Man – with additional book and audio book projects underway.

She began her career as a freelance journalist and quickly segued to Hollywood public relations, landing A-list clients in a number of entertainment sectors.  Within an eight-year period, she became Senior Vice President of Marketing and Public Relations for Tri-Star Television and Stephen J. Cannell Productions.  At Cannell, she managed television series, films, talk shows, and TV specials.   Intrigued by the field of computer science, she left public relations in the early 90s and took in-depth training in computer science.  She was soon managing complex, multi-million dollar I.T. projects for top Wall Street firms. 

In early 2016, she accepted a job in New Zealand as Communications Manager at Utilities Disputes, an ombudsman office for consumers wishing to resolve disputes about electricity, gas, water, and more.  In late 2017, she returned to the U.S. to teach meditation-based principles and take on more responsibilities at the Lenz Foundation. Through her company, Skye Pearl, she currently focuses on creating truthful and powerful global communications through books, audiobooks, film, and other media.  Liz is happily single and resides in northern California.

Please enjoy!

Listen to this episode on Apple Podcasts, Spotify, Overcast, Stitcher, or on your favorite platform

Connect with Liz Lewinson:

Website | LinkedIn | Twitter | Instagram | Facebook

Download Audio:

Stream the audio here

Download this audio by right click and choose “save as”

In this episode: Liz goes deep into explaining meditation, the power of loving man, difference between rebel and spiritual conformist,  the right way to have masculinity

Books mentioned: Surfing the Himalayas

The Nishant Garg Show:

This show is about extracting information on Mindfulness, Personal Development, Spirituality. I am on a mission to spread Mindfulness and I’d love for you to join me in this movement.

For any question, please contact me.

If you have enjoyed listening to my podcasts, please subscribe to the new podcast updates on Itunes please provide your reviews on Itunes which will really help me. If you have any constructive feedback, or any suggestion to make this podcast better, please submit your comments

Subscribe to the Newsletter. You won’t be spammed! I hate spams too! You will receive only one email every Friday on the latest published podcasts

Dr. Chris Willard on Raising Resilience, Travel, Growing Up Mindful, Meditation Retreats, and More (#88)

Dr. Christopher Willard (PsyD) is a psychologist and educational consultant based in Boston specializing in mindfulness.  He has been practicing meditation for 20 years, and has led hundreds of workshops around the world, with invitations to more than two dozen countries. He currently serves on the board of directors at the Institute for Meditation and Psychotherapy, and is the president of the Mindfulness in Education Network. He has presented at TEDx conferences and his thoughts have appeared in the New York Times, The Washington Post, mindful.org, and elsewhere. He is the author of Child’s Mind (2010) Growing Up Mindful (2016) Raising Resilience (2017) and eight other books for parents, professionals and children, along with six sets of cards and therapeutic games, available in more than ten languages. He teaches at Harvard Medical School.On the personal side, he enjoys traveling, hiking, cooking, reading and writing, and being a father.

Please enjoy!

Listen to this episode on Apple Podcasts, Spotify, Google Podcasts, Overcast, Stitcher or on your favorite platform

Connect with Chris:

Website | LinkedIn | Twitter | Facebook | Instagram

Download Audio:

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Chris talks about:

  • Meditation
  • Mindfulness for kids
  • Raising resilience
  • His passion for travel
  • His favorite coffee
  • Visualization
  • Breathing exercises
  • Vipasana meditation
  • Teravata traditions
  • His childhood experience
  • Writing practice
  • Breathing exercises
  • and much more

People mentioned:

Jon Kabat Zinn Chris Germer , Kristin Neff, Zindel SegalMark Williams, John Teasdale,  Mark Coleman,  Sharon Salzberg, and more!

Books mentioned:

Real Happiness, Big Tree Down, The Mindful Path, and more

The Nishant Garg Show:

This show is about extracting information on Mindfulness, Personal Development, Spirituality. I am on a mission to spread Mindfulness and I’d love for you to join me in this movement.

For any question, please contact me.

If you have enjoyed listening to my podcasts, please subscribe to the new podcast updates on Itunes please provide your reviews on Itunes which will really help me. If you have any constructive feedback, or any suggestion to make this podcast better, please submit your comments

Subscribe to the Newsletter. You won’t be spammed! I hate spams too! You will receive only one email every Friday on the latest published podcasts

Alisa Cohn on Startups, Executive Coaching, High Stakes Conversation, Better Decision Making, Meditation, Pausing, and more

Alisa Cohn is an executive coach who works with senior executives and high potential leaders to help them create positive permanent shifts in their leadership impact and the results they achieve. She was named the #1 Startup Coach in the world at the 2019 Thinkers50 Marshall Goldsmith Coaching Awards in London, and also named one of the Top 30 Global Gurus for Startups of 2020. Based in NYC, She coaches startup CEOs, co-founders, other startup executives, and board members all over the world. She also works with executive teams to help them be stronger as a team, have the right conversations, and take the right actions to move forward faster.

Alisa provides practical tools and serves as a thought partner to support the challenging process of change. Leaders get the chance to practice their new behaviors and troubleshoot before doing them live. Prior to becoming a coach, Alisa, a CPA, was the CFO of Clairvergent Technology Group, a Vice President at two high-tech start-ups. She was a manager and consultant at PricewaterhouseCoopers and The Monitor Group.

Please enjoy!

Listen to this episode on Apple Podcasts, Spotify, Google Podcasts, Overcast, or on your favorite platform

Connect with Alisa Cohn:

Website | LinkedIn | Twitter | Medium Post

Download Audio:

Stream the audio here

Download this audio by right click and choose “save as”

Alisa talks about:

  • How she coaches the founders and the cofounders in the startup world.
  • Adapting to different styles in a  high growth environment, 360-degree feedback,  conscious communication.
  • Switch between personal and professional mindset, the power of breath in and out.
  • How to plan for high stake conversations, calming techniques.
  • Add curiosity and subtract certainty.
  •  Frameworks to make better decisions.
  • Dealing with the inner critic.
  • Journaling prompts and conflict resolution.
  • Meditation
  • Morning routines.
  • The power of the pause.
  • Emotional Self-control.
  • Executing the plans excellently.
  • Rules of influence

People mentioned:

Tony Robbins, Dale CarnegieMaria Konnikova, Tony Schwartz,

Books mentioned:

The Biggest bluff, The power of full engagementHow to develop confidence and influence people

The Nishant Garg Show:

This show is about extracting information on Mindfulness, Personal Development, Spirituality. I am on a mission to spread Mindfulness and I’d love for you to join me in this movement.

For any question, please contact me.

If you have enjoyed listening to my podcasts, please subscribe to the new podcast updates on Itunes please provide your reviews on Itunes which will really help me. If you have any constructive feedback, or any suggestion to make this podcast better, please submit your comments

Subscribe to the Newsletter. You won’t be spammed! I hate spams too! You will receive only one email every Friday on the latest published podcasts