Ever felt trapped by the whirlwind of anxious thoughts? Imagine being able to step back, observe them, and let them pass without judgment. On this episode of Mindfulness Monday with your host, Carly Jean Puch, we explore the transformative potential of mindfulness practices inspired by Cheri Huber's "Making a Change for Good." We delve into the art of naming anxious thoughts, creating a crucial distance between you and the chaos they may cause. This episode guides you through a simple yet profound practice to become the observer of your thoughts, empowering you to acknowledge anxiety without the burden of harsh self-judgment.

Anxiety is a natural part of our lives, and resisting it only amplifies its power. Instead, let's embrace it through mindful acceptance. By engaging mindfully with your surroundings and maintaining a perspective of acceptance, we can demystify the grip of anxiety. Join me as we learn to accept and observe without shame, fostering a healthier emotional outlook. This episode is more than just a guide; it's an invitation to revisit these practices whenever anxiety looms.

What if empowering young voices could reshape the future of mental health support in our communities? Join us as we sit down with the Youth Substance Misuse and Suicide Prevention Coordinator for Cook County, Minnesota, Rocio Rivas Silva who shares her transformative work in creating a youth prevention coalition. This initiative is not just about addressing mental health challenges among young people but equipping them with the tools to express their needs and lead community projects. We discuss an important pilot program that trains young adults to handle mental health crises, highlighting the essential nature of promoting the 988 crisis line. This conversation with Rocio and host Carly Jean Puch underscores the pressing need to dismantle the stigma surrounding mental health and foster environments where open dialogues thrive.

In a world bustling with expectations, we explore the power of mindfulness and self-care as cornerstones of mental well-being. From setting boundaries to recognizing personal stress signals, this episode offers practical strategies for maintaining balance and avoiding burnout while pursuing personal passions. As societal awareness of mental health grows, we reflect on the shift from past generational taboos to a more open and supportive dialogue. Discover the value of community support, the art of active listening, and simple mindful practices that can be integrated into daily life. Whether it's through moments of solitude, engaging activities, or finding joy beyond traditional paths, we discuss how these everyday practices can lead to a more fulfilling and balanced life.

Guest Bio: Rocio Rivas is a Public Health Educator at Cook County Public Health, focusing on youth well-being and prevention work. She considers herself an independent woman with diverse skills and traits and holds a B.S. in Food Engineering, refining her analytical and logical thinking. She has extensive experience in education, having previously managed the Plant & Food Science Laboratory at Montana State University. Rocio has also gained ample experience in the food and services industry, especially in the past four years when she decided to be a Cook County resident, allowing her to meet a big part of this community. She is a friendly and adaptable person who is always ready to meet the community's needs and support their overall well-being, regardless of their age or background. Rocio is fluent in Spanish and English, bridges that foster inclusivity by bridging cultural and linguistic gaps. Committed to personal and professional growth, she's driven to promote well-being and safety in the community.

Experience the transformative power of the Five Senses Meditation and uncover a newfound sense of calm and clarity in your daily life. This week on Mindfulness Monday, your host Carly Jean Puch will guide you through a simple yet profound mindfulness exercise designed to reconnect your mind with your body. Whether you're seated at your desk, strolling through nature, or winding down for the night, this practice invites you to engage your senses—hearing, smell, taste, touch, and sight—to anchor yourself in the present moment.

Join Carly to explore how to notice your environment and bodily sensations with gentle, non-judgmental awareness. This episode promises to deliver a practical tool for those fleeting moments when you feel out of sorts, unable to focus, or simply need a mental reset. Accessible and adaptable to your unique experience, the Five Senses Meditation encourages a mindful pause, allowing you to check in with yourself and your surroundings without the pressure of a time-consuming commitment. Don't forget to revisit our prior episodes for more practice and conversations with individuals who seamlessly integrate mindfulness into their inspiring work and lives.

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

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

Guest Bio: Emily is a Licensed Massage Therapist, Registered Yoga Instructor/Teacher Trainer, and Artist in Duluth, Minnesota. Originally from Venezuela, then raised in Louisiana, she found her home on the north shores of Lake Superior in 2008. Emily is inspired by the natural world, music, and connection. She spends her free time creating, cooking, hiking, camping, and running with her Border Collie, Niko.

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

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

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

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

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

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

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

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

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

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

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