When you focus on the time you don't have, you feel rushed and anxious. When you focus on the energy you don't have, you feel overwhelmed. When you focus on the resources you don't have, you feel stressed and not valued. When you focus on the potential lack of opportunities or good outcomes you feel tight, anxious, and stuck. When you ask how am I resourced? You feel resourced. You start to notice different things and feel differently. How do you begin to change your relationship with scarcity? ...
Feb 09, 2024•26 min
Just because something has always been done that way doesn’t make continuing to do it that way right. Do you work through lunch? Do you attend meetings during lunch? Do you teach for free? Give talks without compensation? Do you respond to patient emails and address results when you aren’t at work? We have been indoctrinated into an archaic system with unrealistic expectations of healthcare professionals. It’s key to recognize when we are complicit in this, and that it’s ok and necessary to say ...
Feb 04, 2024•54 min
Dr. Preetika Sidhu has been coaching with me since July 2020. In 2024, she lives a completely different life than when we met three and half years ago. When we first met, she worried that she wasn’t “helpable.” Since then, she has changed her thoughts on money, medicine, relationships and even her vision of what a life well lived looks and feels like. In this next episode in the successful coaching journey series, Preetika shares how coaching helped her learn to listen to her intuition and trust...
Feb 01, 2024•50 min
Uncertainty = possibility. Uncertainty very often leads to things you never expected. Very often things even more wonderful than you ever imagined. “Just as a caterpillar thought the world would end, it became a butterfly. Just when the blastocyst thought it would starve it found a uterus.” - Dr. Erica Bove Dr. Erica Bove, a board certified REI specialist shares her journey in the year since her Pause & Presence Yoga and Coaching Retreat in March 2023. She shares why she decided to come even...
Jan 28, 2024•47 min
Have you ever had an unexpected outcome and been unable to stop thinking about it? Do you go to shame, blame and guilt when you think you may have made a mistake? Have you tried to believe it will turn out better than you expect but in the end, it turned out worse? This episode will empower you with tools to respond with more grace and ease in the face of adversity. We hope you will leave with a better understanding of how shame, blame, guilt, and rumination make hard things harder. We often sug...
Jan 21, 2024•38 min
Do you think you aren’t good at negotiating? Do you worry about offending people or disappointing them? Do you want to learn some mindset strategies for effective negotiating? Listen to learn why doctors and women often struggle to negotiate. Learn the basics of effective negotiating. Leave with mindfulness and coaching tools to help you negotiate better. There is much more to be learned from listening to this podcast, discussing the topic in person, and getting coached on negotiating. If this p...
Jan 17, 2024•39 min
If you want to become the most wise, authentic, engaged, and impactful version of yourself, you need a coach. This episode is part 2 of Jessie answering questions from women physicians. Questions I address in this episode include: Why did I choose “coaching”? What drew me to it? What is the difference between coaching and therapy? Is coaching and running Pause & Presence what I expected? Are there people that coaching is not right for? What is the most surprising thing I have discovered abo...
Jan 14, 2024•40 min
What should you do when you encounter self doubt? What does it mean to have your own back? This is the first in a series of Question and Answer Podcasts. This episode shares the lessons I learned from my personal transition story. Questions I answer in this episode Why did I get a coach in the first place? What was my background? Why did I pivot? What was it I wanted to do that I couldn't in my institution? Have I always trusted my intuition? What does having your own back mean? How did I grow t...
Jan 10, 2024•37 min
Acceptance is one of the main invitations of mindfulness and is a key tool in mindset work. When we resist reality, we add struggle and suffering to our existence. We make hard things harder. Acceptance and acknowledgment mean that you stop resisting “what is.” Letting go of resistance to what is is not condoning or resigning or giving up, it is an act of caring. For yourself and others. From acceptance our ability to be curious, creative and find solutions is enhanced. Peace Begins with Me is a...
Jan 07, 2024•28 min
Make 2024 the year you sign up for something truly magical. The inspiration for today's podcast was the completion of the 14th Nourish & Transform Mindfulness Coaching, Yoga and Culinary Medicine Retreat at Sagrada. There is nothing out there like it. We share why we do what we do at Sagrada and why we do it there. These retreats happen amidst nature and natural beauty. There is beautiful light and spectacular views. It's private and secluded but also easy to get to. The retreat does not hap...
Dec 31, 2023•1 hr
Mindfulness and coaching gift you the opportunity to feel lighter. To not hold heavy thoughts tightly. They give you tools to finally let go. In this episode, we explore all facets of light including how to see things in a new light and shed light on new things. We hope that after listening you will put down, release, and let go of heaviness. You will feel lighter and more hopeful. We hope you will leave looking for the light in everyone and everything - including yourself. In the darkest time o...
Dec 24, 2023•43 min
Words can serve as a guiding light to help you reach new heights from a place of alignment. Words can guide your decisions and actions, and impact “results” tremendously. Words are a tool for a mindful practice of exploration, growth, reflection, and intention setting. Why Words? Language is powerful Words are simple and familiar Words have tone and energy Words invite curiosity and spacious exploring Choosing words is an empowering mindful practice. It takes pausing and being present Listening ...
Dec 17, 2023•46 min
“Holidays, especially when spent with young adults, first grandchildren and newly blended families from different cultures are the epitome of “complicated dynamics.” “Complicated dynamics” is a beautiful, apt, kind and neutral description of the blend of love, hope, good intentions, confusion, disappointment, pride, grief and more love that accompanies these gatherings. A wealth of varied emotions always accompanies new life phases. Holidays add to that. Time together is short. Everyone wants it...
Dec 10, 2023•41 min
It’s normal to be uncomfortable, sad, angry, and frustrated when you receive negative feedback and reviews. It’s normal to want to defend yourself, explain why they’re wrong, and try to convince them otherwise. With mindfulness, self-compassion, and coaching, you can change your relationship with negative feedback. You can learn to choose to respond in less reactive, more constructive, and healthier ways. Self-compassion is key. Negative feedback and reviews make you upset because you care and a...
Dec 03, 2023•24 min
The college application process is an invitation. An inivitation to tell good stories and grow love, and connection. Mindfulness and mindset coaching can help make the college application journey you had or will have about growth, learning, and love. This is yet another episode in our Parent with Presence series. Please note that this episode will also be relevant to anyone who has ever applied to college and/or told stories about their childhood. Webegin the episode with a celebration of the ab...
Nov 26, 2023•36 min
Who knows better than you what’s right for you? Not trusting has a huge cost. It leads to self doubt, fear, anxiety, imposter syndrome, and comparing and despairing. It is “expensive”-- emotionally, physically, and spiritually. We are trained in medicine to not trust. We are trained to trust and confirm, to be hypervigilant, and to ruminate and worry about unexpected outcomes and worst case scenarios -- many of which are outside of our control. This is an exhausting way to move through the world...
Nov 19, 2023•32 min
Knowing your value is important. As is believing in yourself and believing that there could be something better. Today’s episode is another story of a life pivot and what is needed to do so with grace. Our guest, Dr. Alicia Chitanand is a shining example of the importance of supporting yourself well during change. Having support and coaching helped her have a clean and clear mindset. She shares how her experience at a Pause & Presence mindfulness, coaching, yoga and culinary medicine retreat...
Nov 12, 2023•42 min
Sending loving kindness to the world. This episode is shared out of love. We share our perspectives as a loving response to things happening in the world that exemplify the worst sides of humanity: hatred, othering, the taking of innocent lives. Current events bring up uncomfortable emotions: fear, anxiety, shame, guilt, and our tendencies for over-responsibility. They also can become catalysts to show the best sides of us as humans: love, compassion, understanding, compassion. When troubling an...
Nov 05, 2023•35 min
Sleep is important and it can be a source of tremendous stress. Mindfulness and self-compassion can help decrease sleep-related stress. Most humans at one point or another have had an issue with sleep--whether it be not enough, quality sleep, or too much sleep. If you struggle with sleep you are not alone. Coaching, integrative approaches, sleep mindset work can help you improve your sleep. Do you judge yourself for your ability to sleep? To fall asleep? To stay asleep? Do you have compassion fo...
Oct 29, 2023•35 min
Self-compassion is a superpower. Studies show self-compassion increases generosity, productivity, and exercise in those who practice it. Mindfulness and self-compassion are rarely seen as integral to our work as physicians and other healthcare providers, but they should be. Today's special guest is Dr. Shauna Shapiro, the author of Good Morning I Love You: Mindfulness + Self-Compassion Practices to Rewire Your Brain for Calm, Clarity and Joy. Neuroplasticity means that we have the capacity to ch...
Oct 22, 2023•46 min
Judgment of ourselves and others causes a lot of unnecessary pain, shame, blame and guilt. Judgment gets in the way of learning, growth, performance, productivity, connection, and peace. Most of us, especially physicians, move through the world judging. Once you notice and acknowledge your "judgment habit" you can make a choice. The liberation begins with noticing. Notice where you judge yourself and others and try "opting out." What is Needed to Move Beyond Judgment Noticing Kindness Self compa...
Oct 15, 2023•45 min
Learn how to move toward health equity with Dr. Ni-Cheng Liang and Dr. Melissa Chen. Dr. Chen is an Associate Professor, Department of Medicine at the Chicago Medical School, Rosalind Franklin University of Medicine and Science is also the Medical Director of the Interprofessional Community Clinic (ICC) and Health Equity Course Director. Dr. Chen shares her journey as a cancer patient navigating the challenges of the healthcare system, and how that helped ignite her passion for health equity wor...
Oct 08, 2023•50 min
Restorative, Yin, and Gentle Yoga are some of the most effective and underutilized tools for stress reduction, nervous system regulation, and overall well-being. These therapeutic yoga practices provide powerful medicine for those struggling with chronic stress, burnout, pain, insomnia, and anxiety. Many women physicians experience life-changing benefits after practicing restorative and yin yoga at my retreats . Once they experience the deep rest, profound nervous system reset, and noticeable sh...
Oct 01, 2023•38 min
Although being deposed as a treating physician in a third party liability case is never fun, this episode will help you prepare mindfully and intentionally, so you can suffer, stress and ruminate less. Jessie shares a conversation with her husband, Mark, about how physicians can use mindfulness and knowledge to make the deposition process easier. Mark is an attorney who has worked for nearly 20 years as a civil trial attorney. During his career, Mark has taken and defended hundreds of deposition...
Sep 24, 2023•40 min
We don’t just grieve with death and tragedy. We grieve loss, change, our childhoods, unmet expectations, and unfulfilled hopes and dreams for relationships. We grieve lives that didn’t turn out how we thought they would or wanted them to. We often grieve during transitions. We grieve for our past selves. Grief is complicated and frustrating, especially when we don’t recognize our feelings as grief. Noticing helps. Accepting and allowing, perhaps even embracing grief as part of the process of bec...
Sep 17, 2023•29 min
From stuck, depleted and despairing to grounded, aligned and hopeful. "Today was a breakthrough for me. You not only gave me the permission, but also the courage, to dream, innovate, and create something I never thought was possible. I've reached the tipping point and it's a place I never ever imagined landing in.” Dr. Dowling initially practiced Ob/Gyn in Alaska. She then transitioned to private practice Ob/Gyn in Washington state. Next she switched to a full-time hospitalist OB at a large hosp...
Sep 10, 2023•53 min
Everyone who does new things and stretches themselves has imposter syndrome. Imposter syndrome doesn't mean you are a problem or there is a problem. For most of us, imposter syndrome is a normal reaction to new things and a habitual response. Reach out, connect and ask for support. Noticing the objective qualities and credentials you possess is helpful. Focusing on your experience, skills, knowledge, strengths and the hundreds that you have helped already in your life helps. What you have accomp...
Sep 03, 2023•43 min
It should be different but you can still make a difference. Dr. Meg Lelonek started coaching about two years ago. At that time she describes herself as ”on the tile floor.” Today she is practicing medicine at a job she loves and also practicing radical self-acceptance and enjoying the beauty of her life as it is. The tool that got Meg up “off the tile floor” and brought her hope, groundedness, courage and initiative to make a change –was the thought she learned in coaching – “It should be differ...
Aug 27, 2023•44 min
Our habitual thought patterns play a big role in physical and emotional healing and recovery. In many of these episodes, we share our direct life experiences with the hope that being vulnerable and sharing will help you and those you care for live a healthier life of more ease. In this episode, Jessie shares her own recovery and healing journey after her recent surgery. She specifically shares many of the habitual and long-held thought errors that came up for her frequently and how she has learn...
Aug 20, 2023•42 min
This is an encore release. Launch the children you love with love. What would love do? What would grace do? What would presence do? Love would show up with curiosity and wonder rather than catastrophize. Love would focus on what you can control. Love would set an intention and model trust, problem solving, elegant vulnerability and connection. Grace would accept, allow and validate all feelings that come up. Grace would remember parenting is a long game and step out of scarcity and urgency. Join...
Aug 17, 2023•40 min
