Meditate with Tsamara

My intention is to help you be inspired & achieve the change you seek to improve your well-being by stepping back and living mindfully.I combine the perspective of a Meditation and Yoga Teacher, with scientific insights from my MSc studies on Neuroscience, Psychology, and Economics. Check out www.tsamarafahrana.com for my other wellness offerings.This podcast also includes conversations in Indonesian and English with guests who are experts & enthusiasts on specific topics of Self-Development! Follow & share with your loved ones!

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Last refreshed: August 20th, 2025 at 7:07 PM ⓘ

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Episodes

#9 - Digital Well-being Tips For A Healthy Social Media Use With Giovanni Liverani

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...

Aug 27, 2020•40 min•Season 1Ep. 9

#8 - Meditation: For when you feel overwhelmed

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 ...

Aug 26, 2020•16 min•Season 2Ep. 8

#7 - An Intro to Stoic Meditations with Ferris

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 Sto...

Aug 25, 2020•1 hr 28 min•Season 1Ep. 7

#6 - Deepen Your Yoga and Meditation Practice with Paul Teodo

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 m...

Aug 21, 2020•45 min•Season 1Ep. 6

#5 - Release Stress Through Art with Anies Walsh

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 multi...

Aug 20, 2020•30 min•Season 1Ep. 5

#4 - Mindfulness 101: How Mindfulness Works

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 ). Hosted on Acast. See acast.com/privacy for more information.

Aug 17, 2020•22 min•Season 1Ep. 4

#3 - Healing Starts with Self-Awareness

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! Hosted on Acast. See acast.com/privacy for more in...

Aug 13, 2020•30 min•Season 1Ep. 3

#2 - Meditation: For when you need to fall asleep

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 ...

Aug 09, 2020•14 min•Season 2Ep. 2

Warm Welcome!

Why 'Meditate with Tsamara' ? Hosted on Acast. See acast.com/privacy for more information.

Aug 06, 2020•1 min

#1 - Meditation: For when you need a short break

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! Hosted on Acast. See acast.com/privacy for more information.

Aug 06, 2020•12 min•Season 2Ep. 1

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