최고 Stress Reduction 팟캐스트 (2025)

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03 l Feeling Burn-out and stretched? Here are 2 things a busy mom can do to relieve stress naturally without spending money. 18:36

3h ago18:36

18:36

Hi Friend! Are you wiped out and feel totally drained? Do you feel like you are always running around with no margin? Is anxiety, overwhelm, and stress dominating your days on a daily basis? In this episode, I’m sharing what you can do to banish the burnout, stress and anxiety that creeps in throughout the days…and without spending a dime! I have b…

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02 l No time for the gym? Here’s 4 ways to establish a daily exercise routine that’s flexible to your busy schedule! 24:24

7d ago24:24

24:24

Hey Friend! No time to go to the gym? Is a gym membership not in your budget right now? Are you wondering how on earth to get any exercise without having to go to a gym? In this episode, I’m sharing what you can do to establish a daily exercise routine without needing to have a gym membership. I have used these 4 strategies to establish a daily exe…

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01 l Are all the healthy diet plans out there getting you stuck? Start your healthy lifestyle with these 3 easy steps. 24:22

14d ago24:22

24:22

Hey Mama! Do you wish to exercise, but you just can’t seem to find any time? Are the myriad of diet plans out there getting you stuck? Is it difficult to be able to stay consistent with healthy foods and exercise? In this episode, I’m sharing the 3 pillars that anchor my days and how they can help you make simple, lasting choices around food and ex…

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Trailer: Self-Care for Busy Moms 3:02

20d ago3:02

3:02

Is your schedule jam packed and there is no time to exercise? Are you struggling to make healthy food choices because with zero time, comfort food and take out fits the bill every time? Does it feel like you never have enough time in a day…and you are running on fumes? Do you feel your heart pounding because you just realized there’s another appoin…

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#52: How to be Mindful in Stressful Times 28:26

3+ y ago28:26

28:26

Welcome to episode 52, I am Jude a, certified brainspotting therapist and meditation teacher. In this episode, we will explore how to use mindfulness during stressful times by reconnecting and re-evaluating our values. Following this talk, there will be a guided meditation. If you are in North Carolina and would like to learn more about counseling …

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#51: Finding Hope and Healing 38:49

4+ y ago38:49

38:49

2020 and the start to this New Year has been incredibly stressful with over half a million COVID-19 deaths in the United States and over 2.4 million worldwide. We face continued political divisions, disruptions, uncertainty, and mental health and substance abuse crises. In this episode, we explore how to find hope and healing in the midst of contin…

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#50: How to Enjoy the Holidays in 2020 28:45

5y ago28:45

28:45

In this episode, you will learn practical strategies for finding joy and peace during the 2020 Holiday season. I explore how we can gather together with the intention to cultivate a sense of unity and connection while maintaining healthy boundaries. Following this talk, there will be a guided meditation. May you all find peace and happiness this ho…

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#49: Sleep Meditation 16:06

5y ago16:06

16:06

This episode is a sleep meditation and the first one I've recorded. I hope you find this mediation helpful for getting to sleep and staying asleep. I didn't record an introduction or anything additional with this episode, so that you can listen anytime you need to transition into sleep. If you are in North Carolina and would like to learn more abou…

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#48: Effective Tips for Improving Sleep 13:59

5y ago13:59

13:59

In this episode, you'll learn effective tips for improving sleep so you can wake up feeling more refreshed and energized. I cover the benefits of setting a schedule, what to do if you can't fall asleep, and much more. Many people are finding it difficult to get restful sleep amidst stress from rising COVD-19 cases, political divisions, and a mental…

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#47: Becoming More Resilient and Developing a Positive Mindset 24:36

5y ago24:36

24:36

This episode explores three ways to reduce stress that will help you become more resilient and develop a positive mindset. I will cover the power of finding joy in movement, shaking meditation, as well as how to bring more mindful attention and focus to what we're able to control in our lives. Following this brief talk, there will be a guided medit…

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#46 Being Mindful of Race 29:58

5y ago29:58

29:58

This episode explores how to become more mindful of race. We explore some of the research on racial bias and how we can help facilitate healing racial divisions, through curiosity, mindful listening and compassion. I apologize in advance for any oversights or biases caused by my own misperceptions about race. We are seeing immense suffering in our …

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#45: Responding with Wisdom and Gratitude 18:27

5+ y ago18:27

18:27

**Announcement** A Keen Mind will host a NEW Online Community Meditation Group: Next Meeting: May 17rd, 4pm EST- Details and how to register below. This episode will help you explore how to respond to stress with wisdom and gratitude. Following this brief talk, there is a guided meditation that focuses on gratitude. The NEW Online Community Meditat…

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#44: Finding Strength with Self-Compassion 19:12

5+ y ago19:12

19:12

Practicing mindfulness helps us manage stress and can also help you become more resilient in the face of challenges. Being mindful also means having compassion for yourself. Practicing self-compassion and loving-kindness meditation reduces negative emotions, increases positive emotions, fosters resilience and Self-compassion helps us feel more conn…

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#43: Understanding Mindfulness & Meditation-Updated 24:05

5+ y ago24:05

24:05

**Announcement** A Keen Mind will host a NEW Online Community Meditation Group: First Meeting: May 3rd, 4pm EST- Details and how to register below. Meditation has been around for thousands of years, but it has not been until the last 40 years that science has taken a closer look at the benefits of a regular meditation practice. Jon Kabat-Zinn, Ph.D…

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#42: Two Mindful Tips, & Guided Meditation 16:29

5+ y ago16:29

16:29

Welcome to the A Keen Mind Podcast. I’m Jude a licensed therapist and meditation teacher. Most people struggle with stress and feel overwhelmed when they can’t keep up with life’s demands and currently that’s basically everyone. It’s normal to be experiencing stress and anxiety right now AND Mindfulness can help. In today’s episode, I’m going to co…

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#41: Calming Fear & Anxiety with Meditation 15:27

5+ y ago15:27

15:27

This episode explores the use of a concentration meditation called soft belly. With this meditation, you breathe in slowly and deeply through the nose and exhale through your mouth. As you exhale, allow your belly to soften and relax. Breathing in this way may be comfortable at first or you may find it to be unfamiliar. Practicing this meditation r…

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#40: Guided Meditation for Healthcare Workers 6:10

5+ y ago6:10

6:10

This is a 5 minute guided meditation for healthcare workers. Right now it's easy to keep a fast pace, and hard to slow down with so many people needing help. However, it's vital to pause and take a mindful breath when you can. I have deep gratitude to all of the nurses, doctors, therapists and all other medical professions who are on the front line…

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#39: Calming Anxiety with Meditation 25:56

6y ago25:56

25:56

Anxiety is the most common mental illness in the U.S. affecting about 40 million Americans. While there are many effective treatments for anxiety, only about 36% of those with anxiety actually seek treatment. While there are many approaches to help manage anxiety, this episodes explores how meditation can help you calm anxiety. Jude shares a person…

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#38: Mindful Connections 25:43

6y ago25:43

25:43

This episode explores how you can use mindfulness to make more meaningful connections with yourself and others. We look at the impact and prevalence of loneliness in our society and practical steps that we can take in order to connect with one another. We look at the some of the challenges that people may face when they are managing depression or m…

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#37: Finding Peace in the Midst of Stress 24:37

6y ago24:37

24:37

This episode is going to explore how we can stay mindful in the midst of stress. You’ll learn effective strategies that will help respond to stress instead of being emotionally reactive. Some of the skills included will be grounding techniques, walking meditation, self soothing and mindful observation. These skills can be used to help calm the body…

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#36: Mindfulness Based Counseling 33:15

6y ago33:15

33:15

This episode is going to explore the use of mindfulness and meditation within counseling sessions. This show discusses the difference between feelings of sadness and clinical depression and how mindful inquiry is used in therapy. Following the talk, a guided meditation is provided. The release of this episode marks exactly 1 year of the A Keen Mind…

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#35: Mindful Living, Reflection & Meditation 33:55

6y ago33:55

33:55

This episode looks at how we can use mindfulness and reflective questions to help us undo the strong pull within us to move away from being vulnerable. Asking important questions and reflecting on what matters most in our lives can put us in touch with our intrinsic values. When we are in touch with what really matters, were not consumed with compe…

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#34: Slowing Down & Being Mindful After Work 29:15

6y ago29:15

29:15

This episode shares how to let go of work obligations when you are off the clock or on vacation. This time of year kids are out of school and many of you will be taking time off from work so you can spend time with your family and friends. You will learn practical ways that you can use mindfulness to slow down as you transition from a working mode …

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#33: Finding Flow with Mindfulness 28:38

6+ y ago28:38

28:38

This episode will explore how mindfulness can help you achieve a state of flow. Most of us have been in a flow state before, where we performed a task with such intense focus that all our mental chatter fell away and we become completely consumed with the activity at hand. Being in a state of flow helps us find more enjoyment in life. In this episo…

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#32: Being Mindful While Embracing Change & Loving Life 26:46

6+ y ago26:46

26:46

Through our life's journey everything keeps changing no matter how hard we try and hold on to what we have. The famous quote by Heraclitus "the only constant is change" is true. If things are going poorly, just wait. If things are good, just wait. The inevitable ups and downs of life are going to occur whether we want them to or not. Knowing that c…

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#31: Quieting Your Inner Critic 29:07

6+ y ago29:07

29:07

This episode explores the value of seeking out support when we are caught in stress and doubting our self-worth. While we can strive to manage stress on our own, sometimes, being wise, means being vulnerable . I also explore how to use mindful observation to step outside of your negative stream of thoughts. There will be a brief guided reflection t…

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#30: The Art of Self Compassion Part II 29:35

6+ y ago29:35

29:35

This episode digs deeper into how to practice self compassion when our pesky inner critic won't seem to quiet down. In this episode I present a question that was asked by a listener in response to the previous show, The Art of Self Compassion, episode 29. Following this talk there is a guided meditation which focuses on loving kindness. --- Send in…

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#29: The Art of Self Compassion 33:27

6+ y ago33:27

33:27

In this episode I decided to use being mindful of the present moment to inform the content I provided instead of preparing anything formally. I explored the need for mindfulness in schools and touch on the impact of bullying, as well as mindful parenting. The bulk of this episode dives more deeply into self compassion and how self esteem can actual…

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#28 Overcoming Barriers 31:01

6+ y ago31:01

31:01

Welcome to the A Keen Mind Podcast, I’m Jude a licensed therapist and meditation teacher. This episode will cover simple ways that you can nurture and sustain a meditation practice. I will discuss some common obstacles people face as they develop a meditation practice and explore ways to overcome these obstacles. Following the talk there will be a …

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#27: Dissolving Stress Through Mindful Reflection 32:09

6+ y ago32:09

32:09

This episode explores how to use mindful reflection as a means to learning how to work with uncomfortable thoughts and emotions. We often don't take the time to reflect on what is painful in our lives because we spend so much energy pushing away pain and seeking pleasure. Avoiding our painful emotions may be necessary for a time, however to resolve…

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#26 Perception is Everything 29:19

6+ y ago29:19

29:19

This episode explores the role that perception plays in how we communicate with others. I use a personal story to illustrate how easily we can become locked in to our way of seeing situations and how we can use mindfulness to gain a broader and more flexible perspective. Practicing mindful communication can give us the resources to avoid unnecessar…

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#25 Remembering Why You Started 30:43

6+ y ago30:43

30:43

Setting intentions are essential for the development of a mindfulness-meditation practice. When we remember why we started practicing meditation, we can set our compass for the direction we value most. Being in touch with our sincere intention fuels how we are paying attention. Being overwhelmed with stress pulls us away from sincere intentions as …

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#24 Transforming Anger into Self-Compassion 33:01

6+ y ago33:01

33:01

Anger is a normal human emotion, yet can become overwhelming when we are under a lot of stress. Some of us are in the habit of directing our anger outwards while others keep their feelings buried deep inside. This show will explore how to find a balance with the anger we feel and transform our anger into self compassion. Following the talk there wi…

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#23: Mindfulness Based Stress Reduction 38:16

6+ y ago38:16

38:16

This podcast provides strategies to reduce stress so that you can find more joy and peace in life. In this session, I will provide an overview of the Mindfulness Based Stress Reduction (MBSR) class and some of the important features covered in the class. Since many of us spend a significant amount of time living in our heads, this session is inviti…

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#22: Four Ways to Influence Habit Change 27:23

6+ y ago27:23

27:23

This episode is about Habit change. Habits are actually very difficult to develop because they don’t come to us naturally, Yet ever New Year, people set goals for themselves to make positive changes. The most common resolutions are focused around healthy eating, exercise and saving more money. In this episode, I am going to talk about 4 ways that w…

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#21 Love & Kindess 32:46

6+ y ago32:46

32:46

This episode explores the benefits of letting go of being judgmental of others in order to cultivate love and kindness towards ourselves and others. I will share a story about a homeless man that can help us see beyond our judgments. Following the talk there will be a loving kindness meditation. I will be taking off the next two weeks to be with fr…

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#20 Gratitude: Embracing the Ups and Downs of Life 36:38

6+ y ago36:38

36:38

In this episode a share a personal story about the fears and challenges I faced while driving for 9.5 hours through a snow storm with my two boys, Henry and Carter ages 5 and 8. I use this story to explore ways to use mindfulness to work with fear and to embrace life with gratitude. Following the talk there will be a guided meditation. --- Send in …

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#19 Reducing Holiday Stress Part III 31:51

6+ y ago31:51

31:51

In this episode I explore how to use mindful listening, assertive communication and forgiveness. --- Send in a voice message: https://podcasters.spotify.com/pod/show/jude-johnson/messageSupport this podcast: https://podcasters.spotify.com/pod/show/jude-johnson/support

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#18 Reducing Holiday Stress Part II 36:49

7y ago36:49

36:49

So many people want the holiday season to go perfectly! They want Norman Rockwell Moments that look picturesque, but what they really longing for is true connection. This episode I will talk about how to let go of unrealistic expectations so you can enjoy the season rather than being caught up in a play by play commentary in your head. This episode…

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#17 Reducing Holiday Stress Part I 29:54

7y ago29:54

29:54

While the holidays are a time of celebration, they often add more items to our to-do lists. The parties, the gifts, baking and entertaining or the absence of these things can make the holiday season feel stressful or even lonely. In part one of this three part series, I am going to explore how to be mindful in-spite of having more to do during the …

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# 16 Dissolve Stress in the Present Moment 32:02

7y ago32:02

32:02

In this episode I explore how to dissolve stress in the present moment with mindfulness. We can learn how to let go of stress by inviting ourselves into the present moment by giving our full attention to the now. Most of the time, the now if perfectly fine, it is rather the stories we make up about yesterday and tomorrow that keep us trapped in the…

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#15 Let Go of Overthinking 36:51

7y ago36:51

36:51

When we analyze past events, negative feelings and plan for possible problems it is easy for us to start ruminating. Rumination is when we become compulsively focused on our distress, its possible causes and potential consequences. This episode will explore who we can let go of rumination and use mindfulness to start living a more joyful life. Foll…

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#14 Rewire the Brain for Happiness & Decondition Negativity 34:25

7y ago34:25

34:25

The brain's number one priority is survival. Our need to stay safe and survive has made us overly sensitive to potential threats. While detecting threats could save our lives under the right conditions, much of what we see as threatening are really just stressful events that don't require an immediate response. This episode will explore the six way…

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#13 Letting Go of Comparison In a Culture That Keeps Score 31:17

7y ago31:17

31:17

This episode explores how comparing ourselves to others can get in the way of living our best lives. How many times have you changed your mind about what was important to you, because someone else had a negative opinion? Marcus Aurelius puts it this way “We love ourselves more than other people, but we care about their opinion, more than our own. B…

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#12: Finding the Courage to be Authentic in a World Striving for Perfection 32:47

7y ago32:47

32:47

This episode will explore the how to have the courage let go of perfection and be authentic in the face of our fears of being rejected, judged or criticized by others. Being authentic allows us to connect to others, however we cannot share with others who we really are when there is an underlying belief that we are flawed and unworthy. How can we s…

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#11: Insights From a Week of Silence 39:16

7y ago39:16

39:16

In this episode I provide insights from attending a week-long silent meditation retreat. I will explore the challenges and benefits of silence as a formal mindfulness practice. I will also discuss the importance and benefits of developing and maintaining a regular meditation practice. Following the talk there will be a guided meditation. --- Send i…

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#10 Loving the Present Moment 14:54

7y ago14:54

14:54

This is a brief episode that explore how to use mindfuness to live in the present moment and love life. There is a brief meditation of breath wish aspects of loving kindness. I apologize for the audio quality as this was recorded in the fly, but valuable. --- Send in a voice message: https://podcasters.spotify.com/pod/show/jude-johnson/messageSuppo…

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#9: 5 ways Mindfulness Makes Relationships Happier 33:25

7y ago33:25

33:25

In this episode I will explore how to use mindfulness to find more meaning in our relationships. There are so many distractions to pull us away from truly connecting with one another and mindfulness can help us slow down and appreciate each other more. One of the most fundamental ways to show someone we love them is to listen with an open mind and …

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#8: Being Mindful After Disaster 33:52

7y ago33:52

33:52

When someone goes through a disaster or a crisis it can involve emotional trauma related to sudden loss. Having emotional and social support can really made a difference in our long term recovery and well-being. It is comforting when we listen patiently to those who have recently suffered a serious stressful event. We can use mindfulness to remain …

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#7: Four Ways Mindfulness Can Enhance Happiness 31:20

7y ago31:20

31:20

In this episode I explore how mindfulness can enhance happiness by interrupting negative thought patterns, improving connections with others, enhancing our ability to have gratitude and providing a sense of well-being. So often we become trapped by the belief that "if I only had" fill in the blank, then I would be happy. The trouble with the logic …

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