In this episode, Andrea and Dr. Kar delve into the impact of stress on the body and share practical techniques to cultivate stress resilience. They introduce the five-four-three-two-one grounding technique, which helps listeners reconnect with their surroundings and manage anxiety. By guiding listeners through breathing exercises and mindfulness practices, they aim to empower everyone to create brain-healthy habits. Tune in to experience these techniques in real-time and discover how small changes can lead to a more peaceful life.

00:00: Introduction to Brain Health and Stress Management 00:39: Introduction to Stress Resilience Techniques 11:42: Breathing Techniques for Calmness 22:22: Heart Math and Transition Techniques 24:18: Grounding Techniques for Stress Relief 29:00: Grounding Techniques for Anxiety 31:15: Helpful Insights 31:17: Loving Kindness Meditation Techniques 32:29: Wishing Happiness and Peace for Others 34:15: Loving Kindness Meditation and Resilience Building 38:00: Finding What Works for You 38:57: Benefits of Noticing Your Feelings

5-4-3-2-1 Grounding Technique

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Loving Kindness Meditation (Sharon Salzberg)

May I be happy, may I be healthy, may I be peaceful and at ease.

May you be happy, may you be healthy, may you be peaceful and at ease.

May we be happy be happy, may we be healthy, may we be peaceful and at ease.

May they be happy, may they be healthy, may they be peaceful and at ease.

Andrea Spyros