Escape - With Sarah Mizuguchi

Why do we only ever feel truly at peace when we are on vacation? And how do we capture that peaceful feeling every day? 

In our most insightful episode yet, Sarah and Erika sit down to talk about Escape. Sarah is back after a two-week vacation in Japan which opened her eyes to the importance of meditation - and she can't wait to talk to Erika about it. Listen as they explore how meditation and mindfulness (something Sarah has struggled with and discussed in previous episodes) can help us have that 'holiday feeling' if not every day, but some days. And how techniques like visualization and gratitude journaling can stimulate the brain and reframe our minds to bring us more calm and positivity.  

What is 'Escape'?

Escape can be defined as a tendency to escape from the real world and pressures at large. Since life is innately stressful, coping strategies are essential to making it through each day. This can be escapism behavior, such as daydreaming, or physical escaping, such as holidays and meditation. 

Discussed in this episode: 

• Carry On: Republic of Tea Peach Bellini special ‘Princess’ edition. 
• The 3 C’s - A Framework for Regulation: Talk to ourselves with a: 
  • 1. Calm Tone 
  • 2. Curiosity about what we notice we are feeling right now 
  • 3. Care/Compassion about what feels hard right now. 
• Breathwork Techniques:
  • Mindfulness Breathing: Follow your breath, in and out (repeat)
  • 4-7-8 technique: Breathe In 4 seconds- Hold 7 seconds- Exhale 8 seconds (repeat)
  • Box Breathing: In 4 seconds- Hold 4 seconds- Exhale 4 seconds- Hold 4 seconds (repeat)
• Visualization Technique: Imagine a scene or picture of a time you felt peaceful, calm, or centered. Use your five senses to imagine being in that secure space and imagine what that felt like in your body. Just hold space for that regulation and notice where you feel the calmness in your body now.
• Gratitude Journaling: In a journal only used for gratitude, write down 3 things you’re grateful for that day. They can be one-word answers, but the more specific, the better. For example, instead of being thankful for “my health,” you could be more specific by writing gratitude for “my headache going away.” Writing your three grateful things with pen and paper before bed each night for 30 days will affect your brain in many ways. The handwritten thoughts of gratitude will imprint differently than if they’re typed on the phone. And the gratitude practice before bed will help sink into your subconscious, so you’ll find yourself noticing gratitude more effortlessly through the next day. 
• Hello Beautiful by Ann Napolitano
• Eye Movement Desensitization and Reprocessing International Association website
• Definition of the Pineal Gland
• Research report on the effectiveness of meditation: Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators.
• Pap