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 In4 seconds- Hold7 seconds- Exhale8 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.
Paper on how meditation increases your Intelligence and IQ
Effects of meditation Brain Images; Meditation Can Change Your Brain for Better & Longer. Yang-Sheng.com

For more techniques, tips, and behind the scenes on Connections in Flight:
Instagram: @connectionsinflight;
Facebook: Connections In Flight
TikTok: @connectionsinflight;
Connect with us: connectionsinflight@gmail.com

This podcast is proudly produced by the team at Ampel. Ampel is an audio content agency specializing in podcast, radio, and audio content creation. For more information, head to www.ampel.com.au or reach out to us at hearhere@ampel.com.au

Executive Producer: Josh Butt 
Head of Strategy: Michelle Lomas 

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: 
<ul>
<li aria-level="1">Carry On: <a href="https://www.amazon.com/Republic-Tea-Crown-Princess-Bellini/dp/B08NRQVKY2">Republic of Tea Peach Bellin</a>i special ‘Princess’ edition. </li>
<li aria-level="1">The 3 C’s - A Framework for Regulation: Talk to ourselves with a: 
<ul>
<li aria-level="1">1. Calm Tone </li>
<li aria-level="1">2. Curiosity about what we notice we are feeling right now </li>
<li aria-level="1">3. Care/Compassion about what feels hard right now. </li>
</ul>
</li>
<li aria-level="1">Breathwork Techniques:
<ul>
<li aria-level="1">Mindfulness Breathing: Follow your breath, in and out (repeat)</li>
<li aria-level="1">4-7-8 technique: Breathe In 4 seconds- Hold 7 seconds- Exhale 8 seconds (repeat)</li>
<li aria-level="1">Box Breathing: In 4 seconds- Hold 4 seconds- Exhale 4 seconds- Hold 4 seconds (repeat)</li>
</ul>
</li>
<li aria-level="1">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.</li>
<li aria-level="1">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. </li>
<li aria-level="1"><a href="https://www.amazon.com/Hello-Beautiful-Novel-Ann-Napolitano-ebook/dp/B0B7R4Q5DJ/ref=sr_1_1?crid=343TN5Z9GDYGS&amp;keywords=hello+beautiful&amp;qid=1684125046&amp;sprefix=hello+beautiful%2Caps%2C431&amp;sr=8-1">Hello Beautiful by Ann Napolitano</a></li>
<li aria-level="1">Eye Movement Desensitization and Reprocessing International Association <a href="https://www.emdria.org/">website</a></li>
<li aria-level="1"><a href="https://my.clevelandclinic.org/health/body/23334-pineal-gland">Definition of the Pineal Gland</a></li>
<li aria-level="1"><a href="https://www.sciencedirect.com/science/article/abs/pii/S016643281830322X">Research report on the effectiveness of meditation:</a> Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators.</li>
<li aria-level="1">Paper on <a href="https://eocinstitute.org/meditation/increase-your-intelligence-with-meditation/">how meditation increases your Intelligence and IQ</a></li>
<li aria-level="1">Effects of meditation Brain Images; Meditation Can Change Your Brain for Better &amp; Longer.<a href="http://yang-sheng.com/"> Yang-Sheng.com</a></li>
</ul>
For more techniques, tips, and behind the scenes on Connections in Flight: Instagram:<a href="https://www.instagram.com/connectionsinflight/"> @connectionsinflight;</a> Facebook:<a href="https://www.facebook.com/profile.php?id=100090404683089"> Connections In Flight</a> TikTok:<a href="https://www.tiktok.com/@connectionsinflight?is_from_webapp=1&amp;sender_device=pc"> @connectionsinflight;</a> Connect with us: <a href="mailto:connectionsinflight@gmail.com">connectionsinflight@gmail.com</a>  
This podcast is proudly produced by the team at Ampel. Ampel is an audio content agency specializing in podcast, radio, and audio content creation. For more information, head to<a href="https://ampel.com.au/"> www.ampel.com.au</a> or reach out to us at <a href="mailto:hearhere@ampel.com.au">hearhere@ampel.com.au</a>   
Executive Producer: Josh Butt Head of Strategy: Michelle Lomas

If every 7 years, our life cycles change, how do we know how to navigate our next course of flight? 

Erika Paramore is a psychotherapist who, for the last 20+ years, has been focused on healing women from trauma. Sarah Mizuguchi is a physician, passionate about learning about ourselves through therapy. Together they are hosts of Connections In Flight; the podcast focused on helping us find our path.  

Join Erika and Sarah as they sit down for an uncensored therapy session with guests and friends, focusing each week on themes connecting to a meaningful point in our life flights. Listen as Erika and Sarah dive deep into what makes us tick and share psychological insights, concepts, and proven therapy techniques and strategies to help you navigate the next course in your life. Sometimes we’re too close to our issues to know what’s happening and how to navigate our next life course. It takes someone else to put it into words to make us realize where we are and what it takes to get us through. So join us as we connect and share in our collective experience to help us better understand ourselves and soar. 

For more techniques, tips, and behind the scenes of Connections in Flight: 
Instagram: @connectionsinflight; 
Facebook: Connections In Flight
TikTok: @connectionsinflight;

Connect with us: connectionsinflight@gmail.com

If every 7 years, our life cycles change, how do we know how to navigate our next course of flight? 
Erika Paramore is a psychotherapist who, for the last 20+ years, has been focused on healing women from trauma. Sarah Mizuguchi is a physician, passionate about learning about ourselves through therapy. Together they are hosts of Connections In Flight; the podcast focused on helping us find our path.  
Join Erika and Sarah as they sit down for an uncensored therapy session with guests and friends, focusing each week on themes connecting to a meaningful point in our life flights. Listen as Erika and Sarah dive deep into what makes us tick and share psychological insights, concepts, and proven therapy techniques and strategies to help you navigate the next course in your life. Sometimes we’re too close to our issues to know what’s happening and how to navigate our next life course. It takes someone else to put it into words to make us realize where we are and what it takes to get us through. So join us as we connect and share in our collective experience to help us better understand ourselves and soar. 
For more techniques, tips, and behind the scenes of Connections in Flight:  Instagram: <a href="https://www.instagram.com/connectionsinflight/">@connectionsinflight</a>; Facebook: <a href="https://www.facebook.com/profile.php?id=100090404683089">Connections In Flight</a> TikTok: <a href="https://www.tiktok.com/@connectionsinflight">@connectionsinflight;</a>
Connect with us: <a href="mailto:connectionsinflight@gmail.com">connectionsinflight@gmail.com</a>

Connections In Flight

If every 7 years, our life cycles change, how do we know how to navigate our next course of flight? 

Erika Paramore is a psychotherapist who, for the last 20+ years, has been focused on healing women from trauma. Sarah Mizuguchi is a physician, passionate about learning about ourselves through therapy. Together they are hosts of Connections In Flight; the podcast focused on helping us find our path.  

Join Erika and Sarah as they sit down for an uncensored therapy session with guests and friends, focusing each week on themes connecting to a meaningful point in our life flights. Listen as Erika and Sarah dive deep into what makes us tick and share psychological insights, concepts, and proven therapy techniques and strategies to help you navigate the next course in your life. 

Sometimes we’re too close to our issues to know what’s happening and how to navigate our next life course. It takes someone else to put it into words to make us realize where we are and what it takes to get us through. So join us as we connect and share in our collective experience to help us better understand ourselves and soar. 

For more techniques, tips, and behind the scenes of Connections in Flight: 
Instagram: @connectionsinflight; 
Facebook: Connections In Flight
TikTok: @connectionsinflight;

Connect with us: connectionsinflight@gmail.com

This podcast is proudly produced by the team at Ampel. Ampel are an audio content agency, specialising in podcast, radio and audio content creation. For more information head to www.ampel.com.au or reach out to us at hearhere@ampel.com.au

Executive Producer:  Josh Butt 
Head of Strategy: Michelle Lomas 
Audio Editor: Grace Rouvray

If every 7 years, our life cycles change, how do we know how to navigate our next course of flight? 
Erika Paramore is a psychotherapist who, for the last 20+ years, has been focused on healing women from trauma. Sarah Mizuguchi is a physician, passionate about learning about ourselves through therapy. Together they are hosts of Connections In Flight; the podcast focused on helping us find our path.  
Join Erika and Sarah as they sit down for an uncensored therapy session with guests and friends, focusing each week on themes connecting to a meaningful point in our life flights. Listen as Erika and Sarah dive deep into what makes us tick and share psychological insights, concepts, and proven therapy techniques and strategies to help you navigate the next course in your life. 
Sometimes we’re too close to our issues to know what’s happening and how to navigate our next life course. It takes someone else to put it into words to make us realize where we are and what it takes to get us through. So join us as we connect and share in our collective experience to help us better understand ourselves and soar. 
For more techniques, tips, and behind the scenes of Connections in Flight:  Instagram: <a href="https://www.instagram.com/connectionsinflight/">@connectionsinflight</a>; Facebook: <a href="https://www.facebook.com/profile.php?id=100090404683089">Connections In Flight</a> TikTok: <a href="https://www.tiktok.com/@connectionsinflight">@connectionsinflight;</a>
Connect with us: <a href="mailto:connectionsinflight@gmail.com">connectionsinflight@gmail.com</a> This podcast is proudly produced by the team at Ampel. Ampel are an audio content agency, specialising in podcast, radio and audio content creation. For more information head to <a href="https://ampel.com.au/">www.ampel.com.au</a> or reach out to us at <a href="mailto:hearhere@ampel.com.au">hearhere@ampel.com.au</a>  Executive Producer:  Josh Butt  Head of Strategy: Michelle Lomas  Audio Editor: Grace Rouvray

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