Yoga Therapy Hour with Amy Wheeler

Amy Wheeler
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Welcome to "The Yoga Therapy Hour Podcast," a harmonious blend of ancient wisdom and modern science, brought to life by Amy's expertise in psychology and public health. With over 100,000 downloads, this podcast delves deep into the principles of yoga therapy, offering expert interviews, practical solutions, and profound insights into real-life challenges. From its inception, the first four seasons have been instrumental in elevating the domain of yoga therapy, emphasizing the pivotal role of lifestyle medicine in addressing both our mental and physical well-being. As we transition into Season 5, 6 & 7, Amy broadens the horizon, reaching out to the masses. Here, listeners will unravel how yoga therapy, when intertwined with lifestyle engineering, can serve as a powerful tool for holistic healing, touching the realms of the mind, body, and spirit. Subscribe now and be part of a transformative journey that bridges the essence of embodied mental health with the spirit's depth. Join Amy in redefining mental and physical wellness. Also, leave us a review if you are enjoying the podcast and consider supporting us at the Optimal State & Yoga Therapy Hour Patreon page -https://www.patreon.com/yogatherapyhour Go to www.TheOptimalState.com for more details on how to improve your mental and emotional health!

  1. Regulating the Inner Landscape: Mala Cunningham on Anxiety, Awareness, and the Nervous System

    6d ago

    Regulating the Inner Landscape: Mala Cunningham on Anxiety, Awareness, and the Nervous System

    In this episode, Amy sits down with Mala Cunningham, a pioneer in integrating yoga therapy with mental health care. The conversation offers a steady and thoughtful exploration of how yoga therapy supports individuals living with anxiety, depression, and chronic stress, not by bypassing these experiences, but by helping people build the capacity to be with them differently. Mala brings decades of clinical experience into a grounded discussion on the relationship between the nervous system, attention, and perception. She outlines how anxiety is not simply something to eliminate, but something to understand through the body, breath, and patterns of awareness. Rather than focusing on symptom reduction alone, she emphasizes cultivating regulation, resilience, and a more stable inner environment. A central theme throughout the episode is the role of interoception. Mala describes how developing awareness of internal sensation creates a bridge between unconscious reactivity and conscious choice. This process supports individuals in recognizing early signs of dysregulation and responding with practices that restore steadiness rather than amplify distress. Amy and Mala also explore the clinical application of yoga therapy within mental health settings. They discuss the importance of meeting clients where they are, respecting pacing, and building trust through consistent, accessible practices. The conversation highlights how simple, well-sequenced interventions can support profound shifts over time when applied with clarity and care. Mala reflects on the importance of collaboration across disciplines and the need for language that resonates within clinical environments while maintaining the integrity of yoga’s therapeutic roots. This episode offers a clear and practical lens for clinicians, students, and practitioners who are working at the intersection of nervous system regulation, emotional health, and yoga therapy. It invites a steady approach to practice, one that values consistency, discernment, and the gradual cultivation of inner stability. Key Themes Explored Understanding anxiety through the lens of the nervous systemInteroception as a foundation for self-awareness and regulationThe role of attention in shaping internal experienceBuilding capacity rather than eliminating symptomsClinical pacing, safety, and therapeutic relationshipIntegrating yoga therapy into mental health care settingsCollaboration between yoga therapists and licensed clinicians Practical Takeaways Small, consistent practices often create more sustainable change than complex interventionsAwareness of internal sensation is a skill that can be developed over timeRegulation begins with recognizing early cues in the bodyTherapeutic progress is not linear; it requires patience and discernmentSupporting the nervous system is foundational to emotional resilience Connect with Mala Cunningham Website: https://www.cardinalpointyoga.comPrograms and trainings in yoga therapy and mental health Connect with The Yoga Therapy Hour Website: www.TheOptimalState.comExplore courses, certifications, and clinical training opportunitiesListen to more episodes focused on yoga therapy, emotional intelligence, and integrative health

    50 min
  2. Loving the Fire: Reinvention, Inner Power, and Living Your Yoga

    Jun 12

    Loving the Fire: Reinvention, Inner Power, and Living Your Yoga

    In this episode, Amy sits down with Deborah Santana—author, philanthropist, and lifelong spiritual practitioner—for a conversation that explores what it means to live from inner sovereignty. While many may recognize her through her 34-year marriage to Carlos Santana, this conversation clarifies something more essential: Deborah Santana has lived a deeply self-directed life shaped by spiritual inquiry, service, and the willingness to begin again. Her memoir, Loving the Fire, becomes the thread through which we explore transformation—not as an abstract idea, but as a lived experience of loss, identity shift, and conscious rebuilding. Key Themes Explored 1. Early Life and the Roots of Inner Strength Deborah reflects on her upbringing in San Francisco, shaped by a family that quietly modeled independence and devotion. Her father, Saunders King, was a respected musician who chose presence over fame—offering an early model of values rooted in family rather than recognition. Her childhood was also grounded in spiritual diversity, moving between Pentecostal, Lutheran, and contemplative spaces. This early exposure created a foundation of spiritual curiosity that would later evolve into a lifelong meditation practice. 2. Identity, Culture, and Awareness Deborah shares her experience growing up in a multicultural environment, where belonging felt natural—until moments of racism revealed deeper social realities. These experiences did not define her, but they did shape her awareness. Over time, they became part of the “fire” she would learn to walk through rather than avoid. 3. The Fire: Loss, Transition, and Reinvention A central moment in Deborah’s life—and in this conversation—is her decision to leave a long-term marriage and step into the unknown. She describes this period with clarity: A sudden shift from a full, externally defined life into silenceThe loss of roles, identity, and structureThe necessity of sitting with herself, without distractionRather than rushing to rebuild, she allowed a period of stillness: Studying the work of Wayne Dyer and Thich Nhat HanhEngaging in self-inquiry through Al-Anon principlesReturning to yoga and meditation as stabilizing practicesThis was not framed as breakdown, but as disassembly for the purpose of reorganization. 4. Loving the Fire: A Different Relationship to Challenge The central teaching of Deborah’s memoir is simple, but not easy: Life is not happening to us—it is happening for us. She describes fire not as destruction, but as a condition for renewal. Like a forest that regenerates after burning, human life can reorganize into something more aligned—if we stay present through the process. This reflects a core principle in yoga therapy: We do not eliminate discomfortWe change our relationship to itWe allow it to inform growth 5. Spiritual Practice as a Stabilizing Force Deborah has maintained a meditation practice since her early twenties. During times of transition, this inner relationship became her anchor. She describes moments of: Deep peace in solitudeHeightened perception in natureA sense of connection beyond identityThese are not framed as extraordinary experiences, but as natural outcomes when external roles fall away and attention returns inward. 6. Rebuilding with Intention Following this period of reflection, Deborah began to rebuild her life in alignment with her values: Founded the nonprofit Do A Little, inspired by Desmond TutuProduced documentary films to support global humanitarian effortsWorked with organizations connected to Nelson MandelaBecame a founding donor of the Smithsonian National Museum of African American History and CultureHer work consistently centers on women, girls, and collective well-being. 7. Education and Lifelong Learning In her 50s, Deborah pursued a master’s degree in Women’s Spirituality at the California Institute of Integral Studies. This experience reflected a pattern throughout her life: Learning as a form of self-developmentIntegrating intellect with lived experienceValuing wisdom traditions alongside modern inquiry 8. Global Perspective and Humility Travel—particularly to Africa—played a significant role in reshaping her worldview. She describes: A felt sense of humanity’s originsA reorientation away from individual-centered thinkingA deep respect for cultural wisdom beyond the U.S. lensThis aligns with a therapeutic perspective: healing often expands when we move beyond our habitual frame of reference. 9. Current Work: Courage and Empathy Deborah is currently involved in developing the Courage Museum in San Francisco, a project focused on: Understanding violence as a learned behaviorTeaching empathy as a skillCreating immersive experiences like “Empathy Mirrors,” where individuals witness and feel others’ lived experiencesThe intention is clear: violence can be unlearned, and empathy can be cultivated. Clinical and Philosophical Reflections This conversation offers several points of integration for yoga therapists and healthcare providers: Transformation often begins with disruption of identityStillness and reflection are not passive—they are reorganizing forcesSpiritual practice provides continuity when external roles dissolveGrowth requires both self-inquiry and self-responsibilityMeaning emerges not by avoiding difficulty, but by engaging it with awareness Closing Reflection Deborah Santana’s life illustrates a steady principle: We are not defined by our roles, relationships, or accomplishments. When those fall away, what remains is the foundation we build from. Her story is not about reinvention as performance. It is about returning to something more essential—and choosing, from that place, how to live. Learn More Loving the Fire by Deborah SantanaAvailable via her website and major booksellersUpcoming events and book tour information available online

    35 min
  3. Understanding Human Suffering: The Five Kleśas and the Return to Our True Nature

    Jun 5

    Understanding Human Suffering: The Five Kleśas and the Return to Our True Nature

    In this solo episode, Amy Wheeler explores one of the most important psychological teachings in the yoga tradition: the five kleśas, described in Chapter 2 of the Yoga Sutras of Patanjali. These teachings help explain why human beings experience suffering even when they are sincerely trying to live well. Drawing from both Sāṅkhya philosophy and the Yoga Sūtra, Amy walks listeners through the deeper roots of suffering, beginning with the distinction between puruṣa (the witnessing consciousness) and prakṛti (the body, mind, senses, and the manifest world). When these two are confused, the mind becomes entangled in patterns of misperception, attachment, aversion, and fear. These patterns are what Pātañjali calls the kleśas. Throughout the episode, Amy explains how these ancient teachings remain remarkably relevant today. The kleśas show up in modern life as over-identification with our roles, addiction to approval or stimulation, avoidance of discomfort, fear-driven decision making, and the constant pressure to control life so that we feel safe. Rather than presenting yoga as a way to avoid suffering, Amy emphasizes that the deeper aim of yoga is to understand suffering clearly. Through practices such as movement, breath regulation, meditation, and ethical reflection, the practitioner gradually loosens the grip of these patterns and begins to remember their deeper nature. The episode concludes with a reflection on one of Amy’s favorite teachings from the Yoga Sūtra: Yoga Sūtra 1.3, which describes the moment when awareness returns to its true nature and the seer rests in its essential state. In This Episode Amy explores: • Why human beings suffer even when they are trying to live well • The philosophical foundation of the Yoga Sūtra in Sāṅkhya philosophy • The distinction between puruṣa (the witnessing consciousness) and prakṛti (the manifest world) • How misperception leads to psychological suffering • The five kleśas described in Yoga Sūtra 2.3 • How the kleśas appear in modern life and clinical practice • Why yoga is fundamentally relational and practiced through human interaction • How meditation helps return awareness to clarity and discernment • The deeper meaning of Yoga Sūtra 1.3 and the experience of resting in one’s true nature The Five Kleśas The five kleśas are the underlying causes of suffering described by Pātañjali. Avidyā — Misperception The root kleśa. Avidyā occurs when we confuse the changing contents of experience with our deeper nature. Asmitā — Misidentification Over-identifying with personality, roles, reputation, or thoughts rather than recognizing the witnessing awareness behind them. Rāga — Attachment Clinging to experiences that feel pleasurable or validating, believing they will resolve deeper unease. Dveṣa — Aversion Avoiding experiences that feel painful or uncomfortable, which can lead to defensiveness, withdrawal, or emotional reactivity. Abhiniveśa — Fear of Loss The deep instinct to cling to life, identity, control, and stability. This fear can appear even in those who are wise and experienced. Key Yoga Sūtras Referenced Yoga Sūtra 2.3 Avidyā-asmitā-rāga-dveṣa-abhiniveśāḥ kleśāḥ These five are the causes of suffering. Yoga Sūtra 2.5 Avidyā is mistaking the impermanent for the permanent, the impure for the pure, pain for pleasure, and the non-self for the self. Yoga Sūtra 1.3 Tadā draṣṭuḥ svarūpe ’vasthānam Then the seer rests in its true nature. Why This Matters for Yoga Therapy The kleśas are not simply philosophical ideas. They describe patterns that appear frequently in modern life and clinical settings, including: • psychological distress • relational conflict • addiction and compulsive behavior • over-identification with roles or reputation • fear-based decision making • difficulty tolerating discomfort Therapeutic yoga practices—movement, breathwork, attentional training, and ethical reflection—help practitioners gradually recognize and soften these patterns. As clarity develops, individuals often experience greater nervous system stability, increased self-awareness, and a deeper capacity to observe thoughts and emotions without becoming completely defined by them. Reflection Questions from the Episode • What if the goal of yoga is not to become someone different, but to remember who we truly are? • Where in your life do you notice attachment to approval, comfort, or certain emotional states? • Where do you notice aversion or avoidance when something feels uncomfortable? • Can you sense the difference between the changing experiences of the mind and the steadiness of the witnessing awareness behind them? Final Reflection The teachings of the kleśas remind us that suffering is not simply a personal failure or something to eliminate at all costs. It is part of the human condition. Yoga invites us to understand it, learn from it, and gradually see through the patterns that amplify it. When the mind becomes clearer and less entangled in these patterns, the seer begins to rest in its true nature. From that place, life can be lived with greater steadiness, compassion, and freedom. School of Integrative Health at NDMU: https://www.ndm.edu/academics/integrative-health   Master of Science in Yoga Therapy at NDMU https://www.ndm.edu/academics/integrative-health/yoga-therapy   Explore NDMU’s Post-Master’s Certificate in Therapeutic Yoga Practices  https://www.ndm.edu/academics/integrative-health/yoga-therapy/post-masters-certificate-in-therapeutic-yoga-practices   #IntegrativeHealth #HealthcareEducation #InterprofessionalEducation #GraduateSchool #NDMUproud #SOIHproud #SOIHYoga #SOIHAyurveda #NDMUYoga #NDMUAyurveda #SOIHGraduateSchool     Try our Post-Bac Ayurveda Certification Program at NDMU: https://www.ndm.edu/academics/integrative-health/ayurveda/post-baccalaureate-ayurveda-certification   Amy’s website: www.TheOptimalState.com   Yoga Therapy Hour Podcast https://podcasts.apple.com/us/podcast/yoga-therapy-hour-with-amy-wheeler/id1564687158   The Optimal State Mobile App https://optimalstateapp.com

    51 min
  4. When Theories Are Questioned: Polyvagal Critique, Clinical Wisdom, and the Enduring Map of the Guṇas

    May 29

    When Theories Are Questioned: Polyvagal Critique, Clinical Wisdom, and the Enduring Map of the Guṇas

    In this solo episode, Amy Wheeler brings clarity and steadiness to the recent scientific critique of Polyvagal Theory by Paul Grossman and colleagues. Rather than reacting defensively or dismissing prematurely, this conversation explores what mature fields do when a theory is questioned: they clarify, refine, and return to foundational principles. Amy examines: • What the critique of Polyvagal Theory actually addresses • The difference between scientific precision and clinical usefulness • The risks of oversimplifying complex neurophysiology • How public wellness language can unintentionally flatten biological complexity • Why yoga philosophy offers a time-tested phenomenological map of regulation This episode weaves together scientific dialogue, clinical reflection, lived experience, and classical yoga philosophy. What the Critique Is — and Is Not Paul Grossman and colleagues (2026) raise concerns about elements of Polyvagal Theory’s evolutionary framing, anatomical specificity, and evidentiary scope. One key issue discussed in this episode is the oversimplification of the vagus nerve in popular discourse. The vagus nerve contains approximately 100,000 fibers and plays a role in multiple complex regulatory systems, including cardiac, respiratory, inflammatory, and gastrointestinal processes. Reducing this complexity to a simple “on/off switch” or three-state ladder risks confusing metaphor with mechanism. This episode distinguishes between: • The measurable anatomy of autonomic regulation • The heuristic value of state-based language • The difference between metaphor and physiology Scientific refinement is not erasure. It is maturation. Clinical Reflection and Lived Experience Dr. Arielle Schwartz’s clinical reflections on the critique emphasize that debates about anatomical precision do not invalidate the lived experience of autonomic shifts observed in therapy. Clinicians consistently observe patterned shifts in: • Activation • Collapse • Social engagement • Relational presence Polyvagal language has helped many practitioners and clients understand safety, co-regulation, and state-dependent perception. At the same time, intellectual integrity requires us to refine language where necessary. Amy also reflects on how we conduct discourse in our field. How we respond to disagreement often reveals our own regulatory capacity. Regulation is not only theoretical — it is relational. Phenomenology and the Yoga Sūtra This episode situates the conversation within a broader philosophical frame. Phenomenology refers to the study of lived experience as directly perceived — before explanation, before measurement, before mechanism. The Yoga Sūtra begins from this place: Yoga Sūtra 1.1 — atha yogānuśāsanam “Now, the teaching of yoga.” The word atha signals presence and readiness. We begin from lived experience. Yoga Sūtra 1.2 — yogaś citta-vṛtti-nirodhaḥ “Yoga is the regulation of the fluctuations of consciousness.” Patañjali maps patterns of activation, dullness, clarity, and agitation long before neurophysiology named vagal pathways. The Yoga Sūtra functions as a guidebook for living because it trains discernment around these fluctuations. The Guṇas: A 2,000-Year-Old Map of Regulation Drawing from Sāṅkhya philosophy, Amy explores the three guṇas: • Sattva — clarity, coherence, luminosity • Rajas — activation, movement, agitation • Tamas — inertia, heaviness, obscuration At the level of lived experience, there is meaningful overlap between the guṇas and contemporary discussions of autonomic states. While not anatomically identical, the phenomenological parallels are substantial. The guṇa framework does not reduce regulation to a nerve or a switch. It describes qualities of experience across body, mind, and relationship. Rather than “turning on” calm, yoga cultivates flexibility across states and gradually increases the probability of sattva through lifestyle, perception, ethical alignment, and disciplined awareness. Yoga Therapy Is Not a Technique A central theme of this episode: Yoga therapy and therapeutic yoga are not techniques. They are not hacks. They are not state toggles. They are integrated ways of living. Yoga shapes: • How we eat • How we sleep • How we speak • How we relate • How we perceive • How we respond under stress Over time, practice softens identification with roles, biases, and reactive narratives. Yoga Sūtra 1.3 — tadā draṣṭuḥ svarūpe avasthānam “Then the seer abides in their true nature.” Regulation becomes existential, not merely physiological. Key Takeaways • Scientific critique strengthens intellectual integrity. • Oversimplification should be corrected. • Clinical lived experience still matters. • Ancient phenomenological models remain relevant. • Yoga therapy is a multifaceted path, not a nervous-system trick. Yoga does not stand or fall with any single contemporary theory. Its philosophical foundations have endured across time, even as scientific language evolves.

    44 min
  5. Sit with Me: A No-BS Journey to Mindfulness and Meditation with Oneika Mays

    May 22

    Sit with Me: A No-BS Journey to Mindfulness and Meditation with Oneika Mays

    In this conversation, Amy sits down with mindfulness teacher and writer Oneika Mays to talk about her new book, Sit with Me: A No-BS Journey to Mindfulness and Meditation—part memoir, part meditation guide, and an unflinching look at what it means to practice loving-kindness in real-world conditions, including inside Rikers Island. Oneika shares what it felt like to work inside a system built on hierarchy and dehumanization, the tension of receiving a salary inside a harmful structure, and the moment she realized that “the system isn’t broken—it’s working as designed.” From there, the conversation widens into the heart of metta: not as softness or spiritual bypassing, but as grounded, actionable love that can hold anger, boundaries, and truth-telling without losing our humanity. About Oneika and the Book Book: Sit with Me: A No-BS Journey to Mindfulness and Meditation (HarperOne / HarperCollins; on sale March 3, 2026). How Oneika describes it: “Meditation is for messy people… This book is part memoir, part meditation guide—and it’s about showing up exactly as you are.” What You’ll Hear in This Episode The embodied “ick” of being treated as “one of us” by staff—how hierarchy shows up in small moments, tone shifts, and access.Why reform can get absorbed by a machine—and how “helping” can unintentionally make a harmful system look more palatable.The pivot from “fixing” to “serving,” and why that matters in any therapeutic or helping profession.Metta as a practice that includes righteous anger, loving accountability, and clear boundaries (not performative positivity).The inner work of not needing to be liked—and why unconditional love is not the same as being “nice.”A grounded call to action: personal responsibility, collective responsibility, and small acts that add up. Core Themes to Highlight (for your episode description) 1) Metta is not performative softness. It’s a disciplined practice of staying human—especially when it’s inconvenient, when you’re angry, and when you need boundaries. 2) The “system” is not abstract—it’s embodied. Hierarchy is felt through tone, access, positioning, and whose body is treated as more worthy. 3) Serving is different than fixing. When we see people as broken, we become controlling or paternalistic. When we serve, we stay in relationship with wholeness. 4) Choosing yourself can be an ethical act. Not as individualism, but as harm reduction—because depleted care can become harmful care. 5) Collective change is built from small refusals. Not pre-agreeing to dehumanization. Practicing “no” with steadiness, clarity, and community. Resources Mentioned in the Conversation The New Jim Crow — Michelle Alexander (recommended by Oneika in the episode)“Helping, Fixing, and Serving” — Rachel Naomi Remen (named in the episode)Sharon Salzberg’s teaching stories on loving-kindness (referenced in the episode)Audre Lorde on self-care as self-preservation (referenced in the episode)Toni Morrison quote on freedom and responsibility (referenced in the episode)Timothy Snyder’s guidance on resisting authoritarianism (Amy referenced at the end) Connect with Oneika Website: Oneika Mays www.OneikaMays.com Book Details and Where to Find It Sit with Me: A No-BS Journey to Mindfulness and Meditation is published by HarperOne and is listed as on sale March 3, 2026.

    52 min
  6. Five States of Mind, Deeper Self-Reflection, and a New Tool for Titrated Practice

    May 15

    Five States of Mind, Deeper Self-Reflection, and a New Tool for Titrated Practice

    In this solo episode, Amy returns to one of the heart-teachings of Patañjali’s Yoga Sūtra: learning to observe the fluctuations of mind and how they shape behavior, communication, and the way we show up in relationship and daily life. Rather than analyzing or diagnosing, she frames this as svādhyāya—steady self-reflection rooted in classical yoga philosophy. Amy walks listeners through Vyāsa’s five states of mind (citta-bhūmi)—from restlessness and dullness to one-pointed focus and absorption—and then explores how a meditation practice naturally moves beyond surface thoughts into the deeper layers of experience: vijñānamaya kośa (discernment, beliefs, identity patterns) and ānandamaya kośa (inner coherence, ease, meaning, and trust). She also introduces contemplative inquiry through vāsanā (habitual tendencies), saṃskāra (deep patterning), and the kleśas (root causes of suffering)—not as labels, but as invitations to notice what is repeating and to support wise change over time. In the final section, Amy shares an emerging project: a Yoga Philosophy Self-Reflection Coach—a custom AI-based chat tool designed to support brief, titrated self-inquiry and help people choose a targeted meditation practice in small daily doses. She addresses common concerns about mixing yoga and technology, emphasizes that human connection still matters, and offers thoughtful privacy guidance. In This Episode, You’ll Hear Why yoga emphasizes observation over self-judgmentHow the mind’s fluctuations drive behavior, communication, and relational patternsThe five states of mind (citta-bhūmi) through Vyāsa’s lensHow meditation moves from surface-level “daily tasks” into deeper inquiryVijñānamaya kośa reflections: beliefs, identity, reactivity vs. response, recurring patternsĀnandamaya kośa reflections: meaning, manageability, coherence, ease, trustUsing the kleśas as a compassionate framework for seeing the roots of sufferingWhy people often stop meditating—and how “small, titrated bits” can helpA preview of the Yoga Philosophy Self-Reflection Coach and how it’s designed to workPractical privacy boundaries when using AI for personal reflectionWhy Amy believes there is room for both technology and human teachers/therapists   A Few Reflective Questions to Take into Practice What is the current quality of my mind and heart?What pattern keeps repeating beneath the surface?Is there an identity I’m protecting that creates friction or suffering?What am I grasping for—or avoiding—that might be shaping my choices?Where might more space create more coherence? Mentioned Resource Amy shares that listeners who want to beta test the Yoga Philosophy Self-Reflection Coach can contact her through her website: www.theoptimalstate.com. Gentle Reminder This episode offers philosophical self-inquiry grounded in yoga tradition. It is not presented as diagnosis or mental health treatment. If you need more support, consider working with a qualified yoga therapist and/or licensed mental health professional.

    36 min
  7. Post-Traumatic Growth and Neuroplasticity: Healing in Present Time with Colleen Millen

    May 8

    Post-Traumatic Growth and Neuroplasticity: Healing in Present Time with Colleen Millen

    What happens when we stop treating suffering as a fixed identity and start relating to it as a changeable state? In this conversation, Amy Wheeler is joined by Colleen Millen, a licensed marriage and family therapist and yoga therapist who works at the intersection of somatic psychotherapy, nervous system regulation, and post-traumatic growth. Colleen shares how “healing happens in present time,” why choice and consent are foundational to real change, and how small, repeatable practices can reshape patterns that once felt permanent. Together, they explore neuroplasticity in everyday language (“neurons that fire together wire together”), how somatic tracking restores access to the prefrontal cortex when stress responses take over, and why therapy and yoga therapy can be most effective when they are collaborative—rooted in agency, curiosity, and what is life-affirming for the individual. In This Episode, You’ll Hear Why post-traumatic growth can be a more empowering framework than only focusing on post-traumatic stressHow agency and consent orient the healing process (“Do you even want to rewire this?”)A practical, listener-friendly explanation of Dan Siegel’s “hand model of the brain” and what it means to “keep the lid on”How somatic approaches support regulation when words aren’t accessibleWhy short-term coping practices can lead to long-term changeWhat it looks like to track psychobiological shifts in real time and “stay with” the moment of the changeA grounded reframe: depression or anxiety can feel like a trait—until, over time, it becomes “a jacket that doesn’t fit anymore”How yoga philosophy (including kriyā yoga and bhāvanā/intentionality) can support behavior change without forcing a one-size-fits-all approachThe role of telehealth in expanding access—especially for postpartum clients and busy householders Key Moments (listener roadmap) Colleen’s path: journalist → yoga teacher (since 1999) → LMFT journey (began 2009; licensed 2018)Why “post-traumatic growth” matters: hope, agency, and the possibility of a new relationship to sufferingSomatic psychotherapy basics: how stress shows up through the body (breath, belly, skin, heart rate)Window of tolerance + polyvagal orientation: getting a “map” for the nervous systemDan Siegel’s hand model: a clear explanation for both audio and YouTube listenersNeuroplasticity in daily life: how intention + repetition + small practices reshape what’s possiblePresent-time stabilization: why you don’t always need to “go into the past” to healRepetition and practice: why the micro-moments matter—and how real change accrues over time Practical Takeaways (gentle, doable) Name the moment: “Something just happened.”Anchor in the body: feel your feet, notice your breath, sense support from the chair.Choose one tiny action you can repeat (a short walk, a grounding pause, a few breaths, a hand on the heart).Track the shift: What changes in your breath, pace, sensation, or clarity when you slow down?Repeat: consistency is what makes the new pathway more available under stress. About Colleen Millen (LMFT-CA) Colleen Millen is a somatic psychotherapist and yoga therapist who supports clients navigating anxiety, depression, and the desire for post-traumatic growth. Her work emphasizes nervous system education, present-time stabilization, and collaborative inquiry that honors choice, pace, and lived experience. She currently offers telehealth and hybrid services in California. Resources Mentioned NARM (NeuroAffective Relational Model) — inquiry, agency, and what you want for yourselfPolyvagal Theory — understanding states and regulationWindow of Tolerance — a framework for tracking arousal and capacityDan Siegel’s Hand Model of the Brain — “flipping the lid,” cortex/offline vs. online regulation supportInterpersonal Neurobiology / Mindsight (Dan Siegel) Connect with Colleen (California) Positive Counseling & Psychology: PositiveCounselingPsychology.comRula: Rula.com

    51 min
  8. Cleaning the Lens: How Daily Practice Rewrites Belief, Body, and Behavior

    May 1

    Cleaning the Lens: How Daily Practice Rewrites Belief, Body, and Behavior

    In this solo reflection, Amy explores why daily practice matters beyond flexibility, strength, or stress relief. Using a simple morning ritual—cleaning her glasses—she offers a clear metaphor for what practice does: it helps us notice what has accumulated in the mind-body system and gives us a way to “wipe the lens” so we can see, sense, and choose more clearly. This episode weaves yogic psychology, behavior change, and neuroscience into one steady message: our beliefs don’t just shape our thoughts—they shape our bodies, our felt sense, and our default responses. The work of change is possible, but it asks for time, repetition, and a compassionate willingness to witness what’s already wired. In this episode, Amy explores Why daily practice functions like “cleaning the lens” of perceptionHow repetitive beliefs shape behavior, communication, and lived experienceThe neuroscience of habit loops: “neurons that fire together wire together”Why beliefs become embodied—and how sensations can become predictable over timeHow yoga therapy supports change from both directions: top-down and bottom-upThe importance of cultivating the observer before trying to rewire patternsHow mantra, mudrā, saṅkalpa, and visualization can interrupt old loops and build new onesWhy meaningful rewiring often takes years, not weeksHow the ego can resist change when long-held patterns feel “cement-like”Why dramatic life changes don’t always create transformation if beliefs remain unchangedHow yoga therapy stays self-empowered while still benefiting from skilled guidanceA woven framework: Rāja Yoga (mind), Haṭha Yoga (body), and a mature, non-bypassing view of VedāntaA thoughtful comparison between Vedānta and The Matrix as a metaphor for misperception and awakeningKey takeaways Change begins with awareness: noticing the loop without immediately obeying it.The body and mind are trained together; sustainable change includes both sensation and belief.Practice is not about perfection—it’s about repetition with clarity.External reinvention can create space, but real change comes from rewiring the underlying beliefs.A mature spiritual framework supports healing without bypassing what is real and human.Reflection question for listeners What is one familiar “loop” you notice in your mind-body system—and what might it feel like to pause, witness it, and choose a new response today? Mentioned in this episode Daily practice as a method of “cleaning the lens”Behavior change and learning theoryRāja Yoga and the Yoga Sūtra as a practical path for health, healing, and liberationHaṭha Yoga as a pathway back into sensation and embodimentAdvaita Vedānta and the movement from perceived separateness toward wholenessThe role of a yoga therapist or guide in supporting insight without bypassing

    39 min
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4.9
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54 Ratings

About

Welcome to "The Yoga Therapy Hour Podcast," a harmonious blend of ancient wisdom and modern science, brought to life by Amy's expertise in psychology and public health. With over 100,000 downloads, this podcast delves deep into the principles of yoga therapy, offering expert interviews, practical solutions, and profound insights into real-life challenges. From its inception, the first four seasons have been instrumental in elevating the domain of yoga therapy, emphasizing the pivotal role of lifestyle medicine in addressing both our mental and physical well-being. As we transition into Season 5, 6 & 7, Amy broadens the horizon, reaching out to the masses. Here, listeners will unravel how yoga therapy, when intertwined with lifestyle engineering, can serve as a powerful tool for holistic healing, touching the realms of the mind, body, and spirit. Subscribe now and be part of a transformative journey that bridges the essence of embodied mental health with the spirit's depth. Join Amy in redefining mental and physical wellness. Also, leave us a review if you are enjoying the podcast and consider supporting us at the Optimal State & Yoga Therapy Hour Patreon page -https://www.patreon.com/yogatherapyhour Go to www.TheOptimalState.com for more details on how to improve your mental and emotional health!

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