126 episodes

Knowing that each of us have a little zen deep inside us. Host Jessica Gershman believes in the power of the "And". You can be both zen and crazy, authentic and insecure, and a work in progress and a beautiful masterpiece all at the same damn time. A certified yoga instructor, mindfulness practitioner and a busy mom of 4, Jessica invites you to explore your own inner journey and expand on the topics you need to know to become your own best self advocate - health, sex, parenting, marriage, friendship, and everything in between; plus weekly mindfulness tips to invite a little zen into your life. New episodes drop every Tuesday and Thursday so check back often for the latest. Follow us on Instagram@the_zen_mommy

Zen(ish) Mommy Jessica Gershman

    • Kids & Family
    • 4.8 • 26 Ratings

Knowing that each of us have a little zen deep inside us. Host Jessica Gershman believes in the power of the "And". You can be both zen and crazy, authentic and insecure, and a work in progress and a beautiful masterpiece all at the same damn time. A certified yoga instructor, mindfulness practitioner and a busy mom of 4, Jessica invites you to explore your own inner journey and expand on the topics you need to know to become your own best self advocate - health, sex, parenting, marriage, friendship, and everything in between; plus weekly mindfulness tips to invite a little zen into your life. New episodes drop every Tuesday and Thursday so check back often for the latest. Follow us on Instagram@the_zen_mommy

    The Power of Mushrooms with Tracey Tee

    The Power of Mushrooms with Tracey Tee

    Hey mamas! During this season, we’ve talked about a number of alternative healing modalities. Today’s guest is Tracey Tee, co-founder and CEO of Band of Mothers Media and creator of Moms on Mushrooms, a micro-dosing course made exclusively for moms. With over ten years of experience in the mom sphere, Tracey has recently created an intimate, sacred space for mothers to explore the use of plant medicine. Join us to hear what she has to say about the difference between traditional healing modalities, recreational drug use, and microdosing in order to go inward and begin a healing journey. You’ll learn how Tracey navigated difficult changes in her own life with the support of psilocybin, and how plant medicine works to repattern the triggering aspects of the brain. Tracey shares advice from her own journey and research, reminding us of our skewed attitudes towards drugs based on the government’s approval, and encourages listeners to open their minds to this powerful healing modality today. Thanks for tuning in. 
    Key Points From This Episode:


    Today’s guest: co-founder of Band of Mothers Media and creator of Moms on Mushrooms.The micro-dosing course Tracey offers and why she has chosen to target moms.Tracey’s relationship with drugs and alcohol leading up to this point.The mindset shift from getting f****d up to using drugs to heal.Band of Mothers Media, turning 40, and the journey of spiritual growth that Tracey went on.How losing everything in 2020 led to an out-of-body experience.The support she found in microdosing that helped her to alchemize it all.How psychedelics bring the dark stuff to the surface, empowering you to face it.Growing mushrooms at home, and how they grow everywhere on earth.What a microdose is: a sub-perceptual dose of psilocybin with no psychotropic effects.How plant medicine can help the triggering aspects of your brain to repattern.The difference between the effect of SSRIs and psilocybin as healing modalities.Frequency around microdosing: five days on with two days off, or four days on with three days off.What the digital microdosing course consists of: a three-month course with six biweekly calls and six biweekly lessons.How she learned about the value of community and therapy.What she tells naysayers: open your mind with a reverence towards other cultures.Advice for mamas who want to slow down: take it slow, learn how to be vulnerable, and learn to reject the idea of being a supermom.Changing your life to look how you want it to, and beating skepticism to find real solutions.Where to find Moms on Mushrooms online.Her $50 discount on the microdosing course for today’s listeners.

    Links Mentioned in Today’s Episode:

     How to Change Your Mind on Amazon
    Tracey Tee on LinkedIn
    Moms on Mushrooms
    Moms on Mushrooms on Instagram 
    Band of Mothers
    The Zen Mommy
    Zen Mommy Instagram


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    • 41 min
    10 Tips for Bringing Mindfulness Into Your Every Day

    10 Tips for Bringing Mindfulness Into Your Every Day

    Welcome back to this month’s series on mindfulness. During today’s mini conversation, we explore 10 simple tips to help you prioritize mindfulness in your day-to-day life. From mindful breathing in the morning, to body and breath awareness at night, today’s conversation teaches you how to use the rhythms of your day to create little pockets of presence and mindfulness that will change the way you live. You’ll hear how Jessica uses the natural rhythms of her day as triggers to practice mindfulness and pay closer attention to her communication processes. Next, Jessica shares some tips on how to approach your work mindfully, from sitting at your computer, changing your environment during your lunch break, and creating moments to pause and breathe throughout the day. She also introduces listeners to three practices you can build into your at-home habits to help you stay rooted in the present moment. Tune in to hear some powerful tips you can implement today. 


    Key Points From This Episode:


    Today’s topic: 10 tips to help you prioritize mindfulness in your everyday life. Tip number one: starting the day with mindful breathing.The yogic belief that breath is the one thing that keeps you in the present moment.Tip number two: taking 10 mindful breaths throughout the day.Setting reminders on your phone to remember to take the time to breathe. Tip number three: use the natural rhythms of your day as triggers to practice mindfulness.Jessica’s habit of noticing yellow things as she drives to remind her to take a mindful breath.Tip number four: bring awareness to your communication processes.Tip number five: becoming aware of your bodily sensations when you sit at your computer.Tip number six: change your environment at lunch and eat mindfully.Tip number seven: closing your office door to take a moment to pause and breathe.Tip number eight: taking a moment at the end of the day to retrace the day’s activities.Tip number nine: create an unwinding routine when you get home in the evenings.How the habit of washing your hands when you get home in the evening can be an opportunity to practice mindfulness.Tip number ten: bring awareness to your body and breathing when you fall asleep at night.An invitation to work these into your day as we prepare for next week’s episode on mindset.

    Tweetables:


    “Yogis believe that the breath is the one thing that keeps you in the present moment. There’s no way to breathe for yourself in the past, and there’s no way to breathe for yourself in the future. So the breath is always our guide to bring that monkey mind back to the present.” — Jessica Gershman [0:00:46]


    “There’s no better way to start your day than with a few mindful breaths.” — Jessica Gershman [0:01:07]


    “Life is full of interruptions, and all the interruptions that happen throughout the day can really be the anchor and reminder for us to breathe mindfully.” — Jessica Gershman [0:01:51]


    Links Mentioned in Today’s Episode:


    The Zen Mommy
    Zen Mommy Instagram
    Zen Mommy Youtube
    Zen Mommy Facebook
    Go to ahimsahome.com to get your set of smart stainless steel dishes for your kiddos.  Use code "ZENMOM" for 15% offexclusions on bundles, gift cards, and moveable meal collections
    Support the show

    • 7 min
    Struggling to Meditate? How I have stayed consistent and what meditation has done for me!

    Struggling to Meditate? How I have stayed consistent and what meditation has done for me!

    Welcome to another mindful moment. Today we are talking about meditation and what it has done for me. It is no secret that meditation is very easy to resist and avoid. But in this episode of The Zen(ish) Mommy Podcast, you will hear all about why it is something you can include in your everyday life and improve at it as well! We discuss what exactly meditation is, how Jessica has gotten better at meditation, the changes she has noticed since she started meditating, and her favorite meditation mantra. Thank you for tuning in!


    Key Points From This Episode:


    Why meditation is easy to resist. How Jessica has started trying to get better at meditation. The changes Jessica has noticed in herself since she started meditating. What meditation actually is.Jessica’s favorite meditation mantra. 

    Tweetables:


    “They say we resist what we really need.” — Jessica Gershman [0:00:43]


    “I’ve noticed that I’ve become less reactive.” — Jessica Gershman [0:02:58]


    “Meditation is not about stopping thinking 80 000 thoughts a day. It’s impossible to stop thinking. But it’s really about building this practice of awareness and observation.” — Jessica Gershman [0:03:48]


    Links Mentioned in Today’s Episode:


    The Zen Mommy
    Zen Mommy Instagram
    Zen Mommy Youtube
    Zen Mommy Facebook
    Go to ahimsahome.com to get your set of smart stainless steel dishes for your kiddos.  Use code "ZENMOM" for 15% offexclusions on bundles, gift cards, and moveable meal collections
    Support the show

    • 6 min
    Maybe that Trauma Isn't Yours, Inherited Trauma is a Thing; with Mark Wolynn

    Maybe that Trauma Isn't Yours, Inherited Trauma is a Thing; with Mark Wolynn

    What if all that we inherit from our parents extended far beyond the physical and personality traits we’re aware of? We all have trauma in our families, to some extent, but which factors decide whether that is passed down to our children? Today’s guest, Mark Wolyn, has deeply researched the idea of inherited family trauma, and published his findings in his book, It Didn’t Start with You. It explores, at length, the ways in which the trauma our parents, grandparents, or even great-grandparents experienced can be passed down through our genetics. Join us today to hear about Mark’s own search for healing, after inexplicably losing vision in one of his eyes, before coming to learn that he needed to heal his bond with his mother. Learn about how human foundations for trust in life are formed, and what fascinating results epigenetic testing in mice has revealed about generational trauma. We also dive into how Mark distinguishes between attachment and generational trauma, and how he proceeds according to the diagnosis, before we hear how you can support your child’s healing at any age. Thanks for tuning in to hear all this and more today! 


    Key Points From This Episode:


    Meet today’s guest, Mark Wolynn, and hear about his research into inherited trauma. The book he has written, It Didn’t Start with You, which explores this idea in great depth.What generational trauma means and how the stress response is passed on. Genetics, epigenetics, and the molecular changes that happen after we experience trauma.How we usually think about our stress responses and relationship to anxiety and depression.What prompted Mark’s research: inexplicably losing vision in one of his eyes.How his search for healing led him to repair his relationship with his parents, through a path of resolving his own relationship with anxiety. Generational behavior he identified in his mother and sister, fearing they would never see their mothers again.Healing the bond with his mother, restoring his vision, and developing his healing method.The foundation for having trust in life, starting with your relationship with your parents.Testing for generational trauma in mice and how their brains replicate the stress response.Epigenetic testing in baby mice.How sons and daughters are equally impacted by their mother and father’s trauma.Triggering events that mirror our parents’ trauma or take us back to very early memories.The epigenetic component to how we repeat cycles within parenting.How breaking the bond with our mothers can be like breaking the bond with ourselves.Learning to listen to your trauma language in order to understand the root of your responses.The question that reveals whether you are dealing with attachment trauma or generational trauma.Deciding what to do once you have identified the kind of trauma you are dealing with.What children reveal: what’s unresolved between the parents, and what we experienced at their age.Why it is important to teach our children what happened in the family, and help them to sit with uncomfortable emotions at any age.Links Mentioned in Today’s Episode:
     Mark Wolynn
    Mark Wolynn on Twitter
    It Didn’t Start with You
    The Zen Mommy
    Go to ahimsahome.com to get your set of smart stainless steel dishes for your kiddos.  Use code "ZENMOM" for 15% offexclusions on bundles, gift cards, and moveable meal collections
    Support the show

    • 48 min
    Guided Walking Meditation

    Guided Walking Meditation

    There’s nothing better than getting out into nature to invite mindfulness into your life. If you’re in the habit of listening to podcasts while walking outside, then starting a mindful walking practice is a natural next step. Proven benefits of mindful walking include reducing blood pressure, regulating heart rate, producing feelings of overall wellbeing, and more. During today’s conversation, Jessica Nicole talks listeners through a mindful walking practice. While she encourages listeners to try to do this in nature, this practice will also produce benefits on a treadmill. Join us as Jessica helps listeners to bring their attention to the sensations in the body, and the emotions within, to experience yourself fully and without judgment. Thanks for tuning in! 


    Key Points From This Episode:


    Today’s topic: a mindful walking practice.Expert opinion which says that all you need is 30 minutes of walking per day to keep active.Benefits of mindful walking include reduced blood pressure, regulated heart rate, feelings of wellbeing, and more. How mindful walking improves the awareness practice to quieten the mind. A reminder that it’s not about stopping your thoughts.Beginning the practice by bringing awareness to the weight of your feet on the earth.Bringing awareness to your body’s breathing in a normal, gentle way.Noticing your natural gait, the length of your stride, and the surface you are walking on.Becoming aware of the different sensations in your feet within your shoes.Moving your awareness upward to your ankles, knees, thighs, and hips.Relaxing your muscles and observing how that changes the experience of walking.Bringing awareness to the spine and sacrum, and upward.Paying attention to the belly.Relaxing your jaw and your eyes as you take in the world around you.Noticing your feelings and allowing them to come and go without attaching onto them.Bringing your awareness to your emotional state without labels.Experiencing yourself fully without judgment.An invitation to keep returning to this meditation.

    Tweetables:


    “Not only are there physical benefits of walking, but in itself mindful walking can reduce blood pressure, heart rate, reduce our stress, create these feelings of wellbeing, provide better, more restful sleep, and improve our mood.” — Jessica Gershman [0:01:12]


    “Whether it's for 30 seconds or 30 minutes, you can take this mindful walking practice with you wherever you go.” — Jessica Gershman [0:01:48]


    Links Mentioned in Today’s Episode:


    The Zen Mommy
    Zen Mommy Instagram
    Zen Mommy YouTube
    Zen Mommy Facebook
    Go to ahimsahome.com to get your set of smart stainless steel dishes for your kiddos.  Use code "ZENMOM" for 15% offexclusions on bundles, gift cards, and moveable meal collections
    Support the show

    • 14 min
    Breast Pumping; You Were Probably doing It All Wrong, I was

    Breast Pumping; You Were Probably doing It All Wrong, I was

    There is so much support out there for breastfeeding, and not nearly as much for pumping. Having to pump milk often feels like a necessary evil, especially when you have more than one child. Today’s guest, Alex Sinikas, is on a mission to improve the experience of breast pumping. A female engineer who found breastfeeding deeply uncomfortable, she has done all the research on breast pumping. This led her to create the Milkdrop breast cushion to offer other breastfeeders the most comfortable pump that will be on the market today. Her aim is to transform the pumping experience into something enjoyable so that you no longer feel like a cow! She is here to tell you everything you need to know about pumping, introduce you to some of the amazing products on the market today, and how to get the best possible results. Thanks for tuning in!
    Key Points From This Episode:
    An introduction to today’s guest, Alex Sinikas with Milkdrop.Jessica gets real about her own experience with pumping.Alex’s tumultuous journey to feeding her own newborn daughter.How 85% of women own pumps, and 15 to 20% use them every day.How education about the right style and size pump that could prevent nipple injury and pain.The role of changing your mindset in supporting your pumping process.Reframing pumping as an opportunity to take time out for yourself.How we could benefit from systemizing education around pumping.Challenges in breast pump design with regard to size and shape.The prototype process she tested on herself before landing on the final product.What she learned from the survey process.Why you should never turn the suction up so high that you are in discomfort or pain.Common mistakes in breast pumping, including getting the size wrong.What she wants people to know: that it can be a comfortable and satisfying experience.Her No Nonsense, No Judgment Guide to Pumps and Pumping.What she recommends to slow down: take the time while you are pumping for yourself.

    Tweetables:


    “The data suggests that 15% of women will have an actual nipple injury, pain, or damage from pumping. One of the things that could help that is education about getting the right style and the right size pump for you.” — Alex Sinikas [0:10:51]


    “There are brilliant pediatricians, brilliant lactation consultants, family doctors, and medical researchers who are looking at this, but it’s not systemic. It’s not trained at the level where you’re going to get a basic standard of care in this topic from anyone.” — Alex Sinikas [0:13:49]


    “If you’re not a feminist by the time you get into baby rearing, you definitely are by the time you are done.” — Alex Sinikas [0:18:40]


    Links Mentioned in Today’s Episode:


    Milkdrop Pumps
    Milkdrop Pumps on Instagram
    Milkdrop Pumps on Facebook
    20% Discount Code: SLOWDOWN
    The Zen Mommy
    Zen Mommy Instagram
    Zen Mommy Youtube
    Zen Mommy Facebook
    Go to ahimsahome.com to get your set of smart stainless steel dishes for your kiddos.  Use code "ZENMOM" for 15% offexclusions on bundles, gift cards, and moveable meal collections
    Support the show

    • 36 min

Customer Reviews

4.8 out of 5
26 Ratings

26 Ratings

Gersh69 ,

Amazing podcast, a must listen!

Spot on interesting interviews with accurate, insightful, motivating and spiritual dialogue on a wide range of topics presented in an easy to digest format revealing answers to questions many wouldn’t think to ask.

NeuroNerdette ,

Exactly What I Want to Talk About

Love this podcast! Not sure how they do it but the episodes released are usually something I’ve just been thinking about! On point for sure! I especially love the episode about inter generational trauma.

Thoughtsfromthecouch ,

A must for conscious moms!

I had the honor of being a guest on Jessica’s show. She warm, funny and so knowledgeable and I am more than impressed with how she is so in tune on how to bring more peace into your household. Can’t get enough of her content!

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