Inner Path to Outer Success: Mindfulness-Based Stress Reduction, Journaling, and Intuitive...

On Cosmic Confluence Podcast, host Sana explores how the “inner path” fuels outer results with Dr. Crystal T. Harrell—No.1 bestselling author, MBSR instructor, and public health scholar. From public housing in Alabama to a PhD at Yale, Dr. Crystal pairs evidence-based mindfulness with lived experience. You’ll learn practical tools—journaling, body scans, walking meditations, and breathwork—to regulate the nervous system, improve decision quality, and align achievement with well-being. This episode is a direct, research-informed look at holistic health, resilience, and the delicate dance between data and intuition.

About the Guest:
Dr. Crystal T. Harrell is a public health scholar, Mindfulness-Based Stress Reduction instructor, and bestselling author. Her work blends academic rigor with accessible practices that help people ground, heal, and lead with clarity.

Key Takeaways :
Holistic health is a system, not a slogan: healing shows up as steadier nervous system, clearer thinking, and resilient behavior under stress.
The felt marker of wholeness is inner peace that persists despite changing external conditions.
If you only have 15 minutes, journaling offers the best downstream effects—externalizing thoughts to create internal space and self-awareness.
Old-school, pen-to-paper journaling helps you study your patterns over time and reconnect with your natural essence.
Walking meditations without devices retrain attention and re-sensitize you to the present moment.
Body scan practice (feet to head, light muscle squeeze/release) counters dissociation, brings awareness back into the body, and grounds decision-making.
Breathwork options: box breathing (4-4-4-4) or intuitive, non-counted deep breaths if counting triggers performance pressure.
Difficult memories will surface naturally; meeting them with support (therapy, counseling, somatic work) transforms pain into an invitation to heal.
Mindfulness is a way of living, not just sitting; the aim is carrying calm through daily tasks (e.g., washing dishes) for real-world impact.
Decision framework: integrate data with intuition; you rarely regret listening to intuition, and it should inform, not replace, evidence.
If this episode brings up difficult feelings, you’re not alone and help is available now. If you’re in immediate danger, call your local emergency number right away.
India: Call Tele-MANAS at 14416 or 1800-891-4416 for free, 24/7 mental health support. Tele Manas+2Ministry of Health and Family Welfare+2 (https://telemanas.mohfw.gov.in/?utm_source=chatgpt.com)
United States: Call or text 988 or chat via the 988 Suicide & Crisis Lifeline (24/7, free, confidential). 988 Lifeline+2988 Lifeline+2 (https://988lifeline.org/?utm_source=chatgpt.com)
Canada: Call or text 9-8-8 to reach the Suicide Crisis Helpline (24/7). 9-8-8: Suicide Crisis Helpline+1 (https://988.ca/?utm_source=chatgpt.com)
United Kingdom & ROI: Contact Samaritans at 116 123 (free, 24/7). Samaritans+1 (https://www.samaritans.org/how-we-can-help/contact-samaritan/talk-us-phone/?utm_source=chatgpt.com)
Australia: Call Lifeline at 13 11 14 (24/7). Lifeline+1 (https://www.lifeline.org.au/?utm_source=chatgpt.com)
Elsewhere: Find verified crisis lines in your country at Find a Helpline. IASP+1 (https://www.iasp.info/crisis-centres-helplines/?utm_source=chatgpt.com)
Reaching out is a strong first step. If you can, also tell a trusted person—a friend, family member, mentor, or healthcare professional—and consider simple grounding practices (slow breathing, a brief walk, or writing down what you’re feeling) while you connect with support.
How to Connect with the Guest:
Website: https://crystaltharrell.com/ (https://crystaltharrell.com/)

YouTube and resources are linked on her site. Join her email list there for updates.

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Disclaimer: This video is for educational and informational purposes only. The views expressed are the personal opinions of the guest and do not reflect the views of the host or Healthy Mind By Avik. We do not intend to harm, defame, or discredit any person, organization, brand, product, country, or profession mentioned. All third-party media used remain the property of their respective owners and are used under fair use for informational purposes. By watching, you acknowledge and accept this disclaimer.

Healthy Mind By Avik is a global platform redefining mental health as a necessity, not a luxury. Born during the pandemic, it’s become a sanctuary for healing, growth, and mindful living. Hosted by Avik Chakraborty—storyteller, survivor, wellness advocate—this channel shares powerful podcasts and soul-nurturing conversations on:

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