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This episode further discusses the importance of uncovering the deeper dimension within the self, and how one is able to witness arising beauty and courage when they are in this state of consciousness or "being-ness". It seeks to explore: 1) How does one get in touch with the deeper dimension of the self? 2) How does one understand the self in a way that benefits their well-being? For more, chill in now! "Being is seeing the human dimension." - Stephen R. Covey Key Summary: 0:00 Intro 4:37 How does knowing the deeper dimension change the way we navigate external challenges? 6:34 How does knowing the deeper dimension deepen our empathy and love for others? 8:28 What is the concept of “Ego” and its primary function? 10:08 When does ego become a problem? 11:25 Personal Story: A recent encounter that deepened my understanding of the term “self” 21:28 How “thinking” steals us away from the present moment? 23:30 How to build our “presence power” in various aspects of our lives? 26:06 Documenting a milestone of personal growth 28:23 Introducing the concept of a “fluid identity” by Psychoanalyst Allen Wheelis 30:25 Closing words on Series 2 + reflection on mindfulness journey

This episode raises awareness on the importance of uncovering our state of "being-ness" - a deeper dimension of the self beyond conceptualisation. Re-visiting my previous knowledge of what constitutes the sense of self, the question I seek to explore in this episode is: What is “the self” essentially? It urges one to re-look into their sense of self by encouraging an understanding of the self at two different, yet non-contradictory levels. Leveraging learned concepts and personal experience, the episode serves to deepen our connection with our inner world. For more, chill in now! "There is more to the self than what we can label and conceptualise it to be." - Jeannette Qhek Key Summary: 0:00 Intro 1:30 Understanding the self through “conceptualisation” 3:00 Why is the construction of self-identity a fundamental human need? 4:00 The limitations of “self-conceptualisation” 5:40 Introducing the self beyond “conceptualisation” 7:30 What is the deeper dimension of the self? (i.e., state of "being-ness") 10:20 Personal journey: uncovering the deeper dimension through mindfulness 13:15 Differentiating between “experiential knowing” and “conceptual knowing” 14:57 An example to illustrate the transcendent-ness of our "being-ness”

We can sometimes find ourselves giving generously to our close friends and family members, which are arguably part of the “self construct”. But have we ever paused for a while to consider: How are we giving back to our larger universe? How are we investing in our universe? What I mean is, how are we giving our love to something larger than ourselves? And if we are not, are we also sitting around and waiting for good things to happen, and thinking why is it not happening? Drawing from my own personal journey, this episode offers 4 essential lessons on how one can become a fairer partner to the universe and thus strengthen their resilience and fearlessness in a world that all too often makes us feel utterly powerless. For more, chill in now!  “The universe has your back.” - Gabrielle Bernstein Key Summary: 0:00 Intro 02:45 What keeps me going on doubtful days  05:18 Lesson #1 Understand how the universe works 12:00 Is it spirituality or just science? 14:00 Sharing a short research on Depression (what causes depression?) 15:04 Lesson #2 Learn how to speak the language of the universe  16:17 We are conditioned to “not lose” 21:15 Lesson #3 Watch out for signs from the universe 23:55 What is at the heart of “Chill By Nette”? (a year ago vs. now) 26:33 Lesson #4 An unexpected lesson 27:00 Why partner up with the universe?

Life has been a gift so far. In this episode, I hope to offer a few valuable parts of my 28 years of living by sharing 8 powerful lessons I've learnt in the area of personal growth and wellness. Key Summary:  0:00 Intro 0:38 Lesson #1: Writing a gratitude journal is life-changing   4:03 Lesson #2: Humility is so important 5:56 Lesson #3: Invest in ourselves (short-term vs. long-term) 7:47 Lesson #4: Focus on “one” thing at a time (5/25 rule) 11:55 Lesson #5: See that humans are more similar than different 16:28 Lesson #6: Love your weirdness & make something meaningful out of it (win-win mentality) 21:48 Lesson #7: Rethink how we construct our opposites  24:13 Lesson #8: Follow your heart 28:03 The 9 attitudes of mindfulness “Giving is living.” -Audrey Hepburn 

As a person who often feels overwhelmed on a daily basis, the unpleasant feelings of “stress” is something I used to try so hard to get rid of. Thinking back, it was quite ridiculous how I had the notion that “a happy life is a stress-free life” and that couldn’t be further away from the truth.  After a few months of research and diving deep into this topic of “stress/ trauma” and also incorporating my personal learnings of mindfulness and positive psychology, I have consolidated my findings and insights into an easily digestible episode.  The episode aims to shed light on what may account for the variations between how people experience stress triggers, why some more people are more easily overwhelmed as compared to others and also, how an increased awareness of all of these can help improve the relationship we have with our own individual stress response. For more, chill in now! “The process of living is the process of having stress imposed on you and reacting to it.” -Stanley Sarnoff

This episode continues the discussion of grieving and loving kindness, by examining the natural “interconnectedness” of our past and the present. It strives to provide comfort to anyone who is going through a period of grief and experiencing a painful loss in their lives.  It also shares three pointers of how love can manifest after the grieving process that were a result from my own personal experience. In the specific context of a relationship, it highlights the kind of love we may still hold for someone who is no longer a part of our lives even after many years. By being aware of the concept of “post-traumatic growth”,  we can come to understand how a painful “loss” can even sometimes contribute to our personal development and gradually evolve into a beautiful tool which guides us in our present-day behaviours. For more, chill in now! “There is no life without love." -Leonardo da Vinci

This episode completes the discussion on "setting Intentions” and how it serves as a foundation to more effective goal-setting, be it in our relationships, work or in the area of personal well-being. It digs deep to explore the sibling relationship between “Intentions” and “Goals”, by deconstructing the differences between the two. Through sharing personal reflections, I will highlight the value that “Intentions” bring in the context of goal-setting. That is, what purposes do they serve, and how we can feel a greater sense of alignment with ourselves in the process of setting and striving towards our goals. For more chill in now! “Intention is the mindfulness in goal-setting.” - Jeannette Qhek

Welcome to the first episode of 2022!  The first podcast episode of the year is dedicated to encourage those who are feeling lost, or currently seeking greater alignment in their lives. It includes some personal tips and considerations on how we can approach our mental health and goal setting for the new year ahead! In this episode, I will introduce an alternative perspective to setting “New Year's Resolutions” (i.e., Intention Setting) in helping us strive towards our desired outcomes for the year. Specifically, it explores what are “intentions", how to set them, and the benefits of setting them effectively. I will also take the opportunity to share an in-depth reflection of my personal growth journey in 2021 and also some upcoming plans for Chill By Nette for the year ahead! For more, chill in now!  “The best is yet to come.”- Frank Sinatra

This episode continues to discuss how tendencies such as striving for perfections, over-sharing achievements, and seeking for attention, can also be ways of masking an overwhelming feeling of being inadequate. These tendencies can be driven by a strong and deep need for external validation from others and thus this episode also offers another important balance to strike when it comes to tackling our deep-seated feelings of inadequacy.  Join me in this episode as I share my journey and three personal tips on how I have learnt to shift my focus from seeking external validation to cultivating greater internal validation. Additionally, I will also take the opportunity to share one of my biggest lessons learnt in this year. For more, chill in now! "A man cannot be comfortable without his own approval." - Mark Twain

As the year is coming to an end, for some, this may be a period where we become more anxious and perhaps self-critical as we reflect on all the things we have or have yet accomplished. Hence, this is usually a time where feelings of inadequacy are also likely to kick in. Whether it is internal or external voices telling us that “you’re not good enough”, it is definitely normal to feel inadequate from time to time. This episode details the experience that goes on within a heart and mind that frequently feels inadequate. It additionally shares the importance of striking a balance between gaining competence and learning self-forgiveness to better deal with our feelings of inadequacy. For more, chill in now! “No matter how hard we try, mistakes are part of everyday life. Sometimes, what we need to try more of is: Self-forgiveness.”- Jeannette Qhek

Being "present" in an interaction means more than just being physcially there. This episode offers my definition of what it means to “be present”, discusses the importance it plays in determining the quality of our daily shared experiences, and thus the impacts it can have on longer-term relationships.  Through observing my own efforts in improving my personal relationships, I have consolidated a two-step mindfulness framework which aims to strengthen one’s presence in daily interactions with their loved ones. For more chill in now! “Presence is more than just being there.” - Malcom Forbes

Feelings of “loneliness” can affect each of us, and sometimes on a chronic basis given today’s context of increased social isolation. The pursuit of solitude through a 5-month solo travel a few years back had taught me a few life lessons around the concept of “loneliness”. This episode shares the importance of generating greater awareness around our social tendencies, and how one is able to create a more constructive balance between solitude and human connection to benefit their overall well-being. For more, chill in now! “Man is by nature a social animal.”-Aristotle