How can we practice the power of the pause? In this week's episode of the Wise Effort Show, Dr. Diana Hill sits down with meditation and yoga teacher Jillian Pransky to explore this profound concept. They dive into the bardo, a transitional state perfect for reflection, and share practical steps from Jillian's LAR LAR method (Land, Arrive, Relax, Listen, Attend, Respond, Repeat) designed to help you cultivate a calmer and more intentional life. Jillian also highlights ways to infuse these practices into your daily routine for a smoother transition into the new year. You'll also get a preview of Diana's new weekly saga Dharma talks and meditations. Join them in learning to pause, reflect, and enter 2026 with wise effort.

1. An in-depth look at Jillian Pransky's LAR LAR method and how it can transform your life
2. The importance of grounding and breath in calming the nervous system
3. How to create space for your emotions and respond more wisely

Get enhanced show notes for this episode

• Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
• Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

• Reserve your spot in Diana's Costa Rica retreat in 2026!
• See Diana at an upcoming event

• Subscribe for free on Apple Podcasts and Spotify.
• Leave a 5-star review on Apple so people like you can find the show.
• Sign up for the free Wise Effort Newsletter.
• Become a Wise Effort member to support the show.
• Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of

How can you live a compassion-focused life while navigating high-performance environments? In this episode of the Wise Effort Show, Dr. Diana Hill hosts Dr. Dennis Tirch, founder of the Center for Compassion Focused Therapy. They discuss integrating Acceptance and Commitment Therapy (ACT) and Compassion Focused Therapy (CFT) for actionable wisdom and flourishing. Dr. Tirch shares insights from his experience working with high-level clients in finance and leadership roles, accentuating the importance of compassion and mindfulness.

• Compassion in Leadership
• Embodied Wisdom and Compassion
• The Power of Concentration Practices
• Effortless Action and Flow

Get enhanced show notes for this episode

• Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
• Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

• Reserve your spot in Diana's Costa Rica retreat in 2026!
• See Diana at an upcoming event

• Subscribe for free on Apple Podcasts and Spotify.
• Leave a 5-star review on Apple so people like you can find the show.
• Sign up for the free Wise Effort Newsletter.
• Become a Wise Effort member to support the show.
• Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

Mentioned in this episode:

Wise Effort Retreat in Costa Rica 2026

Join Diana at Blue Spirit in Costa Rica to focus your energy on what matters most to you.

Diana's Retreat in Costa Rica

This episode will help you find inner peace through the practice of generosity. Dr. Diana Hill explores the concept of generosity, from personal stories to Buddhist teachings to modern science, revealing how giving freely can transform your mental and physical health. Diana highlights methods to cultivate generosity, empathy, gratitude, and awe, which can enhance your relationships and overall well-being. Tune in to learn practical tips on how to integrate these practices into your daily life and experience the flow of giving and receiving.

Listen and learn:

• The three levels of generosity in Buddhism and their health benefits
• Scientific insights on how generosity influences attractiveness and social dynamics
• Personal experiences on the power of giving
• Practical tips to cultivate gratitude, empathy, and awe in daily life

Episode 98: Savoring The Good: A Short Meditation With Dr. Diana Hill

Get enhanced show notes for this episode

• Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
• Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

• Reserve your spot in Diana's Costa Rica retreat in 2026!
• See Diana at an upcoming event

• Subscribe for free on Apple Podcasts and Spotify.
• Leave a 5-star review on Apple so people like you can find the show.
• Sign up for the free Wise Effort Newsletter.
• Become a Wise Effort member to support the show.
• Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful...