Dr. Punam Rana

09/30/2025

This Friday, we launch! 🌿

After years of training and months of hospital approvals, I’ll be teaching my first meditation session for cancer patients.

Thirteen years ago, I discovered research showing mindfulness could not only comfort patients but also measurably change our brains and bodies. In that moment, I knew this was the missing piece I wanted to bring into medicine.

Now the time has come—and I’m excited to begin.

✨ We’re offering this program free of cost to our cancer clinic’s patients, and our first session is already almost full.

To read more about my journey—from feeling something was missing in medicine, to discovering mindfulness research, to becoming a trained teacher—check out my latest Substack article (link in bio).

09/24/2025

Sometimes falling is the learning.
Sometimes there’s no way to reach the goal without it.

We can be so quick to judge ourselves as failures when we fall.
But in reality, each fall is bringing us closer.

So let’s reframe it:
If you’re falling, you’re probably right on track.

09/23/2025

Motherhood is exhausting.
But maybe not for the reason you think.

It’s not just the physical demands.
It’s the mental load.
The pressure to do it “right.”
The invisible weight of all the shoulds.

Your nervous system doesn’t know the difference between a real threat and that constant internal pressure.
It thinks you’re in danger.
So it kicks into survival mode.

That doesn’t mean you’re failing.
It means your body’s doing exactly what it was designed to do.
But you don’t have to live there.

Inside Rooted Mothers, we’ll help you come back to your calm center—
so you can mother from a place of safety, not stress.
With clarity. With confidence. With trust in yourself again.

💛 Join the waitlist to be the first to know when enrollment opens.
Link in bio.

09/14/2025

Motherhood is like an artichoke. 🌿

Layer by layer, we peel back what we thought we knew about ourselves.

The tough outer leaves? That’s the facade that we have it all together.

The tender heart? That’s where our truth lives —
the love and the overwhelm,
the joy and the resentment,
the fierce devotion and
the desperate need for space.

Both can exist.
Both are real.
Both make you human.

The beauty isn’t in being perfect.
It’s in embracing every layer of who you are as a mother.

You don’t need to be stripped bare to be worthy.
You are worthy exactly as you are — complicated, multifaceted, beautifully layered.

✨ What layer are you honoring today?

And if you’re ready to go deeper — in Rooted Mothers, we’ll sit together and gently peel back the layers of motherhood. We’ll explore the love and the exhaustion, the clarity and the confusion, the devotion and the longing for space.

Not to fix ourselves, but to come home to who we really are. 🌱

Join the priority list through the link in bio — doors open soon.

09/13/2025

We literally schedule hugs in our house.

Every day, my kids have '20-second hug' on their daily activity list.

Yes, we force it. Yes, it sounds unnatural.

But here's what I've learned: the best things don't always happen naturally. Sometimes love needs a little structure.

Those 20 seconds of forced closeness? They create real oxytocin release and nervous system regulation.

The moment when they melt into the hug—it's all real, even when it started as an obligation.

Sometimes parenting is the paradox of scheduling joy.

09/12/2025

I've been trying to explain what 'flow state' is to my kids. This may be the best explanation 😂

reposted (.spirit.with.tabs)

09/09/2025

When my heart races and my mind starts to spiral, I know exactly what to do—something unbelievably simple, yet profoundly effective.
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I use this same 30-second practice in the hospital before delivering life-changing news… and in my kitchen during a 5-year-old’s meltdown.
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The setting may be different, but the physiology is the same. The breath is the fastest way I know to shift my body from stress to calm.
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✨ Save this post for the next time your chest tightens, your mind races, and your patience fades.
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💛 I teach simple, science-backed mindfulness tools like this in Rooted Mothers—my 6-week program for overwhelmed mothers. From hospital corridors to kitchen chaos, we do it one breath at a time.
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Join the priority list → link in bio
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09/07/2025

✨ It’s finally happening! After years of dreaming, planning, and pouring my heart into it… I’m beyond excited to share the very first launch of Rooted Mothers 🌿

This 6-week program is designed to help you move from overwhelm to calm, from self-doubt to clarity, and from disconnection to deep connection—with yourself, your children, and the ones you love most. 💛

Because this is the founding round:
🌸 The group will be small + intimate
🌸 The cost will be nearly half of future rounds
🌸 You’ll also receive special bonuses: a 1:1 personalized session with me AND a group energy healing session 🌟

Enrollment officially opens in a few weeks—but right now I’m building the priority list. ✨
Women on this list will be the first to know when doors open (and get the best chance to grab a spot before it fills).

This program has been a dream in my heart for so many years, and I cannot wait to walk this journey with the very first group of Rooted Mothers. 🌱

👉 Join the priority list today through the link in bio!

09/06/2025

I opened the book four times.

Never made it past the same paragraph.

But in those interruptions were band-aids, drawings, Lego towers, and the quiet miracle of being needed.

This wasn't the stillness I craved.
But maybe it was a different kind of rest—a softening into what's right here.

Sometimes the story we're meant to read isn't in a book at all.

If this sounds like the season you’re in,
craving stillness while surrounded by sticky fingers and endless snack requests — Rooted Mothers is here for you.

It’s a 6-week live program designed to help you find calm, clarity, and connection

(without needing to lock yourself in the bathroom just to breathe).

Join the waitlist and let’s practice finding rest right where we are.

✨ In the comments, tell me - what tips you have to have some "me" time?

09/01/2025

08/28/2025

I do it too — reaching for my phone before I’ve even taken in what’s happening.

Snapping the photo,
posting the update,
checking if it turned out…
and missing the very moment I was trying to hold onto.

In my latest Substack essay, When Capturing the Moment Costs Us the Moment, I share the story of a graduation that opened my eyes, what my oncology patients have taught me about time, and a simple 5-second practice to help you experience your life before you record it.

📖 Read the full reflection here → [link in bio]

08/26/2025

It’s easy to miss the very moments we’re trying so hard to hold onto.

In this week’s Substack, I explore how mindfulness can help us stay present — so we enjoy the moment, instead of losing ourselves in trying to capture it.

🌿 This is also one of the themes we’ll go deeper into in my upcoming Rooted Mothers program — a 6-week journey into calm, clarity, and connection in the chaos of motherhood.

✨ Join the waitlist through the link in bio to be the first to know when doors open.