Lights On: Get Back in Your Body and Shift Your Relationship with Time
The Urban Monk podcast with Dr. Pedram Shojai
Release Date: 02/27/2026
Chronoception: How to Restore Your Sense of Time
The Urban Monk podcast with Dr. Pedram Shojai
🎙️ Where did this year go? If time feels like it's slipping through your fingers and the days blur together, your chronoception is under attack. Dr. Pedram Shojai explores how the attention economy has systematically compromised your nervous system's ability to perceive and track the passage of time, and introduces the Day's Edge Practice, a four-step evening ritual designed to restore temporal boundaries and make your time feel real again. 🎯 What You'll Learn: The science of your three biological clocks: circadian (24-hour), ultradian (90-minute), and circannual (seasonal) rhythms,...
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When You Reclaim Your Senses, You Reclaim Yourself
The Urban Monk podcast with Dr. Pedram Shojai
🎙️ When did you last actually taste your food or feel the temperature of air on your skin? Dr. Pedram Shojai breaks down exteroception, your sensory connection to the external world, and why 11 hours of daily screen time is causing measurable cortical thinning in the brain regions that process sight, sound, and touch. He introduces the three bandwidth gates where modern life constricts your sensory array, then leads a live 5-4-3-2-1 practice to reopen all channels simultaneously. 🎯 What You'll Learn: Why chronic sensory restriction from screen life rewires your brain toward...
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The Sounds You Don't Hear Are Keeping You Wired
The Urban Monk podcast with Dr. Pedram Shojai
🎙️ The sounds you don't hear are keeping your nervous system wired. Dr. Pedram Shojai reflects on completing his 100-day gong practice and shares a powerful teaching on silence, sensory awareness, and what constant background stimulation is quietly doing to your body. From the refrigerator hum you've stopped noticing to the screens and notifications that never let your nervous system rest, he explains how becoming aware of your sensory environment is the first step to reclaiming genuine recovery. 🎯 What You'll Learn: Why modern technology keeps you in a constant state of sympathetic...
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Temporal Awareness: Where Your Mind Lives
The Urban Monk podcast with Dr. Pedram Shojai
🎙️ Most of us spend more than half our waking hours somewhere other than the present moment. Dr. Pedram Shojai unpacks temporal displacement, the chronic habit of living in the past or future, and why it quietly drives stress, poor decisions, and accelerated aging. Drawing on Harvard research by Killingsworth and Gilbert, he walks through the neuroscience of mind wandering and introduces three somatic anchors (breath, gravity, and peripheral vision) that make rumination nearly impossible when held simultaneously. 🎯 What You'll Learn: Why mind wandering correlates directly with...
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Blue Vibe: The 40 Hz Device Reversing Cognitive Decline
The Urban Monk podcast with Dr. Pedram Shojai
🎙️ What if a wearable device using a single frequency could reverse mild cognitive decline in 30 days? Dr. Pedram Shojai sits down with Mark Fox, former chief engineer for NASA contractor Morton Thiokol and creator of the Blue Vibe, a device combining 40 Hz light and PEMF to address memory loss and cognitive impairment. Mark shares results from a 41-person clinical trial where every single participant improved, and Pedram connects the technology to his own family history with Alzheimer's and his clinical work linking gut and oral microbiome imbalances to cognitive decline. 🎯 What...
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Your Body Knows What Season It Is
The Urban Monk podcast with Dr. Pedram Shojai
🎙️ The spring equinox isn't just a date on the calendar. It's a biological signal your body is already responding to. Dr. Pedram Shojai breaks down the science of seasonal biology, from circadian clocks ticking inside every cell to annual rhythms that shift your hormones, immunity, and gut microbiome with the seasons. He walks through a seasonal gates framework, explains what's happening in your body right now at the spring activation gate, and delivers a simple three-step circadian reset protocol you can start today. 🎯 What You'll Learn: Why chronic circadian misalignment drives...
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Finding Presence When the World Feels Overwhelming
The Urban Monk podcast with Dr. Pedram Shojai
🎙️ When the world feels overwhelming, where do you put your attention? Dr. Pedram Shojai explores how to navigate anxiety and chaos by anchoring inward rather than being swept up in headlines and external noise. He shares his decision to release the Lights On book for free rather than water it down for mass market, previews an upcoming AI health research tool called Upstream, and addresses student questions on embodiment, journaling, and building a daily practice that actually sticks. 🎯 What You'll Learn: Why living headline to headline keeps you in a fear state, and how finding...
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Why You Can't Heal Without Feeling Safe First
The Urban Monk podcast with Dr. Pedram Shojai
🎙️ What if the missing piece in your healing isn't a better supplement or meditation app, but something simpler: feeling safe in your own body? Dr. Pedram Shojai sits down with Dr. David Rabin, Stanford-trained psychiatrist and neuroscientist, to explore why safety is the biological prerequisite for healing, sleep, immunity, and even spiritual states. From neuroception to breathwork to the gut-anxiety connection, this conversation delivers a complete framework for reclaiming control over your nervous system. 🎯 What You'll Learn: How neuroception, your body's unconscious threat...
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How Your Posture Creates Your Mood
The Urban Monk podcast with Dr. Pedram Shojai
🎙️ Your posture isn't just reflecting how you feel. It's creating it. Dr. Pedram Shojai breaks down the bidirectional relationship between physical posture and emotional state, drawing on embodied cognition research, polyvagal theory, and ancient contemplative traditions. He introduces the Three Structural Gates framework (root, heart, and crown) that anyone can use to shift their nervous system state in under 60 seconds, and guides listeners through a live practice to experience the posture-consciousness feedback loop in real time. 🎯 What You'll Learn: Why William James was right...
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Your Mind Is Wandering 47% of the Time
The Urban Monk podcast with Dr. Pedram Shojai
🎙️ Your mind is wandering 47% of the time, and it's making you miserable. Dr. Pedram Shojai explores the science of temporal displacement and why constantly living in the past or future is destroying your health. Drawing on Harvard research tracking 15,000 people, he reveals how your nervous system can't tell the difference between a memory and a real threat. Learn three anchors to bring yourself back to the present: breath as clock, sensory grounding, and the witness pause. This isn't spiritual theory. It's neuroscience-backed practice that can rewire your relationship with time and...
info_outline🎙️ Dr. Pedram Shojai breaks down proprioception—the sense that tells your body where it is in space—and why losing it erodes balance, posture, and neurological resilience. He shares how moms crawling with their kids stopped having migraines, then shifts to time perception: challenging the mindfulness industry for reducing ancient practices to stress-relief apps, and arguing that your relationship with time drives anxiety and quality of life.
🎯 What You'll Learn:
- How slow, intentional movement reactivates dormant sensory pathways shut down by injuries, desk jobs, and sedentary habits
- The crawling/cross-crawl brain connection: moms doing floor exercises saw migraines disappear—whiplash and desk work crimp neurological pathways
- Why time scarcity is a nervous system problem, not scheduling: spaciousness is trainable—"cramped" vs "spacious" time is inner state, not outer circumstance
- Turning daily annoyances into cultivation cues: flat tires, red lights, Costco meltdowns—adjusting your inner frequency in real time
🔑 Key Insights:
"Your relationship with time is your relationship with life. Time scarcity often stems from diagnosis narratives, anxiety, and unexamined cultural programming."
"Two-minute stress-relief apps are 'Advil for a tequila headache.' Cultivation is about awakening your eternal self, not just optimizing performance."
"Nobody stays centered 24/7—the skill is noticing when you've drifted and choosing differently. Catching yourself is the practice."
💡 Action Steps:
- Try the slow walk practice: pick a tree 100-200 yards away, take one minute per step—your nervous system will wake up
- Use the red light hack: every red light = five deep breaths, every yellow = one breath
🎧 Perfect for: Anyone with balance issues from injuries, desk workers with declining proprioception, people feeling time scarcity, or those frustrated with surface-level mindfulness apps.
📚 Mentioned Resources:
- The Art of Stopping Time by Dr. Pedram Shojai
- Lights On Course
- HeartMath
- Temple Grounds
🌐 Connect with Dr. Shojai:
- Website: theurbanmonk.com
- Books: The Urban Monk, Inner Alchemy, The Art of Stopping Time, Focus
- Documentaries: Interconnected, Gateway to Health, Trauma, Conscious Parenting
#Proprioception #Chronoception #TimePerception #NeurologicalHealth #CultivationPractices #TimeAbundance #BalanceTraining #LightsOnCourse #UrbanMonk #Wellness