In Case Nobody Told You: A Wellness Podcast

Hey, family. It's been a minute, I know. So if you have a moment to get cozy, I have some life updates I'm excited to share with you.This finale episode is part reflection, part love letter, part sacred pause. I'm sharing why the mic went quiet after February, what's been stirring beneath the surface, and how life rerouted me into a space I didn't plan for—but deeply needed.This isn't a goodbye, but an evolution. In this final episode of the season, I'm opening up about what it's meant to release the identity of “Steph R. Long” and step into the wholeness of Stevie Reneé. I'm sharing how YouTube became my new sacred container—and why it now feels like the most aligned expression of my voice, presence, and purpose.If you've ever found resonance in this space, if something I've said helped you feel more seen, held, or grounded, then I'd love for you to continue the journey with me over on YouTube: youtube.com/@steviereneewithinThere, you'll find:  • Vibe Checks — honest reflections on healing, grief, growth, and spiritual truth • Guided Resets — somatic meditations and breath practices to regulate and return • Channeled Messages — intuitive transmissions to support your path  And sometimes I share moon rituals, Ayurveda insights, ancestral wisdom, and more.This space isn't ending. It's just moving to a place where I can show up more fully, visually, and truthfully.We're closing this season with a few gentle, grounding reflection prompts, especially for those of you in a season of redirection. Because sometimes the plan isn't the path. And sometimes, what feels like a pause is actually a sacred recalibration.Reflection prompts from this episode: • What is closing in your life—not because you failed, but because you've outgrown it? • Where is Spirit whispering (or shouting) that it's time to move differently? • What identity are you being invited to shed? • What would it feel like to trust your unfolding, even without a clear plan?If this lands for you, take a moment to breathe into it. Journal if you feel called. Let it stir what needs to stir.And know this: wherever you are on your journey is where you're meant to be. Trust in that.I'll see you next season, on whatever medium it takes shape.Support the showHosted by Stevie Reneé (aka Steph R. Long, certified embodiment facilitator and former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a podcast that empowers you to reconnect with your authentic self along your wellness journey. Drawing from years in holistic well-being, Stevie guides listeners in to realigning their bodies, minds, and souls, with each episode delivering practical tools and insights to help you break free from limitations, embody your fullest potential, and live in harmony with your true essence. At the core of Stevie's messages is a commitment to helping listeners remember their inherent brilliance. By reclaiming these truths, we transcend the legacies of colonialism and societal conditioning that have sought to diminish our worth. Want to support? Buy Stevie a cup of tea at ko-fi.com/stevierenee.For more wellness tips, subscribe to Stevie's channel on YouTube at youtube.com/@steviereneewithin.For daily insights, follow Stevie on IG at @steviereneewithin and @srlwellbeing.Interested in working 1:1 with Stevie on your wellness journey? Visit srlwellbeing.com.

I don't know who needs to hear this, but the stories you've been telling yourself about who you are and what you're capable of aren't even true. In this episode, we dive deep into the narratives that limit us, questioning the doubts and fears that shape our lives. The good news is you have the power to rewrite them—and I'm hoping this episode helps you begin to do just that.I'm sharing a personal story about how I once believed my voice didn't matter and how I finally broke free from that limiting belief. We'll also reflect on how these stories often stem from childhood or societal conditioning, and why they don't have to define you. It's time to challenge the narratives that hold you back and step into the truth of who you really are, friend.If you're ready to rewrite your own story, there's also a guided exercise in here to help you identify and reframe the beliefs that are no longer serving you. This episode is all about shifting your mindset and embracing the belief that you are more than enough—and always have been. You'll wanna grab a journal for this one.Reflection prompts from this episode:• What is a belief that has been limiting you? • Where did this belief come from? •  Is this an absolute truth? Is there any evidence that contradicts this belief? Challenge the belief with facts and experiences that prove it wrong.• Rewrite this belief into one that empowers you.• Now that you've reframed the belief, it's time to breathe life into it. Speak it out loud.• Close your eyes and imagine yourself fully embodying this new belief. Visualize what your life would look like if you truly believed this story, then write down what you see.Credits:Music - "I Enjoy My Space" by Sarah, The Illstrumentalist (via Epidemic Sound)Other episodes that may resonate:Hold Space for Self-Doubt, but Don't Stay for TeaAffirmations to Fill Your CupTransforming Pain into PurposeSupport the showHosted by Steph R. Long (certified embodiment facilitator and former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a podcast that empowers you to reconnect with your authentic self along your wellness journey. Drawing from years in holistic well-being, Steph guides listeners in to realigning their bodies, minds, and souls, with each episode delivering practical tools and insights to help you break free from limitations, embody your fullest potential, and live in harmony with your true essence. At the core of Steph's messages is a commitment to helping listeners remember their inherent brilliance. By reclaiming these truths, we transcend the legacies of colonialism and societal conditioning that have sought to diminish our worth. Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For more wellness tips, subscribe to Steph's channel on YouTube.For daily insights, follow Steph on IG at @stephrlong and @srlwellbeing.Interested in working 1:1 with Steph on your wellness journey? Visit srlwellbeing.com.

Sometimes everything you thought was a setback is actually a sign that you're exactly where you need to be.In this episode, I'm reflecting on turning 35—not as a milestone, but as a moment of deep surrender. I used to have a vision of who I'd be by now, and honestly? It doesn't match my reality. But instead of resisting, I'm learning to lean in, trust the unfolding, and release the pressure of "shoulds."We're talking about letting go of timelines, reframing setbacks, and embracing the discomfort of not knowing. Because growth isn't a straight path—it's messy, uncertain, yet still full of magic.Credits:Music - "I Enjoy My Space" by Sarah, The Illstrumentalist (via Epidemic Sound)Other episodes that may resonate:Embracing Surrender: Overcoming Fear and Unlocking Your ResilienceSetbacks Are NecessaryLet Things Go and Let Them FlowSupport the showHosted by Steph R. Long (certified embodiment facilitator and former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a podcast that empowers you to reconnect with your authentic self along your wellness journey. Drawing from years in holistic well-being, Steph guides listeners in to realigning their bodies, minds, and souls, with each episode delivering practical tools and insights to help you break free from limitations, embody your fullest potential, and live in harmony with your true essence. At the core of Steph's messages is a commitment to helping listeners remember their inherent brilliance. By reclaiming these truths, we transcend the legacies of colonialism and societal conditioning that have sought to diminish our worth. Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For more wellness tips, subscribe to Steph's channel on YouTube.For daily insights, follow Steph on IG at @stephrlong and @srlwellbeing.Interested in working 1:1 with Steph on your wellness journey? Visit srlwellbeing.com.

What if your struggles weren't meant to break you but to guide you? In this episode, we're diving into the idea that pain—whether personal or collective—can be a powerful teacher if we let it.From global crises and political unrest to deeply personal battles, the weight of the world can feel overwhelming. Together, we'll pause to honor these challenges, reflect on what they're teaching us, and explore how to turn that pain into fuel for growth, healing, and action.I'll share my own recent journey of navigating personal challenges—from financial strain to self-doubt—and how leaning into sacred practices, community, and self-reflection has anchored me through it all. We'll also explore transformative journaling prompts to help you uncover the lessons your struggles are offering and reconnect with your resilience and purpose.This is an episode about embracing life's hardest moments as doorways to clarity and change. Tune in if you've been feeling the weight of it all lately.Journal prompts from this episode:1. What is one struggle I am currently facing, either personally or in the world around me?2. How has this struggle been teaching me something about my resilience or my purpose?3. In what ways am I trying to avoid or push away this struggle, and how might I lean into it instead?4. What small action can I take today that will help me transform this struggle into something empowering?5. If this struggle were a message, what would it be trying to tell me?Credits:Music - "I Enjoy My Space" by Sarah, The Illstrumentalist (via Epidemic Sound)Other episodes that may resonate:Embracing Surrender: Overcoming Fear and Unlocking Your ResilienceA Guided Mid-Day Meditation for Stress Relief and BalanceAligned and Liberated: Unlocking Your Purpose and Decolonizing Wellness Through Dharma's WisdomSupport the showHosted by Steph R. Long (certified embodiment facilitator and former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a podcast that empowers you to reconnect with your authentic self along your wellness journey. Drawing from years in holistic well-being, Steph guides listeners in to realigning their bodies, minds, and souls, with each episode delivering practical tools and insights to help you break free from limitations, embody your fullest potential, and live in harmony with your true essence. At the core of Steph's messages is a commitment to helping listeners remember their inherent brilliance. By reclaiming these truths, we transcend the legacies of colonialism and societal conditioning that have sought to diminish our worth. Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For more wellness tips, subscribe to Steph's channel on YouTube.For daily insights, follow Steph on IG at @stephrlong and @srlwellbeing.Interested in working 1:1 with Steph on your wellness journey? Visit srlwellbeing.com.

What are you here to do? What's your soul's purpose?In this episode, I'm diving into dharma—the unique path you're meant to walk in this lifetime. In Ayurveda, dharma is more than just purpose; it's the essence of who you are and why you're here. But reconnecting with your dharma isn't just about personal fulfillment—it's a radical act of resistance against systems that profit from keeping us disconnected from ourselves.I'm sharing my journey from burnout and anxiety in the digital media world to rediscovering alignment through embodiment and Ayurveda. We'll unpack what dharma is (and what it's not), why living in alignment with your purpose is deeply healing, and how decolonizing wellness is part of this liberatory work.This episode is for you if you're feeling stuck, restless, or unsure about your next steps. It's for anyone ready to leave behind the grind and reclaim the ease, flow, and deep sense of fulfillment that comes with living your truth.Ready to align? Press play and let's get into it.Credits:Music - "I Enjoy My Space" by Sarah, The Illstrumentalist (via Epidemic Sound)Other episodes that may resonate:Discovering and Aligning with Your Core Values for Self-LiberationSupport the showHosted by Steph R. Long (certified embodiment facilitator and former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a podcast that empowers you to reconnect with your authentic self along your wellness journey. Drawing from years in holistic well-being, Steph guides listeners in to realigning their bodies, minds, and souls, with each episode delivering practical tools and insights to help you break free from limitations, embody your fullest potential, and live in harmony with your true essence. At the core of Steph's messages is a commitment to helping listeners remember their inherent brilliance. By reclaiming these truths, we transcend the legacies of colonialism and societal conditioning that have sought to diminish our worth. Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For more wellness tips, subscribe to Steph's channel on YouTube.For daily insights, follow Steph on IG at @stephrlong and @srlwellbeing.Interested in working 1:1 with Steph on your wellness journey? Visit srlwellbeing.com.

As we step into 2025, it's easy to get swept up in all the “new year, new me” energy—but what if there's a different way to approach growth?In this episode, I'm flipping the narrative on reinvention and sharing my journey from chasing external validation to embracing self-acceptance rooted in remembrance. Together, we'll unpack how societal pressures—shaped by capitalism, colonialism, and systemic conditioning—convince us we need to "fix" ourselves, and why breaking free from those stories is an act of liberation.I'll also guide you through a simple, reflective exercise to help you reconnect with your core truths, release the pressure to perform, and set intentions that align with your authentic self. Growth isn't about erasing yourself—it's about remembering and nurturing the brilliance that's already within.Reflection prompts from this episode:• What's one thing you already love about yourself?• What makes you feel most like you?• What messages about self-improvement have made you feel like you're not enough?• How can you lovingly let go of those ideas this year?• What do you want to nurture or deepen in your life this year?• How can you honor your growth while staying true to yourself?Credits:Music - "I Enjoy My Space" by Sarah, The Illstrumentalist (via Epidemic Sound)Other episodes that may resonate:Discovering and Aligning with Your Core Values for Self-LiberationIt Doesn't Have to Be Perfect—Just Get StartedSupport the showHosted by Steph R. Long (certified embodiment facilitator and former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a podcast that empowers you to reconnect with your authentic self along your wellness journey. Drawing from years in holistic well-being, Steph guides listeners in to realigning their bodies, minds, and souls, with each episode delivering practical tools and insights to help you break free from limitations, embody your fullest potential, and live in harmony with your true essence. At the core of Steph's messages is a commitment to helping listeners remember their inherent brilliance. By reclaiming these truths, we transcend the legacies of colonialism and societal conditioning that have sought to diminish our worth. Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Steph on IG at @stephrlong and @srlwellbeing.Interested in working 1:1 with Steph on your wellness journey? Visit srlwellbeing.com.

Hey y'all, it's been a minute—but we're back! In Case Nobody Told You is here for a brand-new season, and I'm so excited to reconnect with you.Over the past year, I've been deep in my own transformation—letting go of old layers, stepping into new truths, and gathering lessons I'm ready to share. This season, we're diving deeper than before—breaking free from limits, reclaiming the brilliance within, and finding new ways to heal, grow, and thrive in a world that often tries to diminish us.Season 3 officially kicks off Sunday, December 29, so hit subscribe, set a reminder, and let's step into 2025 with clarity, purpose, and possibility.Credits:Music - "I Enjoy My Space" by Sarah, The Illstrumentalist (via Epidemic Sound)Catch up on all you've missed:In Case Nobody Told You Seasons 1 & 2Support the showHosted by Steph R. Long (certified embodiment facilitator and former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a podcast that empowers you to reconnect with your authentic self along your wellness journey. Drawing from years in holistic well-being, Steph guides listeners in to realigning their bodies, minds, and souls, with each episode delivering practical tools and insights to help you break free from limitations, embody your fullest potential, and live in harmony with your true essence. At the core of Steph's messages is a commitment to helping listeners remember their inherent brilliance. By reclaiming these truths, we transcend the legacies of colonialism and societal conditioning that have sought to diminish our worth. Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Steph on IG at @stephrlong and @srlwellbeing.Interested in working 1:1 with Steph on your wellness journey? Visit srlwellbeing.com.

Mama, we made it! On the finale episode of In Case Nobody Told You Season 2, I reflect on how to harness the power of manifestation. I share my personal experience of leaving my role at Refinery29 Unbothered to fully pursue my dharma, and alongside this, I delve into the lessons learned during this transformation — including how to master the graceful dance between intention and surrender, and the crucial role of dedication, tenacity, and perseverance.As always, you're not just a listener, but a part of this journey, so in the second half of the episode, we'll reflect on the year's abundance and I'll share three potent tips to supercharge your manifestation process. Understand why writing down your goals, creating a uniquely tailored plan, and taking one step each day are vital components for success.  Additionally, we'll discuss the importance of creating more space for self-care, because taking breaks can help us manifest, too. It's almost 2024, so let's reflect, learn, and step forward into the coming year, ready to bring our deepest desires to fruition. Thanks for sharing this space with me, and I'll catch you in Season 3!Stay connected with me:Steph R. Long | Insight Timerstephrlong.com@stephrlong (Instagram)Support my growing business by donating!:VenmoPayPalCash AppKo-FiInsight Timer (Donate by opening a track and clicking "Donate")Credits:Cover Art - Noah BilityMusic - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound)Other episodes that may resonate:Embracing Surrender: Overcoming Fear and Unlocking Your ResilienceDiscovering and Aligning with Your Core Values for Self-LiberationSupport the showHosted by Steph R. Long (Chopra-certified health and meditation instructor, well-being advocate, and Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a wellness podcast aimed to ground, uplift and empower. Every other Sunday, Steph guides listeners in reconnecting with their authentic being and helps them explore what it means to be aligned in mind, body and spirit. From exploring the benefits of meditation and the importance of self-care to uncovering the keys to self-love and empowerment, she also brings listeners well-researched and practical tools for living a full and vibrant life. To learn more about the podcast, visit stephrlong.com.Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Steph on IG at @stephrlong and @incasenobodytoldyoupod.

This week, join me on a journey of grounding and self-discovery, as I guide you through a visualization meditation that connects you with your light when negativity is trying to bring you down. Close your eyes, visualize a warm sunbeam, and let it fill you with strength. When you open your eyes, you'll be in tune with yourself and the light within and around you. Let's make this a regular practice to boost our vibes and share gratitude. This meditation is your soothing balm in challenging times.Resources:Steph R. Long | Insight TimerCredits:Cover Art - Noah BilityMusic - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound) / "The Alabaster Coast" by Hanna Lindgren (via Epidemic Sound)Other Episodes That May Resonate:A Guided Morning Meditation for Grounding and PeaceGuided Meditation: Harvesting Joy Amidst HardshipA Guided Mid-Day Meditation for Stress Relief and BalanceSupport the showHosted by Steph R. Long (Chopra-certified health and meditation instructor, well-being advocate, and Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a wellness podcast aimed to ground, uplift and empower. Every other Sunday, Steph guides listeners in reconnecting with their authentic being and helps them explore what it means to be aligned in mind, body and spirit. From exploring the benefits of meditation and the importance of self-care to uncovering the keys to self-love and empowerment, she also brings listeners well-researched and practical tools for living a full and vibrant life. To learn more about the podcast, visit stephrlong.com.Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Steph on IG at @stephrlong and @incasenobodytoldyoupod.

Feeling the effects of Mercury retrograde? Does it seem like everything from technology to communication is going haywire? On this episode, we'll demystify this celestial event, turning it from a moment of fear into a period of personal growth and introspection. We'll discuss the unique energy that this Mercury retrograde in Virgo brings, encouraging us to examine our communication nuances and information while keeping our broader goals in focus.Ever encountered individuals or situations that cast a negative shadow over your path? I'm sharing my personal experiences and practical tips on how to remain in your light during these trying times. Also, don't forget to tune in to a forthcoming 'stay in your light' meditation I'm preparing on Insight Timer. You'll find guidance on staying true to yourself and radiating positivity amidst life's obstacles. It's time to turn celestial challenges into empowering stepping stones for empowerment. And no matter how choppy the waters get, you're not alone; we're in this together!Resources:Steph R. Long | Insight TimerCredits:Cover Art - Noah BilityMusic - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound)Support the showHosted by Steph R. Long (Chopra-certified health and meditation instructor, well-being advocate, and Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a wellness podcast aimed to ground, uplift and empower. Every other Sunday, Steph guides listeners in reconnecting with their authentic being and helps them explore what it means to be aligned in mind, body and spirit. From exploring the benefits of meditation and the importance of self-care to uncovering the keys to self-love and empowerment, she also brings listeners well-researched and practical tools for living a full and vibrant life. To learn more about the podcast, visit stephrlong.com.Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Steph on IG at @stephrlong and @incasenobodytoldyoupod.

Feeling overwhelmed? Need to reset your stress button? In today's episode, experience a mid-day meditation from my Insight Timer library designed to help you detach from your daily routine and find balance in just 15 minutes. I'll guide you through a visualization, helping you  create a peaceful sanctuary within your mind, a tranquil haven you can return to anytime you need to regain your equilibrium.Throughout this meditation, we'll ground ourselves in the present moment and embark on an immersive sensory journey. I'll help you connect with the sounds, sights, and sensations of your serene space. At the end, you'll carry a piece of this tranquility with you into the remainder of your day.Stillness is just a deep inhale away, so return to this meditation whenever you need it.Resources:Steph R. Long | Insight TimerCredits:Cover Art - Noah BilityMusic - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound) / "Δ I," "Δ II," "Δ III," "Δ IV," and "Δ V" by Joseph Beg (via Epidemic Sound)Other Episodes That May Resonate:A Guided Morning Meditation for Grounding and PeaceGuided Meditation: Harvesting Joy Amidst HardshipSupport the showHosted by Steph R. Long (Chopra-certified health and meditation instructor, well-being advocate, and Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a wellness podcast aimed to ground, uplift and empower. Every other Sunday, Steph guides listeners in reconnecting with their authentic being and helps them explore what it means to be aligned in mind, body and spirit. From exploring the benefits of meditation and the importance of self-care to uncovering the keys to self-love and empowerment, she also brings listeners well-researched and practical tools for living a full and vibrant life. To learn more about the podcast, visit stephrlong.com.Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Steph on IG at @stephrlong and @incasenobodytoldyoupod.

Living with family, roommates, or partners can be an emotional roller coaster, especially for highly sensitive or empathic people like me. It's a whirlwind of absorbing energies from multiple personalities and moods. On this episode, we'll explore what it means to be highly sensitive, the differences between HSPs and empaths, and the importance of setting boundaries for our well-being. Equally important is taking care of our emotional and mental health. Peek into my self-care toolbox for HSPs and empaths, with practices to stay grounded and protect our energy. If you've ever felt overwhelmed or need guidance on managing sensitivity, this episode is dedicated to you. Let me know how it resonates. Upcoming Events:Sunset Recalibration • 8/13 at 7AM ET (Insight Timer)The Sunset Reset • 8/16  at 8PM ET (Zoom)Resources:What Is a Highly Sensitive Person (HSP)? (Verywell Mind)How to Know If You're a Highly Sensitive Person—and Why It's Different from Being an Empath (Health)The Highly Sensitive Person by Elaine N. Aron Ph.D.Locus of Control (Psychology Today)Locus of Control: Quick Coping Skill for Anxiety (Therapy in a Nutshell)Credits:Cover Art - Noah BilityMusic - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound)EPs That May Resonate:You're Allowed to Expand at Your Own PaceA Guided Morning Meditation for Grounding and PeaceSupport the showHosted by Steph R. Long (Chopra-certified health and meditation instructor, well-being advocate, and Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a wellness podcast aimed to ground, uplift and empower. Every other Sunday, Steph guides listeners in reconnecting with their authentic being and helps them explore what it means to be aligned in mind, body and spirit. From exploring the benefits of meditation and the importance of self-care to uncovering the keys to self-love and empowerment, she also brings listeners well-researched and practical tools for living a full and vibrant life. To learn more about the podcast, visit stephrlong.com.Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Steph on IG at @stephrlong and @incasenobodytoldyoupod.

With the debut of my recorded meditations on the award-winning platform, Insight Timer, this episode features a guided morning meditation I recorded to help you center yourself upon waking. If you've ever craved a calm and peaceful morning routine, this meditation makes it possible to greet your day from an intentional, grounded place. We'll explore the vast landscapes of our human experience and understand how to release what no longer serves us—all in just 15 minutes.I welcome you on this journey of deep self-awareness, culminating in heightened ease and fluidity. By the end of our meditation, you should feel rooted and serene, ready to take on whatever comes your way. Be sure to follow my teacher profile on Insight Timer, and for now, let's get tranquil together.Resources:Steph R. Long • Insight TimerCredits:Cover Art - Noah BilityMusic - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound) / "Meditation Equatic" by Erik Häusler (via Epidemic Sound)Other Episodes That May Resonate:Guided Meditation: Harvesting Joy Amidst HardshipSupport the showHosted by Steph R. Long (Chopra-certified health and meditation instructor, well-being advocate, and Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a wellness podcast aimed to ground, uplift and empower. Every other Sunday, Steph guides listeners in reconnecting with their authentic being and helps them explore what it means to be aligned in mind, body and spirit. From exploring the benefits of meditation and the importance of self-care to uncovering the keys to self-love and empowerment, she also brings listeners well-researched and practical tools for living a full and vibrant life. To learn more about the podcast, visit stephrlong.com.Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Steph on IG at @stephrlong and @incasenobodytoldyoupod.

Have you ever considered the impact of your living space on your mental and emotional well-being? What about the impact of your daily routines on the living space within your mind? If there's one thing my spiritual journey is presently teaching me, it's that feeling at home is not just about aesthetics, but also nurturing our inner selves. In this episode, I unpack the psychological and emotional impacts of interior design, how to create a sense of inner peace for overall wellness, and why our true home is in the here and now—word to Thich Nhat Hanh.Learn practical ways to build your inner sanctuary, and uncover how just a few tweaks to your day-to-day can help you create more harmony within your soul. Nurturing our inner world is just as crucial as our outer one, and take it from me, it's totally a journey worth embarking on.Resources:How to Feel at Home with Yourself (The Shine App)The Effects of Color on the Mood of College Students (Research Study via SAGE Open)Credits:Cover Art - Noah BilityMusic - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound)Other Episodes That May Resonate:Embracing Surrender: Overcoming Fear and Unlocking Your ResilienceDiscovering and Aligning with Your Core Values for Self-Liberation_______________In Case Nobody Told You with Steph R. Long (Refinery29 Unbothered director and well-being coach) is a bi-weekly wellness podcast aimed to ground, uplift and empower. Tune in every other Sunday for regular mind-body check-ins and practical tools for living fully.Through her own self-reflection, Steph creates space for listeners to muse and tap into the highest versions of themselves. She guides listeners in reconnecting with their authentic being, and helps them explore what it means to be aligned in mind, body and spirit.To learn more about the podcast, visit stephrlong.com.Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Steph on Instagram at @stephrlong and @incasenobodytoldyoupod.Support the show

Have you ever felt stuck in life, unsure of how to break free from your own fear and resistance? On this episode, I unpack the true meaning of surrender, and how embracing it can lead to spiritual growth and transformation. Through my own experiences with panic attacks and exploring the concept of surrender, I've discovered that understanding the transitory nature of discomfort is the key to our ability to endure. After sharing some of my insights, I guide us through a 6-minute meditation to connect us with our breath, calm our mind, and bring softness to our body as a surrender exercise.Grab a notebook, grab some tea, and let's dive deep into the importance of flowing with life's challenges. After listening to this episode, I hope you'll feel prepared to overcome difficult situations with newfound confidence and resilience. You've got this.Resources:Panic Attacks & Panic Disorder (Cleveland Clinic)Lalah Delia (VibrateHigherDaily.com)Credits:Cover Art - Noah BilityMusic - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound)Other Episodes That May Resonate:Let Things Go and Let Them FlowFree Your Mind and Flow Will Follow_______________In Case Nobody Told You with Steph R. Long (Refinery29 Unbothered director and well-being coach) is a bi-weekly wellness podcast aimed to ground, uplift and empower. Tune in every other Sunday for regular mind-body check-ins and practical tools for living fully.Through her own self-reflection, Steph creates space for listeners to muse and tap into the highest versions of themselves. She guides listeners in reconnecting with their authentic being, and helps them explore what it means to be aligned in mind, body and spirit.To learn more about the podcast, visit stephrlong.com.Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Steph on Instagram at @stephrlong and @incasenobodytoldyoupod.

Are you ready to step into the highest version of yourself? Join me, Steph R. Long, for the upcoming season of In Case Nobody Told You. As a Chopra-certified health and meditation instructor, well-being advocate, and the Deputy Director of Enterprise for Refinery29 Unbothered, every other Sunday, I bring you well-researched and practical tools for living a full and vibrant life.Mark your calendars for Sunday, June 11, 2023, when we as a community will kick off Season 2 with more mind-body check-ins and valuable insights on personal growth and overall wellness. To ensure you don't miss out, hit that subscribe button, and let's embark on this transformative journey together. Talk soon!_______________To learn more about the podcast, visit stephrlong.com.Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Steph on Instagram at @stephrlong and @incasenobodytoldyoupod.Credits:Cover Art - Noah BilityMusic - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound)

Wow. Steph is really, really inspired right now. So she's telling y'all about it (and hopefully inspiring you in the process?) Resources:Spirit.Credits:Cover Art - Noah BilityMusic - Sarah, The Illstrumentalist (via Epidemic Sound)_______________In Case Nobody Told You with Steph R. Long (R29Unbothered director and well-being coach) is a wellness podcast aimed to ground, uplift & empower. Tune in for regular mind-body check-ins and practical tools for living fully.Through her own self-reflection, Steph creates space for listeners to muse and tap into the highest versions of themselves. She guides listeners in reconnecting with their authentic being, and helps them explore what it means to be aligned in mind, body and spirit.To learn more about the podcast, visit incasenobodytoldyou.com.Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Steph on Instagram at @stephrlong and @incasenobodytoldyoupod.

When the world feels as if it's on fire with no extinguisher in sight, it can be tough to find reasons to smile. In this practice, Steph guides listeners through a grounding meditation about joy to restore inner balance and well-being.Resources:Laughter Therapy May Increase Life Satisfaction, Study Finds (Verywell Mind)Stress Relief From Laughter? It's No Joke (Mayo Clinic)New Study Suggests Smiling Influences How You See The World (Psychology Today)Credits:Cover Art - Noah BilityMusic - Sarah, The Illstrumentalist (via Epidemic Sound)_______________In Case Nobody Told You with Steph R. Long (R29Unbothered director and well-being coach) is a wellness podcast aimed to ground, uplift & empower. Tune in every other Sunday for a mind-body check-in and practical tools for living fully.In each episode, Steph creates space for listeners to muse, reflect, and tap into the highest versions of themselves. She guides listeners in reconnecting with their authentic being, and helps them explore what it means to be aligned in mind, body and spirit.To learn more about the podcast, visit incasenobodytoldyou.com.Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Steph on Instagram at @stephrlong and @incasenobodytoldyoupod.

Returning after an unexpected hiatus, Steph shares reflections on alchemizing challenges so we can serve our greatest good.Resources:The CBT Journal for Mental Health: Evidence-Based Prompts to Improve Your Well-Being by Jordan A. Madison, LCMFTCredits:Cover Art - Noah BilityMusic - Sarah, The Illstrumentalist (via Epidemic Sound)_______________In Case Nobody Told You with Steph R. Long (R29Unbothered director and well-being coach) is a wellness podcast aimed to ground, uplift & empower. Tune in every other Sunday for a mind-body check-in and practical tools for living fully.In each episode, Steph creates space for listeners to muse, reflect, and tap into the highest versions of themselves. She guides listeners in reconnecting with their authentic being, and helps them explore what it means to be aligned in mind, body and spirit.To learn more about the podcast, visit incasenobodytoldyou.com.Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Steph on Instagram at @stephrlong and @incasenobodytoldyoupod.

Steph pulls affirmation cards from Devi Brown's Karma Bliss deck to fuel your week. Come cozy up.Resources:Devi Brown's Karma Bliss shop (Sign up for her newsletter for restock alerts)In Hindzsight (Podcast)Credits:Cover Art - Noah BilityMusic - Sarah, The Illstrumentalist (via Epidemic Sound)_______________In Case Nobody Told You with Stephanie Long (R29Unbothered director and well-being coach) is a wellness podcast aimed to ground, uplift & empower. Tune in every other Sunday for a mind-body check-in and practical tools for living fully.In each episode, Stephanie creates space for listeners to muse, reflect, and tap into the highest versions of themselves. She guides listeners in reconnecting with their authentic being, and helps them explore what it means to be aligned in mind, body and spirit.To learn more about the podcast, visit incasenobodytoldyou.com.Want to support? Buy Stephanie a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Stephanie on Instagram at @stephrlong and @incasenobodytoldyoupod.

On how mindful awareness can invite ease while helping us lean into challenging moments.Resources:"Let Go" by Steph Long (Planned Parenthood's TONE Volume One)What Is Negativity Bias? (Verywell Mind)What Are The Benefits of Mindfulness? (American Psychological Association)Effects of Mindfulness on Psychological Health: A Review of Empirical Studies (Study)Credits:Cover Art - Noah BilityMusic - Sarah, The Illstrumentalist (via Epidemic Sound)_______________In Case Nobody Told Youwith Stephanie Long (R29Unbothered director and well-being coach) is a wellness podcast aimed to ground, uplift & empower. Tune in every other Sunday for a mind-body check-in and practical tools for living fully.In each episode, Stephanie creates space for listeners to muse, reflect, and tap into the highest versions of themselves. She guides listeners in reconnecting with their authentic being, and helps them explore what it means to be aligned in mind, body and spirit.To learn more about the podcast, visit incasenobodytoldyou.com.Want to support? Buy Stephanie a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Stephanie on Instagram at @stephrlong and @incasenobodytoldyoupod.

On not doing too much, especially when you don't have to.Credits:Cover Art - Noah BilityMusic - Sarah, The Illstrumentalist (via Epidemic Sound)_______________In Case Nobody Told You with Stephanie Long (R29Unbothered director and well-being coach) is a wellness podcast aimed to ground, uplift & empower. Tune in every other Sunday for a mind-body check-in and practical tools for living fully.In each episode, Stephanie creates space for listeners to muse, reflect, and tap into the highest versions of themselves. She guides listeners in reconnecting with their authentic being, and helps them explore what it means to be aligned in mind, body and spirit.To learn more about the podcast, visit incasenobodytoldyou.com.Want to support? Buy Stephanie a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Stephanie on Instagram at @stephrlong and @incasenobodytoldyoupod.

A gentle reminder that it's okay to slow down and flow with where we're at.Credits:Cover Art - Noah BilityMusic - Sarah, The Illstrumentalist (via Epidemic Sound)_______________In Case Nobody Told You with Stephanie Long (R29Unbothered director and well-being coach) is a wellness podcast aimed to ground, uplift & empower. Tune in every other Sunday for a mind-body check-in and practical tools for living fully.In each episode, Stephanie creates space for listeners to muse, reflect, and tap into the highest versions of themselves. She guides listeners in reconnecting with their authentic being, and helps them explore what it means to be aligned in mind, body and spirit.To learn more about the podcast, visit incasenobodytoldyou.com.Want to support? Buy Stephanie a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Stephanie on Instagram at @stephrlong and @incasenobodytoldyoupod.

On how being the most authentic expression of ourselves can enrich our existence and invite what's for us.Resources:Rising Strong by Brené BrownCredits:Cover Art - Noah BilityMusic - Sarah, The Illstrumentalist (via Epidemic Sound)_______________In Case Nobody Told You with Stephanie Long (R29Unbothered director and well-being coach) is a wellness podcast aimed to ground, uplift & empower. Tune in every other Sunday for a mind-body check-in and practical tools for living fully.In each episode, Stephanie creates space for listeners to muse, reflect, and tap into the highest versions of themselves. She guides listeners in reconnecting with their authentic being, and helps them explore what it means to be aligned in mind, body and spirit.To learn more about the podcast, visit incasenobodytoldyou.com.Want to support? Buy Stephanie a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Stephanie on Instagram at @stephrlong and @incasenobodytoldyoupod.

A quick word on not allowing self-limiting beliefs to affect how we show up.Credits:Cover Art - Noah BilityMusic - Sarah, The Illstrumentalist (via Epidemic Sound)_______________In Case Nobody Told You with Stephanie Long (R29Unbothered director and well-being coach) is a wellness podcast aimed to ground, uplift & empower. Tune in every other Sunday for a mind-body check-in and practical tools for living fully.In each episode, Stephanie creates space for listeners to muse, reflect, and tap into the highest versions of themselves. She guides listeners in reconnecting with their authentic being, and helps them explore what it means to be aligned in mind, body and spirit.To learn more about the podcast, visit incasenobodytoldyou.com.Want to support? Buy Stephanie a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Stephanie on Instagram at @stephrlong and @incasenobodytoldyoupod.

This week, we're setting boundaries and taking our time. On the sophomore episode of In Case Nobody Told You, Steph slows things down while offering meditations on anxiety, FOMO, and finding movement in stillness.Resources:How to Deal with FOMO in Your Life (Verywell Mind) - https://www.verywellmind.com/how-to-cope-with-fomo-4174664The Science of FOMO and What We're Really Missing out On (Psychology Today) - https://www.psychologytoday.com/us/blog/ritual-and-the-brain/201804/the-science-fomo-and-what-we-re-really-missing-outDepression Rates Have Tripled During the Pandemic — How to Recognize the Signs and Respond to Them (CNBC) - https://www.cnbc.com/2021/10/10/depression-increased-during-covid-pandemic-how-to-feel-better-cope.html 2022 Numerology Forecast: What to Expect in a 6 Universal Year (mindbodygreen) - https://www.mindbodygreen.com/articles/2022-numerology-forecastCredits:Cover Art - Noah BilityMusic - Sarah, The Illstrumentalist (via Epidemic Sound)_______________In Case Nobody Told You with Stephanie Long (R29Unbothered director and well-being coach) is a wellness podcast aimed to ground, uplift & empower. Tune in every other Sunday for a mind-body check-in and practical tools for living fully.In each episode, Stephanie creates space for listeners to muse, reflect, and tap into the highest versions of themselves. She guides listeners in reconnecting with their authentic being, and helps them explore what it means to be aligned in mind, body and spirit.To learn more about the podcast, visit incasenobodytoldyou.com.Want to support? Buy Stephanie a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Stephanie on Instagram at @stephrlong and @incasenobodytoldyoupod.

New year, new you, new manifestations. On the inaugural episode of In Case Nobody Told You, Stephanie talks about setting goals, embodying our dreams, and ways we can create more freely.Resources:Habit Formation (Psychology Today) - https://www.psychologytoday.com/us/basics/habit-formationCredits:Cover Art - Noah BilityMusic - Sarah, The Illstrumentalist (via Epidemic Sound)_______________In Case Nobody Told You with Stephanie Long (R29Unbothered director and well-being coach) is a wellness podcast aimed to ground, uplift & empower. Tune in every other Sunday for a mind-body check-in and practical tools for living fully.In each episode, Stephanie creates space for listeners to muse, reflect, and tap into the highest versions of themselves. She guides listeners in reconnecting with their authentic being, and helps them explore what it means to be aligned in mind, body and spirit.To learn more about the podcast, visit incasenobodytoldyou.com.Want to support? Buy Stephanie a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Stephanie on Instagram at @stephrlong and @incasenobodytoldyoupod.

In Case Nobody Told You with Stephanie Long (R29Unbothered director and well-being coach) is a wellness podcast aimed to ground, uplift & empower. Tune in every other Sunday for a mind-body check-in and practical tools for living fully.In each episode, Stephanie creates space for listeners to muse, reflect, and tap into the highest versions of themselves. She guides listeners in reconnecting with their authentic being, and helps them explore what it means to be aligned in mind, body and spirit.To learn more about the podcast, visit incasenobodytoldyou.com.Want to support? Buy Stephanie a cup of tea at ko-fi.com/stephrlong.For daily insights, follow Stephanie on Instagram at @stephrlong and @incasenobodytoldyoupod._______________Credits:Cover Art - Noah BilityMusic - Sarah, The Illstrumentalist (via Epidemic Sound)