Podcasts about exhale

Did you know there's MAGIC in your Meditation Practice? Say Goodbye to Anxiety and Hello to More Peace & More Prosperity! Here Are the 5 Secrets on How to Unleash Your Meditation Magic https://womensmeditationnetwork.com/5secrets Join Premium! Ready for an ad-free meditation experience? Join Premium now and get every episode from ALL of our podcasts completely ad-free now! Just a few clicks makes it easy for you to listen on your favorite podcast player.  Become a PREMIUM member today by going to --> https://WomensMeditationNetwork.com/premium Go ahead and get comfortable, Letting your body settle gently into stillness. Let your shoulders fall, Your jaw release, And your eyes softly close. PAUSE… Now bring your awareness to your breath. Let it be slow, Steady, And soft. Inhale through your nose… Exhale gently through your mouth. Again, Inhale… And exhale. PAUSE… Now, bring your hands together in front of you, Palms open and facing up, As if you're about to receive something sacred. Join our Premium Sleep for Women Channel on Apple Podcasts and get ALL 5 of our Sleep podcasts completely ad-free! Join Premium now on Apple here --> https://bit.ly/sleepforwomen  Join our Premium Meditation for Kids Channel on Apple Podcasts and get ALL 5 of our Kids podcasts completely ad-free! Join Premium now on Apple here → https://bit.ly/meditationforkidsapple Hey, I'm so glad you're taking the time to be with us today. My team and I are dedicated to making sure you have all the meditations you need throughout all the seasons of your life.  If there's a meditation you desire, but can't find, email us at Katie Krimitsos to make a request. We'd love to create what you want!  Namaste, Beautiful,

Did you know there's MAGIC in your Meditation Practice? Say Goodbye to Anxiety and Hello to More Peace & More Prosperity! Here Are the 5 Secrets on How to Unleash Your Meditation Magic https://womensmeditationnetwork.com/5secrets Book your FREE 30 Minute Clarity Call with Jody now!   https://jody.as.me/womensmeditationnetworkclaritysession What is a Clarity Call? This is the first step to giving you the IMMEDIATE relief you crave and will help you to become "unstuck" as you walk the path towards a life of happiness, inner peace and fulfillment. During this call, we're going to explore your ideal life and vision for living the life that you desire. We'll talk about some of the challenges that are getting in your way, and I'll provide you with some practical tools to help you close the gap from where you are now, to your desired destination. Join Premium! Ready for an ad-free meditation experience? Join Premium now and get every episode from ALL of our podcasts completely ad-free now! Just a few clicks makes it easy for you to listen on your favorite podcast player.  Become a PREMIUM member today by going to --> https://WomensMeditationNetwork.com/premium In a world that can feel overwhelming and uncertain, It's easy to get caught up in fear and doubt.  We worry about the future, We question our abilities, And we allow our minds to run rampant with negative thoughts. But what if we chose to approach life from a place of faith instead? PAUSE (5 SEC)... Faith is the powerful force that allows us to trust in something greater than ourselves. It's the belief that everything is unfolding as it should, Even if we don't always understand why. When we breathe in faith, We are inviting this powerful force into our lives and choosing to trust in the universe's plan for us. PAUSE (10 SEC)... Fear is the opposite of faith. It's the voice in our heads that tells us we're not good enough, That we're going to fail, Or that something bad is going to happen. When we breathe in fear, We are giving power to these negative thoughts and allowing them to take over our lives. Join our Premium Sleep for Women Channel on Apple Podcasts and get ALL 5 of our Sleep podcasts completely ad-free! Join Premium now on Apple here --> https://bit.ly/sleepforwomen  Join our Premium Meditation for Kids Channel on Apple Podcasts and get ALL 5 of our Kids podcasts completely ad-free! Join Premium now on Apple here → https://bit.ly/meditationforkidsapple Hey, I'm so glad you're taking the time to be with us today. My team and I are dedicated to making sure you have all the meditations you need throughout all the seasons of your life.  If there's a meditation you desire, but can't find, email us at Katie Krimitsos to make a request. We'd love to create what you want!  Namaste, Beautiful,

Get THE Leftover Pieces APP & don't miss anything! CLICK HERE TODAY -- Identity trickled back in micro-acts, and then we stitched everything together with thresholds, pacing, and touchstones.Journal prompt: “A boundary that made room for me was…”Name one or two flickers of identity you lived this month—maker, advocate, listener—and keep them visible. Rebuild by pairing a three-beat threshold (Open • Be in it • Close) with one pacing move on your calendar (opt out/leave early/tap-in ally). Step by doing one ten-minute value act today (“I live kindness by sending a three-sentence encouragement”), and schedule it twice next week so repetition does the heavy lifting.Choose-your-energy menu:Hollow (low): Speak one identity word out loud and rest your hand on your chest.Healing (medium): Use Open + Close around one task today.Becoming (higher): Do your 10-minute value act and schedule it twice for next week.To end today: Becoming isn't betrayal; it's continuity. You're letting love move through you in shapes that fit the life you have now. The point isn't to be unhurt—it's to be resourced. When you combine a true word about who you are, a humane boundary, and one small act, you reclaim choice without abandoning your grief.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Sometimes the smallest things create the biggest shift. Lately, I've been reminded how something as simple as breathing, something we do automatically, can completely change how we feel. It's easy to forget that breath is both instinct and invitation. When I guide a yoga class or begin a shamanic reiki session, I always start with three unifying breaths. Each one feels like a soft landing, a way to come home to myself before I do anything else. It's a quiet reminder that calm isn't something we chase; it's something we breathe into being. Let's take a moment to breathe together now: The first breath will be a nourishing breath. Inhale deeply, exhale, let it out. The second breath will be a cleansing breath. Inhale deeply, exhale, let it out. And the last breath will be a rejuvenating breath. Inhale deeply, exhale, let it out. Then, just settle back into the natural rhythm of your own breath. On this Wise Walk, we'll look at how intentional breathing can nourish and even rewire your nervous system. We'll pause long enough to notice when we hold our breath, especially in those moments when life feels a bit too fast or too heavy. And we'll experiment with simple ways to release that tension, like box breathing or the 4-7-8 rhythm, so the body can find its own natural balance again. So as you walk, breathe, and listen, see if you can feel how each inhale steadies you and each exhale clears space for a calmer, more connected you. Do you notice the natural rhythm of your breath, or do you sometimes catch yourself holding it without realizing? When stress or anticipation builds, can you sense the moment your breath becomes shallow or tight? How does it feel when you pause and guide your breath back to a slower, steadier rhythm? Can you sense the shifts in your body as your breath begins to calm your nervous system? What practices help you stay connected to your breath when life feels fast or heavy? When you feel tension rise, how can you use your breath to bring yourself back to balance? How can you create time and space in your day to practice deep, intentional breathing that nourishes and restores you? As you move through the rest of your day, notice the moments when you can come back to your breath. Let it steady you. Let it clear space for calm, connection, and whatever comes next. I hope this Wise Walk reminded you that your breath is both your anchor and your reset button. Until next Thursday, keep tuning in, breathing deeply, and honoring the rhythm that keeps you aligned with your heart and your True Stride. In this episode: [04:40] There have been times in my life where I certainly catch myself holding my breath. [05:37] What I love about the three unifying breaths is that three deep breaths resets the nervous system. [06:12] There is scientific backing that supports this. Deep breathing will rewire our nervous systems. [07:21] I also catch myself holding my breath during a deep tissue massage. Breathwork can help us breathe through stress and cleanse. [08:25] The box breath is on counts of four. You inhale for a count of four. Then you hold for a count of four. Exhale for a count of four. Hold for a count of four. Repeat. [09:18] Being intentional about rewiring our nervous system is a great skill for all of us to have. [10:34] Box breathing is a beautiful rhythmic structure that gives us focus. [11:59] Breath work is always a focus like when we exercise. [12:41] You could also try the 4-7-8 practice. Inhale for four breaths. Hold for seven. Exhale for eight. [15:20] Scan your body to see how these practices help you. Memorable Quotes: "Every time we take three deep breaths, we give our nervous system a chance to reset." - Mary Tess "When we hold our breath, we hold tension. When we breathe deeply, we create space for ease." - Mary Tess "Breathwork is a bridge between the body and the mind. It reconnects what stress tries to separate." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

Get THE Leftover Pieces APP & don't miss anything! CLICK HERE TODAY --We started by finding light you could actually hold, then practiced repairs small enough to repeat.Journal prompt: “What I'm keeping from these first two weeks is…”Gather three flickers that worked for you—window light, their bracelet, a five-minute witness. Then build a mini rebuild stack you can run in ten minutes: one body reset (3-3-6 breath or warm/cold contrast), one Brick-of-the-Day (clear a square, pay one bill), and one connection move (five-minute witnessing ask or self-witness memo). Step by pinning a note titled “Weeks 1–2 Keepers” so it's one tap away on rough days.Choose-your-energy menu:Hollow (low): Do one flicker only. Stop there.Healing (medium): Run the mini stack with a timer and drink water afterward.Becoming (higher): Schedule the mini stack three times over the next seven days.To end today: You don't have to remember the whole month when grief blindsides you—just where to begin. Ten minutes of practiced care beats an hour of bargaining with yourself. Keep your kit within reach. Familiar steps don't trivialize your pain; they give it rails to run on so you can make it through the day you're in.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Get THE Leftover Pieces APP & don't miss anything! CLICK HERE TODAY --When the road tilts, leave breadcrumbs for the you who has to walk it.Journal prompt: “If Future-Me spoke up today, she'd ask me to…”Offer flicker by telling November-You one true thing that helped this month—maybe the “Window light + long exhale" from a fe weeks ago? Rebuild with a five-sentence note: greet her by name; name one practice that steadied you; offer one boundary to keep; name one touchstone to carry; close with permission to opt out/leave early/ask for help. Then step by delivering it—email it to yourself with the subject “Open Nov 1,” or schedule it as a calendar note. Bonus: read it out loud, so your body hears your care.Choose-your-energy menu:Hollow (low): Write sentence #2 (what helped) and #5 (permission). Stop there.Healing (medium): Write all five sentences and schedule delivery.Becoming (higher): Share the letter with a safe person and ask them to check in the first week of November.To end today: Future-you doesn't need perfection; you needs proof you're on your side. Kind instructions travel farther than pressure because they're believable on a hard morning or any hard time. When the first cold week hits, you won't have to reinvent care—you'll open your note and follow the warmest path you already walked.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Did you know there's MAGIC in your Meditation Practice? Say Goodbye to Anxiety and Hello to More Peace & More Prosperity! Here Are the 5 Secrets on How to Unleash Your Meditation Magic https://womensmeditationnetwork.com/5secrets Join Premium! Ready for an ad-free meditation experience? Join Premium now and get every episode from ALL of our podcasts completely ad-free now! Just a few clicks makes it easy for you to listen on your favorite podcast player.  Become a PREMIUM member today by going to --> https://WomensMeditationNetwork.com/premium Get comfortable, my love. Let your body settle into the quiet hush of night. Feel the support beneath you—soft, steady, and patient. Let it hold you. Pause… Take a long, gentle breath in. And a slow, sighing breath out. Again… Inhale peace… Exhale the day. Pause… With each breath, feel your shoulders soften. Your jaw release. Your belly loosen. Join our Premium Sleep for Women Channel on Apple Podcasts and get ALL 5 of our Sleep podcasts completely ad-free! Join Premium now on Apple here --> https://bit.ly/sleepforwomen  Join our Premium Meditation for Kids Channel on Apple Podcasts and get ALL 5 of our Kids podcasts completely ad-free! Join Premium now on Apple here → https://bit.ly/meditationforkidsapple Hey, I'm so glad you're taking the time to be with us today. My team and I are dedicated to making sure you have all the meditations you need throughout all the seasons of your life.  If there's a meditation you desire, but can't find, email us at Katie Krimitsos to make a request. We'd love to create what you want!  Namaste, Beautiful,

Did you know there's MAGIC in your Meditation Practice? Say Goodbye to Anxiety and Hello to More Peace & More Prosperity! Here Are the 5 Secrets on How to Unleash Your Meditation Magic https://womensmeditationnetwork.com/5secrets Join Premium! Ready for an ad-free meditation experience? Join Premium now and get every episode from ALL of our podcasts completely ad-free now! Just a few clicks makes it easy for you to listen on your favorite podcast player.  Become a PREMIUM member today by going to --> https://WomensMeditationNetwork.com/premium Get comfortable, my love. Let your body settle into the quiet hush of night. Feel the support beneath you—soft, steady, and patient. Let it hold you. Pause… Take a long, gentle breath in. And a slow, sighing breath out. Again… Inhale peace… Exhale the day. Pause… With each breath, feel your shoulders soften. Your jaw release. Your belly loosen. Join our Premium Sleep for Women Channel on Apple Podcasts and get ALL 5 of our Sleep podcasts completely ad-free! Join Premium now on Apple here --> https://bit.ly/sleepforwomen  Join our Premium Meditation for Kids Channel on Apple Podcasts and get ALL 5 of our Kids podcasts completely ad-free! Join Premium now on Apple here → https://bit.ly/meditationforkidsapple Hey, I'm so glad you're taking the time to be with us today. My team and I are dedicated to making sure you have all the meditations you need throughout all the seasons of your life.  If there's a meditation you desire, but can't find, email us at Katie Krimitsos to make a request. We'd love to create what you want!  Namaste, Beautiful,

Get THE Leftover Pieces APP & don't miss anything! CLICK HERE TODAY --Holidays and anniversaries come with scripts you didn't write. Permission language lets you carry your truth into rooms that may not know how to hold it.Journal prompt: “One event I'm resizing this season is… I'll protect my energy by saying…” Even before the day arrives, give yourself a flicker of relief by writing one sentence you can actually say out loud: “I'm keeping things simple this year.” Then rebuild by placing that sentence where your future self will find it—save it as a text snippet, pin it in notes, or draft it to your ally with, “If I freeze, please echo this for me.” Finally, step by using the line once in a low-stakes context (rescheduling coffee, leaving a call early) so your nervous system remembers it works when the stakes are higher.Choose-your-energy menu:Hollow (low): Choose one sentence and save it to notes. Read it once aloud.Healing (medium): Send your line to one ally and ask them to back you up if needed.Becoming (higher): Use the line once this week in a gentle situation and log how your body felt after.To end today: Permission isn't about winning arguments; it's about staying intact. Clear sentences shrink the distance between what you feel and what you say, which lowers the cost of showing up. Some people may not love your limits, and that's information—not a mandate to abandon yourself. Practice now, in easy places, so your words are ready when the room gets loud.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Guided Breathwork Meditation: Release Self-Doubt and Fear with Every ExhaleBreathe into freedom with this liberating guided breathwork meditation episode of the Calming Anxiety Podcast, centered on the powerful affirmation "I release self-doubt and fear with every breath." In this 18-minute session tailored for beginners or those battling daily anxiety, you'll use simple, rhythmic breathing techniques to gently dissolve insecurity, exhale limiting beliefs, and invite unshakeable confidence—ideal for morning resets or midday tension relief.Inspired by proven mindfulness practices and 2025's surge in fear-release tools, this meditation for overcoming self-doubt helps you navigate high-functioning anxiety, foster emotional resilience, and reclaim your inner strength. Whether self-doubt creeps in during big decisions or fear whispers in quiet moments, these guided breaths create space for courage, self-compassion, and profound peace, turning worry into empowered clarity.Press play today to experience anxiety relief that flows as naturally as your breath—perfect for building a daily ritual of release and renewal. Subscribe to Calming Anxiety Podcast for more guided meditations, breathwork sessions, and insights on mindfulness for fear and stress management. Inhale possibility, exhale doubt—you're ready to soar.Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/supportBuy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxietyRate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:Manage negative thoughts and pain with The Physio Crew's course at https://offers.thephysiocrew.co.uk/home-painBreathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GBConnect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.ukYouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1 Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/Backing Music: Chris Collins===================Affiliate links to the gear I use the items that give me a more tranquil life.Rode Podmic - https://amzn.to/3LN1JEdZoom Livetrak L8 - https://amzn.to/36UCIbySony ZV 1 - https://amzn.to/3JvDUPTGoPro Hero 8 Black - https://amzn.to/372rzFlDJI Mini 2 - https://amzn.to/3NQfMdY=============================Items I use for a more relaxed way of life :)Organic Pure Hemp CBD Capsules - https://amzn.to/3Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

Get THE Leftover Pieces APP & don't miss anything! CLICK HERE TODAY -- Integration is mostly editing—conserving what helps, quietly retiring what doesn't.Journal prompt: “If I gave my energy a budget, I'd spend more on… and less on…” Scan this month for flickers that actually eased a day—witnessing, one brick finished, a boundary honored, light as companion—and keep them on purpose. Rebuild with a quick three-column check: KEEP (works), DROP (drains), ADJUST (tweak). Aim for three bullets total; simple wins. Then step by committing to one change—schedule the keeper as a repeating block, remove a drainer from the calendar, or place an object (candle, water bottle, bracelet) where it will cue the tweak.Choose-your-energy menu:Hollow (low): Write one KEEP item. Stop there.Healing (medium): Do the full three-column check and circle one line.Becoming (higher): Put the circled item on your calendar with a repeat.To end today:Editing your grief life is an act of respect—for your person and for your nervous system. After suicide loss, you don't owe the world the version of you that bleeds the most to prove you loved them. Keep what steadies you, drop what drains you, and adjust the practices that almost work. This is not giving up; it's maturing your care. Let the metrics be honest: Did I breathe easier? Did recovery time shorten? Did I feel even a sliver more like myself? Put the keepers on repeat and let the rest go without a courtroom trial. Your energy is finite and precious; spend it where love can actually build something. Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Get THE Leftover Pieces APP & don't miss anything! CLICK HERE TODAY -- Touchstones let love travel with you without making every minute heavy.Journal prompt: “What I'm keeping from this month is…”Choose one flicker that feels like company: a phrase they loved, ten seconds of their song, a color that calls them to mind. Rebuild by placing a tiny touchstone where real life happens—light a candle at dinner, wear the bracelet, set a photo by the door, speak their name before you leave the house. Then step by anchoring it to a daily moment: “When I grab my keys, I touch the bracelet,” or “When the kettle clicks, I say their name.” Small, repeatable, merciful.Choose-your-energy menu:Hollow (low): Speak their name once and place a hand on your chest.Healing (medium): Put one touchstone where you'll naturally see/use it.Becoming (higher): Share your touchstone plan with a safe person and invite them to mirror it once this week.To end today:Legacy is not a museum; it's a living room. Touchstones let love move with you—into the kitchen, the car, the checkout line—without requiring a speech every time. After a suicide, memory can feel sharp or complicated; gentle, chosen rituals blunt the edge just enough to hold it. Speaking their name before you leave the house or hearing ten seconds of “their” song is not dwelling—it's belonging. You're showing your body that remembering is allowed and survivable. If a touchstone stings today, choose a lighter one; the goal isn't performance, it's companionship. Over time, these tiny ties stitch a steadier way to carry them forward without disappearing yourself. Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

"I was told to slow down, and I did. And then the second I could run back to the hustle; I went back to it because that was where my identity was." – Dr. Portia Preston Today's featured author is 2x TEDx speaker, certified executive coach, researcher, an Associate Professor of Public Health, and CEO/Founder of Empowered to Exhale, Dr. Portia Preston. Dr. Portia and I had a fun on a bun chat about her book, “Hustle, Flow, or Let It Go?: A Guide to Shame-Free Wellness That Honors Your Reality and Gives You Life”, her journey from South Central LA to academia, redefining success beyond relentless achievement, and more!Key Things You'll Learn:What inspired Dr. Portia to pursue a career in public health and end up in academiaWhy knowing and asserting your value helps you gain more career successHow hustle culture can negatively impact your health and identityThe importance of auditing your motivationsWhy it's important to build and have your own support squadDr. Portia's Site: https://portiapreston.com/Dr. Portia's Book: https://a.co/d/3F9UHjUDr. Portia's TEDx Talks: https://youtu.be/Sw2JIKMuqMo?si=xva9q6uaV_DK3642 | https://www.ted.com/talks/portia_jackson_preston_the_missing_ingredient_in_self_careThe opening track is titled, “Unknown From M.E. | Sonic Adventure 2 ~ City Pop Remix” by Iridium Beats. To listen to and download the full track, click the following link. https://www.patreon.com/posts/sonic-adventure-136084016 Please support today's podcast to keep this content coming! CashApp: $DomBrightmonDonate on PayPal: @DBrightmonBuy Me a Coffee: https://www.buymeacoffee.com/dombrightmonGet Going North T-Shirts, Stickers, and More: https://www.teepublic.com/stores/dom-brightmonThe Going North Advancement Compass: https://a.co/d/bA9awotYou May Also Like…Ep. 792 – Growing Up in Haiti, Promoting Health Equity, and Navigating Entrepreneurship with Venchele Saint Dic (@VencheleD): https://www.goingnorthpodcast.com/ep-792-growing-up-in-haiti-promoting-health-equity-and-navigating-entrepreneurship-with-venchel/Ep. 986 – Your Balanced and Bold Life with Stacey Olson: https://www.goingnorthpodcast.com/ep-986-your-balanced-and-bold-life-with-stacey-olson/Ep. 868 – How Women Can Thrive After Corporate Setbacks with Dr. Elizabeth Carter (@eacaappeal): https://www.goingnorthpodcast.com/ep-868-how-women-can-thrive-after-corporate-setbacks-with-dr-elizabeth-carter-eacaappeal/Ep. 420 – “The UPside of Failure” with Tiana Sanchez (@likearealboss): https://www.goingnorthpodcast.com/ep-420-the-upside-of-failure-with-tiana-sanchez-likearealboss/212 – “From a Mess to Amazing” with Trina Martin (@TrinaLMartin): https://www.goingnorthpodcast.com/212-from-a-mess-to-amazing-with-trina-martin-trinalmartin/257 – “It's Time To Fly Away” with Dr. Froswa' Booker-Drew (@Froswa): https://www.goingnorthpodcast.com/257-its-time-to-fly-away-with-dr-froswa-booker-drew-froswa/Ep. 384 – “Steal Your Skills From Corporate” with Katrina Roddy (@KRoddy65): https://www.goingnorthpodcast.com/ep-384-steal-your/Ep. 305 – “The P.U.R.S.U.E Principle” with Dawn Offei: https://www.goingnorthpodcast.com/ep-305-the-pursue-principle-with-dawn-offei/261.5 (Host 2 Host Special) – “The Outsourcing Playbook” with Kris Ward (@krisward): https://www.goingnorthpodcast.com/2615-host-2-host-special-the-outsourcing-playbook-with-kris-ward-krisward/#Holiday Bonus Ep. – “Be Excellent Now” with Ben Scott, Jr. (@benscottllc): https://www.goingnorthpodcast.com/holiday-bonus-ep-be-excellent-now-with-ben-scott-jr-benscottllc/168 - "Spiral" with Amy Simpkins (@amylsimpkins): https://www.goingnorthpodcast.com/168-spiral-with-amy-simpkins-amylsimpkins/

Get THE Leftover Pieces APP & don't miss anything! CLICK HERE TODAY -- The season gets crowded. Capacity isn't disloyalty—it's logistics for a heart carrying a lot.Journal prompt: “A boundary that made room for me was…”Choose your pace before the week chooses it for you. Let a flicker of relief lead: make one clear decision today and notice your shoulders drop. Rebuild with a concrete move—opt out (“Not this year”), leave early (“I can stay 45 minutes”), or tap-in an ally (someone who runs interference or signals the exit). Then step it onto the calendar: add start/exit times or your ally's name and plan in the event notes so Future-You doesn't have to negotiate in the moment.Choose-your-energy menu:Hollow (low): Remove one non-essential event this week.Healing (medium): Add an exit time to one commitment and text your ally.Becoming (higher): Add pacing notes to three upcoming events (opt out / leave early / ally + signal).To end today:Grief after suicide rarely fits the calendar the world hands you. Pacing isn't selfish; it's survival planning for a heart that's still rebuilding. When you opt out, leave early, or bring an ally, you're not disrespecting tradition—you're refusing to sacrifice yourself to it. Your capacity will change week to week; let your plans change with it. The people who love you can handle clarity, and the ones who can't are telling you something useful. There is no prize for white-knuckling through an event that costs you three days of recovery. Choose the version of participation that lets you wake up tomorrow with a little more breath than today. Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Get THE Leftover Pieces APP & don't miss anything! CLICK HERE TODAY -- When grief spikes—anniversaries, rooms that hold their echo—having a beginning and an ending lets your body know you're not trapped inside the moment.Journal prompt: “My threshold ritual will be…”Hard moments deserve structure. Begin with a flicker that signals you're entering on purpose—touch a photo or step outside and name the sky. Move into rebuild with a simple be-in-it container: time-box twenty minutes, breathe a long exhale on the minute, keep a touchstone in your hand. Then step out with a deliberate close: blow out the candle, wash hands or face, step outside and say, “I'm done for today.” Rehearse the three beats once on something smaller (scrolling photos, one phone call) so your body recognizes the exits when it counts.Choose-your-energy menu:Hollow (low): Do only the Close after a hard moment—wash hands, step outside, say “I'm done for today.”Healing (medium): Use Open + Close around one task (light candle → do the thing → blow it out).Becoming (higher): Run all three beats on a planned event; set a timer and jot one line afterward about what helped.To end today: Thresholds aren't superstition; they're trauma-aware choreography. When suicide loss surges, your body loses track of time—starts feel like ambushes and ends feel impossible. A simple open/close tells your nervous system, “There's a door here.” You get to enter remembering on purpose, be with it for a finite span, and then leave with your dignity intact. If someone doesn't understand why you wash your hands after scrolling or blow out a candle after a hard conversation, that's fine—the ritual isn't for them. It's a breadcrumb trail for you, a way to keep love close without letting pain run the whole house. Practice on small moments now so, on the big ones, your feet already know the way out. Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Get THE Leftover Pieces APP & don't miss anything! CLICK HERE TODAY -- No heroics required. A window of light, a seven-minute finish, and a two-sentence check-in can turn a spinning day into a survivable one. Journal prompt: “What I'm keeping from this month is…”Your Personal Flicker–Brick–Step Plan (Rough-Day Ready) On the days when suicide loss surges—the date you didn't mean to remember, the song that blindsides you, the blame-loop at 2 a.m.—you don't need pep. You need a plan that can meet the wave.Rough days deserve a plan you can run on muscle memory. Start with a flicker that honors your grief, not erases it: stand by a window, touch their bracelet or photo, say their name and yours. Let that cue your rebuild—one small brick that steadies a body carrying trauma: a 7-minute shower; light a candle and breathe a longer exhale; clear the memorial corner's surface so it feels gentler to approach; text one survivor-friend “no fixing—just witness?” Then take a step that carries them forward with you: add one line to your witness log about a memory; schedule the support group link for tonight; send a two-sentence check-in to another bereaved parent. This isn't moving on. It's moving with.Choose-your-energy menu:Hollow (low): Stand by a window holding their item (or hand on heart). Say, “I miss you, and I'm breathing.” Five long exhales. If tears come, that's capacity doing its job; you're done for today.Healing (medium): Do the flicker and one 7–10 minute brick aimed at activation (shower; clear one square; light candle + 3 rounds of 3-3-6 breath). When the timer dings, stop. Drink a full glass of water.Becoming (higher): Run all three: flicker → brick → step that carries forward (add a memory line, send the group RSVP, message a survivor ally for a 10-minute call). Save a pinned note titled “Rough-Day Plan: name • candle • 7-min shower • text Jess.”As we end today: Pre-deciding isn't performative strength; it's trauma care. A grief-true plan—speak their name, regulate your body, take one carrying-forward step—cuts through shame and gives the wave somewhere to go. Keep the structure, flex the pieces. On the worst days, being held by three simple moves is courage.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Steven D'Souza aka ‘The Leadership Philosopher' is an award-winning executive educator, speaker, coach and best-selling author. He blends philosophy, psychology and Eastern and Western wisdom traditions with practical management approaches to bring a powerful new dynamic to organisational development and transformational leadership.We discuss Steven's latest book ‘Shadows at Work: Harness Your Dark Side and Unlock Your Leadership Potential' which explores how the parts of ourselves that we suppress, deny, or ignore (“the shadow”) show up in our work, leadership, and organizational culture — often unconsciously. Rather than treating those shadow aspects as inherently negative, Steven argues that when we bring them into awareness and integration, they can become sources ofcreativity, empathy, strength, and transformation.  In this episode you will hear:  00:00 Intro Those with ears, let them hear.  Always love Ryan  Connect with StevenWebsite: https://stevendsouza.com/LinkedIn: https://www.linkedin.com/in/steven-d-souza-5351712 Instagram: https://www.instagram.com/stevenisnow_  Connect with Always Better than YesterdayWebsite: https://abty.co.uk/ Instagram: https://www.instagram.com/alwaysbetterthanyesterdayuk/  LinkedIn: https://www.linkedin.com/company/abty/ Men's Group: https://abty.co.uk/akira   Join our mail list here for exclusive content here:https://abty.co.uk/contact   Sign up for our coaching here: https://abty.co.uk/coaching Thank you to our supporters Exhale Healthy Coffee.  Exhale is the first coffee to be sourced, roasted and lab tested specifically to maximise its antioxidant and anti-inflammatory potency. An independent lab test showed one cup of Exhale coffee has the same antioxidant power as 1.8kg of blueberries or 55 oranges! Get £10 off your first bag when you visit https://exhalecoffee.com/abtyPlease email your questions and comments to podcast@abty.co.uk  #StevenDsouza #Leadership #Wisdom

In this episode, Emma Case, Planning and Advocacy Manager at the Senior Alliance, talks to Amne Darwish Talab, Director of Social Services at ACCESS - the Arab Community Center for Economic and Social Services. They talk about the programs ACCESS offers for senior care in the Metro Detroit area Arab American Community, including EXHALE - Caregiver Support Program. ACCESS offers many services for seniors and caregivers of seniors in the Arab American Community, and Amne does a great job of explaining what they are and how seniors and caregivers can get those services. Take a listen! www.thesenioralliance.org. Produced by The Senior Alliance and Blazing Kiss Media. The post Inside The Senior Alliance – EXHALE: Caregiver Support Program (Ep 60) appeared first on The Senior Alliance.

Hello everybody – I'm Derek Arden, and welcome to another fascinating edition of Monday Night Live! Hello everybody! I'm Derek Arden, and welcome to another inspiring episode of Monday Night Live – your weekly masterclass in life, learning, and leadership. This week's show is something truly special. My guest is Jasma Patel, a remarkable woman whose journey from corporate marketing to yoga teacher and cancer survivor is nothing short of extraordinary.

You don't need a five-year plan; one clear next action can steady the day in life after suicide loss. Journal prompt:  “When I picture myself exhaling tomorrow, the action that gets me there is…” What we mean by a “one-inch plan” (so we're clear): A one-inch plan is small, specific, and scheduled—just enough structure to steady tomorrow without overwhelming today. Examples:Admin inch: “Print the form and put it by the door at 7:30 a.m.”Body inch: “Walk to the mailbox at 3:00 p.m., phone off.”Connection inch: “Text Sam at noon: ‘Thinking of you—no need to respond.'” Keep it to one action, one support, one time. If it takes more than 10 minutes to explain, it's not one inch.A Flicker (Hope) — Clarity calms A single next action can quiet the swirl. Keep that quiet.To Rebuild (Healing) — The 1-1-1 plan 1 task: one thing you'll finish tomorrow. 1 support: one person/tool that helps. 1 time: a start time on your calendar (even 10 minutes).Take a Step (Becoming) — Prep a breadcrumb Lay out one item you'll need (document, clothes, water bottle) where you'll see it. Future-you will thank you.Choose-your-energy menu:Hollow (low): Hollow — Write your 1-1-1 in notes. Stop there.Healing (medium): Healing — Put the start time on your calendar and set one reminder.Becoming (higher): Becoming — Add 1-1-1 blocks for the next three days.Food for Thought Today: Panic feeds on vagueness. One clear inch is often enough to move—then you plan the next inch from a steadier place. Progress, not pressure.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Meaning is a companion, not a cure; a small act of service or creation makes room for both love and ache in grief after suicide. Journal prompt: “A value I still trust—and one 10-minute way to live it…”What we mean by “meaning that doesn't erase pain” (so we're clear): Meaning isn't a cure or a performance. It's a small, honest act that lets love move alongside ache. Examples:Service: sending a resource to someone struggling; leaving water/snacks for tomorrow-you; holding a door on a hard day.Art: four lines of writing, a quick sketch, a photo of something true—not pretty, true.Legacy: speaking their name, lighting a candle before dinner, adding one memory to your witness log. Keep it 10 minutes or less, tied to a value you still trust (kindness, truth, presence, creativity, service).A Flicker (Hope) — A purposeful minute Folding one kindness into the day can warm the edges. Keep the warmth.To Rebuild (Healing) — Pick one lane (≤10 minutes) Service: share a resource, hold a door, donate $1, check on a neighbor. Art: write four lines, sketch one object, snap a photo that feels true. Legacy: speak their name, light a candle, note one memory in your “witness log.”Take a Step (Becoming) — Name why it matters Finish the sentence: “This act honors [value/them/me] because [reason].” Say it out loud; then do the act.Choose-your-energy menu:Hollow (low): Hollow — Light a candle or speak their name once.Healing (medium): Healing — Do one 10-minute act in service, art, or legacy.Becoming (higher): Becoming — Schedule this act 2–3 times this week.Food for Thought Today: Meaning isn't a verdict that you're “better.” It's a humble way to carry what hurts while letting your love move somewhere tangible. The act is small on purpose; the point is movement, not proof.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Belonging doesn't need a crowd; one steady person or tiny space can hold you as you are after suicide loss.Journal prompt: “The kind of space where I breathe easier is… and one way I'll find/ask for it is…”What we mean by “tiny space” (so we're clear): A tiny space is low-pressure, consent-based, and specific—a container that fits your current capacity. Examples:One-to-one check-in: 20 minutes, cameras off, “no fixing—just listening.”Micro-circle: 2–4 people with a start/stop time and one norm (no advice, confidentiality).Quiet co-presence: a phone call while you both walk; sitting together in silence; texting during a hard appointment. Name where, how long, and what it is/not. Small and clear beats big and vague.A Flicker (Hope) — One steady person A single safe presence can change a room. Notice how your breath shifts when you're with them.To Rebuild (Healing) — Choose your container Find: a grief-savvy meetup, online circle, or support group. Pair: weekly 10–20 minute check-ins with one steady person. Host: a 30-minute “quiet tea” or walk with simple norms.Take a Step (Becoming) — Make the micro-ask Send one message: “Want to try a 20-minute check-in on Tuesdays? No fixing—just company.” Or: “Quiet tea Sunday? 30 minutes, arrive/leave as you need.”Choose-your-energy menu:Hollow (low): Hollow — List two names of steady people. That's it.Healing (medium): Healing — Send one check-in invite with a simple time window.Becoming (higher): Becoming — Post or schedule a tiny gathering with clear, gentle norms.Food for Thought Today: Community isn't a rescue; it's resonance. When your truth is witnessed without rush or advice, capacity returns—and with it, room to become.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Big days don't require big performances; choose your size—opt out, scale down, or re-script—to protect your energy in suicide bereavement.Journal prompt: “For my next tender date, I'll protect my energy by… (opt out / scale down / re-script) because…”What “choose your size” means (so we're clear): You get to set the size of participation to match your capacity.Opt out = skip entirely this year. Example: don't attend the gathering; plan a quiet walk + candle at home instead.Scale down = attend smaller/shorter/softer. Example: 20 minutes max, sit near an exit, sunglasses/earbuds, two people only.Re-script = change the who/when/where/ritual. Example: breakfast instead of evening, meet outdoors, write a note to them and leave early with an ally. Pair your choice with one ally, one exit signal, and one regulation (long exhale, step outside). Permission beats pressure.A Flicker (Hope) — Choice lowers dread Naming your option ahead of time softens the day. Relief is data—keep it.To Rebuild (Healing) — Pick one path Opt out: “Not this year.” Scale down: “Shorter, quieter, fewer people.” Re-script: “Different place, different time, different ritual.”Take a Step (Becoming) — Make it specific Write one sentence: “On [date] I will [opt out/scale down/re-script] by [what].” Add an ally + exit cue: “[Name] will text me at [time]; I'll leave when I squeeze their hand.”Choose-your-energy menu:Hollow (low): Hollow — Choose your path and jot it in notes. One line.Healing (medium): Healing — Set one logistics step (time/location/message) and a regulation plan.Becoming (higher): Becoming — Invite a helper/witness and send the plan today.Food for Thought Today: Honoring the day doesn't mean reenacting pain. Permission is protective: you're allowed to design something your body can survive—and even, gently, feel held inside. Capacity changes; your choices can, too.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Courage doesn't have to roar; in life after suicide loss, one small ask can unlock support, information, or relief.Journal prompt: “If Future-Me spoke up today, she'd ask me to…”What we mean by a “small ask” (so we're on the same page): A small ask is specific, short, and time-bound—one clear request that lightens the load. Examples:Support: “Could you check in with me Sunday evening?” / “Would you sit with me on the phone for 10 minutes—no fixing, just listening?”Information: “Can you point me to the right form/link for X?” / “Who handles scheduling for Y?”Logistics/Relief: “Do you have 15 minutes Tuesday to help me sort this?” / “Could you pick up milk when you're at the store?” / “Can you walk with me into the event and help me leave early?” Keep it to one ask, one time window, one person/service. Clean is kind—to them and to your nervous system.A Flicker (Hope) — Relief after a sent message Often the worst part is holding it. Notice the ease that arrives once the ask leaves your body.To Rebuild (Healing) — Choose your micro-ask Pick one:Information: “Can you point me to the right form/link?”Support: “Could you check in with me this weekend?”Logistics: “Do you have 15 minutes Tuesday to help me sort this?”Take a Step (Becoming) — Send it cleanly Keep it short, kind, and specific. End with one option for timing. If the answer is no or later, you still gained clarity (and energy).Choose-your-energy menu:Hollow (low): Hollow — Draft the ask in notes only. One sentence. Save.Healing (medium): Healing — Send one ask to a safe person or service.Becoming (higher): Becoming — Send two: one personal, one practical (e.g., admin/help).Food for Thought Today: Asking isn't burdening; it's distributing weight. Every clean request tells your nervous system you're not alone—and teaches your circle how to show up the way you need.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life.How To Do This Practice:  Find your space: Choose a quiet place where you feel safe and comfortable. You can sit, stand, or lie down, whatever helps you relax. If sitting, rest your hands on your thighs; if standing, let them hang by your sides. Begin with your breath: Close your eyes. Inhale slowly to a count of four, feeling your belly and chest expand. Exhale to a count of four, letting your body soften. Notice the temperature of the air as it moves in and out through your nose. Start at your feet: Bring your attention to your feet on the ground. Notice sensations— pressure, warmth, tingling. Gently wiggle your toes. On the next breath, move your awareness to your ankles and calves, then your knees, thanking them for their steady work. Move up the body: With each breath, shift attention upward. Thighs, hips, and lower back, then your stomach. Feel it rise and fall with your breath. Continue up through your back and shoulders, releasing any tension there. Soften the upper body: Turn your attention to your throat, face, and head. Relax your jaw, smooth your forehead, and feel any soft tingling at the top of your head. Then bring awareness to your hands and fingers. Close with awareness: Take a few final deep breaths. On your last exhale, open your eyes gently. Notice how your body feels and carry that awareness into the rest of your day. Scroll down for a transcription of this episode.Today's Happiness Break Guide:DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center's popular online course of the same name. He's also a professor of psychology at the University of California, Berkeley.Related Happiness Break episodes:A Mindful Breath Meditation: https://tinyurl.com/mr9d22krEmbodying Resilience: https://tinyurl.com/46383mhxThe Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8Related Science of Happiness episodes:Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5How To Show Up For Yourself: https://tinyurl.com/56ktb9xcHow Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6Follow us on Instagram: @ScienceOfHappinessPodWe'd love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.Find us on Apple Podcasts: https://tinyurl.com/2p9h5aapHelp us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aapTranscription: https://tinyurl.com/4fjwac6y

Values are steering, not slogans—translate one value into a doable 10-minute action and feel the quiet of alignment. Journal prompt: “A value I still trust—and one 10-minute way to live it…”A Flicker (Hope) — Alignment feels quieter When action matches belief, your body often softens. Notice the quiet that follows even a tiny aligned move.To Rebuild (Healing) — Name one value Options: kindness, truth, courage, service, creativity, presence, faithfulness. Write one sentence: “Today I live [value] by [micro-act].”Take a Step (Becoming) — Do the micro-act (≤10 min) Examples:Kindness: write a 3-sentence encouragement to someone struggling.Truth: draft a clear boundary email/text.Service: share a resource, leave water/snacks for tomorrow-you.Creativity: free-write or sketch for 10 minutes.Presence: phone-free walk around the block; notice three colors.Choose-your-energy menu:Hollow (low): Hollow — Sit, place both feet on the floor, and say your value out loud once.Healing (medium): Healing — Do one 10-minute value act; drink a glass of water after.Becoming (higher): Becoming — Put a repeating 10-minute value block on your calendar (M/W/F).Food for Thought Today: Meaning grows where action repeats. Ten honest minutes, practiced regularly, changes the day more than a grand plan you never touch. You're not late—you're here.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Did you know there's MAGIC in your Meditation Practice? Say Goodbye to Anxiety and Hello to More Peace & More Prosperity! Here Are the 5 Secrets on How to Unleash Your Meditation Magic https://womensmeditationnetwork.com/5secrets Join Premium! Ready for an ad-free meditation experience? Join Premium now and get every episode from ALL of our podcasts completely ad-free now! Just a few clicks makes it easy for you to listen on your favorite podcast player.  Become a PREMIUM member today by going to --> https://WomensMeditationNetwork.com/premium Close your eyes, and take a breath. Simply…be here. PAUSE… Inhale slowly… Exhale fully… PAUSE… Feel the weight of your body, resting on this Earth. Feel the gentle pull of gravity, reminding you that you don't have to hold it all. Join our Premium Sleep for Women Channel on Apple Podcasts and get ALL 5 of our Sleep podcasts completely ad-free! Join Premium now on Apple here --> https://bit.ly/sleepforwomen  Join our Premium Meditation for Kids Channel on Apple Podcasts and get ALL 5 of our Kids podcasts completely ad-free! Join Premium now on Apple here → https://bit.ly/meditationforkidsapple Hey, I'm so glad you're taking the time to be with us today. My team and I are dedicated to making sure you have all the meditations you need throughout all the seasons of your life.  If there's a meditation you desire, but can't find, email us at Katie Krimitsos to make a request. We'd love to create what you want!  Namaste, Beautiful,

Identity doesn't vanish after suicide loss; name the parts that still fit and make room for them on purpose. Journal prompt: “Where I feel most like myself lately is…”Identity doesn't vanish; it gets buried. Today we name the parts of you that still fit—and make room for them on purpose.A Flicker (Hope) — A familiar thread Notice one moment you felt like you this week—how you spoke, moved, created, cared. Keep that thread.To Rebuild (Healing) — Pick 1–2 identity words Examples: listener, maker, advocate, steady, honest, curious, playful, caretaker, organizer. Circle 1–2 that land today. Write them at the top of your notes app.Take a Step (Becoming) — Put identity on the calendar (≤10 min) Tie one micro-act to your word:Maker: lay out one tool (sketchbook, yarn, instrument) and touch it for 10 minutes.Advocate: send one supportive message or share one resource.Listener/Steady: check in on one person with a two-sentence text.Choose-your-energy menu:Hollow (low): Hollow — Whisper your word once. Put a hand on your chest and breathe out longer than in.Healing (medium): Healing — Do one 10-minute identity act; stop when the timer ends.Becoming (higher): Becoming — Schedule this identity act 3 times this week.Food for Thought Today: Identity isn't a costume you perform; it's a way your love moves through the room. When you choose one small act that matches who you are, you're not pretending you're okay—you're remembering yourself in real time.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

At age 14, Nick's parents were told he might never walk, talk, or eat on his own again. After a life-threatening snowboarding accident, he fought back against impossible odds — and won — by running (not walking!) out of the hospital less than 90 days after his accident.Today, Nick is a nationally recognized motivational speaker and 3X best-selling author. He created the S.T.E.P. System — Support, Trust, Energy, Persistence — to help others overcome setbacks and achieve their fullest potential. Once you master this system there will be no limit to what you can accomplish and overcome in your life.Through his movement, Common Goal, Nick inspires audiences to see challenges not as barriers but as the foundation for resilience, growth, and success.Those with ears, let them hear. Always love RyanConnect with NickWebsite: https://nickprefontaine.com/ LinkedIn: https://www.linkedin.com/in/nickprefontaine/ Facebook: https://www.facebook.com/nick.prefontaine.7 Connect with Always Better than YesterdayWebsite: https://abty.co.uk/ Instagram: https://www.instagram.com/alwaysbetterthanyesterdayuk/ LinkedIn: https://www.linkedin.com/company/abty/ Men's Group: https://abty.co.uk/akira Join our mail list here for exclusive content here: https://abty.co.uk/contact Sign up for our coaching here: https://abty.co.uk/coaching Thank you to our supporters Exhale Healthy Coffee. Exhale is the first coffee to be sourced, roasted and lab tested specifically to maximise its antioxidant and anti-inflammatory potency.An independent lab test showed one cup of Exhale coffee has the same antioxidant power as 1.8kg of blueberries or 55 oranges!Get £10 off your first bag when you visit https://exhalecoffee.com/abty Please email your questions and comments to podcast@abty.co.uk #NickPrefontaine #CommonGoal #Resilience

Small, honest repairs protect your energy in life after suicide loss—one kind line can reset connection -- reset a missattunemnet--and settle a day. Journal prompt: “Today, permission looks like…”A misattunement is when the response misses the moment—yours or theirs—so the nervous systems don't line up and everyone leaves a little off-key. “I wish I'd said…” scripts are short, kind repair lines you can send (or say to yourself) after the fact to realign—no essays, no debates, just a clean reset.If you want quick examples to ground it:“I appreciate you trying—today I need listening, not fixes.”“I'm not up for this topic; can we revisit tomorrow?”“I wish I'd said no earlier. I'm choosing quiet now.”Not every miss needs a summit. Today we use small, honest repairs that respect your energy. A Flicker (Hope) — Relief after a clean repair One line sent kindly can settle a day. Notice the calm that follows.To Rebuild (Healing) — Choose one script Delay: “I needed time to think. Here's what I wish I'd said…” Boundary: “Advice isn't helpful right now. Listening is.” Name it: “That comment was hard for me to hear. Can we try again?”Take a Step (Becoming) — Low-stakes delivery Pick the safest person/context. Send or say the line once. Then do a 30-second shake-out or long exhale to reset your body.Choose-your-energy menu:Hollow (low): Write your repair line in notes only. No sending today.Healing (medium): Send one repair text or say it in a calm moment.Becoming (higher): Schedule a brief follow-up chat to close the loop.Permission for Today: Repairs are not performances; they're course-corrections. Every time you name what's true without blame, you lower the static and make space for connection that can actually hold you.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

BEYOND FEST PREMIERE OUT OF THE THEATRE REVIEW!! Shelby Oaks Movie Review - Veteran YouTube movie critic Chris Stuckmann makes his feature directorial debut with a psychological found-footage horror epic!! Save & Invest In Your Future Today, visit: ⁠https://www.acorns.com/rejects⁠ Shelby Oaks marks YouTuber-turned-filmmaker Chris Stuckmann's bold leap from film critic to feature director. Shelby Oaks (2024) is a supernatural horror mystery built around the disappearance of a paranormal investigation team and the dark secrets hidden in the abandoned town that bears their name. The film follows Mia (Camille Sullivan – Hunter Hunter, The Man in the High Castle), haunted by the disappearance of her sister Riley (Sarah Durn – Interview with the Vampire), as she searches for answers years later, retracing Riley's last known steps with the Paranormal Paranoids team. Along the way, cryptic found-footage tapes, chilling revelations, and supernatural forces threaten to tear the boundary between life and death. The ensemble cast also includes Brendan Sexton III (Welcome to the Dollhouse, Maniac) as Robert, Mia's husband; Michael Beach (ER, Waiting to Exhale) as Detective Burke; Keith David (They Live, The Thing) as Morton Jacobson; along with Robin Bartlett (Inside Llewyn Davis, Shutter Island), Charlie Talbert (American Pie, The Faculty), and others in supporting roles. Some of the most talked-about moments include the reveal of the second “lost tape” that was never found by police, the atmosphere-rich found footage sequences that echo Blair Witch and Sinister vibes, and the film's twisty third act that leans heavily into supernatural horror tropes. Did the film leave us STUCKMANIZED??? Listen to Greg's out-of-theatre review to find out! Intense Suspense by Audionautix is licensed under a Creative Commons Attribution 4.0 license. ⁠https://creativecommons.org/licenses/...⁠ Support The Channel By Getting Some REEL REJECTS Apparel! ⁠https://www.rejectnationshop.com/⁠ Follow Us On Socials:  Instagram: ⁠https://www.instagram.com/reelrejects/⁠  Tik-Tok: ⁠https://www.tiktok.com/@reelrejects?lang=en⁠ Twitter: ⁠https://x.com/reelrejects⁠ Facebook: ⁠https://www.facebook.com/TheReelRejects/⁠ Music Used In Ad:  Hat the Jazz by Twin Musicom is licensed under a Creative Commons Attribution 4.0 license. ⁠https://creativecommons.org/licenses/by/4.0/⁠ Happy Alley by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. ⁠https://creativecommons.org/licenses/...⁠ POWERED BY @GFUEL Visit⁠ https://gfuel.ly/3wD5Ygo⁠ and use code REJECTNATION for 20% off select tubs!! Head Editor:⁠ https://www.instagram.com/praperhq/?hl=en⁠ Co-Editor: Greg Alba Co-Editor: John Humphrey Music In Video: Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license.⁠ https://creativecommons.org/licenses/by/4.0/⁠ Ask Us A QUESTION On CAMEO:⁠ https://www.cameo.com/thereelrejects⁠ Follow TheReelRejects On FACEBOOK, TWITTER, & INSTAGRAM:  FB:  ⁠https://www.facebook.com/TheReelRejects/⁠ INSTAGRAM: ⁠ https://www.instagram.com/reelrejects/⁠ TWITTER:  ⁠https://twitter.com/thereelrejects⁠ Follow GREG ON INSTAGRAM & TWITTER: INSTAGRAM:  ⁠https://www.instagram.com/thegregalba/⁠ TWITTER:  ⁠https://twitter.com/thegregalba⁠ Learn more about your ad choices. Visit megaphone.fm/adchoices

BEYOND FEST PREMIERE OUT OF THE THEATRE REVIEW!! Shelby Oaks Movie Review - Veteran YouTube movie critic Chris Stuckmann makes his feature directorial debut with a psychological found-footage horror epic!! Save & Invest In Your Future Today, visit: https://www.acorns.com/rejects Shelby Oaks marks YouTuber-turned-filmmaker Chris Stuckmann's bold leap from film critic to feature director. Shelby Oaks (2024) is a supernatural horror mystery built around the disappearance of a paranormal investigation team and the dark secrets hidden in the abandoned town that bears their name. The film follows Mia (Camille Sullivan – Hunter Hunter, The Man in the High Castle), haunted by the disappearance of her sister Riley (Sarah Durn – Interview with the Vampire), as she searches for answers years later, retracing Riley's last known steps with the Paranormal Paranoids team. Along the way, cryptic found-footage tapes, chilling revelations, and supernatural forces threaten to tear the boundary between life and death. The ensemble cast also includes Brendan Sexton III (Welcome to the Dollhouse, Maniac) as Robert, Mia's husband; Michael Beach (ER, Waiting to Exhale) as Detective Burke; Keith David (They Live, The Thing) as Morton Jacobson; along with Robin Bartlett (Inside Llewyn Davis, Shutter Island), Charlie Talbert (American Pie, The Faculty), and others in supporting roles. Some of the most talked-about moments include the reveal of the second “lost tape” that was never found by police, the atmosphere-rich found footage sequences that echo Blair Witch and Sinister vibes, and the film's twisty third act that leans heavily into supernatural horror tropes. Did the film leave us STUCKMANIZED??? Listen to Greg's out-of-theatre review to find out! Intense Suspense by Audionautix is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/... Support The Channel By Getting Some REEL REJECTS Apparel! https://www.rejectnationshop.com/ Follow Us On Socials:  Instagram: https://www.instagram.com/reelrejects/  Tik-Tok: https://www.tiktok.com/@reelrejects?lang=en Twitter: https://x.com/reelrejects Facebook: https://www.facebook.com/TheReelRejects/ Music Used In Ad:  Hat the Jazz by Twin Musicom is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Happy Alley by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/... POWERED BY @GFUEL Visit https://gfuel.ly/3wD5Ygo and use code REJECTNATION for 20% off select tubs!! Head Editor: https://www.instagram.com/praperhq/?hl=en Co-Editor: Greg Alba Co-Editor: John Humphrey Music In Video: Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Ask Us A QUESTION On CAMEO: https://www.cameo.com/thereelrejects Follow TheReelRejects On FACEBOOK, TWITTER, & INSTAGRAM:  FB:  https://www.facebook.com/TheReelRejects/ INSTAGRAM:  https://www.instagram.com/reelrejects/ TWITTER:  https://twitter.com/thereelrejects Follow GREG ON INSTAGRAM & TWITTER: INSTAGRAM:  https://www.instagram.com/thegregalba/ TWITTER:  https://twitter.com/thegregalba Learn more about your ad choices. Visit megaphone.fm/adchoices

Get THE Leftover Pieces APP & don't miss anything! CLICK HERE Grief + Workdays: Micro-Boundaries That Keep You FunctionalJournal prompt: “One thing my body asked for (and what I did)…”Mondays can hit hard. Today we protect capacity with tiny, professional yes/no lines.A Flicker (Hope) — One clear choice Choosing “later” instead of forcing “now” can bring instant relief. That relief is data—keep it.To Rebuild (Healing) — Three office scripts Inbox: “I'll review and reply by EOD/Wednesday.” Meeting: “I can do 20 minutes; what's the priority?” Focus: “Heads-down for the next hour—will circle back after.”Take a Step (Becoming) — Bookend your day Add two 5-minute blocks to your calendar: Start-Up (water, orient, top 1 task) and Shut-Down (close tabs, summarize, tomorrow's first brick).Choose-your-energy menu:Hollow (low): Put up a 25-minute focus block (do-not-disturb + one small task).Healing (medium): Use one script verbatim today.Becoming (higher): Create a daily Start-Up and Shut-Down template and set them to repeat.Food for Thought Today: Professional clarity is humane—to you and everyone else. Boundaries reduce confusion, and less confusion means less activation. Let the calendar and the sentence do the heavy lifting.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Adam Hawk and Ryan Engle continue loving baseball and ignoring golf, they recap their weekends, and discuss sweet treats. Join us at Indian Wells CC with the Young Executive Membership! https://www.invitedclubs.com/clubs/indian-wells-country-club/nation-golf?fbclid=PAZXh0bgNhZW0CMTEAAacMe5xj0uvRDLZXG2MJ2V-vwIO_Hr9uBJ984w_K-wqky1AJQ2frokUAuOVs5w_aem_kam9Sal8y9OZSZrEWPwl-g See omnystudio.com/listener for privacy information.

Self-Witnessing When Others Can't Hold ItJournal prompt: “If I gave myself 10% more gentleness, I would…”Sometimes the right listener isn't available. Today we make sure you still get heard.A Flicker (Hope) — Proof you exist Your words on paper or in a memo are evidence. Seeing or hearing yourself can soften the edge—keep that proof.To Rebuild (Healing) — 5-minute self-witness Set a timer for 5 minutes. Speak or write: • What happened (facts, not drama). • What I feel (one word is enough). • What I need next (water, rest, boundary, help). Stop when the timer ends. No editing.Take a Step (Becoming) — Create a safe container Start a private note titled “Witness Log” or a folder of voice memos. Date today's entry. That's your place to come back to.Choose-your-energy menu:Hollow (low): Write one sentence: “Right now I feel ____ and I need ____.”Healing (medium): Do the full 5-minute self-witness and drink a glass of water after.Becoming (higher): Add a repeating “Witness Log” reminder 3x/week.Food for Thought Today: Being your own witness is not a consolation prize; it's a discipline. Each honest entry quiets the part of you bracing to be misunderstood. You're teaching your system that your truth has a home.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Weekend Reset Ritual (Small, Repeatable, Real)Journal prompt: “Today, leaning into self-care looks like…”Weekends can feel loud or empty. Today we keep a tiny ritual that steadies you without stealing your energy.A Flicker (Hope) — A repeatable calm spot The same mug, the same chair, the same two minutes of quiet. Familiar can be soothing—let it be.To Rebuild (Healing) — Three-part reset (≤10 minutes)Clear a square: Tidy one small surface (nightstand, counter corner).Add a comfort: Warm drink, soft blanket, favorite song (60 seconds).Mark the moment: Light a candle or open a window; take one slow exhale.Take a Step (Becoming) — Name your ritual Give it a simple name—“Morning Patch,” “Porch Pause,” “Candle Minute.” Put it on your calendar for next Saturday/Sunday.Choose-your-energy menu:Hollow (low): Sit in your calm spot for 2 minutes. Breathe out longer than you breathe in.Healing (medium): Do the three-part reset once today.Becoming (higher): Schedule this ritual for both weekend days for the next month.Food for Thought Today: Rituals are bricks, not magic. The point isn't special—it's steady. Repeating one small kindness for your nervous system teaches your body where to find you when the day tilts.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Breathe Out Tension and Doubt: 10-Minute Guided Meditation to Release Stress, Panic, and Fear with Every Mindful ExhaleExperience profound release in this restorative 10-minute guided meditation affirming "I release tension and doubt with every mindful outbreath," specifically designed to help you exhale away built-up stress, quiet inner panic, and dissolve lingering fears through intentional, breath-led mindfulness.As a key episode of the Calming Anxiety podcast, this session draws on trending techniques like diaphragmatic breathing for emotional tension relief and guided visualizations to foster a sense of freedom—perfect for those querying guided meditation for releasing tension and doubt, or a quick mindful outbreath practice to let go of anxiety and overwhelm during September's reflective close.If you're seeking a 10 minute guided meditation for anxiety and fear to ease emotional tension, a mindful breathing exercise for stress relief and panic management, or an effective way to release chronic doubt through daily mindfulness routines, this episode equips you with simple, powerful exhales that promote mental clarity, emotional grounding, and renewed vitality.Ideal for beginners exploring meditation for letting go of stress and fear or experienced listeners deepening their breathwork for inner peace, you'll emerge lighter, more present, and equipped to handle life's uncertainties with graceful ease.Available now on Spreaker, Spotify, Apple Podcasts, and more, Calming Anxiety offers targeted wellness support for your journey.Subscribe for ongoing release affirmations, breath-focused guided meditations, and strategies to breathe through tension. Start exhaling your doubts today—clarity awaits on your next outbreath.Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/supportBuy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxietyRate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:Manage negative thoughts and pain with The Physio Crew's course at https://offers.thephysiocrew.co.uk/home-painBreathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GBConnect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.ukYouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1 Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/Backing Music: Chris Collins===================Affiliate links to the gear I use the items that give me a more tranquil life.Rode Podmic - https://amzn.to/3LN1JEdZoom Livetrak L8 - https://amzn.to/36UCIbySony ZV 1 - https://amzn.to/3JvDUPTGoPro Hero 8 Black - https://amzn.to/372rzFlDJI Mini 2 - https://amzn.to/3NQfMdY=============================Items I use for a more relaxed way of life :)Organic Pure Hemp CBD Capsules - https://amzn.to/3

Say Less, Save Energy (Boundaries Without the Essay)Journal prompt: “Today, permission looks like…”Clarity beats performance. Short, kind sentences protect your battery.A Flicker (Hope) — Immediate ease after a clean line Feel the exhale when you keep it simple: fewer words, less convincing, more relief. Keep the relief.To Rebuild (Healing) — Three scripts to pocket Time-box: “I can do 20 minutes.” Scale-down: “I'm joining by phone today.” Opt-out: “I'm skipping this one—catch you next time.”Take a Step (Becoming) — One rehearsal, one use Pick the script you'll most likely need. Say it out loud once (rehearsal). Use it at the first low-stakes opportunity.Choose-your-energy menu: Hollow (low): Put your phone on Do Not Disturb for 15 minutes. Healing (medium): Send one boundary text using time-box or opt-out. Becoming (higher): Remove one non-essential task from this week and don't replace it.Food for Thought Today: You don't have to prove your pain to earn a boundary. The fewer words you need to be clear, the more energy you keep for healing. Let the sentence do the work—and let your nervous system enjoy the quiet that follows.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Feeling Stressed & Anxious? Get our FREE 3 Day Stress & Anxiety Detox here -> https://womensmeditationnetwork.com Join Premium! Ready for an ad-free meditation experience? Join Premium now and get every episode from ALL of our podcasts completely ad-free now! Just a few clicks makes it easy for you to listen on your favorite podcast player.  Become a PREMIUM member today by going to --> https://WomensMeditationNetwork.com/premium October is Breast Cancer Awareness Month, so this week, we're featuring a special meditation series for those who have been impacted.  Namaste, Beautiful.  *** Begin by settling into stillness. Close your eyes if that feels right. And meet your breath where it is. Inhale slowly… Exhale fully… Let each breath remind you— you are here now. PAUSE… Inhale again, and as you exhale, feel the space around your thoughts soften. PAUSE… You may have felt like a prisoner to the spirals of your mind lately. Fear shouting over the quiet voice of trust. What-ifs circling endlessly. Scenarios playing out like endless, sleepless film reels. Join our Premium Sleep for Women Channel on Apple Podcasts and get ALL 5 of our Sleep podcasts completely ad-free! Join Premium now on Apple here --> https://bit.ly/sleepforwomen  Join our Premium Meditation for Kids Channel on Apple Podcasts and get ALL 5 of our Kids podcasts completely ad-free! Join Premium now on Apple here → https://bit.ly/meditationforkidsapple Hey, I'm so glad you're taking the time to be with us today. My team and I are dedicated to making sure you have all the meditations you need throughout all the seasons of your life.  If there's a meditation you desire, but can't find, email us at Katie Krimitsos to make a request. We'd love to create what you want!  Namaste, Beautiful,

Boring Bricks That Quietly Save the Day (Food • Water • Rest)Journal prompt: “If I gave myself 10% more gentleness, I would…”Grace is practical. The basics aren't glamorous, but they are medicine.A Flicker (Hope) — Relief after refuel Notice how the room feels different after water, a snack, or ten minutes horizontal. That ease is data—keep it.To Rebuild (Healing) — The FWR check (2 minutes) Food: Protein + fiber in the next hour (yogurt, nuts, egg, hummus + crackers). Water: Drink a full glass now; set a reminder for two more today. Rest: Choose one—10-minute lie-down, 20-minute walk, or power-down screens 30 minutes early.Take a Step (Becoming) — Stage tomorrow's basics Set out a water bottle, prep one snack, and block a 20-minute “walk or lie-down” on your calendar. Make tomorrow easier now.Choose-your-energy menu: Hollow (low): Drink a full glass of water and eat a handful of something simple. Done. Healing (medium): Do the full FWR check once today. Becoming (higher): Batch-prep two snacks and schedule your rest window for the week.Today, I Leave you Here: Your worth isn't measured by how well you push through. The basics are not “cheats”; they're scaffolding. Feed the body, water the system, lower the lights—then watch how much more humane the day becomes.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Regulate First (Nervous System Basics You'll Actually Use)Journal prompt: “One thing my body asked for (and what I did)…”Small regulation beats big resolve. Today is about tools you'll actually use in under two minutes.A Flicker (Hope) — Your body gives you clues Jaw unclenches after a slower exhale. Shoulders drop when you step outside. A tiny shift is still a shift—keep it.To Rebuild (Healing) — 3 quick resets (pick one) Orienting (60–90s): Look around and name 5 things you see, 3 you hear, 1 you feel on your skin. 3-3-6 breath (60s): Inhale 3 • hold 3 • exhale 6. Repeat 5 times. Warm/Cold contrast (30–60s): Warm drink or cool splash on wrists/face → slow exhale.Take a Step (Becoming) — Pre-game your transitions Choose one daily transition (wake-up, commute, post-work). Pair it with a 60–90 second reset above. Put it on your calendar as “Regulate first.”Choose-your-energy menu: Hollow (low): 3-3-6 breath for one minute. Stop there. Healing (medium): Do orienting + a long exhale before your next task. Becoming (higher): Attach a reset to two transitions today (e.g., before email, before sleep).Food for Thought: Regulation isn't about becoming calm; it's about becoming capable. When your body feels a little safer, choices return. You don't need perfect peace to move—just enough steadiness to take the next honest inch. That counts, every time.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Dr. David Kubes is an international lawyer, entrepreneur, and executive coach specializing in high-performance leadership, conflict management, and conscious business. With expertise in crisis intervention and high-level dispute resolution, he works with executives and teams worldwide to navigate pressure with clarity and resilience. Based in Vienna, he travels globally—from the U.S. to Australia—facilitating seminars and leadership programs. His insights on burnout, stress, and workplace creativity have been featured in international media, including Forbes. About Access Bars in Business:Access Bars® in Business is a workplace wellness program that uses a light-touch technique on the head to calm the nervous system, similar to meditation but faster-acting. A 30–45-minute session quiets a racing mind, reduces stress, and improves mental clarity, creativity, and productivity. Already used in 188 countries, this method is being introduced into companies of all sizes to reduce burnout, prevent absenteeism, and boost morale. Sessions are simple to implement and create a ripple effect of calm and clarity across teams. To learn more, visit www.barsinbusiness.com. Those with ears, let them hear. Always love RyanConnect with Dr. DavidWebsite: http://www.drdavidkubes.com/LinkedIn: https://at.linkedin.com/in/drdavidkubes Facebook: https://www.facebook.com/Dr.Davidkubesofficial/ Instagram: https://www.instagram.com/drdavidkubes/Connect with Always Better than YesterdayWebsite: https://abty.co.uk/ Instagram: https://www.instagram.com/alwaysbetterthanyesterdayuk/ LinkedIn: https://www.linkedin.com/company/abty/ Men's Group: https://abty.co.uk/akira Join our mail list here for exclusive content here: https://abty.co.uk/contact Sign up for our coaching here: https://abty.co.uk/coaching Thank you to our supporters Exhale Healthy Coffee. Exhale is the first coffee to be sourced, roasted and lab tested specifically to maximise its antioxidant and anti-inflammatory potency.An independent lab test showed one cup of Exhale coffee has the same antioxidant power as 1.8kg of blueberries or 55 oranges!Get £10 off your first bag when you visit https://exhalecoffee.com/abty Please email your questions and comments to podcast@abty.co.uk #DrDavidKubes #AccessConsciousness #AccessBars

A Gentle Reset (Your 24-Hour Plan)Journal prompt: “What I'm keeping from this week is…”End of first 7 days of October, not an end of you, just of the 1st 7 days of a new month...in a tough season. Today we keep what helped, release what didn't, and set a small plan for the next 24 hours.A Flicker (Hope) — Notice what worked once Which tiny thing warmed the room—witnessing, one brick, a boundary, a bit of light? Keep that. Repeats are allowed.To Rebuild (Healing) — 24-hour reset On paper or notes app, write three lines: • Flicker: one thing you'll notice (window light, song, candle). • Brick: one 7–10 minute task (body/home/admin/connection). • Care: one non-negotiable (water, food, meds, rest).Take a Step (Becoming) — Tomorrow's micro-intent One sentence, present-tense: “Tomorrow I move slowly and finish one thing.” Put it on your lock screen.Choose-your-energy menu: Hollow (low): Do only the “Care” item. Done. Healing (medium): Do the Brick with a timer; stop when it dings. Becoming (higher): Share your micro-intent with a safe person or post it where you'll see it.To Consider Today: Integration is repetition, not heroics. The way through this season is often the next honest inch, practiced again tomorrow. When you choose a flicker, place a brick, and take one care step, you're not starting over—you're continuing. That counts.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Boundaries as Warmth (Not Walls)Journal prompt: “Today, permission looks like…”Boundaries aren't punishments—they're blankets. Today we practice limits that keep you warm enough to heal.A Flicker (Hope) — Relief after a clear no Notice what loosens when you cancel, leave early, or choose quiet. Relief is data. Keep the data.To Rebuild (Healing) — Scale it, don't explain it Use one of these today: • Time-box: “I can stay 30 minutes.” • Scale-down: “I'm joining by phone.” • Opt-out: “I'm skipping this one—catch you next time.” No five-paragraph essay required.Take a Step (Becoming) — Pre-write the line Choose one event this week. Pre-write your boundary and put it in your notes app. Read it once before you go. Use it as needed—early exits count.Choose-your-energy menu: Hollow (low): Silence your phone for 20 minutes. Do nothing on purpose. Healing (medium): Send one boundary text using a time-box or opt-out.Becoming (higher): Remove one non-essential thing from your calendar this week.Just for Today: Clarity is a kindness to your future self. Every boundary you practice now becomes a bridge you can cross later when the season gets louder. You're not withdrawing from love—you're preserving the conditions under which love (and you) can breathe.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Feeling Stressed & Anxious? Get our FREE 3 Day Stress & Anxiety Detox here -> https://womensmeditationnetwork.com Join Premium! Ready for an ad-free meditation experience? Join Premium now and get every episode from ALL of our podcasts completely ad-free now! Just a few clicks makes it easy for you to listen on your favorite podcast player.  Become a PREMIUM member today by going to --> https://WomensMeditationNetwork.com/premium Close your eyes and take a deep breath in…Hold it for a moment…Now exhale, letting go. PAUSE… Breathe in again, filling your body with fresh energy.Exhale, softening, releasing. PAUSE… Now, bring your awareness to your center.The place where your power lives.The place where your fire burns. Join our Premium Sleep for Women Channel on Apple Podcasts and get ALL 5 of our Sleep podcasts completely ad-free! Join Premium now on Apple here --> https://bit.ly/sleepforwomen  Join our Premium Meditation for Kids Channel on Apple Podcasts and get ALL 5 of our Kids podcasts completely ad-free! Join Premium now on Apple here → https://bit.ly/meditationforkidsapple Hey, I'm so glad you're taking the time to be with us today. My team and I are dedicated to making sure you have all the meditations you need throughout all the seasons of your life.  If there's a meditation you desire, but can't find, email us at Katie Krimitsos to make a request. We'd love to create what you want!  Namaste, Beautiful,

Carrying Them Forward (Without Disappearing You)Journal prompt: “A way to honor them by honoring me is…”“Carrying forward” includes you. Today we make room for their memory and your life—together.A Flicker (Hope) — Connection counts Their song in a store aisle. A phrase they loved. A photo you pass without bracing. These are ties, not traps. Let one connection feel like company.To Rebuild (Healing) — A 3-step carry-forward ritualName: Say their name out loud.Touchstone: Light a candle, play 30 seconds of “their” song, or hold an item.Include: Name one thing you need today (water, rest, fresh air). Do it next.Take a Step (Becoming) — The “and” sentence Write one sentence that holds both: “I miss you and I'm making soup,” “I'm aching and I'm paying this bill,” “I'm tearful and I'm taking a walk.” Put it somewhere visible.Choose-your-energy menu: Hollow (low): Whisper their name and yours. Place a hand on your chest. Healing (medium): Do the 3-step ritual once today. Becoming (higher): Share your “and” sentence with a safe person or in a notes app check-in.Food for Thought Today: Love doesn't demand your disappearance to prove itself. Carrying them forward means building a life sturdy enough to hold their memory without collapsing—and that requires including your needs. Each small “and” you live is a quiet refusal to choose between love and survival. Both belong.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Feeling Stressed & Anxious? Get our FREE 3 Day Stress & Anxiety Detox here -> https://womensmeditationnetwork.com Join Premium! Ready for an ad-free meditation experience? Join Premium now and get every episode from ALL of our podcasts completely ad-free now! Just a few clicks makes it easy for you to listen on your favorite podcast player.  Become a PREMIUM member today by going to --> https://WomensMeditationNetwork.com/premium Life moves in cycles of growth and rest. With each turning, you're gifted a fresh canvas— an invitation to shape what comes next. PAUSE… Let's begin by settling your body and mind. Find a comfortable position. Close your eyes lightly. PAUSE… Breathe in slowly—fill your belly. Exhale gently—release any tension. Join our Premium Sleep for Women Channel on Apple Podcasts and get ALL 5 of our Sleep podcasts completely ad-free! Join Premium now on Apple here --> https://bit.ly/sleepforwomen  Join our Premium Meditation for Kids Channel on Apple Podcasts and get ALL 5 of our Kids podcasts completely ad-free! Join Premium now on Apple here → https://bit.ly/meditationforkidsapple Hey, I'm so glad you're taking the time to be with us today. My team and I are dedicated to making sure you have all the meditations you need throughout all the seasons of your life.  If there's a meditation you desire, but can't find, email us at Katie Krimitsos to make a request. We'd love to create what you want!  Namaste, Beautiful,

Light as Companion, Not CureJournal prompt: “Today's flicker of hope was…”Witnessing light without forcing it to fix anything. Today we let light walk beside us and do only what light can do—show the next few feet.A Flicker (Hope) — Light you can actually hold Morning sun through a window. Moonlight on the driveway. A soft lamp instead of overhead glare. Not profound—present. Let one bit of light keep you company.To Rebuild (Healing) — One-minute light practice Step outside or to a window. Look at the light source (not directly at the sun). Inhale 4, hold 2, exhale 6—three times. Name one color you can see more clearly now. That's it.Take a Step (Becoming) — Schedule a light ritual Pick a daily 2–5 minute light moment (sun patch, lamp + tea, porch twilight). Put it on your calendar for the same time each day this week.Choose-your-energy menu: Hollow (low): Sit by a window for 60 seconds. Breathe out longer than you breathe in. Healing (medium): Take a 5-minute light walk (to mailbox, around the block). Becoming (higher): Set a recurring “light ritual” alarm for the week.Food for Thought: Light is a companion, not a cure. You don't have to wring meaning from it—notice and allow. When the day feels heavy, a single, honest moment of brightness can anchor you long enough to choose your next inch. Reaching for light isn't denying grief; it's giving your nervous system something steady to lean on while you carry it all.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.

Being Seen on PurposeJournal prompt: "What healing looks like—even when I can't feel it—is…"Witnessing redistributes weight. Not gone—carried together. Today we practice asking to be seen, cleanly and without apology.A Flicker (Hope) — You're allowed to be heard Five quiet minutes. A nod. A text that lands. Hope isn't a speech; it's an accurate reflection without fixing.To Rebuild (Healing) — The five-minute witnessing ask Text: “Could you hold five minutes for me today? No fixing—just listening.” Live/Call: “I don't need solutions—just five minutes to be heard. Is now okay?” If no one's free: 3–5 min voice memo, a not-sent letter, or a 60-second mirror check (one feeling, one need, one next inch).Take a Step (Becoming) — A boundary you'll actually use Draft one sentence for this week: “I'm heading out now; I've met my limit.” “I'm skipping this year, but I hope it's meaningful for you.” “Listening is all I need right now.”Choose-your-energy menu: Hollow (low): 5-4-3-2-1 grounding (see, touch, hear, smell, taste). Stop there. Healing (medium): Send the five-minute ask—or schedule it. If no person, record a 3-minute memo. Becoming (higher): Use your boundary once in a low-stakes moment.Food for Thought Today: Your story isn't a public utility. Curate who gets access. Clarity is care. You don't owe anyone a perfect explanation to deserve compassion; a simple “this is what I need” is enough. It's also okay if the right listener isn't available today—self-witnessing still counts, and choosing silence can be a boundary, not a failure. Keep practicing these small, clear asks until your body believes you're safe to be heard.Exhale. Keep what serves you; leave the rest. I'll be here again tomorrow.