Podcasts about Gently

Have you ever finished dinner, told yourself you were completely done eating…and then found yourself searching the cupboard for chocolate, cookies, chips, or anything else you could find? You're not alone—and it may have much less to do with hunger or willpower than you've been led to believe. In this episode of Living Life Naturally, Lynne is joined by life and weight loss coach and Havening Techniques® practitioner Nan Saysana. Nan helps women understand and change the emotional patterns behind nighttime overeating and binge eating. Nan knows the shame and frustration of this cycle personally. She once spent much of her day thinking about what she had eaten, what she shouldn't eat, and how she could finally regain control around food. Lynne also shares her own candid experience of bringing Cadbury chocolate home from England, hiding it in the freezer, and becoming fiercely protective if anyone else dared to touch it. Although humorous in hindsight, the secrecy, guilt, and feeling of being out of control were very real. Together, Lynne and Nan discuss why food urges may be messages rather than the actual problem—and why curiosity and compassion can accomplish far more than criticism. In This Episode You'll discover: Why nighttime eating isn't always caused by physical hunger How pressure, stress, loneliness, and overwhelm can trigger food urges Why food becomes associated with comfort from an early age How guilt and shame can keep women isolated and stuck Why restriction and willpower often fail to address the underlying problem How repeated overeating can affect your trust in yourself Why Nan encourages women to become "curious instead of furious" How thoughts influence emotions, actions, and results The connection between emotional regulation and eating habits How coaching, Havening Techniques®, and hypnosis may be used together A simple way to check in with your emotions throughout the day Why small, manageable changes can create long-lasting results A Kinder Question to Ask Yourself After overeating, it's easy to respond with: "Why did I do that again?" But the tone behind that question matters. Instead of asking from a place of anger, disappointment, or judgment, Nan recommends becoming a curious detective. Gently explore what was happening before you reached for the food. Were you stressed? Lonely? Exhausted? Overwhelmed? Still carrying the pressure of your workday? Or were you trying to extend a happy or comforting feeling? The goal isn't to excuse what happened. It's to understand it—because understanding gives you an opportunity to respond differently next time. Try This Simple Emotional Check-In Choose something you already do several times a day, such as: Turning on the kettle Washing your hands Filling your water bottle Walking into the kitchen Use that familiar action as a reminder to pause and ask: "How am I feeling right now?" You don't need the perfect answer. Simply noticing whether you feel good, unsettled, pressured, or overwhelmed can help you recognize and support your emotions before they build into an intense nighttime urge. As Lynne and Nan discuss, it's often the smallest steps—repeated consistently—that begin creating meaningful change. Free Resources From Nan Saysana "I Just Ate Dinner. Why Do I Want More?" In this free masterclass, Nan explores why you may still want food after dinner and how you can begin going to bed without the familiar regret. Register for Nan's free masterclass "How to Stop Eating Everything After Dinner" Download Nan's free guide featuring her system for addressing nighttime binge eating. Download Nan's free guide Meet Nan Saysana Nan Saysana is a life and weight loss coach and a Havening Techniques® practitioner who helps women end the cycle of binge eating and feel more comfortable and confident around food. Having struggled with food herself, Nan understands the guilt, shame, and loss of self-trust that can accompany binge eating. She now helps women explore the emotions and thought patterns beneath their food urges so they can enjoy foods—including chocolate—without fear. Nan lives in Paris and believes meaningful change can be simple, kind, and long-lasting. Connect With Nan Website: Milo Binge Fix Instagram: Nan Saysana Coaching LinkedIn: Nan Saysana Facebook: Nan Saysana YouTube: Nadège Saysana Coaching — @nadegesaysanacoaching Connect With Lynne Imagine not having to figure out midlife on your own anymore.

Immerse yourself in gentle river sounds for deep relaxation, restful sleep, and peaceful meditation. This soothing ambient nature soundscape helps calm your mind, reduce stress, and create a tranquil atmosphere for focus and mindfulness.

Morning Breaths of Quiet Trust — A Quiet Moment Meditation for Beginning GentlyA gentle morning meditation rooted in quiet trust and mindful breathing. This 4-hour guided experience invites you to begin your day with softness, presence, and a deep sense of inner peace.Perfect for: Morning meditation, mindful breathing, gentle awakening, trust-building, quiet reflection.Produced by HustleStudios Podcast Network.DISCLAIMER

Feeling Not Good Enough? Listen to This Before You Sleep  If you're feeling not good enough, worn out, or weighed down by the day, this gentle guided meditation is here to keep you company. You'll be invited to: - Reflect on your day with kindness, not criticism - Notice and name how you're feeling, without trying to fix or force anything - Sense where emotions live in your body, with curiosity and care - Gently lay down the stories you tell yourself about your worth - Rest into the soothing reminder: *I am enough, exactly as I am You can listen lying down in bed or seated comfortably as you wind down for the night. This practice is especially supportive if you're feeling overwhelmed, misunderstood, or simply in need of a soft place to land before sleep. Chapters 0:00 Welcome & setting the scene (end of day reflection) 0:38 Noticing how you really feel tonight 2:05 Naming emotions & where they live in your body 4:10 Gently putting down the stories about your worth 5:35 "I am enough" – soft, reassuring affirmations 7:10 Full body relaxation from head to toe 9:27 Quieting the mind & closing: "You're going to be okay" About Lauren Ostrowski Fenton Lauren Ostrowski Fenton is a meditation teacher, yoga instructor, counselor, and Positive Behaviour Support Practitioner based in South Australia. She holds: - An Honours degree in Anthropology - A Master's degree in Counselling - And has begun a second Master's degree in Disability Leadership (Developmental Educator), with the aim of working as a developmental educator Lauren blends her academic background in anthropology, counselling, and disability leadership with lived experience and years of teaching meditation. Her work focuses on nervous system regulation, grief, resilience, and self‑compassion, offering practical, trauma‑aware support for everyday life. --- Support Lauren's Work & Listen Elsewhere If this meditation supports you and you'd like to say thank you, you're warmly invited (only if you're able and it feels right) to support Lauren's work: - One‑off donations via PayPal You can make a one‑off contribution here: http://paypal.me/Laurenostrowski - Patreon – ongoing support & extra content Support Lauren's work and access additional practices and updates: https://www.patreon.com/cw/laurenostrowskifenton - Insight Timer – listen to more of Lauren's meditations https://insig.ht/DqxPBTt624b Your listening, your presence, and any form of support—financial or otherwise—are deeply appreciated.  Original vocals and video by Lauren Ostrowski Fenton copyright © 2026

Original Air Date: 8/1/2026 Episode Number: 470Episode SummaryThree topics this week. Dan opens with a paint science segment answering a listener question about urethane and enamel -- two words that appear constantly on paint labels and mean different things than most people assume. Then a full two-segment deep dive on moss and lichen: first, how to safely remove them from different types of siding, and then a step-by-step walkthrough of how Dan cleaned his own roof, what products he used, and what the warnings are. He closes with a quick listener question about painting over old glossy trim in a pre-1978 home.Timestamps[00:00] -- Show Intro and Promises[02:28] -- Paint Science: Urethane vs. Enamel[07:38] -- Choosing the Right Paint[09:56] -- Moss and Lichen Overview[10:35] -- Siding Segment Setup[11:06] -- What Moss and Lichen Are[12:43] -- Cleaning Brick and Masonry[15:09] -- Cleaning Wood Safely[16:56] -- Vinyl, Stucco, and Pressure Tips[18:27] -- Protecting Plants[19:22] -- Roof Segment Begins[20:02] -- Why Remove Roof Growth[20:14] -- Roof Damage Explained[21:52] -- Dan's Roof Wake-Up Call[23:48] -- Kill It, Don't Scrape It[24:12] -- Hire Out or DIY?[25:03] -- Best Cleaners Compared[29:20] -- Prep and Protect Plants[30:53] -- Rinse, Brush, and Apply[33:58] -- Results and Safety Warnings[36:41] -- Listener Q: Glossy Trim[37:57] -- Lead, Adhesion, and Primer[39:40] -- Wrap UpUrethane vs. Enamel: A Plain-English Explanation [02:28]A listener wrote in puzzled by the word urethane showing up everywhere -- waterborne urethanes, urethane-modified acrylics, polyurethanes -- and wanted to know whether it means something specific or just marketing. He also asked which is more durable, urethane or enamel, and which he should be reaching for.The short answer: urethane and enamel are not competing terms. They describe different things entirely.Paint basics. Every can contains pigment (color and hiding), liquid (what lets you apply it), and resin -- the binder. As paint dries and the liquid leaves, the resin and pigment form the paint film. The resin has enormous influence over how the finished coating behaves: hardness, flexibility, adhesion, resistance to moisture, cleaning, and abrasion.What urethane means. Urethane isn't an extra scoop of durability added to the can. It's a type of chemical connection that can be built into the resin structure itself. When a resin contains many of those connections, it's called a polyurethane. That chemistry is associated with toughness, abrasion resistance, and resistance to cleaners -- which is why you see the word on products for cabinets, doors, railings, and floors.What enamel means. Traditionally, enamel meant an oil-based product with a hard, smooth, glossy finish -- the go-to for doors, trim, and metal. Today it's used more broadly. You can buy acrylic enamels, waterborne enamels, and urethane enamels. An enamel can absolutely use urethane chemistry. They're not opposites.The analogy. Asking which is more durable, a urethane or an enamel, is like asking whether a pickup truck is better than a diesel engine. One describes the vehicle type. The other describes the technology inside. You can have a diesel pickup, just like you can have a urethane enamel.The practical takeaway. For an ordinary bedroom wall, don't hunt for urethane -- just get good washability and the right sheen. For cabinets, doors, or railings, an enamel built for those surfaces makes sense, and it may well use urethane chemistry. For a wood floor, get a polyurethane specifically designed for foot traffic. For exterior siding, hardness isn't even the main priority -- flexibility, adhesion, and weather resistance matter more. The product's intended use matters more than the words on the label. Stop into any RepcoLite, tell them what you're painting and what kind of abuse it'll take, and they'll sort it out.Moss vs. Lichen: What You're Actually Looking At [11:06]Before cleaning anything, it helps to know what you're dealing with, because moss and lichen behave differently from the algae and mildew covered last week -- and they have to be handled differently as a result.Moss is the green fuzzy stuff -- little soft pillows of growth, kinda charming, definitely not good for your house or roof. It grips whatever it's growing on and holds moisture against the surface.Lichen is stranger and tougher. It looks almost painted or glued on -- flat, crusty patches or small leafy, ruffled growths. It can be gray-green, orange, chalky white. Lichen is actually two organisms living together: a fungus that builds the structure and grips the surface, and an algae that makes the food. Together they can live almost anywhere and attach with a grip that's very hard to break. That's the core reason they need their own conversation -- algae and mildew are essentially films sitting on the surface. Moss and lichen are anchored into the surface, into the pores of brick, the grain of wood, down into mortar. Removing them incorrectly can cause more damage than leaving them.Cleaning Moss and Lichen Off Siding [12:43]Brick and masonry. Gently knock off the thickest mounded moss first -- but gently is the word. Plastic scraper, wooden edge, or a stiff-but-not-metal brush. No wire brushes on brick, especially older or softer brick. Nothing mounted on a power tool. Working through the harder outer face of the brick exposes the softer material underneath, which holds moisture longer and becomes even more vulnerable to freeze-thaw damage. You can create next year's problem while cleaning up this year's.After removing loose material, treat remaining moss and lichen with a cleaner labeled for both the growth type and the surface. Wet & Forget is a popular spray-and-leave option -- apply it, leave it alone, and rain carries away the dead material over weeks or months. Make sure whatever you use is designed to kill moss and lichen, not just clean the surface.Wood. Be careful with straight chlorine bleach on bare or weathered wood -- it breaks down lignin, the natural binder in the wood fibers, and can leave cedar blotchy and damaged in ways that don't reverse. Sodium percarbonate (oxygenated bleach -- essentially OxiClean) is gentler on wood and on nearby plants. Soft brush, go with the grain, low pressure, no wire brush.Vinyl and aluminum. More forgiving -- growth doesn't anchor as deep on non-porous surfaces. Soft nylon brush or cloth with a cleaner labeled for that siding type, let it sit, gentle scrub, rinse. Don't spray upward under the laps.Fiber cement. Check the manufacturer's guidance. Keep it gentle and low pressure.Stucco and EIFS. Porous and on the brittle side -- soft wash, right cleaner, low pressure. Older synthetic stucco (EIFS) is especially risky; aggressive washing can force water behind cracks and joints. If the surface is already cracked or failing, call a professional.Plants. Wet down all landscaping before starting. Cover sensitive plants with light plastic, but get it off quickly -- they'll cook under it. Rinse everything again when you're done.Why You Can't Leave Roof Moss and Lichen Alone [20:02]Moss growing thicker around the edges of shingles interferes with drainage and can cause shingles to lift or deteriorate -- creating openings for water to get in. That alone is a good enough reason to deal with it.Lichen is worse on a roof than on siding because it attaches directly to the protective granules on the shingles and can cause irreversible damage as it grips and eventually pulls them loose. There's also a curb appeal issue: moss and lichen-covered roofs read as neglected or failing, whether or not that's actually true.Dan put off dealing with his own roof growth for a couple of years, telling himself it wasn't a big deal. A roofer from Sheriff Goslin Roofing -- who came out to assess the roof's lifespan -- pointed out that the moss and lichen were actively taking years off the roof by pulling granules and giving moisture more places to work. That's what finally prompted action.Hire Out or DIY? [24:12]Before getting into the process, Dan makes the case for hiring it out -- because for a lot of people, that's the right answer. There are companies that specialize in roof and exterior cleaning. If the roof is steep, high, difficult to access, or if heights aren't your thing, hiring a professional is absolutely the right call. A fall is a lot worse than a moss problem.If you're still planning to do it yourself, read on.Cleaner Options for Moss and Lichen on Roofs [25:03]Wet & Forget. Apply per label directions and leave it. The treatment kills growth over time, and rain carries the dead material away over the following weeks and months. No rinsing, no aggressive follow-up. Depending on your roof pitch and setup, you may be able to apply most of it from a ladder or even the ground -- though you have to be very careful not to force water up under shingles at the wrong angle. Dan's roofer confirmed his customers have had good results with it.Oxygenated bleach / sodium percarbonate (essentially OxiClean). This is what Dan used. Mix approximately one pound of oxygenated bleach per two gallons of water. Apply with a pump-up garden sprayer. This is gentler on plants and on...

Unanswered Prayers and the Treasury of Jewish Tears The Message of Parashat Va'etchanan We are continuing with the theme we started yesterday—a central message from Parashat Va'etchanan. Moshe Rabbeinu prayed to enter Eretz Yisrael and was not answered. This gives us chizuk (encouragement): when we pray and feel we are not being answered, it does not mean our prayer was wasted. We are no different than Moshe Rabbeinu. Rav Aryeh Levin and the Widowed Woman Rabbi Feuer brings down a beautiful story about Rav Aryeh Levin, a man of rare compassion and sensitivity. Once, a distraught, recently widowed woman came to him, crying uncontrollably. All his efforts to console her were to no avail. Finally, the widow said she would accept consolation if he could answer one question: "Please tell me: what happened to all my tears? I prayed and prayed for my late husband. I recited chapter after chapter of Tehillim and shed thousands upon thousands of tears. My very soul flowed into those tears. Where are they? Were they all wasted?" Gently, Rav Aryeh Levin replied: "After 120 years, when you leave this world and ascend to the Heavenly Tribunal, you will see how meaningful and precious your tears were. You will discover that Hashem Himself gathered them, counted every single teardrop, and treasured it like a precious gem. There is a beautiful line that Sephardim say in Selichot: העבר חטאתי אלהי ישועתי וגם את דמעתי שימה בנאדך ('Forgive my sins, God of my salvation, and place my tears in Your flask.') This based on a pasuk in Tehillim(56:9) נֹדִי סָפַרְתָּה אָתָּה שִׂימָה דִמְעָתִי בְנֹאדֶךָ הֲלֹא בְּסִפְרָתֶךָ : "You Yourself have counted my wanderings; place my tears into Your flask—are they not recorded in Your book?" The Gemara comments on this pasuk : "Whoever sheds tears over [the passing of] a virtuous person, the Holy One, Blessed be He, counts them and stores them in His treasure house, as it is stated: 'You Yourself have counted my wanderings; place my tears in Your flask, are they not in Your book?'" (Shabbat 105b) God has a flask where He places every Jewish tear. You will discover that whenever a harsh decree loomed over the Jewish people, one of your tears came and washed the evil away, making it null and void. Even a single sincere tear is a source of salvation." Hearing this, the woman burst into a fresh flow of tears—no longer tears of sorrow and grief, but tears of courage and hope. The "Tefillah Bank" and the Power of Unanswered Prayer The Sefer Chasidim teaches that prayers that go unanswered enter a "tefillah bank." We often view an unanswered prayer as if it were thrown in the garbage, but it is actually deposited in a celestial bank to be used later. It may even work for you in ways you don't yet see. The Chazon Ish and the Returned Generation Rav Yitzchak Scheiner zt"l (Rosh Yeshiva of Kamenetz Yerushalayim) spoke in the Deal Shul on Tisha B'Av many years ago, following Rav Matisyahu Salomon zt"l . Rav Matisyahu had spoken about the remarkable spiritual renewal of the Jewish people that we are witnessing today. Rav Scheiner shared how those words struck a personal chord, recalling his own journey from public school to becoming the Kamenetz Rosh Yeshiva. He shared the following story: In 1950, the Chazon Ish asked Rav Galinsky to keep an eye on a young bochur who had left his non-religious kibbutz to learn at the Ponevezh Yeshiva in Bnei Brak. Rav Galinsky noticed this was not an isolated case; there was a steady stream of young men returning to Yiddishkeit. Rav Galinsky asked the Chazon Ish: "Why do you suppose so many children are coming back to Yiddishkeit today, leaving behind the lifestyle of their non-committed parents?" The Chazon Ish answered: "The generation that left Yiddishkeit came from religious parents. Those parents saw what was happening to their children and—for whatever reason—could not stop them. They cried lonely, bitter tears. They prayed and they fasted, but it was too late to stem the tide. However, Hashem does not forget a Jewish tear. If those sincere tears did not save their own children, they were preserved to help their grandchildren and great-grandchildren. That is why these children are returning today—because Hashem never forgets a tear." A Personal Reflection: The Legacy of a Teardrop I will share something on a personal note as well. Many years ago, in the early 1980s, I met a great Rabbi—Chacham Abraham Raful (the uncle of Chacham Yosef Raful shlit"a from Ateret Torah). He was in his 90s at the time. When he heard my last name was Sutton, he asked, "Are you related to Abraham Sutton?" That was my great-grandfather. When I said yes, he told me a story he had witnessed firsthand: "Your great-grandfather lived in Syria, but he would travel to Yerushalayim on occasion. One morning in shul, I noticed he was weeping bitterly during his tefillah. Thinking he had a terrible personal problem, I asked him, 'Mr. Sutton, how can I help you? What's wrong?' He answered, 'Nothing is wrong. But every morning when I recite Birkat HaTorah and reach the words וצאצאנו וצאצאי צאצאנו ( 'our children and the descendants of our children' ), I think to myself: My children I know, and I can guide them to the best of my ability. But my grandchildren and great-grandchildren—what can I do for them? All I can do is cry for them. So that is what I do every morning during Birkot HaShachar.'" Chacham Abraham Raful concluded: "If he has religious grandchildren and great-grandchildren today, it is from those tears." I am living proof—a product of tears shed decades ago that are still working today. And while there were tears that seemingly didn't work immediately for certain family members, in the end, even those who experienced a temporary lapse returned. The spiritual gene was awakened by those prayers. Understanding the Full Impact of Tefillah The Steipler ( Chayei Olam , ch. 28) explains that the question "Why wasn't my prayer answered?" comes from a flawed perspective. We have no idea what would have happened without our prayers. How can we say a prayer wasn't answered when it may have prevented a far worse outcome? The Midrash notes that prayer sometimes accomplishes half: When a decree was issued that all of Aharon HaKohen's children should pass away, his and Moshe's prayers saved two of his four sons. While losing two sons was a horrific tragedy, the prayer mitigated a harsh decree and saved the remaining two. Tears with a Delayed Reaction: The 100-Year Siyum Sometimes, tears have a delayed reaction even for the very person they were meant for. (Jewish Observer, Dec. '98, p. 47) A man once made a Siyum Mishnayos on Shas for his father's yahrzeit , marking the 100th anniversary of his father's arrival in America. He retold the trials his family faced and how the "Goldene Medina" (America) had eroded their Yiddishkeit. He was the youngest of nine children, and his eight older siblings had already severed their connection to Yiddishkeit. His father's last hope was him—Mordechai. On his 16th birthday, Mordechai built up the courage to confront his father before davening : "Papa, I'm not going to Yeshiva College. I'm not going to lay tefillin anymore. I'm not going to shul on Shabbos. I want to be just like my brothers, sisters, and friends." The author recalled: "I raised my hands expecting a slap, but my father stopped and began to plead: 'Motke, du bist die letzte—you're the last one. My last hope. Don't say that. Don't mean it.' I was shocked to hear my father beg. 'Papa, please,' I said. 'I don't want to learn to be a rabbi. I just want to be like everyone else.' 'So don't be a rabbi!' he cried. 'Just stay a good Jew—put on tefillin, keep kosher, keep Shabbos. Don't become like the others. It's enough that I raised eight—I don't need nine! Motke, it's enough already!' My father burst into tears. I hugged him and cried too: 'Papa, please don't cry. It makes no sense to me to be frum, but I'll try.'" For 16-year-old Mordechai, those tears were soon forgotten as he eventually drifted away like his siblings. Decades later, however, the tears returned to him. When his own son wrote to him from Jerusalem saying he had enrolled in Yeshiva Ohr Somayach, Mordechai booked a flight to Israel to talk him out of his "foolishness." But as he prepared to leave, the memory of his father's tears came rushing back—and his heart changed. At the Siyum , he concluded: "On this centennial of my father's arrival in America and on his yahrzeit, I want to say: 'America, you beat us Jews bad, but you didn't win.' And to my father: 'Papa, you were beaten badly, but you didn't lose.' "

Welcome, lovely one. This guided meditation is a gentle nervous system reset, recorded at sunrise in South Australia with the sounds of cockatoos, rosellas, parrots, and kookaburras in the background. You'll be invited to: - Settle your body and soften the jaw, shoulders, and brow - Rest one hand on your belly and one on your heart (or simply imagine them there) - Move between activation and safety using a pendulum-style somatic focus - Practice affirmations such as: "I am here. I am held. I am allowed to feel good." - Explore a calm lake visualization for letting go - Reflect on what is within your control and what is not (the "two bowls" practice) - Choose one small act of change in your life - Visualize golden roots to the earth and a silver thread to the sky, aligning motivation and acceptance - Imagine clear boundaries (a castle and moat) protecting your values - Gently recalibrate your nervous system with golden healing light This practice may support you if you're feeling: - Overwhelmed, anxious, or emotionally flooded - Stuck in people-pleasing or over-responsibility for others - Tired from grief, stress, or life transitions - In need of a calm, steady reminder that you are allowed to feel good, safe, and held Please take what you need, pause where you need, and let this be a soft place to land. 0:00 Opening, settling the body & sunrise birdsong 4:00 Hand on belly and heart – somatic safety & pendulum grounding 10:00 Affirmations – "I am here, I am held, I am allowed to feel good" 16:36 Lake visualization – letting go & CBT-style reframing 24:00 Two bowls: what I can control, what I release & one small act of change 33:20 Abundance, boundaries (castle & moat) & nervous system recalibration About Lauren Ostrowski Fenton Lauren Ostrowski Fenton is a meditation teacher, yoga instructor, counselor, and Positive Behaviour Support Practitioner based in South Australia. She holds: - An Honours degree in Anthropology - A Master's degree in Counselling - And has begun a second Master's degree in Disability Leadership(Developmental Educator), with the aim of working as a developmental educator Lauren blends her academic background in anthropology, counselling, and disability leadership with lived experience and years of teaching meditation. Her work focuses on nervous system regulation, grief, resilience, and self-compassion, offering practical, trauma-aware support for everyday life. Support Lauren's Work & Listen Elsewhere If this meditation supports you and you'd like to say thank you, you're warmly invited (only if you're able and it feels right) to support Lauren's work: - One-off donations via PayPal You can make a one-off contribution here: http://paypal.me/Laurenostrowski - Patreon – ongoing support & extra content Support Lauren's work and access additional practices and updates: *(Add your Patreon link here once you're ready.) - Insight Timer – listen to more of Lauren's meditations https://insig.ht/DqxPBTt624b Your listening, your presence, and any form of support—financial or otherwise—are deeply appreciated. Original vocals and video by Lauren Ostrowski Fenton copyright © 2026 #NervousSystemReset #GuidedMeditation #SomaticHealing

Hello, Beautiful...I'm so grateful you're here with me. Anxiety softens when you create space for safety, compassion, and calm within yourself. This soothing affirmation meditation helps ease racing thoughts, reduce stress, and support emotional balance throughout your day. Perfect for anxiety relief, mindfulness, relaxation, nervous system support, and inner peace. Love,

Take a moment to connect with your body and make space for difficult emotions with compassion and care. This embodiment practice is guided by Lyla June Johnston, a Diné musician, scholar of Indigenous land management, and community organizer.How To Do This Practice:  Ground yourself in the present: Find a comfortable seated position and take four slow, deep breaths. Notice the feeling of your body supported by the chair or the floor, bringing your attention fully into the present moment. Reflect on a difficult truth: Gently bring to mind a challenging truth—such as the lasting impacts of colonization or another painful reality. Approach it with curiosity rather than judgment, allowing yourself to stay present instead of becoming overwhelmed. Notice where your emotions live in your body: As you reflect, pay attention to your physical sensations. You might notice tightness in your chest, heaviness in your stomach, warmth in your heart, or another sensation. Simply observe where your emotions show up. Hold your feelings with compassion: Rather than pushing difficult emotions away or getting lost in them, imagine holding them with the same care you would offer a crying child. Let each feeling be seen, heard, and acknowledged without trying to fix it. Replace shame with love and solidarity: If guilt or shame arises, gently set it down. Instead, invite feelings of compassion, hope, and connection. Consider one way you can move toward repair, understanding, or solidarity—even if it's simply bearing witness with an open heart. Return to the present with intention: Bring your awareness back to your breath, your body, and your surroundings. Relax your shoulders, soften your muscles, and take four more deep breaths. As you finish, carry forward an intention to meet difficult truths with courage, love, and compassionate action. Scroll down for a transcription of this episode.Today's Happiness Break Guide:LYLA JUNE JOHNSTON is the founder and Dean of Instruction at The Rehuman School.Learn about Lyla June Johnston's work: https://www.lylajune.com/Related The Science of Happiness episodes:  How to Feel Less Lonely and More Connected: https://tinyurl.com/2s3tbchdWhen It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtvAn Awe Walk Through History and Possibility: https://tinyurl.com/mr3arrbcRelated Happiness Breaks:A Meditation on the Uniqueness of Your Own Voice: https://tinyurl.com/36x3fbk7A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2cOur Deep Interconnectedness: https://tinyurl.com/y2epxyxnWe'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/3v76jcs8

One topic that comes up time and time again is food. As dog owners, we all want to feed our dogs the very best, but with so many options on the market, it can be hard to know what's actually good for them. You've probably heard terms like raw, air-dried, fresh and gently cooked, but what do they really mean? And is one actually better than another?Today we're taking a closer look at the science behind gently cooked dog food. We're talking about what it is, how it compares to kibble and raw feeding, whether it's suitable for all dogs, and the real health benefits owners are seeing after making the switch. We'll also chat about allergies, sensitive stomachs, transitioning from kibble, and whether feeding fresh food really has to cost a fortune. These topics align with the planned discussion points for this episode. Joining me today is veterinarian & Founder of 5 Hounds, Dr Will, who has spent years helping dog owners better understand the role nutrition plays in their dog's overall health and wellbeing. I'm looking forward to diving into this conversation because I know so many of you have questions about what's really in your dog's bowl.Find 5 hounds range here https://5hounds.com.au/ About 5 HoundsDr. Will Maginness is a veterinarian and founder of 5 Hounds, a premium Australian fresh dog food brand offering gently cooked, human-grade meals. Drawing on his clinical experience, Will started 5 Hounds to give dog parents a real alternative to ultra-processed kibble, working with local Australian farming partners and bringing a vet's perspective to conversations on raw and gently cooked nutritionFollow on Insta https://www.instagram.com/5hounds.bydrwill/Follow on Facebook https://www.facebook.com/5houndsbydrwill 

Start your morning by opening your heart and mind with the power of gratitude. This guided meditation walks you through breathwork, a heart-centered gratitude practice, and gentle visualization designed to shift your mindset before the day gets a chance to affect you...leaving you calmer, more grounded, and more open to the good already moving toward you. Most mornings get handed over to notifications, to-do lists, and yesterday's leftover stress before you've even had a chance to choose how you want to feel. This meditation is the alternative. A few quiet minutes spent here, and you're starting your day from gratitude and openness instead of urgency... a small but powerful shift that, practiced daily, changes far more than just your morning. This meditation guides you through: - Deep, grounding breathwork to release tension and calm your mind - A heart-centered gratitude practice that turns appreciation into a felt experience, not just a thought - Gently releasing self-doubt and limiting beliefs that block you from receiving good things - Guided visualization to help you feel abundance, ease, and positive energy as already present in your life - Closing affirmations to anchor gratitude and openness as your new baseline Make this part of your morning routine...listen while you're still in bed, making coffee, or getting ready for your day. Be sure to listen all the way through for the full experience. The more consistently you return to it, the more naturally gratitude and abundance start to feel like your default state, not something you have to reach for. #gratitude #meditation #morningmeditation Check out the Wake Me Up Mindset Coach app: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://studio.com/wakemeup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. You get: Full Access to the WMU catalog; a personal growth plan based on my guidance and coaching; simple, daily tasks (5-10 minutes a day) to guide you through your own personal transformation; your plan evolves with you as you and your life change. It's the most effective way to digest the content in Wake Me Up for creating personal change! Get ad-free access to the entire WMU catalog + bonus content by joining the WMU Premium Feed. Grab a 7-day free trial of Wake Me Up premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://goodpeoplestuff.supercast.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ About Wake Me Up Wake Me Up is the # 1 guided morning routine podcast. Our guided morning wake ups offer affirmations, mindfulness, meditation, yoga, and motivation specifically designed to help you get out of bed and start your day with a positive mindset. Stop pressing the snooze button all morning long, and turn on an episode of Wake Me Up instead. You will be happier and more successful at everything in life because of it!   I make this channel to serve you. Part of that is creating tools like journals and courses to dive deeper into certain topics, all of which you can find here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://stan.store/goodpplstuff⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow Wake Me Up on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Amazon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podchaser⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Say hi or request an episode at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.wakemeuppodcast.com/contact⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. See visual guides for the yoga and stretches in WMU episodes at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.wakemeuppodcast.com/stretches⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. **Only partake in the physical movements suggested in Wake Me Up episodes if you are physically able and in safe surroundings. All movements are done at the individual's own risk. Be safe, and always consult a doctor if you have any questions or concerns.** Have a wonderful day

On the pod today, we're discussing a question from a sweet listener who wrote in and asked: "I know in order to find peace with food and fully embrace recovery, I must increase my food intake and my portion sizes. However, I'm truly anxious and scared every time I think about this. How do I stick with it and make it a habit that builds momentum?" Sis, I adore this question — because I have been right there. If you're terrified to even think about increasing your portions, or you feel like you're already at capacity, I want you to know: you are right where you need to be listening to today's episode. It's okay to be afraid — you're about to do something brave We've been programmed by a culture where less is more. Dressing on the side. Don't drink your calories. You don't need those carbs. Everything is elimination, elimination, elimination. So of course it feels scary to go the other direction. When my dietitian first handed me my meal plan, I looked at it and thought, there is no way in H-E-double-hockey-sticks. Every fear flooded in. But here's the truth: it's okay to be afraid, because you're about to do something that is going to bring you future joy. This takes courage. And your future self is looking back at the you sitting here right now saying, "Yes, girl. You're going to rock this recovery thing." Step 1: Understand your resistance When you think about adding more to your day, what actually comes up? Fear of weight gain? Anxiety that you'll lose control and never stop? A flood of old rules — when would I fit that in, what would I choose, I can't have this if I have that? That's just your brain spinning. See yourself in that place without judgment — because the resistance shows up precisely when you're about to embark on something amazing. It's okay to be scared and still do the dang thing. Fear is what keeps the cycle going: heaviness → restriction → overwhelm → shame → right back where you started. The way out is building new dominant pathways in your mind — and that starts with what you practice on repeat. Step 2: Know the truth about nourishment Don't just tolerate the idea that eating more is "better" — coach yourself on why. Adequate nutrition supports healing for your organs, your muscles, your skin, your hair. It fuels the basics — breathing, circulation, digestion. It regulates hormones that directly impact your mood and health. It armors up your immune system and protects your bones for the long haul. This isn't about shame for lost time, sis. It's about the reframe: "This is what I'm doing for my future self, because my body deserves this level of healing." And swap the mindset: instead of more food = weight gain, try "I'm finally supporting my body's natural regulation. My body is learning to trust me, and I'm learning to trust it." Food is medicine. It's a non-negotiable — stop making it optional. Step 3: Practical ways to gently increase Work with a dietitian. I'll say it plainly: I'm a certified health coach, not a dietitian — and the single best move for portions and meal planning is a professional who specializes in this. They can help with visual aids, adequate-meal guidance, and the "plate distortion" that makes it hard to even know what a normal portion looks like. If you don't have one yet, finding one is worth it. Go gradual and small. Don't overhaul every meal at once. Pick one small, consistent addition and honor it — then build week after week. Small steps compound. Make it a game. Can I add a little more of this? A little something extra there? Each tiny win proves to your mind that you're capable — and that empowered feeling builds real momentum. Add variety. If your meals or meal times are rigid, gently challenge it. Try a different lunch. Add something new in a gap in your day. What's one thing you could commit to this week? Create a mindful eating environment. Eat where you feel safe, supported, and connected — not rushed, watched, or on the go. Set healthy boundaries where you need them. Get accountability. Tell a loved one your plan for tonight and ask them to hold you to it. Or let someone you trust support you at mealtimes. This is also exactly what a coach is for. A few lines from the episode "It's okay to be afraid, because you're about to do something that is going to bring you future joy." "Fear will keep you stuck in the cycle. Courage — small, gradual courage — breaks it." "My body is learning to trust me, and I'm learning to trust it." "Food is medicine. Stop making it optional." "It's okay to not be feeling it — and it's still okay to do it." Your one thing this week Decide on your increase. Ask yourself: "What is the one thing I'm going to choose that will prove to myself that I'm capable?" Then go do it — gradually, small, and committed. Ask "how can I care for my body today?" and follow through. Connect with Lindsey:

You may have heard a lot about nervous system regulation and its role in helping you prevent emotional and behavioral chaos while finding inner peace. You may even have tried some tools to reduce stress and create more internal calm but didn't find much lasting relief. In truth, it can take a lot of practice to rewire our bodies and brains in lasting ways, especially when negative patterns have been in play for years or decades. Yet because dysregulation is at the root of many issues from mood disorders to chronic anxiety, any shifts we make for the better can also benefit our partners, children, and families. Today, we're joined by a leading expert, Dr. Roseann Capanna-Hodge, who will guide us on the path of lasting change and healing. Dr. Roseann is a leading expert in emotional and behavioral dysregulation and creator of e CALMS Dysregulation Protocol and Regulation First Parenting.Topics discussed include trauma, healing, mental health, anxiety, ADHD, neurotypical, neurodivergent, kinesthetic learning, nervous system, parasympathetic nervous system, autonomic nervous system, breathwork, meditation, parenting, children, family, intergenerational patterns, generational emotional wealth, and positive reinforcement.Please note that this episode contains sensitive material; listener discretion is advised.Emergency Assistance Details: If you or someone you know needs immediate support, please call your emergency services. In the US, 24/7 help is available by calling "911," "988" (Suicide and Crisis Hotline), or SAMSA (Substance Abuse and Mental Health Services Administration) at 1-800-662-HELP (4357). As applicable, additional resources may be provided in the show notes.Non-Emergency Online Mental Health Information: https://www.nami.org/support-education/nami-helpline/and https://odphp.health.gov/myhealthfinder/healthy-living/mental-health-and-relationshipsConnect with Dr. Carla Manly:Website: https://www.drcarlamanly.comInstagram: https://www.instagram.com/drcarlamanly/Twitter/X: https://www.twitter.com/drcarlamanly/Facebook: https://www.facebook.com/drcarlamanlyLinkedIn: https://www.linkedin.com/in/carla-marie-manly-8682362b/YouTube: https://www.youtube.com/@dr_carlamanly_imperfect_loveTikTok: https://www.tiktok.com/@dr_carla_manlyBooks by Dr. Carla Manly:Joy From Fear: Create the Life of Your Dreams by Making Fear Your Friend Date Smart: Transform Your Relationships and Love Fearlessly Aging Joyfully: A Woman's Guide to Optimal Health, Relationships, and Fulfillment for Her 50s and Beyond The Joy of Imperfect Love: The Art of Creating Healthy, Securely Attached Relationships Imperfect Love Relationship & Oracle Card Deck by Dr. Carla Manly:Etsy AmazonConnect with Dr. Roseann Capanna-Hodge:Website: www.drroseann.comInstagram: https://www.instagram.com/drroseann/Facebook: https://www.facebook.com/DrRoseannCapannaHodge/Facebook Group: https://www.facebook.com/groups/naturalparentingsolutionsYouTube: https://www.youtube.com/DrRoseannPodcast: www.drroseann.com/podcastLinkedIn: https://www.linkedin.com/in/roseanncapannahodge/Dysregulated Kids: https://dysregulatedkid.com/Love the show? Subscribe, rate, review, and share! https://drcarlamanly.com/

Why do we feel the need to play small in our lives? What keeps us from sharing our gifts and living in our fullness? It turns out that the nervous system impacts our expression more than we might have realized. We're wired for survival and safety, so stepping outside of the box, even to take a healthy risk, feels deeply dangerous. Knowing this, is there a way to expand oneself while also acknowledging the human need to stay protected? As we wander through the forest, consider your own narrative. Have you chosen to stay hidden? If so, are you ready to emerge into the fullness of who you came here to be? What am I reading?Shadow of Night by Deborah Harkness (Book 2: The All Souls Series)https://bookshop.org/a/111301/9780143123620The Black Bird Oracle Deckhttps://bookshop.org/a/111301/9780593976227The Book of Ritual Baths: A Guide to Spiritual Cleansing and Renewal by Chanda Parkinsonhttps://bookshop.org/a/111301/9780738780139https://bookshop.org/shop/witchywomanwalkingWhat's playing on repeat?Tom's Diner by Suzanne Vega What's for dinner? Black Bean Burgers Ingredients2 cans black beans, drained, rinsed, and patted dry1 Tablespoon extra virgin olive oil3/4 cup finely chopped bell pepper1 cup finely chopped yellow onion 3 garlic cloves, minced 1.5 teaspoons ground cumin1 teaspoon chili powder1/2 teaspoon garlic powder1/4 teaspoon smoked paprika1/2 cup bread crumbs 1/2 cup feta cheese2 large eggs 1 Tablespoon Worcestershire sauce2 Tablespoons ketchup, mayo, orBBQ saucepinch salt + pepperInstructions:Preheat oven to 325°F (163°C). Spread beans evenly onto a lined baking sheet and bake for 15 minutes until slightly dried out.Meanwhile, sauté olive oil, chopped pepper, onion, and garlic over medium heat until peppers and onions are soft, about 5-6 minutes. Gently blot some of the moisture out. Place in a large bowl or in a food processor with the remaining ingredients (cumin, chili powder, garlic powder, smoked paprika, bread crumbs, cheese, eggs, worcestershire, ketchup, salt, and pepper). Stir or pulse everything together, then add the black beans. Mash with a fork or pulse the mixture, leaving some larger chunks of beans.Form into patties, about 1/2 cup of mixture each, about 3/4-inch thick.Place patties on a parchment paper-lined baking sheet and bake at 375°F (191°C) for 10 minutes on each side, 20 minutes total.Serve with your favorite toppings. Enjoy!Hibiscus Tea CoolerIngredients:2 cups hot water1 individual hibiscus bag tea5 cherries, halved1-2 leaves fresh basilicenon-dairy-creamerInstructions: Add tea bag to hot water.Let steep 5 minutes.Place in fridge to let cool.Take glass and add cherries and basil.Add a handful of ice.Pour cooled tea over ice.Pour a little of your favorite nondairy creamer on top. Stir. Enjoy! Why Playing Small is a Modern Epidemichttps://www.catherineplano.com.au/why-playing-small-modern-epidemic/Deborah Harkness: My "get through the season with joy" playlist https://deborahharkness.com/my-get-through-the-season-with-joy-playlist/The Hearth: Join Today!https://thehearth.circle.so/c/invitiationEmail: witchywomanwalking@gmail.comSupport the show

My dear friends, pray draw a little closer to the fire and prepare yourselves for an evening of dark mystery and Hammer Horror excellence. This week on the Scary Spirits Podcast, hosts Karen and Greg commemorate the anniversary of the theatrical release of the classic 1971 Hammer Films masterpiece, Hands of the Ripper, which first shocked audiences on July 15, 1972 in the United States. With the careful examination of devoted horror historians and the enthusiasm of true connoisseurs of the macabre, Karen and Greg delve into this chilling tale inspired by the sinister legacy of Jack the Ripper. Together, they explore the film's haunting atmosphere, memorable performances, Victorian-era terror, and the unique place it occupies within the celebrated Hammer Horror canon. Naturally, no investigation into such dark proceedings would be complete without proper refreshment. As the shadows lengthen, our hosts raise a glass of the appropriately themed “Bloody Dark & Stormy” cocktail, a devilishly delicious concoction crafted to complement the film's brooding mood and blood-soaked mystery. Whether you are a lifelong admirer of Hammer Horror films, a collector of classic British horror cinema, or simply searching for your next horror movie podcast, this episode offers an entertaining journey into one of Hammer’s most intriguing and underrated gems. Join us for a captivating discussion filled with suspense, horror history, and spirited cocktails as we celebrate Hands of the Ripper—a film that continues to cast a long and unsettling shadow over the genre more than five decades later. Bloody Dark & Stormy Cocktail • 2 oz Dark Rum (like Goslings Black Seal)• 4 to 5 oz Ginger Beer• 1/2 oz Fresh Lime Juice• The Ripper Twist: A heavy splash of Grenadine or Crème de Cassis (blackcurrant liqueur) Instructions: Fill a tall glass with ice. Add the ginger beer and lime juice. Gently float the dark rum on top to create a “storm cloud” effect. To finish, slowly drizzle the grenadine or cassis directly over the top—it will sink through the dark rum layer like a thread of blood. A Brief Synopsis: As a young child, Jack the Ripper’s daughter witnesses him kill her mother. As a young woman, she carries on the murderous reign of her father. A psychiatrist tries to cure her with tragic consequences. Some of the topics discussed and highlights of this episode include: We learn about the history of “stag” parties. Dr. Karen tells us a little bit about Sigmund Freud. St. Paul’s Whispering Gallery is discussed. Dr. Karen tells us what o do if you are run through with a sword. Our rating of the film: This movie was OK. It took us 3 cocktails to get through it. Take our online survey! We want to know more about you! Please take our survey. All questions are optional and you can remain completely anonymous if you prefer. Tell us what you like or would like to hear more of! All music on the Scary Spirits Podcast is provided by the band “Verse 13”. Please check them out. You can listen to all their music on their Bandcamp page. Get social with us! Connect with us on Facebook and Instagram Subscribe on YouTube to watch Greg attempt to make all the featured cocktails Follow @ScarySpiritsPod Questions, comments or suggestions? Shoot us an email at info@scaryspirits.com As an Amazon Associate, we may earn a small percentage of qualifying purchases through our links.

Robot diapers. E'erybody shatting themselves. Goshdarn Pina Coladas. See omnystudio.com/listener for privacy information.

This lemon pudding never gets boring – it's tangy and vibrant, light and soft in texture. A great way to take advantage of in-season lemons and use up any less-than-fresh yoghurt. Waste not, want not! Makes 4 ramekins or one larger pudding Ingredients 2 tbsps. butter, softened ½ cup sugar Zest from two lemons Juice of one lemon 2 heaped tbsps. flour 2 large eggs (or 3 small), separated 1 ¼ cups plain yoghurt (stale is ok) Whipped cream to serve Zest to serve Method Preheat the oven to 160C. Grease four individual ramekins/soufflé dishes (or one medium sized ceramic dish) liberally with butter. Cream the butter and sugar, then stir in zest and lemon juice, flour, and egg yolks. Mix well, then add yoghurt and stir to combine. Beat the egg whites until stiff, and gently fold into the above mixture. Gently pour the mixture into your prepared dishes and place these in a roasting dish. Pour boiling water around them, coming to about halfway up the ramekins. Bake for 30-35 minutes (or 50-60 minutes if one large pudding) or until golden and slightly crunchy on top, and spongy with some thick custard-like lemony goo in the bottom. Serve with whipped cream and extra zest. LISTEN ABOVE See omnystudio.com/listener for privacy information.

You Can Keep Going, Gently In this episode of Your Quiet Moment, we explore the quiet power of gentle persistence — the idea that you can keep moving forward without clenching your fists, without running yourself into the ground, and without treating yourself like a machine. If you've been pushing hard and feeling the weight of it, this one's for you. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ SHOW NOTES ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ TIMESTAMPS [00:00] Opening [01:15] Settling In [03:30] The Theme — Part One: Why We Push So Hard [06:45] The Theme — Part Two: What Gentle Persistence Looks Like [09:30] Breathwork [11:00] Affirmations — Part One [12:30] Affirmations — Part Two [14:00] Closing ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ EPISODE SUMMARY We all have seasons where we push ourselves too hard — where rest feels like laziness and gentleness feels like weakness. In this episode, we unpack why we push so hard, what gentle persistence actually looks like, and how to keep going without losing yourself in the process. Includes a guided breathwork practice and eight affirmations about pace, self-compassion, and trust. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ AFFIRMATIONS • I can move at my own pace and still make progress. • My gentleness is not a weakness. It is wisdom. • I am allowed to rest and still be strong. • I trust that my pace is getting me where I need to go. • I choose compassion over criticism when I fall short. • I am doing better than I think I am. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ HOST Your Quiet Moment — A space to pause, breathe, and remember that you matter. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ TOPICS • Gentle persistence • Self-compassion in hard seasons • Why we push ourselves too hard • The courage of softness • Pace and trust • Breathwork for gentleness • Affirmations for self-kindness ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ If this episode helped you, take a moment to share it with someone who needs to hear it. Follow Your Quiet Moment so you never miss a new episode. Leave a review — it helps more people find this space. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ DISCLAIMER This podcast is for educational and inspirational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. If you are struggling, please reach out to a qualified healthcare provider or mental health professional.DISCLAIMER

If your mind has been busy tonight…let it be carried away. Gently… effortlessly…This is your sleep meditation, a calming river into deep sleep. Xo Jody Agard Learn more about your ad choices. Visit megaphone.fm/adchoices

Hosts: Ed Jones (Owner – Nutrition World) & Clint Powell A variety of topics all related to living a healthy life Presented by: Nutrition World www.nutritionw.com Broadcasting from the Nooga Dentistry Studio www.noogadentistry.com Production of: Whitfield Media Group www.vitalhealthradio.com Title: Breakthrough Treatments for C Diff with Guest Dr. Oscar, Kiwi for Bowel Regularity with Julia from Enzymedica [0:00:00] Opening, Banter, and Announcements Ed plugs an upcoming podcast episode on heartburn with Julia from Enzymedica, explaining simple steps to get off PPIs (proton pump inhibitors) safely. MMA fighter sponsor shout‑out Discussion of Chance, an 8–0 MMA fighter who works at Nutrition World's warehouse. Upcoming fight at Camp Jordan in July; Nutrition World is a sponsor. Ed describes Tallow House in Cleveland: Burgers cooked in tallow Sourdough buns, high-quality ingredients Comparison to seed oils, stating tallow is preferable, though any fat can be overdone. Setup for today's show / guests Dr. Oscar – discussing a “revolutionary” next‑generation probiotic based on a super donor / fecal transplant science. Julia from Enzymedica – discussing constipation and digestive enzymes. [0:08:56] Gut Microbiome & Origin of the MET Probiotic Ed reiterates the show's philosophy: better aging means adding strength, clarity, mobility, and energy to existing years. Emphasizes his longstanding passion for the gut microbiome and how cluttered/confusing that field is. Ed welcomes Dr. Oscar and frames the topic as a truly unique/probably revolutionary probiotic advance. Personal story: Ed's father died from C. diff about 20 years ago. C. diff often triggered by antibiotics, then treated with more antibiotics → vicious cycle. Ed wanted to give probiotics/Saccharomyces boulardii; doctor was lukewarm but allowed it. How the product started (C. diff & FMT) – Dr. Oscar Traditional fecal microbiota transplants (FMT): Helpful for C. diff, but risky for immunocompromised patients. Concerns: pathogens, genetic material, and “yuckiness.” Microbial Ecosystem Therapeutics (MET) A company developed an alternative: MET, using a single “super donor”. Process: Select a rigorously screened donor with a healthy microbiome, no gut issues. Extract unique anaerobic bacteria. Use lyophilization (freeze-drying) to remove the fecal material and problematic components, leaving a purified community of bacteria. Result: a blister‑pack capsule containing live anaerobic strains that can engraft in the gut. C. diff trials and efficacy Comparative trials (MET-1 / MET-2) vs. fecal transplants for C. diff: MET formulations performed as well or better than FMT in some outcomes. One MET‑based product has already been used specifically for C. diff. Transition to functional / preventive use The MET company partnered with Designs for Health and Guelph University (Ontario). After years of research and clinical work, they created a five‑strain formulation used in the Designs for Health product. Claim: these five strains regulate roughly 85% of metabolic and immune functions influenced by gut bacteria. [0:14:47] How this Probiotic Differs from Traditional Probiotics Ed underscores: Thousands screened to identify an optimal super donor with best diversity. Human‑sourced strains → high compatibility with human physiology. Wants clarification on aerobic vs. anaerobic differences and why they matter. Traditional probiotics vs MET strains – Dr. Oscar Traditional probiotics: Often from exogenous sources (fermented dairy, industrial fermentation, etc.). Usually Lactobacillus, Bifidobacterium etc. They are generally transient: Work while you take them. Poor ability to engraft and persist once discontinued because they're not native to the host. Still useful (like eating salad: benefits only while you keep consuming them). Human‑derived MET strains: Sourced from a human donor, recognized by the body as “self‑like.” Have co‑evolved with humans over long timeframes. Function as an “accessory organ system”: E.g., certain strains stimulate the production of new cells. Specific strain examples Akkermansia: Consumes mucin in the gut lining. Produces metabolites that activate stem cells and progenitor cells, leading to new cell formation in the gut. Other strains have specialized roles: Ferment food. Create an anaerobic environment. Modulate immune responses. Oxygen & anaerobes, “crowding out” pathogens Healthy human colon = low‑oxygen (anaerobic) environment. Certain beneficial strains (e.g., Roseburia) help remove oxygen: They create conditions where anaerobic commensals thrive. Pathogens and opportunistic bacteria that prefer oxygen are crowded out, not killed with antibiotics. Clinical observations: Pre‑ and post‑testing show reductions in overgrowth bacteria when taking this formulation. This suggests a “crowding out” approach vs. broad‑spectrum microbial killing. Terrain theory & engraftment duration Ed references terrain theory (Antoine Béchamp): improve the internal environment to resist disease. Engraftment data: Early engraftment seen in ~2 weeks. MET C. diff studies showed strains persisting up to 6 months. Key dependency: diet and “fertilizing” the microbiome. Good fiber, colorful plant foods, polyphenols → support long‑term survival. Threats: alcohol, glyphosate, long‑term antibiotics, stomach acid meds, narrow macro diets (strict keto, carnivore, low‑FODMAP) without adequate diversity. Solutions for narrow diets: add prebiotic fibers, greens/reds powders. Dosage & synergistic use with other probiotics Ed confirms he's taking one capsule per day of the Designs for Health product labeled “Next Generation Multi‑Strain Probiotic” and tolerating it well. Dr. Oscar: One cap is enough Emphasis on quality of the seed, not quantity (CFU count). High‑quality engrafting strains self‑propagate as long as diet supports them. Synergy with other probiotics: Example: Lactobacillus produces lactate, which serves as a food source for some MET strains. Hypothesis: traditional probiotics may have better persistence and function when the MET strains are present. Ed notes: Very high‑strain blends (20+ strains) may have unknown “infighting.” In contrast, a single donor community has already proven internal compatibility. Where to learn more Designs for Health website: designsforhealth.com Search “Complete Commensal” for patient education materials. Note: two of the strains have never before been available in commercial probiotics due to encapsulation challenges with strict anaerobes; newer technology solved this. [0:33:14] Constipation, Enzymes, Kiwi Regularity (with Julia from Enzymedica) Introducing Julia with Enzymedica Julia is a long‑time educator (20+ years) in the natural health industry. Ed compares clinical experience in natural health to a physician needing years of patient contact beyond textbooks. Julia: First-line advice – don't rely on stimulant laxatives Avoid over‑the‑counter stimulant laxatives except in rare, urgent situations. Chronic use irritates the bowel and makes it dependent, reducing natural motility. Foundational step: chew your food & nervous system calm Proper chewing: Activates salivary amylase and lipase (carb and fat‑digesting enzymes). Signals stomach acid secretion and subsequent digestive steps. Ed notes: Most people eat while on their phones, in a rushed state. He tries to pause for ~1 minute before eating to reset. Good digestion starts even with thought and sight of food. Why constipation happens & normal frequency Normal bowel frequency: At least once daily, ideally 2–3 times/day. Some people report going only once a week, which is problematic. If food is not broken down properly: The body delays gastric emptying and slows peristalsis. Leads to constipation, gas, and bloating. Digestive enzymes: Help break food down. Improve signal timing for stomach emptying and intestinal motility. Provide relatively rapid symptom relief (gas, bloating, heavy stomach). Symptoms of delayed gastric emptying Can manifest as: Heaviness (“rocks in my stomach”). Minimal or absent bowel movements. Bloating, gas, occasional heartburn, and nausea. GLP‑1 drugs (e.g., Ozempic and similar): Work partly by slowing gastric emptying. Can exacerbate pre‑existing motility issues. Digestive enzymes are compatible and can help. Enzyme basics & age Humans make tens of thousands of enzymes, but production declines with age. This explains why people often say: “I used to be able to eat X, and now I can't.” Gut–brain link & psychological burden Many neurotransmitters (or their precursors) are made/processed in the gut: Serotonin, dopamine, norepinephrine, etc. Poor gut function → can influence mood, sleep, appetite, social drive. Constipation/diarrhea leads to stress, anxiety, fear of leaving home (e.g., unpredictable loose stools). Kiwi Regularity: a non‑stimulant “regulating” approach Product: Enzymedica Kiwi Regularity (chewable). Based on a concentrated kiwi extract, not a harsh laxative. Works in both directions: Helps people who can't go (constipation). Helps bind loose stools (diarrhea/urgency). Gently supports motility and microbiome over time. Miralax concerns Ed and Julia criticize chronic use of Miralax: Widely prescribed, even for children. Kiwi Regularity: Gentle, non‑addictive, appropriate for: Children. Pregnant women (though labeling can't state it due to regulations). Works long‑term and supports microbiome. Shown in 4‑week studies to: Increase commensal Bifidobacteria. Support Akkermansia and butyrate production. Butyrate nourishes colon cells and supports gut barrier. [0:43:01] Practical Enzyme Use, Histamine, and Product Recommendations Industrial vs human‑oriented enzymes Many enzymes on the market were originally developed for industrial uses. Enzymedica (since 1998) focused specifically on human digestive enzymes and research. Emergency backup vs daily habits Ed shares a travel anecdote: Severe constipation scenario solved with a Fleet enema while out of town. Enemas are non‑addictive, suitable for rare emergencies. Emphasizes hydration and magnesium: Magnesium (especially certain forms) helps pull water into the bowel. Regular use of magnesium oxide solely as a laxative is not ideal; better to use more balanced forms (e.g., magnesium glycinate). Most people over ~30 benefit from enzymes Declining enzyme production with age + modern diet → strong case for broad digestive enzyme support. Histamine & DAO enzymes Enzyme DAO (diamine oxidase) can help break down histamine from food. It's typically porcine‑sourced. Crucial caveat: Must pair with a low‑histamine diet; enzymes alone won't fully overcome high‑histamine intake. Gluten‑digesting enzymes limits Gluten enzyme products can help with cross‑contamination or minor slip‑ups. They are not a license to eat full gluten-rich meals (like a whole pizza) with impunity. Which Enzymedica product for the “average American diet”? For “standard” American eating patterns (larger, richer, mixed meals): Digest Gold: Enzymedica's most potent formula. Suited for heavy or complex meals, people early in their digestive-health journey. For somewhat cleaner / smaller meals: Digest Complete: Slightly smaller capsule, still potent. Good for those who have already improved diet somewhat. Enzymedica's research shows digestive enzymes also support microbiome health, not just symptom relief. In the broader health context, Both Julia and Ed highlight: Modern environmental and lifestyle burdens (glyphosate, EMFs, etc.). Need for foundational supports: enzymes, probiotics, microbiome‑friendly diet. Where to learn more Website: enzymedica.com Contains educational articles, research summaries, and product info. Ed notes Enzymedica has extensively trained Nutrition World staff on enzymes, heartburn, slow/fast transit, etc. [0:55:36] Final Segment Ed references a study: A single course of antibiotics can alter gut microbiome for years, affecting digestion, immunity, and metabolic health. Most recover within first two years post‑antibiotics, but not fully without support. Reaffirms importance of probiotics and enzymes on the “first page” of gut health tools.  Balanced view on medicine Acknowledge a time and place for antibiotics and conventional care (e.g., pneumonia, UTIs). Stress avoiding reflexive decisions based on fear; consider pros/cons, then act. The post Radio Show / Podcast – June 28, 2026 first appeared on Vital Health Radio.

Doug says the USA and Turkiye is the lede. Pitching leaking a little bit. I think we've got a Matthew LIberatore problem. Doug wants him in the bullpen. Nolan Gorman off to a HOT start in Memphis. Recalled Tahoe and The Woodlands. Is Joshua Baez coming up in the Cards? Sit Noot or Church? Oli Marmol talking about LIbby's start and the effect on the bullpen. We're big in the 573. Caller Ellen checks in with us. Suppan coming to town and wants to come into studio. Don Cornelius.Lookin' at homes in Festus. Curiosity is an important part of the gig. Dueling press conferences yesterday. Shuffling of power in the front office. A Roku is a life saver. Darryl Kile's passing. The olds like watching old video clips. The White Rocker.You ever engage in a careless whisper? The high risk of dry humping. Stan The Caddie is on the phone lines. The rough is thick at Bellerive. What's an 18 handicap going to shoot there? A beast on the bag. Hearing cart path only crushes souls. Is Jackson eating? Your boys are leaking oil.Audio of Doug Armstrong at yesterday's presser talking Jordan Kyrou and the trade to the Capitals. LaMelo Ball is heading to Minnesota and Jackson doesn't like it. He's a big PAWG guy. Armstrong talking about the possibility of more moves. Habsburg Jaws in Oakville. Doug Armstrong on fan expectations. Protein Boy. Norman Fell. Brenden Schaefer asking the Navy Caps question at the press conference. Good mulch quickly. World Cup talk.Chaim Bloom giving his early thoughts on the approach at the trade deadline. Robbie Avila has signed an Exhibit 10 contract with the Lakers.Update on Martin trying to land Prod Joe for next Wednesday. Maybe. Nibbling bins. Audio of Sandy Alcantra becoming the franchise record for strikeouts for the Marlins and the stadium not acknowledging it at all. Just fun with lists. McGreevy gonna be on a mission to go 7 innings. God forbid men have hobbies.Joined by Cardinal broadcaster, Brad Thompson. This one feels like it carries a little more weight than your average Thursday night game in June against the Diamondbacks. Guys trying to establish themselves. Stay the course with Liberatore. Tipping pitches. Blaze Jordan. How will the Cardinals handle Nolan Gorman? Joshua Baez.Design Aire Heating & Cooling EMOTDChairman getting the itch to get back in the lab. Earthquake in Venezuela during a professional baseball game. The 1989 World Series. The A's of the 80's early 90's. Banners talk. Angels in the Outfield = Bad. Bring back steroids.Gently used bidets. Chairman needs a new garbage disposal. What percent of our audience has had a threesome? We're getting into make good territory.APB for Pestus from Festus. Tim's a well-known pervert. Heath Shuler. Wet sand. Check your pride at the door man. Fun with run differential stats.And the winner of the Design Aire Heating & Cooling EMOTD is...See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

(00:00-6:42) Gently used bidets. Chairman needs a new garbage disposal. What percent of our audience has had a threesome? We're getting into make good territory.(6:50-16:46) APB for Pestus from Festus. Tim's a well-known pervert. Heath Shuler. Wet sand. Check your pride at the door man. Fun with run differential stats.(16:56-17:37) And the winner of the Design Aire Heating & Cooling EMOTD is...See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Many people do deep, sincere work in therapy and gain real insight into their patterns — yet they still find themselves repeating the same painful cycles in their relationships. In this episode, we explore why insight alone often fails to create lasting change and what actually helps us respond differently when we're triggered. Drawing from the work of Terry Real and Relational Life Therapy, we unpack the three parts of ourselves that show up in moments of conflict and why building the capacity to shift between them is essential for real transformation.In This EpisodeWhy so many people feel like therapy “didn't work,” even after doing significant personal workThe gap between knowing why we react and actually responding differently in the momentThe three parts of you: the Wise Adult, the Wounded Child, and the Adaptive ChildWhy the Adaptive Child's survival strategies often override our best intentionsThe difference between top-down and bottom-up approaches — and why both are often neededA simple, practical practice you can start using today to build “second consciousness”A personal story that illustrates what it looks like when someone finally chooses a different responseKey TakeawaysInsight is valuable, but it's often not enough to interrupt deeply wired patterns when we're activated.Many adults spend a large portion of their life operating from their Adaptive Child rather than their Wise Adult.Real change happens in the present moment — not while talking about the past.Recovery is active, moment-to-moment work that requires noticing when the Adaptive Child has taken over and gently inviting the Wise Adult back online.Both strengthening the Wise Adult and reducing the intensity of old trauma are important for lasting change.Practical Action StepsTry this simple practice the next time you notice yourself getting reactive:Take a slower, intentional breath (try the 4-7-8 breath: inhale for 4, hold for 7, exhale for 8).Gently ask yourself:Which part of me is running right now?Am I in my Adaptive Child, or is my Wise Adult available?What would my Wise Adult want to do differently?This week, keep a short journal and note moments when you noticed yourself in your Adaptive Child. Awareness is where choice begins.Resources MentionedWork of Terry Real and Relational Life TherapyViktor Frankl's quote on the space between stimulus and responseThomas Hübl's teaching: “To observe is to have choice”Get in TouchWebsite: MasterYourMarriage.usInstagram: https://www.instagram.com/masteryourmarriageFacebook: https://www.facebook.com/MasterYourMarriage/

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Suggest an interview for Cheryl Lee or let us know who your favorite interviewee is so farJoin Cheryl Lee - That Radio Chick on STILL ROCKIN' IT for news, reviews, music and interviews with some of our favourite Australian musiciansFifty years into making music, Wendy Matthews is a present-tense artist, not a nostalgia act, and that's what makes this conversation so satisfying. We swapping stories that go beyond the headline stats and ARIA trophies, getting into the real stuff that shapes a career: where the love of music starts, how you learn on the job, and why some voices stay with us for life. We talk through Wendy's early roots in a home full of records and piano, joining her first band as a teenager, and the winding road that includes recording in Japan and hustling in Los Angeles as a backing vocalist. She shares how small moments and good people can change everything, including a friendship with Glenn Shorrock that led to touring across Australia and helped kick open the next chapter. We also touch on her time around the Rockmelons, the fun of revisiting history with old bandmates, and the touring chemistry she has with The Fabulous Caprettos. Then we head straight into the red dirt. Wendy explains why the Mundi Mundi Bash feels like another planet, from dusty boots and tent camaraderie to the bigger story of an event with heart and community impact. Before we wrap, she drops a little scoop: a new Wendy Matthews song is on the way, plus more shows ahead. If you love Australian music, iconic singer-songwriters, and the behind-the-scenes reality of staying creative for decades, hit play, share this with a friend, and leave us a review after you listen.What is Wendy Matthews up to at the moment?  Let's find out!Get out when you can, support local music and I'll see you down the front!!Visit:  ThatRadioChick.com.au

Discover how insulin potentiation therapy and hyperthermia offer low-toxicity cancer treatment by boosting drug delivery and immunity. #Hyperthermia #IPT #GentleCancerCare #HealthTalks

This is The Digital Story Podcast 1,056, June 16, 2026. Today's theme is, "Nighttime Is the Right Time for Smartphone Photography" I'm Derrick Story. Smartphones are good at a lots of things. And they are really good at night photography. And when you want to escape the hot, contrasty glare of summer days, let the evening roll in, grab your phone, and go make some stunning pictures. I'll share my favorite tips for just that on today's TDS Photography Podcast. I hope you enjoy the show. Camera. Go to Prioritize Faster Shooting and toggle it off. We want the best image quality possible. Next, learn how to turn on Night Mode Max by long-pressing the Moon icon at the top of the Camera app. This allows for a longer exposure, up to 30 seconds, depending on how steady the camera is. There is a tradeoff, however. In Night Mode the resolution is set to 12MP, even on new iPhones such as the 17 Pro. Techniques for Shooting in Night Mode Keep hands as steady as possible. Widen your stance and use two hands to grip the phone and keep them close to the body. Brace your body against a solid surface. Gently press the shutter button. Take multiple photos instead of just one. Then you can choose the best. Use the Main Camera (1X) because of fast aperture. Pro RAW + Night Mode for maximum edibility. One of the great things about nighttime photography with a smartphone is that you don't attract attention to yourself like you would using a mirrorless camera on a tripod. You can go about your business unnoticed and unbothered. Yet, you can come away with stunning shots. If you are in a situation where you feel comfortable setting up a tripod, then shooting in RAW with Night Mode Max can provide exposures up to 30 seconds with incredible detail and color. Night photography is a great way to separate your images from everyday snapshots. Whether you're exploring new territory on vacation, or just feeling like getting out in your hometown stomping grounds, these techniques will render your world in a whole different light. This Week in the News Apple's RAW Processing is Finally Evolving After a Decade and It's a Big Deal as featured on PetaPixel.com Sales of full-frame mirrorless cameras are flatlining, while compact camera sales continue to grow - what's going on? as featured on AmateurPhotographer.com 5 Lenses Nobody Gets Excited About That Produce More Photos Than Anything in Your Bag as featured on PetaPixel.com Virtual Camera Club News Workshops! The 2026 TDS Photography Workshop Season. We are featuring webinars, online workshops, and in-person events focused on creating impactful images in the company of those who love photography as much as you. Our workshops are like no others, and we think you will throughly enjoy the camaraderie and the tips and techniques. Stop by The Nimble Photographer Workshop Page and reserve your spot today. Lightroom Power Tools Online Workshop - Led by Rob Knight, Sept. 9, 16, 23, 30, 2026 Adobe Certified Expert Rob Knight will be showcasing some powerful editing tools that have recently been added to Adobe's raw editing in this new workshop. As the tools improve, the work gets easier. Rob will go over the ins and outs of the improved masking tools, point color adjustments, color grading, AI noise reduction, and more. Each session is recorded and made available to all registered participants. Inner Circle Bold. Sign up for the Annual Membership that's only $75.60 a year, you will receive all of the regular Inner Circle benefits, plus a coupon for your choice of a 2026 Online workshop hosted by me. Great Photography Articles on Live View - If you check out our publication and appreciate what you see, be sure to follow us and clap for those authors. You can find us at medium.com/live-view. If you're interested in writing for Live View, drop me a line at dstory@gmail.com. The Nimble Photographer Newsletter is now publishing every Thursday. Readers will enjoy a variety of content spanning from short photo essays, to commentary on weekly events, to reviews of the latest and coolest photo gear. Inner Circle Members: A big thanks to those who support our podcast and our efforts! We are having a blast at our new Inner Circle hangout, the private group I've set up at DerrickStoryOnline. We'd love it if you join us. You can become an Inner Circle Member by signing up at our Patreon site. You will automatically be added to the new hangout. The New Donation Kit for Carefree Shipping of Found Film Cameras - If you've discovered a film camera that's no longer being used, our new Donation Kit makes it easy to pack and ship. Just visit the Contact Form on

"What are you waiting for? Huh. What are you waiting for?" This movie is great! If you haven't watched it, go watch it! You will hear that line and so many other great lines written by Kevin Williamson.The synopsis of the film: A year after running over a fisherman and dumping his body in the water, four friends reconvene when Julie (Jennifer Love Hewitt) receives a frightening letter telling her that their crime was seen. While pursuing who he thinks is responsible for the letter, Barry (Ryan Phillippe) is run over by a man with a meat hook. The bloodletting only increases from there, as the killer with the hook continues to stalk Julie, Helen (Sarah Michelle Gellar) and Ray (Freddie Prinze Jr.).The HookIngredients1.5 oz Dark Rum (a nod to the coastal setting and the fateful, stormy night)1.5 oz Dark Cherry Heering or Chambord (for a rich, blood-red color)0.5 oz Fresh Lime Juice (for a tart, suspenseful bite)A splash of Grenadine (for that extra visual gore)DirectionsAdd the dark rum, cherry liqueur, and lime juice to a cocktail shaker filled with ice.Shake vigorously until chilled.Strain the mixture into a coupe or rocks glass.Slowly drizzle a splash of grenadine down the side of the glass so it sinks to the bottom, creating a murky, bleeding effect.Garnish: Thread two maraschino cherries onto a metal cocktail pick (or a sturdy metal straw) to mimic the killer's weapon!The NoteIngredients1.5 oz Spiced Rum0.5 oz Blue Curaçao1.5 oz Pineapple Juice0.5 oz Fresh Lime Juice0.5 oz Simple Syrup1 tbsp Grenadine (for the "blood" drizzle)Garnish: A strip of black licorice twisted into a hook shapeDirectionsPrepare the Hook: Take a standard strip of black licorice, curve the end into a hook shape, and set aside.Mix the base: In an ice-filled shaker, combine the spiced rum, pineapple juice, lime juice, and simple syrup. Shake vigorously until chilled. [1]Layer the "Ocean": Strain the shaken mixture into a hurricane glass or tumbler filled with crushed ice. Gently pour the Blue Curaçao over the back of a spoon into the glass to create a deep blue layer settling at the bottom.The Slasher Drizzle: Slowly drizzle the grenadine down the inside walls of the glass so it bleeds into the blue liquid. [1]Garnish: Rest your licorice "hook" on the rim of the glass and serve immediately with a jagged, handwritten note warning: "I Know What You Did Last Summer!”Drinking Game:Drink when...A message is received insinuating they know too muchYou see cleavageDrugs or alcohol are consumedA reference to a beauty pageant is madeA girl screamsThere is steam, smoke, or fog in a scene Anyone gets in a physical fightAnyone says “murder"Anyone says "David Egan" or "Billy Blue”Elsa is a bitchDrink 2x when:You see a boatSomeone singsYou see the killer's hookA dead body is discoveredTake a shot when:Someone diesAs always, drink responsibly and with others. Follow and subscribe wherever you listen to the podcast. Follow me on Instagram and Twitter at @Line_Drunk.

Series: Lord's Supper CommentsService: Sun AMType: SermonSpeaker: Jeff Smelser

Feeling weighed down by grief, overthinking, or a world that doesn't feel fair – and still needing to sleep? This **guided sleep meditation** is for you. In *Feel Joy Anyway*, I gently guide you to watch your feelings without becoming them, so you can **fall asleep despite grief, anxiety, or rumination** and let small, genuine moments of joy return. In this practice, you will: - Learn to **observe your emotions** without being swallowed by them - Gently **unhook from overthinking and rumination** at night - Cultivate **self‑compassion, dignity, and clear seeing** - Allow **tiny, authentic moments of joy and peace** to arise – without forcing anything - Drift into **restorative sleep**, even when life feels heavy This meditation is especially supportive if you're: - Moving through **grief, loss, estrangement, or big life transitions** - Struggling with **imposter syndrome, self‑criticism or emotional overwhelm** - Feeling like you're **"running thin on joy"** and can't remember the last time you truly rested

Hello, Beautiful...I'm so grateful you're here with me. This gentle meditation offers a safe space to soften emotional pain, anxiety, and the heaviness you've been carrying. Through calming breathwork and mindful relaxation, you'll begin to release tension and reconnect with peace within yourself. Let this be a moment of healing, comfort, and emotional renewal. Love,

Monday, June 8th, 2026 Trump Is A Giant Man Baby Lawsuit To Stop The UFC Fight On The White House Lawn BOO Him Into Outer Space Subscribe to the MSW YouTube Channel - MSW Media - YouTube Dr. Allison Gill - The Breakdown | Allison Gill, Mueller, She Wrote (@muellershewrote.com) — Bluesky, MSW & The Daily Beans Podcast (@muellershewrote) - Instagram, MSW Media - YouTube   Dana Goldberg - @dgcomedy.bsky.social on Bluesky, Dana Goldberg (@dgcomedy) - Instagram, Dana Goldberg - Facebook, DanaGoldberg.com   More from MSW Media - Shows - MSW Media, Cleanup On Aisle 45 pod, The Breakdown | Allison Gill Beans Talk is the video companion to The Daily Beans with Allison Gill and Dana Goldberg. Subscribe now to stay informed and entertained!  Reminder - you can see the pod pics if you become a Patron. The good news pics are at the bottom of the show notes of each Patreon episode! That's just one of the perks of subscribing! patreon.com/muellershewrote Listener Survey:http://survey.podtrac.com/start-survey.aspx?pubid=BffJOlI7qQcF&ver=shortFollow the Podcast on Apple:https://apple.co/3XNx7ckWant to support the show and get it ad-free and early?https://patreon.com/thedailybeanshttps://dailybeans.supercast.com/https://apple.co/3UKzKt0 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Conflict provides a unique opportunity to honor God. Proverbs 15:1 reveals that a gentle answer turns away wrath, while harsh words fuel quarrels. Navigating tension with biblical wisdom transforms difficult moments into paths for reconciliation. Implementing the four G's—Glorify God, Get the log out of the eye, Gently restore, and Go and be reconciled—fosters healthy connections. Selfishness often hinders peace, but following the example of Jesus brings restoration.   Pastor: Enos Marshall Series: Better Together (7) Title: Cooperation (Proverbs 15:1) Date: 2026.05.30+31   LINKS:

Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris.How To Do This Practice: Start walking at a comfortable pace in a place where you can move without rushing. Notice your body moving by paying attention to your feet, legs, and arms as you walk. Tune into your senses by observing sounds, sights, temperature, and other details around you. Notice when your mind wanders into planning, worrying, or distractions. Gently return your attention to the sensations of walking and your surroundings each time you drift away. Keep walking with curiosity and allow yourself to stay present without needing to do it perfectly. Scroll down for a transcription of this episode. Today's Happiness Break Guide:DAN HARRIS the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being. Check out Dan's podcast, 10% Happier: https://tinyurl.com/324xtuutRelated Happiness Break Episodes:Moving Through Space, With Dacher Keltner: https://tinyurl.com/5f58jp42Walk Your Way to Calm, with Dacher: https://tinyurl.com/y8md2759Making Space For You: https://tinyurl.com/yc42s6mvRelated Science of Happiness Episodes: How To Focus Under Pressure: https://tinyurl.com/3hpah4ssHow to Find Calm Through Walking: https://tinyurl.com/43dr26reHow To Do Good For The Environment (And Yourself): https://tinyurl.com/26msewb8We love hearing from you! Tell us about your experiences with mindful walking. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.Find us on Spotify: https://tinyurl.com/6s39rzusHelp us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzusTranscription: https://tinyurl.com/9n5xu96e

In this episode, Toni is joined once again by Emily Claire for the first official Raw Dynamic episode, centered around the story and philosophy behind Raw Dynamic Pet Food. Emily shares how the company originally started after one of the owner's dogs struggled with severe skin and coat issues, leading to the development of a fresh food approach that ultimately inspired the brand. A major focus of the conversation is accessibility and convenience in raw feeding. Toni and Emily break down why Raw Dynamic's cube format has been such a game changer for pet parents — especially for multi-dog households, foster situations, enrichment feeding, and those moments when you forget to thaw food ahead of time. They also discuss how making raw feeding easier and less intimidating helps more people transition away from heavily processed diets. Throughout the episode, Toni and Emily reflect on the growing raw feeding space, what separates Raw Dynamic from other brands, and why practicality matters just as much as ingredient quality when helping pet owners make long-term changes. It's a grounded conversation about fresh feeding, real-life routines, and removing barriers that keep people from feeding better food.

Knowing you should redirect a client conversation is one thing. Doing it smoothly, without the client feeling like you're steering them somewhere for your own benefit... That's a different skill entirely. Over the past few weeks we've covered building a small bench of offers, reading the signals in a prospect conversation, and matching what you hear to what you have. Today I want to tackle the part that makes most writers nervous: the actual moment of the pivot. I walk through both versions — the clunky default move most writers make when they're worried about losing the work, and the three-step sequence that actually lands well. I also share a specific scenario so you can hear exactly how the language sounds in practice. What You'll Learn Why the instinctive "upsell" move lands wrong even when your instinct is right The three-step pivot sequence: mirror, name, offer How to reflect a prospect's situation back to them in a way that opens them up to a different approach What to say when you notice a strategic gap, without making the client feel corrected How to propose a smaller next step that feels like good service rather than a sales maneuver What to do when a client isn't open to being redirected at all Why the pivot is a diagnostic move, not a sales technique Key Ideas & Takeaways 1. The Default Move Lands Wrong. When most writers spot a problem with a project scope, they wait for a pause and then introduce a different offer. Even when the instinct is right, it feels like an upsell. The client came in asking for one thing and now you're selling them something else. The delivery undermines the advice. 2. Mirror First. Before naming any concern, reflect back what the prospect said in their own language — not a summary, actual words and phrases they used. This confirms you were listening and gives them a chance to hear their own situation out loud. Then pause and let them confirm or correct. 3. Name What You're Observing. Gently, without drama. Share what you've seen happen in similar situations, framed as experience rather than judgment. "I've seen that create problems down the road" lands very differently than "I think your approach is wrong." You're not telling them they're wrong. You're sharing what you've noticed. 4. Offer a Smaller Next Step. After mirroring and naming, propose a contained, lower-risk next step rather than a full alternative engagement. Frame it around the client's benefit: it makes the eventual production faster, cleaner, and more likely to work. No pressure. No lecture. The sequence is mirror, name, offer. 5. The Pivot Is a Diagnostic Move. Writers who struggle most with redirecting a conversation tend to think of it as a sales technique. It's not. It's matching what the client actually needs to the help you can actually provide. Done right, it feels like good service, because it is. 6. Sometimes It Doesn't Work. Some clients are locked in on what they asked for and won't be redirected, however gracefully you handle it. When that happens, you have a decision: take the project as scoped, or pass. But most clients respond well to honest guidance from someone who shows up as an advisor, not just an executor. Action Steps Write out the three-move sequence in your own words: mirror, name, offer. Having your own version ready makes it easier to use in the moment without it sounding scripted. Think back to a recent prospect conversation where you spotted a problem with the scope but didn't say anything. How would the mirror-name-offer sequence have changed that conversation? Practice the "name what you're observing" move in low-stakes settings first. Focus on framing it as experience ("I've seen this create problems") rather than judgment ("I think this is wrong"). Before your next discovery call, identify one scenario where you might need to redirect, and prep the language ahead of time.

Hello, Beautiful...I'm so grateful you're here with me. If your emotions feel heavy or unsettled tonight, this 3 hour sleep meditation will help you soften and release. Together, we'll create a safe space for your body to relax and your mind to settle, so you can drift into deep, comforting sleep. Love,

Calm your nervous system and prepare for deep, healing sleep with this guided somatic nervous system reset meditation and full body scan. Gently release tension, quiet anxiety, and soften into rest with soothing breath, visualisation, and compassionate self-talk. A gentle somatic nervous system reset sleep meditation to help you move from tension and overthinking into deep restorative rest. Lauren guides you through kind breath awareness, soothing visualisations, and a compassionate full body scan so you can soften, let go, and feel safe to rest. Ideal for sleep, anxiety relief, and calming an overwhelmed nervous system. 0:00 Arrival & Getting Comfortable 0:56 Safety, Soothing Words & Permission to Rest 1:54 Gentle Breath Awareness & Kind Observation 7:02 Calming Breath & White Feather Visualization 10:22 Sighing Release & Gratitude for Your Nervous System 17:01 Compassionate Body Scan – Listening to Your Body 23:04 Shoulder Softening, Body Gratitude & Deep Rest 32:00 Quiet Lake at Night – Healing, Resilience & Whole-Body Rest --- ✨ Continue Your Journey with Lauren If this somatic nervous system reset supported you, you might love going deeper with Lauren's offerings: Reset and Rise (Course) A gentle course to help you reset your nervous system and rise with more steadiness and clarity. Explore somatic tools, soothing practices for rest and recovery, and simple morning/evening rituals to support you over time.

❓Have a money question? Ask Ramsey is here to help!   The trend pendulum never stops swinging. Today, we're unpacking financial and lifestyle fads that we've seen before . . . and we'll probably see again in another ten years.     Next Steps: ·  

Shayla Shark just doesn’t feel sleepy! Can her friends Sean and Santiago help? Narrator: Male Story Begins: 3:47 Sleepy Sharks Excerpt: Shayla Shark felt the cool water glide past her fins as she swam in a circle around her favorite coral arch. At this hour, Shayla usually felt sleepy and ready for a good rest. After a full day of swimming, exploring, and playing on the reef, her body was usually happy to settle down. But tonight, Shayla did not feel sleepy at all. In fact, she felt wide awake. Each time she tried to close her eyes, they popped right back open again. And so here she was, swimming in circles, wondering why her body did not feel ready for rest. Today's Meditation: Enjoy the feeling of your body relaxing into the warm sand on a sunny beach. Creating the original bedtime stories and art for Be Calm on Ahway Island takes a lot of time and care. As a listener-supported podcast, we truly appreciate our members on Patreon. If you’re not already a member, please consider joining! Writing, recording, editing, and publishing episodes and managing digital platforms is an enormous endeavor. Our Patreon program will help continue to grow Ahway Island and we hope you will support us! You can choose from 2 different Membership Levels, all of which include access to our Archives and extra episodes every other month! Are you and your children enjoying our stories and self-soothing meditations? Looking for a podcast to help settle your child in for nap time, bedtime or a break?  You’ll find it on Ahway Island®. Be Calm on Ahway Island® Podcast offers original bedtime stories, like “Naptime or Not?” paired with meditations for kids. We help them drift off to sleep with a guided relaxation and a calming story. Gently nestled within each podcast episode are mindfulness techniques and positive learning moments.  To learn more about our mission at Ahway Island and our team, please visit our website. In the press: Read about how and why we created Ahway Island in this feature from Global Comment! Zzz! The Boston Globe recommends “Be Calm on Ahway Island” as as one of “Eight Podcasts That Could Help You Get Some Sleep.” SheKnows recommends us as as a podcast you and your kids will love! Digital Trends warns listeners that “you may not make it through an entire episode fully conscious.” Yay! Thanks for visiting Ahway Island. We’ll see you soon!

Oscar Oven worries when the Parker family tries to bake cookies without a recipe. How will they turn out? Narrator: Female Story Begins: 4:01 Ahway Adventure Cookies Excerpt: “I know. I'm sorry. I forgot,” Emily repeated. “Is there anything we can make tonight?” she asked, voice full of hope. Mr. Parker walked over to the pantry, opened the door, and looked inside. “Let's see what we have. Maybe we can still figure something out.” Oscar felt his excitement leaving and worry creeping in. Baking usually required exact measurements and ingredients. It needed a plan. And that meant everything ready to go, a recipe on the counter, measuring cups out, and everything happening in the right order. This did not sound like a plan at all. Today's Meditation: Relax as you imagine sunlight warming you as you lie in a grassy meadow. Creating the original bedtime stories and art for Be Calm on Ahway Island takes a lot of time and care. As a listener-supported podcast, we truly appreciate our members on Patreon. If you’re not already a member, please consider joining! Writing, recording, editing, and publishing episodes and managing digital platforms is an enormous endeavor. Our Patreon program will help continue to grow Ahway Island and we hope you will support us! You can choose from 2 different Membership Levels, all of which include access to our Archives and extra episodes every other month! Are you and your children enjoying our stories and self-soothing meditations? Looking for ways to help your child learn emotional regulation and how to self soothe? You’ll find them on Ahway Island®. Be Calm on Ahway Island® Podcast offers original bedtime stories, like “Happy Dragon,” paired with meditations for kids. We help them drift off to sleep with a guided relaxation and a calming story. Gently nestled within each podcast episode are mindfulness techniques and positive learning moments.  To learn more about our mission at Ahway Island and our team, please visit our website. In the press: Read about how and why we created Ahway Island in this feature from Global Comment! Zzz! The Boston Globe recommends “Be Calm on Ahway Island” as as one of “Eight Podcasts That Could Help You Get Some Sleep.” SheKnows recommends us as as a podcast you and your kids will love! Digital Trends warns listeners that “you may not make it through an entire episode fully conscious.” Yay! Thanks for being part of our Ahway Island community!

Odette Octopus and Serena Sea Lion learn that the greatest treasure of all is friendship. Hello everyone!  We hope you enjoyed our new stories this week. Now, welcome to Favorite Friday! Sometimes we like to listen to our favorites again. Please enjoy “The Greatest Treasure,” and we'll be back with a new story on Monday! Narrator: Male Story Begins: 3:40 The Greatest Treasure Excerpt: Odette Octopus quickly scurried across the seafloor through the reef, excited to meet up with her friend Serena Sea Lion. Yesterday, Serena had told Odette about a place close to the reef that had a big treasure hidden in it. Serena wasn't sure what the treasure was or where it was, exactly, so the two friends had decided to go on a treasure hunt together today to find the treasure. Today's Meditation: Enjoy the feeling of your body relaxing into the warm sand on a sunny beach. Looking for stories that emphasize acceptance, understanding, and empathy? You’ll find them on Ahway Island®. Be Calm on Ahway Island® Podcast offers original bedtime stories, like “Magical Chair,” paired with meditations for kids. We help them drift off to sleep with a guided relaxation and a calming story. Gently nestled within each podcast episode are mindfulness techniques and positive learning moments. You can search for stories by Learning Message, Character Type, or Narrator Type on our Episodes page. To learn more about our mission at Ahway Island and our team, please visit our About page, or check out our FAQs. Creating the original bedtime stories and art for Be Calm on Ahway Island takes a lot of time and care. As a listener-supported podcast, we truly appreciate our members on Patreon. If you’re not already a member, please consider joining! Writing, recording, editing, and publishing episodes and managing digital platforms is an enormous endeavor. Our Patreon program will help continue to grow Ahway Island and we hope you will support us! You can choose from 2 different Membership Levels, all of which include access to our Archives and an extra episode each week! Are you and your children enjoying our stories and self-soothing meditations? We hope your child loved “The Greatest Treasure.” We ask for your positive reviews to help others find us, too! Please leave a 5-star review on your favorite podcast app (such as Apple Podcasts). And, please follow, like, and/or share our social media profiles (Facebook, Twitter, Instagram ) to help us bring our original stories with positive messages to even more listeners! In the press: Digital Trends warns listeners that “you may not make it through an entire episode fully conscious.” Yay! We're honored that the website of Southwest Virginia Community Health Systems includes us on their list of Technology to Boost Mental Health. Jooki recommends us as an outstanding podcast for preschoolers. We're reaching listeners internationally! Sassy Mama Hong Kong included us in their article on transitioning into the new year, Sassy Mama Singapore recommends us for limiting screen-time while sheltering at home, and Haven Magazine Australia included us in their tips for getting through the school holidays. Thank you to Anne Bensfield and Pamela Rogers of School Library Journal for listing us as one of “8 Podcasts To Encourage Mindfulness!” Thanks for listening. We'll be back soon!

James is nervous about going to a party with a lot of kids, but his sister Julia has some advice for him. Narrator: Female Story Begins: 4:08 Pizza Party! Excerpt: James and Henry went to school together. James did not know Henry very well, but he knew that Henry was kind and enjoyed singing. James liked Henry and was happy he'd been invited to the birthday party. The party was going to be at the Ahway Island pizzeria, and that sounded really fun. James had been there before, and not only was the food delicious, but there was also an arcade inside. James was excited, but now that it was almost time to leave, he noticed a little fluttery feeling in his tummy. James was not worried about Henry. But what about all the other kids who might be at the party? James felt a little nervous about meeting new people. He was worried he wouldn't know what to say to them. Today's Meditation: Relax as you imagine sunlight warming you as you lie in a grassy meadow. Creating the original bedtime stories and art for Be Calm on Ahway Island takes a lot of time and care. As a listener-supported podcast, we truly appreciate our members on Patreon. If you’re not already a member, please consider joining! Writing, recording, editing, and publishing episodes and managing digital platforms is an enormous endeavor. Our Patreon program will help continue to grow Ahway Island and we hope you will support us! You can choose from 2 different Membership Levels, all of which include access to our Archives and extra episodes every other month! Are you and your children enjoying our stories and self-soothing meditations? Looking for a story that helps your children build confidence and face challenges with courage? You’ll find it on Ahway Island®. Be Calm on Ahway Island® Podcast offers original bedtime stories, like “Berry Brave,” paired with meditations for kids. We help them drift off to sleep with a guided relaxation and a calming story. Gently nestled within each podcast episode are mindfulness techniques and positive learning moments.  To learn more about our mission at Ahway Island and our team, please visit our website. In the press: Read about how and why we created Ahway Island in this feature from Global Comment! Zzz! The Boston Globe recommends “Be Calm on Ahway Island” as as one of “Eight Podcasts That Could Help You Get Some Sleep.” SheKnows recommends us as as a podcast you and your kids will love! Digital Trends warns listeners that “you may not make it through an entire episode fully conscious.” Yay! Thanks for joining us for another peaceful story. See you soon!

In this Be Still and Be Loved episode, Heather Johnson gently guides you into a slower, more intentional pace—one where you can breathe deeply, quiet the noise, and reconnect with God's presence. If your mind feels full or your body is carrying the weight of hurry and pressure, this time is for you. Through simple breathwork and biblical meditation, Heather invites you to notice where you're holding tension and to release it—letting your to-do list wait as you settle into stillness before the Lord. This is an invitation to step out of striving and into trust. To receive His peace. To walk at the pace of love—unrushed, steady, and led by the Spirit. There's no need to rush here. You are safe to slow down. In this episode, you'll: Gently connect to your breath and body Reflect on where you may be feeling hurried or anxious Practice releasing pressure and receiving God's peace Be reminded that you can trust Him with your pace and your life Let this be your moment to pause, breathe, and be held. Anchor Scriptures: "Be still, and know that I am God." — Psalm 46:10 "Be still before the Lord and wait patiently for Him." — Psalm 37:7 Take a deep breath. He is here.

George Turtle feels very cold on a rainy day, but Babette Bunny wants to help. Narrator: Male Story Begins: 4:08 Toasty Turtle Excerpt: “Humph. How will I get warm now?” George thought. George did not feel upset about the rain, necessarily. Rain was part of life on Ahway Island. The flowers needed it. The trees needed it. But George was an old turtle, and he knew his body well. When the sun went away and the cool rain came down, his body began to feel chilly. Now, the warmth he had enjoyed all morning was slipping away. Today's Meditation: Imagine drawing gentle shapes in the soothing sand as you relax before today’s story. Creating the original bedtime stories and art for Be Calm on Ahway Island takes a lot of time and care. As a listener-supported podcast, we truly appreciate our members on Patreon. If you’re not already a member, please consider joining! Writing, recording, editing, and publishing episodes and managing digital platforms is an enormous endeavor. Our Patreon program will help continue to grow Ahway Island and we hope you will support us! You can choose from 2 different Membership Levels, all of which include access to our Archives and extra episodes every other month! Are you and your children enjoying our stories and self-soothing meditations? Looking for ways to help your child learn emotional regulation and how to self soothe? You’ll find them on Ahway Island®. Be Calm on Ahway Island® Podcast offers original bedtime stories, like “Happy Dragon,” paired with meditations for kids. We help them drift off to sleep with a guided relaxation and a calming story. Gently nestled within each podcast episode are mindfulness techniques and positive learning moments.  To learn more about our mission at Ahway Island and our team, please visit our website. In the press: Read about how and why we created Ahway Island in this feature from Global Comment! Zzz! The Boston Globe recommends “Be Calm on Ahway Island” as as one of “Eight Podcasts That Could Help You Get Some Sleep.” SheKnows recommends us as as a podcast you and your kids will love! Digital Trends warns listeners that “you may not make it through an entire episode fully conscious.” Yay! Thanks for spending time with us on Ahway Island. Come back soon!

Beau Beluga wants to explore everything and wanders away from his pod before he’s reminded to stay close to his family. Hello everyone!  We hope you enjoyed our new stories this week. Now, welcome to Favorite Friday! Sometimes we like to listen to our favorites again. Please enjoy “Wandering Whale,” and we'll be back with a new story on Monday! Narrator: Male Story Begins: 4:01 Wandering Whale Excerpt: As he looked this way and that, Beau suddenly noticed a sunbeam lighting up the water. The beam of light streamed down from the surface of the water, lighting a magical path that seemed to stretch on forever into the depths of the waters. Beau knew it wasn't possible for the light to actually travel all the way to the bottom of the ocean, but he wondered just how far down that light from above the surface could travel into the deep darkness of the sea. Today's Meditation: Imagine drawing gentle shapes in the soothing sand as you relax before today’s story. Looking for a story that helps your children build confidence and face challenges with courage? You’ll find it on Ahway Island®. Be Calm on Ahway Island® Podcast offers original bedtime stories, like “Berry Brave,” paired with meditations for kids. We help them drift off to sleep with a guided relaxation and a calming story. Gently nestled within each podcast episode are mindfulness techniques and positive learning moments. You can search for stories by Learning Message, Character Type, or Narrator Type on our Episodes page. To learn more about our mission at Ahway Island and our team, please visit our About page, or check out our FAQs. Creating the original bedtime stories and art for Be Calm on Ahway Island takes a lot of time and care. As a listener-supported podcast, we truly appreciate our members on Patreon. If you’re not already a member, please consider joining! Writing, recording, editing, and publishing episodes and managing digital platforms is an enormous endeavor. Our Patreon program will help continue to grow Ahway Island and we hope you will support us! You can choose from 2 different Membership Levels, all of which include access to our Archives and an extra episode each week! Are you and your children enjoying our stories and self-soothing meditations? We hope your child loved “Wandering Whale.” We ask for your positive reviews to help others find us, too! Please leave a 5-star review on your favorite podcast app (such as Apple Podcasts). And, please follow, like, and/or share our social media profiles (Facebook, Twitter, Instagram ) to help us bring our original stories with positive messages to even more listeners! In the press: Digital Trends warns listeners that “you may not make it through an entire episode fully conscious.” Yay! We're honored that the website of Southwest Virginia Community Health Systems includes us on their list of Technology to Boost Mental Health. Jooki recommends us as an outstanding podcast for preschoolers. We're reaching listeners internationally! Sassy Mama Hong Kong included us in their article on transitioning into the new year, Sassy Mama Singapore recommends us for limiting screen-time while sheltering at home, and Haven Magazine Australia included us in their tips for getting through the school holidays. Thank you to Anne Bensfield and Pamela Rogers of School Library Journal for listing us as one of “8 Podcasts To Encourage Mindfulness!” We're so glad you joined us today. See you next time!

Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them.How To Do This Practice:  Arrive and Settle: Find a quiet place to sit or stand. Gently close your eyes or soften your gaze. Take a few slow, steady breaths, allowing your body to relax and the noise of the day to quiet. Call to Mind Someone Who Inspires You: Think of a person whose character deeply moves you—someone whose courage, kindness, integrity, or compassion stands out. Let one specific moment come to mind when they embodied those qualities. Replay the Moment: Picture what they did as clearly as you can. What action did they take? What values were they expressing? Stay with the details of that moment and what made it meaningful. Notice How It Lands in Your Body: As you hold this image, turn your attention inward. What do you feel physically? Warmth, openness, a softening, maybe even emotion rising—just observe without judgment. Name What Matters to You: Reflect on why this moment resonates so deeply. What value or sense of purpose does it point to—justice, care, truth, courage, love? Let yourself name what feels most true for you. Ask yourself: What's one small way I can live this value today? It might be in how you speak to someone, how you show up in your work, or how you care for yourself or others. Carry this intention with you as you move forward. Scroll down for a transcription of this episode.Today's Happiness Break Guide:DACHER KELTNER is the host of the Greater Good Science Center's award-winning podcast, The Science of Happiness and is a co-instructor of the GGSC's popular online course of the same name. He's also the founding director of the Greater Good Science Center and a professor of psychology at the University of California, Berkeley.Related Happiness Break episodes:Embodying Resilience: https://tinyurl.com/46383mhxA Meditation on Becoming a Gift to Life: https://tinyurl.com/yc76n7urVisualizing Your Purpose: https://tinyurl.com/3ndn95zrRelated Science of Happiness episodes:What's Your “Why” in Life?: https://tinyurl.com/b38kdt68How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpmPause to Look at the Sky: https://tinyurl.com/4jttkbw3Follow 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/33uyrykc

Diana Duck teaches Dragon a new game, and Soldead Sparrow joins in! Narrator: Female Story Begins: 3:10 Dragon’s Little Lie Excerpt: After relaxing for quite some time, Dragon got up, eager to do something. They just weren't sure what they wanted to do. Sometimes, walking helped ideas come to mind, so Dragon set out on the forest path, heading toward the pond. Nearing the pond, Dragon heard a duck's quacking before they saw the duck sitting close to the water's edge. It was Diana Duck, who usually lived in the sanctuary. Dragon was surprised, but also very pleased to see her. They approached, smiling and waving. Today's Meditation: Imagine you are a twinkling star, receiving and sending energy through the universe in today’s meditation. Creating the original bedtime stories and art for Be Calm on Ahway Island takes a lot of time and care. As a listener-supported podcast, we truly appreciate our members on Patreon. If you’re not already a member, please consider joining! Writing, recording, editing, and publishing episodes and managing digital platforms is an enormous endeavor. Our Patreon program will help continue to grow Ahway Island and we hope you will support us! You can choose from 2 different Membership Levels, all of which include access to our Archives and extra episodes every other month! Are you and your children enjoying our stories and self-soothing meditations? Looking for a podcast to help settle your child in for nap time, bedtime or a break?  You’ll find it on Ahway Island®. Be Calm on Ahway Island® Podcast offers original bedtime stories, like “Naptime or Not?,” paired with meditations for kids. We help them drift off to sleep with a guided relaxation and a calming story. Gently nestled within each podcast episode are mindfulness techniques and positive learning moments.  To learn more about our mission at Ahway Island and our team, please visit our website. In the press: Read about how and why we created Ahway Island in this feature from Global Comment! Zzz! The Boston Globe recommends “Be Calm on Ahway Island” as as one of “Eight Podcasts That Could Help You Get Some Sleep.” SheKnows recommends us as as a podcast you and your kids will love! Digital Trends warns listeners that “you may not make it through an entire episode fully conscious.” Yay! Thanks for joining us for our Ahway Island story today!

Ella finds her stepsister Tracy using her gel pens without her permission, and she wants to make sure that next time, Tracy will ask first. Narrator: Female Story Begins: 3:10 The Ask-First Box Excerpt: Ella took out her journal and reached for her usual pen. Then she remembered the new gel pens her dad had given her for her birthday last week. Ella liked gel pens because they glided smoothly across the page when she wrote, leaving shimmering ink behind. Ella smiled to herself. Using those pens would make her journal look even prettier. She remembered that she'd set the box of gel pens on the desk beside the family computer. So, Ella carried her journal downstairs and walked over to the computer desk. Immediately, something seemed wrong. The box was open. Ella stopped and looked more closely. Three of the gel pens were missing. Today's Meditation: Love flows through you in this meditation as you imagine a baby fawn and mama deer. Creating the original bedtime stories and art for Be Calm on Ahway Island takes a lot of time and care. As a listener-supported podcast, we truly appreciate our members on Patreon. If you’re not already a member, please consider joining! Writing, recording, editing, and publishing episodes and managing digital platforms is an enormous endeavor. Our Patreon program will help continue to grow Ahway Island and we hope you will support us! You can choose from 2 different Membership Levels, all of which include access to our Archives and extra episodes every other month! Are you and your children enjoying our stories and self-soothing meditations? Looking for stories that emphasize acceptance, understanding, and empathy? You’ll find them on Ahway Island®. Be Calm on Ahway Island® Podcast offers original bedtime stories, like “Magical Chair,” paired with meditations for kids. We help them drift off to sleep with a guided relaxation and a calming story. Gently nestled within each podcast episode are mindfulness techniques and positive learning moments.  To learn more about our mission at Ahway Island and our team, please visit our website. In the press: Read about how and why we created Ahway Island in this feature from Global Comment! Zzz! The Boston Globe recommends “Be Calm on Ahway Island” as as one of “Eight Podcasts That Could Help You Get Some Sleep.” SheKnows recommends us as as a podcast you and your kids will love! Digital Trends warns listeners that “you may not make it through an entire episode fully conscious.” Yay! We hope you enjoyed today's episode. Visit again soon!