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Coffee Break for the Soul — Your 10-Minute Midday Reset | Guided Meditation for Stress Relief & Present Moment CalmYou don't need a beach. You don't need a mountain. You don't even need to close your eyes. This is your Coffee Break for the Soul — a 10-minute guided meditation for wherever you already are. The chair. The sofa. The car park. The kitchen table. Right here, right now, is enough. Martin Hewlett — clinical hypnotherapist and former paramedic — draws on the emergency medicine concept of the golden hour to give you something even better: the golden pause. A moment of deliberate, chosen stillness in the middle of a moving day.Because you are not behind. You are not failing. You are not running out of time. You are here. This is your daily midday reset. Free. No paywall. No app. Just ten minutes that restore more than they cost. ⸻⏱ TIME CHAPTERS0:00 — Welcome & The Coffee Break for the Soul Introduction1:10 — Settling In — Grounding Wherever You Are2:08 — The Soundtrack of Your Life — Reframing Distraction3:46 — Hand & Shoulder Awareness — Permission to Rest4:43 — The 4-2-6 Breath — Nervous System Reset5:27 — The Golden Pause — Your Space With Fresh Eyes7:00 — Affirmations for Presence & Calm8:45 — Your 3 Daily Caring Tips 9:39 — Closing & Outro ⸻
For exhausted humans, perfectionists, widows, parents, and caregivers.Have you ever had the feeling like you should be do more, accomplish more, heal faster, or somehow handle life better than you are?This guided meditation is an invitation to step away from comparison, perfectionism, and the constant pressure to do more. For the next few minutes, you'll be reminded that your worth is not measured by your productivity, your achievements, or how much you can carry.You have survived difficult days. You have navigated challenges no one else can fully see. And you do not have to earn rest, compassion, or your value.Today, give yourself permission to stop striving, stop proving, and simply beWhen everything you do doesn't feels like enough, press play.Send us Fan MailFor those who have reached out asking how to support Adrienne and her family during this time, click here to donate. There is absolutely no expectation—just sincere gratitude.We Didn't Plan For This Special SeriesThis series exists because so many of you reached out and said, “I didn't plan for this either.”If you've gone through a diagnosis, a loss, a life change, a career shift, a divorce, becoming a caregiver, moving, starting over — we want to hear your story.You don't have to have it figured out. You just have to be willing to share honestly.How Yoga Changed My Life a PodcastSend Us Your Stories!If you have a story about how yoga, meditation, breath work, journaling, or movement changed your life, we want to hear from you! These podcasts are really about the same thing — how people move through the seasons of life they didn't plan for, and what helps them along the way.If you'd like to be on the show or share your story: Fill out our guest form or email us at yogachanged@gmail.com Follow us on TikTok:https://www.tiktok.com/@yogachanged...
Grief doesn't always arrive when we expect it.Sometimes it's a song on the radio, a photograph, or a memory that suddenly brings a wave of emotion crashing in.This guided meditation isn't about fixing, understanding, or making grief smaller. It's about creating space and allow yourself to move through it one breath at a time.Whether your loss is recent or years old, grief has a way of showing up when it needs our attention. When it does, you don't have to fight it. You don't have to push it away. You only need to breathe and let the wave move through. We didn't plan for this. But we're here. And for now, that's enough.When grief shows up uninvited, press play.Send us Fan MailFor those who have reached out asking how to support Adrienne and her family during this time, click here to donate. There is absolutely no expectation—just sincere gratitude.We Didn't Plan For This Special SeriesThis series exists because so many of you reached out and said, “I didn't plan for this either.”If you've gone through a diagnosis, a loss, a life change, a career shift, a divorce, becoming a caregiver, moving, starting over — we want to hear your story.You don't have to have it figured out. You just have to be willing to share honestly.How Yoga Changed My Life a PodcastSend Us Your Stories!If you have a story about how yoga, meditation, breath work, journaling, or movement changed your life, we want to hear from you! These podcasts are really about the same thing — how people move through the seasons of life they didn't plan for, and what helps them along the way.If you'd like to be on the show or share your story: Fill out our guest form or email us at yogachanged@gmail.com Follow us on TikTok:https://www.tiktok.com/@yogachanged...
Dr. John Gray, author of Men Are From Mars, Women Are From Venus and the bestselling relationship author in history, joins Dr. Tara Perry to reveal what's actually happening in your body when love feels hard. With more than 50 million books sold across 50 languages and 40 years of research behind him, John connects the biology of stress hormones directly to the communication breakdowns quietly destroying modern relationships, and shares exactly what men and women can do differently to bring those connections back to life.John also opens up about why independent women are unknowingly producing the hormones that push love away, why men's mirror neurons shut down the moment a woman says "we need to talk," and how small, intentional acts between partners can shift the entire hormonal chemistry of a relationship.KEY TAKEAWAYS02:24 Why women's growing independence has changed relationship dynamics and what it means for their hormonal balance.03:59 The three symptoms that tell you a woman's hormones are out of balance: feeling overwhelmed, resentful, or exhausted.07:44 How stress looks completely opposite in men and women at the hormonal level, and why that explains almost every relationship conflict.09:45 What actually produces estrogen in women — and why it's not massage, it's the anticipation of support.19:11 How successful women can shift from their "male side" back to their female side after a high-performance workday.25:03 Why a man's mirror neurons shut down the moment stress enters the room, and how to talk to him so they stay open.33:47 The 10-minute conversation that drops a woman's stress more effectively than a full therapy session.43:29 The "two hands up" signal John teaches women — and why every man, no exceptions, will respond to it.47:41 What the "spark" in a relationship actually is biologically, and why you can keep producing it at any age.49:45 How women in and beyond menopause can continue producing estradiol naturally using the techniques John teaches.If you're ready to take your healing to the next level, schedule your free consultation with Dr. Tara at: calendly.com/consulttara/consultRESOURCES MENTIONEDMen Are From Mars, Women Are From Venus — For Women Only by Dr. John Gray:Available at marsvenus.comDr. John Gray on YouTube:youtube.com/@JohnGrayMarsVenusHeartMath Institute: heartmath.com
Humility is one of the most quietly powerful practices for positive psychology and mental health. It's also one of the most misunderstood. Here's the heart of it: humility is not a weakness. It's not about making yourself small or performing modesty for social approval. It's an accurate, grounded sense of self, what Dr. Daryl Van Tongeren calls "right-sizing." You own your strengths and weaknesses. And you hold your worth steady through all of it. We explored four types of humility this month: relational, intellectual, cultural, and existential. And we worked through three core ingredients to build humility up: Know Yourself. This is where self-compassion becomes essential. Self-knowledge without self-compassion tends to slide into rumination — that harsh, looping self-focus that keeps us stuck. Dr. Kristin Neff's research reminds us that genuine self-reflection requires feeling safe enough to look clearly, without bracing for an attack. When self-compassion is in place, honest self-awareness becomes possible. So does recognizing things like the better-than-average effect, which is our tendency to unconsciously and inaccurately position ourselves as a little more right, and others a little more wrong. Humility gently corrects that drift. Check Yourself. This is ego territory. When we feel threatened, the ego rises up. We deflect, deny, shut down, intellectualize. It's a very human, very normal response. But it doesn't have to run the show. One of the most practical tools from this series: when you feel defensive, pause. Breathe. Then ask yourself, "What would I think if I weren't feeling defensive?" That question can create some space for the ego to stand down and lets emotional regulation take over instead of reactivity. Go Beyond Yourself. This is where the magic of humility really shows itself as we build a genuine curiosity about other people and life's bigger questions. The self-forgetfulness that C.S. Lewis describes as essential to humility puts it all into action. When we're not so consumed by ourselves, the world opens up. And that's where connection, meaning, and joy actually show up in more noticeable, lasting ways. If you've worked through this series and feel less certain than when you started, that's not a problem. That's the practice of humility in action. Sitting with uncertainty, tolerating what's unresolved, resisting the cultural pressure toward easy answers and performed confidence is peak courage. It's often uncomfortable and it's always worth it. If this work has stirred something that feels bigger than you want to carry alone, please reach out to a therapist, a trusted friend, or a support community. Seeking support isn't weakness. It's an act of humility and one of the most courageous things you can do. And for Joy Lab Program members: your Episode Experiment includes a guided meditation and journal prompts to help you harvest and integrate the work you've done this month. We close with Rilke (we know, we close with Rilke a lot!): "Be patient toward all that is unsolved in your heart and try to love the questions themselves." Keep tending to your humility. It grows good things. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek. The podcast is best paired with the Joy Lab Program (get your 7-day free trial!). Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Sources and Notes for our Element of Humility: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Start your 7-day free trial now. Episodes in this Humility series: Humility Can Be Stressful... But Worth it for Mental Health [ep. 268] Know Yourself: The Humility Practice That Quiets Rumination and Builds Emotional Resilience [ep. 269] Check Yourself: Ego Threat, Stress Relief, & Needing to Prove Yourself [270] Book: Humble by Daryl Van Tongeren, PhD Tara Brach's website Find more about Neff's work on Self-compassion at Self-Compassion.org More on C.S. Lewis from the C.S. Lewis Foundation. Hagá & Olson. 'If I only had a little humility, I would be perfect': Children's and adults' perceptions of intellectually arrogant, humble, and diffident people. Access here. Nielsen & Marrone. Humility: Our current understanding of the construct and its role in organizations. Access here. Porter et al. Predictors and consequences of intellectual humility. Access here. Van Tongeren et al. Humility. Access here. Weidman et al. The psychological structure of humility. Access here. Wright et al. The psychological significance of humility. Access here. Wendell Berry's book Standing by Words Common Questions: Q: How do I stop being so hard on myself without losing self-awareness? A: Self-compassion and self-knowledge are partners. As researcher Dr. Kristin Neff puts it, "You can look clearly at yourself when you're not afraid of what you'll find." Self-compassion creates the psychological safety for honest, accurate self-appraisal, replacing harsh rumination with compassionate self-reflection. Humility is the result: an accurate, grounded sense of self that's neither inflated nor deflated. Q: Why does being humble feel so uncomfortable and countercultural? A: Because in many ways, it is. We live in a world that often rewards certainty, self-promotion, and being right, even when those things don't actually nourish us. Building humility means opening up to uncertainty and the unknown, which takes real courage. The good news is that discomfort is also building something called uncertainty-tolerance, a form of emotional resilience that reaches across every area of your life in really nourishing ways. Key moments: [00:00] Welcome & orientation — Aimee frames the three-part humility arc (Know Yourself → Check Yourself → Go Beyond Yourself) [01:30] Henry's realization: humility, like every Joy Lab Element, is ultimately about learning to love well and connect more deeply [03:00] Why humility is the antidote to loneliness — the difference between being surrounded by people and being genuinely seen; how isolation is really a form of alienation [05:00] What it feels like to be with a truly humble person — and why humility makes us safer, more trustworthy, and more magnetic in relationships and communities [06:30] The traffic circle of defensiveness — Aimee on why the risk of being burned by someone is still better than a lifetime of self-protective looping [07:30] Epistemic humility explained — the idea that your understanding of reality is always partial, always filtered, always a vantage point. And so is everyone else's. (Plus: a pronunciation debate.) [08:45] Why disagreement doesn't mean someone is wrong, and how truth is larger than any one person's grasp of it [10:30] William James on the deepest craving in human nature: to be appreciated and seen [11:00] Two practical strategies for going beyond yourself: (1) deep, active listening as a humility practice — not formulating your response, but truly receiving another person; (2) seeing the innocence of others [12:30] Thich Nhat Hanh: "Listen until they empty their hearts." Henry shares this as a guide for showing up and listening [13:30] Seeing the innocence in others — Henry's 30+ years of clinical wisdom distilled: most people are doing the best they can with what they have, right now. How holding that awareness softens judgment without eliminating boundaries [15:30] Aimee reflects: "That's the wisdom I'd want somebody to hold when they see me messing up." [16:00] Experiment preview for Joy Lab Program members + closing Rumi quote: "You are not a drop in the ocean, you are the entire ocean in a drop." Like and follow Joy Lab on Socials: Instagram Linkedin Facebook YouTube Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.
In this episode: mindfulness meditation, checking in with body and mind, anchoring on the breath, working with distraction, setting intentionsEpisode SummaryA short guided mindfulness practice recorded live in the Mindful FIRE Legends community. Adam welcomes you to settle into an alert-yet-relaxed posture, then gently guides attention from body and mind into the simple sensations of breathing. This meditation will leave you refreshed and present.Guest BioAdam Coelho is the host of the Mindful FIRE Podcast and leads guided meditations in the Mindful FIRE Legends community.Resources & Books MentionedMindful FIRE Legends community: https://mindfulfire.org/joinFree Envisioning Guide: https://mindfulfire.org/startKey TakeawaysBegin by arriving: notice body sensations and how you're showing up right now, with kind curiosity.Use the breath as an anchor (belly, chest, nose, or mouth)—wherever sensations are clearest in the moment.When distraction happens, name it gently and “begin again”; each in-breath is a fresh start, each out-breath a letting go.Near the end, set an intention for how you want to show up for yourself and others for the rest of the day.PS: Introducing the…
Hello, Beautiful...I'm so grateful you're here with me. These soothing affirmations for anxiety and stress relief are designed to calm your nervous system, quiet fearful thoughts, and help you feel safe, grounded, and supported. As you listen, you'll gently release panic, overwhelm, tension, and emotional stress while filling your mind with peace and reassurance. This guided affirmation meditation for women is perfect for panic attacks, anxious moments, bedtime relaxation, and emotional healing. Love,
This week we finish breaking down “Stress Relief”. In a continued effort to relieve the office's stress, Michael demands a comedic roast of himself; meanwhile Andy, Jim and Pam finish watching the very saucy film, “Mrs. Albert Hannaday”, starring Jack Black, Cloris Leachman and Jessica Alba. Jenna does a deep dive on Cloris Leachman, the ladies share stories of acting on a sitcom vs a single camera comedy, and Angela reveals that Angela Martin's comedic inspiration is Jeff Foxworthy. “The Office” writer's assistant, Nate Federman, sends in a clip sharing his cameo experience as the young man Jack Black catches passionately kissing Cloris Leachman. So sit back, relax and get ready to scream, “Boom Roasted”! Check out Rick Overton's comedy special, “Set List”: https://www.comedydynamics.com/catalog/rick-overtons-set-list/ Office Ladies Website - Submit a fan question: https://officeladies.com/submitaquestion Follow Us on Instagram: OfficeLadiesPod Follow Us on YouTube Follow Us on TikTok To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices
Sit back and unwind to relaxing rain and thunder sounds designed to promote sleep, relaxation, and stress relief. Steady rainfall and distant thunder create a calming natural soundscape that helps mask distractions and quiet a busy mind.
How to Stay Calm When Stressed at Work: A 10-Minute Mental ResetThe morning frost may have melted, but as the day progresses, the "heat" of demands—emails, noise, and constant expectations—can wither your peace. In this session, clinical hypnotherapist and former paramedic Martin guides you from the open meadow into a sheltered, quiet glade to build your "Invisible Shield".Using the clinical concept of Sensory Gating, you will learn how to triage your environment—much like a paramedic on a chaotic scene—to filter out background noise and focus purely on what matters. Protect your energy and maintain your balance, no matter how bright or loud the world gets outside.
Find out your unique sensitivity profile and your current stress levels. Take the HSP Stress Test here: https://trueinnerfreedom.com/hsp-stress-test/ Why do so many highly sensitive people keep falling back into the same stress patterns — even after doing all the "right" things to manage stress? If you're constantly overwhelmed, emotionally drained, overthinking, or feeling responsible for everyone around you, this episode will help you understand why stress relief often feels temporary. You'll discover that not all stress management works at the same level — and why deeper change requires more than just calming your nervous system. Understand the 5 deeper layers of stress management for highly sensitive people Learn why stress keeps returning even when you're actively trying to heal Discover how lifestyle changes, emotional healing, and inner freedom practices can create more lasting peace Listen now to discover which layer of stress management may finally help you break free from recurring overwhelm and create a calmer, more grounded life. Todd Smith, founder of True Inner Freedom Dreaming of a stress-free, balanced life? Visit https://trueinnerfreedom.com/ and take the HSP Stress Test. Gain clarity on your sensitivity and stress triggers, and book a free 30-minute introductory conversation to explore what's going on for you and see if working together 1:1 might be a fit. Are you a highly sensitive person (HSP) or someone who identifies as hypersensitive or neurodivergent? This podcast is dedicated to helping highly sensitive people (HSPs) navigate overwhelm and stress by using The Work of Byron Katie—a powerful method for questioning stressful thoughts and finding true inner freedom. We dive deep into stress management strategies, coping with stress, and stress relief methods specifically tailored for HSPs. Learn how to manage emotions, especially negative ones, and explore effective stress reduction techniques that go beyond the surface to address the root causes of anxiety and pressure. Whether you're interested in learning how to lower stress, handle stress and pressure, or reduce stress through practical techniques, we provide insights and support based on The Work of Byron Katie. Discover how this transformative approach can help you decrease stress, find inner peace, and create balance in your life. Join us to learn about various coping strategies for stress, all designed to support HSPs in their journey toward emotional well-being.
If you've ever felt like eating helps you deal with stress, even just a little, this episode changes how you see that.Because while stress eating can feel like relief in the moment… it's often the very thing keeping you stuck, overwhelmed, and disconnected from what you actually need.In this episode, you and I are looking at why using food to cope with stress doesn't actually solve the stress, and how it can quietly make it worse over time.More importantly, you'll start to see what happens when you begin to unlink stress from food, and how that shift doesn't just change your eating habits, but actually helps you feel less overwhelmed, more steady, and more in control overall.If you're a woman in healthcare dealing with stress, emotional eating, or feeling like food is your main way to cope, this will give you a completely different perspective.__________FREE CONSULTFinally break free from overeating and emotional eating habits, starting with a free consult.✨Book a Free Consult__________FREE CLASSStop the Snacking Spiral with 3 easy steps to start today.Plus a bonus tool to prevent food guilt, shame, frustration and quitting on yourself.
Welcome to Books at Bedtime by Calming Anxiety. Tonight, get comfortable, unwind, and let your mind drift away as clinical hypnotherapist Martin Hewlett narrates Chapter 2 of H.G. Wells' timeless classic, The Time Machine. In this captivating second installment, the initial skepticism of the dinner guests is shattered when the Time Traveller stumbles into the dining room a week later—haggard, blood-stained, and completely exhausted. As his guests look on in absolute disbelief, he demands food before launching into his extraordinary, terrifying narrative: his first terrifying plunge through space-time into a distant future paradise, and the dark, hidden dangers lurking beneath the surface. Perfect for soothing an overactive mind, relieving late-night stress, and overcoming insomnia. Let the smooth, rhythmic cadence of this classic sci-fi narration ground you in the present moment, guiding your nervous system into a deep, peaceful state of relaxation.⏱️ Episode Chapters00:00 – Welcome to Books at Bedtime: Chapter 2 Intro 00:13 – The Skepticism of the Dinner Guests 01:52 – A Second Thursday Gathering 02:26 – The Unexplained Absence of the Host 04:01 – The Time Traveller Returns: Changed & Disheveled 05:11 – "I've Been to the Future" 06:26 – A Ravenous Hunger: The Host Demands Food 08:07 – The Narrative Begins: Completing the Machine 09:09 – The First Plunge Through Time 10:42 – Arriving in a Strange New Future World 11:58 – The Morlocks and the Underworld Perils 12:19 – The Evidence of Truth & Outro
When life feels overwhelming, your breath is always with you.This short guided meditation is a simple invitation to pause, slow down, and reconnect with the steady rhythm that's been there all along. No special experience required. No perfect meditation posture. Just a few minutes to step away from the noise and return to the present moment.Whether you're feeling stressed, distracted, anxious, or simply need a reset, let your breath guide you home.When your mind won't stop racing, press play.Send us Fan MailFor those who have reached out asking how to support Adrienne and her family during this time, click here to donate. There is absolutely no expectation—just sincere gratitude.We Didn't Plan For This Special SeriesThis series exists because so many of you reached out and said, “I didn't plan for this either.”If you've gone through a diagnosis, a loss, a life change, a career shift, a divorce, becoming a caregiver, moving, starting over — we want to hear your story.You don't have to have it figured out. You just have to be willing to share honestly.How Yoga Changed My Life a PodcastSend Us Your Stories!If you have a story about how yoga, meditation, breath work, journaling, or movement changed your life, we want to hear from you! These podcasts are really about the same thing — how people move through the seasons of life they didn't plan for, and what helps them along the way.If you'd like to be on the show or share your story: Fill out our guest form or email us at yogachanged@gmail.com Follow us on TikTok:https://www.tiktok.com/@yogachanged...
Michael Rix didn't choose music — music chose him. Growing up in Faith Assembly, a cult in rural Indiana that forbade medical treatment, secular music, and nearly any form of outside connection, Michael found his escape in a homemade guitar string stretched across a punishment paddle. Today, he's an eight-instrument musician with over 24 million streams, a residency in Nashville, and a Grand Ole Opry performance to his name. His memoir, From Cult to Country: An Asthmatic's Journey to Find More Air, tells the full story — including watching his infant brother die of untreated meningitis, surviving years of stress-induced asthma without medical care, and the long road to healing that followed.In this episode, Dr. Tara Perry sits down with Michael for a raw and remarkable conversation about what it costs to grow up without permission to be human, how trauma lives in the body long after the circumstances change, and why telling the truth about your story is one of the most powerful things you can do.Key Takeaways:When you're in a cult, you don't know you're in a cult (00:00:35) — Michael describes watching his father transform from a joyful, basketball-playing man into someone cold and controlled — and how noticing that contrast was one of his earliest signs that something was deeply wrong. The teachings of Hobart Freeman's Faith Assembly came in slowly, then all at once.A medical doctor who walked away from medicine (00:02:46) — Michael's father completed his residency as a heart surgeon, then quit the profession after a sermon convinced him that modern medicine was equivalent to witchcraft. Michael unpacks the twisted theology behind it — and what it cost their family when that belief was applied to their children's health.Over 300 deaths, all from treatable conditions (00:07:24) — Faith Assembly members died from dental infections, childhood illnesses, and ailments that penicillin would have resolved. Michael describes the congregation, the prosecutions that eventually followed, and the surreal reality of parents being sentenced to prison for letting their children die while trying to follow God.Stress-induced asthma and the body's way of keeping score (00:14:24) — From age 11 to 14, Michael suffered three-day asthma episodes that left him breathless on the sofa, too sick to move. No inhaler. No emergency room. It wasn't until decades later — after hearing a Nashville minister describe her own identical symptoms — that he understood his asthma was emotionally driven, his nervous system responding to a world it didn't feel safe in.Watching his brother die (00:25:24) — At 14, Michael witnessed his six-month-old brother John die of untreated meningitis. His father prayed over the infant until the final breath. Michael was standing in the living room. This is the moment the episode turns — and the anchor point from which so much of his healing work has since begun.Music as the original medicine (00:29:53) — Long before therapy or coaching, Michael found his way out through songwriting. With headphones, a CD player, and a notebook, he translated his interior world into lyrics. His album I Can See the Sun — 24 million streams — grew directly from those pages. He shares the song titles and the feelings behind them, and reflects on what it meant to finally say what he actually felt.The toxic beliefs trauma leaves behind (00:32:48) — Through a process called SoSo Prayer with a psychologist friend, Michael excavated the beliefs he'd built around his worst experiences: nobody will accept me if they know, better keep this buried, telling the truth will get me rejected. Dr. Tara connects this to the subconscious stories that run below the level of awareness — and explains why those stories often control outcomes long after the original wound has passed.What happened when Michael worked with Dr. Tara (00:34:37) — Michael describes the session: a deeply relaxed state, forgotten memories surfacing, and a palpable shift in the heaviness he'd been carrying for years. Within days, the anxiety he'd long struggled to name had lifted — and opportunities began opening around him in ways he hadn't expected. He describes feeling clear, unblocked, and no longer weighed down by a stress he couldn't locate.Ready to take your own next step? Visit calendly.com/consulttara/consult to book your free customized consultation with Dr. Tara Perry and get your GPS map — the coordinates for where you are now and where you want to go.
Humility is a powerful mental health tool we have. The science of happiness is clear: genuine connection and belonging are among the strongest predictors of emotional resilience and wellbeing. In this episode of Joy Lab we'll explore the final dimension of humility: going beyond yourself. Building on Dr. Daryl Van Tongeren's framework from Humble, we'll explore how knowing yourself and checking your ego aren't the finish line. That's prep work so you can show up for others with open eyes and an open heart. Whether you've been lonely, stuck in defensive loops, or just tired of running into yourself everywhere you turn, this episode offers a warm, science-grounded roadmap toward deeper connection. This is Episode 4 of Joy Lab's Element of Humility series, following Dr. Daryl Van Tongeren's framework: know yourself, check yourself, and go beyond yourself. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek. The podcast is best paired with the Joy Lab Program (get your 7-day free trial!). Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Full transcript Sources and Notes for our Element of Humility: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Start your 7-day free trial now. Episodes in this Humility series: Humility Can Be Stressful... But Worth it for Mental Health [ep. 268] Know Yourself: The Humility Practice That Quiets Rumination and Builds Emotional Resilience [ep. 269] Check Yourself: Ego Threat, Stress Relief, & Needing to Prove Yourself [270] Book: Humble by Daryl Van Tongeren, PhD Tara Brach's website Find more about Neff's work on Self-compassion at Self-Compassion.org More on C.S. Lewis from the C.S. Lewis Foundation. Hagá & Olson. 'If I only had a little humility, I would be perfect': Children's and adults' perceptions of intellectually arrogant, humble, and diffident people. Access here. Nielsen & Marrone. Humility: Our current understanding of the construct and its role in organizations. Access here. Porter et al. Predictors and consequences of intellectual humility. Access here. Van Tongeren et al. Humility. Access here. Weidman et al. The psychological structure of humility. Access here. Wright et al. The psychological significance of humility. Access here. Wendell Berry's book Standing by Words Key moments: [00:00] Welcome & orientation — Aimee frames the three-part humility arc (Know Yourself → Check Yourself → Go Beyond Yourself) [01:30] Henry's realization: humility, like every Joy Lab Element, is ultimately about learning to love well and connect more deeply [03:00] Why humility is the antidote to loneliness — the difference between being surrounded by people and being genuinely seen; how isolation is really a form of alienation [05:00] What it feels like to be with a truly humble person — and why humility makes us safer, more trustworthy, and more magnetic in relationships and communities [06:30] The traffic circle of defensiveness — Aimee on why the risk of being burned by someone is still better than a lifetime of self-protective looping [07:30] Epistemic humility explained — the idea that your understanding of reality is always partial, always filtered, always a vantage point. And so is everyone else's. (Plus: a pronunciation debate.) [08:45] Why disagreement doesn't mean someone is wrong, and how truth is larger than any one person's grasp of it [10:30] William James on the deepest craving in human nature: to be appreciated and seen [11:00] Two practical strategies for going beyond yourself: (1) deep, active listening as a humility practice — not formulating your response, but truly receiving another person; (2) seeing the innocence of others [12:30] Thich Nhat Hanh: "Listen until they empty their hearts." Henry shares this as a guide for showing up and listening [13:30] Seeing the innocence in others — Henry's 30+ years of clinical wisdom distilled: most people are doing the best they can with what they have, right now. How holding that awareness softens judgment without eliminating boundaries [15:30] Aimee reflects: "That's the wisdom I'd want somebody to hold when they see me messing up." [16:00] Experiment preview for Joy Lab Program members + closing Rumi quote: "You are not a drop in the ocean, you are the entire ocean in a drop." Like and follow Joy Lab on Socials: Instagram Linkedin Facebook YouTube Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.
What if the best medicine for your body has nothing to do with treating your disease and everything to do with treating you? That's the question at the heart of this conversation, and I am so honored to bring you one of the most respected voices in herbal medicine today, David Winston. In this episode of the Wild Herbs Podcast, I talk with herbalist and ethnobotanist David Winston about how plant energetics and human energetics help match herbs to a person's constitution so we treat people rather than diseases. David reflects on herbal medicine's resurgence since the late 1960s, shares how his early connection with plants began in childhood, and explains why herbalism and orthodox medicine are complementary. We discuss the difference between treating a disease and treating a person, nootropic herbs, compliance and dosing forms, the concept of synergy in herbal formulas, nature's role in mental health, foundations of health, and mimosa (Albizia) bark as a powerful mood elevator. David also describes his two-year clinical training program and formula-building approach. Timestamp: 00:00 Teaser 01:05 Meet our guest, David Winston 02:29 Herbalism then and now 07:01 How plants chose him 09:32 Plants communicate wisdom 18:12 Science and tradition together 20:28 Herbs versus medicine 24:56 Herbs for recovery 28:26 Forms and compliance 32:47 Defining herbal energetics 34:59 Becoming a great herbalist 39:14 Treat people not diseases 41:16 Herbal synergy basics 41:39 Antagonism in formulas 43:55 Synergy for depression 47:07 Youth depression after COVID 54:01 Foundations before herbs 56:31 David's personal herbal routine 57:45 Anti-inflammatory diet herbs 01:03:12 Albizia as mood elevator 01:05:37: Broken hearts syndrome 01:08:03 David's two-year clinical training program Herbs and plants mentioned in this episode: Plantain, bacopa, gotu kola, lion's mane, St. John's wort, lemon balm, white peony, lavender, rosemary, Albizia julibrissin (mimosa bark and flowers), hawthorn, rose, andrographis, turmeric, ginger, blueberries, marshmallow, oak bark Buy David's book: Adaptogens: Herbs for Strength, Stamina and Stress Relief – 2nd ed.
Hello Beautiful, I'm so grateful you're here with me.
Dry brushing has been getting a lot of attention but most of what you're hearing stops at skin deep. The real story is what it's doing deep underneath. Your lymphatic system is your body's built-in detox network, and it's also directly connected to your stress response and nervous system regulation. When it's sluggish, you feel it... in your energy, your skin, your mood, and your ability to handle everyday stress they way you used to. Dry brushing is one of the simplest ways to get it moving again. (Simple + doable, yes please!) In part 3 of the Summer Self-Care Series, we're covering what dry brushing actually does for your body, the truth about cellulite, and 3 toxic skincare ingredients you need to remove from your routine immediately. With over 3,000 chemicals available to cosmetic formulators, what goes on your skin matters as much as what goes in your body. Simple tool. Deeper benefits than you expected. Head over to the Treasured Wellness YouTube channel to see the exact brushes used. May this support you today! XO, Michelle ***Get your premium copy of the Treasured Wellness Whole Health Journal! Ready to move from surviving to sustainable, God-centered energy? Book your Fatigue Freedom Breakthrough Call. This is a personal 30-minute Strategy Session where we uncover the real root causes of your fatigue and map out what your unique midlife body really needs. On this call, you'll get clear next steps so you can wake up with real energy, think clearly without fog, and show up fully for your family and calling. Book your Fatigue Freedom Breakthrough Call today. ***Join our community, Mind, Body. Restored. to be supported, encouraged and educated as you take back your health WITH God at the center **Catch the Treasured Wellness Podcast on Substack AND YouTube ***DISCLAIMER: By listening to this podcast, you agree not to use this podcast as medical advice to treat any medical condition in either yourself or others. Contact your own physician for any medical concerns you have. This entire disclaimer also applies to any guests or contributors to the podcast. Under no circumstances shall Treasured Wellness, LLC, guests or contributors be responsible for damages arising from the use of this podcast.
Hello, Beautiful...I'm so grateful you're here with me. This soothing guided meditation for women combines relaxation, visualization, and gentle energy cleansing to help wash away anxiety, panic, stress, and emotional heaviness. As you breathe deeply and soften into calm, you'll imagine your aura filling with peace, light, protection, and emotional balance. This anxiety relief meditation is perfect for calming panic attacks, resetting your energy, and creating inner peace before sleep or during stressful moments. Love,
This week we're breaking down “Stress Relief”! To kick off this two-part episode, the ladies break down one of the most famous cold opens of “The Office”, featuring clips from Rainn Wilson, Oscar Nuñez, Brian Baumgartner and cinematographer, Randall Einhorn. When Dwight stages a fake fire, Stanley has a heart attack and Michael goes into overdrive to protect Stanley. The ladies reveal how much went into this episode that premiered right after SuperBowl XLIII, which includes Angela walking us through everything that went behind “Save Bandit!”. Jenna points out the use of a montage that was unusual for the show and we rock out to the Bee Gee's “Stayin' Alive”, which giving CPR to its beat actually saves lives. So keep away from Michael so you can be stress free and relaxed while you listen to this very epic episode. Office Ladies Website - Submit a fan question: https://officeladies.com/submitaquestion Follow Us on Instagram: OfficeLadiesPod Follow Us on YouTube Follow Us on TikTok To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices
Hello, Beautiful...I'm so grateful you're here with me. Before you rush into the day, give yourself permission to pause. This calming morning meditation helps release stress, quiet your mind, and soften the pressure you've been carrying. Let this practice bring you back into peace, presence, and a slower rhythm. Love,
Fluent Fiction - Danish: Finding Balance: Freja's Journey to Success and Serenity Find the full episode transcript, vocabulary words, and more:fluentfiction.com/da/episode/2026-06-14-07-38-20-da Story Transcript:Da: Freja sad i hjørnet af Freelancer's Home, en hyggelig café med blødt lys og rolig stemning.En: Freja sat in the corner of Freelancer's Home, a cozy café with soft lighting and a calm atmosphere.Da: Hun havde sine bøger, laptop og farverige markører spredt ud over det lille træbord.En: She had her books, laptop, and colorful markers spread across the small wooden table.Da: Udenfor skinnede solen, og sommerens varme bølger kunne mærkes gennem de åbne vinduer.En: Outside, the sun was shining, and the warm waves of summer could be felt through the open windows.Da: Det var en perfekt dag til at være udendørs, men Freja havde vigtigere ting i tankerne.En: It was a perfect day to be outdoors, but Freja had more important things on her mind.Da: Hun bøjede sig frem og læste igen og igen det samme afsnit om arkitekturens grundprincipper.En: She leaned forward, reading the same paragraph about the fundamental principles of architecture over and over again.Da: Tankerne fløj rundt, for hun skulle snart til den store eksamen, der kunne sikre hende en plads på sit drømmestudium.En: Her thoughts were scattered, as she was soon to face the big exam that could secure her a spot in her dream program.Da: Hun ønskede så inderligt at klare det godt, men følte også en stigende uro i maven.En: She so dearly wished to do well, but also felt a growing unease in her stomach.Da: Ind kom Emil, Frejas bedste ven.En: In came Emil, Freja's best friend.Da: Han bar altid et smil på læben og en afslappet holdning, som en brise af frisk luft i enhver stram situation.En: He always wore a smile on his face and had a relaxed demeanor, like a breath of fresh air in any tense situation.Da: Emil stillede sin kaffe ved siden af Freja og kiggede på hendes opslåede bog.En: Emil placed his coffee next to Freja and glanced at her open book.Da: "Lang dag?"En: "Tough day?"Da: spurgte han med et glimt i øjet.En: he asked with a twinkle in his eye.Da: Freja sukkede og smilede svagt.En: Freja sighed and smiled faintly.Da: "Ja, jeg er bekymret for eksamen."En: "Yes, I'm worried about the exam."Da: Emil nikkede og lænede sig tilbage i stolen.En: Emil nodded and leaned back in his chair.Da: "Du gør det godt, Freja.En: "You're doing well, Freja.Da: Men nogle gange skal man også slappe lidt af."En: But sometimes you also need to relax a bit."Da: Hans rolige måde beskrev den modsatte side af Frejas målrettede beslutsomhed.En: His calm manner was the opposite of Freja's determined resolve.Da: Men mens timerne gik, begyndte Freja at miste fokus, fordi Emils lette snak og jokes trak hende væk fra bogen.En: But as the hours passed, Freja began to lose focus because Emil's light chatter and jokes drew her away from the book.Da: Hun vidste, at hun måtte tage en beslutning.En: She knew she had to make a decision.Da: Skulle hun fortsætte med sin strenge studieplan eller tage et skridt tilbage for ikke at brænde helt ud?En: Should she continue with her strict study plan or take a step back to avoid burning out completely?Da: Endelig, efter yderligere en times studier og Emils vedholdende forsøg på at lette stemningen, satte Freja bogen væk og kiggede på Emil.En: Finally, after another hour of studying and Emil's persistent efforts to lighten the mood, Freja put the book away and looked at Emil.Da: "Jeg er virkelig nervøs," sagde hun ærligt.En: "I'm really nervous," she said honestly.Da: "Jeg har brug for at klare mig godt, men jeg ved ikke, hvordan jeg kan slappe af uden at føle dårlig samvittighed."En: "I need to do well, but I don't know how to relax without feeling guilty."Da: Emil tog en dyb indånding.En: Emil took a deep breath.Da: "Det handler om balance.En: "It's about balance.Da: Vi giver det en time til intens fokus, og så tager vi en pause.En: We give it an hour of intense focus, and then we take a break.Da: Det er en aftale?"En: Agreed?"Da: Freja smilede og nikkede langsomt.En: Freja smiled and nodded slowly.Da: "Det kunne jeg godt bruge."En: "I could use that."Da: Med Emils hjælp udviklede de en ny plan.En: With Emil's help, they developed a new plan.Da: Kortere, men mere intense studier samtidig med små pauser til at genoplade.En: Shorter, but more intense study sessions with small breaks to recharge.Da: De gik en kort tur rundt om blokken, og Freja følte sommerbrisen og solens varme på hendes hud.En: They took a short walk around the block, and Freja felt the summer breeze and the warmth of the sun on her skin.Da: Da de kom tilbage til caféen, følte Freja sig lettere tilpas og klar til at dykke tilbage i stoffet.En: When they returned to the café, Freja felt more at ease and ready to dive back into the material.Da: Timer senere, da de pakkede sammen, gik noget op for hende.En: Hours later, as they packed up, something dawned on her.Da: Det var ikke længere kun frygten for eksamen.En: It was no longer just the fear of the exam.Da: Hun havde fundet en måde at tage kontrollen tilbage.En: She had found a way to take back control.Da: "Tak, Emil," sagde hun, mens de gik ud i den stadigt lysende sommeraften.En: "Thank you, Emil," she said as they stepped out into the still-bright summer evening.Da: "Altid, Freja.En: "Always, Freja.Da: Du klarer det fantastisk," svarede han med et glimt.En: You're doing great," he replied with a glint.Da: Freja følte sig bedre rustet til den kommende dag, og ikke bare til at tackle sin eksamen, men til at finde balance i det, hun elskede at gøre.En: Freja felt better prepared for the coming day, not just to tackle her exam, but to find balance in what she loved to do. Vocabulary Words:cozy: hyggeligscattered: spredtfundamental: grundprincipperprinciples: principperatmosphere: stemningdilemma: beslutningunease: urodemeanor: holdningrelaxed: afslappetpersistently: vedholdendedilemma: beslutningrelax: slappe afrecharge: genopladebreeze: brisefocus: fokusresolve: beslutsomhedchatter: snakunease: urodetermined: målrettetlighten: letteperceive: følteguilty: dårlig samvittighedintense: intensstomach: maventackle: klartglint: glimtenthusiasm: inderligtfundamental: grundlæggendegradual: gradvisacknowledge: anerkende
Hello, Beautiful...I'm so grateful you're here with me. The peaceful sound of ocean waves splashing against rocky cliffs creates a calming escape from the noise of the day. These relaxing beach sounds are perfect for deep sleep, meditation, studying, yoga, stress relief, and peaceful focus. I hope this soothing coastal ambience helps you feel grounded, calm, and completely relaxed tonight. Love,
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3427: Holly Jackson explores simple everyday activities that support emotional wellbeing, from gardening and walking in nature to meditation, mindfulness, cleaning, and hobbies. Along with practical suggestions, she highlights research showing how these activities can help regulate cortisol, boost mood-enhancing chemicals, reduce rumination, and encourage a calmer, more balanced state of mind. Read along with the original article(s) here: https://ellymcguinness.com/blog/exercise-as-stress-relief/ Quotes to ponder: "While washing the dishes, one should only be washing the dishes… The fact that I am standing here and washing is a wondrous reality." "Stress is one of those things which accumulates, so whenever you start to feel the tension build-up, take the time to do something you love, have a breather, and clear your mind." "Growing fresh, home-grown fruit and vegetables, and inhaling air while digging, can therefore be hugely beneficial to reducing stress levels." Episode references: Nature Experience Reduces Rumination and Subgenual Prefrontal Cortex Activation: https://www.pnas.org/doi/10.1073/pnas.1510459112 Thich Nhat Hanh — Mindfulness Practice: https://plumvillage.org/about/thich-nhat-hanh Effects of Nature Experience on Cortisol and Stress Response: https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3427: Holly Jackson explores simple everyday activities that support emotional wellbeing, from gardening and walking in nature to meditation, mindfulness, cleaning, and hobbies. Along with practical suggestions, she highlights research showing how these activities can help regulate cortisol, boost mood-enhancing chemicals, reduce rumination, and encourage a calmer, more balanced state of mind. Read along with the original article(s) here: https://ellymcguinness.com/blog/exercise-as-stress-relief/ Quotes to ponder: "While washing the dishes, one should only be washing the dishes… The fact that I am standing here and washing is a wondrous reality." "Stress is one of those things which accumulates, so whenever you start to feel the tension build-up, take the time to do something you love, have a breather, and clear your mind." "Growing fresh, home-grown fruit and vegetables, and inhaling air while digging, can therefore be hugely beneficial to reducing stress levels." Episode references: Nature Experience Reduces Rumination and Subgenual Prefrontal Cortex Activation: https://www.pnas.org/doi/10.1073/pnas.1510459112 Thich Nhat Hanh — Mindfulness Practice: https://plumvillage.org/about/thich-nhat-hanh Effects of Nature Experience on Cortisol and Stress Response: https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3426: Holly Jackson explains why cortisol isn't simply a “bad” stress hormone, but a vital system that helps the body respond to challenges and maintain energy. By understanding how movement influences cortisol and recovery, readers can learn why the right type and timing of physical activity can support better stress management, mental wellbeing, and overall health. Read along with the original article(s) here: https://ellymcguinness.com/blog/exercise-as-stress-relief/ Quotes to ponder: "One easy way to remember cortisol's functions is to think of the ‘Caveman' lifestyle." "What gentle to moderate exercise does, is ‘train' the body to resume homeostasis after experiencing high levels of cortisol." "Exercise can help relieve stress when slow movement and deep breathing are incorporated after physical activity." Episode references: University of Nevada: https://www.unr.edu/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Dr. Liz Graves didn't set out to become a doctor. She discovered chiropractic as a patient, fell in love with its foundational philosophy that the body heals from the inside out, and built a career around that principle. Today, as the founder of Back 2 Real Food, she helps people restore their metabolic health through food, cyclic nutrition strategies, and targeted amino acid therapy — without relying on willpower, calorie restriction alone, or one-size-fits-all dieting.In this episode, Dr. Tara Perry sits down with Dr. Graves for a wide-ranging conversation on why so many people are doing "everything right" and still can't lose weight, what the modern food system is doing to our metabolism, and the counterintuitive strategies that actually work.Key Takeaways:The real reason diets stop working (00:07:00) — Every time you diet without recovery, your body adapts to living on less, slowing your metabolism over time. Dr. Graves explains her cyclic approach: a structured window of fat loss followed by a deliberate high-calorie phase that trains the body to metabolize more, not less.Seed oils are the #1 offender in your diet (00:16:44) — Vegetable, canola, sunflower, and safflower oils disrupt cell walls, cause inflammation at the cellular level, and impair mitochondrial function. Removing them is the first and fastest win Dr. Graves makes with every new client.Three foods worth adding right now (00:19:41) — Healthy natural fats (animal fats, olive oil, coconut oil), quality mineral-rich sea salt, and more whole foods without a label. Small additions that compound into meaningful change.Know your farmer (00:21:49) — Pesticide load, not the food itself, is driving the explosion in leaky gut, celiac, and autoimmune conditions. Dr. Graves recommends the Weston A. Price Foundation as a starting point for finding local farmers and co-ops, and makes the case that buying direct is often cheaper than buying organic at a grocery store.Targeted amino acid therapy changed everything (00:26:56) — Most people have never worked with a practitioner who assesses neurotransmitter imbalances and uses amino acids to correct them. Dr. Graves explains how depleted GABA, serotonin, and dopamine pathways fuel emotional eating, overwhelm, and burnout — and how replenishing them through targeted therapy gives people the neurological resilience to stay on course.Cortisol, stress, and weight retention (00:32:41) — Chronic low-grade stress (email, notifications, relentless demands) keeps the body in protective mode, holding weight and suppressing metabolic function. Dr. Graves connects the modern stress environment to the ancestral body we're still living in, and explains why supporting the brain matters as much as fixing the food.Body composition over the scale (00:58:06) — Dr. Graves uses body composition testing (muscle, fat, water, bone) rather than BMI or scale weight to track real progress. She shares the story of a five-foot-one woman with 105 pounds of muscle who technically "should" weigh 100 pounds — and why that framing is misleading and discouraging.What results actually look like (00:47:24) — On Dr. Graves' six-week protocol, most people lose about 10 pounds and drop one clothing size. On the nine-week plan, 15 to 30 pounds and two clothing sizes. She describes it as achieving six to nine months of focused progress in six to nine weeks — structured and demanding while you're in it, but consistently described as the easiest thing clients ever did when they look back.Ready to take your own next step?Visit calendly.com/consulttara/consult to book your free customized consultation with Dr. Tara Perry and get your GPS map — the coordinates for where you are now and where you want to go.
Humility and mental health are more connected than you might think. And if you add self-compassion to the humility-ego mix, then you have a recipe that can support mood, offer stress relief, and give your mind and body a break from constantly trying to defend yourself. We'll dig into all this with the "Check Yourself" step of the humility framework, unpacking ego threat, defensive thinking patterns, and the very human stress response that kicks in when we feel criticized, wrong, or uncertain. Spoiler: the ego is not the villain here. It's more like an overzealous bodyguard, and humility is how you can teach it to stand down. This is Episode 3 of Joy Lab's Element of Humility series, following Dr. Daryl Van Tongeren's framework: know yourself, check yourself, and go beyond yourself. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek. The podcast is best paired with the Joy Lab Program. Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch this episode on YouTube Sources and Notes for our Element of Humility: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Episodes in this Humility series: Humility Can Be Stressful... But Worth it for Mental Health [ep. 268] Know Yourself: The Humility Practice That Quiets Rumination and Builds Emotional Resilience [ep. 269] Book: Humble by Daryl Van Tongeren, PhD Tara Brach's website Find more about Neff's work on Self-compassion at Self-Compassion.org More on C.S. Lewis from the C.S. Lewis Foundation. Hagá & Olson. 'If I only had a little humility, I would be perfect': Children's and adults' perceptions of intellectually arrogant, humble, and diffident people. Access here. Nielsen & Marrone. Humility: Our current understanding of the construct and its role in organizations. Access here. Porter et al. Predictors and consequences of intellectual humility. Access here. Van Tongeren et al. Humility. Access here. Weidman et al. The psychological structure of humility. Access here. Wright et al. The psychological significance of humility. Access here. Wendell Berry's book Standing by Words Key moments: [00:00] Welcome and episode framing — checking ourselves means we accept that we don't know it all, recognize our own cultural lenses, and can sit with uncertainty without losing ourselves. [02:00] Henry on accepting uncertainty as a form of letting go of control — and why the self-knowledge work from last episode makes this possible. True inner strength means being secure enough to admit when you're wrong and hold your ground when you need to. [04:00] Enter: the ego. Aimee makes the case that the ego isn't the root of all evil. A healthy ego helps us maintain a coherent, positive sense of self. The problem isn't the ego itself; it's when the ego runs the whole show, making every decision from a place of fear. [06:30] Ego threat explained — when criticism, mistakes, or uncertainty shake our sense of self, a stress response activates. This triggers cognitive distortions: black-and-white thinking, confirmation-seeking, and rigid beliefs. It's common, it's wired in, and it doesn't have to take us down. [08:30] Henry's bodyguard metaphor: the ego is a zealous protector that sometimes overreacts wildly — treating a questioned idea like a life-or-death threat. Humility doesn't fire the bodyguard. It just teaches it to relax. [11:00] Signs the bodyguard has overstepped. Aimee walks through the obvious ones (counterattacking, deflecting, blame-shifting) and the subtler ones (shutting down, overexplaining, people-pleasing, doubling down on beliefs to avoid uncertainty). If you're nodding, you're in good company. [13:00] Henry adds the physical signs of ego threat to watch for: chest tightness, heat rising, clenched jaw, shallow breathing. Your body knows you're in ego threat before your mind does. Also: the urgency to respond immediately, spinning narratives to justify reactions, needing the last word. [15:00] The good news — and the real mental health payoff. Admitting mistakes makes us more liked and respected. Humility builds psychological safety in relationships, keeps small harms from becoming earthquakes, reduces thought distortions, and separates self-worth from performance. It's a genuine resilience-booster. [17:00] Henry's three-step in-the-moment practice: pause (especially when it feels most urgent), take one slow breath (gives your brain a chance to come back online), and ask "What would I think about this if I weren't feeling defensive?" Shift from threat response to curiosity response — and still hold your ground if you need to, just from a grounded place. [19:00] Aimee adds supportive touch as an emotional regulation tool — hands stacked gently on the body, a breath, a moment of self-compassion. Getting out of the traffic circle doesn't require a response or a win. Sometimes you just drive on your way. [20:30] Closing wisdom from Tara Brach: "The ego is not your enemy, it is your partner. Make peace with it." Full transcript here Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.
Send us Fan MailIn this calming affirmations episode, we focus on releasing stress, quieting mental clutter and creating space for peace. Through gentle, encouraging affirmations, we remind ourselves that not every problem needs to be solved today and not every burden is ours to carry. Take a deep breath, relax your shoulders and allow yourself a moment of rest. Whether you're navigating a busy season or simply need a reset, these affirmations are here to help you reconnect with calm. And when you're ready, come sit with us and sip some coffee together. ☕
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3426: Holly Jackson explains why cortisol isn't simply a “bad” stress hormone, but a vital system that helps the body respond to challenges and maintain energy. By understanding how movement influences cortisol and recovery, readers can learn why the right type and timing of physical activity can support better stress management, mental wellbeing, and overall health. Read along with the original article(s) here: https://ellymcguinness.com/blog/exercise-as-stress-relief/ Quotes to ponder: "One easy way to remember cortisol's functions is to think of the ‘Caveman' lifestyle." "What gentle to moderate exercise does, is ‘train' the body to resume homeostasis after experiencing high levels of cortisol." "Exercise can help relieve stress when slow movement and deep breathing are incorporated after physical activity." Episode references: University of Nevada: https://www.unr.edu/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Steve watched the Michael Jackson Doc, we go to the College of Pop Culture Knowledge & we discuss stress relief and practice dating See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Hello, Beautiful...I'm so grateful you're here with me. Nighttime can feel especially heavy when anxiety, worry, and racing thoughts won't let you relax. This sleep meditation gently calms the nervous system, eases emotional stress, and helps your mind settle into peace before sleep. Allow yourself to unwind, breathe deeply, and drift into comforting rest tonight. Love,
Let go of daytime worries and sink into a deep, comforting slumber with the Anchored meditation app. As a cherished addition to our Books at Bedtime library, this episode features Chapter 6 of Lewis Carroll's beloved classic: Pig and Pepper.If you find yourself tossing and turning, battling insomnia, or needing an escape from late-night nighttime anxiety, this enchanting, surreal audio journey is the perfect addition to your nightly sleep routine.Why this episode is perfect for sleep and relaxation:Surreal Cognitive Anchor: Follow Alice as she navigates the bizarre rules of the Duchess's house and holds a thoughtful, twisting conversation with the enigmatic Cheshire Cat. The whimsical nonsense logic is highly effective at derailing stressful, looping thoughts, giving your brain a safe, comforting space to switch off.Hypnotic Pacing: Listen as the bustling energy of the kitchen gently gives way to the quiet, still woods where the Cheshire Cat speaks in deliberate, mysterious riddles. The iconic, slow-vanishing grin acts as a beautiful metaphor for your own conscious thoughts slowly fading into a dream.Premium Sleep Audio: Paced perfectly for effortless relaxation, this track features soothing vocal tones designed to slow your breathing, lower your heart rate, and settle a busy nervous system for deep, restorative sleep.Dim your lights, slide under the covers, and let the Anchored app ease you into a peaceful rest tonight. Your journey into Wonderland awaits.
You have created a new baseline for managing your stress. If you frequently find yourself finishing your week feeling mentally fragmented, scattered, or stuck on an emotional rollercoaster between high-alert stress and total burnout, your system is missing integration. In this final session, we dive into the advanced science of neuro-somatic synthesis and introduce Somatic Stacking—layering postural alignment, the Pran Mudra, and Root Chakra grounding simultaneously to instantly drop cortisol, lock out environmental noise, and restore a state of sharp, effortless daily execution. In This Episode, You'll Discover: The Cost of Fragmentation: The biological reason why juggling multiple roles splits your attention and keeps your nervous system chemically unbalanced. The Architecture of Somatic Stacking: How layering physical, energetic, and breath anchors simultaneously creates a powerful synergistic off-switch for stress. The Equilibrium Protocol: A guided 10-minute integrated meditation to completely stabilize your heart rate, stop energy leaks, and anchor your mind in sovereign peace. A Daily Message for Your Heart You are balancing a mountain of moving parts, steering a large vision, and anchoring the spaces you occupy. It is completely natural to feel scattered, like you are a collection of tasks and timelines rather than a whole soul. Today, remember that balance is not something you find by fixing everything in the outside world—balance is an internal posture you claim right here in the immediate present. You do not have to wait for the storm to stop to find your peace. By taking these ten minutes to stack your physical tools, you are gathering your scattered power back into your own hands. Let the affirmation 'My nervous system is steady, my body is safe, and I am entirely at peace' act as your absolute standard of stability today. You are doing an extraordinary job. This is day 7 of a 7-day meditation series, 3514-3520 Somatic Stress Relief. THIS WEEK'S MEDITATION JOURNEY If you are tired of waking up already feeling overwhelmed, running on adrenaline, and dealing with that persistent background anxiety that makes it impossible to focus, you are in the exact right place. This week, we are stepping into a profound, 7-day somatic experience designed to pull you out of survival mode and return you to a state of calm, unshakeable power. We aren't just going to talk about peace; we are going to build it directly into your biology. Over the next seven days, we will layer powerful, science-backed tools—including ancient hand mudras like the Pran Mudra, deep rhythmic breathing protocols, target chakra alignments, and restorative physical resets—to train your body that it is safe to let go. Whether you are navigating a high-velocity career, balancing a mountain of daily demands, or simply trying to quiet an overactive mind before bed, this series is your ultimate biological reset button. Get ready to lower your cortisol, drop your shoulders, and reclaim your inner sovereignty. THIS WEEK'S CHALLENGE: THE 30-SECOND COLD SPLASH At the end of your morning shower, turn the handle to cold for just 30 seconds. Alternatively, fill a bowl with ice water and submerge your face up to your temples for 10 seconds. MEDITATION TECHNIQUES: DAY 1: VISUALIZATION Visualize yourself seated next to people who calm you. DAY 2: AFFIRMATION "My body is safe, and I am at peace." DAY 3: THE EXTENDED EXHALE BREATHING TECHNIQUE Inhale through your nose for a count of 4, feeling your belly expand. Hold gently at the top for a count of 4. Exhale slowly through pursed lips (like breathing through a straw) for a count of 8. Repeat for 3 to 5 cycles to instantly lower your heart rate and drop cortisol levels. DAY 4: PRAN MUDRA (THE LIFE FORCE SEAL) This mudra acts like a grounding cord for a scattered, anxious mind while simultaneously replenishing drained energy reserves without overstimulating your system. How to do it: On both hands, bring the tips of your ring finger and pinky finger to touch the tip of your thumb. Keep your index and middle fingers extended straight out. Rest your hands on your lap, palms facing up. DAY 5: MULADHARA ROOT CHAKRA When the nervous system is overwhelmed, energy flies upward into a swirling vortex of overthinking. Dropping your awareness down to the Root Chakra—located at the base of your spine—anchors you. Visualize a rich, warm, steady crimson light grounding you deeply into the solid earth beneath you. DAY 6: LAYER ALL THE TECHNIQUES TOGETHER DAY 7: REFLECTION AND CELEBRATION SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual! WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/sip and om Facebookhttps://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.
Unwind, let go of the day, and ease your mind into tranquil relaxation with the Anchored meditation app. As a featured selection in our Books at Bedtime library, this episode presents Chapter 5 of Lewis Carroll's beloved masterpiece: Advice from a Caterpillar.If you are struggling to quiet a racing mind, dealing with insomnia, or looking to soothe late-night nighttime anxiety, this dreamlike tale is a beautiful addition to your nightly sleep routine.Why this episode works for sleep and relaxation:Languid, Sleepy Cadence: Experience the notoriously slow, hypnotic conversation between Alice and the Caterpillar. The Caterpillar's deliberate, sleepy dialogue acts as a natural pacing mechanism to help slow your breathing and lower your heart rate.Comforting Cognitive Distraction: Listen as Alice tries to navigate the absurd logic of the Wonderland forest and recites the whimsical poem You Are Old, Father William. This gentle narrative provides just enough mental focus to distract you from tomorrow's worries without keeping your brain alert.Immersive Relaxation Audio: Crafted specifically for bedtime listening, the calm vocal delivery and tranquil pacing of this track are designed to reduce stress, calm the nervous system, and smoothly guide you into a state of deep, restorative sleep.Turn off the world, sink deep into your pillows, and let the Anchored app gently drift you off to sleep.
Imagine someone took away your business card, your LinkedIn profile, your family group text, and your to-do list.Who would be left? Don't panic. This isn't a pop quiz.It's a guided meditation.We can spend so much time collecting labels, titles, responsibilities, and roles that eventually they can start to feel like our entire identity. But what happens when one of those roles changes, or disappears or simply feels heavier than usual?This guided meditation is an opportunity to step back from all the hats you wear and reconnect with something deeper — the part of you that exists beneath every title, to-do list, accomplishment, and expectation.For the moments when you've become so busy being everything for everyone else that you've lost sight of yourself, press play.Send us Fan MailFor those who have reached out asking how to support Adrienne and her family during this time, click here to donate. There is absolutely no expectation—just sincere gratitude.We Didn't Plan For This Special SeriesThis series exists because so many of you reached out and said, “I didn't plan for this either.”If you've gone through a diagnosis, a loss, a life change, a career shift, a divorce, becoming a caregiver, moving, starting over — we want to hear your story.You don't have to have it figured out. You just have to be willing to share honestly.How Yoga Changed My Life a PodcastSend Us Your Stories!If you have a story about how yoga, meditation, breath work, journaling, or movement changed your life, we want to hear from you! These podcasts are really about the same thing — how people move through the seasons of life they didn't plan for, and what helps them along the way.If you'd like to be on the show or share your story: Fill out our guest form or email us at yogachanged@gmail.com Follow us on TikTok:https://www.tiktok.com/@yogachanged...
You are actively training your biology for long-term clarity. If you frequently find yourself finishing your week feeling mentally fragmented, scattered, or stuck on an emotional rollercoaster between high-alert stress and total burnout, your system is missing integration. In this session, we dive into the advanced science of neuro-somatic synthesis and introduce Somatic Stacking—layering postural alignment, the Pran Mudra, and Root Chakra grounding simultaneously to instantly drop cortisol, lock out environmental noise, and restore a state of sharp, effortless daily execution. In This Episode, You'll Discover: The Cost of Fragmentation: The biological reason why juggling multiple roles splits your attention and keeps your nervous system chemically unbalanced. The Architecture of Somatic Stacking: How layering physical, energetic, and breath anchors simultaneously creates a powerful synergistic off-switch for stress. The Master Weaver Perspective: An illuminating story on why modifying your thoughts fails if you don't first align the structural frame of your biology. The Equilibrium Protocol: A guided 6-minute integrated meditation to completely stabilize your heart rate, stop energy leaks, and anchor your mind in sovereign peace. A Daily Message for Your Heart You are balancing a mountain of moving parts, steering a large vision, and anchoring the spaces you occupy. It is completely natural to feel scattered, like you are a collection of tasks and timelines rather than a whole soul. Today, remember that balance is not something you find by fixing everything in the outside world—balance is an internal posture you claim right here in the immediate present. You do not have to wait for the storm to stop to find your peace. By taking these ten minutes to stack your physical tools, you are gathering your scattered power back into your own hands. Let the affirmation 'My nervous system is steady, my body is safe, and I am entirely at peace' act as your absolute standard of stability today. You are doing an extraordinary job. This is day 6 of a 7-day meditation series, 3514-3520 Somatic Stress Relief. THIS WEEK'S MEDITATION JOURNEY If you are tired of waking up already feeling overwhelmed, running on adrenaline, and dealing with that persistent background anxiety that makes it impossible to focus, you are in the exact right place. This week, we are stepping into a profound, 7-day somatic experience designed to pull you out of survival mode and return you to a state of calm, unshakeable power. We aren't just going to talk about peace; we are going to build it directly into your biology. Over the next seven days, we will layer powerful, science-backed tools—including ancient hand mudras like the Pran Mudra, deep rhythmic breathing protocols, target chakra alignments, and restorative physical resets—to train your body that it is safe to let go. Whether you are navigating a high-velocity career, balancing a mountain of daily demands, or simply trying to quiet an overactive mind before bed, this series is your ultimate biological reset button. Get ready to lower your cortisol, drop your shoulders, and reclaim your inner sovereignty. THIS WEEK'S CHALLENGE: THE 30-SECOND COLD SPLASH At the end of your morning shower, turn the handle to cold for just 30 seconds. Alternatively, fill a bowl with ice water and submerge your face up to your temples for 10 seconds. MEDITATION TECHNIQUES: DAY 1: VISUALIZATION Visualize yourself seated next to people who calm you. DAY 2: AFFIRMATION "My body is safe, and I am at peace." DAY 3: THE EXTENDED EXHALE BREATHING TECHNIQUE Inhale through your nose for a count of 4, feeling your belly expand. Hold gently at the top for a count of 4. Exhale slowly through pursed lips (like breathing through a straw) for a count of 8. Repeat for 3 to 5 cycles to instantly lower your heart rate and drop cortisol levels. DAY 4: PRAN MUDRA (THE LIFE FORCE SEAL) This mudra acts like a grounding cord for a scattered, anxious mind while simultaneously replenishing drained energy reserves without overstimulating your system. How to do it: On both hands, bring the tips of your ring finger and pinky finger to touch the tip of your thumb. Keep your index and middle fingers extended straight out. Rest your hands on your lap, palms facing up. DAY 5: MULADHARA ROOT CHAKRA When the nervous system is overwhelmed, energy flies upward into a swirling vortex of overthinking. Dropping your awareness down to the Root Chakra—located at the base of your spine—anchors you. Visualize a rich, warm, steady crimson light grounding you deeply into the solid earth beneath you. DAY 6: LAYER ALL THE TECHNIQUES TOGETHER DAY 7: REFLECTION AND CELEBRATION SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual! WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/sip and om Facebookhttps://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.
Dr. Ron Dushkin is a seasoned expert in stress management and holistic health. With decades of experience, Dr. Dushkin has been instrumental in helping individuals reclaim their lives from the grips of stress. He is the author of the book "Manage Your Stress, Manage Your Life," where he explores the intricate connections between stress management, mental clarity, and overall well-being. Dr. Dushkin's journey began in his second year of medical school when he realized the profound impact that yoga and relaxation techniques could have on mental and physical health. Since then, he has built a career out of teaching others to master stress before it masters them.Episode Summary:In this insightful episode of "Transform Your Mind to Transform Your Life," life coach Myrna Young welcomes Dr. Ron Dushkin to explore the necessity of mastering stress management. The discussion unfolds with Dr. Dushkin's revelatory moment in a yoga class, where he recognized the stress he was unknowingly harboring. This realization set him on a lifelong journey into the world of stress management. As the conversation progresses, he introduces the concept of the "Goldilocks Breath," a versatile tool designed to bring immediate stress relief without drawing attention, underscoring how crucial it is to manage stress effectively in today's fast-paced world.Listeners are guided through various themes such as identifying real-time stress signals, the power of the stress management breath, and understanding first reactions. Dr. Dushkin also sheds light on the lesser-known aspect of stress, emphasizing how we eat and how our eating habits can signal hidden stress. The episode takes a deep dive into the significance of setting personal boundaries, explaining how saying no respectfully can turn an external 'no' into an internal 'yes.' Dr. Dushkin's insights reinforce the idea that managing stress can drastically improve one's emotions, energy, and overall life quality.Timestamp Summary0:02 Mastering Stress Management Techniques for a Balanced Life3:06 Discovering Stress Management Through Yoga and Meditation9:26 Recognizing and Managing First Reactions to Stress10:21 Mastering Stress with the Goldilocks Breath Technique13:53 Understanding First Reactions and Stress Responses in Relationships16:06 Mastering Stress with the Goldilocks Breath Technique17:44 Understanding First Reactions and Human Physiology19:13 The Connection Between Eating Habits and Stress Management21:10 Transforming External Nos Into Internal Yeses for Self-Respect24:18 Managing Stress Through Mindful Decision-Making and Daily Practices28:06 Harnessing Gratitude to Alleviate Stress and Enhance Well-Being30:06 Transforming Stress Management for a Healthier LifeSponsors of this podcastWith Wegovy at Hers, lose up to 20% or more of your body weight when combined with diet and exercise. Ready to reach your goals? Visit forhers.com/transform to get personalized, affordable care that gets you. See this video on The Transform Your Mind YouTube Channel https://www.youtube.com/@MyhelpsUs/videosTo see a transcripts of this audio as well as links to all the advertisers on the show page https://myhelps.us/Follow Transform Your Mind on Instagram https://www.instagram.com/myrnamyoung/Follow Transform Your mind on Facebookhttps://www.facebook.com/profile.php?id=100063738390977Please leave a rating and review on iTunes https://podcasts.apple.com/us/podcast/transform-your-mind/id1144973094Feedspot Top 100 Mental Health Podcast For sponsored Brand interviews and sponsorship inquires please visit Partner With The Transform Your Mind Podcast | Myrna Young Life Coach
This section follows Alice and a bizarre group of birds and animals trying to get dry after getting wet. They listen to a dry history lecture from a mouse, participate in a chaotic "Caucus-race" where everyone wins, and Alice accidentally scares everyone away by talking about her cat, Dinah (spelled phonetically as "dinner" in the transcript).The Sleep/Relaxation Angle: While the plot features playful arguments and nonsense logic, it works perfectly as a "boring bedtime story" or distraction tool. The inclusion of the dry recitation of English history (William the Conqueror) acts as a fantastic cognitive anchor—it gives a racing mind something low-stakes to focus on, letting the listener drift off effortlessly.
Step away from the stresses of the day and let your mind wander into a world of pure imagination with the Anchored meditation app. As part of our signature Books at Bedtime audio library, this episode brings you Chapter 4 of Lewis Carroll's timeless classic: The Rabbit Sends in a Little Bill.If you suffer from insomnia, chronic nighttime anxiety, or a racing mind at 2:00 AM, this comforting, whimsical tale is the ultimate addition to your nightly sleep routine.Why this episode is perfect for sleep and relaxation:Gentle Mental Distraction: Follow Alice as she gets stuck in the White Rabbit's house, encounters the chaotic helper Bill the lizard, and plays hide-and-seek with a giant puppy in a thick wood. The playful, surreal narrative serves as a gentle cognitive anchor, giving your brain something comforting to focus on while your body relaxes.A Natural Path to Calming Down: Watch your stress fade as Alice escapes the busy house and transitions into the quiet, slow-paced atmosphere of a deep, dreamlike forest, eventually meeting a calm, quietly meditating Caterpillar.Premium Relaxation Audio: Masterfully paced for effortless drifting, this story uses soothing vocal tones and rhythmic storytelling designed to lower your heart rate, ease tension, and prepare your nervous system for a night of deep, restorative sleep.Turn down the screens, settle under the covers, and let the Anchored app gently guide you into a peaceful, deep slumber tonight. Wonderland is waiting.
Welcome to The Meditation Podcast. This is Jesse Stern with a simple meditation to release muscle tension. In many social and professional situations, we tend to hold our breath. Holding our breath halts the natural flow of movement within our bodies, causing tension, fatigue, and stagnation. In today's meditation, we practice a simple meditation to release muscle tension. ------- Remember that this podcast uses binaural beats, audio technology that affects the brain, so please use headphones, and please do not use this podcast while driving or operating machinery. We are not licensed health care practitioners, and we do not claim any specific health benefits from using this podcast. You are responsible for your own health. This podcast is made possible with great thanks to our subscribers on Patreon. Join our community at Patreon.com/theMeditationPodcast. Now, let's begin.
Today, your true neural shifts are beginning to solidify. When your weekly calendar is packed with demanding roles and heavy outputs, your energy flies upward into a chaotic buzz of mental stress. In this session, we enter a deep practice of somatic replenishment by anchoring our awareness at the base of the spine—the Muladhara Root Chakra. Through a targeted red-light visualization and stabilizing breath protocols, we feed your nervous system the vital security it needs to completely settle and recharge. In This Episode, You'll Discover: The Anatomy of Burnout Recovery: Why a hyper-vigilant nervous system requires a biological shift into radical nourishment and safety. The Muladhara Activation: How focusing on the Root Chakra lowers your center of gravity out of your racing thoughts and anchors your body into the solid earth. Somatic Nutrient Flow: A guided 10-minute meditation to down-regulate your stress response, melt away lower body tension, and nurture your peace. A Message for Your Heart When you are holding up a large vision and balancing multiple responsibilities, it is incredibly easy to spend all your energy pouring into the world without saving any for yourself. Today, remember that you do not have to finish everything on your plate to deserve a moment of pure, uninterrupted nourishment. Your worth is not measured by your daily output. In this space right now, you are allowed to pull your energy back home. You are allowed to be held. You are allowed to be entirely nurtured. Let the affirmation 'My nervous system is steady, my body is safe, and I am entirely at peace' sink into your cells today. You are doing an extraordinary job. This is day 5 of a 7-day meditation series, 3514-3520 Somatic Stress Relief. THIS WEEK'S MEDITATION JOURNEY If you are tired of waking up already feeling overwhelmed, running on adrenaline, and dealing with that persistent background anxiety that makes it impossible to focus, you are in the exact right place. This week, we are stepping into a profound, 7-day somatic experience designed to pull you out of survival mode and return you to a state of calm, unshakeable power. We aren't just going to talk about peace; we are going to build it directly into your biology. Over the next seven days, we will layer powerful, science-backed tools—including ancient hand mudras like the Pran Mudra, deep rhythmic breathing protocols, target chakra alignments, and restorative physical resets—to train your body that it is safe to let go. Whether you are navigating a high-velocity career, balancing a mountain of daily demands, or simply trying to quiet an overactive mind before bed, this series is your ultimate biological reset button. Get ready to lower your cortisol, drop your shoulders, and reclaim your inner sovereignty. THIS WEEK'S CHALLENGE: THE 30-SECOND COLD SPLASH At the end of your morning shower, turn the handle to cold for just 30 seconds. Alternatively, fill a bowl with ice water and submerge your face up to your temples for 10 seconds. MEDITATION TECHNIQUES: DAY 1: VISUALIZATION Visualize yourself seated next to people who calm you. DAY 2: AFFIRMATION "My body is safe, and I am at peace." DAY 3: THE EXTENDED EXHALE BREATHING TECHNIQUE Inhale through your nose for a count of 4, feeling your belly expand. Hold gently at the top for a count of 4. Exhale slowly through pursed lips (like breathing through a straw) for a count of 8. Repeat for 3 to 5 cycles to instantly lower your heart rate and drop cortisol levels. DAY 4: PRAN MUDRA (THE LIFE FORCE SEAL) This mudra acts like a grounding cord for a scattered, anxious mind while simultaneously replenishing drained energy reserves without overstimulating your system. How to do it: On both hands, bring the tips of your ring finger and pinky finger to touch the tip of your thumb. Keep your index and middle fingers extended straight out. Rest your hands on your lap, palms facing up. DAY 5: MULADHARA ROOT CHAKRA When the nervous system is overwhelmed, energy flies upward into a swirling vortex of overthinking. Dropping your awareness down to the Root Chakra—located at the base of your spine—anchors you. Visualize a rich, warm, steady crimson light grounding you deeply into the solid earth beneath you. DAY 6: LAYER ALL THE TECHNIQUES TOGETHER DAY 7: REFLECTION AND CELEBRATION SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual! WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/sip and om Facebookhttps://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.
Top 5 Ways to Regulate Your Nervous System for Better Sleep & Stress Relief | Podcast #478
How does it feel to be actively retraining your nervous system? You're stepping out of survival mode and finding your footing. Hitting the middle of the week is often when external demands peak, making today's practice the perfect opportunity to witness your own growth and resilience. You are doing an incredible job sticking with this commitment to your inner peace—keep going. Today, our developmental arc is Protect. If you often finish your day feeling completely depleted, over-stimulated, or emotionally exhausted from absorbing the stress of your environment, your energetic boundaries are leaking. In this session, we explore the somatic neuroscience of energy conservation and introduce a high-performance physical seal—the Pran Mudra—to instantly ground your nervous system, stop sensory overload, and build a protective boundary around your peace. In This Episode, You'll Discover: The Porous Nervous System: The biological reason why high-achievers absorb environmental anxiety and hit sensory burnout fast. The Pran Mudra Protocol: How closing the nerve circuits in your fingers acts as a biological battery charger to protect your daily stamina. Somatic Shielding: A guided 10-minute meditation to help you drop your cortisol baseline, stop over-functioning for others, and reclaim your personal sovereignty. A Message for Your Heart You likely deeply care for everything and everyone in your orbit. You may be constantly holding up a massive vision, managing complex timelines, and anchoring the spaces you occupy. Because your heart is so big, it can be incredibly easy to let the chaotic energy of the outside world bleed into your personal sanctuary. Today, I want to remind you that protecting your peace is not selfish—it is an act of supreme inner sovereignty. You cannot serve from an empty well, and you do not have to be a sponge for the stress of the world to be successful. By holding the Pran Mudra today, you are safely sealing your borders and declaring that your peace is non-negotiable. Step back into your own power. You are doing an extraordinary job. This is day 4 of a 7-day meditation series, 3514-3520 Somatic Stress Relief. THIS WEEK'S MEDITATION JOURNEY If you are tired of waking up already feeling overwhelmed, running on adrenaline, and dealing with that persistent background anxiety that makes it impossible to focus, you are in the exact right place. This week, we are stepping into a profound, 7-day somatic experience designed to pull you out of survival mode and return you to a state of calm, unshakeable power. We aren't just going to talk about peace; we are going to build it directly into your biology. Over the next seven days, we will layer powerful, science-backed tools—including ancient hand mudras like the Pran Mudra, deep rhythmic breathing protocols, target chakra alignments, and restorative physical resets—to train your body that it is safe to let go. Whether you are navigating a high-velocity career, balancing a mountain of daily demands, or simply trying to quiet an overactive mind before bed, this series is your ultimate biological reset button. Get ready to lower your cortisol, drop your shoulders, and reclaim your inner sovereignty. THIS WEEK'S CHALLENGE: THE 30-SECOND COLD SPLASH At the end of your morning shower, turn the handle to cold for just 30 seconds. Alternatively, fill a bowl with ice water and submerge your face up to your temples for 10 seconds. MEDITATION TECHNIQUES: DAY 1: VISUALIZATION Visualize yourself seated next to people who calm you. DAY 2: AFFIRMATION "My body is safe, and I am at peace." DAY 3: THE EXTENDED EXHALE BREATHING TECHNIQUE Inhale through your nose for a count of 4, feeling your belly expand. Hold gently at the top for a count of 4. Exhale slowly through pursed lips (like breathing through a straw) for a count of 8. Repeat for 3 to 5 cycles to instantly lower your heart rate and drop cortisol levels. DAY 4: PRAN MUDRA (THE LIFE FORCE SEAL) This mudra acts like a grounding cord for a scattered, anxious mind while simultaneously replenishing drained energy reserves without overstimulating your system. How to do it: On both hands, bring the tips of your ring finger and pinky finger to touch the tip of your thumb. Keep your index and middle fingers extended straight out. Rest your hands on your lap, palms facing up. DAY 5: MULADHARA ROOT CHAKRA When the nervous system is overwhelmed, energy flies upward into a swirling vortex of overthinking. Dropping your awareness down to the Root Chakra—located at the base of your spine—anchors you. Visualize a rich, warm, steady crimson light grounding you deeply into the solid earth beneath you. DAY 6: LAYER ALL THE TECHNIQUES TOGETHER DAY 7: REFLECTION AND CELEBRATION SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual! WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/sip and om Facebookhttps://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.
It's time to get out of your head and ground yourself. Welcome to Day 3 of our master series, Somatic Stress Relief. Today, our developmental arc is Ground. When you are managing an intense workload, your attention easily becomes scattered, leaving you feeling mentally untethered and physically exhausted. I n this session, we explore the precise neurobiology of somatic grounding and introduce an immediate physical intervention: the 4-4-8 Extended Exhale repeated exactly three times to instantly halt a frantic adrenaline spike and drop you back into a state of steady, sovereign presence. In This Episode, You'll Discover: The Physics of Overwhelm: How shallow, chest-based breathing traps your brain in an anxiety loop and drains your focus. The 3-Cycle Vagus Nerve Reset: The biological shift that occurs during each phase of the 4-4-8 breathing pacing. Reclaiming Your Foundation: A guided 10-minute somatic breathwork session to drop your internal center of gravity, melt physical tension, and anchor your mind. A Message for Your Heart The noise of a busy week can pull you out of your center. When you are managing endless details, navigating complex projects, and carrying a major vision, it can feel like you are being blown about by every passing wind. Today, I want to remind you that you do not have to be at the mercy of the chaos around you. You are the deep-rooted tree, not the leaves swirling in the storm. By pausing for just three conscious breaths today, you are reclaiming your baseline power. You are telling the world: 'I will not be rushed.' Let the quiet, steady weight of your own body remind you of your absolute resilience today. You are doing an extraordinary job. This is day 3 of a 7-day meditation series, 3514-3520 Somatic Stress Relief. THIS WEEK'S MEDITATION JOURNEY If you are tired of waking up already feeling overwhelmed, running on adrenaline, and dealing with that persistent background anxiety that makes it impossible to focus, you are in the exact right place. This week, we are stepping into a profound, 7-day somatic experience designed to pull you out of survival mode and return you to a state of calm, unshakeable power. We aren't just going to talk about peace; we are going to build it directly into your biology. Over the next seven days, we will layer powerful, science-backed tools—including ancient hand mudras like the Pran Mudra, deep rhythmic breathing protocols, target chakra alignments, and restorative physical resets—to train your body that it is safe to let go. Whether you are navigating a high-velocity career, balancing a mountain of daily demands, or simply trying to quiet an overactive mind before bed, this series is your ultimate biological reset button. Get ready to lower your cortisol, drop your shoulders, and reclaim your inner sovereignty. THIS WEEK'S CHALLENGE: THE 30-SECOND COLD SPLASH At the end of your morning shower, turn the handle to cold for just 30 seconds. Alternatively, fill a bowl with ice water and submerge your face up to your temples for 10 seconds. MEDITATION TECHNIQUES: DAY 1: VISUALIZATION Visualize yourself seated next to people who calm you. DAY 2: AFFIRMATION "My body is safe, and I am at peace." DAY 3: THE EXTENDED EXHALE BREATHING TECHNIQUE Inhale through your nose for a count of 4, feeling your belly expand. Hold gently at the top for a count of 4. Exhale slowly through pursed lips (like breathing through a straw) for a count of 8. Repeat for 3 to 5 cycles to instantly lower your heart rate and drop cortisol levels. DAY 4: PRAN MUDRA (THE LIFE FORCE SEAL) This mudra acts like a grounding cord for a scattered, anxious mind while simultaneously replenishing drained energy reserves without overstimulating your system. How to do it: On both hands, bring the tips of your ring finger and pinky finger to touch the tip of your thumb. Keep your index and middle fingers extended straight out. Rest your hands on your lap, palms facing up. DAY 5: MULADHARA ROOT CHAKRA When the nervous system is overwhelmed, energy flies upward into a swirling vortex of overthinking. Dropping your awareness down to the Root Chakra—located at the base of your spine—anchors you. Visualize a rich, warm, steady crimson light grounding you deeply into the solid earth beneath you. DAY 6: LAYER ALL THE TECHNIQUES TOGETHER DAY 7: REFLECTION AND CELEBRATION SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual! WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/sip and om Facebookhttps://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.
If you find it incredibly difficult to quiet your mind, drop your shoulders, or stop rushing even when you have downtime, your nervous system may be trapped in a chronic survival loop. In this session, we explore the science of parasympathetic recovery and introduce a powerful somatic affirmation protocol designed to rewrite your internal stress baseline and signal absolute safety to your physical body. In This Episode, You'll Discover: The Anatomy of Restless Rest: Why lying down isn't enough to heal burnout if your nervous system is still cycling adrenaline. The Neurobiology of Affirmations: How pairing specific internal phrases with body awareness directly soothes the brain's alarm system (the amygdala). The Safe Space Awakening: A guided 10-minute somatic immersion to lower your heart rate, dissolve muscle bracing, and anchor you in deep, cellular peace. A Message for Your Heart When you carry so many responsibilities and care for so many pieces of the world, your mind may convince you that staying on high alert is the only way to keep things together. Today, I want to remind you that rest is not a luxury you have to earn after everything else is finished—rest is the very foundation that protects your brilliance. You do not have to fix, force, or control a single thing in this space. You are allowed to take your hands off the wheel. Let the affirmation 'My body is safe and I am at peace' act as a soft, protective shield around your spirit today. You are doing an extraordinary job. This is day 2 of a 7-day meditation series, 3514-3520 Somatic Stress Relief. THIS WEEK'S MEDITATION JOURNEY If you are tired of waking up already feeling overwhelmed, running on adrenaline, and dealing with that persistent background anxiety that makes it impossible to focus, you are in the exact right place. This week, we are stepping into a profound, 7-day somatic experience designed to pull you out of survival mode and return you to a state of calm, unshakeable power. We aren't just going to talk about peace; we are going to build it directly into your biology. Over the next seven days, we will layer powerful, science-backed tools—including ancient hand mudras like the Pran Mudra, deep rhythmic breathing protocols, target chakra alignments, and restorative physical resets—to train your body that it is safe to let go. Whether you are navigating a high-velocity career, balancing a mountain of daily demands, or simply trying to quiet an overactive mind before bed, this series is your ultimate biological reset button. Get ready to lower your cortisol, drop your shoulders, and reclaim your inner sovereignty. THIS WEEK'S CHALLENGE: THE 30-SECOND COLD SPLASH At the end of your morning shower, turn the handle to cold for just 30 seconds. Alternatively, fill a bowl with ice water and submerge your face up to your temples for 10 seconds. MEDITATION TECHNIQUES: DAY 1: VISUALIZATION Visualize yourself seated next to people who calm you. DAY 2: AFFIRMATION "My body is safe, and I am at peace." DAY 3: THE EXTENDED EXHALE BREATHING TECHNIQUE Inhale through your nose for a count of 4, feeling your belly expand. Hold gently at the top for a count of 4. Exhale slowly through pursed lips (like breathing through a straw) for a count of 8. Repeat for 3 to 5 cycles to instantly lower your heart rate and drop cortisol levels. DAY 4: PRAN MUDRA (THE LIFE FORCE SEAL) This mudra acts like a grounding cord for a scattered, anxious mind while simultaneously replenishing drained energy reserves without overstimulating your system. How to do it: On both hands, bring the tips of your ring finger and pinky finger to touch the tip of your thumb. Keep your index and middle fingers extended straight out. Rest your hands on your lap, palms facing up. DAY 5: MULADHARA ROOT CHAKRA When the nervous system is overwhelmed, energy flies upward into a swirling vortex of overthinking. Dropping your awareness down to the Root Chakra—located at the base of your spine—anchors you. Visualize a rich, warm, steady crimson light grounding you deeply into the solid earth beneath you. DAY 6: LAYER ALL THE TECHNIQUES TOGETHER DAY 7: REFLECTION AND CELEBRATION SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual! WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/sip and om Facebookhttps://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.
In today's episode, Gina responds to a listener question regarding grief and anxiety. Gina offers strategies for coping with the generally disturbing combination of grief and anxiety, particularly in the case of losing someone close to you. Gina underlines the particular emotions that are exhibited when experiencing grief as well as techniques that can be used to enhance and maintain support and self-care.Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that's different from what I share on the podcast.If you'd like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website anxietycoachespodcast.com and sign up for the newsletter.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/Website https://www.theanxietycoachespodcast.comJoin our community Group Coaching Join our Group Coaching Full or Mini Membership Program1:1 Coaching Learn more about our One-on-One CoachingIf you prefer to listen AD-FREE, try our Supercast premium access membership:Learn more about anxiety What is anxiety?Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for AnxietyQuote:Grief and gratitude are kindred souls, each pointing to the beauty of what is transient and given to us by grace.-PATRICIA CAMPBELL CARLSONChapters0:28 Grief and Anxiety Support3:47 Common Grief Emotions5:48 Facing Fear and Sadness8:17 Physical Effects of Grief10:17 Self-Care and Support13:20 Letting Feelings Flow15:41 Grief and GratitudeSummaryIn this episode we respond to a listener who is dealing with long-term anxiety and the recent death of her older brother. We focus on how grief can intensify anxiety and panic, and we discuss ways to stay supported during this time.We explain that grief is individual and does not follow a fixed timeline. We note that people may grieve differently depending on the relationship, the type of loss, and their own resilience. We also say that grief can apply to many kinds of losses, not only death.We then describe common grief reactions, including shock, numbness, anger, sadness, fear, and anxiety. We mention that physical symptoms can include insomnia, fatigue, and changes in appetite, and we encourage listeners to notice these responses without judging them.We offer practical ways to cope, including meditation, short stress breaks, music, aromatherapy, prayer, and other calming rituals. We also encourage maintaining social support, reaching out to others when needed, and paying attention to sleep, exercise, food, and rest.We close by encouraging journaling, doodling, crying, and other forms of emotional release. We emphasize that allowing feelings to move through can help the nervous system settle and support a return to calm.#Grief, #Anxiety, #PanicAttack, #Loss, #Bereavement, #Mourning, #MentalHealth, #EmotionalWellness, #GriefSupport, #AnxietyRelief, #OvercomingPanic, #ShockAndNumbness, #GriefAnger, #DealingWithSadness, #OvercomingFear, #DealingWithUncertainty, #InsomniaRelief, #Fatigue, #SelfCare, #DailyRoutine, #StressManagement, #StressRelief, #Meditation, #Mindfulness, #StressBreaks, #Aromatherapy, #PetTherapy, #InspirationalQuotes, #SocialSupport, #TherapyWorks, #GriefCoaching, #SupportGroups, #PhysicalHealth, #ExerciseForMentalHealth, #Journaling, #CreativeRelease, #EmotionalExpression, #LetItFlow, #CopingMechanisms, #HealingJourney, #NervousSystemRegulation, #EmotionalRelease, #AnxietyCoachesPodcast #GinaRyan #ACPSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
If you are arriving with a mind that feels crowded by endless to-do lists, background anxiety, or the heavy pressure of managing daily life, consider this episode your personal sanctuary. Today, we step away from cognitive problem-solving and drop directly into somatic grounding. Through a beautiful, extended-exhale breathing protocol, we trigger the body's natural relaxation response, melting away internal tension and returning your mind to a state of soft, unshakeable clarity. In This Episode: Somatic Grounding: A simple, physical body-scan technique to instantly pull your awareness out of a racing mind and back into the safety of the present moment. Reclaiming Space: Learning how to hit the internal pause button on a fast-moving day so you can protect your creative energy and prevent burnout. A Message for Your Heart Are you feeling the weight of the responsibilities you carry? You may be carrying many moving parts that you are constantly balancing, decisions that rest on your shoulders, and being 'the strong one' for everyone else around you. It is beautiful how much care you pour into the world, but your heart needs care, too. Today, I want to give you permission to put down the invisible shield you've been holding up to get through the week. You do not have to earn your right to be still, and you do not have to complete every single task before you are allowed to rest. True sovereignty means knowing when to pause the spinning world so you can fill your own cup first. You are allowed to be soft. You are allowed to take up space. Trust the quiet strength that lives inside your stillness today. You are doing a truly extraordinary job." This is day 1 of a 7-day meditation series, 3514-3520 Somatic Stress Relief. THIS WEEK'S MEDITATION JOURNEY If you are tired of waking up already feeling overwhelmed, running on adrenaline, and dealing with that persistent background anxiety that makes it impossible to focus, you are in the exact right place. This week, we are stepping into a profound, 7-day somatic experience designed to pull you out of survival mode and return you to a state of calm, unshakeable power. We aren't just going to talk about peace; we are going to build it directly into your biology. Over the next seven days, we will layer powerful, science-backed tools—including ancient hand mudras like the Pran Mudra, deep rhythmic breathing protocols, target chakra alignments, and restorative physical resets—to train your body that it is safe to let go. Whether you are navigating a high-velocity career, balancing a mountain of daily demands, or simply trying to quiet an overactive mind before bed, this series is your ultimate biological reset button. Get ready to lower your cortisol, drop your shoulders, and reclaim your inner sovereignty. THIS WEEK'S CHALLENGE: THE 30-SECOND COLD SPLASH At the end of your morning shower, turn the handle to cold for just 30 seconds. Alternatively, fill a bowl with ice water and submerge your face up to your temples for 10 seconds. MEDITATION TECHNIQUES: DAY 1: VISUALIZATION Visualize yourself seated next to people who calm you. DAY 2: AFFIRMATION "My body is safe, and I am at peace." DAY 3: THE EXTENDED EXHALE BREATHING TECHNIQUE Inhale through your nose for a count of 4, feeling your belly expand. Hold gently at the top for a count of 4. Exhale slowly through pursed lips (like breathing through a straw) for a count of 8. Repeat for 3 to 5 cycles to instantly lower your heart rate and drop cortisol levels. DAY 4: PRAN MUDRA (THE LIFE FORCE SEAL) This mudra acts like a grounding cord for a scattered, anxious mind while simultaneously replenishing drained energy reserves without overstimulating your system. How to do it: On both hands, bring the tips of your ring finger and pinky finger to touch the tip of your thumb. Keep your index and middle fingers extended straight out. Rest your hands on your lap, palms facing up. DAY 5: MULADHARA ROOT CHAKRA When the nervous system is overwhelmed, energy flies upward into a swirling vortex of overthinking. Dropping your awareness down to the Root Chakra—located at the base of your spine—anchors you. Visualize a rich, warm, steady crimson light grounding you deeply into the solid earth beneath you. DAY 6: LAYER ALL THE TECHNIQUES TOGETHER DAY 7: REFLECTION AND CELEBRATION SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual! WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/sip and om Facebookhttps://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.
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