It can take a little while to feel settled, especially when it comes to our thoughts. Today, Elisha is sharing an easy and fun exercise in which we watch our thoughts come and go peacefully, like trains at the station. Takeaways: 1- It's human to get carried away in our thoughts. 2- Mindfulness offers us the practice of watching them come and go peacefully. 3- Visualize your thoughts like trains, while you sit calmly at the train station. --- Mantra:I am here with my breath. --- This holiday sea...
Dec 02, 2020•9 min
Meet your new Daily Shine host, Mel Chanté ! On this Giving Tuesday, and the start of the holiday season, we're exploring how to give gifts that are thoughtful and fulfilling for the people who matter most. Takeaways: 1- Giving thoughtfully is tapping into the needs of other people. 2- It's not just generous, it's also shown to reduce the gift giver's stress and improve their health. 3- Bring to mind someone you love, and how you could help fulfill a need of theirs. --- Mantra: I give thoughtful...
Dec 01, 2020•10 min
Look back at the moments and lessons that shaped you this month. Tiffany guides you through an end of November reflection to celebrate your wins, growth, and learnings. Grab that journal! Takeaways: 1- We often move from one month to the next on autopilot, ready to take on new goals and tasks. 2- But when we take time to pause, reflect, and look deeper at our experiences, we learn our strengths and lessons for the future. 3- We're always learning and growing, so reflect and see how much you've a...
Nov 30, 2020•14 min
We all have a tendency to ruminate on problems and over-complicate them. Instead, hit reset on those thought patterns and ask yourself what it would like if things were easy. Takeaways: 1- We all have a complexity bias: the tendency to make simple problems complicated. 2- So instead, we can ask ourselves: what would this look like if it were easy? 3- Rest in feeling grounded in the moment, noticing what you can appreciate right now. --- Mantra: I appreciate myself as I am right now. --- Founded ...
Nov 27, 2020•9 min
Today is a day for gratitude. Today, we'll recall what we're thankful for not just in the present, but in the past and future too. Takeaways: 1- Gratitude is enormously impactful as a daily practice. 2- Take time to notice what you're thankful for every day, and you'll retrain your brain to think more positively. 3- Think of something you're grateful for in your past, present, and future. --- Mantra: I am grateful for my past, present, and future. --- Founded by two women of color, Shine is on a...
Nov 26, 2020•8 min
Our bodies have used sound and chanting for generations to create a sense of peace and balance. Today, we meditate with sound to get us in a place of harmony for the day. If you can: Practice somewhere you can make noise! Takeaways: 1- Our bodies can help us learn what we need. 2- Take note of how you feel and what parts of your body may have some distress. 3- As you meditate, feel how chanting certain simple sounds feels in your body. --- Mantra: I care for my body with sound. --- Founded by tw...
Nov 25, 2020•11 min
We've all had to reroute in some way this year—and that can stir up anxiety. Join us in an exercise to break out of negative thought patterns. Takeaways: 1- We've all had to reroute this year. 2- Instead of sitting in negative thought patterns, break out of it by tuning into the present moment. 3- Find yourself in nature, or offer yourself an activity of pure play. --- Mantra: I give myself permission to reroute and breathe. --- Founded by two women of color, Shine is on a mission to make mental...
Nov 24, 2020•7 min
Life's lessons have a way of revisiting us. Instead of getting discouraged we're setting the intention to embrace the act of re-learning with kindness. Grab that journal! Takeaways: 1- Personal growth isn't linear—it's full of twists, turns, and sliding backwards. 2- Having to re-face and re-learn a lesson isn't a sign we're doing something wrong. 3- Familiar lessons help you find a path forward in the present. Use any helpful takeaways and take your next step. --- Mantra: I learn and expand wit...
Nov 23, 2020•12 min
Vulnerability isn't easy, but it's powerful in forming connections with others and ourselves. Today, we're exploring how and when we choose to be vulnerable in a reflective meditation. Takeaways: 1- Vulnerability is defined as risk, uncertainty, and emotional exposure. 2- It allows us to connect with others and be open about who we are. 3- We should be most vulnerable with ourselves—it starts from within. --- Mantra: I decide my vulnerability. --- Founded by two women of color, Shine is on a mis...
Nov 20, 2020•9 min
We can accept things without approving of them. Today's meditation focuses on our ability to accept what we can't control—with a practice that starts from within. Takeaways: 1- We often think acceptance means approving of something or giving up, but it's not. 2- In order to bounce back from challenges, we have to be able to accept what we can and can't control. 3- Practice by noticing the state of your body and mind without reacting or trying to change it. --- Mantra: I can accept without approv...
Nov 19, 2020•11 min
Stress can get stuck inside our bodies, not just our minds. Today, Elisha guides you through some mindful movements to help release tension. Takeaways: 1- Stress can get stuck inside our bodies, not just our minds. 2- When we move with mindfulness, we give ourselves a chance to reset and release tension. 3- Find what feels good for you: swing your arms, move your hips, or give yourself a solo dance party to get moving. --- Mantra: I can self-soothe with movement. --- Founded by two women of colo...
Nov 18, 2020•9 min
It's human to feel worried about the future, or negative about the past. But tapping into the present and choosing to notice the ways in which you're okay in this moment can help you live with less stress and more perspective. Today's meditation helps you practice. Takeaways: 1- Our brains are designed to keep an eye out for potential threats. 2- Notice how you're feeling, and remember to keep it in the present. 3- Add the words "okay" to however your feeling, and accept that it will pass. --- M...
Nov 17, 2020•8 min
Today we're shaking off our Monday fog by setting the intention to reattach to the week and get into go mode. Grab your journal! Takeaways: 1- It's human to feel anxious about the day ahead. 2- Studies show that getting mentally prepared for the day can help you feel more positive, focused, and energized. 3- Ask yourself what your day-to-day means to you, and why you do it. --- Mantra: I decide how my day goes. --- Founded by two women of color, Shine is on a mission to make mental health more i...
Nov 16, 2020•13 min
We don't just need sleep to recharge—we may also need mental and physical rest. Today, we learn the difference between the two and get to know what our bodies need from us. Takeaways: 1- When we're tired, we need rest through activities like zoning out to a TV show or meditating. 2- Learning to differentiate between sleep and rest helps you know what your body needs. 3- Scan your body to pinpoint what would help you most—and reset with a breathing exercise. --- Mantra: I offer my brain and body ...
Nov 13, 2020•10 min
It's human to feel negative emotions—and to want to push them away. Today, we're practicing sitting with all of our feelings and finding new ways to cope with them. Takeaways: 1- It's been shown that those who notice and address their negative emotions feel less stress, and bounce back more resiliently from challenges. 2- See if you can pinpoint a tough emotion that's been coming up for you lately. 3- What's one small thing you can do to help yourself cope with that emotion today? --- Mantra: I ...
Nov 12, 2020•8 min
When we’re in a moment of frustration or anxiety—a deep breath can make a huge difference. Find a space where you’re comfortable making some noise, and use this humming bee exercise to help you tune out the world and give yourself your own private sound bath. Takeaways: 1- Deep breaths can help calm our nervous system, especially in moments of frustration. 2- As you inhale, place your fingers on the tragus of each ear. 3- As you exhale, press down so the ear canal is closed and make a soothing h...
Nov 11, 2020•8 min
Taking care of ourselves isn't selfish—and it's a constant, ever-shifting practice. Today's meditation borrows from a Buddhist teacher and helps us offer ourselves support and grace whenever we need it. Takeaways: 1- Taking care of ourselves is fluid, dynamic, and ever-present. 2- Whenever you need support, think of G-R-A-C-E. 3- Gather your attention, tune into your body, and set yourself up with an intention and action to support yourself. --- Mantra: I support myself with grace. --- Founded b...
Nov 10, 2020•11 min
Grab your journal! Today we're setting the intention to listen to our intuition so we can build self-trust. Takeaways: 1- We make thousands of decisions each day. 2- It's human to be doubtful or feel tough emotions when choosing what's best for you. 3- Lean into your intuition—your body and mind are working together and you'll know what's right just by the way it feels. --- Mantra: I trust what feels right for me. --- Founded by two women of color, Shine is on a mission to make mental health mor...
Nov 09, 2020•13 min
We're all our own worst critics. Today, let's choose self-compassion by validating our feelings and comforting ourselves through negative feelings. Takeaways: 1- When things don't go as planned, it's easy to feel deflated and hard on ourselves. 2- Self-compassion means choosing to validate those feelings as part of being human. 3- Support yourself with positive affirmations and acknowledge that this won't be how you feel forever. --- Mantra: I can care for myself with compassion. --- Founded by ...
Nov 06, 2020•8 min
In challenging times, it's important to choose kindness towards yourself and others. Today, we're meditating on our own resilience and choosing how we care for ourselves moving forward. Takeaways: 1- It's human to get into self-blame mode when faced with challenges, stress, and trauma. 2- That's why it's important to actively choose kindness, so you can help yourself heal. 3- Notice your thoughts and how you can be more kind to yourself mentally, alongside acts of self-care. --- Mantra: I heal f...
Nov 05, 2020•13 min
Today we're cultivating the calm and emotional balance we need. Elisha guides us through a qigong practice that connects the body, breath, and mind. Takeaways: 1- Whatever you're feeling today is valid. 2- Allow yourself the time and space to process those emotions and support yourself in the now. 3- Create a sense of balance from within with some deep breathing today—inhale the feelings and emotions that support you and exhale allowing them to flow through your mind, body, and spirit. --- Mantr...
Nov 04, 2020•12 min
Instead of dwelling on what we can't control, let's take time to notice just how much we can impact the people around us. Today's meditation is about trading anxiety and worry for hope, resilience, and care. Takeaways: 1- It's not just your vote that counts, it's the time, money, and energy you give to what you care about. 2- Take time to reflect on an action you took for what you believed in. 3- Notice how just taking that action can help inspire or impact others to do the same. --- Mantra: I m...
Nov 03, 2020•8 min
In times of uncertainty, it's nice to set an intention for how you want to respond and navigate the unknown. Today, we're journaling our intention for the big day and week ahead. Takeaways: 1- We can't control the future, or what others do, but we can control how we respond to it. 2- Set an intention for yourself in times of uncertainty—not a goal or task, but an ongoing direction. 3- If you find yourself straying off-course, that's okay, just come back to your intention with compassion. --- Man...
Nov 02, 2020•13 min
We all have different viewpoints, and conversations about them can be hard. Today, we're practicing how to navigate tough conversations with people who don't agree with your beliefs—and how to check in with yourself before and after. Takeaways: 1- Research shows that the more we have direct conversations when we disagree, the more likely we are to make decisions based on our values. 2- Remember that other people's opinions have no influence on your worth or values. 3- Take a deep breath and chec...
Oct 30, 2020•10 min
It can be hard to feel hopeful in the face of stress, but there is always something to be hopeful for. Today, we're using our sense of hope as a guide to what we need, and how to navigate stress. Takeaways: 1- Hope is a Lizzo-approved self-care tool. 2- Tap into how hopeful you're feeling as a way of checking in with yourself. 3- In the face of a challenge, ask yourself: what am I hopeful for? And see where it leads you. --- Mantra: My hope guides me forward through stress. --- Founded by two wo...
Oct 29, 2020•8 min
Our days tend to overwhelm us with a constant stream of information and things to process. But today, we're giving ourselves a break by focusing on just one thing. Elisha guides you in a grounding sensory practice. Takeaways: 1- We consume so much from a screen that it can be nice to switch to a more tactile mode. 2- Find an object and immerse yourself in it—notice every detail with all five senses. 3- Notice how it feels to hold, and how your sense of touch can ground you. --- Mantra: I am grou...
Oct 28, 2020•9 min
Anxiety makes us human, but we don't have to believe every anxious thought we have. Today, we're using anxiety mantras to move past fears and worries, so we can get back to what matters. Takeaways: 1- Anxiety is part of what makes us human, but we don't have to listen to what it tells us. 2- We can regulate the times that we dig into negative thoughts, or just move past them. 3- Take a long deep breath, and repeat an anxiety mantra to yourself. --- Mantra: My anxiety is talking, but I don't have...
Oct 27, 2020•7 min
Today we're setting the intention to release the need for outside validation and reclaim our worth and value. Grab that journal! Takeaways: 1- We are all inherently worthy. 2- But it's human to look outside of ourselves for that proof. 3- Reclaim with your self-worth—decide what value means to you, own it, and live it. --- Mantra: I am already worthy. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limite...
Oct 26, 2020•12 min
Our friendships might look different, but we don't have to lose connection with each other. Today's meditation reminds you how much your friendships make a difference in your life, and how you can nurture them day to day. Takeaways: 1- You nurture your friendships, and your friendships nurture your life. 2- Even if we can't see friends in person as often, there are still so many ways of connecting from afar. 3- Set an intention to show a friend how much they mean to you today. --- Mantra: I nour...
Oct 23, 2020•7 min
When we make room for dreaming, we get a chance to rest and reflect on what matters to us. Today we're practicing communal dreaming, a concept we learned from artist and poet Annika Hansteen-Izora , @ annika.izora. Join us in reflecting on the world we want to create for the future. Takeaways: 1- Communal dreaming is the concept of allowing yourself to think of worlds beyond the mainstream status quo. 2- It's an act of caring that helps us expand our imagination. 3- Reflect on what kind of world...
Oct 22, 2020•8 min
