Finding a childlike state of wonder and awe can help improve our mood, make us feel more connected, and so much more. With today’s practice, we’ll tap into the awe-inspiring things that surround you. Written by Stephanie Simpson. Voiced by Elisha Mudly. Takeaways: 1- Tapping into a childlike state of wonder can open up new possibilities and ways of viewing ourselves and others. 2- We are always surrounded by opportunities for awe; we just need to take a moment to pause, be present, and lead with...
Feb 24, 2021•9 min
It’s human to make mistakes or perform at less than our full potential. Today, we practice extending ourselves grace and releasing feelings of shame. Voiced by Mel Chanté. Takeaways: 1- Grace is a concept used extensively in mindfulness and faith-based communities. 2- Grace encompasses aspects of self-compassion and forgiveness—it allows us to move forward despite the fact we may not be perfect. 3- When we give ourselves grace, we release feelings of shame and regret so that we can move forward ...
Feb 23, 2021•8 min
Boundaries help us create and set expectations for how we want to be treated. Today, join us in reflecting on a boundary that will serve you this week. Grab that journal! Voiced by Mel Chanté. Written by Tiana Brawley, M.S.W. Takeaways: 1- Boundaries are a tool to help you take care of yourself and prioritize your needs. 2- Creating our own “boundary language” allows us to communicate directly and to create clarity in our expectations with work, friendships, and partnerships. 3- Trust yourself t...
Feb 22, 2021•12 min
Whatever happened today or this week: You have the power to end things on a high note. Today, we use the “peak-end rule” to finish the week on a joyful note that will boost your mood. Voiced by Mel Chanté. Takeaways: 1- The “peak-end rule” states that how an experience ends can shape our perception of the whole experience. And we can use this to our advantage. 2- Bring intentional moments of joy to the end of your days and weeks—especially those that feel tough. 3- Add the “peak-end rule” to you...
Feb 19, 2021•9 min
Sometimes, going through periods without much obvious progress is necessary for us to grow. Today’s visualization helps us learn to be patient with ourselves and trust the process. Voiced by Mel Chanté. Takeaways: 1- There is a lot of pressure on all of us to constantly “level up”—in our career, our personal lives, or even in our wellness journeys. 2- It is normal to go through periods of life when nothing much seems to be happening or changing. 3- Learning to be patient with ourselves, especial...
Feb 18, 2021•9 min
Sound is a powerful tool that can affect our body and mind. Join us for a music meditation for deep focus and relaxation. Voiced by Elisha Mudly. Takeaways: 1- Sound waves are physical vibrations that affect our bodies and minds. 2- When we're feeling disconnected from the present moment, tuning in to the sounds around us can bring us back to the now. 3- Meditate with sound whenever you want to reach a state of deep relaxation and focus. --- Mantra: I can listen to the present moment. --- If you...
Feb 17, 2021•9 min
It’s easy to define ourselves by our emotions, but our emotions are experiences—not who we are. Today’s practice will help you start to treat your emotions as temporary shifts in energy. Voiced by Mel Chanté. Takeaways: 1- Emotions are energetic experiences that are felt physically. 2- When our brains attach narratives to our emotions, it amplifies and extends our experience of them. 3- By learning to identify and embrace our emotions, we allow our feelings to move through us instead of fixating...
Feb 16, 2021•10 min
Self-love is a lifelong journey. And when we learn to appreciate and care for ourselves as a true life partner, we can have a deeper appreciation for all parts of ourselves. Today, we reflect on what self-love looks like to you. Grab that journal! Voiced by Mel Chanté. Written by Tiana Brawley, M.S.W. Takeaways: 1- Whether we are single or in a partnership, we can show up as our own partners and deepen our relationship with ourselves. 2- We all have our own desirable partnership qualities, and w...
Feb 15, 2021•12 min
In times of pain or grief, caring for ourselves can feel so challenging. In today’s meditation, we’ll connect with your “why” and how it can guide you through difficult emotions. Voiced by Mel Chanté. Takeaways: 1- Certain kinds of negative feelings—grief, especially—sit with us for a long time. 2- Our instinct when confronting these kinds of emotions is to try to push them away—but avoiding, ignoring, or repressing these feelings tends to prolong the grieving process. 3- By coming up with a “wh...
Feb 12, 2021•9 min
Even when we’re clear on what we want or deserve, it can be hard to give ourselves permission to go after it. Today’s visualization will help you give *yourself* permission to move forward. Voiced by Mel Chanté. Takeaways: 1- It can be difficult to give ourselves permission to go after what we want or know we deserve. 2- Oftentimes, this hesitancy is rooted in self-doubt or imposter syndrome—we aren’t sure we’re ready for or have earned the right to move forward with what we need. 3- When we gra...
Feb 11, 2021•9 min
Tapping is a meditation technique that is closely related to acupressure. By tapping on certain points of our body, we can release feelings of stress or shame and shift our mood. Join us for a beginner’s tapping exercise today. Voiced by Elisha Mudly. Takeaways: 1- We all experience negative emotions—it’s part of being human. 2- For some of us, negative emotions can be compounded by feelings of shame or stress because we think that we “shouldn’t feel this way” or need to “snap out of it.” 3- Tap...
Feb 10, 2021•13 min
When we aim for perfect, we can get stuck in a pattern of endless revisions and self-criticism. Today, join us in reflecting on what it would look like to simply aim for “good enough.” Voiced by Mel Chanté. Takeaways: 1- It’s good to have high standards, and striving for perfectionism is a sign that you care. 2- But when we focus on perfection, we stop moving forward because we become caught up in constantly trying to make the “right” choice. 3- Shifting our mindset to aim for “good enough” can ...
Feb 09, 2021•10 min
Your energy is always in flux, and noticing its trends can help you work with it. Today, we’ll reflect on what gives you energy and what takes it. Grab that journal! Voiced by Mel Chanté. Takeaways: 1- We all have things that give us energy and things that take it away. 2- Energy fluxes are normal—what boosts your friend might take some energy out of you, and vice versa. 3- Getting to know your own energy trends can help you manage your energy so that you’re more in control of how you work and r...
Feb 08, 2021•13 min
When we play the comparison game, we don’t give ourselves credit for how far we’ve come. Today, let’s practice affirming our own journey and staying in our lane. You are worthy of celebration. Voiced by Mel Chanté. Written by Tiana Brawley, M.S.W. Takeaways: 1- It’s human to play the comparison game when it comes to our goals and progress—but we can show ourselves compassion by celebrating our own unique path. 2- You are the driver to your own destination. 3- Take time to celebrate all your wins...
Feb 05, 2021•8 min
We are a society of hurriers—but slowing down to savor the small moments life offers us can help reduce anxiety and increase satisfaction. Today’s visualization prepares us to slow down and be present in our day-to-day. Voiced by Mel Chanté. Takeaways: 1- By directing our attention to the present moment, we can find opportunities for pleasure in small routines we normally rush through. 2- Savoring the present allows us to stop ruminating on the past or worrying about the future— which can also r...
Feb 04, 2021•9 min
When we’re focused on the world around us, it’s easy to feel disconnected from our own physical selves. Today, join us for a body scan exercise to help us get back in touch with our bodies and send our breath where it matters most. Voiced by Elisha Mudly. Takeaways: 1- We can be so caught up in our thoughts and feelings that we don’t even register how they are affecting our bodies. 2- Body scanning can help us release tension and other physical manifestations of negative emotional states by payi...
Feb 03, 2021•12 min
Worrying can feel similar to planning—but there are key differences. In today’s meditation, we’ll work on interrupting cycles of worry and shifting into mindful action instead. Voiced by Mel Chanté. Takeaways: 1- Worrying and planning can be hard to distinguish—partly because they are both patterns we engage in to relieve anxiety. 2- Worry is characterized by repetitive thoughts, uneasiness, and rumination without necessarily focusing on action. 3- One antidote to worry is planning—where you spe...
Feb 02, 2021•11 min
Today is the first day of Black History Month! Inspired by the leadership of Black voices in the fight for a better tomorrow, today we celebrate the power of our voice—as a tool for care, advocacy, and celebration. Grab that journal! Voiced by Mel Chanté. Takeaways: 1- Our voice is a powerful tool for connection, advocacy, and celebration. 2- For many of us—especially members of the Black community, as well as other BIPOC, Queer, and Female-identifying folks—our voices have been policed, silence...
Feb 01, 2021•14 min
When we’re not feeling productive or motivated: Self-compassion is key. Today, we’ll practice being kind to our progress, even when we feel like we miss the mark. Written by Tiana Brawley, M.S.W. Takeaways: 1- Self-kindness means meeting ourselves where we are instead of forcing productivity every day. 2- We can take mental breaks and days off to help us restore and re-energize—and trust it’s part of the process. 3- Aim for consistency and compassion as you go after your 2021 goals and intention...
Jan 29, 2021•7 min
For many of us, the past year has been an especially lonely one. We can’t always control who we are able to see and when, but we can learn to be kind to ourselves and more comfortable in our own company. Takeaways: 1- Loneliness is one of the hardest feelings to deal with—as social creatures, humans are hardwired to need a sense of connection to others. 2- We all go through times of life when we are lonely—moves, breakups, shifting friend dynamics, or global pandemics all create circumstances wh...
Jan 28, 2021•9 min
Today, we use geometric shapes to guide our breath and focus our mind in a guided breathwork exercise. Takeaways: 1- Taking control of our breath can help us regulate our emotional state and focus our minds. 2- There are many ways to shape our breathing, but all have their roots in three basic tools: inhalation, exhalation, and holding our breath. 3- Deep breathing is the best tool to move your body from “fight or flight” mode into “rest and relax” mode by oxygenating your blood and calming your...
Jan 27, 2021•12 min
When we procrastinate, it is often because we want to avoid negative emotions associated with something, rather than the task itself. Today, we use the concept of an “emotional to-do list” to uncover what feelings might be holding us back and get started on something that we might be stuck on. Takeaways: 1- Procrastination is human—but if there are items that you consistently put off, it's likely rooted in an emotion you're trying to avoid. 2- Procrastinating can compound any negative emotions w...
Jan 26, 2021•10 min
We’re all writing our own story. Today, we use this idea to explore how we define ourselves and what parts of our story we might want to re-write. Grab that journal! Takeaways: 1- The ways we define ourselves matter. The good news: You can always rewrite and revise those definitions. 2- Kind self-talk can boost our mood and self-esteem, while negative self-talk can damage our motivation or ability to take action. 3- Identifying what words you use to describe yourself, and what words you’d like t...
Jan 25, 2021•12 min
Your mind and body are the home you live in every day. Today, we explore the many “rooms” that make up who you are and how you can give them the care they deserve. Takeaways: 1- Your mind and body carry you through the world, allowing you to sense, comprehend, and shape your experience. 2- When we begin to see ourselves as our home, we can begin to evaluate how best to care for ourselves. 3- Consider what “rooms” you might need to spend extra time caring for the next couple of weeks as we finish...
Jan 22, 2021•9 min
Our brains are programmed to look for worst-case scenarios as a form of protection. Today’s practice is centered on training ourselves to challenge negative thoughts when they arrive and find silver linings, even in times of uncertainty. Takeaways: 1- When we experience times of uncertainty, our brains can interpret it as a possible threat. 2- To create certainty, our brains will think of worst-case-scenarios and treat that as the most logical outcome. But they’re not always true or inevitable. ...
Jan 21, 2021•10 min
Today, we use the image of the lotus flower to center our minds and focus our bodies for a breath and movement exercise. Takeaways: 1- Mindfulness is for everyone, and there is no correct way to practice it. 2- For some of us, incorporating simple, repetitive movements can be a useful tool to focus and quiet our minds and bodies. 3- Our body, mind, and breath work together to care for us—and each is an equally effective entry point into a mindfulness practice. --- Mantra: I am grateful for my br...
Jan 20, 2021•10 min
Our days are driven by our habits—and you have agency over them. Today’s meditation is inspired by author Jen Sincero’s new book “Badass Habits.” We’ll reflect on what habits we have that we like and what habits we might want to change. Takeaways: 1- All of us have many habits—conscious and unconscious—that heavily influence how we spend our time. 2- Becoming aware of our habits can help us strengthen the ones that are helpful to us, while releasing the habits that do not serve us. 3- The key to...
Jan 19, 2021•11 min
It’s easy to forget the people and communities that always have your back. Today, join us in reflecting on your support system and savoring the people who surround you with care. Grab that journal! Takeaways: 1- Support systems are vital to help us weather life’s ups and downs. 2- When we think of support systems, we often think of our friends or family, but there are many ways we can get our needs met in both intimate and more casual relationships. 3- Identifying what support systems you have i...
Jan 18, 2021•15 min
There are layers to caring for yourself—and looking within will help you discover them. Join us in reflecting on your body, mind, and heart with today’s practice. Takeaways: 1- There are layers to our needs that need to be addressed in different ways. 2- When our usual strategies for self-care don’t work, it is sometimes because we need to care for ourselves on a deeper level. 3- Understanding ourselves as layered can help us expand our ability to meet our needs when different parts of ourselves...
Jan 15, 2021•10 min
Words impact our minds and bodies—especially the ones we say to ourselves. Today, we’ll reflect on your self-talk and use kindness as a tool to reduce stress. Takeaways: 1- Words have the power to create chemical changes in our brains—either improving our wellbeing or triggering stress-inducing hormones. 2- Our bodies can weather occasional outbursts or negative self-talk, but these effects can accumulate over time. 3- Speak to yourself with kindness to help nourish your mind and body. --- Mantr...
Jan 14, 2021•8 min
