Loving the Daily Shine? Support our mission and keep the Daily Shine free for everyone by becoming a Shine Premium member. Get $10 off your first year by signing up at theshineapp.com/member . When things go wrong and we start to panic, we can soothe ourselves by simply changing our breath. Today, we dive into a breath practice to help us return to a place of peace in those moments. Voiced by Elisha Mudly.
Loving the Daily Shine? Support our mission and keep the Daily Shine free for everyone by becoming a Shine Premium member. Get $10 off your first year by signing up at theshineapp.com/member . Today's meditation will help you learn to reflect and take a deep breath before saying yes to something with a ‘3-Second Yes.’ Voiced by Mel Chanté.
Today, we meditate on some self-love mantras and help you find your own. Grab that journal! Voiced by Mel Chanté. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member . Today’s mantra: I offer myself love. — May is Mental Health Awareness Month. Get extra support and tools to calm your anxiety with Shine Premium, your personalized self-care membership. You’ll get access to over 1,000+ meditations created by diverse experts, personalized jour...
Today, we practice “radical listening”—letting our judgments go and making space to listen to ourselves and others with wholehearted empathy. Voiced by Mel Chanté. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member . Takeaways: 1- Hearing the perspectives of other people is essential to fighting for positive change. 2- Radical listening is our best tool—it means choosing to turn off our own defenses and listen with empathy. 3- Practice fle...
When we greet our emotions with curiosity, we can see what they may be telling us. In today's meditation, we speak directly to our feelings to get space and perspective from them—and show them some love. Voiced by Mel Chanté. Takeaways: 1- When we're overwhelmed or confused by our feelings, we can try speaking to them directly. 2- This helps us get perspective on what our emotions may be telling us. 3- Reflect on what a particular feeling could be helping you with—even if it's usually considered...
Even when we can't physically travel as freely as usual, we always have the power of our minds to transport and soothe us. Today's meditation helps you practice self-soothing by mentally visiting your favorite place. Takeaways: 1- We can use soothing techniques to redirect stressful thoughts and stay present in the moment. 2- Visualize your favorite place with help from all five of your senses. 3- Embrace the feelings this brings your body—from the top of your head to your feet. Mantra: I have t...
Feeling pressure to fix everything is a sign of your compassion—but that pressure can also make it hard to find tangible ways to create change. Today, join Mel in an exercise to focus on what you can change while caring for your own energy too. Voiced by Mel Chanté. Takeaways: 1- With the ever-changing world around us, there's a lot to keep up with. 2- Be mindful of the pressure you take on from problems that you see in the world—turn notifications off, set a timer, and help yourself disconnect ...
When self-care feels overwhelming: Having a menu of tools that work for you can be a gamechanger. Today, Mel guides you through the BACE framework to help you pinpoint your favorite self-care practices. Grab that journal! Voiced by Mel Chanté. Takeaways: 1- Taking care of ourselves is a daily practice—and you’ve already learned tools that work best for you. 2- Use BACE as your guide to self-care: body care, achievement, connection, and enjoyment. 3- Check in with how you feel and seek out activi...
Our happiness is contagious, and laughter is shown to benefit both our physical and mental health in huge ways. Today, we’ll help you harness those benefits through a laughter meditation. Voiced by Mel Chanté. Takeaways: 1- Make space for laughter—it's shown to reduce stress, improve immune function and strengthen our relationships. 2- Set the intention to share something you find funny with a friend or loved one, even if it's through distance. 3- Notice the effects laughter provides your body b...
It’s hard to move through the world gently when you’re at war with yourself. Today, we focus on a series of questions to help you find peace in moments of anxiety, anger, or sadness so that you can re-engage with the world with kindness and joy. Voiced by Mel Chanté. Takeaways: 1- When we are scared, angry, or just feeling blah, it ignites our fight-or-flight instincts. 2- Get curious about your feelings by asking yourself: What am I observing around me? What am I feeling? What do I need right n...
Our happiness is contagious, and laughter is shown to benefit both our physical and mental health in huge ways. Today, we’ll help you harness those benefits through a laughter meditation. Voiced by Mel Chanté. Takeaways: 1- Make space for laughter—it's shown to reduce stress, improve immune function and strengthen our relationships. 2- Set the intention to share something you find funny with a friend or loved one, even if it's through distance. 3- Notice the effects laughter provides your body b...
Asking for help is a sign of strength—and it takes courage. Today, we reflect on the myths we tell ourselves about asking for help and practice being specific about our needs. Voiced by Mel Chanté. Takeaways: 1- It’s normal to be nervous when asking for help. 2- But putting yourself out there makes you stronger and more confident. 3- Lean into your vulnerability—people genuinely want to show up for you. --- Mantra: I can be strong and still need help. --- May is Mental Health Awareness Month. Ge...
Caring for our mental health means checking in with how we’re doing—and showing kindness to our body and mind when they signal that we might need to take a break for self-care or reach out for extra support. Today, Mel helps us check in and notice any burnout signals in our lives. Grab that journal! Takeaways: 1- Checking in with yourself is a way to support your mental health daily. 2- Our mind and body will signal to us when we’re starting to feel burned out—and we can greet those signals with...
As we wrap up the month of April and Shine’s birthday celebrations: We explore a final lesson from our co-founders. Lesson #5: Community care is powerful. Today’s meditation will help you reflect on how acts of care link you to your community. Voiced by Mel Chanté. Takeaways: 1- We all build a community around ourselves through the people we choose to be a part of our lives. 2- Like all communities, our relationships are built on mutual care and shared experience. 3- We have the power to foster,...
Today, in honor of Shine’s 5th birthday, we explore a fourth lesson Shine’s co-founders have learned: What’s in the way is the way. Today’s meditation helps us build resilience for the times in life when we have to push through. Voiced by Mel Chanté. Takeaways: 1- Sometimes we go through periods of trial, stress, or major setbacks in life. 2- Encountering setbacks doesn’t mean that we aren’t on the right path or should give up—these moments often lead to major growth and give us the skills to fl...
Today, in honor of Shine’s 5th birthday, we explore a third lesson Shine’s co-founders have learned along the way: The importance of creating rituals to reflect and rest. Join us for a 360 breathing exercise. Written by Stephanie Simpson. Voiced by Elisha Mudly. Takeaways: 1- Rituals are small self-care buoys we place throughout our days. 2- A ritual is an act or series of actions that are repeated regularly and help us get the time and space to care for ourselves. 3- Build-in rituals throughout...
Today, in honor of Shine’s 5th birthday, we explore a second lesson Shine’s co-founders learned these past five years: The power in unlearning some of the stories we tell ourselves. Join Mel for a meditation reflecting on some of the narratives you can let go of. Voiced by Mel Chanté Takeaways: 1- We all have internalized narratives about ourselves—some can be helpful, but others hold us back. 2- Narratives can come from ourselves, family, friends, or society at large. 3- It can be helpful to pe...
This week, we’re celebrating Shine’s 5th birthday. Each weekday, we’ll explore five major learnings our co-founders, Marah and Naomi, have had along the way. Today: Join us in reflecting on your authentic self, with Mel guiding us in a journaling exercise to dig into what makes you *you.* Grab that journal! Voiced by Mel Chanté. Takeaways: 1- Being authentic requires courage—especially in the face of other people asking you to conform or change who you are. 2- Your values have helped you live au...
Whether it’s a flower in bloom or a favorite mug—we can find small ways to savor the things that bring us joy. Today, join us for a moment of gratitude and leaning into your joy. Voiced by Mel Chanté. Takeaways: 1- No matter what's going on in the world, we all deserve joy. 2- By savoring the small pleasures in our day we offer a boost of positivity to our brains. 3- Notice what you're grateful for in your life and embrace the feelings of joy that come with it. --- Mantra: I savor the feeling of...
Over time, some of our anxious behaviors and thoughts can actually become habits. That’s where the acronym RAIN—recognize, accept, investigate, note—can help to interrupt those cycles. We’ll practice RAIN together today. Voiced by Mel Chanté. Takeaways: 1- Some of our anxious behaviors and thoughts—rituals, rumination, or good ol’ fashioned worrying—are actually habits that we have and repeat. 2- At some level, we engage in these habits because we get a reward from them—often an increased sense ...
Trigger warning: Today's episode will touch on police brutality. In the wake of the Derek Chauvin trial, today we'll hold space for our community—especially our Black community members—with a meditation by therapist Jor-El Caraballo , focused on caring for feelings like anger, grief, and exhaustion. Takeaways: 1- While resilience is important, feeling like it’s the “only” way to feel can cause us to deny our more tender emotions. 2- You can breathe through difficult feelings without becoming the...
We’re not designed to be comfortable in uncertainty—but it’s a skill you can cultivate. Today, we practice letting go of what could be and leaning into what *is.* Voiced by Mel Chanté. Takeaways: 1- There will always be questions we can answer and those we can't. 2- Notice your thoughts and feelings around these questions to get a better understanding of our human desire to control. 3- Remind yourself of what is within your control, especially in the present moment. --- Mantra: I accept uncertai...
Self-empathy means showing compassion towards our thoughts, feelings, and experiences—and it’s a gift we can always extend to ourselves. Today, we'll reflect on ways you can be more self-empathetic in your day-to-day life. Grab that journal! Voiced by Mel Chanté. Takeaways: 1- Self-empathy means showing compassion towards our thoughts, feelings, and experiences—and it’s a gift we can always extend to ourselves. 2- Treating yourself like a friend isn’t always a reflex—it’s something you have to b...
Something you have today is what you used to dream about. Today, we practice savoring the present together. Voiced by Mel Chanté. Takeaways: 1- We often strive for things—work achievements, relationships, experiences—and as soon as we get them, move on to the next goal. 2- Something in your life today is something you dreamed of achieving in the past. 3- Learning to recognize that today is the culmination of your dreams and goals of the past can help us savor the present. --- Mantra: I will savo...
Did you know taking small breaks throughout the day can actually improve your productivity? Today, we explore the power of a guilt-free “microbreak.” Voiced by Mel Chanté. Takeaways: 1- Microbreaks are guilt-free one- to five- minute breaks that you might take throughout the day. 2- Microbreaks can help you regulate your energy and improve your focus—especially on days when you’re feeling extra tired. 3- Give yourself permission to take microbreaks as a useful tool to care for your energy. --- M...
When you’re feeling drained—mentally, physically, or emotionally—it becomes harder to show up for others. And even more importantly: Harder to show up for yourself. Today, we try a breathing and body scan exercise to help you fill up your own cup. Written by Stephanie Simpson. Voiced by Elisha Mudly. Takeaways: 1- It takes energy to show up fully for yourself and others—and it’s important to notice when you’re running low. 2- When your cup feels empty: It’s OK to take a moment to nourish yoursel...
The average person has 6,200 thoughts a day—and that can include a few that feel scary or upsetting. Psychologists call these “intrusive thoughts.” Today, we focus on how to manage intrusive thoughts when it feels like we just can’t let them go. Voiced by Mel Chanté. *A note from Shine: If you have recurrent, disturbing thoughts that make it tough to complete everyday tasks, you might benefit from professional help. Consider reaching out to a therapist or mental health care professional to discu...
Gratitude can have a tangible, positive impact on our mental health. Today, join us in crafting a gratitude letter to someone, even yourself, who can use some kindness, compassion, or a warm smile. Grab that journal! Written by Tiana Brawley, M.S.W. Voiced by Mel Chanté. Takeaways: 1- Showing thanks and appreciation is an act of kindness. We can all benefit from getting more creative with expressing gratitude. 2- Creating a handwritten “gratitude letter” to a friend, family member, mentor, or an...
What does it actually mean to go easy on yourself? Today, we ease into the weekend with a meditation focusing on self-compassion and care. Voiced by Mel Chanté. Takeaways: 1- Being easy on yourself means treating yourself with kindness and compassion—even when things go wrong or you make a mistake. 2- You can hold yourself to high standards *and* be understanding of your limitations and kind to yourself when things go awry. 3- Use positive self-talk to practice being easy with yourself, especial...
When having tough conversations, it's helpful to speak with compassionate directness— balancing clarity with kindness. In today’s exercise, we’ll explore what speaking with both honesty and understanding means to you. Voiced by Mel Chanté. Takeaways: 1- When we have to have a hard conversation or need to give feedback, we can sometimes be ambiguous or indirect because we don’t want to hurt people’s feelings. 2- But with tough conversations: most people actually prefer us to be direct! 3- When ha...
