Learn practical tips for improving your stress, sleep, focus, and mood. Each week, meditation coaches Ofosu and Leah will turn their own everyday successes and obstacles into chances to explore the science behind health and wellness. Along the way, they'll talk to experts and seek appreciation for the natural ups and downs we all experience. (Brought to you by the makers of Balance: Meditation and Sleep, the top-rated meditation app on Apple's App Store. Learn more at www.balanceapp.com.)
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- 75
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- 7
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- episodic
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- March 27, 2023
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- March 28, 2023 1:34 PM
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- Why it’s a struggle to be vulnerableVulnerability can be scary—even for meditation coaches. So Ofosu and Leah talk about how they've overcome that fear and why being vulnerable is important to grow. They also share their tips to help you embrace vulnerability and confidently ask for what you need. 📣 We want to hear from you! What do you like, not like, and want more of on the Well Balanced podcast? Share your feedback here: https://www.surveymonkey.com/r/WB_March?user_id= ▶️ You can watch the latest episode on YouTube here: https://youtu.be/brDne6bgS-s 🎧 What's in this episode: (00:00) A Well Balanced listener asks, "How can we learn to be vulnerable?" (00:57) Leah's experience breaking through the fear of vulnerability (03:55) The power of vulnerability (05:10) Is being vulnerable counterintuitive? (05:59) Ofosu's experience of being vulnerable in hip-hop culture (08:07) Being vulnerable on social media (08:40) Letting go of perfectionism (09:36) When vulnerability doesn't come easy (11:26) What vulnerability is not and why we armor ourselves (11:56) Expressing yourself freely (13:26) How to notice what you need (and ask for it) 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- How to tackle your financial anxiety with Alexa von TobelFinancial anxiety, just like all forms of anxiety, can affect anyone. So, Ofosu and Leah talk with Alexa von Tobel, the founder and managing partner of Inspired Capital and a Certified Financial Planner™ about how to overcome mental barriers around money and take the fear out of finances. She also shares her three key steps to successful money management and how to have better conversations about money with others. 📣 We want to hear from you! What do you like, not like, and want more of on the Well Balanced podcast? Share your feedback here: https://www.surveymonkey.com/r/WB_March?user_id= 📚 More about Alexa von Tobel: Alexa is the founder and managing partner of Inspired Capital, a Certified Financial Planner™, and a bestselling author. 📙 You can order her book, "Financially Fearless," here: https://www.amazon.com/Financially-Fearless-LearnVest-Program-Control/dp/0385347618 📘 And you can order her second book, "Financially Forward," here: https://www.amazon.com/Financially-Forward-Todays-Digital-Smarter/dp/1984823523/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=&sr= 🎧 What's in this episode: - (00:31) Meet Alexa Von Tobel - (01:47) What's at the core of our fears about money - (02:57) Having conversations about money - (03:44) Overcoming mental barriers around money - (04:24) Reframing money as a tool - (07:57) The 3 key steps to successful money management - (10:14) How to talk to your family about financial stress - (12:14) Reframing your beliefs about money - (13:37) Teaching children about money - (16:41) What's giving Alexa von Tobel life right now0 comments0
- Well Balanced Mar 13 · 19m Date YourselfWhat does it mean to #dateyourselfinstead? Ofosu and Leah talk about their experiences of taking themselves out on solo dates and why they're important, even if you're in a relationship. They also discuss tips to help you prioritize dating yourself, push against your comfort zone, and nurture your independence. 📣 We want to hear from you! What do you like, not like, and want more of on the Well Balanced podcast? Share your feedback here: https://www.surveymonkey.com/r/WB_March?user_id= ▶️ You can watch the latest episode on YouTube here: https://youtu.be/j082m7hRgxQ 🎧 What's in this episode: Leah's experience going on artist dates Ofosu's experience eating solo at a restaurant How to push against your comfort zone Learning how to be truly autonomous The difference between spending time by yourself and dating yourself Going on N.I.C.E dates How Leah prepares for a solo date Nurturing the independent part of you Taking micro-dates with intention Feeling awkward when you're out by yourself Do you really know yourself? How to prioritize dating yourself Overcoming mom guilt Dressing up for yourself 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- How to focus on what really mattersOfosu and Leah talk about what really matters at the end of our days—and lives. They discuss how death can remind us to celebrate the life and connections we have, and they share tips that'll help you shift your focus toward what matters most. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/0YSN1i8Ej6Q 🎧 What's in this episode: (00:46) - The Tibetan death meditation and celebrating the life that we all have (02:55) - Hear a part of Ofosu's new song (03:10) - Experiencing everything life has to offer (04:24) - How distracting social media really is (04:50) - Doing what's right for you (06:01) - Overcoming the sense of "time's running out" (07:46) - Ofosu's fear of losing his parents (10:24) - Leah's tip: Writing a letter to loved ones that have passed away (12:55) - Appreciating moments of real connection (with yourself and others) 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- 2 signs of burnout (that you shouldn't overlook)Ofosu and Leah talk with certified coach and clinician María-Victoria Albina about the signs and symptoms of workaholism and what we can do to break the cycle of burnout. They also discuss how to incorporate more intention throughout your workday to help alleviate stress. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/SDnV4WmPZQU 📚 More about María-Victoria: María-Victoria is a trained Nurse Practitioner and Master Certified Life Coach. Her mission is for her clients to stop feeling anxious, exhausted, and overwhelmed, so they can have better relationships with their partners, parents, and themselves. You can learn more about her work here: https://victoriaalbina.com/ 🎤 Listen to María-Victoria’s podcast, Feminist Wellness, here: https://victoriaalbina.com/podcast/ 📱 Follow María-Victoria on Instagram: https://www.instagram.com/victoriaalbinawellness/ 🎧 What's in this episode: (00:00) Leah's experience as a workaholic (01:28) Meeting María-Victoria Albina (02:04) Ofosu's experience of workaholism as a child of immigrants (02:53) How to identify when you're working too much (04:23) Why it's not you (it's your nervous system) (06:55) The symptoms of overworking (08:18) How to incorporate mindfulness and choicefulness throughout your workday (09:56) Being a working parent (11:22) Accepting the circumstances of your life (12:52) Ask yourself: "What you need?" (15:34) Tips to transforming your habits (20:16) What's giving María-Victoria life right now 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Aging joyfully with "Mama" Ayesha AliOfosu and Leah talk with Ofosu's mentor and teacher Ayesha Ali about her deliberate choice to pursue joy in the midst of growing older and going through difficult times. She shares her wisdom about how to embrace aging and feel more empowered from within, including the role meditation has played in shaping her perspective. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/XK9V--oTQiw 📚 More about Ayesha: Ayesha Ali is a teacher, poet, writer, and performer. She is the co-founder of Heart Refuge, a volunteer-run mindfulness community dedicated to cultivating love, courage, and healing for people of color and all orientations in Washington, D.C. She also teaches BIPOC, Queer, and Heartwidth groups at Insight Meditation Community of Washington.You can learn more about Heart Refuge here: https://www.heartrefugemindfulnesscommunity.org/ 📱 Follow Ayesha Ali on Instagram: https://www.instagram.com/crone.throne/ 🎧 What’s in this episode: (00:00) Meet Ayesha Ali (02:45) Choosing to cultivate joy (05:28) Moving to your "baby self" (06:49) How Ayesha has embraced aging (09:28) The role meditation plays in Ayesha's life (14:02) More about Heart Refuge (15:32) What's giving Ayesha Ali life right now 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Can introverts and extroverts thrive... together?Ofosu and Leah talk with Olivia Johnson, Senior Employee Success Manager at Elevate Labs, the company that created the Balance app. She's the expert planner behind the company meetup that's brought everyone together—even Ofosu and Leah—in Los Cabos, Mexico. They discuss how to plan big events with introverts and extroverts in mind, and they share expert tips for providing comfort to both personality types in work settings and personal relationships. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/h9lWD3_r0Sc 📚 More about Olivia: Olivia Johnson is the Senior Employee Success Manager at Elevate Labs and an expert at making all personality types feel comfortable at company-wide events. Case in point: After the last meetup, 100% of survey respondents felt more bonded with their co-workers. 🎧 What’s in this episode: (00:00) Meet Olivia Johnson (01:53) Leah's experience as an introvert working in tech (03:18) Olivia's experience planning big events (04:51) Introverts vs. extroverts (07:05) The power of perspective (08:33) Why setting expectations early is important (09:37) "It's a social marathon, not a sprint" (10:22) Ofosu's experience as an extrovert (13:11) Introversion and extroversion in romantic relationships (15:18) The social pressure to be extroverted (16:27) The pain of small talk (16:58) Tips for providing comfort to introverts during social gatherings (18:05) Making space for all personality types 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Racial trauma is real (Here's how to take care of yourself)Ofosu's had a lot on his mind since the release of the video footage of Tyre Nichols being brutally beaten. So he and psychologist Dr. Maryam Jernigan-Noesi check in with each other and discuss the impact that race-related stress and trauma has on our mental and physical well-being. They also share practical tips for taking care of yourself after experiencing (or witnessing) a traumatic event. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/oFnO8w3hrO0 📚 More about Dr. Maryam Jernigan-Noesi: Dr. Jernigan-Noesi is a licensed professional psychologist with decades of experience as a scholar, clinical researcher, and mental health professional. She is a professor at St. Agnes College, where she heads the Intersections Research Lab, which investigates the effects of experiences of discrimination on health outcomes. She is also the co-author of the paper #racialtraumaisreal. You can find that, along with the Racial Trauma Toolkit, here: https://www.mmjerniganassociates.com/racial-trauma/racialtraumaisreal/ 🎧 What’s in this episode: (00:00) Ofosu's reaction to the body cam footage being released (01:30) Meet Dr. Jernigan-Noesi (02:17) Why Ofosu isn't watching the footage (03:20) The impact of race-related stress and trauma (05:20) Checking in on Dr. Jernigan-Noesi's and Ofosu's emotions (07:12) The effects of our exposure to race-related violence (10:43) How to care for ourselves after experiencing a trauma response (14:30) The importance of seeking support (15:05) Resistance as a form of healing (18:29) What's bringing Dr. Jernigan-Noesi life right now 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Well Balanced Jan 30 · 21m How to feel all your feelings (and why you should)Ofosu and Leah are together in Los Cabos, Mexico, and take advantage of this face-to-face time to check in with their emotions. They discuss what it means to be able to express exactly how we’re feeling and why we don’t give ourselves permission to do it all the time. They also share their tips for embracing more joy, and why leaning into sadness can actually make us happier. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/dTldF6_BATQ 🎧 What’s in this episode: (00:00) Why Ofosu and Leah are together in Los Cabos, Mexico (01:40) Letting yourself feel sadness (03:35) Would you ever cry in public? (04:35) The fear of being vulnerable (08:20) Meeting sadness with compassion (09:28) Being okay with showing your darkness (10:12) Letting yourself fully experience joy (12:43) "Not enough" versus "too much" (13:30) Subconsciously sabotaging our joy (15:07) Owning your accomplishments (17:27) How a gratitude practice helps Leah experience more joy (18:42) Why Ofosu embraces discomfort 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Discipline vs. compassion: What's more motivating?Can you be disciplined and nice to yourself? Ofosu and Leah believe it’s possible. Actually, they say self-compassion is essential to reaching your goals. They also discuss their experiences of putting intense pressure on themselves to improve (and why this didn’t work in the long term) and share practical tips for incorporating more compassion into the ways you stay motivated. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/ec5jRYmU-zM 🎧 What’s in this episode: (00:00) Building discipline and having self-compassion (02:42) What does discipline mean to you? (03:38) David Goggins’ “Embrace the suck” (06:10) What’s motivating for different personality types (07:48) Why self-compassion creates long-term change (08:42) Dr. Kristen Neff de-bunks: Does self-acceptance lead to complacency? (11:04) Cultivating a lifelong relationship with your body (13:47) Comparison is the thief of joy (15:57) The importance of rest (16:55) Finding your “why” (18:15) Consistency is key (18:37) Reframing discipline as an expression of love 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- MLK Day 2023: How to use words the MLK wayDr. Martin Luther King Jr.'s legacy is proof that our words have power. So to honor MLK today, Ofosu and Leah look back on their conversation from MLK Day 2022 and discuss what his impact means to them in 2023. They listen to some of Dr. King’s moving words, reflect on what we can learn from them, and share ways to use our own words for good. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/EOaAoGcMv44 🎧 What’s in this episode: (00:00) A message from Ofosu and Leah for MLK Day 2023 (01:54) Words from MLK's speech, "The Other America" (02:25) How to apply MLK's words to our own lives (03:37) Leah's favorite MLK quote (06:05) Ofosu's favorite MLK quote (08:42) How to remember the good in ourselves (09:44) Using your words to support others (11:56) What words come to mind when you think of Dr. Martin Luther King? (12:20) Creating visions in your mind of a more just world (13:55) Reflections on the power of Dr. King’s message in 2023 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Is mainstream wellness culture toxic? (with Thosh Collins)Ofosu talks with photographer Thosh Collins about what we can learn about wellness from an Indigenous perspective. They also discuss the toxicity of mainstream wellness culture, the interconnectedness of your body, mind, and spirit, and how to take inspiration from others without appropriating their culture. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/F4DoK-71fHo 📚 More about Thosh: Thosh Collins was raised in Salt River, Arizona. He works as a photographer and serves as a board member for the Native Wellness Institute. You can order his and Chelsey Luger’s book, "The Seven Circles: Indigenous Teachings for Living Well," which offers wisdom for achieving spiritual, physical, and emotional wellbeing rooted in Indigenous knowledge here: https://www.harpercollins.com/products/the-seven-circles-chelsey-lugerthosh-collins?variant=40244015333410 📱 Follow Thosh Collins on Instagram: https://www.instagram.com/thosh.collins 📱 Follow Chelsey Luger on Instagram: https://www.instagram.com/chelsey.moves 🎧 What’s in this episode: (00:29) Meet Thosh Collins (01:24) Inspiration for “The Seven Circles” (03:30) Aspects of Indigenous culture that affect your physical and emotional wellbeing (03:49) The toxicity of mainstream wellness culture and how to avoid cultural appropriation (06:50) Why inspiration isn’t the same as cultural appropriation (07:18) Thosh’s #1 tip to support your wellbeing (08:02) “Nature versus not” (09:17) Finding nature wherever you are (10:19) How Thosh uses visualization to cultivate his wellbeing: “Think, feel, act.” (14:13) Earth Gym: A new way to approach physical fitness and working out (17:11) What’s giving Thosh Collins life right now 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- What's your word of the year? (And tips to make it last)So you found your word of the year in last week's episode, instead of making New Year's resolutions. Now what? Ofosu and Leah share practical tips for incorporating your word into everyday life, and they reveal theirs for 2023. Plus, hear Well Balanced listeners' words of the year, in case you need some last-minute inspiration. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/w_M7JQCl9UM 💭 And if you still need help finding your word for 2023, you can watch last week's episode on YouTube here: https://youtu.be/zh5bKKQv3bo 🎧 What’s in this episode: (00:00) What Leah thinks about new year's resolutions (00:57) Why Ofosu avoids new year's resolutions (01:35) What to do if you're still finding your word for 2023 (02:35) Hear Well Balanced listeners' words of the year (05:20) Leah and Ofosu reveal their words of the year (07:55) Ensuring your choices align with your word of the year (10:05) Why your word of the year is different from a resolution (11:16) When Leah's word of the year didn't work (and why) (12:10) Having fun while growing along with your word (14:26) Having an accountability partner (15:30) Get 75% off a lifetime of personalized meditation (15:57) The power of positive self-talk 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Find your word for 2023 with Susannah ConwayInstead of making New Year’s resolutions, author Susannah Conway chooses a word to represent the intention she wants to bring into the new year. She talks with Ofosu and Leah about how to find your word for 2023, shares the questions to ask yourself as you reflect on 2022, and helps them choose contenders for their words of the year. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/zh5bKKQv3bo 📚 More about Susannah: Susannah Conway is an author, photographer, and teacher who’s been sharing her heart online for over a decade. You can download her free workbooks, “Unravel Your Year” and “Find Your Word” here: susannahconway.com/word 🎧 What’s in this episode: (00:24) Meet Susannah Conway (01:18) Susannah’s inspiration to create her workbooks (03:52) Why Susannah doesn’t set new year’s resolutions (04:13) Choosing a word of the year (05:05) Susannah reveals her three words for 2023 (06:31) Leah and Ofosu share their words for 2023 (07:50) The questions to ask yourself to find your word of the year (10:36) How to incorporate your word while meditating (14:30) Susannah’s tips for choosing your word (17:23) Get 75% off a lifetime of personalized meditation 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Well Balanced Dec 19 · 17m How to cope with the holiday bluesThe holidays can be a time of happiness and cheer, but not everyone experiences them this way. Ofosu and Leah talk all about the holiday blues and how they've coped with them in the past. They also share practical tips to help support you if you're managing difficult emotions, depression, or anxiety this time of year. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/WgJytEalfNU 🎧 What's in this episode: (01:11) Leah shares a time when the pandemic induced some holiday depression (02:21) Ofosu shares his experience with sadness around the holidays (02:58) Leah talks about travel anxiety (03:43) Why anticipating the holidays can be the hardest part (04:50) How to recognize how you're actually feeling and what you need to cope (05:16) Leah walks through Tara Brach’s RAIN technique (06:02) How the holidays have changed for Ofosu over time (07:40) Inspirational lyrics from Trevor Hall, Guns N' Roses, and John Mayer (10:11) Acknowledging the need to be loved and accepted (11:49) One of the fastest ways to improve your mental health (13:00) How to get extra help with mental health when you need it 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- 2 ways to navigate uncomfortable family gatherings with Todd KashdanLeah's been spending a lot of time with family during the holidays, and she's finding it difficult to balance being around so many people (and opinions) and making space for her "me time." She and Ofosu talk with psychologist Todd Kashdan about the importance of alone time, how to set expectations with others, and how to mentally prepare yourself for the influx of holiday gatherings. 📣 Share your word of the year for 2023 at https://sayhi.chat/wellbalanced ▶️ You can watch the latest episode on YouTube here: https://youtu.be/64xM4EXBekE 📚 More about Todd Kashdan: Todd is a professor of psychology and the director of the Well-Being Laboratory at George Mason University. He's a leading expert on the psychology of well-being, curiosity, mental flexibility, and social relationships, and he's passionate about translating science into practical tips to help improve our everyday lives. You can order Todd's latest book, "The Art of Insubordination," here: https://www.amazon.com/Art-Insubordination-Dissent-Defy-Effectively/dp/0593420888 🎧 More of what's in this episode: (00:00) Leah and Ofosu share how they feel about socializing during the holidays (01:52) Meet Todd Kashdan (02:33) Recognizing when you need space before you're overwhelmed (03:07) How to let others know you need "me time” (06:46) Preparing for conversations about tense topics (08:00) Tip 1 — The discomfort caveat and Julia Minson’s research (09:00) Tip 2 —The importance of curiosity in tough conversations (10:13) What it means to be a defensive pessimist (14:05) Final takeaways and thoughts on “permission” (16:08) What’s giving Todd life right now? (17:38) Send us your word of the year for 2023! 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Celebrating milestones (and one year of Well Balanced) - Bonus EpisodeOfosu and Leah reflect on their first year of recording the podcast. They discuss their favorite moments and guests from the show, and share what's next for Well Balanced. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/9QPOCTe4nEQ 📣 Leave Ofosu and Leah a voice message: https://sayhi.chat/wellbalanced Other episodes mentioned by Leah, Ofosu, and listeners: Working through Anger with Tara Brach - https://youtu.be/9tMt5utDZvs Turning Poison into Medicine with Tara Brach - https://youtu.be/hRwvu3P5ukk How to Tap into Your Inner Comedian - https://link.chtbl.com/innercomedian How to Rhyme Your Way to Self-Compassion - https://link.chtbl.com/howtorhyme 🎧 What's in this episode: (00:00) One listener shares what the show means to them (01:27) Musings on meditation's versatility (02:07) Another listener shares what the show means to them (03:53) Ofosu quotes Maya Angelou (04:14) Leah's favorite moment from the show (07:02) Ofosu's favorite moments from the show (08:27) Ofosu's bonding with a guest over The Office (09:56) Leah's connection to Fleetwood Mac (10:39) Leah and Ofosu want to hear from you! 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Boosting your self-esteem with positive affirmationsMany of us are quick to notice the good qualities in our family and friends, but acknowledging what we like about ourselves might not come as naturally. Ofosu and Leah discuss why, and how positive affirmations can be a tool to help improve your self-esteem. They also share their tips for turning self-kindness into an everyday habit. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/ywYhg003ago 📚 More about Ofosu's new book:"Love Your Amazing Self" is a daily dose of self-kindness. It encourages kids to practice mindfulness and self-empowerment with lyrical verses that can be spoken, recited, or sung aloud. You can order it here: https://tinyurl.com/mt4dhbde 🎧 More of what's in this episode: (00:00) Ofosu and Leah compliment each other and themselves (02:00) How to improve your self-esteem (03:50) The practice of self-kindness (05:50) Why our thoughts become our beliefs (06:40) A recording of Ofosu's kids complimenting each other and themselves (12:00) Examples of how Ofosu and Leah use positive affirmations in their own lives 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Is it time to take a leap of faith?Leah and Ofosu reflect on some big leaps of faith they've taken, from quitting their jobs to pursue their passions to having another child. They share their advice to help you take your own leap of faith, including the questions you should ask yourself before diving into the unknown. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/VaOsV-fcXeA 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Friendsgiving: Building your chosen familyYou can choose your friends, but can you choose your family? Ofosu and Leah think so. They discuss their experiences choosing friends that have become family, the challenges of forming and maintaining these close bonds, and why it's important for your overall well-being. This discussion comes just in time for the US Thanksgiving—and Friendsgiving—celebrations. But its message extends far beyond that, too, providing benefit for all who listen at any time. We want to hear from you to help us celebrate one year of Well Balanced! Go to https://sayhi.chat/wellbalanced to send us a voice memo describing your favorite moment from the podcast or what it's meant to you this past year. ▶️ You can watch the latest episode on YouTube here: https://youtu.be/e19sWZx-GRE 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Well Balanced Nov 14 · 14m Why meditation might not be working for you (yet)Ofosu talks with Leah about the lessons he learned leading a mindfulness workshop with a group of formerly incarcerated persons. They discuss his biggest takeaway from the experience—that meditation should be a safe and adaptable life tool—and share tips to help you embrace meditating in your own unique way. You can watch the latest episode on YouTube here: https://youtu.be/rATK-JtVdpA We want to hear from you to help us celebrate one year of Well Balanced! Go to https://sayhi.chat/wellbalanced to send us a voice memo describing your favorite moment from the podcast or what it's meant to you this past year. Further reading: 🔬 2016 study on trauma-informed mindfulness-based stress reduction for survivors of interpersonal violence 👩🔬 2021 study on mindfulness-based, trauma-informed program with veterans 📚 David Treleavan, expert in trauma-sensitive mindfulness 🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Turning poison into medicine with Tara BrachFear and anxiety can be unlikely allies, according to Tara Brach, a psychologist and leading mindfulness meditation teacher. Ofosu and Leah talk with her about how to get to the root of these difficult emotions and discover tools to come out on the other side with a sense of clarity and a desire to live more fully. You can watch the latest episode on YouTube here: https://youtu.be/hRwvu3P5ukk More about Tara: Tara Brach is a psychologist, meditation teacher, and the founder of the Insight Meditation Community of Washington. She’s the bestselling author of several books, including “Radical Acceptance,” “Radical Compassion,” and “Trusting the Gold.” You can learn more about Tara’s work on her website — https://www.tarabrach.com/ About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Don't be frightened by your fearsIn celebration of Halloween, Ofosu and Leah discuss the origins of the holiday and how it can be an opportunity to acknowledge what you're afraid of. They also open up about how they're facing their own fears and share practical tips for the next time your thoughts come trick-or-treating. You can watch the episode on YouTube here: https://youtu.be/q2yYv-zxIV4 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Your brain on relationships - with Alie CaldwellWhat does it mean to be close to someone? Ofosu and Leah talk with neuroscientist Alie Caldwell to answer this question and learn how our close relationships actually change our brain chemistry. They also discuss how we can use this knowledge to help strengthen our relationships and navigate conflicts. You can watch the latest episode on YouTube here: https://youtu.be/ooprTTa5cL4 More about Alie: Alie Caldwell, PhD, is a neuroscientist, the Resident Neuroscience Expert for the award-winning brain training app Elevate ( www.elevateapp.com), and the co-creator of Neurotransmissions, a successful YouTube channel. You can learn more about her work here — https://www.youtube.com/user/neurotransmissions — and order her book here: https://www.neurotransmissions.science/our-book/ About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji0 comments0
- Meditation Myth-Busting: Emptying your mindOfosu and Leah answer their most commonly asked question—How do you empty your mind while meditating?—and share the things they do when they're experiencing an active mind during meditation. They also discuss where this idea of emptiness originated, why it isn't always conducive to today's lifestyle, and how to embrace the thoughts that come our way while meditating. You can watch this episode on YouTube here: https://youtu.be/mKeMHqSuhis About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store:0 comments0
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