The Daily Shine

By The Shine App

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Category: Mental Health

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Description

Every weekday, tune in to the Daily Shine, a podcast-meets-meditation to help you breathe, cope with stress and anxiety, and build self-care skills. And for more self-care support: Download the Shine app. Founded by two women of color, the Shine app is your space for daily self-care. Download the app—named Apple's Best of 2020—in the App Store and Google Play for even more daily meditations (including sleep meditations!), weekly self-care courses, and monthly virtual workshops with mental wellness experts. Head to www.theshineapp.com ✨

Episode Date
Appreciate Your Joy
00:07:49

Joy is a feeling you can cultivate and amplify. Today, Joy Ofodu guides you through an exercise to help you tap into “appreciative joy” on the days you need an extra boost.

Jul 08, 2022
Greet Social Anxiety With Compassion
00:10:07

If you’ve ever worried “Is everyone mad at me?” you’re not alone. Especially when we’re connecting digitally: It’s hard to read body language and feel assured that all is well. Today, show compassion to your social anxiety with Joy Ofodu.

Jul 07, 2022
Quiet Your Mind
00:09:24

You have everything you need in your breath. Use it to calm yourself in moments of stress or energize yourself to focus better. Practice with today's meditation.

Jul 06, 2022
Honor Your Complexity
00:09:53

It’s easy to feel like a human *doing,* but you’re more than your productivity. You are beautifully complex—and all the pieces you’re made of can help you feel fulfilled today. Today, join Joy Ofodu for a visualization practice to honor your whole self.

Jul 05, 2022
Your Self-Care Isn't Selfish
00:11:16

When life gets stressful, it can be hard to prioritize our wellbeing. Today, Joy Ofodu leads us through an affirmation journaling exercise to remind us that self-care isn't selfish. Grab that journal!

Jul 04, 2022
Honoring BIPOC Mental Health Month
00:10:33

Today marks the start of Black, Indigenous, and People of Color Mental Health Month. Join us in honoring our BIPOC community members and setting an intention to care for your mental health this month and beyond.

A note from Shine: If you're struggling with your mental health, know that seeking help is a strength, not a weakness. Take the first steps to get support with these resources from Mental Health America.

Jul 01, 2022
Be Awe-Inspired Today
00:09:21

Each and every day is a new chance to be awe-inspired—it just takes looking closely and savoring the world around you. Today, Joy Ofodu guides you in a daily “awe” practice, helping you appreciate the things you might typically overlook.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 30, 2022
Move with Mindfulness
00:11:35

Stress can get stuck inside our bodies, not just our minds. Today, Elisha guides you through some mindful movements to help release tension.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 29, 2022
Calm Your Racing Thoughts
00:09:45

When our thoughts are racing: Relaxation techniques can help us recenter and ease anxiety. Today, join Joy Ofodu for a progressive muscle relaxation technique you can use to quiet your mind, especially before bed.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 28, 2022
Get to Know Your Energy
00:14:40

Your energy will always ebb and flow—but learning its rhythms can help you be kinder to yourself and feel more in control of your day. Today, Joy Ofodu guides you in an exercise to notice the things that give and take your energy. Grab that journal!

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 27, 2022
Find Your Happiness Today
00:07:34

You deserve to feel happiness in the present moment. Today, join Joy Ofodu in learning about the “arrival fallacy” and how to root your joy in the present moment rather than leaving it up to the future.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 24, 2022
Celebrate the Present Moment
00:09:21

Your past self used to dream of something you have now in the present. Today: Let’s honor and savor all that we have in the present moment in a practice led by Joy Ofodu.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 23, 2022
Find Your Humming Bee Breath
00:09:42

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.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 22, 2022
Shift the Narrative of Your Day
00:10:10

When we take the time to celebrate our small wins, we can shift the narrative of our days and honor our progress. Today’s practice with Joy Ofodu will help you remember that you are doing enough.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 21, 2022
You Are Not Your Anxiety
00:15:35

As you move through today: Remember that you are not your anxiety. Join Joy Ofodu for a reflection to help you move through anxious moments, with a favorite Shine technique. Grab that journal!

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 20, 2022
Care For Your Inner Home
00:09:49

“You are your home. Take care of it.” Join Joy Ofodu for a practice that embodies this affirmation, helping you tend to and prioritize your innermost self without guilt.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 17, 2022
Greet Feedback With Compassion
00:08:09

Feedback is an important part of growth—but when we receive feedback, it’s easy to get defensive with others or tough on ourselves. Today, join Joy Ofodu for a chance to navigate receiving feedback with care.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 16, 2022
Ocean Breathing
00:10:33

“If the ocean can calm itself, so can you.” - Poet Nayyirah Waheed. Today, we look to the ocean to inspire our visualization and breath practice. 

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 15, 2022
Interrupt Anxious Thoughts
00:10:13

Some of our anxious behaviors and thoughts—rituals, rumination, or good ol’ fashioned worrying—are actually habits that we can break. Today, join Joy Ofodu to learn the RAIN technique to help you step out of worry spirals.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 14, 2022
Pour Into Yourself
00:13:50

Instead of focusing just on your output this week, join us for a guided journaling meditation that prioritizes all the ways you can pour into *yourself.* Grab that journal!

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 13, 2022
Love Yourself Like A Friend
00:10:58

We all experience loneliness sometimes. And in those moments: The best thing we can do is respond to ourselves with care and compassion. Today, join Joy Ofodu for a visualization focused on being a friend to yourself.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 10, 2022
Cultivate Small Moments of Care
00:09:01

When our days get busy: Building in self-care “microbreaks” can help us feel restored and recharged. Today, join Joy Ofodu today in visualizing what microbreaks can look like in your day-to-day life.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 09, 2022
Direct Your Breath
00:13:00

Mindfulness techniques offer us so much, but nothing is more important than paying attention to what your body needs. Today, we practice self-directed breathwork to help check in with how we feel and care for ourselves.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 08, 2022
Rebuild Your Hope
00:08:22

Hope can feel like wishful thinking—but studies show it’s the first step in making positive change. Today, Joy Ofodu guides you in a meditation to reconnect and rebuild your sense of hope.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work


Jun 07, 2022
Write a Gratitude Letter
00:10:54

The amazing power of gratitude: It can shift us from a negative emotional place to a more positive one. Today, Joy Ofodu guides you in writing a gratitude letter, either to someone you care about—or yourself! Grab that journal!

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 06, 2022
Practice Loving-Kindness
00:12:48

We always have the power to send love to others and ourselves—we just have to choose to activate it. Today, join Joy Ofodu for loving-kindness meditation, also known as “metta,” to help you send and feel more love.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 03, 2022
Let Yourself Feel at Ease
00:07:25

We often overlook the moments of ease in our day—but savoring them can help us feel more at peace. Today, join Joy Ofodu for a practice in feeling present and safe.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 02, 2022
You Are Worthy of Love
00:16:00

To kick off Pride Month: We’re passing the Daily Shine mic to Jamila Reddy, one of our favorite Shine meditation hosts. Join Jamila in reflecting on the love you deserve and cultivating that energy within you.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Jun 01, 2022
Create New Beginnings
00:09:34

With a new month around the corner: It's time to savor the fresh start ahead of you. Join Joy Ofodu in an exercise to create new beginnings, rooted in gratitude.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 31, 2022
You Deserve Self-Compassion
00:12:39

Checking in with yourself can feel scary, but it’s key to knowing what you need. Join Joy Ofodu for an exercise to help you prioritize compassionate check-ins. Grab that journal!

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 30, 2022
Practice Radical Self-Empathy
00:08:25

You deserve to fully listen to yourself—and your needs. Today, join Joy Ofodu for an exercise focused on letting go of self-judgment and listening with an open heart.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 27, 2022
Let Yourself Hit Pause
00:08:40

Prioritizing rest is a foundational part of self-care. Today, join Joy Ofodu for a quick practice that can help you press pause and recharge.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 26, 2022
Relax With Breath-Based Mantras
00:12:21

When our minds get caught up in stress or worry, pairing our breaths with mantras can help us get grounded in the present moment again. Today, we’ll practice this together. Written by Stephanie Simpson. Voiced by Elisha Mudly.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 25, 2022
Honor Your Compassion
00:08:00

When we put pressure on ourselves to fix everything, it’s easy to feel overwhelmed or stressed. Today, Joy helps you mindfully connect with your compassion and honor your capacity to care.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 24, 2022
Update Your Story
00:12:56

You’re evolving into a new person every day—and the stories you tell yourself should reflect that. Today, join Joy for an exercise to check in with the stories you tell yourself.  Grab that journal!

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 23, 2022
Your Mental Health Break
00:11:42

Today is Shine’s fourth annual #NationalMentalHealthBreak! Because you deserve time to step away and care for your mental health. Listen to today’s Daily Shine for a mental health break meditation with Joy Ofodu. Then: Share with us how you're prioritizing yourself today with #NationalMentalHealthBreak.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 20, 2022
See the Good in Today
00:07:41

The outlook you have on your day can actually change how your day goes. Today, Joy Ofodu helps you check-in with your outlook and shift to a more positive mindset.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 19, 2022
Ground and Soothe Yourself
00:09:48

It's time for a midweek check-in! No matter how you're feeling, it's always worthwhile to practice grounding and soothing yourself through mindfulness. That way, you can better connect to the present when you feel anxious or fearful.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 18, 2022
Turn Jealousy Into Joy
00:12:47

When jealousy creeps in, we can calm it by practicing “vicarious joy.” Today, join Joy Ofodu for a visualization focused on finding joy in someone else’s joy.

In honor of Mental Health Month, join us for our very first live recording of the Friends with Mental Health Benefits podcast on Wednesday, May 18th at 12 PM EST. To kick off Shine’s fourth annual National Mental Health Break campaign, Shine's co-founder Marah Lidey will be joined by Jor-El Caraballo, a therapist and the co-founder of Viva Wellness, for a conversation about advocating for your mental health at work. Head to theshineapp.com/RSVP to claim your spot for this free, live event. Hurry — spots are limited to the first 1,000 people who RSVP.

May 17, 2022
Grow Your Motivation With Compassion
00:14:09

The next time you’re feeling unmotivated, what if you greeted yourself with kindness instead of criticism? Today, Joy Ofodu helps you reflect on what you want to accomplish this week and how you can grow your motivation with compassion. Grab that journal!

In honor of Mental Health Month, join us for our very first live recording of the Friends with Mental Health Benefits podcast on Wednesday, May 18th at 12 PM EST. To kick off Shine’s fourth annual National Mental Health Break campaign, Shine's co-founder Marah Lidey will be joined by Jor-El Caraballo, a therapist and the co-founder of Viva Wellness, for a conversation about advocating for your mental health at work. Head to theshineapp.com/RSVP to claim your spot for this free, live event. Hurry — spots are limited to the first 1,000 people who RSVP.

May 16, 2022
It's OK to Take a News Break
00:10:24

It’s easy for staying informed to turn into doomscrolling—and it’s a habit that can spike our anxiety and stress. Join Joy Ofodu for a centering exercise to help you pause with intention and remember to check in with your body while you’re consuming the news.

In honor of Mental Health Month, join us for our very first live recording of the Friends with Mental Health Benefits podcast on Wednesday, May 18th at 12 PM EST. To kick off Shine’s fourth annual National Mental Health Break campaign, Shine's co-founder Marah Lidey will be joined by Jor-El Caraballo, a therapist and the co-founder of Viva Wellness, for a conversation about advocating for your mental health at work. Head to theshineapp.com/RSVP to claim your spot for this free, live event. Hurry — spots are limited to the first 1,000 people who RSVP.

May 13, 2022
Reclaim Your 'Yes'
00:09:32

Taking a moment to reflect before we say “yes” can help us set better boundaries and practice self-care. Join Joy Ofodu for today’s exercise in learning to use your breath and check-in before your next “yes.”

In honor of Mental Health Month, join us for our very first live recording of the Friends with Mental Health Benefits podcast on Wednesday, May 18th at 12 PM EST. To kick off Shine’s fourth annual National Mental Health Break campaign, Shine's co-founder Marah Lidey will be joined by Jor-El Caraballo, a therapist and the co-founder of Viva Wellness, for a conversation about advocating for your mental health at work. Head to theshineapp.com/RSVP to claim your spot for this free, live event. Hurry — spots are limited to the first 1,000 people who RSVP.

May 12, 2022
Feel Safe With Your Breath
00:11:36

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.

In honor of Mental Health Month, join us for our very first live recording of the Friends with Mental Health Benefits podcast on Wednesday, May 18th at 12 PM EST. To kick off Shine’s fourth annual National Mental Health Break campaign, Shine's co-founder Marah Lidey will be joined by Jor-El Caraballo, a therapist and the co-founder of Viva Wellness, for a conversation about advocating for your mental health at work. Head to theshineapp.com/RSVP to claim your spot for this free, live event. Hurry — spots are limited to the first 1,000 people who RSVP.

May 11, 2022
Let Someone Help You
00:09:04

We all need help sometimes—but asking for it can feel tough. Today, Joy Ofodu guides you through an exercise to help you get specific about the help you need and how to ask for it.

In honor of Mental Health Month, join us for our very first live recording of the Friends with Mental Health Benefits podcast on Wednesday, May 18th at 12 PM EST. To kick off Shine’s fourth annual National Mental Health Break campaign, Shine's co-founder Marah Lidey will be joined by Jor-El Caraballo, a therapist and the co-founder of Viva Wellness, for a conversation about advocating for your mental health at work. Head to theshineapp.com/RSVP to claim your spot for this free, live event. Hurry — spots are limited to the first 1,000 people who RSVP.

May 10, 2022
Build Your Self-Care Toolkit
00:11:44

Deciding how to nourish our body and minds can be an obstacle to self-care—but you can use the BACE framework to create your self-care toolkit. Join Joy Ofodu today to learn more. Grab that journal!

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 09, 2022
Savor the Slow Lane
00:10:25

When there’s so much to do/watch/read all the time, we can forget to give ourselves permission to slow down. Today, Joy Ofodu will guide you in a visualization to help you take your foot off the gas pedal and let yourself simply be.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 06, 2022
Learn to Say 'No'
00:09:29

To say “yes” to ourselves and self-care, we often need to say “no” to others—and trust they’ll understand. Today, Joy Ofodu guides you in a visualization to practice saying no as an act of self-care.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 05, 2022
Tap Into Your Inner Child
00:11:47

Our childhood wonder, curiosity, and imagination are still inside of us. Tap into your childlike side with some playful breathing exercises.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 04, 2022
What's Your Intention Today?
00:09:03

Intentions are a great way to find control amidst uncertainty—especially if they’re rooted in self-compassion. Join Joy Ofodu for a visualization exercise to find your intention for today.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

May 03, 2022
Build Self-Love Today
00:11:55

Affirmations can help us tap into a sense of self-love and feel more grounded. Today, Joy Ofodu leads you through some of our favorite self-love affirmations and helps you create some of your own. Grab your journal!

Shine has a new podcast—introducing: Friends with Mental Health Benefits

From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders.

Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized.

Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

May 02, 2022
Feel Connected and Cared For
00:10:06

You are always connected—and through care, love, and compassion, you enrich the lives of community members around you. Join Joy Ofodu in a visualization to help you reflect on your impact.

Shine has a new podcast—introducing: Friends with Mental Health Benefits

From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders.

Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized.

Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Apr 29, 2022
Move Through Tough Thoughts
00:07:38

Our thoughts do not control or define us—even the uncomfortable ones. Today, join Joy Ofodu in an exercise to acknowledge and move through the sticky, negative thoughts that might impact our day-to-day lives.

Shine has a new podcast—introducing: Friends with Mental Health Benefits

From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders.

Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized.

Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Apr 28, 2022
Breathe Mindfully Through Stress
00:11:58

Even in moments of stress, we can connect to ourselves with the power of our breath. In this meditation, you'll practice breathwork exercises that connect you with yourself on a deeper level and strengthen your concentration.

Shine has a new podcast—introducing: Friends with Mental Health Benefits

From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders.

Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized.

Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Apr 27, 2022
Notice Your Emotions
00:09:58

When you try to stay curious about your feelings, you can learn a lot about what they have to say. Join Joy Ofodu in an exercise to help you build up your emotional immunity today.

Shine has a new podcast—introducing: Friends with Mental Health Benefits

From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders.

Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized.

Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Apr 26, 2022
Live Authentically Today
00:12:12

Your truest self is a gift to the world—but it can be hard to choose authenticity in the face of pressure. Today, Joy Ofodu will guide you through a journaling exercise to practice the ways you can flex your authentic self. Grab that journal!

Shine has a new podcast—introducing: Friends with Mental Health Benefits

From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders.

Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized.

Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Apr 25, 2022
Treat Yourself With Care
00:08:03

When things don’t go our way, or we feel disappointed in ourselves, we can learn to ease up instead of buckle down. Join Joy Ofodu for a visualization exercise to help you do just that.

Shine has a new podcast—introducing: Friends with Mental Health Benefits

From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders.

Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized.

Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Apr 22, 2022
Reflect on Your Energy
00:07:14

Your energy will always ebb and flow—and noticing its rhythms can help you prevent stress and burnout. Join Joy Ofodu for a guided reflection to help you check in with your energy and patch up any leaks that you may be experiencing.

Shine has a new podcast—introducing: Friends with Mental Health Benefits

From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders.

Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized.

Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Apr 21, 2022
Shape Your Breath
00:13:40

Today, we use geometric shapes to guide our breath and focus our mind in a guided breathwork exercise.

Shine has a new podcast—introducing: Friends with Mental Health Benefits

From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders.

Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized.

Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Apr 20, 2022
The Power of Acceptance
00:12:26

When things feel tough: Acceptance can actually help you find your next best step. Today, Joy Ofodu breaks down the difference between acceptance and approval—and offers you an exercise to accept how your mind and body are showing up today.

Shine has a new podcast—introducing: Friends with Mental Health Benefits

From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders.

Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized.

Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Apr 19, 2022
Own Your Monday
00:11:27

When switching from weekend to Monday mode feels tough: A moment of reflection can help. Today, Joy Ofodu guides you through three questions to help you attach to your week and reclaim your focus. Grab that journal!

Shine has a new podcast—introducing: Friends with Mental Health BenefitsFrom the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders. Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized. Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Apr 18, 2022
Introducing: Friends with Mental Health Benefits
00:11:33

Hear a preview of Shine’s newest podcast, “Friends With Mental Health Benefits.”

From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders.

Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized.

Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Apr 16, 2022
Embrace Your Best For Today
00:08:24

Your best changes from day-to-day—and that’s OK. Today, join Joy Ofodu for a self-compassion practice, focused on embracing what your best looks like today, even if it’s not giving your all.

Shine has a new podcast—introducing: Friends with Mental Health Benefits

From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders.

Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized.

Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Apr 15, 2022
A Question for Your Inner Critic
00:08:42

When we greet our inner critic with curiosity, we can take away some of its power. Today, Joy Ofodu guides us through an exercise to question our inner voice when it feels out of our control or overwhelming.

Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

Apr 14, 2022
Transport Your Mind
00:09:10

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.

Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

Apr 13, 2022
Return to Your Purpose
00:09:21

Reflecting on our purpose can bring us balance and delight—but where do you start? Joy Ofodu guides us through a practice that helps us tap into ikigai, a Japanese concept rooted in purpose.

Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

Apr 12, 2022
Find What Feels Soothing
00:11:51

When your emotions feel overwhelming, there’s power in knowing what practices can help you find peace. Today, join Joy Ofodu for a journaling exercise that will help you find comfort in moments of big feelings. Grab that journal!

Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

Apr 11, 2022
Celebrate Who You Are Today
00:08:44

You are worth celebrating—yep, you! On today’s Daily Shine, Joy Ofodu helps you treat yourself to a celebration with a visualization exercise.

Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

Apr 08, 2022
Advocate For Your Needs
00:09:38

Having tough conversations can be uncomfortable, but when we lead with compassionate directness, we can be reminded of the power of advocating for our needs. Today, Joy Ofodu guides you through a visualization of what compassionate directness might look like in practice.

Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

Apr 07, 2022
Heal With Sound
00:12:58

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!

Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.


Apr 06, 2022
Find the Good in Today
00:10:39

You deserve to find the good in your day. Today’s Daily Shine exercise with Joy Ofodu is all about finding what’s going well in your day-to-day—and it’s a technique you can turn to when things feel tough.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Apr 05, 2022
The Power of Your Joy
00:13:39

Your joy is a powerful force and a source of hopefulness during hard times.  Today, join Jamila Reddy for a moment to connect with the joy that lives within you. Grab that journal! And for more: Tune in to Jamila’s new self-care course, Reclaim Your Joy.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Apr 04, 2022
Build Your Small Habits
00:10:15

Your small habits have a lot more power than you think. Join Joy Ofodu for an exercise to explore your “keystone habits” and use them to build better days.

Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

Apr 01, 2022
Your End of March Reflection
00:13:15

When we take time to look back at the moments that shaped us, we’re giving ourselves the tools to imagine a future based on our current needs. Join Joy Ofodu in an end-of-the-month reflection today.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 31, 2022
Fill Up Your Cup
00:08:20

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.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 30, 2022
Let Go of To-Do List Guilt
00:09:19

Your worth isn’t rooted in your productivity or output. In today’s Daily Shine, Joy Ofodu will guide you through an exercise to replace feelings of productivity guilt with acceptance.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 29, 2022
What's Going Well?
00:12:19

It’s human to focus on the negative—but with effort and intention, we can fight that bias. In today’s Daily Shine, Joy Ofodu leads you through a guided journaling exercise to reflect on the positives in your life. Grab that journal!

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 28, 2022
Imagination, Change, and You
00:10:44

Every great change starts with people taking up space and having the courage to imagine a better future. Today, join Joy Ofodu for a visualization exercise where we’ll imagine a better world, together.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 25, 2022
Show Yourself Love
00:09:15

You deserve the same love and care you give to others. Today, join Joy Ofodu for a visualization exercise, rooted in gratitude.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 24, 2022
Find An Anchor In Overwhelm
00:11:25

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.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 23, 2022
Greet Uncertainty With Self-Trust
00:09:28

There is so much around us that is unknown, but one thing is certain: You can trust yourself to get through whatever comes next. In today’s Daily Shine, Joy Ofodu will help you lean on self-trust in the face of uncertainty.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 22, 2022
Get Ahead of Burnout
00:13:26

“When you don’t slow down by choice, your body can make you slow down by force.” Today, Joy reflects on these powerful words by therapist Katrina Leggins (@knicolewriting) with a guided journaling exercise, all about noticing if you’re inching towards burnout. Grab your journal!

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 21, 2022
You're More Than One Thing
00:09:45

Your experiences and emotions are valid—but you are so much more than just one or two things. Today, join Joy Ofodu in a visualization exercise to help you release the specific labels you give yourself and start to embrace your whole self.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 18, 2022
Cultivate Luck
00:08:22

“Luck” often feels out of our control—but you can take small steps to create your own luck and the opportunities you want. Today, Joy Ofodu

helps you recognize your power to create the “lucky” moments you seek.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 17, 2022
Feel 1% Better
00:10:11

We often put pressure on ourselves to feel “all better” right away. But what if we focused instead on just feeling a little bit better first? Today, we experiment with the Kaizen “1% Better” principle as a way to support our own self-care and healing. Written by Stephanie Simpson. Voiced by Elisha Mudly.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 16, 2022
Trust Your Journey
00:08:48

Sometimes, it can be hard to trust your journey—especially when comparison sneaks in. Today, join Joy Ofodu for an exercise to shake off your inner critic and lean into self-compassion and celebration.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work


Mar 15, 2022
Unlock the Power of Your Self-Talk
00:12:34

Our self-talk can change the way we think, feel, and act—and saying it out loud can make it even more beneficial. Today, join Joy Ofodu for a positive self-talk practice. Grab your journal!

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 14, 2022
Your Emotions Are Valid
00:08:34

Your emotions are valid—and accepting and sharing them can help you heal in powerful ways. Today, Joy Ofodu will guide you through an exercise to express how you feel.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 11, 2022
Look Back With Joy
00:08:16

It turns out, our love of throwbacks have the power to ease anxiety and loneliness. Today, Joy Ofodu walks you through a “reflective nostalgia” visualization exercise to bring joy from the past into your present day.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 10, 2022
Use Your Body's Wisdom
00:09:02

You can handle this day exactly as it is. Today, we tap into our body's wisdom and resilience with a hand-on-heart meditation to calm our stress from within.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work


Mar 09, 2022
Take a Small Step Forward
00:08:56

When our motivation feels missing: Sometimes just committing to *trying* is enough. Today, join Joy Ofodu for a Daily Shine practice that will help you visualize taking a small step forward.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 08, 2022
The Benefits of Boundaries
00:10:56

Boundaries help us show up *and* protect our energy. Today, join Joy Ofodu in a guided journaling exercise to help you pinpoint a boundary that will serve you this week. Grab that journal!

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 07, 2022
You Deserve Respect
00:10:38

You are worthy of respect, exactly as you are. Today, Joy Ofodu leads you through a series of affirmations to remind you of your worth and what you deserve.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 04, 2022
Greet Procrastination With Compassion
00:08:12

To-do lists often come with big feelings, but when we name those feelings, we can open ourselves up to healing in new ways. Today, join Joy Ofodu in a practice to help you greet moments of procrastination with compassion.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 03, 2022
Find Awe and Wonder
00:09:40

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.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mar 02, 2022
Recharge Your Mind
00:10:22

It’s human to have moments of brain fog—especially if you’re under lots of stress. Today, join Joy Ofodu for an exercise to help you recharge when your mind feels foggy.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

Mar 01, 2022
Create Space For Hope
00:11:03

If fear is your go-to mindset in the face of uncertainty—you’re not alone. But you have the power to choose hope too. Today, Joy Ofodu offers a metaphor and journaling exercise to help you tap into your hope. Grab that journal! 

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Feb 28, 2022
Be Proud of Yourself
00:08:25

Studies show that when we end our days savoring what we’ve accomplished, it can help us feel happier and more motivated. Today, join Joy Ofodu in reflecting on what’s on your “done list” and celebrating yourself.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

Feb 25, 2022
Own Your Anger
00:10:01

Self-care isn’t just for our feel-good emotions—it can be helpful when stress and anger appear too. Today, join Joy Ofodu for a “meta-moment” meditation and visualization to help you shift your approach to feeling angry.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

Feb 24, 2022
Create a Breathing Ritual
00:08:57

Today, we explore the importance of creating rituals to reflect and rest. Join us for a 360 breathing exercise. Written by Stephanie Simpson. Voiced by Elisha Mudly.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

Feb 23, 2022
Be Patient With Your Progress
00:08:28

When it comes to your goals: Your progress will ebb and flow—and that’s OK. Today, join Joy Ofodu for a self-compassion meditation to help you extend patience and care to yourself, wherever you are on your journey.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

Feb 22, 2022
Learn Your Energy 'Zaps' & 'Saps'
00:10:05

Your energy varies throughout the day—and knowing what “zaps” it and what “saps” it can help you care for yourself. Today, join Joy Ofodu for a guided journaling exercise to explore how the week ahead will impact your energy. Grab your journal!

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Feb 21, 2022
Choose Compassion
00:09:54

We all might come from different experiences and identities, but we can still choose compassion for ourselves and the people around us. Join Joy to learn how to show compassion for those within your community with a loving-kindness visualization exercise.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

Feb 18, 2022
How to Apologize
00:10:12

Being human means making mistakes—and learning to apologize. In today’s exercise, Joy will guide you through the three steps to an effective apology and how to treat yourself with compassion when you make mistakes.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Feb 17, 2022
Make Friends with Fear
00:08:46

What if you spoke to your feelings of fear and anxiety with love? In this visualization practice, Elisha helps you reframe your anxiety and greet it with compassion

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

Feb 16, 2022
Start With Your Strengths
00:08:49

Your strengths deserve a shout-out—especially if your brain is focusing on your weaknesses instead. Today, join Joy for a research-backed exercise that will help you start the day feeling empowered.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

Feb 15, 2022
A Love Letter To You
00:11:27

Happy Valentine’s Day! Today, we're celebrating your most important relationship: The one with yourself. In this practice, Joy will guide you through writing a heartfelt message to yourself. Grab your journal!

Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Feb 14, 2022
Appreciate Your Joy
00:09:20

Joy is a feeling you can cultivate and amplify. Today, Joy Ofodu guides you through an exercise to help you tap into “appreciative joy” on the days you need an extra boost.

Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Feb 11, 2022
Use Your 'Why' as Motivation
00:09:17

When your motivation feels missing: Switching from an “I have to do this” to an “I get to do this” mindset can help. Today, Joy Ofodu explains the two types of motivation and how you can cultivate motivation from within when you need a boost.

Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Feb 10, 2022
Reframe Your Mistakes as Growth
00:08:35

Mistakes are useful for growth and understanding, but they can often be the source of self-criticism. Today, join Elisha for a visualization that will help you reframe a mistake as a moment of growth, directing compassion and forgiveness to yourself.

Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Feb 09, 2022
Soothe Your Loneliness
00:09:39

Loneliness is a signal that you care about connection—and you’re not alone in feeling it. Join Joy Ofodu in this visualization exercise to help you reconnect with the people and world around you.

Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Feb 08, 2022
Tap Into Your Gratitude
00:13:04

Gratitude helps us feel seen and connected—and it’s a huge boost for our mental health. Today, Joy Ofodu guides you through a journaling exercise where you’ll write a gratitude note to someone you care about and *yourself.*  Grab that journal!

Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Feb 07, 2022
Find Your Happiness Today
00:07:47

You deserve to feel happiness in the present moment. Today, join Joy Ofodu in learning about the “arrival fallacy” and how to root your joy in the present moment rather than leaving it up to the future.

Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Feb 04, 2022
Cope With Decision Fatigue
00:08:20

It’s estimated we make 35,000 decisions each day—and when we want all of them to be perfect, it can be extra draining. Today, Joy Ofodu shares a mindfulness exercise to help you combat decision fatigue with making more Mostly Fine Decisions.

Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Feb 03, 2022
Breathing to Self-Soothe
00:09:25

Our nervous systems are key in the conversation between mental and physical wellness. Today, Elisha teaches you how to use deep belly breathing as a tool to stimulate the vagus nerve and calm your body’s stress response.

Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Feb 02, 2022
Embrace a Beginner's Mindset
00:07:54

When we focus on perfectionism, we lose the joy that comes from letting ourselves simply be a beginner. Today, Joy Ofodu shares the Buddhist concept of “shoshin” and helps you practice your beginner’s mindset.

Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Feb 01, 2022
Reclaim Your To-Do List
00:10:21

When we hold an endless to-do list in our heads: It can create a lot of extra stress. Today, join Joy Ofodu for a “brain dump” exercise—getting those tasks out of your head and onto paper so you can breathe a little easier. Grab that journal!

Last chance: Head to theshineapp.com/2022  to get 50% off your first year of Shine Premium before this offer ends on January 31 at 11:59 PM.

Jan 31, 2022
Reflect on Your January
00:10:51

What moments shaped you this month? Before January ends, take a moment to reflect on your goals, wins, and learnings from the month with Joy Ofodu.

Last chance: Head to theshineapp.com/2022  to get 50% off your first year of Shine Premium before this offer ends on January 31 at 11:59 PM.

Jan 28, 2022
Create Your Happiness
00:10:06

You can create your own joy—even when things feel stressful. Today, Joy Ofodu guides you through a 3-step process to tapping into happiness as a means of self-care.

Last chance: Head to theshineapp.com/2022 to get 50% off your first year of Shine Premium before this offer ends on January 31 at 11:59 PM.

Jan 27, 2022
Soothe Your Body
00:08:28

Your body can carry stress—but it can also help you release it too. Today's meditation is a progressive muscle relaxation technique that's research-backed for lowering levels of stress and helping ground ourselves in our bodies.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. 

Head to theshineapp.com/2022 to redeem this offer and upgrade before Jan 27th to join this month's workshop with your Daily Shine host, Joy and and meditation host Jamila Reddy.

Jan 26, 2022
Learn Your Energy Zones
00:10:35

We’re not built to focus all day long—and when we accept that, we can work smarter and with more self-compassion. Today, Joy Ofodu helps you explore your three daily energy zones: A peak, a trough, and a recovery period.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. 

For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer and upgrade before Jan 27th to join this month's workshop with your Daily Shine host, Joy and and meditation host Jamila Reddy.

Jan 25, 2022
What Makes You Laugh?
00:11:36

Laughter is a form of self-care—and you deserve to savor the moments of levity in your life. Today, join Joy Ofodu for an exercise called “Three Funny Things.” It’s all about savoring what makes you smile. Grab that journal!

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. 

For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer and upgrade before Jan 27th to join this month's workshop with your Daily Shine host, Joy and and meditation host Jamila Reddy.

Jan 24, 2022
Care For Your Inner Home
00:09:38

“You are your home. Take care of it.” Join Joy Ofodu for a practice that embodies this affirmation, helping you tend to and prioritize your innermost self without guilt.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer and upgrade before Jan 27th to join this month's workshop with your Daily Shine host, Joy and and meditation host Jamila Reddy.

Jan 21, 2022
Greet Anxiety With Curiosity
00:10:11

When we greet our anxiety with curiosity, we can slow down worry spirals and come back to the present moment. Today, Joy Ofodu teaches us about the two kinds of curiosity and an easy exercise by neuroscientist Dr. Judson Brewer that you can try the next time you’re anxious.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer and upgrade before Jan 27th to join this month's workshop with your Daily Shine host, Joy and and meditation host Jamila Reddy.

Jan 20, 2022
Practice Mindful Movement
00:08:41

Taking time to move or exercise can feel like a big task—but there are small ways to bring mindful movement into your routine. Today, join Elisha for a breath and movement practice to release stress.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer and upgrade before Jan 27th to join this month's workshop with your Daily Shine host, Joy and and meditation host Jamila Reddy.

Jan 19, 2022
It's OK to Ask For Help
00:08:14

Asking for help is a strength—not a weakness. In fact: It empowers us and the person we’re asking. Join Joy Ofodu today for an exercise to gain some perspective and choose how you want to ask for help.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Jan 18, 2022
Show Up for Future You
00:09:33

What you do today can help you feel supported tomorrow. Today, Joy Ofodu takes you through an exercise all about “future you care” and the little things you can do today to make tomorrow easier. Grab that journal!

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Jan 17, 2022
Love Yourself Like A Friend
00:11:17

We all experience loneliness sometimes. And in those moments: The best thing we can do is respond to ourselves with care and compassion. Today, join Joy Ofodu for a visualization focused on being a friend to yourself.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Jan 14, 2022
Honor Your Meta-Emotions
00:11:26

When we have a feeling about our feelings, it’s called a meta-emotion—and it’s a human response that happens all the time. Today, join Joy Ofodu for a practice to release judgment around your emotional self.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Jan 13, 2022
Return to the Present
00:11:31

Grounding is a practice that can bring you back to the here and now. Today, we’ll practice a grounding technique called 5-4-3-2-1. Written by Stephanie Simpson. Voiced by Elisha Mudly.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Jan 12, 2022
Your Focus Is A Muscle
00:09:02

Distractions are a natural part of being human—but the way we react to them can teach us a lot about focus and compassion. Join Joy Ofodu today for an exercise to practice staying in focus mode.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Jan 11, 2022
Speak To Yourself With Kindness
00:11:12

The words you speak—and hear—can have an impact on how you move through your day. Today, join Joy Ofodu in making time to flip the script and choose words rooted in self-kindness. Grab that journal!

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Jan 10, 2022
Practice Loving-Kindness
00:13:06

We always have the power to send love to others and ourselves—we just have to choose to activate it. Today, join Joy Ofodu for loving-kindness meditation, also known as “metta,” to help you send and feel more love.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Jan 07, 2022
Your Inner Coach v. Inner Critic
00:11:18

When we’re going after a goal, we get to choose if the voice in our heads is a coach or a critic. Today, join Joy Ofodu for a practice that’ll help you create a more compassionate relationship with yourself as you take a leap into the unknown.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Jan 06, 2022
Greet Your Feelings Today
00:11:12

New Year’s can often be filled with ambiguous or complicated feelings. Today, join Elisha in a practice to help you meet yourself where you are today, with self-compassion and authenticity.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Jan 05, 2022
What Can You Control?
00:13:00

Accepting what we can’t control is an act of control itself—and it frees us up to focus on what’s in our power. Today, join Joy Ofodu for an exercise to release what’s out of your control and feel more empowered to tackle what is.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Jan 04, 2022
Your Joy Matters
00:10:31

It’s a new year—and you deserve to prioritize joy this year. Today, join our new Daily Shine host Joy Ofodu for a practice focused on what brings you joy and how to build more of those moments into your day.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Jan 03, 2022
Start Your 2022 With Gratitude
00:18:37

Gratitude creates an abundance of goodness in our lives—and it’s worth grounding ourselves in, especially at the start of a new year. Join Jamila Reddy for this special Daily Shine practice, helping you start the new year with gratitude as the foundation for all the goodness that’s coming.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Jan 01, 2022
Reflect on Your 2021: Lean Into Hope
00:13:59

It’s the final day of our 2021 Reflection Week—and this last practice is all about hope. Today, Joy helps you notice the *good* things that surprised you in 2021 and gives you a hopeful mindset for 2022. Grab that journal!

Don't miss our end of year sale! Get 50% off your first year of Shine Premium and make 2022 your year of growth and care. Invest in a Shine Premium membership today and be the first to get new daily meditations from Joy, weekly courses, and monthly community workshops to help you commit to self-care every day this year. Head to theshineapp.com/joy to redeem this offer. Hurry— this offer ends December 31.

Dec 31, 2021
Reflect on Your 2021: Release What Doesn’t Serve You
00:11:42

Letting go of what doesn't serve us makes space for the things that do. In today’s Reflection Week practice, Joy helps you explore what you can release before 2022 begins. Grab that journal!

Don't miss our end of year sale! Get 50% off your first year of Shine Premium and make 2022 your year of growth and care. Invest in a Shine Premium membership today and be the first to get new daily meditations from Joy, weekly courses, and monthly community workshops to help you commit to self-care every day this year. Head to theshineapp.com/joy to redeem this offer. Hurry— this offer ends December 31.

Dec 30, 2021
Reflect On Your 2021: Honor Your Resilience
00:14:30

You showed up for yourself and others this year—even when it felt hard to do. For day three of our 2021 Reflection Week, join Joy in reflecting on your moments of resilience in the past year. Grab that journal!

Don't miss our end of year sale! Get 50% off your first year of Shine Premium and make 2022 your year of growth and care. Invest in a Shine Premium membership today and be the first to get new daily meditations from Joy, weekly courses, and monthly community workshops to help you commit to self-care every day this year. Head to theshineapp.com/joy to redeem this offer. Hurry— this offer ends December 31.

Dec 29, 2021
Reflect On Your 2021: Know Your Needs
00:13:33

Your needs matter—and you learned a lot about them over the past 12 months. Join Joy for day two of our 2021 Reflection Week by asking: What did you learn you need this year? Grab that journal!

Don't miss our end of year sale! Get 50% off your first year of Shine Premium and make 2022 your year of growth and care.Invest in a Shine Premium membership today and be the first to get new daily meditations from Joy, weekly courses, and monthly community workshops to help you commit to self-care every day this year.Head to theshineapp.com/joy to redeem this offer. Hurry— this offer ends December 31.

Dec 28, 2021
Reflect On Your 2021: Savor Your Wins
00:12:34

2021 is coming to a close—and you deserve to look back on all your growth from the past year. Join Joy Ofodu as we kick off Reflection Week 2021. We’ll start by celebrating your small wins. Grab that journal!

Don't miss our end of year sale! Get 50% off your first year of Shine Premium and make 2022 your year of growth and care. Invest in a Shine Premium membership today and be the first to get new daily meditations from Joy, weekly courses, and monthly community workshops to help you commit to self-care every day this year. Head to theshineapp.com/joy to redeem this offer. Hurry— this offer ends December 31.

Dec 27, 2021
You Are Brave
00:10:52

You are brave and courageous—and there are small ways you prove this every day. Join Joy Ofodu for a meditation to savor your small acts of bravery and take pride in your courage.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 24, 2021
What Do You Need to Hear?
00:09:32

We often forget that we can give the words we need to hear back to ourselves. Today, we practice doing just that to self-soothe. Voiced by Mel Chanté.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 23, 2021
Tap Stress Away
00:14:12

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.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 22, 2021
Practice Vicarious Joy
00:13:53

What if instead of envy or comparison, we leaned into joy when we see other people succeeding? Today’s meditation explores the concept of Muditā—a Pāli/Sanskrit word that’s all about experiencing vicarious joy. Voiced by Mel Chanté.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 21, 2021
Find Peace Within
00:12:36

As 2021 comes to a close: We're revisiting your favorite Daily Shine episodes from the year. 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.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 20, 2021
Be Kind to Your Progress
00:07:47

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.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 17, 2021
It's OK to Slow Down
00:09:46

Even when you’re busy: You deserve to go slow and savor parts of your day. Today’s visualization with Joy Ofodu will help you slow down and give yourself permission to take your foot off the gas.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 16, 2021
Breathe Through Change
00:11:00

When confronted with change, often our instinct is to resist or deny it. But change is a necessary part of growth. Today, we reflect on the intention: “I will breathe through change.”

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 15, 2021
Worrying v. Planning
00:11:48

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.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 14, 2021
Redefine Yourself
00:12:30

You are constantly evolving—and the way you define yourself deserves to as well.  Today, join Joy Ofodu to explore how you define yourself and the parts of your story you might want to re-write. Grab that journal!

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 13, 2021
Be Gentle With Yourself
00:11:49

We're quick to empathize with other people, but sometimes it can be hard to do it with ourselves. Today's meditation is a practice in observing and honoring your emotions through self-empathy. Voiced by Mel Chanté.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 10, 2021
You Got This
00:10:33

You’re capable of tackling that task you’re avoiding. Today, join Joy Ofodu for a visualization to help you turn avoidance and procrastination into action.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 09, 2021
Breathe In Color
00:09:49

Our physical environment has a huge impact on our mental health. Notice the impact certain colors have on your psyche and use them as a tool for your self-care. Today's breathing meditation helps you practice.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 08, 2021
Grow Through What You Go Through
00:10:08

When we’re facing a challenge: Focusing on our growth can help us move forward with kindness and self-forgiveness. Today, Mel leads us through a meditation to help us see our growth as a silver lining. Voiced by Mel Chanté.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 07, 2021
Be Vulnerable With Yourself
00:12:02

With today’s meditation, we’ll look for opportunities to be vulnerable—with ourselves and others. Grab that journal! Voiced by Mel Chanté.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Dec 06, 2021
Be Kind to Your Emotions
00:10:14

It’s easy to have feelings about our feelings—especially those of guilt or shame. But you deserve to greet all your emotions with kindness. Give yourself permission to feel all of your valid, human emotions with today's meditation. Voiced by Mel Chanté.

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry—this offer ends December 3rd!

Dec 03, 2021
Notice What's New
00:10:19

When our days start to feel repetitive: We can shift our mindset to cultivate a sense of newness and boost our mood. Today, we dive into a meditation practice designed to help us practice seeing our lives in a new light. Voiced by Mel Chanté.

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Dec 02, 2021
Breathe Deeply
00:09:50

Deep breathing exercises are not only a great way to release stress and anxiety, but are also an effective way to recover from being sick, including COVID-19 and other respiratory illnesses. Join us for a few beginner’s deep breathing exercises today. Written by Stephanie Simpson. Voiced by Elisha Mudly.

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Dec 01, 2021
Comparison v. Compassion
00:11:01

Each person is on their own journey through life, so it’s important to release ourselves from the pressure of “keeping up” with others. In today’s meditation, remind yourself that you're already enough. Voiced by Mel Chanté.

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Nov 30, 2021
Feel Steady This Week
00:12:57

Instead of aiming for “perfect balance” each week, what if we focused on simply feeling steady? In this practice, explore what “steady” means for you this week. Grab that journal! Voiced by Mel Chanté.

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Nov 29, 2021
Practice Community Care
00:10:23

We are strong together. Join Mel for a meditation on community care, exploring how you can use your time and energy to show up for the people in your life. Voiced by Mel Chanté.

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.


Nov 26, 2021
Find Your Gratitude
00:08:54

Today, we're celebrating Thanksgiving and counting our blessings with a gratitude practice. Join Mel for a gratitude exercise to help us brainstorm the things you’re thankful for. Voiced by Mel Chanté.

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Nov 25, 2021
Ocean Breathing
00:09:59

“If the ocean can calm itself, so can you.” - Poet Nayyirah Waheed. Today, we look to the ocean to inspire our visualization and breath practice.

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Nov 24, 2021
Be Direct With Your Needs
00:09:24

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.

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Nov 23, 2021
Find Your Way Forward
00:13:20

We all go through moments of feeling stuck. With today’s meditation, learn how to extend compassion to yourself when your next step is unclear and an exercise to find your way forward. Grab that journal!

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Nov 22, 2021
Find Your Third Space
00:08:12

A “third space” is a mental or physical space that you can use to create a transition between work or home life. In today’s meditation, we use a visualization to help us create this psychological “buffer” for ourselves. Voiced by Mel Chanté.

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Nov 19, 2021
Find Your Easiest Next Step
00:11:25

Our brains have a tendency to ruminate on problems and over complicate them—especially when we’re feeling stressed. Today, join us for a practice in asking ourselves: What would this look like if it were easy? Voiced by Mel Chanté.

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Nov 18, 2021
Create Moments of Rest
00:09:19

Though sleep is one form of rest, there are 6 other forms that support your whole being. Today, we explore ways to create mini moments of rest throughout your day. Written by Stephanie Simpson. Voiced by Elisha Mudly

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Nov 17, 2021
Set Boundaries For Your Energy
00:11:46

We all have different ways of working towards our goals, but it’s important to manage our energy to guard against burnout. In today’s meditation, we set guardrails to keep us moving forward without exhausting ourselves. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Nov 16, 2021
Grow Through Moments of Relearning
00:12:37

Life's lessons have a way of revisiting us—and that’s OK. Our growth isn’t linear. Join Mel for a reflection on how your past self can help your present self navigate life with compassion and grace. Grab that journal! Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Nov 15, 2021
Give Yourself Grace
00:08:31

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.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Nov 12, 2021
Breathe & Reroute Through Change
00:09:12

When change or uncertainty have us feeling stuck: Taking a moment to pause and breathe can help you find the energy to move forward. Join Mel for a visualization practice focused on your favorite place in nature. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Nov 11, 2021
Check In With Your Body
00:12:46

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.


Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Nov 10, 2021
Own Your Yes
00:09:50

When you own your “yes,” you can better own your boundaries. 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.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Nov 09, 2021
Your Needs Matter
00:13:08

Having needs doesn’t make you needy—it makes you human. Today, join Mel for an exercise to recognize and celebrate your needs. Grab that journal! Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Nov 08, 2021
End the Week With Joy
00:10:01

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.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Nov 05, 2021
What Kind of Care Do You Need?
00:12:20

We all have different ways we prefer to relax and de-stress—and mental health languages can help you understand what you need. Join Mel for a practice to walk through four different mental health languages and practice them to see what's best for you. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Nov 04, 2021
Feel Safe With Your Breath
00:11:58

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.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Nov 03, 2021
Notice What's New
00:10:19

When our days start to feel repetitive: We can shift our mindset to cultivate a sense of newness and boost our mood. Today, we dive into a meditation practice designed to help us practice seeing our lives in a new light. Voiced by Mel Chanté.

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Nov 02, 2021
Let Yourself Set Boundaries
00:15:03

As the holiday season approaches: It’s the perfect time to reflect on your boundaries and how you’re caring for your energy. Join Jamila Reddy for a meditation on the value of boundaries and an exercise to give yourself permission to set them.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Nov 02, 2021
Gratitude Journaling
00:13:38

Gratitude is key to our physical and mental wellbeing—but it takes practice to make it a part of our everyday. Today, join Mel for a journaling exercise to show gratitude to your present, past, and future self. Grab that journal!

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Nov 01, 2021
You Are Brave
00:10:20

You are brave and courageous—and there are small ways you prove this every day. Join Joy Ofodu for a meditation to savor your small acts of bravery and take pride in your courage.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 29, 2021
What Do You Need to Hear?
00:08:28

We often forget that we can give the words we need to hear back to ourselves. Today, we practice doing just that to self-soothe. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 28, 2021
Meditate With Sound
00:09:50

Sound is a powerful tool that can affect our body and mind. Join us for a music meditation for deep focus and relaxation.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 27, 2021
Make 'Good Enough' Your Goal
00:10:12

When we care about something deeply, we can get stuck by our own focus on perfection. Aiming for “good enough” can help us release ourselves from perfection and move forward with our goals. Join Joy Ofodu for a visualization exercise to put that mindset shift into practice.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 26, 2021
Repot Your Relationships
00:15:34

If you feel like your group chats have turned to crickets: You’re not alone. Today, we reflect on “repotting” our relationships and finding new ways to connect with the people we care about. Grab that journal! Written by Stephanie Simpson. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 25, 2021
Let Yourself Evolve
00:09:35

Change is a natural part of life—including change within ourselves. Today’s meditation, inspired by @alexelle, will help you remember: It’s OK to outgrow older versions of yourself. Written by Stephanie Simpson. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 22, 2021
Savor Your Small Wins
00:09:22

It’s easy to put off celebrating ourselves—but you have small wins *daily* that deserve props. Join Joy Ofodu for today’s meditation, all about savoring and celebrating the progress you’re making.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 21, 2021
Anchor Yourself with Gravity
00:10:07

As much as our emotions move us, we are always anchored with gravity. Today, check in with yourself and notice the power of feeling stillness inside and out.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 20, 2021
Be a Beginner
00:10:03

Allowing yourself to be a beginner can inject a lot of the joy and fun back into new experiences. Today we explore the concept of a “beginner’s mindset” and reflect on how we might incorporate that into our lives. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 19, 2021
Your Self-Care Isn't Selfish
00:12:56

When life gets stressful, it can be hard to prioritize our wellbeing. Today, artist and storyteller Joy Ofodu takes over the Daily Shine and leads us through an affirmation journaling exercise to remind us that self-care isn't selfish. Grab that journal!

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 18, 2021
It's OK to Not Do It All
00:10:02

Society often tells us that our worth is tied up with what we do or how much we accomplish. But each of us is worthy just by virtue of being ourselves. Today, Mel leads us through a meditation to release productivity guilt and remember our inherent value.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 15, 2021
Let Yourself Monotask
00:09:30

We’re a society of multitaskers—and while it’s sometimes helpful, it’s a stress relief for our minds when we focus on just one thing at a time. Today, we practice quieting our multitasking minds and focusing on the present moment.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 14, 2021
Balance Your Mind, Body, and Spirit
00:11:51

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.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 13, 2021
What Kind of Support Do You Need?
00:09:11

When we’re in a stressful situation: We all need different kinds of support. In today’s meditation, Mel helps you ask “Do I need empathy or strategy?” so you can better show up for yourself and others. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 12, 2021
The Joy of Meeting Yourself
00:11:41

You’re not the same person you were yesterday—and that’s a beautiful thing. Join Jamila for this guided journaling meditation, where you’ll reflect on all you have to gain by meeting your most authentic self. Grab that journal!

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 11, 2021
Your Joy Is a Strength
00:10:18

We often put joy on the back-burner, but it’s a feeling that can nourish and strengthen us—especially in challenging times. Join Mel for a breathing exercise to rediscover and savor the joy that lives inside of you. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 08, 2021
Live With Uncertainty
00:10:35

We thrive on certainty—but you’re more equipped to handle uncertainty than you think. Today, we dive into a meditation practice that helps us cultivate a sense of inner strength and calm from within, no matter what's going on around us.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 07, 2021
Release Your Tension
00:09:30

When anxiety creeps into your day, you always have the power to step out of it with your body and breath. Today's meditation is a progressive muscle relaxation technique that's research-backed for lowering levels of stress and helping ground ourselves in our bodies.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 06, 2021
Four Areas to Build In Self-Care
00:09:45

You deserve care and support in all areas of your life. Today’s meditation with Mel will help you explore four key areas of your life where you can prioritize self-care—work, play, restoration, and me-time.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 05, 2021
Create Space to Grow
00:13:05

We all carry rules about who we are and who we aren’t—and it’s never too late to question them. Today, join Mel in a reflection or journaling exercise to see if there are any rules you can release to give yourself more space to grow. Grab that journal!

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 04, 2021
You Are Your Home
00:09:45

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.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Oct 01, 2021
Where Does Your Energy Go?
00:10:36

You have more agency over your energy than you think. Through a meditative energy inventory, join Mel in finding small ways to manage your energy and scale it up or back as you need. Voiced by Mel Chante.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Sep 30, 2021
Shape Your Breath
00:14:24

Today, we use geometric shapes to guide our breath and focus our mind in a guided breathwork exercise.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Sep 29, 2021
It's OK to Do Less
00:11:15

It’s easy to feel like we have to do it all, every day. But there is nothing wrong with being choosy with what you commit to. Today, we’ll focus on being thoughtful and purposeful with our time using the QLPDA strategy. Grab your journal for today’s episode. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Sep 28, 2021
Fall In Love With Yourself
00:12:41

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.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Sep 27, 2021
Meet Yourself Where You Are
00:09:54

Holding space means listening with compassion and empathy—and it’s a practice to support others and ourselves. Join Mel for a meditation to hold space for however you’re feeling today. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Sep 24, 2021
Release What You Can't Control
00:09:54

When we release what we can’t control: We find new energy to take action where we can. Today, Mel leads a breath-focused meditation to help you let go and move forward. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Sep 23, 2021
Lotus Breathing
00:10:47

Today, we use the image of the lotus flower to center our minds and focus our bodies for a breath and movement exercise.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Sep 22, 2021
Start Your Day With Joy
00:08:15

How you start your day can impact everything that follows, from your mood to motivation. Reflect on your “productive mood anchor” and make mornings a bright spot with this meditation.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Sep 21, 2021
Reframe Your To-Do List
00:13:07

Feeling overwhelmed? Try turning your to-do list into a self-care list. Today, Mel helps you reframe how you're spending your time and energy. Grab your journal!

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Sep 20, 2021
Let Your Mind Rest
00:07:56

A good night’s sleep is vital for our bodies and minds. But stress can make it hard to quiet our minds and rest. Today, Mel walks you through a colorful meditation to calm your body and mind to help you relax. Practice today and return to it tonight. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Sep 17, 2021
The Gift of ‘No’
00:07:26

Our time is ours to use how we please—but oftentimes, many people want a piece of it. Today, Mel guides you through an exercise to practice giving yourself the gift of “no” to set boundaries with honesty, clarity, and kindness. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Sep 16, 2021
Fill Up Your Cup
00:07:14

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.

Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Sep 15, 2021
Find Wonder Anywhere
00:07:40

We often wait for big moments to feel awe and wonder—but there are small moments we can appreciate daily. Today's meditation helps you practice a shift in mindset so that you can find wonder anywhere and everywhere. Voiced by Mel Chanté

Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Sep 14, 2021
Check In With Your Energy
00:11:30

Burnout is our body’s way of protecting us when we are experiencing acute stress or exhaustion. Today, Mel walks us through the symptoms of burnout to look out for in our own mental health, as well as how to address what might be causing them. Grab that journal!

Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Sep 13, 2021
Check In With Compassion
00:08:12

When someone we know is going through a tough time, “How are you? Might not cut it. Join Mel to learn how to show compassion when checking in with someone and for a loving-kindness exercise. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Sep 10, 2021
Let Yourself Feel Joy
00:07:29

You deserve to fully savor your joy. Today, join Mel in savoring a joyful moment from your past and building moments of joy for your future. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Sep 09, 2021
Feel That You Belong
00:09:35

We always belong—and slowing down and connecting to the present moment can remind us of that. In today’s meditation, we’ll use the four elements—earth, fire, water, air—to help you find stillness and feel more connected to the world around you.

Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!


Sep 08, 2021
Honor How Life Shifts
00:10:42

The world around us is constantly shifting—and so are we. Join Jamila Reddy for a meditation to honor the shifts you’re experiencing and tend to the changes you’re intentionally creating.

Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Sep 07, 2021
Own Your Habits
00:10:18

Our habits guide our days—and there’s always an opportunity to build in more “constructive” habits. Today, Mel helps you reflect on your habits and create a game plan to build in a new one that serves you. Grab that journal!

Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Sep 06, 2021
Permission Granted
00:09:36

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.

Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!


Sep 03, 2021
Treat Emotions as Energy
00:10:01

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.

Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Sep 02, 2021
Breathe Mindfully Through Stress
00:11:45

Even in moments of stress, we can connect to ourselves with the power of our breath. In this meditation, you'll practice breathwork exercises that connect you with yourself on a deeper level and strengthen your concentration.

Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Sep 01, 2021
You’re More Than Your Productivity
00:09:37

Our brains love to rate our days as simply “good” or “bad”—often based on our productivity. But our experience of life is more complex and fluid than that. Today, we practice honor our full selves each day. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 31, 2021
Start With Gratitude
00:10:32

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.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 30, 2021
Calm Body, Calm Mind
00:09:52

When we’re caught in anxious thoughts: Intentionally relaxing our bodies can help soothe our minds too. Today, join Mel for a progressive muscle relaxation technique you can use to ground yourself, especially before bed. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 27, 2021
Let Yourself Hope
00:09:20

You deserve to have hope, even in the face of uncertainty. Today, join us for a meditation to reconnect with what makes you hopeful. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 26, 2021
Tap Into Your Inner Child
00:11:36

Our childhood wonder, curiosity, and imagination are still inside of us. Tap into your childlike side with some playful breathing exercises.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 25, 2021
Nourish Your Inner Garden
00:09:14

Nature isn't just healing—it can teach us lessons in patience, kindness, and empathy. Mel guides us through a meditation to reflect on how we can nourish ourselves in whatever season of life we are in today. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 24, 2021
Discover Your Values
00:13:09

Our values are a compass for our actions—and we can ask ourselves “Why?” to uncover them. Join Mel for a guided journaling meditation to discover your core values. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 23, 2021
Savor Today
00:09:06

Something you have today is what you used to dream about. Today, we practice savoring the present together. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 20, 2021
Redirect Your Negative Thinking
00:08:24

Negative thoughts are part of being human–but we can learn tools to help us prevent them from spiraling. Today, Mel walks us through the SRS method to quiet negative thoughts. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 19, 2021
Release Your Body's Stress
00:15:47

We often carry our stress in certain parts of our bodies. Today we'll connect with those points and relax them with gentle movement, so you can move with the day stress-free.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 18, 2021
Your Layers of Self-Care
00:10:43

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.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 17, 2021
How Are You?
00:13:23

In our busy lives: It’s easy to forget to check in with ourselves. But there are simple ways to make it a habit. Today, join us for a moment of self-reflection and to make a plan for how you’ll check in with yourself throughout your week. Grab that journal!

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 16, 2021
Be Kind to Your Imperfections
00:12:02

You don't have to strive for perfection all the time. Today, we practice letting go of that pressure and responding to our mistakes with self-compassion and kindness. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 13, 2021
Prioritize Feel-Good Habits
00:10:20

Today, we explore how keystone habits can help us make positive change in our daily lives. Then, a meditation to help you prioritize what makes you feel good. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 12, 2021
Heal With Sound
00:13:25

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!

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 11, 2021
Progress v. Procrastination
00:08:45

Does the distance from start to finish make your goal feel daunting? Today, we’re talking about the power of a “Now Step” to get you moving when procrastination has slowed you down. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 10, 2021
Shift From Fear to Growth
00:10:37

Stress comes with living a big, meaningful life—but we can choose how to react to it. Today, we’ll guide you through a framework to help you notice your stress response. Grab your journal if it's helpful, or reflect mentally. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 09, 2021
Be Gentle With Yourself
00:12:33

We're quick to empathize with other people, but sometimes it can be hard to do it with ourselves. Today's meditation is a practice in observing and honoring your emotions through self-empathy. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 06, 2021
Bounce Back With Compassion
00:10:59

We're watching the Olympics and practicing bouncing back from our mistakes. Join Mel for some questions you can ask yourself to help process and accept how you're feeling. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect


Aug 05, 2021
Quiet Your Mind
00:10:51

You have everything you need in your breath. Use it to calm yourself in moments of stress or energize yourself to focus better. Practice with today's meditation.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect


Aug 04, 2021
Own Your 'No'
00:11:48

It can be hard to say “no” to others and to ourselves. Let this meditation help you own your boundaries and treat your “no” as a gift. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Aug 03, 2021
Reflect & Reset
00:13:13

What we’ve endured over the course of the pandemic has changed us all—and we deserve time to reflect and reset, especially before jumping back into things like work and socializing. Join Jamila Reddy on today’s Daily Shine for a meditation to help you greet yourself in the present moment. Then: Tune in to her new meditations dropping every Sunday in August in the Shine app to help you reflect on the different areas of your life and hit reset.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get started at theshineapp.com/reflect

Aug 01, 2021
Create Your Own Excitement
00:08:51

Oftentimes, half the fun of a plan is in the anticipation of it. Today, we practice savoring the anticipation of a fun event, and learn how to create opportunities for more of that feeling in our daily life.  Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Jul 30, 2021
Set Your Daily Intention
00:09:52

Intentions can help us feel more in control of our days—even when things are outside of our control. Today, we explore the power of intention setting to shift our mindset. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Jul 29, 2021
Move with Mindfulness
00:11:42

Stress can get stuck inside our bodies, not just our minds. Today, Elisha guides you through some mindful movements to help release tension.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Jul 28, 2021
Connect With Your Purpose
00:12:16

What lights you up? Knowing our values and purpose can help us tap into the Japanese concept of Ikigai—which can help us live longer, feel better, and connect to ourselves more deeply. Today, we try to find your Ikigai together. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Jul 27, 2021
Create a Fresh Start
00:13:03

It’s a new week—and studies show these “fresh starts” can help us feel more motivated to pursue our goals. Today, join us in savoring the blank slate of the upcoming month and take time to reflect on what you want to create. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Jul 26, 2021
Savor a Moment of Peace
00:10:01

When we’re constantly worried about what’s next: We lose the opportunity to feel at peace and at ease in the moments when we’re safe. Today, we practice embracing the phrase “I’m OK right now.” Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Jul 23, 2021
Calm Your Inner Critic
00:10:15

Our inner critic is constantly chattering—and we can calm it by greeting our self-critical thoughts with curiosity and compassion. Today's meditation will help you put that into practice. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Jul 22, 2021
Feel 1% Better
00:11:32

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We often put pressure on ourselves to feel “all better” right away. But what if we focused instead on just feeling a little bit better first? Today, we experiment with the Kaizen “1% Better” principle as a way to support our own self-care and healing. Written by Stephanie Simpson. Voiced by Elisha Mudly.

Jul 21, 2021
Soothe Your Mind
00:10:21

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When we’re under stress: Our brains can feel foggy. Today's meditation will help you show compassion to your mental energy and help you work through brain fog. Voiced by Mel Chanté.

Jul 20, 2021
Check In With G.R.A.C.E.
00:15:49

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You deserve to extend the same grace to yourself that you show to others. With today’s meditation, we’ll practice the G.R.A.C.E. framework created by Buddhist teacher Roshi Joan Halifax. Grab that journal! Voiced by Mel Chanté.

Jul 19, 2021
To-Do List v. Done List
00:11:08

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How you end your day matters, and it can shape your perspective of your work or responsibilities. Today's meditation helps you choose to focus on small wins and progress, rather than what's inevitably leftover. Voiced by Mel Chanté.

Jul 16, 2021
Practice Vulnerability
00:12:25

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Vulnerability isn't easy, but it's a powerful tool to form connections with others and ourselves. Today, we're exploring how and when we choose to be vulnerable in a reflective meditation. Voiced by Mel Chanté.

Jul 15, 2021
Find Your Humming Bee Breath
00:09:52

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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.

Jul 13, 2021
Your Most Cared For Self
00:12:10

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When we feel overwhelmed or unmoored, we can look to our past for lessons on how to best care for ourselves. Today, tap into what your most cared for self looks like and use it as motivation for new goals, habits, and everyday nurturing. Voiced by Mel Chanté.

Jul 12, 2021
Own Your Growth
00:15:27

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What feelings, connections, or experiences do you want to absorb this week? Today, we “think like a sponge” to get the most out of our week and remember that we’re more than our output. Grab that journal! Voiced by Mel Chanté.

Jul 12, 2021
Turn Nostalgia Into Self-Care
00:10:46

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Our happiest memories are worth tapping into, especially when we're feeling stressed or lonely. Today, use reflective nostalgia to cherish the things you love, and bring that joy with you into the present and future. Voiced by Mel Chanté.

Jul 09, 2021
What's Your Best Today?
00:12:03

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We’re taking a cue from Tracee Ellis Ross and recognizing that “our best” can change day-to-day. In this meditation, we take time to ask: What does my best look like right now? Voiced by Mel Chanté.

Jul 08, 2021
Find An Anchor In Overwhelm
00:11:39

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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.

Jul 07, 2021
Savor Your Kindness
00:12:04

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When we're emotionally spent, it can feel harder to show kindness to ourselves and others. In today’s meditation, we notice the impact of kindness and cultivate it together. Voiced by Mel Chanté.

Jul 06, 2021
Rewrite Your Limiting Beliefs
00:13:10

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

“Iceberg beliefs” are negative feelings or beliefs that we have about ourselves, which often lurk just below the surface of our minds. Today, we use a journaling exercise to disempower these beliefs by identifying them, then setting them aside to imagine a more capable you. Grab that journal!  Voiced by Mel Chanté.

Jul 05, 2021
Let Yourself Slow Down
00:11:15

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In our “hustle” culture: Slowing down is an intentional act. Today, join us for a visualization to help you slow down and recharge. Voiced by Mel Chanté.

Jul 02, 2021
Honoring BIPOC Mental Health Month
00:10:42

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Today marks the start of Black, Indigenous, and People of Color Mental Health Month. Join us in honoring our BIPOC community members and setting an intention to care for your mental health this month and beyond. Voiced by Mel Chanté.

A note from Shine: If you're struggling with your mental health, know that seeking help is a strength, not a weakness. Take the first steps to get support with these resources from Mental Health America.

Jul 01, 2021
Watch Your Thoughts
00:09:39

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Calming our minds can take a while, especially when it’s full of anxiety or stress. Today, Elisha is sharing an easy and fun exercise in which we watch our thoughts come and go peacefully, like trains at the station.

Jun 30, 2021
Build Ease Into Your Day
00:11:09

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Our brains need time to switch gears, and that's where transition rituals come in handy. Today's meditation will help you reflect on what habits you can create to transition your focus and energy smoothly. Voiced by Mel Chanté.

Jun 29, 2021
Shift Your Self-Care
00:12:54

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As our needs change, so should our self-care. Today, we're looking at our self-care practices to celebrate what’s working well for us and to imagine what new forms of care might help us in the week to come. Grab your journal! Voiced by Mel Chanté.

Jun 28, 2021
Lonely v. Alonely
00:10:29

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We all need time to be by ourselves—even the biggest social butterflies! In today’s practice, we reflect on the difference between “loneliness” and “aloneliness,” and use meditation to create a meaningful moment of solitude. Voiced by Mel Chanté.

Jun 25, 2021
Greet Anger With a Meta-Moment
00:10:55

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When stress or anger appear: We have so much power in what we choose to do next. Today, join Mel for a meditation on how to breathe through tough feelings with a tool called “The Meta-Moment.” Voiced by Mel Chanté.

Jun 24, 2021
Ground and Soothe Yourself
00:09:24

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It's time for a midweek check-in! No matter how you're feeling, it's always worthwhile to practice grounding and soothing yourself through mindfulness. That way, you can better connect to the present when you feel anxious or fearful.

Jun 23, 2021
Let Yourself Dream
00:11:41

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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 term coined by Annika Hansteen-Izora (@annika.izora). Join us in reflecting on the world we want to create for the future. Voiced by Mel Chanté.

Jun 22, 2021
Greet Worries With the 4 Rs
00:17:11

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Today, we’re discussing the most common mental health issue around the globe: Anxiety. Learn a technique called the 4 Rs to help you quiet anxious thoughts. Grab that journal! Voiced by Mel Chanté.

A note from Shine: If you're struggling with persistent or intense anxiety daily, know that seeking help is a strength, not a weakness. Take the first steps to get support with these resources from Mental Health America.

Jun 21, 2021
Practice Vicarious Joy
00:13:25

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What if instead of envy or comparison, we leaned into joy when we see other people succeeding? Today’s meditation explores the concept of Muditā—a Pāli/Sanskrit word that’s all about experiencing vicarious joy. Voiced by Mel Chanté.

Jun 18, 2021
Tend to Your Energy
00:10:28

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Our energy is constantly in flux—and rest helps us recalibrate. Today, we give ourselves permission to relax and rest with a self check-in. Voiced by Mel Chanté.

Jun 17, 2021
Find Awe and Wonder
00:09:41

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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.

Jun 16, 2021
Step Out of Worry Spirals
00:10:23

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It's easy to let our thoughts spiral out to worst-case scenarios, but we have the power to rein them back in. Today, we try an exercise you can use to ground yourself in the present and step out of worry spirals. Voiced by Mel Chanté.


Jun 15, 2021
Grow Your Motivation
00:14:40

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When our motivation is missing: Compassion can help. Today, we journal through the things we want to conquer this week and the compassionate messages we'll offer ourselves when motivation runs low. Grab that journal! Voiced by Mel Chanté.

Jun 14, 2021
Find Joy Daily
00:10:39

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Instead of holding out for one big joyful moment: What if you savored small delights throughout your day? Today’s meditation will help you create a chain of positive moments in your day. Voiced by Mel Chanté.

Jun 11, 2021
Self-Care For Doomscrolling
00:12:22

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila.

Sometimes, our brain’s thirst for knowledge and negativity bias create a perfect storm for anxious engagement with the news. Learn how to nurture your need for information without sacrificing your mental health in today's meditation. Voiced by Mel Chanté.

Jun 10, 2021
Take a Breath
00:08:53

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila.

Your breath is a gift. Today, we're using breathwork to honor the power and strength in ourselves and offer compassion with every inhale and exhale. Voiced by Elisha Mudly.

Jun 09, 2021
Comparison v. Compassion
00:11:20

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila.

Each person is on their own journey through life, so it’s important to release ourselves from the pressure of “keeping up” with others. In today’s meditation, remind yourself that you're already enough. Voiced by Mel Chanté.

Jun 08, 2021
Aim For Progress
00:13:46

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila.

You have the power to make progress today—and, yes, small steps count. Today, we're setting an intention to turn planning into progress and action. Grab that journal! Voiced by Mel Chanté.

Jun 07, 2021
Treat Yourself Today
00:08:39

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila.


There are some things that we put off enjoying because we are waiting for a special occasion—but we *are* the occasion. Today, we dive into a meditation practice designed to help us trust our worth and find opportunities for celebration and joy.

Jun 04, 2021
Feel, Accept, Release
00:13:11

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Today's meditation shows us how to build our emotional immunity by processing our feelings regularly. Voiced by Mel Chanté.

Jun 03, 2021
Direct Your Breath
00:12:38

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Plus: Access more meditations by Jamila Reddy. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila.




Today, we practice self-directed breathwork to help check in with how we feel and care for ourselves.

Jun 02, 2021
You Are Worthy of Love
00:15:19

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Plus: Access more meditations by Jamila Reddy, today's Daily Shine host. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila.

To kick off Pride Month: We’re passing the Daily Shine mic to Jamila Reddy, one of our favorite Shine meditation hosts. Join Jamila in reflecting on the love you deserve and cultivating that energy within you.

Jun 01, 2021
Reflect on Your Month
00:13:31

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Head to theshineapp.com/40 to get 40% off your annual membership today. This offer ends on May 31.



Reflection gives us space to process and recenter throughout our journey. Today, we look back at the moments and lessons that shaped you this month. Grab your journal for today’s episode. Voiced by Mel Chanté.

May 31, 2021
Trust Your Worth
00:09:53

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Head to theshineapp.com/40 to get 40% off your annual membership today. This offer ends on May 31.

You are worthy just by being yourself. Today, we work through a call and response activity to practice self-acceptance and self-love for who you are today. Voiced by Mel Chanté.

May 28, 2021
Positive v. Negative Thinking
00:10:38

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Head to theshineapp.com/40 to get 40% off your annual membership today. This offer ends on May 31.

We all have a “negativity bias”—we’re more likely to remember negative thoughts than positive ones. Today, we practice calling to mind positive thoughts and experiences to create a more balanced perspective. Voiced by Mel Chanté.

May 27, 2021
Use Your Body's Wisdom
00:09:33

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Head to theshineapp.com/40 to get 40% off your annual membership today. This offer ends on May 31.

You can handle this day exactly as it is. Today, we tap into our body's wisdom and resilience with a hand-on-heart meditation to calm our stress from within. 

May 26, 2021
Try for 5
00:09:53

Loving the Daily Shine? Support our mission and keep the Daily Shine free for everyone by becoming a Shine Premium member, and get access to dozens of meditations, sleep sounds, personalized affirmations and much more. Get $10 off your first year by signing up at theshineapp.com/member.

We put pressure on ourselves to get a lot done, but it can often be healthier to shift our attention to just starting a task. In today’s meditation, we’ll visualize putting the “Try for 5” tool into practice. Voiced by Mel Chanté.

May 25, 2021
Cheer Yourself On
00:12:45

Loving the Daily Shine? Support our mission and keep the Daily Shine free for everyone by becoming a Shine Premium member, and get access to dozens of meditations, sleep sounds, personalized affirmations and much more. Get $10 off your first year by signing up at theshineapp.com/member.

You deserve the same support you give to others. Today, we practice supportive, encouraging self-talk—and the benefits of saying it out loud. Grab your journal! Voiced by Mel Chanté.

May 24, 2021
Your Mental Health Break
00:11:38

Today is Shine’s third annual #NationalMentalHealthBreak! Because you deserve time to step away and care for your mental health. Listen to today’s Daily Shine for a mental health break meditation with Mel. Then: Join us at 3pm EST (or whenever you can today!) for a collective break. Share if you're joining us and head here for tips on how to plan an effective mental health break—and how to ask for a day off if you need it.

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.


May 21, 2021
Savor Your Progress
00:11:32

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 you focus on your small wins and progress, rather than what’s left unfinished. Voiced by Mel Chanté.

May 20, 2021
Feel Safe With Your Breath
00:12:09

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.

May 19, 2021
Own Your Yes
00:09:47

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.

May 18, 2021
You Deserve Love
00:11:58

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 journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

May 17, 2021
Listen With Empathy
00:10:01

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 flexing this muscle by listening to your own body.
Mantra: I listen with empathy and an open heart.
---
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 journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

May 14, 2021
Greet Your Feelings
00:08:39

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 negative.
Mantra: I can explore my emotions.
---
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 journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

May 13, 2021
Transport Your Mind
00:10:11

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 the power to soothe my mind and body.
---
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 journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

May 12, 2021
What Can You Change?
00:07:51

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 news feels like too much.
3- Take actions that feel like smaller wins to boost your mood and empowerment. Sign up for community groups and find the people taking action you believe in.
Mantra: I fix what I can, and accept what I cannot.
---
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 journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

May 11, 2021
Create Your Self-Care Menu
00:13:03

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 activities that light up each area of your life.
Mantra: I nourish my body and mind.

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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 journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

May 10, 2021
Joy in Laughter
00:09:42

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 by easing stress and lightening your mood.
Mantra: I can feel and share joy.
---
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 journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

May 07, 2021
Find Peace Within
00:11:10

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 now? Do I have a request for someone or myself?  
3- It’s important to understand, rather than judge, all of our feelings so that we can learn what they are trying to communicate to us and we can move through them.
Mantra: I greet my feelings with peace.
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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 journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

May 06, 2021
Breathe In Color
00:09:49

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 by easing stress and lightening your mood.
Mantra: I can feel and share joy.
---
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 journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

May 05, 2021
How Do You Ask for Help?
00:09:18

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. 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 journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

May 04, 2021
Care For Your Mental Health
00:13:21

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 compassion instead of criticism.
3- Be kind to your mental health, and know that taking time to care for yourself or reaching out for extra support is a sign of strength, not weakness.

Mantra: I will care for my mental health with kindness.
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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 journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

May 03, 2021
Connect With Care
00:11:15

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, support, and build community through our passion and care for others.

Mantra: I am cared for and caring of others.
---
As two women of color, Shine's co-founders were underestimated time and time again. We’ve been told no by over a hundred investors over the years. But thanks to you, our supporters — year after year, we were able to prove the naysayers wrong. We knew that people like us wanted more inclusive, realistic support for our daily self-care. A huge thank you to the Shine members for your support these past 5 years. And if you want to support our mission, and use an app that is going to fundamentally shift your daily wellbeing — we got you. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 30, 2021
What’s In the Way, Is the Way
00:10:49

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 flourish down the line.
3- Sometimes, the best way to deal with challenges is to acknowledge that what we are doing is hard and to give ourselves permission to just endure.

Mantra: I can do hard things.
---
As two women of color, Shine's co-founders were underestimated time and time again. We’ve been told no by over a hundred investors over the years. But thanks to you, our supporters — year after year, we were able to prove the naysayers wrong. We knew that people like us wanted more inclusive, realistic support for our daily self-care. A huge thank you to the Shine members for your support these past 5 years. And if you want to support our mission, and use an app that is going to fundamentally shift your daily wellbeing — we got you. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 29, 2021
Create a Breathing Ritual
00:08:41

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 your day to help you stay grounded, present, and support your overall wellbeing.

Mantra: I create rituals that support me.
---
As two women of color, Shine's co-founders were underestimated time and time again. We’ve been told no by over a hundred investors over the years. But thanks to you, our supporters — year after year, we were able to prove the naysayers wrong. We knew that people like us wanted more inclusive, realistic support for our daily self-care. A huge thank you to the Shine members for your support these past 5 years. And if you want to support our mission, and use an app that is going to fundamentally shift your daily wellbeing — we got you. For a limited time - get 50% off your first year at theshineapp.com/50

Apr 28, 2021
Rewrite Your Story
00:11:07

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 periodically examine some stories that we tell ourselves to see whether or not they help us—and release whatever no longer serves us.
---
Intention: I rewrite my story every day.
---
As two women of color, Shine's co-founders were underestimated time and time again. We’ve been told no by over a hundred investors over the years. But thanks to you, our supporters — year after year, we were able to prove the naysayers wrong. We knew that people like us wanted more inclusive, realistic support for our daily self-care. A huge thank you to the Shine members for your support these past 5 years. And if you want to support our mission, and use an app that is going to fundamentally shift your daily wellbeing — we got you. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 27, 2021
Choose Authenticity
00:14:20
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 authentically in the past, and they can guide you in the present too. 3- Take time to choose authenticity daily, and know that your truest self is a gift to the world. Mantra: I choose authenticity. --- As two women of color, Shine's co-founders were underestimated time and time again. We’ve been told no by over a hundred investors over the years. But thanks to you, our supporters — year after year, we were able to prove the naysayers wrong. We knew that people like us wanted more inclusive, realistic support for our daily self-care. A huge thank you to the Shine members for your support these past 5 years. And if you want to support our mission, and use an app that is going to fundamentally shift your daily wellbeing — we got you. For a limited time - get 50% off your first year at theshineapp.com/50.
Apr 26, 2021
Lean Into Joy
00:08:08

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 joy.
---
We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 23, 2021
Greet Anxiety with RAIN
00:12:08

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 of control or temporary feeling of relief.
3- Once we identify our triggers, we can employ techniques to interrupt anxious habits and make space in our lives for happier, healthier patterns of behavior.
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Mantra: I recognize and accept how I feel today.
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We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 22, 2021
Resilience Burnout
00:12:08

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 them.
3- You deserve compassion and care, however you’re feeling.
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Mantra: I can hold space for my feelings.
---
We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 21, 2021
Find Peace In Uncertainty
00:09:49

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.
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Mantra: I accept uncertainty.
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We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 20, 2021
Practice Self-Empathy
00:11:13

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 be intentional with and practice over time.
3- Ask yourself how you can approach any experience from a place of compassion—understanding that we're all human, with strengths and weaknesses.
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Mantra: I am a friend to myself.
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We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 19, 2021
Savor Today
00:09:11

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.
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Mantra: I will savor today.
---
We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 16, 2021
Take Microbreaks
00:08:44

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.
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Mantra: I will take a break today
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We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 15, 2021
Fill Your Cup
00:08:08

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 yourself.
3- You can always turn to breathing and visualizations to help you recharge and refill your cup.
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Mantra: I deserve to fill my own cup.
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We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 14, 2021
You Are Not Your Thoughts
00:09:36

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 discuss options.*

Takeaways:
1- Intrusive thoughts are often disturbing or upsetting thoughts that seem to pop in our heads out of nowhere.
2- Having occasional intrusive thoughts is totally normal. Everyone has them occasionally, and it is no reflection on you as a person.
3- Instead of trying to “push” intrusive thoughts out, observe them for what they are—an intrusive thought—and try to let the thought go without judgment.
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Mantra: I am not my thoughts.
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We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 13, 2021
Start With Gratitude
00:11:06

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 anyone who has impacted you is a great way to lift the spirits of the ones who need it most.
3- Expressing gratitude not only makes someone else feel great, but you’ll also get positive mental health benefits from savoring the people you’re thankful for.
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Mantra: I am filled with gratitude.
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We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 12, 2021
Practice Gentleness
00:08:25

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, especially when negative feelings appear.
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Mantra: I will go easy on myself today.
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We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 09, 2021
Be Direct With Your Needs
00:09:21

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 having tough conversations, lead with clarity and honesty. Then, offer understanding or support to help the person you’re talking to execute the changes you’ve asked.
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Mantra: I will be compassionately direct.
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We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 08, 2021
Breathe Deeply
00:09:30

Deep breathing exercises are not only a great way to release stress and anxiety, but are also an effective way to recover from being sick, including COVID-19 and other respiratory illnesses. Join us for a few beginner’s deep breathing exercises today. Written by Stephanie Simpson. Voiced by Elisha Mudly.

Takeaways:
1- Deep breathing helps to quiet the mind and lessen feelings of anxiety and stress.
2-  Deep breathing can also help restore diaphragm function and increase lung capacity.
3- Belly breathing, humming, and adding light physical movements to breath are all examples of deep breathing.
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Mantra: I grow stronger with each deep breath.
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We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 07, 2021
You Are Resilient
00:07:29

When times get tough, it can help to think about your “resilience qualities”—the qualities that have helped you bounce back and recover from life’s challenges. Join us in identifying your resilience qualities with today’s meditation. Written by Tiana Brawley, MSW. Voiced by Mel Chanté.

Takeaways:
1- Resilience is the capacity to recover from difficulties. Think of it as your “bounce back.”
2- We all have resilience qualities that help us through life’s biggest challenges.
3- By identifying your resilience qualities and how you have overcome previous experiences, you can connect with your resilience and use those qualities when you need them most.
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Mantra: I am resilient.
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We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 06, 2021
What's True?
00:11:53

When life becomes overwhelming, returning to simple facts can ground and comfort us. Today we create a truths list to return to in times of turmoil. Grab that journal! Voiced by Mel Chanté.

Takeaways:
1- When we begin to spiral, we can cut off an escalating sense of panic or powerlessness by reciting facts that we know to be true.
2- By reciting truths, we give ourselves a sense of control and return our attention to the present moment.
3- We can use this list of truths to center us when we’re feeling anxious, afraid, or even just to center ourselves in the middle of a busy day.
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Mantra: I am here. This is true.  
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We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 05, 2021
Accept and Release Insecurities
00:11:00

With technology as our main way to connect now, it can be easy to start to feel...off. Insecurity, miscommunication, or feelings of unease are natural. Today, we focus on grounding ourselves and releasing insecurity. Voiced by Mel Chanté.

Takeaways:
1- Zoom calls, Facetime, and other digital methods of communication are wonderful at keeping us connected—but they aren’t the same as in-person communication.
2- When we can’t read others’ physical body language, it is harder to sense how they feel towards and about us, and it’s natural if this leads to feelings of awkwardness or unease.
3- These feelings are normal—it’s your body telling you that it doesn’t have as much information as it wants—but they don’t mean that everyone hates you, or that you’ve done anything wrong.
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Mantra: I trust that others love and respect me.
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We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 02, 2021
Find Joy Today
00:10:46

Happiness isn’t something you have to wait for—we all deserve it each and every day. Today, we start the new month with a focus on finding your joy, inspired by career coach @ArielLopez__. Voiced by Mel Chanté.

Takeaways:
1- We often tell ourselves that we’ll be happy when a particular event happens or we’ve accomplished something—but we deserve happiness every day.
2- Finding opportunities for joy in our daily lives can help us shift our mindset to find happiness regardless of the chapter of our lives.
3- Look for opportunities for happiness, fun, peace and gratitude every day—you deserve it now!
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Mantra: I will find joy today.
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We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

Apr 01, 2021
Create Moments of Rest
00:07:21

Though sleep is one form of rest, there are 6 other forms that support your whole being. Today, we end Sleep Awareness Month by exploring ways to create mini moments of rest throughout your day. Written by Stephanie Simpson. Voiced by Elisha Mudly.

Takeaways:
1- Sleep is a passive physical form of rest; but there are also active physical forms of rest.
2-  There are 6 other forms of rest that support you in a holistic way: Mental, sensory, creative, emotional, social, and spiritual.
3- Scheduling intentional mini moments of rest can restore your sense of balance and energy throughout the day.
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Mantra: I deserve moments of rest.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Mar 31, 2021
Be a Beginner
00:09:22

Allowing yourself to be a beginner can inject a lot of the joy and fun back into new experiences. Today we explore the concept of a “beginner’s mindset” and reflect on how we might incorporate that into our lives. Voiced by Mel Chanté.

Takeaways:
1- We put a lot of emphasis on perfection—which keeps us from being beginners at something new.
2- This discourages us from doing anything that we aren’t already good at—because being a beginner feels “inefficient” at first.
3- By embracing a beginner’s mindset, we release ourselves from the pressure of perfectionism and allow ourselves to find joy in learning something new.
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Mantra: I can be a beginner.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Mar 30, 2021
Honor Your Hope
00:13:29

We’ve learned so much in the past year and are facing another time of transition and change. For our final journaling exercise of March, join us in reflecting on what hope means to you and how you can create space for it in the months ahead. Grab that journal! Voiced by Mel Chanté.

Takeaways:
1- Hope is the belief that things might change for the better.
2- Hope gives us motivation to act and strive—even in the face of unpredictability or change.  
3- We can train our mind to cultivate hope, and in doing so, build our resilience through good times and bad.
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Mantra: I have hope for the future.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Mar 29, 2021
Let Yourself Evolve
00:08:20

Change is a natural part of life—including change within ourselves. Today’s meditation, inspired by @alex_elle, will help you remember: It’s OK to outgrow older versions of yourself. Written by Stephanie Simpson. Voiced by Mel Chanté.

Takeaways:
1- Change is a natural part of life.   
2-  It’s OK to outgrow older versions of yourself.
3- Change provides opportunities for growth and evolution.
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Mantra: I will let myself evolve.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Mar 26, 2021
You Deserve Kindness
00:10:30

No matter what you’re going through or how you feel about yourself: You are always worthy of kindness and love from others. Today’s meditation is inspired by @nedratawwab and will help you believe that truth. Written by Stephanie Simpson. Voiced by Mel Chanté.

Takeaways:
1- It is your birthright to be loved and respected by others; you do not need to earn that.   
2-  Boundaries can help you maintain your own own energy and separate from other people’s energy.
3- You are always worthy and deserving of being treated with respect by others.
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Mantra: I am worthy of kindness and love from others.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Mar 25, 2021
Soothe Your Body
00:09:13

Trigger warning: Today's episode intro will address the anti-Asian violence that occurred on Tuesday, March 16th. For more on Shine's support of the AAPI community and against anti-AAPI racism, head here.

Your body can carry stress—but it can also help you release it too. Today's meditation is a progressive muscle relaxation technique that's research-backed for lowering levels of stress and helping ground ourselves in our bodies.

Takeaways:
1- Even on our best days, anxiety can start to get the best of us.
2- Step out of it with deep breathing, stretching, or progressive muscle relaxation.
3- Squeeze your muscles for 10 seconds and then release. Take turns with each section of your body.
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Mantra: I release anxiety with my body and breath.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Mar 24, 2021
You Are Worthy
00:08:09

You’re still worthy—even on those days when you’re not your most productive, happiest self. Today, we reflect on a reminder from mental health counselor @fleurdelisspeaks and let go of the pressure to meet our “normal” expectations.

Takeaways:
1- It's easy to compare our present selves to our past selves.
2- But our lives are constantly in flux, and it doesn't help to put pressure on ourselves.
3- By doing your best each day, you are succeeding.
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Mantra: I am enough.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Mar 23, 2021
Repot Your Relationships
00:15:17

If you feel like your group chats have turned to crickets: You’re not alone. Today, we reflect on “repotting” our relationships and finding new ways to connect with the people we care about. Grab that journal! Written by Stephanie Simpson. Voiced by Mel Chanté.

Takeaways:
1- Friendships and community connections are an important part of our health and wellness.
2- “Repotting” is a simple tool to reignite the excitement in your relationships.
3- Being intentional and consistent helps relationships to grow and flourish.
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Mantra: I can repot my relationships.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Mar 22, 2021
Practice Sleep Care
00:09:09

Today is World Sleep Day! In honor of it: We practice a series of breath exercises and visualizations to help us have a moment of rest. Voiced by Mel Chanté.

Takeaways:
1- Sleep is vital for our long term health and wellness, but can be disrupted by a wide variety of mental, physical, or emotional factors.
2- The more we stress about not falling asleep, the more adrenaline our body releases—making it even harder to fall asleep.
3- Focusing on breath or relaxation exercises can help combat this and facilitate us easing into a restful night.
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Mantra: Tonight I welcome sleep.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Mar 19, 2021
What Do You Need to Hear?
00:08:04

We often forget that we can give the words we need to hear back to ourselves. Today, we practice doing just that to self-soothe. Voiced by Mel Chanté.

Takeaways:
1- Instead of focusing on what we “should” be feeling or thinking, consider what you need to hear.
2- Use precise language to self-soothe and encourage.
3- Writing things down or speaking aloud can help slow and order racing thoughts.
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Mantra: I know what I need to hear.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Mar 18, 2021