Even meditation coaches get angry from time to time. Ofosu and Leah work through some things that make them angry with Tara Brach, a psychologist and leading mindfulness meditation teacher. They discuss RAIN, a technique that can help you respond—not react—when you're experiencing strong emotions like anger.

More about Tara:
Tara Brach is a psychologist, meditation teacher, and the founder of the Insight Meditation Community of Washington. She’s the bestselling author of several books, including “Radical Acceptance,” “Radical Compassion,” and “Trusting the Gold.” You can learn more about Tara’s work on her website — https://www.tarabrach.com/

About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

Ofosu and Leah talk with sleep specialist and Director of YogaUSC Sara Ivanhoe about how to have a healthier night’s sleep. She shares the impact sleep has on our bodies, the neuroscience behind how sleep works, and learnings from her own struggle with sleep.

You can watch this episode on YouTube here: https://youtu.be/KIL9OR13j8w

More about Sara:
Sara Ivanhoe is the Director of YogaUSC, the Yoga and Meditation Content Curator for Glo, and the teacher of a class called “Sleep” for the MindfulUSC program. You can learn more about Sara on her website — https://www.saraivanhoe.com/

About Balance:

Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store:

https://balanceapp.sng.link/Arat1/h3qp/icji

You can watch this episode on Youtube here: https://youtu.be/BU7OCDKJ-YE 

As Ofosu and Leah make their debut as YouTubers, they reflect on the vulnerability of sharing images of their lives with friends, neighbors, and the public. They also explore how shaping that image—whether it's how we maintain our homes, what we wear, or what we post on social media—can both help and harm us. 

About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

Ofosu and Leah talk with meditator and martial artist Hakim Tafari about how he finds mindfulness outside of meditation—even when he's brushing his teeth. They discuss practical tips for becoming more mindful in situations where it can be difficult, and how mindfulness can feel like seeing life in 4K.

More about Hakim:
Hakim Tafari is a runner, meditator, martial artist, yogi, and musician. Hakim brings mindfulness to everything he does—especially exercise. You can follow him on Instagram @hakstao https://www.instagram.com/hakstao/ 

About Balance:
Well Balanced is co-hosted by the expert meditation coaches of Balance. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

To wrap up National Wellness Month, Leah reflects on the benefits of each week's challenge with Amy Tran, a Ph.D candidate in clinical psychology. They also discuss why these small, everyday behaviors make a big impact on our mental health, and from a neurological perspective, how we can start to effectively incorporate more positive habits into our lives.

More about Amy:
Amy Tran is a Ph.D candidate in clinical psychology, artist, and author. Her first book, “This Book is a Safe Space,” releases soon. Join the waitlist to get notified when it’s available for pre-order — https://marvelous-composer-6841.ck.page/9eca508909 — and follow her on Instagram @doodledwellness

About Balance:
Well Balanced is co-hosted by the expert meditation coaches of Balance. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

In continued celebration of National Wellness Month, Ofosu and Leah (and some special guests) want to help you make wellness a priority in your life. So each week in August, they’ll announce a new wellness challenge for you to try with them.

This week, Ofosu and Leah talk with Josiah Frazier, also known as "Guy with the Hair" on social media, about his struggles with mental health, the creative way he practices self-compassion, and the fourth Wellness Month challenge. Plus, hear Ofosu and Leah give it a try on the spot!

Tune in next Monday to hear more about how the challenge went for them, and don’t forget to share your experience, too. You can email a voice memo to wellbalanced@balanceapp.com. Or you can participate when prompted on Instagram, Facebook, Twitter, and TikTok, or you can even tag @balance on a post on your personal account. The more you participate, the more you increase your chances to be featured in next week's episode!

More about Josiah:
Josiah Frazier is a TikTok and Instagram creator, known best for his daily song posts. You can learn more about him at https://guywiththehairofficial.com/

About Balance:
Well Balanced is co-hosted by the expert meditation coaches of Balance. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

In continued celebration of National Wellness Month, Ofosu and Leah (and some special guests) want to help you make wellness a priority in your life. So each week in August, they’ll announce a new wellness challenge for you to try with them.

This week, Ofosu and Leah talk with productivity expert Jessica Holsman about how to set healthy boundaries with your phone and social media. They also discuss how following a tech-free morning routine can help reduce stress and boost productivity, and they reveal the third Wellness Month challenge.

Tune in next Monday to hear how the challenge went for them, and don’t forget to share your experience, too. You can email a voice memo to wellbalanced@balanceapp.com . Or you can participate when prompted on Instagram, Facebook, Twitter, and TikTok, or you can even tag @balance on a post on your personal account. The more you participate, the more you increase your chances to be featured in next week's episode!

More about Jessica:
Jessica Holsman is a best-selling author, content creator, entrepreneur, and speaker, specializing in helping people maximize their productivity and enhance their well-being. You can learn more on her website — www.studywithjess.com  — and you can order her new book here: https://amzn.to/3PK25hD

About Balance:
Well Balanced is co-hosted by the expert meditation coaches of Balance. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

In continued celebration of National Wellness Month, Ofosu and Leah (and some special guests) want to help you make wellness a priority in your life. So each week in August, they’ll announce a new wellness challenge for you to try with them.

This week, Ofosu and Leah talk with money expert Danetha Doe about how to set financial priorities and goals with a positive mindset—and without overwhelm. They also reveal the second Wellness Month challenge.

Tune in next Monday to hear how the challenge went for them, and don’t forget to share your experience, too. You can email a voice memo to wellbalanced@balanceapp.com. Or you can participate when prompted on Instagram, Facebook, Twitter, and TikTok, or you can even tag @balance on a post on your personal account. The more you participate, the more you increase your chances to be featured in next week's episode!

More about Danetha:
Danetha Doe is an economist, award-winning TV host, and the creator of Money & Mimosas. Her mission is to have deeper conversations about money, and she believes it is possible to build wealth in a socially and environmentally responsible way.
Find her Money Date Checklist here: https://www.moneyandmimosas.com/moneydate And you can learn more about her work on her website — https://danethadoe.com/  — or her blog — https://www.moneyandmimosas.com/

About Balance: 
Well Balanced is co-hosted by the expert meditation coaches of Balance. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store.

In celebration of National Wellness Month, Ofosu and Leah (and some special guests) want to help you make wellness a priority in your life. So each week in August, they’ll announce a new wellness challenge for you to try with them.

This week, Ofosu and Leah discuss the impact listening to music—and dancing to it—can have on your mood and reveal the first Wellness Month challenge.

Tune in next Monday to hear how the challenge went for them, and don’t forget to share your experience, too. You can email a voice memo to wellbalanced@balanceapp.com. Or you can participate when prompted on Instagram, Facebook, Twitter, and TikTok, or you can even tag @balance on a post on your personal account. The more you participate, the more you increase your chances to be featured in next week's episode!

About Balance:
Well Balanced is co-hosted by the expert meditation coaches of Balance. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store.

Inspired by actress Drew Barrymore's recent video of herself laughing in the rain, Ofosu and Leah talk about the importance of celebrating the little things in life. They also share the science behind why we often underestimate these small moments and don't fully appreciate them until after they have passed. And they discuss practical tips for how to be more present, practice gratitude, and find joy in the everyday.

"How to create a good old day" is the episode Ofosu mentions, where listeners sent in ordinary moments they'll remember forever. Listen here.

About Balance:
Well Balanced is co-hosted by the expert meditation coaches of Balance. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store.

There are times when all of us—even celebrities—need to set boundaries. In light of Shawn Mendes's recent announcement to postpone his tour to focus on his mental health, Ofosu and Leah talk about the challenges and importance of setting boundaries in their own lives. They also discuss how to recognize when you're not feeling right and share practical tips for how to say no politely to protect your mental well-being.

About 70 million Americans suffer from chronic sleep problems, according to the CDC. But Ofosu and Leah (and a few kids!) have a solution you might remember from childhood: the bedtime story. 

Learn the science of how bedtime stories can work to help anyone fall asleep, and hear about the making of Sleep Journeys, Balance's new take on bedtime stories. 

More about Sleep Journeys:
Sleep Journeys, available in the Balance app, are relaxing, richly imagined tales that combine gentle visualization with nature sounds. Each one features a sleepy adventure that changes a little every night, giving troubled sleepers new sights and sounds to enjoy.

Ofosu and Leah talk with award-winning medical reporter Sophie Scott about how her experience with burnout led to a habit of daily meditation. She shares the science behind forming healthy habits, like why consistency is more effective than intensity, and how to use habit-forming strategies like pairing and rewarding.

More about Sophie:
Sophie Scott is an award-winning medical reporter, associate professor, and author of the books "Roadtesting Happiness" and "Live a Longer Life." Her mission is to use the latest science to empower people to help themselves feel great physically and mentally every day. You can learn more about her work on her website — https://www.sophiescott.com.au/  — or follow her on Instagram @SophieScott2

Many of us deflect, dismiss, or downplay the compliments we receive, instead of simply accepting the praise. Ofosu and Leah discuss the psychology behind this and share strategies to build our self-esteem. So the next time someone sends kind words our way, we can say thank you, period—and mean it.

In celebration of World Productivity Day, Leah talks with Jessica Holsman, who is an expert in helping people become more productive without sacrificing their health and happiness. Learn practical tips for approaching your days with intention, increasing your overall productivity, and maintaining a healthy balance in your life.

More about Leah's Meditation Teacher Training:
Find all the details at https://www.leahsantacruz.com/mtt   

More about Jessica:
Jessica Holsman is a best-selling author, content creator, entrepreneur, and speaker, specializing in helping people maximize their productivity and enhance their well-being. You can learn more on her website — www.studywithjess.com — and you can pre-order her new book here: https://amzn.to/3PK25hD

Leah talks to her husband, yoga instructor Paul Teodo, about how moving your body can benefit your mind. Learn how even easy exercises can have a significant effect on your mood and overall well-being.

Find out more about Paul and Leah's Meditation Teacher Training at https://www.leahsantacruz.com/mtt 

More about Paul:
Paul Teodo is a yoga and meditation teacher and musician.  Named the #1 Yoga Teacher in Los Angeles in 2016 by the Culture Trip, he leads classes, workshops, and retreats around the world. Follow him on Instagram @teodoyogaguitar

Teens’ mental health is declining, with 44% of U.S. high school students now reporting "persistent feelings of sadness or hopelessness,” according to the CDC. Determined to help, Ofosu recently co-led a meditation retreat for teenagers. He talks to Leah about his experience and shares what we can all learn from it.

Finances and money management often trigger stress, anxiety, and fear. So to close out Mental Health Awareness Month, Ofosu and Leah address the issue head-on, sharing how money affects their own mental health and discussing tips for how to approach money matters a bit more mindfully.

And if, like us, you’re feeling overwhelmed by recent events, we want to remind you of a few past episodes that we hope may give you some space to reflect or find comfort:
How to cope when news hits home
How to get support when you need it

In continued celebration of Mental Health Awareness Month, former plus-sized fashion model Gina Swire joins Ofosu and Leah to discuss the impact body image has on mental health. They dive into personal struggles they've all had with body image, and Gina shares tools you can use to learn to love the way you look.

More about Gina: In addition to helping others learn to love their body, Gina Swire is also the author of P.S. I Love Me: 12 Steps for a Self-Love Transformation and the host of the podcast P.S. I Love Me. Follow her on Instagram @ginaswire

Ofosu used to beat himself up for having frequent intrusive thoughts, especially during meditation. He and Leah discuss tools they've learned to treat themselves with kindness when these types of thoughts arise — and how meditation can help.

We want to know what you think of our show! Please share your thoughts at https://www.balanceapp.com/survey

In continued celebration of Mental Health Awareness Month, psychologist Todd Kashdan joins Ofosu and Leah to discuss how the people we surround ourselves with affect our mental health — both positively and negatively.

About Todd Kashdan
A professor of psychology and the director of the Well-Being Laboratory at George Mason University, Todd is a leading expert on the psychology of well-being, curiosity, mental flexibility, and social relationships. And he's passionate about translating science into practical tips to help improve our everyday lives. Todd's latest book, The Art of Insubordination, is now available through all major retailers.

Leah really doesn't like it when people call her "nice." She and Ofosu unpack the hidden cost of being agreeable and discuss ways to support their mental health with more honesty and authenticity.

And, as you may know, Leah and Ofosu are also the meditation coaches on Balance, a top-rated meditation and sleep app. In celebration of Mental Health Awareness Month, the Balance team is giving away two lifetime memberships to the award-winning app. Follow @balance on Instagram for more details, which will be posted on Tuesday, May 3.

Comedian Justin Silver joins Ofosu and Leah to talk about how telling jokes about his anxiety has helped him manage it and to share some insightful tools the rest of us can use to turn our own anxieties into sources of strength.

You can further explore mental wellness with Ofosu and Leah on the Balance app, where they're the meditation coaches. Learn more at www.balanceapp.com, and all new members can enjoy a free first year.

About Justin:
Justin Silver is a New York City-based stand up comedian, author, and dog expert. He's the former host of CBS' Dogs in the City and founder of the non-profit Funny For Fido, where the country's top comedians perform to raise money for dog shelters. You can check out more of his work by following him on Instagram @iamjustinsilver or on his website iamjustinsilver.com 

Ofosu reflects on a moment (caught on tape!) where he was able to say goodbye to a protective persona he'd had for a long time. Then, he and Leah discuss the psychology behind these types of alter egos.

We want to know what you think of our show! Please share your thoughts at https://www.balanceapp.com/survey

New research suggests that taking fewer photos can lead to stronger memories. So Ofosu and Leah put it to the test, resisting the urge to take a photo during a moment when they normally would have. Then, they compare notes to see if it really made a difference.

You can further explore mental wellness with Ofosu and Leah on the Balance app, where they're the meditation coaches. Learn more at www.balanceapp.com, and all new members can enjoy a free first year.

Ofosu and Leah chat with former United Nations emergency responder Nadine McNeil about how to stop burnout before it starts, even during high-stress situations.

We want to know what you think of our show! Please share your thoughts at https://www.balanceapp.com/survey

About Nadine:
While working as an emergency responder for the United Nations, Nadine helped people recover from natural disasters like the 2010 earthquake in Haiti. She now uses those skills as a coach, yoga instructor, storyteller, and humanitarian. You can learn more about her work, and how you can get coached by her, at https://www.universalempress.com/   

Ofosu and Leah discuss challenges they've encountered in their own meditation journeys and share tips for how to overcome them.

We want to know what you think of our show! Please share your thoughts at https://www.balanceapp.com/survey

Ofosu and Leah discuss three tips that can help you manage brain fog—that all-too-familiar feeling of confusion, disorganization, or just a general lack of focus.

Tell us what other topics you'd like to hear on the show by emailing us at wellbalanced@balanceapp.com

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Ofosu and Leah try a research-backed technique that can help in moments of decision paralysis. By using it to listen to both your mind and body, you can more confidently know when to say "yes.”

Tell us what other topics you'd like to hear on the show by emailing us at wellbalanced@balanceapp.com 

Harvard Business School professor Amy Edmondson joins Ofosu and Leah to discuss why so many of us have perfectionistic tendencies. She explains how giving ourselves permission to fail can actually lead to more success.

Tell us what other topics you'd like to hear on the show by emailing us at wellbalanced@balanceapp.com

Many of us change parts of who we are to better fit into different spaces, but there's real power in representing your true self. Ofosu and Leah talk with performance psychology coach Faheem Mujahid about how he's learned to embrace that power of representation as a Black man in the mental wellness space.

See more of what Faheem is up to on Instagram @faheemamujahid. Or check out his work on his website, seeballthinkball.com. 

We want to know what you think of our show! Please share your thoughts and enter to win a $25 Amazon gift card in our survey at https://www.balanceapp.com/survey

In honor of Black History Month, psychiatrist Dr. Stephanie Stewart joins Ofosu and Leah to discuss how she is working to make therapy better for Black patients — and what her experiences can teach us about building a more inclusive world.

We want to know what you think of our show! Please share your thoughts and enter to win a $25 Amazon gift card in our survey at https://www.balanceapp.com/survey

A simple message from someone special makes Leah's day and inspires her and Ofosu to find more opportunities to spread joy this Valentine's Day and beyond.

We want to know what you think of this show! Please share your thoughts and enter to win a $25 Amazon gift card in our survey at https://www.balanceapp.com/survey

When Leah recently needed extra support, she didn't quite know how to get it. Psychologist Todd Kashdan joins her and Ofosu to discuss why so many of us struggle to ask for help and what we can do to better support ourselves and our loved ones.

To stay up to date with "Well Balanced," follow us on your favorite podcast app. Share your feedback with us at wellbalanced@balanceapp.com. And follow this link to preorder Todd's book: https://bit.ly/3Hqdcbq

Ofosu and Leah get to the bottom of what sometimes causes their anxiety. Then performance psychologist Faheem Mujahid joins to share some tips for working through anxious moments.

To stay up to date with "Well Balanced," follow us on your favorite podcast app. Share your feedback with us at wellbalanced@balanceapp.com. And learn more about Faheem’s work at faheemmujahid.com.

Ofosu recently had to recalibrate his perspective after a global headline impacted him directly. He and Leah talk with journalist Wajahat Ali about what it's like when the news hits home and how we can use those experiences to increase our compassion.

To stay up to date with "Well Balanced," follow us on your favorite podcast app. Share your feedback with us at wellbalanced@balanceapp.com. And check out Wajahat’s work at wajali.com. His book, Go Back to Where You Came From, is available starting January 25.

Ofosu and Leah celebrate Martin Luther King Jr. Day by sharing some of his most impactful words. They reflect on what we can learn from Dr. King about the power to use our words for good.

To stay up to date with "Well Balanced," follow us on your favorite podcast app. And share your feedback with us at wellbalanced@balanceapp.com

Leah shares a moment when scrolling through news headlines triggered stress and overwhelm. Then, journalist Wajahat Ali joins her and Ofosu to discuss tips for staying informed in an emotionally healthy way.

To stay up to date with "Well Balanced," follow us on your favorite podcast app. Share your feedback at wellbalanced@balanceapp.com. And check out Wajahat’s work at wajali.com. His book, Go Back to Where You Came From, is available starting January 25.

The new year can be an inspiring time to start something new. Ofosu and Leah share their first steps into new hobbies. Then, improv teacher and therapist Jill Eickmann joins to discuss the beginner's mindset and the idea that it's never too late to try new things.

To stay up to date with "Well Balanced," follow us on your favorite podcast app. Share your feedback with us at wellbalanced@balanceapp.com. And check out Jill's work at leela-sf.com.

With only a handful of days left in 2021, Ofosu, Leah, and some Well Balanced listeners reflect on what they learned this year to acknowledge their growth and remind themselves what they want to carry with them into 2022.

To stay up to date with "Well Balanced," follow us on your favorite podcast app. And share your feedback with us at wellbalanced@balanceapp.com.

Leah opens up about giving tough feedback to her mom. Then, psychologist Todd Kashdan joins her and Ofosu to discuss tips for leaning into difficult conversations.

To stay up to date with "Well Balanced," follow us on your favorite podcast app. Share your feedback with us at wellbalanced@balanceapp.com. And follow this link to preorder Todd's book: https://bit.ly/3Hqdcbq

The way you're anticipating the holidays could affect your actual experience of them. Psychologist Todd Kashdan joins Ofosu and Leah to discuss how strategically looking forward to things can benefit your well-being.

To stay up to date with "Well Balanced," follow the show on your favorite podcast app, and share your feedback with us at wellbalanced@balanceapp.com.

Additionally, you can check out the article Ofosu and Leah chat about here: https://bit.ly/3EPIEOz.  And you can follow this link to preorder Todd's book: https://bit.ly/3Hqdcbq

Performance psychology coach Faheem Mujahid joins Ofosu and Leah to discuss the importance of letting your body and mind rest without feeling guilty about it.

Learn more about Faheem's work at https://www.faheemmujahid.com/

To stay up to date with "Well Balanced," follow us on your favorite podcast app. And share your feedback with us at wellbalanced@balanceapp.com.

Ofosu shares a moment when his kids didn't do what he asked them to, and then he and Leah discuss how to manage the frustration caused by missed expectations.

To stay up to date with "Well Balanced," follow us on your favorite podcast app. And share your feedback with us at wellbalanced@balanceapp.com.

Ofosu and Leah discuss discuss how to stay present, so you can appreciate the extraordinary moments in each ordinary day. Then, they hear from you, the "Well Balanced" listeners, about the ordinary moments you will never forget.

To stay up to date with "Well Balanced," follow us on your favorite podcast app. And share your feedback at wellbalanced@balanceapp.com.

Ofosu and Leah do an improv exercise with performer and therapist Jill Eickmann and discover how to intentionally tap into humor to cope with frustrating situations.

Share your feedback at wellbalanced@balanceapp.com. And check out Jill's work at leela-sf.com

Balance Meditation Coaches Ofosu and Leah talk with Psychologist Todd Kashdan about how to handle days when you don't feel great and you don't really know why.

Email wellbalanced@balanceapp.com to let us know what you think of this episode. And follow this link to preorder Todd's book: https://bit.ly/3Hqdcbq 

Learn practical tips for improving your stress, sleep, focus, and mood. Each week, meditation coaches Ofosu and Leah will turn their own everyday successes and obstacles into chances to explore the science behind health and wellness. Along the way, they'll talk to experts and seek appreciation for the natural ups and downs we all experience. (Brought to you by the makers of Balance: Meditation & Sleep, Google's 2021 App of the Year and the top-rated meditation app on Apple's App Store. Learn more at www.balanceapp.com.)