Well Balanced
By Balance
Well BalancedOct 20, 2023
5-minute meditation for OCD
OCD can make your mind a scary and anxious place. And Balance meditation expert Ofosu fully understands this.
So in this 5-minute meditation, he guides you through two meditation techniques that have helped him manage his OCD symptoms: grounding and self compassion. You’ll experience the benefits within minutes.
For more OCD-related support, find Ofosu in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1 00:00 Intro to Meditating with OCD 01:34 5-minute meditation for OCD
How to build a self compassion routine like Balance’s Coach Ofosu | Part 2 of 2
Are you consistently nice to yourself? Maybe there are moments when you're really nice to yourself, but it's not the norm. That’s where a self-compassion routine comes in.
Balance meditation expert Ofosu shares his own self-compassion routine, discusses why consistency is important, and explains how to maintain your own self-compassion routine.
For more self-compassion support, find Ofosu in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1
How to deepen self-compassion with shadow work and self-forgiveness | Part 1 of 2
Do you feel like there's a part of you you try to hide from everyone—even yourself? Learning to love that part of yourself is essential for self-forgiveness, self-acceptance, and emotional healing. And it has a name: shadow work.
Balance meditation expert Ofosu discusses his experience with shadow work and how you can start to do this shadow work yourself. He also shares why self-forgiveness is necessary for self-compassion.
Listen to Ofosu’s new album “AMIDA,” an exploration of self-compassion and mindfulness through hip-hop, released under his stage name “Born I.” https://onerpm.link/amida
For more self-compassion support, find Ofosu in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1
Our interview with Tara Brach about the RAIN Method: https://youtu.be/9tMt5utDZvs?si=tpqijwfcEcKsbPqr
Meditation for moms: Adapting meditation to fit a mom-friendly lifestyle | Part 4 of 4
Hey, moms: Does the idea of meditating feel like you just have to add another thing into your already jam-packed to-do list?
Balance meditation expert and mom Leah discusses the misconceptions about meditation that keep moms away, why just 3-5 minutes can be transformative, mom-friendly ways to meditate while multitasking, and how these meditative moments create more time in your day.
For more mental wellness support, find Leah in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1
What is mom guilt? (And tips to overcome it) | Part 3 of 4
What is mom guilt, and why does it make you perpetually feel like you’re falling short?
Balance meditation expert and mom Leah discusses the complex emotion of mom-guilt and how it silently keeps you from prioritizing your self-care. She shares tips for how to shift your mindset from guilt to grace, how to delegate and share responsibilities, and the magic of “quality over quantity” when it comes to time spent with your children.
For more mental wellness support, find Leah in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1
Moms, here’s how to make your free time as a mom replenishing (not depleting) | Part 2 of 4
Moms, do you feel like you never have a moment to yourself?
Balance meditation expert and mom Leah discusses why time management is hard for moms, why the way you choose to use free time can deplete or replenish you, and simple time-management skills you need to make self-care possible.
For more mental wellness support, find Leah in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1
How to balance the mental load of motherhood | Part 1 of 4
If you’re a mom, do you ever feel like your self-care needs to fall to the backburner? Does the “mental load” of motherhood feel like its own full-time job?
Balance meditation expert and mom Leah discusses the concept of the “mental load” in motherhood and how it’s often a barrier to self-care. She also shares actionable tips to balance the overwhelm and make self-care a reality.
For more mental wellness support, find Leah in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1
EFT Tapping Points: What They Are & How They Work with Jennifer Partridge and the Balance Coaches
Do you need a new way to manage your stress and anxiety? Look no further than Emotional Freedom Technique, also known as EFT Tapping.
EFT Tapping expert Jennifer Partridge explains what EFT Tapping is with meditation experts Ofosu and Leah. She discusses where common tapping points are and how to use tapping in everyday life. Plus, watch her demonstrate a tapping point practice specifically for when you’re experiencing stress and anxiety.
Follow Jennifer on social media @jennifer_partridge or check out her website https://jenniferpartridge.com/ to learn more about her work, and to try her free live tapping experience.
For more stress and anxiety support, find Ofosu and Leah in the Balance app. It’s completely free for your entire first year.
Reclaiming your success: Tools for defeating imposter syndrome with the Balance coaches | Part 3 of 3
What would it feel like to actually enjoy your success?
Hear meditation experts Ofosu and Leah discuss the role of resilience and self-belief in defeating imposter syndrome, how to celebrate and reclaim your successes, and future-oriented thinking to keep imposter syndrome at bay.
For more support on your self-confidence journey, find Ofosu and Leah in the Balance app. It’s completely free for your entire first year.
https://balanceapp.sng.link/Arat1/yqod/dyc1
Strategies to overcome the imposter: Tactics for overcoming self-doubt with Balance’s Coach Ofosu | Part 2 of 3
If you’re trying to overcome imposter syndrome, you might be wondering what tools you can use to build self-confidence and navigate self-doubt.
Hear meditation expert Ofosu discuss his story of overcoming imposter syndrome, evidence-based strategies for combating it, and other practical exercises to manage feelings of self-doubt.
For more support on your self-confidence journey, find Ofosu in the Balance app. It’s completely free for your entire first year.
Unmasking the imposter: Understanding self-doubt and success with Balance’s Coach Leah | Part 1 of 3
Do you feel like a fraud? If the answer is yes, you might have imposter syndrome.
Hear meditation expert Leah discuss what imposter syndrome is and how it shows up for different people, how imposter syndrome can influence perceptions of success, and the psychology behind imposter syndrome.
For more support on your self-confidence journey, find Leah in the Balance app. It’s completely free for your entire first year.
How to address mental health in a relationship with the Balance coaches | Part 3 of 3
Do you and your partner talk about mental health?
Hear meditation experts Ofosu and Leah discuss how your mental health can impact relationship dynamics, how to talk about mental health struggles with a partner, and how to provide emotional support to a partner with mental health challenges.
For more relationship support, find Ofosu and Leah in the Balance app. It’s completely free for your entire first year.
Meditation practices for stronger relationships with the Balance coaches | Part 2 of 3
What would you be willing to do to strengthen your relationship?
Hear meditation experts Ofosu and Leah discuss why meditating as a couple can strengthen your relationship, how to meditate as a couple in a way that works for you, and why they both meditate with their spouses.
For more relationship support, try the Couples meditation in the Balance app. It’s completely free for your entire first year.
https://balanceapp.sng.link/Arat1/yqod/dyc1
The Balance coaches unravel unhealthy relational patterns | Part 1 of 3
What makes a relationship toxic? And if you’ve fallen into bad patterns, how can you work your way out of them?
Hear meditation experts Ofosu and Leah discuss why it could be unhelpful to label a relationship as toxic and how to recognize common unhealthy relational patterns. They talk with married meditation coaches Camille Maurine and Lorin Roche about the healthy communication tools that have helped them keep their decades-long relationship strong.
For more relationship support, find Ofosu and Leah in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1
How a consistent bedtime contributes to better sleep with the Balance coaches | Part 3 of 3
Do adults need a bedtime? Sleep science suggests they do.
Hear meditation experts Ofosu and Leah discuss why it’s important to have a bedtime (even as an adult), the science of how bedtime consistency affects sleep, and practical tips for maintaining a consistent bedtime.
For more sleep support, find Ofosu and Leah in the Balance app. It’s completely free for your entire first year.
https://balanceapp.sng.link/Arat1/yqod/dyc1
How to create an evening routine with the Balance coaches | Part 2 of 3
What makes a good sleep routine, and how can you actually keep up with it? Hear meditation experts Ofosu and Leah discuss how life gets in the way of what we should do in our evening routine and practical tips for making your nightly rituals a little bit better. For more sleep support, find Ofosu and Leah in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1
The science behind evening routines and quality sleep with Balance’s Coach Leah | Part 1 of 3
What can kids teach us about evening routines? According to sleep science, it’s that they yield a lot of positive benefits, like good sleep hygiene and more quality sleep.
Hear meditation expert Leah discuss the science behind evening routines and quality sleep and what kids can teach us about healthy evening routines.
For more sleep support, find Leah in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1
A 5-minute breathing meditation (and an announcement)
Leah guides you through a quick breathwork meditation that you can do wherever you are. Learn about a few simple breathing exercises—like Extended Inhaling and the Breath of Fire technique—that’ll leave you feeling energized.
Looking for more meditations like this one? Unlock your FREE YEAR of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
📣 Update on our show: We’ll be releasing new episodes with different lengths, styles, and release dates in the coming weeks. Stay tuned: Our next episode will be out on July 10.
Embracing self-acceptance: Wellness, self-love, and daily disciplines
In honor of Men's Health Month, Ofosu and Leah talk with author and Army veteran SupaNova Slom about the importance of men's mental well-being and the practical first step to nurturing it: self-acceptance.
📲 Want to start your journey toward self-acceptance? Unlock your FREE YEAR of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
▶️ Follow along on YouTube to watch this episode and more exclusive content: https://youtu.be/SzshjSxz13M
📚 More about SupaNova Slom: SupaNova is a holistic health educator, musician, Army veteran, and author. You can order his book, "Man Heal Thyself: The Wellness Warrior's Journey To Self Mastery," here: https://www.amazon.com/Man-Heal-Thyself-Wellness-Warriors/dp/B08Z2X28K7
🧘 About Balance: Well Balanced is co-hosted by meditation experts Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood.
🎧 What's in this episode:
- (00:00) The importance of self-acceptance in personal growth
- (02:43) The importance of self-acceptance in family and work roles
- (04:38) Practical tips for practicing self-acceptance: From self-evaluation to self-love
- (11:19) Meeting SupaNova Slom
- (12:24) The connection between self-acceptance and wellness: Insights from "Man Heal Thyself"
- (17:12) How self-acceptance facilitates personal development
- (18:31) Starting your self-acceptance journey with meditation
Understanding the power of body scan meditation
Have you ever felt like a stranger in your own body? Expert meditation coaches Ofosu and Leah have, and they discuss how body scan meditation is a powerful way they reconnect with themselves. They also talk about its benefits, various techniques, and tips for incorporating body scan meditation into your daily routine.
▶️ Follow along on YouTube to watch this episode and more exclusive content: https://youtu.be/xOqvDieDDA4
📲 Want to experience the benefits of body scan meditation for yourself? Unlock your FREE YEAR of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
🧘 About Balance: Well Balanced is co-hosted by meditation experts Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood.
🎧 What's in this episode:
- (00:00) What is a body scan meditation? An overview
- (02:43) Benefits of body scan meditations: Relaxation, mindfulness, and more
- (04:38) Techniques for practicing body scan meditation: Best practices
- (06:23) The connection between body scan meditation and mind-body wellness
- (08:49) Incorporating body scan meditation into your daily routine: Tips and strategies
- (12:31) Using body scan meditation to manage stress and anxiety: Cultivating a sense of calm and well-being
- (17:05) The role of guided meditations in body scan meditation: Finding the right teacher or resource with the Balance app
How to cultivate compassion in everyday life with Dina Cantin
Ofosu and Leah talk with former Real Housewife of New Jersey and activist for childhood cancer Dina Cantin about her journey toward living a life with more compassion. They also discuss practical tips for developing empathy and communicating with kindness, and Dina shares her top five life lessons.
📲 Want to learn how to be more compassionate and increase your overall well-being? Unlock your FREE YEAR of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
📚 More about Dina Cantin: Dina Cantin is the creator of Project Ladybug, a supportive ally of DCG Giving, and a former Real Housewife of New Jersey.
📱 Follow Dina on Instagram: https://www.instagram.com/dina/
🎤 Listen to Dina’s podcast, Dina Does, here: https://dinadoespodcast.com/podcast
▶️ Follow along on YouTube to watch this episode and more exclusive content: https://youtu.be/rkMlgsZROSE
🧘 About Balance: Well Balanced is co-hosted by meditation experts Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood.
🎧 What's in this episode:
- (00:00) Meet Dina Cantin
- (02:50) The power of compassion: Why it matters in today's world
- (03:45) Dina's turning point toward living a life of compassion
- (06:08) Developing empathy and understanding: Tips and techniques
- (07:47) Communicating with kindness: Strategies for effective and compassionate communication
- (10:32) Cultivating compassion in relationships: Tips for building stronger connections with others
- (12:42) Dina's top five life lessons: Practices for cultivating compassion through self-care
- (14:14) Compassion in action: Making a positive difference in the world
- (19:46) Starting your journey toward greater compassion with the Balance app
Understanding the Sunday scaries: Causes, effects, and how to cope
Ofosu and Leah talk with certified coach and clinician María-Victoria Albina about the causes, effects, and challenges of the Sunday scaries. They also share other practical tips for managing work-related stress and anxiety, establishing a healthy work-life balance, and cultivating greater mindfulness and well-being.
📲 Ready to start managing your work-related stress and anxiety? Unlock your FREE YEAR of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
📚 More about María-Victoria: María-Victoria is a trained Nurse Practitioner and Master Certified Life Coach. Her mission is for her clients to stop feeling anxious, exhausted, and overwhelmed, so they can have better relationships with their partners, parents, and themselves. You can learn more about her work here: https://victoriaalbina.com/
🎤 Listen to María-Victoria’s podcast, Feminist Wellness, here: https://victoriaalbina.com/podcast/
📱 Follow María-Victoria on Instagram: https://www.instagram.com/victoriaalbinawellness/
▶️ Follow along on YouTube to watch this episode and more exclusive content: https://youtu.be/0gC1sySGYSw
🧘 About Balance: Well Balanced is co-hosted by meditation experts Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood.
🎧 What's in this episode:
- (00:00) Ofosu's experience with the Sunday scaries
- (01:33) Leah's experience with the Sunday scaries
- (03:40) Meeting María-Victoria
- (04:29) The psychology of the Sunday scaries: Understanding the causes
- (09:07) Effects of the Sunday scaries on mental health: How meditation can help
- (11:39) Coping strategies for dealing with the Sunday scaries: Tips and techniques
- (12:44) The importance of self-compassion and self-care: Cultivating self-awareness and self-love
- (18:39) Communicating with colleagues or supervisors about work-related stress: Setting healthy boundaries
- (22:49) Starting your journey toward greater mindfulness with the Balance app
How to become a morning person with meditation
Ofosu recently made a commitment to have more productive mornings, but it's been difficult for him to become a "morning person." So he talks with Leah and Greg Hammer, MD, about the benefits of waking up early, the science behind sleep and your circadian rhythm, and the strategies for incorporating meditation into a morning routine. They also share other practical tips for creating a sustainable morning routine that sets the tone for a productive, fulfilling day ahead.
📚 More about Greg Hammer, MD: Dr. Hammer is a professor at Stanford University School of Medicine, pediatric intensive care physician, pediatric anesthesiologist, mindfulness expert, and the author of GAIN without Pain: The Happiness Handbook for Health Care Professionals, which you can order here: https://www.amazon.com/GAIN-Without-Pain-Happiness-Professionals/dp/1951104013/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=
🩺 You can also learn more about Dr. Hammer and his work here: https://greghammermd.com/
▶️ Follow along on YouTube to watch this episode and more exclusive content: https://youtu.be/R-MuUaP1Zzk
📲 Ready to start your journey toward becoming a morning person? Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
🧘 About Balance: Well Balanced is co-hosted by meditation experts Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood.
🎧 What's in this episode:
- (00:00) Why Ofosu's trying to become a morning person
- (01:41) Meeting Dr. Greg Hammer
- (02:17) Can you change your circadian rhythm?
- (03:18) Why you should pay close attention to your sleep hygiene
- (03:52) Rewiring your brain to become a joyful morning person
- (06:10) How to establish a morning meditation practice
- (09:33) Bringing intention into your morning routine (and your entire day)
- (11:07) How to make sure your morning routine is sustainable
- (11:59) Caffeine and alcohol's impact on your sleep
- (15:11) The importance of always having a plan
- (16:49) Creating a morning ritual with the Balance app
5-minute meditation for anxiety (and an announcement)
Ofosu and Leah guide you through a quick meditation for anxiety that you can do wherever you are. Learn how practicing a few simple breathing exercises—and some gratitude—can ease any anxiety you're experiencing in just a few minutes.
▶️ Follow along on YouTube to watch the latest episode and more exclusive content: https://bit.ly/3KZCtLT
📣 Update on our show: We’re moving to a new release schedule. So from now on, we'll release new episodes every other Monday. Our next full episode will be out on April 24.
📲 Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
🧘 About Balance: Well Balanced is co-hosted by meditation experts Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood.
🎧 What's in this episode:
- (00:00) An update on Well Balanced
- (00:46) Meditation for anxiety
- (04:02) Why do we experience anxiety?
- (05:11) How to get a free year of Balance, a personalized meditation app
Can music help you focus?
As coaches, Ofosu and Leah are well-versed in meditation for focus and have an impressive list of other tips to help themselves focus. So they compare notes, as well as talk about how meditation music can be a useful tool to deepen concentration. They also celebrate the launch of Flow State, the Balance app's first meditation music track clinically proven to increase focus, by talking with Adam Hewett, the founder of Evoked Response.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/0Pg2Spuvjrg
📣 Update on our show: We’re moving to a new release schedule. So from now on, we'll release new episodes every other Monday. Our next full episode will be out on April 24.
📚 About Adam Hewett: Adam is the founder and team leader of Evoked Response, and a pioneer in the neuroscience of music. You can learn more about his work and Evoked Response here:
https://www.evokedresponse.com/
🎧 What's in this episode:
- (00:00) A sneak peek of Flow State, new science-backed meditation music for focus in the Balance app
- (00:47) Why is it so hard to focus?
- (02:52) What helps Ofosu get focused
- (03:43) Leah's hack to make tasks more interesting
- (06:39) Juggling parenthood, partnership, and other obligations
- (07:39) Challenges to our ability to focus
- (09:32) How meditation music can help us focus
- (10:22) Adam Hewett on Flow State
- (12:03) The clinical studies (and results) on Flow State
- (13:09) Meditation for focus and how mindfulness can improve focus
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
Love and loss: What we can learn from puppies
Leah's neighborhood dog recently had puppies in her home, and she's feeling all the puppy love. She talks with Ofosu about the lessons in unconditional love, mindfulness, and contentment that we can learn from animals. They also discuss ways we can perceive the world more like our four-legged friends.
📣 We want to hear from you! What do you like, not like, and want more of on the Well Balanced podcast? Share your feedback here: https://www.surveymonkey.com/r/WB_March?user_id=
▶️ You can watch the latest episode on YouTube here: https://youtu.be/zVtjZAv73Jw
🎧 What's in this episode:
- (00:00) The story of Lala, Leah's neighborhood dog
- (01:53) How animals can help us live healthier and happier lives
- (03:29) How to bond with and learn from animals
- (06:46) Caring for rescue animals and the power of loving attention
- (09:13) What we gain from taking care of animals
- (11:08) Alternatives to pet ownership
- (12:20) Ofosu's childhood dog and grieving the loss of a pet
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
Why it’s a struggle to be vulnerable
Vulnerability can be scary—even for meditation coaches. So Ofosu and Leah talk about how they've overcome that fear and why being vulnerable is important to grow. They also share their tips to help you embrace vulnerability and confidently ask for what you need.
📣 We want to hear from you! What do you like, not like, and want more of on the Well Balanced podcast? Share your feedback here: https://www.surveymonkey.com/r/WB_March?user_id=
▶️ You can watch the latest episode on YouTube here: https://youtu.be/brDne6bgS-s
🎧 What's in this episode:
- (00:00) A Well Balanced listener asks, "How can we learn to be vulnerable?"
- (00:57) Leah's experience breaking through the fear of vulnerability
- (03:55) The power of vulnerability
- (05:10) Is being vulnerable counterintuitive?
- (05:59) Ofosu's experience of being vulnerable in hip-hop culture
- (08:07) Being vulnerable on social media
- (08:40) Letting go of perfectionism
- (09:36) When vulnerability doesn't come easy
- (11:26) What vulnerability is not and why we armor ourselves
- (11:56) Expressing yourself freely
- (13:26) How to notice what you need (and ask for it)
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
How to tackle your financial anxiety with Alexa von Tobel
Financial anxiety, just like all forms of anxiety, can affect anyone. So, Ofosu and Leah talk with Alexa von Tobel, the founder and managing partner of Inspired Capital and a Certified Financial Planner™ about how to overcome mental barriers around money and take the fear out of finances. She also shares her three key steps to successful money management and how to have better conversations about money with others.
📣 We want to hear from you! What do you like, not like, and want more of on the Well Balanced podcast? Share your feedback here: https://www.surveymonkey.com/r/WB_March?user_id=
📚 More about Alexa von Tobel: Alexa is the founder and managing partner of Inspired Capital, a Certified Financial Planner™, and a bestselling author.
📙 You can order her book, "Financially Fearless," here: https://www.amazon.com/Financially-Fearless-LearnVest-Program-Control/dp/0385347618
📘 And you can order her second book, "Financially Forward," here: https://www.amazon.com/Financially-Forward-Todays-Digital-Smarter/dp/1984823523/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=&sr=
🎧 What's in this episode:
- (00:31) Meet Alexa Von Tobel
- (01:47) What's at the core of our fears about money
- (02:57) Having conversations about money
- (03:44) Overcoming mental barriers around money
- (04:24) Reframing money as a tool
- (07:57) The 3 key steps to successful money management
- (10:14) How to talk to your family about financial stress
- (12:14) Reframing your beliefs about money
- (13:37) Teaching children about money
- (16:41) What's giving Alexa von Tobel life right now
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
Date Yourself
What does it mean to #dateyourselfinstead? Ofosu and Leah talk about their experiences of taking themselves out on solo dates and why they're important, even if you're in a relationship. They also discuss tips to help you prioritize dating yourself, push against your comfort zone, and nurture your independence.
📣 We want to hear from you! What do you like, not like, and want more of on the Well Balanced podcast? Share your feedback here: https://www.surveymonkey.com/r/WB_March?user_id=
▶️ You can watch the latest episode on YouTube here: https://youtu.be/j082m7hRgxQ
🎧 What's in this episode:
- (02:43) - Leah's experience going on artist dates
- (03:23) - Ofosu's experience eating solo at a restaurant
- (05:55) - How to push against your comfort zone
- (06:34) - Learning how to be truly autonomous
- (07:20) - The difference between spending time by yourself and dating yourself
- (07:39) - Going on N.I.C.E dates
- (08:23) - How Leah prepares for a solo date
- (09:40) - Nurturing the independent part of you
- (10:22) - Taking micro-dates with intention
- (12:07) - Feeling awkward when you're out by yourself
- (14:21) - Do you really know yourself?
- (14:39) - How to prioritize dating yourself
- (17:11) - Overcoming mom guilt
- (19:12) - Dressing up for yourself
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
How to focus on what really matters
Ofosu and Leah talk about what really matters at the end of our days—and lives. They discuss how death can remind us to celebrate the life and connections we have, and they share tips that'll help you shift your focus toward what matters most.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/0YSN1i8Ej6Q
🎧 What's in this episode:
- (00:46) - The Tibetan death meditation and celebrating the life that we all have
- (02:55) - Hear a part of Ofosu's new song
- (03:10) - Experiencing everything life has to offer
- (04:24) - How distracting social media really is
- (04:50) - Doing what's right for you
- (06:01) - Overcoming the sense of "time's running out"
- (07:46) - Ofosu's fear of losing his parents
- (10:24) - Leah's tip: Writing a letter to loved ones that have passed away
- (12:55) - Appreciating moments of real connection (with yourself and others)
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
2 signs of burnout (that you shouldn't overlook)
Ofosu and Leah talk with certified coach and clinician María-Victoria Albina about the signs and symptoms of workaholism and what we can do to break the cycle of burnout. They also discuss how to incorporate more intention throughout your workday to help alleviate stress.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/SDnV4WmPZQU
📚 More about María-Victoria: María-Victoria is a trained Nurse Practitioner and Master Certified Life Coach. Her mission is for her clients to stop feeling anxious, exhausted, and overwhelmed, so they can have better relationships with their partners, parents, and themselves. You can learn more about her work here: https://victoriaalbina.com/
🎤 Listen to María-Victoria’s podcast, Feminist Wellness, here: https://victoriaalbina.com/podcast/
📱 Follow María-Victoria on Instagram: https://www.instagram.com/victoriaalbinawellness/
🎧 What's in this episode:
- (00:00) Leah's experience as a workaholic
- (01:28) Meeting María-Victoria Albina
- (02:04) Ofosu's experience of workaholism as a child of immigrants
- (02:53) How to identify when you're working too much
- (04:23) Why it's not you (it's your nervous system)
- (06:55) The symptoms of overworking
- (08:18) How to incorporate mindfulness and choicefulness throughout your workday
- (09:56) Being a working parent
- (11:22) Accepting the circumstances of your life
- (12:52) Ask yourself: "What you need?"
- (15:34) Tips to transforming your habits
- (20:16) What's giving María-Victoria life right now
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
Aging joyfully with "Mama" Ayesha Ali
Ofosu and Leah talk with Ofosu's mentor and teacher Ayesha Ali about her deliberate choice to pursue joy in the midst of growing older and going through difficult times. She shares her wisdom about how to embrace aging and feel more empowered from within, including the role meditation has played in shaping her perspective.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/XK9V--oTQiw
📚 More about Ayesha:
Ayesha Ali is a teacher, poet, writer, and performer. She is the co-founder of Heart Refuge, a volunteer-run mindfulness community dedicated to cultivating love, courage, and healing for people of color and all orientations in Washington, D.C. She also teaches BIPOC, Queer, and Heartwidth groups at Insight Meditation Community of Washington.You can learn more about Heart Refuge here: https://www.heartrefugemindfulnesscommunity.org/
📱 Follow Ayesha Ali on Instagram: https://www.instagram.com/crone.throne/
🎧 What’s in this episode:
- (00:00) Meet Ayesha Ali
- (02:45) Choosing to cultivate joy
- (05:28) Moving to your "baby self"
- (06:49) How Ayesha has embraced aging
- (09:28) The role meditation plays in Ayesha's life
- (14:02) More about Heart Refuge
- (15:32) What's giving Ayesha Ali life right now
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1
Can introverts and extroverts thrive... together?
Ofosu and Leah talk with Olivia Johnson, Senior Employee Success Manager at Elevate Labs, the company that created the Balance app. She's the expert planner behind the company meetup that's brought everyone together—even Ofosu and Leah—in Los Cabos, Mexico. They discuss how to plan big events with introverts and extroverts in mind, and they share expert tips for providing comfort to both personality types in work settings and personal relationships.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/h9lWD3_r0Sc
📚 More about Olivia:
Olivia Johnson is the Senior Employee Success Manager at Elevate Labs and an expert at making all personality types feel comfortable at company-wide events. Case in point: After the last meetup, 100% of survey respondents felt more bonded with their co-workers.
🎧 What’s in this episode:
- (00:00) Meet Olivia Johnson
- (01:53) Leah's experience as an introvert working in tech
- (03:18) Olivia's experience planning big events
- (04:51) Introverts vs. extroverts
- (07:05) The power of perspective
- (08:33) Why setting expectations early is important
- (09:37) "It's a social marathon, not a sprint"
- (10:22) Ofosu's experience as an extrovert
- (13:11) Introversion and extroversion in romantic relationships
- (15:18) The social pressure to be extroverted
- (16:27) The pain of small talk
- (16:58) Tips for providing comfort to introverts during social gatherings
- (18:05) Making space for all personality types
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji
Racial trauma is real (Here's how to take care of yourself)
Ofosu's had a lot on his mind since the release of the video footage of Tyre Nichols being brutally beaten. So he and psychologist Dr. Maryam Jernigan-Noesi check in with each other and discuss the impact that race-related stress and trauma has on our mental and physical well-being. They also share practical tips for taking care of yourself after experiencing (or witnessing) a traumatic event.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/oFnO8w3hrO0
📚 More about Dr. Maryam Jernigan-Noesi:
Dr. Jernigan-Noesi is a licensed professional psychologist with decades of experience as a scholar, clinical researcher, and mental health professional. She is a professor at St. Agnes College, where she heads the Intersections Research Lab, which investigates the effects of experiences of discrimination on health outcomes.
She is also the co-author of the paper #racialtraumaisreal. You can find that, along with the Racial Trauma Toolkit, here: https://www.mmjerniganassociates.com/racial-trauma/racialtraumaisreal/
🎧 What’s in this episode:
- (00:00) Ofosu's reaction to the body cam footage being released
- (01:30) Meet Dr. Jernigan-Noesi
- (02:17) Why Ofosu isn't watching the footage
- (03:20) The impact of race-related stress and trauma
- (05:20) Checking in on Dr. Jernigan-Noesi's and Ofosu's emotions
- (07:12) The effects of our exposure to race-related violence
- (10:43) How to care for ourselves after experiencing a trauma response
- (14:30) The importance of seeking support
- (15:05) Resistance as a form of healing
- (18:29) What's bringing Dr. Jernigan-Noesi life right now
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji
How to feel all your feelings (and why you should)
Ofosu and Leah are together in Los Cabos, Mexico, and take advantage of this face-to-face time to check in with their emotions. They discuss what it means to be able to express exactly how we’re feeling and why we don’t give ourselves permission to do it all the time. They also share their tips for embracing more joy, and why leaning into sadness can actually make us happier.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/dTldF6_BATQ
🎧 What’s in this episode:
- (00:00) Why Ofosu and Leah are together in Los Cabos, Mexico
- (01:40) Letting yourself feel sadness
- (03:35) Would you ever cry in public?
- (04:35) The fear of being vulnerable
- (08:20) Meeting sadness with compassion
- (09:28) Being okay with showing your darkness
- (10:12) Letting yourself fully experience joy
- (12:43) "Not enough" versus "too much"
- (13:30) Subconsciously sabotaging our joy
- (15:07) Owning your accomplishments
- (17:27) How a gratitude practice helps Leah experience more joy
- (18:42) Why Ofosu embraces discomfort
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji
Discipline vs. compassion: What's more motivating?
Can you be disciplined and nice to yourself? Ofosu and Leah believe it’s possible. Actually, they say self-compassion is essential to reaching your goals. They also discuss their experiences of putting intense pressure on themselves to improve (and why this didn’t work in the long term) and share practical tips for incorporating more compassion into the ways you stay motivated.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/ec5jRYmU-zM
🎧 What’s in this episode:
- (00:00) Building discipline and having self-compassion
- (02:42) What does discipline mean to you?
- (03:38) David Goggins’ “Embrace the suck”
- (06:10) What’s motivating for different personality types
- (07:48) Why self-compassion creates long-term change
- (08:42) Dr. Kristen Neff de-bunks: Does self-acceptance lead to complacency?
- (11:04) Cultivating a lifelong relationship with your body
- (13:47) Comparison is the thief of joy
- (15:57) The importance of rest
- (16:55) Finding your “why”
- (18:15) Consistency is key
- (18:37) Reframing discipline as an expression of love
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji
MLK Day 2023: How to use words the MLK way
Dr. Martin Luther King Jr.'s legacy is proof that our words have power. So to honor MLK today, Ofosu and Leah look back on their conversation from MLK Day 2022 and discuss what his impact means to them in 2023. They listen to some of Dr. King’s moving words, reflect on what we can learn from them, and share ways to use our own words for good.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/EOaAoGcMv44
🎧 What’s in this episode:
- (00:00) A message from Ofosu and Leah for MLK Day 2023
- (01:54) Words from MLK's speech, "The Other America"
- (02:25) How to apply MLK's words to our own lives
- (03:37) Leah's favorite MLK quote
- (06:05) Ofosu's favorite MLK quote
- (08:42) How to remember the good in ourselves
- (09:44) Using your words to support others
- (11:56) What words come to mind when you think of Dr. Martin Luther King?
- (12:20) Creating visions in your mind of a more just world
- (13:55) Reflections on the power of Dr. King’s message in 2023
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji
Is mainstream wellness culture toxic? (with Thosh Collins)
Ofosu talks with photographer Thosh Collins about what we can learn about wellness from an Indigenous perspective. They also discuss the toxicity of mainstream wellness culture, the interconnectedness of your body, mind, and spirit, and how to take inspiration from others without appropriating their culture.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/F4DoK-71fHo
📚 More about Thosh: Thosh Collins was raised in Salt River, Arizona. He works as a photographer and serves as a board member for the Native Wellness Institute. You can order his and Chelsey Luger’s book, "The Seven Circles: Indigenous Teachings for Living Well," which offers wisdom for achieving spiritual, physical, and emotional wellbeing rooted in Indigenous knowledge here: https://www.harpercollins.com/products/the-seven-circles-chelsey-lugerthosh-collins?variant=40244015333410
📱 Follow Thosh Collins on Instagram:
https://www.instagram.com/thosh.collins
📱 Follow Chelsey Luger on Instagram:
https://www.instagram.com/chelsey.moves
🎧 What’s in this episode:
- (00:29) Meet Thosh Collins
- (01:24) Inspiration for “The Seven Circles”
- (03:30) Aspects of Indigenous culture that affect your physical and emotional wellbeing
- (03:49) The toxicity of mainstream wellness culture and how to avoid cultural appropriation
- (06:50) Why inspiration isn’t the same as cultural appropriation
- (07:18) Thosh’s #1 tip to support your wellbeing
- (08:02) “Nature versus not”
- (09:17) Finding nature wherever you are
- (10:19) How Thosh uses visualization to cultivate his wellbeing: “Think, feel, act.”
- (14:13) Earth Gym: A new way to approach physical fitness and working out
- (17:11) What’s giving Thosh Collins life right now
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji
What's your word of the year? (And tips to make it last)
So you found your word of the year in last week's episode, instead of making New Year's resolutions. Now what? Ofosu and Leah share practical tips for incorporating your word into everyday life, and they reveal theirs for 2023. Plus, hear Well Balanced listeners' words of the year, in case you need some last-minute inspiration.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/w_M7JQCl9UM
💭 And if you still need help finding your word for 2023, you can watch last week's episode on YouTube here: https://youtu.be/zh5bKKQv3bo
🎧 What’s in this episode:
- (00:00) What Leah thinks about new year's resolutions
- (00:57) Why Ofosu avoids new year's resolutions
- (01:35) What to do if you're still finding your word for 2023
- (02:35) Hear Well Balanced listeners' words of the year
- (05:20) Leah and Ofosu reveal their words of the year
- (07:55) Ensuring your choices align with your word of the year
- (10:05) Why your word of the year is different from a resolution
- (11:16) When Leah's word of the year didn't work (and why)
- (12:10) Having fun while growing along with your word
- (14:26) Having an accountability partner
- (15:30) Get 75% off a lifetime of personalized meditation
- (15:57) The power of positive self-talk
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji
Find your word for 2023 with Susannah Conway
Instead of making New Year’s resolutions, author Susannah Conway chooses a word to represent the intention she wants to bring into the new year. She talks with Ofosu and Leah about how to find your word for 2023, shares the questions to ask yourself as you reflect on 2022, and helps them choose contenders for their words of the year.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/zh5bKKQv3bo
📚 More about Susannah: Susannah Conway is an author, photographer, and teacher who’s been sharing her heart online for over a decade. You can download her free workbooks, “Unravel Your Year” and “Find Your Word” here: susannahconway.com/word
🎧 What’s in this episode:
- (00:24) Meet Susannah Conway
- (01:18) Susannah’s inspiration to create her workbooks
- (03:52) Why Susannah doesn’t set new year’s resolutions
- (04:13) Choosing a word of the year
- (05:05) Susannah reveals her three words for 2023
- (06:31) Leah and Ofosu share their words for 2023
- (07:50) The questions to ask yourself to find your word of the year
- (10:36) How to incorporate your word while meditating
- (14:30) Susannah’s tips for choosing your word
- (17:23) Get 75% off a lifetime of personalized meditation
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji
How to cope with the holiday blues
The holidays can be a time of happiness and cheer, but not everyone experiences them this way. Ofosu and Leah talk all about the holiday blues and how they've coped with them in the past. They also share practical tips to help support you if you're managing difficult emotions, depression, or anxiety this time of year.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/WgJytEalfNU
🎧 What's in this episode:
- (01:11) Leah shares a time when the pandemic induced some holiday depression
- (02:21) Ofosu shares his experience with sadness around the holidays
- (02:58) Leah talks about travel anxiety
- (03:43) Why anticipating the holidays can be the hardest part
- (04:50) How to recognize how you're actually feeling and what you need to cope
- (05:16) Leah walks through Tara Brach’s RAIN technique
- (06:02) How the holidays have changed for Ofosu over time
- (07:40) Inspirational lyrics from Trevor Hall, Guns N' Roses, and John Mayer
- (10:11) Acknowledging the need to be loved and accepted
- (11:49) One of the fastest ways to improve your mental health
- (13:00) How to get extra help with mental health when you need it
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji
2 ways to navigate uncomfortable family gatherings with Todd Kashdan
Leah's been spending a lot of time with family during the holidays, and she's finding it difficult to balance being around so many people (and opinions) and making space for her "me time." She and Ofosu talk with psychologist Todd Kashdan about the importance of alone time, how to set expectations with others, and how to mentally prepare yourself for the influx of holiday gatherings.
📣 Share your word of the year for 2023 at https://sayhi.chat/wellbalanced
▶️ You can watch the latest episode on YouTube here: https://youtu.be/64xM4EXBekE
📚 More about Todd Kashdan: Todd is a professor of psychology and the director of the Well-Being Laboratory at George Mason University. He's a leading expert on the psychology of well-being, curiosity, mental flexibility, and social relationships, and he's passionate about translating science into practical tips to help improve our everyday lives. You can order Todd's latest book, "The Art of Insubordination," here: https://www.amazon.com/Art-Insubordination-Dissent-Defy-Effectively/dp/0593420888
🎧 More of what's in this episode:
- (00:00) Leah and Ofosu share how they feel about socializing during the holidays
- (01:52) Meet Todd Kashdan
- (02:33) Recognizing when you need space before you're overwhelmed
- (03:07) How to let others know you need "me time”
- (06:46) Preparing for conversations about tense topics
- (08:00) Tip 1 — The discomfort caveat and Julia Minson’s research
- (09:00) Tip 2 —The importance of curiosity in tough conversations
- (10:13) What it means to be a defensive pessimist
- (14:05) Final takeaways and thoughts on “permission”
- (16:08) What’s giving Todd life right now?
- (17:38) Send us your word of the year for 2023!
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji
Celebrating milestones (and one year of Well Balanced) - Bonus Episode
Ofosu and Leah reflect on their first year of recording the podcast. They discuss their favorite moments and guests from the show, and share what's next for Well Balanced.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/9QPOCTe4nEQ
📣 Leave Ofosu and Leah a voice message: https://sayhi.chat/wellbalanced
Other episodes mentioned by Leah, Ofosu, and listeners:
- Working through Anger with Tara Brach - https://youtu.be/9tMt5utDZvs
- Turning Poison into Medicine with Tara Brach - https://youtu.be/hRwvu3P5ukk
- How to Tap into Your Inner Comedian - https://link.chtbl.com/innercomedian
- How to Rhyme Your Way to Self-Compassion - https://link.chtbl.com/howtorhyme
🎧 What's in this episode:
- (00:00) One listener shares what the show means to them
- (01:27) Musings on meditation's versatility
- (02:07) Another listener shares what the show means to them
- (03:53) Ofosu quotes Maya Angelou
- (04:14) Leah's favorite moment from the show
- (07:02) Ofosu's favorite moments from the show
- (08:27) Ofosu's bonding with a guest over The Office
- (09:56) Leah's connection to Fleetwood Mac
- (10:39) Leah and Ofosu want to hear from you!
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store:https://balanceapp.sng.link/Arat1/h3qp/icji
Boosting your self-esteem with positive affirmations
Many of us are quick to notice the good qualities in our family and friends, but acknowledging what we like about ourselves might not come as naturally. Ofosu and Leah discuss why, and how positive affirmations can be a tool to help improve your self-esteem. They also share their tips for turning self-kindness into an everyday habit.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/ywYhg003ago
📚 More about Ofosu's new book: "Love Your Amazing Self" is a daily dose of self-kindness. It encourages kids to practice mindfulness and self-empowerment with lyrical verses that can be spoken, recited, or sung aloud. You can order it here: https://tinyurl.com/mt4dhbde
🎧 More of what's in this episode:
- (00:00) Ofosu and Leah compliment each other and themselves
- (02:00) How to improve your self-esteem
- (03:50) The practice of self-kindness
- (05:50) Why our thoughts become our beliefs
- (06:40) A recording of Ofosu's kids complimenting each other and themselves
- (12:00) Examples of how Ofosu and Leah use positive affirmations in their own lives
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji
Is it time to take a leap of faith?
Leah and Ofosu reflect on some big leaps of faith they've taken, from quitting their jobs to pursue their passions to having another child. They share their advice to help you take your own leap of faith, including the questions you should ask yourself before diving into the unknown.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/VaOsV-fcXeA
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji
Friendsgiving: Building your chosen family
You can choose your friends, but can you choose your family? Ofosu and Leah think so. They discuss their experiences choosing friends that have become family, the challenges of forming and maintaining these close bonds, and why it's important for your overall well-being.
This discussion comes just in time for the US Thanksgiving—and Friendsgiving—celebrations. But its message extends far beyond that, too, providing benefit for all who listen at any time.
We want to hear from you to help us celebrate one year of Well Balanced! Go to https://sayhi.chat/wellbalanced to send us a voice memo describing your favorite moment from the podcast or what it's meant to you this past year.
▶️ You can watch the latest episode on YouTube here: https://youtu.be/e19sWZx-GRE
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store:
Why meditation might not be working for you (yet)
Ofosu talks with Leah about the lessons he learned leading a mindfulness workshop with a group of formerly incarcerated persons. They discuss his biggest takeaway from the experience—that meditation should be a safe and adaptable life tool—and share tips to help you embrace meditating in your own unique way.
You can watch the latest episode on YouTube here: https://youtu.be/rATK-JtVdpA
We want to hear from you to help us celebrate one year of Well Balanced! Go to https://sayhi.chat/wellbalanced to send us a voice memo describing your favorite moment from the podcast or what it's meant to you this past year.
Further reading:
🔬 2016 study on trauma-informed mindfulness-based stress reduction for survivors of interpersonal violence
👩🔬 2021 study on mindfulness-based, trauma-informed program with veterans
📚 David Treleavan, expert in trauma-sensitive mindfulness
🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji
Turning poison into medicine with Tara Brach
Fear and anxiety can be unlikely allies, according to Tara Brach, a psychologist and leading mindfulness meditation teacher. Ofosu and Leah talk with her about how to get to the root of these difficult emotions and discover tools to come out on the other side with a sense of clarity and a desire to live more fully.
You can watch the latest episode on YouTube here: https://youtu.be/hRwvu3P5ukk
More about Tara: Tara Brach is a psychologist, meditation teacher, and the founder of the Insight Meditation Community of Washington. She’s the bestselling author of several books, including “Radical Acceptance,” “Radical Compassion,” and “Trusting the Gold.” You can learn more about Tara’s work on her website —
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:
Don't be frightened by your fears
In celebration of Halloween, Ofosu and Leah discuss the origins of the holiday and how it can be an opportunity to acknowledge what you're afraid of. They also open up about how they're facing their own fears and share practical tips for the next time your thoughts come trick-or-treating.
You can watch the episode on YouTube here: https://youtu.be/q2yYv-zxIV4
About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store:
Your brain on relationships - with Alie Caldwell
What does it mean to be close to someone? Ofosu and Leah talk with neuroscientist Alie Caldwell to answer this question and learn how our close relationships actually change our brain chemistry. They also discuss how we can use this knowledge to help strengthen our relationships and navigate conflicts.
You can watch the latest episode on YouTube here: https://youtu.be/ooprTTa5cL4
More about Alie: Alie Caldwell, PhD, is a neuroscientist, the Resident Neuroscience Expert for the award-winning brain training app Elevate (www.elevateapp.com), and the co-creator of Neurotransmissions, a successful YouTube channel. You can learn more about her work here —
https://www.youtube.com/user/neurotransmissions
— and order her book here:
https://www.neurotransmissions.science/our-book/
About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: