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

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

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

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

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

Today marks the start of Black, Indigenous, and People of Color Mental Health Month. Join us in honoring our BIPOC community members and setting an intention to care for your mental health this month and beyond. A note from Shine: If you're struggling with your mental health, know that seeking help is a strength, not a weakness. Take the first steps to get support with these resources from Mental Health America.

Each and every day is a new chance to be awe-inspired—it just takes looking closely and savoring the world around you. Today, Joy Ofodu guides you in a daily “awe” practice, helping you appreciate the things you might typically overlook. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Stress can get stuck inside our bodies, not just our minds. Today, Elisha guides you through some mindful movements to help release tension. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

When our thoughts are racing: Relaxation techniques can help us recenter and ease anxiety. Today, join Joy Ofodu for a progressive muscle relaxation technique you can use to quiet your mind, especially before bed. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Your energy will always ebb and flow—but learning its rhythms can help you be kinder to yourself and feel more in control of your day. Today, Joy Ofodu guides you in an exercise to notice the things that give and take your energy. Grab that journal! Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

You deserve to feel happiness in the present moment. Today, join Joy Ofodu in learning about the “arrival fallacy” and how to root your joy in the present moment rather than leaving it up to the future. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Your past self used to dream of something you have now in the present. Today: Let’s honor and savor all that we have in the present moment in a practice led by Joy Ofodu. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

When we’re in a moment of frustration or anxiety—a deep breath can make a huge difference. Find a space where you’re comfortable making some noise, and use this humming bee exercise to help you tune out the world and give yourself your own private sound bath. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

When we take the time to celebrate our small wins, we can shift the narrative of our days and honor our progress. Today’s practice with Joy Ofodu will help you remember that you are doing enough. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

As you move through today: Remember that you are not your anxiety. Join Joy Ofodu for a reflection to help you move through anxious moments, with a favorite Shine technique. Grab that journal! Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

“You are your home. Take care of it.” Join Joy Ofodu for a practice that embodies this affirmation, helping you tend to and prioritize your innermost self without guilt. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Feedback is an important part of growth—but when we receive feedback, it’s easy to get defensive with others or tough on ourselves. Today, join Joy Ofodu for a chance to navigate receiving feedback with care. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

“If the ocean can calm itself, so can you.” - Poet Nayyirah Waheed. Today, we look to the ocean to inspire our visualization and breath practice.  Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Some of our anxious behaviors and thoughts—rituals, rumination, or good ol’ fashioned worrying—are actually habits that we can break. Today, join Joy Ofodu to learn the RAIN technique to help you step out of worry spirals. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Instead of focusing just on your output this week, join us for a guided journaling meditation that prioritizes all the ways you can pour into *yourself.* Grab that journal! Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

We all experience loneliness sometimes. And in those moments: The best thing we can do is respond to ourselves with care and compassion. Today, join Joy Ofodu for a visualization focused on being a friend to yourself. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

When our days get busy: Building in self-care “microbreaks” can help us feel restored and recharged. Today, join Joy Ofodu today in visualizing what microbreaks can look like in your day-to-day life. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Mindfulness techniques offer us so much, but nothing is more important than paying attention to what your body needs. Today, we practice self-directed breathwork to help check in with how we feel and care for ourselves. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Hope can feel like wishful thinking—but studies show it’s the first step in making positive change. Today, Joy Ofodu guides you in a meditation to reconnect and rebuild your sense of hope. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

The amazing power of gratitude: It can shift us from a negative emotional place to a more positive one. Today, Joy Ofodu guides you in writing a gratitude letter, either to someone you care about—or yourself! Grab that journal! Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

We always have the power to send love to others and ourselves—we just have to choose to activate it. Today, join Joy Ofodu for loving-kindness meditation, also known as “metta,” to help you send and feel more love. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

We often overlook the moments of ease in our day—but savoring them can help us feel more at peace. Today, join Joy Ofodu for a practice in feeling present and safe. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

To kick off Pride Month: We’re passing the Daily Shine mic to Jamila Reddy, one of our favorite Shine meditation hosts. Join Jamila in reflecting on the love you deserve and cultivating that energy within you. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

With a new month around the corner: It's time to savor the fresh start ahead of you. Join Joy Ofodu in an exercise to create new beginnings, rooted in gratitude. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Checking in with yourself can feel scary, but it’s key to knowing what you need. Join Joy Ofodu for an exercise to help you prioritize compassionate check-ins. Grab that journal! Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

You deserve to fully listen to yourself—and your needs. Today, join Joy Ofodu for an exercise focused on letting go of self-judgment and listening with an open heart. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Prioritizing rest is a foundational part of self-care. Today, join Joy Ofodu for a quick practice that can help you press pause and recharge. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

When our minds get caught up in stress or worry, pairing our breaths with mantras can help us get grounded in the present moment again. Today, we’ll practice this together. Written by Stephanie Simpson. Voiced by Elisha Mudly. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

When we put pressure on ourselves to fix everything, it’s easy to feel overwhelmed or stressed. Today, Joy helps you mindfully connect with your compassion and honor your capacity to care. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

You’re evolving into a new person every day—and the stories you tell yourself should reflect that. Today, join Joy for an exercise to check in with the stories you tell yourself.  Grab that journal! Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Today is Shine’s fourth annual #NationalMentalHealthBreak! Because you deserve time to step away and care for your mental health. Listen to today’s Daily Shine for a mental health break meditation with Joy Ofodu. Then: Share with us how you're prioritizing yourself today with #NationalMentalHealthBreak. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

The outlook you have on your day can actually change how your day goes. Today, Joy Ofodu helps you check-in with your outlook and shift to a more positive mindset. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

It's time for a midweek check-in! No matter how you're feeling, it's always worthwhile to practice grounding and soothing yourself through mindfulness. That way, you can better connect to the present when you feel anxious or fearful. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

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

The next time you’re feeling unmotivated, what if you greeted yourself with kindness instead of criticism? Today, Joy Ofodu helps you reflect on what you want to accomplish this week and how you can grow your motivation with compassion. Grab that journal! In honor of Mental Health Month, join us for our very first live recording of the Friends with Mental Health Benefits podcast on Wednesday, May 18th at 12 PM EST. To kick off Shine’s fourth annual National Mental Health Break campaign, Shine's co-founder Marah Lidey will be joined by Jor-El Caraballo, a therapist and the co-founder of Viva Wellness, for a conversation about advocating for your mental health at work. Head to theshineapp.com/RSVP to claim your spot for this free, live event. Hurry — spots are limited to the first 1,000 people who RSVP.

It’s easy for staying informed to turn into doomscrolling—and it’s a habit that can spike our anxiety and stress. Join Joy Ofodu for a centering exercise to help you pause with intention and remember to check in with your body while you’re consuming the news. In honor of Mental Health Month, join us for our very first live recording of the Friends with Mental Health Benefits podcast on Wednesday, May 18th at 12 PM EST. To kick off Shine’s fourth annual National Mental Health Break campaign, Shine's co-founder Marah Lidey will be joined by Jor-El Caraballo, a therapist and the co-founder of Viva Wellness, for a conversation about advocating for your mental health at work. Head to theshineapp.com/RSVP to claim your spot for this free, live event. Hurry — spots are limited to the first 1,000 people who RSVP.

Taking a moment to reflect before we say “yes” can help us set better boundaries and practice self-care. Join Joy Ofodu for today’s exercise in learning to use your breath and check-in before your next “yes.” In honor of Mental Health Month, join us for our very first live recording of the Friends with Mental Health Benefits podcast on Wednesday, May 18th at 12 PM EST. To kick off Shine’s fourth annual National Mental Health Break campaign, Shine's co-founder Marah Lidey will be joined by Jor-El Caraballo, a therapist and the co-founder of Viva Wellness, for a conversation about advocating for your mental health at work. Head to theshineapp.com/RSVP to claim your spot for this free, live event. Hurry — spots are limited to the first 1,000 people who RSVP.

When things go wrong and we start to panic, we can soothe ourselves by simply changing our breath. Today, we dive into a breath practice to help us return to a place of peace in those moments. In honor of Mental Health Month, join us for our very first live recording of the Friends with Mental Health Benefits podcast on Wednesday, May 18th at 12 PM EST. To kick off Shine’s fourth annual National Mental Health Break campaign, Shine's co-founder Marah Lidey will be joined by Jor-El Caraballo, a therapist and the co-founder of Viva Wellness, for a conversation about advocating for your mental health at work. Head to theshineapp.com/RSVP to claim your spot for this free, live event. Hurry — spots are limited to the first 1,000 people who RSVP.

We all need help sometimes—but asking for it can feel tough. Today, Joy Ofodu guides you through an exercise to help you get specific about the help you need and how to ask for it. In honor of Mental Health Month, join us for our very first live recording of the Friends with Mental Health Benefits podcast on Wednesday, May 18th at 12 PM EST. To kick off Shine’s fourth annual National Mental Health Break campaign, Shine's co-founder Marah Lidey will be joined by Jor-El Caraballo, a therapist and the co-founder of Viva Wellness, for a conversation about advocating for your mental health at work. Head to theshineapp.com/RSVP to claim your spot for this free, live event. Hurry — spots are limited to the first 1,000 people who RSVP.

Deciding how to nourish our body and minds can be an obstacle to self-care—but you can use the BACE framework to create your self-care toolkit. Join Joy Ofodu today to learn more. Grab that journal! Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

When there’s so much to do/watch/read all the time, we can forget to give ourselves permission to slow down. Today, Joy Ofodu will guide you in a visualization to help you take your foot off the gas pedal and let yourself simply be. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

To say “yes” to ourselves and self-care, we often need to say “no” to others—and trust they’ll understand. Today, Joy Ofodu guides you in a visualization to practice saying no as an act of self-care. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Our childhood wonder, curiosity, and imagination are still inside of us. Tap into your childlike side with some playful breathing exercises. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Intentions are a great way to find control amidst uncertainty—especially if they’re rooted in self-compassion. Join Joy Ofodu for a visualization exercise to find your intention for today. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Affirmations can help us tap into a sense of self-love and feel more grounded. Today, Joy Ofodu leads you through some of our favorite self-love affirmations and helps you create some of your own. Grab your journal! Shine has a new podcast—introducing: Friends with Mental Health Benefits From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders. Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized. Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

You are always connected—and through care, love, and compassion, you enrich the lives of community members around you. Join Joy Ofodu in a visualization to help you reflect on your impact. Shine has a new podcast—introducing: Friends with Mental Health Benefits From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders. Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized. Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Our thoughts do not control or define us—even the uncomfortable ones. Today, join Joy Ofodu in an exercise to acknowledge and move through the sticky, negative thoughts that might impact our day-to-day lives. Shine has a new podcast—introducing: Friends with Mental Health Benefits From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders. Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized. Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Even in moments of stress, we can connect to ourselves with the power of our breath. In this meditation, you'll practice breathwork exercises that connect you with yourself on a deeper level and strengthen your concentration. Shine has a new podcast—introducing: Friends with Mental Health Benefits From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders. Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized. Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

When you try to stay curious about your feelings, you can learn a lot about what they have to say. Join Joy Ofodu in an exercise to help you build up your emotional immunity today. Shine has a new podcast—introducing: Friends with Mental Health Benefits From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders. Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized. Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Your truest self is a gift to the world—but it can be hard to choose authenticity in the face of pressure. Today, Joy Ofodu will guide you through a journaling exercise to practice the ways you can flex your authentic self. Grab that journal! Shine has a new podcast—introducing: Friends with Mental Health Benefits From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders. Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized. Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

When things don’t go our way, or we feel disappointed in ourselves, we can learn to ease up instead of buckle down. Join Joy Ofodu for a visualization exercise to help you do just that. Shine has a new podcast—introducing: Friends with Mental Health Benefits From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders. Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized. Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Your energy will always ebb and flow—and noticing its rhythms can help you prevent stress and burnout. Join Joy Ofodu for a guided reflection to help you check in with your energy and patch up any leaks that you may be experiencing. Shine has a new podcast—introducing: Friends with Mental Health Benefits From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders. Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized. Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

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

When things feel tough: Acceptance can actually help you find your next best step. Today, Joy Ofodu breaks down the difference between acceptance and approval—and offers you an exercise to accept how your mind and body are showing up today. Shine has a new podcast—introducing: Friends with Mental Health Benefits From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders. Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized. Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

When switching from weekend to Monday mode feels tough: A moment of reflection can help. Today, Joy Ofodu guides you through three questions to help you attach to your week and reclaim your focus. Grab that journal! Shine has a new podcast—introducing: Friends with Mental Health BenefitsFrom the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders. Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized. Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

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

Your best changes from day-to-day—and that’s OK. Today, join Joy Ofodu for a self-compassion practice, focused on embracing what your best looks like today, even if it’s not giving your all. Shine has a new podcast—introducing: Friends with Mental Health Benefits From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders. Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized. Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

When we greet our inner critic with curiosity, we can take away some of its power. Today, Joy Ofodu guides us through an exercise to question our inner voice when it feels out of our control or overwhelming. Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

Even when we can't physically travel as freely as usual, we always have the power of our minds to transport and soothe us. Today's meditation helps you practice self-soothing by mentally visiting your favorite place. Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

Reflecting on our purpose can bring us balance and delight—but where do you start? Joy Ofodu guides us through a practice that helps us tap into ikigai, a Japanese concept rooted in purpose. Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

When your emotions feel overwhelming, there’s power in knowing what practices can help you find peace. Today, join Joy Ofodu for a journaling exercise that will help you find comfort in moments of big feelings. Grab that journal! Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

You are worth celebrating—yep, you! On today’s Daily Shine, Joy Ofodu helps you treat yourself to a celebration with a visualization exercise. Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

Having tough conversations can be uncomfortable, but when we lead with compassionate directness, we can be reminded of the power of advocating for our needs. Today, Joy Ofodu guides you through a visualization of what compassionate directness might look like in practice. Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

Our bodies have used sound and chanting for generations to create a sense of peace and balance. Today, we meditate with sound to get us in a place of harmony for the day. If you can: Practice somewhere you can make noise! Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

You deserve to find the good in your day. Today’s Daily Shine exercise with Joy Ofodu is all about finding what’s going well in your day-to-day—and it’s a technique you can turn to when things feel tough. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Your joy is a powerful force and a source of hopefulness during hard times.  Today, join Jamila Reddy for a moment to connect with the joy that lives within you. Grab that journal! And for more: Tune in to Jamila’s new self-care course, Reclaim Your Joy. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Your small habits have a lot more power than you think. Join Joy Ofodu for an exercise to explore your “keystone habits” and use them to build better days. Join us for a collective mental health break on May 20, 2022. We’ve made it easier for companies to support their team’s mental health with National Mental Health Break, an annual program from Shine at Work during Mental Health Month in May. Head to NationalMentalHealthBreak.com, to share your HR team’s info and we’ll educate them on how mental health breaks are good for business and give them the tools and resources to launch a collective mental health break at your workplace this Mental Health Month.

When we take time to look back at the moments that shaped us, we’re giving ourselves the tools to imagine a future based on our current needs. Join Joy Ofodu in an end-of-the-month reflection today. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

When you’re feeling drained—mentally, physically, or emotionally—it becomes harder to show up for others. And even more importantly: Harder to show up for yourself. Today, we try a breathing and body scan exercise to help you fill up your own cup. Written by Stephanie Simpson. Voiced by Elisha Mudly. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Your worth isn’t rooted in your productivity or output. In today’s Daily Shine, Joy Ofodu will guide you through an exercise to replace feelings of productivity guilt with acceptance. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

It’s human to focus on the negative—but with effort and intention, we can fight that bias. In today’s Daily Shine, Joy Ofodu leads you through a guided journaling exercise to reflect on the positives in your life. Grab that journal! Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Every great change starts with people taking up space and having the courage to imagine a better future. Today, join Joy Ofodu for a visualization exercise where we’ll imagine a better world, together. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

You deserve the same love and care you give to others. Today, join Joy Ofodu for a visualization exercise, rooted in gratitude. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Our days tend to overwhelm us with a constant stream of information and things to process. But today, we're giving ourselves a break by focusing on just one thing. Elisha guides you in a grounding sensory practice. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

There is so much around us that is unknown, but one thing is certain: You can trust yourself to get through whatever comes next. In today’s Daily Shine, Joy Ofodu will help you lean on self-trust in the face of uncertainty. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

“When you don’t slow down by choice, your body can make you slow down by force.” Today, Joy reflects on these powerful words by therapist Katrina Leggins (@knicolewriting) with a guided journaling exercise, all about noticing if you’re inching towards burnout. Grab your journal! Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Your experiences and emotions are valid—but you are so much more than just one or two things. Today, join Joy Ofodu in a visualization exercise to help you release the specific labels you give yourself and start to embrace your whole self. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

“Luck” often feels out of our control—but you can take small steps to create your own luck and the opportunities you want. Today, Joy Ofodu helps you recognize your power to create the “lucky” moments you seek. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

We often put pressure on ourselves to feel “all better” right away. But what if we focused instead on just feeling a little bit better first? Today, we experiment with the Kaizen “1% Better” principle as a way to support our own self-care and healing. Written by Stephanie Simpson. Voiced by Elisha Mudly. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Sometimes, it can be hard to trust your journey—especially when comparison sneaks in. Today, join Joy Ofodu for an exercise to shake off your inner critic and lean into self-compassion and celebration. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Our self-talk can change the way we think, feel, and act—and saying it out loud can make it even more beneficial. Today, join Joy Ofodu for a positive self-talk practice. Grab your journal! Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Your emotions are valid—and accepting and sharing them can help you heal in powerful ways. Today, Joy Ofodu will guide you through an exercise to express how you feel. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

It turns out, our love of throwbacks have the power to ease anxiety and loneliness. Today, Joy Ofodu walks you through a “reflective nostalgia” visualization exercise to bring joy from the past into your present day. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

You can handle this day exactly as it is. Today, we tap into our body's wisdom and resilience with a hand-on-heart meditation to calm our stress from within. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

When our motivation feels missing: Sometimes just committing to *trying* is enough. Today, join Joy Ofodu for a Daily Shine practice that will help you visualize taking a small step forward. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Boundaries help us show up *and* protect our energy. Today, join Joy Ofodu in a guided journaling exercise to help you pinpoint a boundary that will serve you this week. Grab that journal! Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

You are worthy of respect, exactly as you are. Today, Joy Ofodu leads you through a series of affirmations to remind you of your worth and what you deserve. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

To-do lists often come with big feelings, but when we name those feelings, we can open ourselves up to healing in new ways. Today, join Joy Ofodu in a practice to help you greet moments of procrastination with compassion. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Finding a childlike state of wonder and awe can help improve our mood, make us feel more connected, and so much more. With today’s practice, we’ll tap into the awe-inspiring things that surround you. Written by Stephanie Simpson. Voiced by Elisha Mudly. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

It’s human to have moments of brain fog—especially if you’re under lots of stress. Today, join Joy Ofodu for an exercise to help you recharge when your mind feels foggy. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

If fear is your go-to mindset in the face of uncertainty—you’re not alone. But you have the power to choose hope too. Today, Joy Ofodu offers a metaphor and journaling exercise to help you tap into your hope. Grab that journal!  Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Studies show that when we end our days savoring what we’ve accomplished, it can help us feel happier and more motivated. Today, join Joy Ofodu in reflecting on what’s on your “done list” and celebrating yourself. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

Self-care isn’t just for our feel-good emotions—it can be helpful when stress and anger appear too. Today, join Joy Ofodu for a “meta-moment” meditation and visualization to help you shift your approach to feeling angry. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

Today, we explore the importance of creating rituals to reflect and rest. Join us for a 360 breathing exercise. Written by Stephanie Simpson. Voiced by Elisha Mudly. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

When it comes to your goals: Your progress will ebb and flow—and that’s OK. Today, join Joy Ofodu for a self-compassion meditation to help you extend patience and care to yourself, wherever you are on your journey. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

Your energy varies throughout the day—and knowing what “zaps” it and what “saps” it can help you care for yourself. Today, join Joy Ofodu for a guided journaling exercise to explore how the week ahead will impact your energy. Grab your journal! Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

We all might come from different experiences and identities, but we can still choose compassion for ourselves and the people around us. Join Joy to learn how to show compassion for those within your community with a loving-kindness visualization exercise. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

Being human means making mistakes—and learning to apologize. In today’s exercise, Joy will guide you through the three steps to an effective apology and how to treat yourself with compassion when you make mistakes. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

What if you spoke to your feelings of fear and anxiety with love? In this visualization practice, Elisha helps you reframe your anxiety and greet it with compassion Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

Your strengths deserve a shout-out—especially if your brain is focusing on your weaknesses instead. Today, join Joy for a research-backed exercise that will help you start the day feeling empowered. Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

Happy Valentine’s Day! Today, we're celebrating your most important relationship: The one with yourself. In this practice, Joy will guide you through writing a heartfelt message to yourself. Grab your journal! Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Joy is a feeling you can cultivate and amplify. Today, Joy Ofodu guides you through an exercise to help you tap into “appreciative joy” on the days you need an extra boost. Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

When your motivation feels missing: Switching from an “I have to do this” to an “I get to do this” mindset can help. Today, Joy Ofodu explains the two types of motivation and how you can cultivate motivation from within when you need a boost. Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Mistakes are useful for growth and understanding, but they can often be the source of self-criticism. Today, join Elisha for a visualization that will help you reframe a mistake as a moment of growth, directing compassion and forgiveness to yourself. Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Loneliness is a signal that you care about connection—and you’re not alone in feeling it. Join Joy Ofodu in this visualization exercise to help you reconnect with the people and world around you. Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Gratitude helps us feel seen and connected—and it’s a huge boost for our mental health. Today, Joy Ofodu guides you through a journaling exercise where you’ll write a gratitude note to someone you care about and *yourself.*  Grab that journal! Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

You deserve to feel happiness in the present moment. Today, join Joy Ofodu in learning about the “arrival fallacy” and how to root your joy in the present moment rather than leaving it up to the future. Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

It’s estimated we make 35,000 decisions each day—and when we want all of them to be perfect, it can be extra draining. Today, Joy Ofodu shares a mindfulness exercise to help you combat decision fatigue with making more Mostly Fine Decisions. Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Our nervous systems are key in the conversation between mental and physical wellness. Today, Elisha teaches you how to use deep belly breathing as a tool to stimulate the vagus nerve and calm your body’s stress response. Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

When we focus on perfectionism, we lose the joy that comes from letting ourselves simply be a beginner. Today, Joy Ofodu shares the Buddhist concept of “shoshin” and helps you practice your beginner’s mindset. Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

When we hold an endless to-do list in our heads: It can create a lot of extra stress. Today, join Joy Ofodu for a “brain dump” exercise—getting those tasks out of your head and onto paper so you can breathe a little easier. Grab that journal! Last chance: Head to theshineapp.com/2022  to get 50% off your first year of Shine Premium before this offer ends on January 31 at 11:59 PM.

What moments shaped you this month? Before January ends, take a moment to reflect on your goals, wins, and learnings from the month with Joy Ofodu. Last chance: Head to theshineapp.com/2022  to get 50% off your first year of Shine Premium before this offer ends on January 31 at 11:59 PM.

You can create your own joy—even when things feel stressful. Today, Joy Ofodu guides you through a 3-step process to tapping into happiness as a means of self-care. Last chance: Head to theshineapp.com/2022 to get 50% off your first year of Shine Premium before this offer ends on January 31 at 11:59 PM.

Your body can carry stress—but it can also help you release it too. Today's meditation is a progressive muscle relaxation technique that's research-backed for lowering levels of stress and helping ground ourselves in our bodies. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium.  Head to theshineapp.com/2022 to redeem this offer and upgrade before Jan 27th to join this month's workshop with your Daily Shine host, Joy and and meditation host Jamila Reddy.

We’re not built to focus all day long—and when we accept that, we can work smarter and with more self-compassion. Today, Joy Ofodu helps you explore your three daily energy zones: A peak, a trough, and a recovery period. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead.  For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer and upgrade before Jan 27th to join this month's workshop with your Daily Shine host, Joy and and meditation host Jamila Reddy.

Laughter is a form of self-care—and you deserve to savor the moments of levity in your life. Today, join Joy Ofodu for an exercise called “Three Funny Things.” It’s all about savoring what makes you smile. Grab that journal! This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead.  For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer and upgrade before Jan 27th to join this month's workshop with your Daily Shine host, Joy and and meditation host Jamila Reddy.

“You are your home. Take care of it.” Join Joy Ofodu for a practice that embodies this affirmation, helping you tend to and prioritize your innermost self without guilt. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer and upgrade before Jan 27th to join this month's workshop with your Daily Shine host, Joy and and meditation host Jamila Reddy.

When we greet our anxiety with curiosity, we can slow down worry spirals and come back to the present moment. Today, Joy Ofodu teaches us about the two kinds of curiosity and an easy exercise by neuroscientist Dr. Judson Brewer that you can try the next time you’re anxious. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer and upgrade before Jan 27th to join this month's workshop with your Daily Shine host, Joy and and meditation host Jamila Reddy.

Taking time to move or exercise can feel like a big task—but there are small ways to bring mindful movement into your routine. Today, join Elisha for a breath and movement practice to release stress. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer and upgrade before Jan 27th to join this month's workshop with your Daily Shine host, Joy and and meditation host Jamila Reddy.

Asking for help is a strength—not a weakness. In fact: It empowers us and the person we’re asking. Join Joy Ofodu today for an exercise to gain some perspective and choose how you want to ask for help. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

What you do today can help you feel supported tomorrow. Today, Joy Ofodu takes you through an exercise all about “future you care” and the little things you can do today to make tomorrow easier. Grab that journal! This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

We all experience loneliness sometimes. And in those moments: The best thing we can do is respond to ourselves with care and compassion. Today, join Joy Ofodu for a visualization focused on being a friend to yourself. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

When we have a feeling about our feelings, it’s called a meta-emotion—and it’s a human response that happens all the time. Today, join Joy Ofodu for a practice to release judgment around your emotional self. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Grounding is a practice that can bring you back to the here and now. Today, we’ll practice a grounding technique called 5-4-3-2-1. Written by Stephanie Simpson. Voiced by Elisha Mudly. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Distractions are a natural part of being human—but the way we react to them can teach us a lot about focus and compassion. Join Joy Ofodu today for an exercise to practice staying in focus mode. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

The words you speak—and hear—can have an impact on how you move through your day. Today, join Joy Ofodu in making time to flip the script and choose words rooted in self-kindness. Grab that journal! This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

We always have the power to send love to others and ourselves—we just have to choose to activate it. Today, join Joy Ofodu for loving-kindness meditation, also known as “metta,” to help you send and feel more love. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

When we’re going after a goal, we get to choose if the voice in our heads is a coach or a critic. Today, join Joy Ofodu for a practice that’ll help you create a more compassionate relationship with yourself as you take a leap into the unknown. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

New Year’s can often be filled with ambiguous or complicated feelings. Today, join Elisha in a practice to help you meet yourself where you are today, with self-compassion and authenticity. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Accepting what we can’t control is an act of control itself—and it frees us up to focus on what’s in our power. Today, join Joy Ofodu for an exercise to release what’s out of your control and feel more empowered to tackle what is. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

It’s a new year—and you deserve to prioritize joy this year. Today, join our new Daily Shine host Joy Ofodu for a practice focused on what brings you joy and how to build more of those moments into your day. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Gratitude creates an abundance of goodness in our lives—and it’s worth grounding ourselves in, especially at the start of a new year. Join Jamila Reddy for this special Daily Shine practice, helping you start the new year with gratitude as the foundation for all the goodness that’s coming. This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

It’s the final day of our 2021 Reflection Week—and this last practice is all about hope. Today, Joy helps you notice the *good* things that surprised you in 2021 and gives you a hopeful mindset for 2022. Grab that journal! Don't miss our end of year sale! Get 50% off your first year of Shine Premium and make 2022 your year of growth and care. Invest in a Shine Premium membership today and be the first to get new daily meditations from Joy, weekly courses, and monthly community workshops to help you commit to self-care every day this year. Head to theshineapp.com/joy to redeem this offer. Hurry— this offer ends December 31.

Letting go of what doesn't serve us makes space for the things that do. In today’s Reflection Week practice, Joy helps you explore what you can release before 2022 begins. Grab that journal! Don't miss our end of year sale! Get 50% off your first year of Shine Premium and make 2022 your year of growth and care. Invest in a Shine Premium membership today and be the first to get new daily meditations from Joy, weekly courses, and monthly community workshops to help you commit to self-care every day this year. Head to theshineapp.com/joy to redeem this offer. Hurry— this offer ends December 31.

You showed up for yourself and others this year—even when it felt hard to do. For day three of our 2021 Reflection Week, join Joy in reflecting on your moments of resilience in the past year. Grab that journal! Don't miss our end of year sale! Get 50% off your first year of Shine Premium and make 2022 your year of growth and care. Invest in a Shine Premium membership today and be the first to get new daily meditations from Joy, weekly courses, and monthly community workshops to help you commit to self-care every day this year. Head to theshineapp.com/joy to redeem this offer. Hurry— this offer ends December 31.

Your needs matter—and you learned a lot about them over the past 12 months. Join Joy for day two of our 2021 Reflection Week by asking: What did you learn you need this year? Grab that journal! Don't miss our end of year sale! Get 50% off your first year of Shine Premium and make 2022 your year of growth and care.Invest in a Shine Premium membership today and be the first to get new daily meditations from Joy, weekly courses, and monthly community workshops to help you commit to self-care every day this year.Head to theshineapp.com/joy to redeem this offer. Hurry— this offer ends December 31.

2021 is coming to a close—and you deserve to look back on all your growth from the past year. Join Joy Ofodu as we kick off Reflection Week 2021. We’ll start by celebrating your small wins. Grab that journal! Don't miss our end of year sale! Get 50% off your first year of Shine Premium and make 2022 your year of growth and care. Invest in a Shine Premium membership today and be the first to get new daily meditations from Joy, weekly courses, and monthly community workshops to help you commit to self-care every day this year. Head to theshineapp.com/joy to redeem this offer. Hurry— this offer ends December 31.

You are brave and courageous—and there are small ways you prove this every day. Join Joy Ofodu for a meditation to savor your small acts of bravery and take pride in your courage. Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

We often forget that we can give the words we need to hear back to ourselves. Today, we practice doing just that to self-soothe. Voiced by Mel Chanté. Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Tapping is a meditation technique that is closely related to acupressure. By tapping on certain points of our body, we can release feelings of stress or shame and shift our mood. Join us for a beginner’s tapping exercise today. Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

What if instead of envy or comparison, we leaned into joy when we see other people succeeding? Today’s meditation explores the concept of Muditā—a Pāli/Sanskrit word that’s all about experiencing vicarious joy. Voiced by Mel Chanté. Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

As 2021 comes to a close: We're revisiting your favorite Daily Shine episodes from the year. Today, we focus on a series of questions to help you find peace in moments of anxiety, anger, or sadness so that you can re-engage with the world with kindness and joy. Voiced by Mel Chanté. Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

When we’re not feeling productive or motivated: Self-compassion is key. Today, we’ll practice being kind to our progress, even when we feel like we miss the mark. Written by Tiana Brawley, M.S.W. Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Even when you’re busy: You deserve to go slow and savor parts of your day. Today’s visualization with Joy Ofodu will help you slow down and give yourself permission to take your foot off the gas. Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

When confronted with change, often our instinct is to resist or deny it. But change is a necessary part of growth. Today, we reflect on the intention: “I will breathe through change.” Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Worrying can feel similar to planning—but there are key differences. In today’s meditation, we’ll work on interrupting cycles of worry and shifting into mindful action instead. Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

You are constantly evolving—and the way you define yourself deserves to as well.  Today, join Joy Ofodu to explore how you define yourself and the parts of your story you might want to re-write. Grab that journal! Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

We're quick to empathize with other people, but sometimes it can be hard to do it with ourselves. Today's meditation is a practice in observing and honoring your emotions through self-empathy. Voiced by Mel Chanté. Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

You’re capable of tackling that task you’re avoiding. Today, join Joy Ofodu for a visualization to help you turn avoidance and procrastination into action. Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Our physical environment has a huge impact on our mental health. Notice the impact certain colors have on your psyche and use them as a tool for your self-care. Today's breathing meditation helps you practice. Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

When we’re facing a challenge: Focusing on our growth can help us move forward with kindness and self-forgiveness. Today, Mel leads us through a meditation to help us see our growth as a silver lining. Voiced by Mel Chanté. Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

With today’s meditation, we’ll look for opportunities to be vulnerable—with ourselves and others. Grab that journal! Voiced by Mel Chanté. Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

It’s easy to have feelings about our feelings—especially those of guilt or shame. But you deserve to greet all your emotions with kindness. Give yourself permission to feel all of your valid, human emotions with today's meditation. Voiced by Mel Chanté. Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry—this offer ends December 3rd!

When our days start to feel repetitive: We can shift our mindset to cultivate a sense of newness and boost our mood. Today, we dive into a meditation practice designed to help us practice seeing our lives in a new light. Voiced by Mel Chanté. Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Deep breathing exercises are not only a great way to release stress and anxiety, but are also an effective way to recover from being sick, including COVID-19 and other respiratory illnesses. Join us for a few beginner’s deep breathing exercises today. Written by Stephanie Simpson. Voiced by Elisha Mudly. Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Each person is on their own journey through life, so it’s important to release ourselves from the pressure of “keeping up” with others. In today’s meditation, remind yourself that you're already enough. Voiced by Mel Chanté. Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Instead of aiming for “perfect balance” each week, what if we focused on simply feeling steady? In this practice, explore what “steady” means for you this week. Grab that journal! Voiced by Mel Chanté. Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

We are strong together. Join Mel for a meditation on community care, exploring how you can use your time and energy to show up for the people in your life. Voiced by Mel Chanté. Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Today, we're celebrating Thanksgiving and counting our blessings with a gratitude practice. Join Mel for a gratitude exercise to help us brainstorm the things you’re thankful for. Voiced by Mel Chanté. Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

“If the ocean can calm itself, so can you.” - Poet Nayyirah Waheed. Today, we look to the ocean to inspire our visualization and breath practice. Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

When having tough conversations, it's helpful to speak with compassionate directness—balancing clarity with kindness. In today’s exercise, we’ll explore what speaking with both honesty and understanding means to you. Voiced by Mel Chanté. Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

We all go through moments of feeling stuck. With today’s meditation, learn how to extend compassion to yourself when your next step is unclear and an exercise to find your way forward. Grab that journal! Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

A “third space” is a mental or physical space that you can use to create a transition between work or home life. In today’s meditation, we use a visualization to help us create this psychological “buffer” for ourselves. Voiced by Mel Chanté. Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Our brains have a tendency to ruminate on problems and over complicate them—especially when we’re feeling stressed. Today, join us for a practice in asking ourselves: What would this look like if it were easy? Voiced by Mel Chanté. Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Though sleep is one form of rest, there are 6 other forms that support your whole being. Today, we explore ways to create mini moments of rest throughout your day. Written by Stephanie Simpson. Voiced by Elisha Mudly Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

We all have different ways of working towards our goals, but it’s important to manage our energy to guard against burnout. In today’s meditation, we set guardrails to keep us moving forward without exhausting ourselves. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Life's lessons have a way of revisiting us—and that’s OK. Our growth isn’t linear. Join Mel for a reflection on how your past self can help your present self navigate life with compassion and grace. Grab that journal! Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

It’s human to make mistakes or perform at less than our full potential. Today, we practice extending ourselves grace and releasing feelings of shame. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

When change or uncertainty have us feeling stuck: Taking a moment to pause and breathe can help you find the energy to move forward. Join Mel for a visualization practice focused on your favorite place in nature. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

When we’re focused on the world around us, it’s easy to feel disconnected from our own physical selves. Today, join us for a body scan exercise to help us get back in touch with our bodies and send our breath where it matters most. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

When you own your “yes,” you can better own your boundaries. Today's meditation will help you learn to reflect and take a deep breath before saying yes to something with a ‘3-Second Yes. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Having needs doesn’t make you needy—it makes you human. Today, join Mel for an exercise to recognize and celebrate your needs. Grab that journal! Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Whatever happened today or this week: You have the power to end things on a high note. Today, we use the “peak-end rule” to finish the week on a joyful note that will boost your mood. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

We all have different ways we prefer to relax and de-stress—and mental health languages can help you understand what you need. Join Mel for a practice to walk through four different mental health languages and practice them to see what's best for you. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

When things go wrong and we start to panic, we can soothe ourselves by simply changing our breath. Today, we dive into a breath practice to help us return to a place of peace in those moments. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

When our days start to feel repetitive: We can shift our mindset to cultivate a sense of newness and boost our mood. Today, we dive into a meditation practice designed to help us practice seeing our lives in a new light. Voiced by Mel Chanté. Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

As the holiday season approaches: It’s the perfect time to reflect on your boundaries and how you’re caring for your energy. Join Jamila Reddy for a meditation on the value of boundaries and an exercise to give yourself permission to set them. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Gratitude is key to our physical and mental wellbeing—but it takes practice to make it a part of our everyday. Today, join Mel for a journaling exercise to show gratitude to your present, past, and future self. Grab that journal! Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

You are brave and courageous—and there are small ways you prove this every day. Join Joy Ofodu for a meditation to savor your small acts of bravery and take pride in your courage. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

We often forget that we can give the words we need to hear back to ourselves. Today, we practice doing just that to self-soothe. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Sound is a powerful tool that can affect our body and mind. Join us for a music meditation for deep focus and relaxation. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

When we care about something deeply, we can get stuck by our own focus on perfection. Aiming for “good enough” can help us release ourselves from perfection and move forward with our goals. Join Joy Ofodu for a visualization exercise to put that mindset shift into practice. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

If you feel like your group chats have turned to crickets: You’re not alone. Today, we reflect on “repotting” our relationships and finding new ways to connect with the people we care about. Grab that journal! Written by Stephanie Simpson. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Change is a natural part of life—including change within ourselves. Today’s meditation, inspired by @alexelle, will help you remember: It’s OK to outgrow older versions of yourself. Written by Stephanie Simpson. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

It’s easy to put off celebrating ourselves—but you have small wins *daily* that deserve props. Join Joy Ofodu for today’s meditation, all about savoring and celebrating the progress you’re making. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

As much as our emotions move us, we are always anchored with gravity. Today, check in with yourself and notice the power of feeling stillness inside and out. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Allowing yourself to be a beginner can inject a lot of the joy and fun back into new experiences. Today we explore the concept of a “beginner’s mindset” and reflect on how we might incorporate that into our lives. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

When life gets stressful, it can be hard to prioritize our wellbeing. Today, artist and storyteller Joy Ofodu takes over the Daily Shine and leads us through an affirmation journaling exercise to remind us that self-care isn't selfish. Grab that journal! Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Society often tells us that our worth is tied up with what we do or how much we accomplish. But each of us is worthy just by virtue of being ourselves. Today, Mel leads us through a meditation to release productivity guilt and remember our inherent value. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

We’re a society of multitaskers—and while it’s sometimes helpful, it’s a stress relief for our minds when we focus on just one thing at a time. Today, we practice quieting our multitasking minds and focusing on the present moment. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Today we're cultivating the calm and emotional balance we need. Elisha guides us through a qigong practice that connects the body, breath, and mind. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

When we’re in a stressful situation: We all need different kinds of support. In today’s meditation, Mel helps you ask “Do I need empathy or strategy?” so you can better show up for yourself and others. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

You’re not the same person you were yesterday—and that’s a beautiful thing. Join Jamila for this guided journaling meditation, where you’ll reflect on all you have to gain by meeting your most authentic self. Grab that journal! Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

We often put joy on the back-burner, but it’s a feeling that can nourish and strengthen us—especially in challenging times. Join Mel for a breathing exercise to rediscover and savor the joy that lives inside of you. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

We thrive on certainty—but you’re more equipped to handle uncertainty than you think. Today, we dive into a meditation practice that helps us cultivate a sense of inner strength and calm from within, no matter what's going on around us. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

When anxiety creeps into your day, you always have the power to step out of it with your body and breath. Today's meditation is a progressive muscle relaxation technique that's research-backed for lowering levels of stress and helping ground ourselves in our bodies. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

You deserve care and support in all areas of your life. Today’s meditation with Mel will help you explore four key areas of your life where you can prioritize self-care—work, play, restoration, and me-time. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

We all carry rules about who we are and who we aren’t—and it’s never too late to question them. Today, join Mel in a reflection or journaling exercise to see if there are any rules you can release to give yourself more space to grow. Grab that journal! Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Your mind and body are the home you live in every day. Today, we explore the many “rooms” that make up who you are and how you can give them the care they deserve. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

You have more agency over your energy than you think. Through a meditative energy inventory, join Mel in finding small ways to manage your energy and scale it up or back as you need. Voiced by Mel Chante. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Today, we use geometric shapes to guide our breath and focus our mind in a guided breathwork exercise. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

It’s easy to feel like we have to do it all, every day. But there is nothing wrong with being choosy with what you commit to. Today, we’ll focus on being thoughtful and purposeful with our time using the QLPDA strategy. Grab your journal for today’s episode. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Self-love is a lifelong journey. And when we learn to appreciate and care for ourselves as a true life partner, we can have a deeper appreciation for all parts of ourselves. Today, we reflect on what self-love looks like to you. Grab that journal! Voiced by Mel Chanté. Written by Tiana Brawley, M.S.W. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Holding space means listening with compassion and empathy—and it’s a practice to support others and ourselves. Join Mel for a meditation to hold space for however you’re feeling today. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

When we release what we can’t control: We find new energy to take action where we can. Today, Mel leads a breath-focused meditation to help you let go and move forward. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Today, we use the image of the lotus flower to center our minds and focus our bodies for a breath and movement exercise. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

How you start your day can impact everything that follows, from your mood to motivation. Reflect on your “productive mood anchor” and make mornings a bright spot with this meditation. Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Feeling overwhelmed? Try turning your to-do list into a self-care list. Today, Mel helps you reframe how you're spending your time and energy. Grab your journal! Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

A good night’s sleep is vital for our bodies and minds. But stress can make it hard to quiet our minds and rest. Today, Mel walks you through a colorful meditation to calm your body and mind to help you relax. Practice today and return to it tonight. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Our time is ours to use how we please—but oftentimes, many people want a piece of it. Today, Mel guides you through an exercise to practice giving yourself the gift of “no” to set boundaries with honesty, clarity, and kindness. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

When you’re feeling drained—mentally, physically, or emotionally—it becomes harder to show up for others. And even more importantly: Harder to show up for yourself. Today, we try a breathing and body scan exercise to help you fill up your own cup. Written by Stephanie Simpson. Voiced by Elisha Mudly. Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

We often wait for big moments to feel awe and wonder—but there are small moments we can appreciate daily. Today's meditation helps you practice a shift in mindset so that you can find wonder anywhere and everywhere. Voiced by Mel Chanté Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Burnout is our body’s way of protecting us when we are experiencing acute stress or exhaustion. Today, Mel walks us through the symptoms of burnout to look out for in our own mental health, as well as how to address what might be causing them. Grab that journal! Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

When someone we know is going through a tough time, “How are you? Might not cut it. Join Mel to learn how to show compassion when checking in with someone and for a loving-kindness exercise. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

You deserve to fully savor your joy. Today, join Mel in savoring a joyful moment from your past and building moments of joy for your future. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

We always belong—and slowing down and connecting to the present moment can remind us of that. In today’s meditation, we’ll use the four elements—earth, fire, water, air—to help you find stillness and feel more connected to the world around you. Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

The world around us is constantly shifting—and so are we. Join Jamila Reddy for a meditation to honor the shifts you’re experiencing and tend to the changes you’re intentionally creating. Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Our habits guide our days—and there’s always an opportunity to build in more “constructive” habits. Today, Mel helps you reflect on your habits and create a game plan to build in a new one that serves you. Grab that journal! Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Even when we’re clear on what we want or deserve, it can be hard to give ourselves permission to go after it. Today’s visualization will help you give *yourself* permission to move forward. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

It’s easy to define ourselves by our emotions, but our emotions are experiences—not who we are. Today’s practice will help you start to treat your emotions as temporary shifts in energy. Voiced by Mel Chanté. Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Even in moments of stress, we can connect to ourselves with the power of our breath. In this meditation, you'll practice breathwork exercises that connect you with yourself on a deeper level and strengthen your concentration. Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

Our brains love to rate our days as simply “good” or “bad”—often based on our productivity. But our experience of life is more complex and fluid than that. Today, we practice honor our full selves each day. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Gratitude can have a tangible, positive impact on our mental health. Today, join us in crafting a gratitude letter to someone, even yourself, who can use some kindness, compassion, or a warm smile. Grab that journal! Written by Tiana Brawley, M.S.W. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

When we’re caught in anxious thoughts: Intentionally relaxing our bodies can help soothe our minds too. Today, join Mel for a progressive muscle relaxation technique you can use to ground yourself, especially before bed. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

You deserve to have hope, even in the face of uncertainty. Today, join us for a meditation to reconnect with what makes you hopeful. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Our childhood wonder, curiosity, and imagination are still inside of us. Tap into your childlike side with some playful breathing exercises. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Nature isn't just healing—it can teach us lessons in patience, kindness, and empathy. Mel guides us through a meditation to reflect on how we can nourish ourselves in whatever season of life we are in today. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Our values are a compass for our actions—and we can ask ourselves “Why?” to uncover them. Join Mel for a guided journaling meditation to discover your core values. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Something you have today is what you used to dream about. Today, we practice savoring the present together. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Negative thoughts are part of being human–but we can learn tools to help us prevent them from spiraling. Today, Mel walks us through the SRS method to quiet negative thoughts. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

We often carry our stress in certain parts of our bodies. Today we'll connect with those points and relax them with gentle movement, so you can move with the day stress-free. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

There are layers to caring for yourself—and looking within will help you discover them. Join us in reflecting on your body, mind, and heart with today’s practice. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

In our busy lives: It’s easy to forget to check in with ourselves. But there are simple ways to make it a habit. Today, join us for a moment of self-reflection and to make a plan for how you’ll check in with yourself throughout your week. Grab that journal! Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

You don't have to strive for perfection all the time. Today, we practice letting go of that pressure and responding to our mistakes with self-compassion and kindness. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Today, we explore how keystone habits can help us make positive change in our daily lives. Then, a meditation to help you prioritize what makes you feel good. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Our bodies have used sound and chanting for generations to create a sense of peace and balance. Today, we meditate with sound to get us in a place of harmony for the day. If you can: Practice somewhere you can make noise! Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Does the distance from start to finish make your goal feel daunting? Today, we’re talking about the power of a “Now Step” to get you moving when procrastination has slowed you down. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Stress comes with living a big, meaningful life—but we can choose how to react to it. Today, we’ll guide you through a framework to help you notice your stress response. Grab your journal if it's helpful, or reflect mentally. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

We're quick to empathize with other people, but sometimes it can be hard to do it with ourselves. Today's meditation is a practice in observing and honoring your emotions through self-empathy. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

We're watching the Olympics and practicing bouncing back from our mistakes. Join Mel for some questions you can ask yourself to help process and accept how you're feeling. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

You have everything you need in your breath. Use it to calm yourself in moments of stress or energize yourself to focus better. Practice with today's meditation. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

It can be hard to say “no” to others and to ourselves. Let this meditation help you own your boundaries and treat your “no” as a gift. Voiced by Mel Chanté. Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

What we’ve endured over the course of the pandemic has changed us all—and we deserve time to reflect and reset, especially before jumping back into things like work and socializing. Join Jamila Reddy on today’s Daily Shine for a meditation to help you greet yourself in the present moment. Then: Tune in to her new meditations dropping every Sunday in August in the Shine app to help you reflect on the different areas of your life and hit reset. Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get started at theshineapp.com/reflect

Oftentimes, half the fun of a plan is in the anticipation of it. Today, we practice savoring the anticipation of a fun event, and learn how to create opportunities for more of that feeling in our daily life.  Voiced by Mel Chanté. Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Intentions can help us feel more in control of our days—even when things are outside of our control. Today, we explore the power of intention setting to shift our mindset. Voiced by Mel Chanté. Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Stress can get stuck inside our bodies, not just our minds. Today, Elisha guides you through some mindful movements to help release tension. Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

What lights you up? Knowing our values and purpose can help us tap into the Japanese concept of Ikigai—which can help us live longer, feel better, and connect to ourselves more deeply. Today, we try to find your Ikigai together. Voiced by Mel Chanté. Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

It’s a new week—and studies show these “fresh starts” can help us feel more motivated to pursue our goals. Today, join us in savoring the blank slate of the upcoming month and take time to reflect on what you want to create. Voiced by Mel Chanté. Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

When we’re constantly worried about what’s next: We lose the opportunity to feel at peace and at ease in the moments when we’re safe. Today, we practice embracing the phrase “I’m OK right now.” Voiced by Mel Chanté. Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Our inner critic is constantly chattering—and we can calm it by greeting our self-critical thoughts with curiosity and compassion. Today's meditation will help you put that into practice. Voiced by Mel Chanté. Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast We often put pressure on ourselves to feel “all better” right away. But what if we focused instead on just feeling a little bit better first? Today, we experiment with the Kaizen “1% Better” principle as a way to support our own self-care and healing. Written by Stephanie Simpson. Voiced by Elisha Mudly.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast When we’re under stress: Our brains can feel foggy. Today's meditation will help you show compassion to your mental energy and help you work through brain fog. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast You deserve to extend the same grace to yourself that you show to others. With today’s meditation, we’ll practice the G.R.A.C.E. framework created by Buddhist teacher Roshi Joan Halifax. Grab that journal! Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast How you end your day matters, and it can shape your perspective of your work or responsibilities. Today's meditation helps you choose to focus on small wins and progress, rather than what's inevitably leftover. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast Vulnerability isn't easy, but it's a powerful tool to form connections with others and ourselves. Today, we're exploring how and when we choose to be vulnerable in a reflective meditation. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast When we’re in a moment of frustration or anxiety—a deep breath can make a huge difference. Find a space where you’re comfortable making some noise, and use this humming bee exercise to help you tune out the world and give yourself your own private sound bath.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast When we feel overwhelmed or unmoored, we can look to our past for lessons on how to best care for ourselves. Today, tap into what your most cared for self looks like and use it as motivation for new goals, habits, and everyday nurturing. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast What feelings, connections, or experiences do you want to absorb this week? Today, we “think like a sponge” to get the most out of our week and remember that we’re more than our output. Grab that journal! Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast Our happiest memories are worth tapping into, especially when we're feeling stressed or lonely. Today, use reflective nostalgia to cherish the things you love, and bring that joy with you into the present and future. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast We’re taking a cue from Tracee Ellis Ross and recognizing that “our best” can change day-to-day. In this meditation, we take time to ask: What does my best look like right now? Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast Our days tend to overwhelm us with a constant stream of information and things to process. But today, we're giving ourselves a break by focusing on just one thing. Elisha guides you in a grounding sensory practice.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast When we're emotionally spent, it can feel harder to show kindness to ourselves and others. In today’s meditation, we notice the impact of kindness and cultivate it together. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast “Iceberg beliefs” are negative feelings or beliefs that we have about ourselves, which often lurk just below the surface of our minds. Today, we use a journaling exercise to disempower these beliefs by identifying them, then setting them aside to imagine a more capable you. Grab that journal!  Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast In our “hustle” culture: Slowing down is an intentional act. Today, join us for a visualization to help you slow down and recharge. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast Today marks the start of Black, Indigenous, and People of Color Mental Health Month. Join us in honoring our BIPOC community members and setting an intention to care for your mental health this month and beyond. Voiced by Mel Chanté. A note from Shine: If you're struggling with your mental health, know that seeking help is a strength, not a weakness. Take the first steps to get support with these resources from Mental Health America.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast Calming our minds can take a while, especially when it’s full of anxiety or stress. Today, Elisha is sharing an easy and fun exercise in which we watch our thoughts come and go peacefully, like trains at the station.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast Our brains need time to switch gears, and that's where transition rituals come in handy. Today's meditation will help you reflect on what habits you can create to transition your focus and energy smoothly. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast As our needs change, so should our self-care. Today, we're looking at our self-care practices to celebrate what’s working well for us and to imagine what new forms of care might help us in the week to come. Grab your journal! Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast We all need time to be by ourselves—even the biggest social butterflies! In today’s practice, we reflect on the difference between “loneliness” and “aloneliness,” and use meditation to create a meaningful moment of solitude. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast When stress or anger appear: We have so much power in what we choose to do next. Today, join Mel for a meditation on how to breathe through tough feelings with a tool called “The Meta-Moment.” Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast It's time for a midweek check-in! No matter how you're feeling, it's always worthwhile to practice grounding and soothing yourself through mindfulness. That way, you can better connect to the present when you feel anxious or fearful.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast When we make room for dreaming, we get a chance to rest and reflect on what matters to us. Today we're practicing communal dreaming, a term coined by Annika Hansteen-Izora (@annika.izora). Join us in reflecting on the world we want to create for the future. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast Today, we’re discussing the most common mental health issue around the globe: Anxiety. Learn a technique called the 4 Rs to help you quiet anxious thoughts. Grab that journal! Voiced by Mel Chanté. A note from Shine: If you're struggling with persistent or intense anxiety daily, know that seeking help is a strength, not a weakness. Take the first steps to get support with these resources from Mental Health America.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast What if instead of envy or comparison, we leaned into joy when we see other people succeeding? Today’s meditation explores the concept of Muditā—a Pāli/Sanskrit word that’s all about experiencing vicarious joy. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast Our energy is constantly in flux—and rest helps us recalibrate. Today, we give ourselves permission to relax and rest with a self check-in. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast Finding a childlike state of wonder and awe can help improve our mood, make us feel more connected, and so much more. With today’s practice, we’ll tap into the awe-inspiring things that surround you. Written by Stephanie Simpson. Voiced by Elisha Mudly.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast It's easy to let our thoughts spiral out to worst-case scenarios, but we have the power to rein them back in. Today, we try an exercise you can use to ground yourself in the present and step out of worry spirals. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast When our motivation is missing: Compassion can help. Today, we journal through the things we want to conquer this week and the compassionate messages we'll offer ourselves when motivation runs low. Grab that journal! Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast Instead of holding out for one big joyful moment: What if you savored small delights throughout your day? Today’s meditation will help you create a chain of positive moments in your day. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila. Sometimes, our brain’s thirst for knowledge and negativity bias create a perfect storm for anxious engagement with the news. Learn how to nurture your need for information without sacrificing your mental health in today's meditation. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila. Your breath is a gift. Today, we're using breathwork to honor the power and strength in ourselves and offer compassion with every inhale and exhale. Voiced by Elisha Mudly.

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila. Each person is on their own journey through life, so it’s important to release ourselves from the pressure of “keeping up” with others. In today’s meditation, remind yourself that you're already enough. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila. You have the power to make progress today—and, yes, small steps count. Today, we're setting an intention to turn planning into progress and action. Grab that journal! Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila. There are some things that we put off enjoying because we are waiting for a special occasion—but we *are* the occasion. Today, we dive into a meditation practice designed to help us trust our worth and find opportunities for celebration and joy.

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila. Today's meditation shows us how to build our emotional immunity by processing our feelings regularly. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Plus: Access more meditations by Jamila Reddy. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila. Today, we practice self-directed breathwork to help check in with how we feel and care for ourselves.

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Plus: Access more meditations by Jamila Reddy, today's Daily Shine host. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila. To kick off Pride Month: We’re passing the Daily Shine mic to Jamila Reddy, one of our favorite Shine meditation hosts. Join Jamila in reflecting on the love you deserve and cultivating that energy within you.

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Head to theshineapp.com/40 to get 40% off your annual membership today. This offer ends on May 31. Reflection gives us space to process and recenter throughout our journey. Today, we look back at the moments and lessons that shaped you this month. Grab your journal for today’s episode. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Head to theshineapp.com/40 to get 40% off your annual membership today. This offer ends on May 31. You are worthy just by being yourself. Today, we work through a call and response activity to practice self-acceptance and self-love for who you are today. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Head to theshineapp.com/40 to get 40% off your annual membership today. This offer ends on May 31. We all have a “negativity bias”—we’re more likely to remember negative thoughts than positive ones. Today, we practice calling to mind positive thoughts and experiences to create a more balanced perspective. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Head to theshineapp.com/40 to get 40% off your annual membership today. This offer ends on May 31. You can handle this day exactly as it is. Today, we tap into our body's wisdom and resilience with a hand-on-heart meditation to calm our stress from within. 

Loving the Daily Shine? Support our mission and keep the Daily Shine free for everyone by becoming a Shine Premium member, and get access to dozens of meditations, sleep sounds, personalized affirmations and much more. Get $10 off your first year by signing up at theshineapp.com/member. We put pressure on ourselves to get a lot done, but it can often be healthier to shift our attention to just starting a task. In today’s meditation, we’ll visualize putting the “Try for 5” tool into practice. Voiced by Mel Chanté.

Loving the Daily Shine? Support our mission and keep the Daily Shine free for everyone by becoming a Shine Premium member, and get access to dozens of meditations, sleep sounds, personalized affirmations and much more. Get $10 off your first year by signing up at theshineapp.com/member. You deserve the same support you give to others. Today, we practice supportive, encouraging self-talk—and the benefits of saying it out loud. Grab your journal! Voiced by Mel Chanté.

Today is Shine’s third annual #NationalMentalHealthBreak! Because you deserve time to step away and care for your mental health. Listen to today’s Daily Shine for a mental health break meditation with Mel. Then: Join us at 3pm EST (or whenever you can today!) for a collective break. Share if you're joining us and head here for tips on how to plan an effective mental health break—and how to ask for a day off if you need it. Loving the Daily Shine? Support our mission and keep the Daily Shine free for everyone by becoming a Shine Premium member. Get $10 off your first year by signing up at theshineapp.com/member.

Loving the Daily Shine? Support our mission and keep the Daily Shine free for everyone by becoming a Shine Premium member. Get $10 off your first year by signing up at theshineapp.com/member. Today's meditation will you focus on your small wins and progress, rather than what’s left unfinished. Voiced by Mel Chanté.

Loving the Daily Shine? Support our mission and keep the Daily Shine free for everyone by becoming a Shine Premium member. Get $10 off your first year by signing up at theshineapp.com/member. When things go wrong and we start to panic, we can soothe ourselves by simply changing our breath. Today, we dive into a breath practice to help us return to a place of peace in those moments. Voiced by Elisha Mudly.

Loving the Daily Shine? Support our mission and keep the Daily Shine free for everyone by becoming a Shine Premium member. Get $10 off your first year by signing up at theshineapp.com/member. Today's meditation will help you learn to reflect and take a deep breath before saying yes to something with a ‘3-Second Yes.’ Voiced by Mel Chanté.

Today, we meditate on some self-love mantras and help you find your own. Grab that journal! Voiced by Mel Chanté. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member. Today’s mantra: I offer myself love. — May is Mental Health Awareness Month. Get extra support and tools to calm your anxiety with Shine Premium, your personalized self-care membership. You’ll get access to over 1,000+ meditations created by diverse experts, personalized journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

Today, we practice “radical listening”—letting our judgments go and making space to listen to ourselves and others with wholehearted empathy. Voiced by Mel Chanté. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member. Takeaways: 1- Hearing the perspectives of other people is essential to fighting for positive change. 2- Radical listening is our best tool—it means choosing to turn off our own defenses and listen with empathy. 3- Practice flexing this muscle by listening to your own body. Mantra: I listen with empathy and an open heart. --- May is Mental Health Awareness Month. Get extra support and tools to calm your anxiety with Shine Premium, your personalized self-care membership. You’ll get access to over 1,000+ meditations created by diverse experts, personalized journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

When we greet our emotions with curiosity, we can see what they may be telling us. In today's meditation, we speak directly to our feelings to get space and perspective from them—and show them some love. Voiced by Mel Chanté. Takeaways: 1- When we're overwhelmed or confused by our feelings, we can try speaking to them directly. 2- This helps us get perspective on what our emotions may be telling us. 3- Reflect on what a particular feeling could be helping you with—even if it's usually considered negative. Mantra: I can explore my emotions. --- May is Mental Health Awareness Month. Get extra support and tools to calm your anxiety with Shine Premium, your personalized self-care membership. You’ll get access to over 1,000+ meditations created by diverse experts, personalized journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

Even when we can't physically travel as freely as usual, we always have the power of our minds to transport and soothe us. Today's meditation helps you practice self-soothing by mentally visiting your favorite place. Takeaways: 1- We can use soothing techniques to redirect stressful thoughts and stay present in the moment. 2- Visualize your favorite place with help from all five of your senses. 3- Embrace the feelings this brings your body—from the top of your head to your feet. Mantra: I have the power to soothe my mind and body. --- May is Mental Health Awareness Month. Get extra support and tools to calm your anxiety with Shine Premium, your personalized self-care membership. You’ll get access to over 1,000+ meditations created by diverse experts, personalized journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

Feeling pressure to fix everything is a sign of your compassion—but that pressure can also make it hard to find tangible ways to create change. Today, join Mel in an exercise to focus on what you can change while caring for your own energy too. Voiced by Mel Chanté. Takeaways: 1- With the ever-changing world around us, there's a lot to keep up with. 2- Be mindful of the pressure you take on from problems that you see in the world—turn notifications off, set a timer, and help yourself disconnect when news feels like too much. 3- Take actions that feel like smaller wins to boost your mood and empowerment. Sign up for community groups and find the people taking action you believe in. Mantra: I fix what I can, and accept what I cannot. --- May is Mental Health Awareness Month. Get extra support and tools to calm your anxiety with Shine Premium, your personalized self-care membership. You’ll get access to over 1,000+ meditations created by diverse experts, personalized journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

When self-care feels overwhelming: Having a menu of tools that work for you can be a gamechanger. Today, Mel guides you through the BACE framework to help you pinpoint your favorite self-care practices. Grab that journal! Voiced by Mel Chanté. Takeaways: 1- Taking care of ourselves is a daily practice—and you’ve already learned tools that work best for you. 2- Use BACE as your guide to self-care: body care, achievement, connection, and enjoyment. 3- Check in with how you feel and seek out activities that light up each area of your life. Mantra: I nourish my body and mind. --- May is Mental Health Awareness Month. Get extra support and tools to calm your anxiety with Shine Premium, your personalized self-care membership. You’ll get access to over 1,000+ meditations created by diverse experts, personalized journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

Our happiness is contagious, and laughter is shown to benefit both our physical and mental health in huge ways. Today, we’ll help you harness those benefits through a laughter meditation. Voiced by Mel Chanté. Takeaways: 1- Make space for laughter—it's shown to reduce stress, improve immune function and strengthen our relationships. 2- Set the intention to share something you find funny with a friend or loved one, even if it's through distance. 3- Notice the effects laughter provides your body by easing stress and lightening your mood. Mantra: I can feel and share joy. --- May is Mental Health Awareness Month. Get extra support and tools to calm your anxiety with Shine Premium, your personalized self-care membership. You’ll get access to over 1,000+ meditations created by diverse experts, personalized journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

It’s hard to move through the world gently when you’re at war with yourself. Today, we focus on a series of questions to help you find peace in moments of anxiety, anger, or sadness so that you can re-engage with the world with kindness and joy. Voiced by Mel Chanté. Takeaways: 1- When we are scared, angry, or just feeling blah, it ignites our fight-or-flight instincts. 2- Get curious about your feelings by asking yourself: What am I observing around me? What am I feeling? What do I need right now? Do I have a request for someone or myself?   3- It’s important to understand, rather than judge, all of our feelings so that we can learn what they are trying to communicate to us and we can move through them. Mantra: I greet my feelings with peace. --- May is Mental Health Awareness Month. Get extra support and tools to calm your anxiety with Shine Premium, your personalized self-care membership. You’ll get access to over 1,000+ meditations created by diverse experts, personalized journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

Our happiness is contagious, and laughter is shown to benefit both our physical and mental health in huge ways. Today, we’ll help you harness those benefits through a laughter meditation. Voiced by Mel Chanté. Takeaways: 1- Make space for laughter—it's shown to reduce stress, improve immune function and strengthen our relationships. 2- Set the intention to share something you find funny with a friend or loved one, even if it's through distance. 3- Notice the effects laughter provides your body by easing stress and lightening your mood. Mantra: I can feel and share joy. --- May is Mental Health Awareness Month. Get extra support and tools to calm your anxiety with Shine Premium, your personalized self-care membership. You’ll get access to over 1,000+ meditations created by diverse experts, personalized journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

Asking for help is a sign of strength—and it takes courage. Today, we reflect on the myths we tell ourselves about asking for help and practice being specific about our needs. Voiced by Mel Chanté. Takeaways: 1- It’s normal to be nervous when asking for help. 2- But putting yourself out there makes you stronger and more confident. 3- Lean into your vulnerability—people genuinely want to show up for you. --- Mantra: I can be strong and still need help. --- May is Mental Health Awareness Month. Get extra support and tools to calm your anxiety with Shine Premium, your personalized self-care membership. You’ll get access to over 1,000+ meditations created by diverse experts, personalized journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

Caring for our mental health means checking in with how we’re doing—and showing kindness to our body and mind when they signal that we might need to take a break for self-care or reach out for extra support. Today, Mel helps us check in and notice any burnout signals in our lives. Grab that journal! Takeaways: 1- Checking in with yourself is a way to support your mental health daily. 2- Our mind and body will signal to us when we’re starting to feel burned out—and we can greet those signals with compassion instead of criticism. 3- Be kind to your mental health, and know that taking time to care for yourself or reaching out for extra support is a sign of strength, not weakness. Mantra: I will care for my mental health with kindness. --- May is Mental Health Awareness Month. Get extra support and tools to calm your anxiety with Shine Premium, your personalized self-care membership. You’ll get access to over 1,000+ meditations created by diverse experts, personalized journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

As we wrap up the month of April and Shine’s birthday celebrations: We explore a final lesson from our co-founders. Lesson #5: Community care is powerful. Today’s meditation will help you reflect on how acts of care link you to your community. Voiced by Mel Chanté. Takeaways: 1- We all build a community around ourselves through the people we choose to be a part of our lives. 2- Like all communities, our relationships are built on mutual care and shared experience. 3- We have the power to foster, support, and build community through our passion and care for others. Mantra: I am cared for and caring of others. --- As two women of color, Shine's co-founders were underestimated time and time again. We’ve been told no by over a hundred investors over the years. But thanks to you, our supporters — year after year, we were able to prove the naysayers wrong. We knew that people like us wanted more inclusive, realistic support for our daily self-care. A huge thank you to the Shine members for your support these past 5 years. And if you want to support our mission, and use an app that is going to fundamentally shift your daily wellbeing — we got you. For a limited time - get 50% off your first year at theshineapp.com/50.

Today, in honor of Shine’s 5th birthday, we explore a fourth lesson Shine’s co-founders have learned: What’s in the way is the way. Today’s meditation helps us build resilience for the times in life when we have to push through. Voiced by Mel Chanté. Takeaways: 1- Sometimes we go through periods of trial, stress, or major setbacks in life.    2- Encountering setbacks doesn’t mean that we aren’t on the right path or should give up—these moments often lead to major growth and give us the skills to flourish down the line. 3- Sometimes, the best way to deal with challenges is to acknowledge that what we are doing is hard and to give ourselves permission to just endure. Mantra: I can do hard things. --- As two women of color, Shine's co-founders were underestimated time and time again. We’ve been told no by over a hundred investors over the years. But thanks to you, our supporters — year after year, we were able to prove the naysayers wrong. We knew that people like us wanted more inclusive, realistic support for our daily self-care. A huge thank you to the Shine members for your support these past 5 years. And if you want to support our mission, and use an app that is going to fundamentally shift your daily wellbeing — we got you. For a limited time - get 50% off your first year at theshineapp.com/50.

Today, in honor of Shine’s 5th birthday, we explore a third lesson Shine’s co-founders have learned along the way: The importance of creating rituals to reflect and rest. Join us for a 360 breathing exercise. Written by Stephanie Simpson. Voiced by Elisha Mudly. Takeaways: 1- Rituals are small self-care buoys we place throughout our days. 2- A ritual is an act or series of actions that are repeated regularly and help us get the time and space to care for ourselves. 3- Build-in rituals throughout your day to help you stay grounded, present, and support your overall wellbeing. Mantra: I create rituals that support me. --- As two women of color, Shine's co-founders were underestimated time and time again. We’ve been told no by over a hundred investors over the years. But thanks to you, our supporters — year after year, we were able to prove the naysayers wrong. We knew that people like us wanted more inclusive, realistic support for our daily self-care. A huge thank you to the Shine members for your support these past 5 years. And if you want to support our mission, and use an app that is going to fundamentally shift your daily wellbeing — we got you. For a limited time - get 50% off your first year at theshineapp.com/50

Today, in honor of Shine’s 5th birthday, we explore a second lesson Shine’s co-founders learned these past five years: The power in unlearning some of the stories we tell ourselves. Join Mel for a meditation reflecting on some of the narratives you can let go of. Voiced by Mel Chanté Takeaways: 1- We all have internalized narratives about ourselves—some can be helpful, but others hold us back. 2- Narratives can come from ourselves, family, friends, or society at large. 3- It can be helpful to periodically examine some stories that we tell ourselves to see whether or not they help us—and release whatever no longer serves us. --- Intention: I rewrite my story every day. --- As two women of color, Shine's co-founders were underestimated time and time again. We’ve been told no by over a hundred investors over the years. But thanks to you, our supporters — year after year, we were able to prove the naysayers wrong. We knew that people like us wanted more inclusive, realistic support for our daily self-care. A huge thank you to the Shine members for your support these past 5 years. And if you want to support our mission, and use an app that is going to fundamentally shift your daily wellbeing — we got you. For a limited time - get 50% off your first year at theshineapp.com/50.

This week, we’re celebrating Shine’s 5th birthday. Each weekday, we’ll explore five major learnings our co-founders, Marah and Naomi, have had along the way. Today: Join us in reflecting on your authentic self, with Mel guiding us in a journaling exercise to dig into what makes you *you.* Grab that journal! Voiced by Mel Chanté. Takeaways: 1- Being authentic requires courage—especially in the face of other people asking you to conform or change who you are. 2- Your values have helped you live authentically in the past, and they can guide you in the present too. 3- Take time to choose authenticity daily, and know that your truest self is a gift to the world. Mantra: I choose authenticity. --- As two women of color, Shine's co-founders were underestimated time and time again. We’ve been told no by over a hundred investors over the years. But thanks to you, our supporters — year after year, we were able to prove the naysayers wrong. We knew that people like us wanted more inclusive, realistic support for our daily self-care. A huge thank you to the Shine members for your support these past 5 years. And if you want to support our mission, and use an app that is going to fundamentally shift your daily wellbeing — we got you. For a limited time - get 50% off your first year at theshineapp.com/50.

Whether it’s a flower in bloom or a favorite mug—we can find small ways to savor the things that bring us joy. Today, join us for a moment of gratitude and leaning into your joy. Voiced by Mel Chanté. Takeaways: 1- No matter what's going on in the world, we all deserve joy. 2- By savoring the small pleasures in our day we offer a boost of positivity to our brains. 3- Notice what you're grateful for in your life and embrace the feelings of joy that come with it. --- Mantra: I savor the feeling of joy. --- We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Over time, some of our anxious behaviors and thoughts can actually become habits. That’s where the acronym RAIN—recognize, accept, investigate, note—can help to interrupt those cycles. We’ll practice RAIN together today. Voiced by Mel Chanté. Takeaways: 1- Some of our anxious behaviors and thoughts—rituals, rumination, or good ol’ fashioned worrying—are actually habits that we have and repeat. 2- At some level, we engage in these habits because we get a reward from them—often an increased sense of control or temporary feeling of relief. 3- Once we identify our triggers, we can employ techniques to interrupt anxious habits and make space in our lives for happier, healthier patterns of behavior. --- Mantra: I recognize and accept how I feel today. --- We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Trigger warning: Today's episode will touch on police brutality.  In the wake of the Derek Chauvin trial, today we'll hold space for our community—especially our Black community members—with a meditation by therapist Jor-El Caraballo, focused on caring for feelings like anger, grief, and exhaustion. Takeaways: 1- While resilience is important, feeling like it’s the “only” way to feel can cause us to deny our more tender emotions. 2- You can breathe through difficult feelings without becoming them. 3- You deserve compassion and care, however you’re feeling. --- Mantra: I can hold space for my feelings. --- We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

We’re not designed to be comfortable in uncertainty—but it’s a skill you can cultivate. Today, we practice letting go of what could be and leaning into what *is.* Voiced by Mel Chanté. Takeaways: 1- There will always be questions we can answer and those we can't. 2- Notice your thoughts and feelings around these questions to get a better understanding of our human desire to control. 3- Remind yourself of what is within your control, especially in the present moment. --- Mantra: I accept uncertainty. --- We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Self-empathy means showing compassion towards our thoughts, feelings, and experiences—and it’s a gift we can always extend to ourselves. Today, we'll reflect on ways you can be more self-empathetic in your day-to-day life. Grab that journal! Voiced by Mel Chanté. Takeaways: 1- Self-empathy means showing compassion towards our thoughts, feelings, and experiences—and it’s a gift we can always extend to ourselves. 2- Treating yourself like a friend isn’t always a reflex—it’s something you have to be intentional with and practice over time. 3- Ask yourself how you can approach any experience from a place of compassion—understanding that we're all human, with strengths and weaknesses. --- Mantra: I am a friend to myself. --- We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Something you have today is what you used to dream about. Today, we practice savoring the present together. Voiced by Mel Chanté. Takeaways: 1- We often strive for things—work achievements, relationships, experiences—and as soon as we get them, move on to the next goal. 2- Something in your life today is something you dreamed of achieving in the past. 3- Learning to recognize that today is the culmination of your dreams and goals of the past can help us savor the present. --- Mantra: I will savor today. --- We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Did you know taking small breaks throughout the day can actually improve your productivity? Today, we explore the power of a guilt-free “microbreak.” Voiced by Mel Chanté. Takeaways: 1- Microbreaks are guilt-free one- to five- minute breaks that you might take throughout the day. 2- Microbreaks can help you regulate your energy and improve your focus—especially on days when you’re feeling extra tired. 3- Give yourself permission to take microbreaks as a useful tool to care for your energy. --- Mantra: I will take a break today --- We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

When you’re feeling drained—mentally, physically, or emotionally—it becomes harder to show up for others. And even more importantly: Harder to show up for yourself. Today, we try a breathing and body scan exercise to help you fill up your own cup. Written by Stephanie Simpson. Voiced by Elisha Mudly. Takeaways: 1- It takes energy to show up fully for yourself and others—and it’s important to notice when you’re running low. 2- When your cup feels empty: It’s OK to take a moment to nourish yourself. 3- You can always turn to breathing and visualizations to help you recharge and refill your cup. --- Mantra: I deserve to fill my own cup. --- We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

The average person has 6,200 thoughts a day—and that can include a few that feel scary or upsetting. Psychologists call these “intrusive thoughts.” Today, we focus on how to manage intrusive thoughts when it feels like we just can’t let them go. Voiced by Mel Chanté. *A note from Shine: If you have recurrent, disturbing thoughts that make it tough to complete everyday tasks, you might benefit from professional help. Consider reaching out to a therapist or mental health care professional to discuss options.* Takeaways: 1- Intrusive thoughts are often disturbing or upsetting thoughts that seem to pop in our heads out of nowhere. 2- Having occasional intrusive thoughts is totally normal. Everyone has them occasionally, and it is no reflection on you as a person. 3- Instead of trying to “push” intrusive thoughts out, observe them for what they are—an intrusive thought—and try to let the thought go without judgment. --- Mantra: I am not my thoughts. --- We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

Gratitude can have a tangible, positive impact on our mental health. Today, join us in crafting a gratitude letter to someone, even yourself, who can use some kindness, compassion, or a warm smile. Grab that journal! Written by Tiana Brawley, M.S.W. Voiced by Mel Chanté. Takeaways: 1- Showing thanks and appreciation is an act of kindness. We can all benefit from getting more creative with expressing gratitude. 2- Creating a handwritten “gratitude letter” to a friend, family member, mentor, or anyone who has impacted you is a great way to lift the spirits of the ones who need it most. 3- Expressing gratitude not only makes someone else feel great, but you’ll also get positive mental health benefits from savoring the people you’re thankful for. --- Mantra: I am filled with gratitude. --- We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

What does it actually mean to go easy on yourself? Today, we ease into the weekend with a meditation focusing on self-compassion and care. Voiced by Mel Chanté. Takeaways: 1- Being easy on yourself means treating yourself with kindness and compassion—even when things go wrong or you make a mistake. 2- You can hold yourself to high standards *and* be understanding of your limitations and kind to yourself when things go awry. 3- Use positive self-talk to practice being easy with yourself, especially when negative feelings appear. --- Mantra: I will go easy on myself today. --- We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

When having tough conversations, it's helpful to speak with compassionate directness— balancing clarity with kindness. In today’s exercise, we’ll explore what speaking with both honesty and understanding means to you. Voiced by Mel Chanté. Takeaways: 1- When we have to have a hard conversation or need to give feedback, we can sometimes be ambiguous or indirect because we don’t want to hurt people’s feelings. 2- But with tough conversations: most people actually prefer us to be direct! 3- When having tough conversations, lead with clarity and honesty. Then, offer understanding or support to help the person you’re talking to execute the changes you’ve asked. --- Mantra: I will be compassionately direct. --- We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

Deep breathing exercises are not only a great way to release stress and anxiety, but are also an effective way to recover from being sick, including COVID-19 and other respiratory illnesses. Join us for a few beginner’s deep breathing exercises today. Written by Stephanie Simpson. Voiced by Elisha Mudly. Takeaways: 1- Deep breathing helps to quiet the mind and lessen feelings of anxiety and stress. 2-  Deep breathing can also help restore diaphragm function and increase lung capacity. 3- Belly breathing, humming, and adding light physical movements to breath are all examples of deep breathing. --- Mantra: I grow stronger with each deep breath. --- We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

When times get tough, it can help to think about your “resilience qualities”—the qualities that have helped you bounce back and recover from life’s challenges. Join us in identifying your resilience qualities with today’s meditation. Written by Tiana Brawley, MSW. Voiced by Mel Chanté. Takeaways: 1- Resilience is the capacity to recover from difficulties. Think of it as your “bounce back.” 2- We all have resilience qualities that help us through life’s biggest challenges. 3- By identifying your resilience qualities and how you have overcome previous experiences, you can connect with your resilience and use those qualities when you need them most. --- Mantra: I am resilient. --- We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

When life becomes overwhelming, returning to simple facts can ground and comfort us. Today we create a truths list to return to in times of turmoil. Grab that journal! Voiced by Mel Chanté. Takeaways: 1- When we begin to spiral, we can cut off an escalating sense of panic or powerlessness by reciting facts that we know to be true. 2- By reciting truths, we give ourselves a sense of control and return our attention to the present moment. 3- We can use this list of truths to center us when we’re feeling anxious, afraid, or even just to center ourselves in the middle of a busy day. --- Mantra: I am here. This is true.   --- We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

With technology as our main way to connect now, it can be easy to start to feel...off. Insecurity, miscommunication, or feelings of unease are natural. Today, we focus on grounding ourselves and releasing insecurity. Voiced by Mel Chanté. Takeaways: 1- Zoom calls, Facetime, and other digital methods of communication are wonderful at keeping us connected—but they aren’t the same as in-person communication. 2- When we can’t read others’ physical body language, it is harder to sense how they feel towards and about us, and it’s natural if this leads to feelings of awkwardness or unease. 3- These feelings are normal—it’s your body telling you that it doesn’t have as much information as it wants—but they don’t mean that everyone hates you, or that you’ve done anything wrong. --- Mantra: I trust that others love and respect me. --- We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

Happiness isn’t something you have to wait for—we all deserve it each and every day. Today, we start the new month with a focus on finding your joy, inspired by career coach @ArielLopez__. Voiced by Mel Chanté. Takeaways: 1- We often tell ourselves that we’ll be happy when a particular event happens or we’ve accomplished something—but we deserve happiness every day. 2- Finding opportunities for joy in our daily lives can help us shift our mindset to find happiness regardless of the chapter of our lives. 3- Look for opportunities for happiness, fun, peace and gratitude every day—you deserve it now! --- Mantra: I will find joy today. --- We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

Though sleep is one form of rest, there are 6 other forms that support your whole being. Today, we end Sleep Awareness Month by exploring ways to create mini moments of rest throughout your day. Written by Stephanie Simpson. Voiced by Elisha Mudly. Takeaways: 1- Sleep is a passive physical form of rest; but there are also active physical forms of rest. 2-  There are 6 other forms of rest that support you in a holistic way: Mental, sensory, creative, emotional, social, and spiritual. 3- Scheduling intentional mini moments of rest can restore your sense of balance and energy throughout the day. --- Mantra: I deserve moments of rest. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Allowing yourself to be a beginner can inject a lot of the joy and fun back into new experiences. Today we explore the concept of a “beginner’s mindset” and reflect on how we might incorporate that into our lives. Voiced by Mel Chanté. Takeaways: 1- We put a lot of emphasis on perfection—which keeps us from being beginners at something new. 2- This discourages us from doing anything that we aren’t already good at—because being a beginner feels “inefficient” at first. 3- By embracing a beginner’s mindset, we release ourselves from the pressure of perfectionism and allow ourselves to find joy in learning something new. --- Mantra: I can be a beginner. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

We’ve learned so much in the past year and are facing another time of transition and change. For our final journaling exercise of March, join us in reflecting on what hope means to you and how you can create space for it in the months ahead. Grab that journal! Voiced by Mel Chanté. Takeaways: 1- Hope is the belief that things might change for the better. 2- Hope gives us motivation to act and strive—even in the face of unpredictability or change.   3- We can train our mind to cultivate hope, and in doing so, build our resilience through good times and bad. --- Mantra: I have hope for the future. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Change is a natural part of life—including change within ourselves. Today’s meditation, inspired by @alex_elle, will help you remember: It’s OK to outgrow older versions of yourself. Written by Stephanie Simpson. Voiced by Mel Chanté. Takeaways: 1- Change is a natural part of life.    2-  It’s OK to outgrow older versions of yourself. 3- Change provides opportunities for growth and evolution. --- Mantra: I will let myself evolve. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

No matter what you’re going through or how you feel about yourself: You are always worthy of kindness and love from others. Today’s meditation is inspired by @nedratawwab and will help you believe that truth. Written by Stephanie Simpson. Voiced by Mel Chanté. Takeaways: 1- It is your birthright to be loved and respected by others; you do not need to earn that.    2-  Boundaries can help you maintain your own own energy and separate from other people’s energy. 3- You are always worthy and deserving of being treated with respect by others. --- Mantra: I am worthy of kindness and love from others. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Trigger warning: Today's episode intro will address the anti-Asian violence that occurred on Tuesday, March 16th. For more on Shine's support of the AAPI community and against anti-AAPI racism, head here. Your body can carry stress—but it can also help you release it too. Today's meditation is a progressive muscle relaxation technique that's research-backed for lowering levels of stress and helping ground ourselves in our bodies. Takeaways: 1- Even on our best days, anxiety can start to get the best of us. 2- Step out of it with deep breathing, stretching, or progressive muscle relaxation. 3- Squeeze your muscles for 10 seconds and then release. Take turns with each section of your body. --- Mantra: I release anxiety with my body and breath. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

You’re still worthy—even on those days when you’re not your most productive, happiest self. Today, we reflect on a reminder from mental health counselor @fleurdelisspeaks and let go of the pressure to meet our “normal” expectations. Takeaways: 1- It's easy to compare our present selves to our past selves. 2- But our lives are constantly in flux, and it doesn't help to put pressure on ourselves. 3- By doing your best each day, you are succeeding. --- Mantra: I am enough. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

If you feel like your group chats have turned to crickets: You’re not alone. Today, we reflect on “repotting” our relationships and finding new ways to connect with the people we care about. Grab that journal! Written by Stephanie Simpson. Voiced by Mel Chanté. Takeaways: 1- Friendships and community connections are an important part of our health and wellness. 2- “Repotting” is a simple tool to reignite the excitement in your relationships. 3- Being intentional and consistent helps relationships to grow and flourish. --- Mantra: I can repot my relationships. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Today is World Sleep Day! In honor of it: We practice a series of breath exercises and visualizations to help us have a moment of rest. Voiced by Mel Chanté. Takeaways: 1- Sleep is vital for our long term health and wellness, but can be disrupted by a wide variety of mental, physical, or emotional factors. 2- The more we stress about not falling asleep, the more adrenaline our body releases—making it even harder to fall asleep. 3- Focusing on breath or relaxation exercises can help combat this and facilitate us easing into a restful night. --- Mantra: Tonight I welcome sleep. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

We often forget that we can give the words we need to hear back to ourselves. Today, we practice doing just that to self-soothe. Voiced by Mel Chanté. Takeaways: 1- Instead of focusing on what we “should” be feeling or thinking, consider what you need to hear. 2- Use precise language to self-soothe and encourage. 3- Writing things down or speaking aloud can help slow and order racing thoughts. --- Mantra: I know what I need to hear. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Grounding is a practice that can bring you back to the here and now. Today, we’ll practice a grounding technique called 5-4-3-2-1. Written by Stephanie Simpson. Voiced by Elisha Mudly. Takeaways: 1- We all experience times when our thoughts overwhelm us; it’s natural.       2-  Grounding is a powerful practice to bring you back to the present moment. 3- Tapping into your 5 senses is one way to practice grounding. --- Mantra: I am here in the present. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

When your motivation feels tough to come by: Committing to just trying something for 5 minutes can help you move forward. Today, we’ll practice being kind to ourselves and our motivation. Voiced by Mel Chanté. Takeaways: 1-  It’s OK to release some of the pressure you put on your productivity. 2- Commit to trying an activity for just five minutes—and be compassionate with yourself. 3- If after five minutes you don't feel like continuing, let it go. Chances are that starting will help push you towards doing it. --- Mantra: I commit to trying. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

If it’s tough to find spontaneous moments of joy or delight right now, you’re not alone. But you can intentionally build those moments into your day. Today, we’ll reflect on how. Grab your journal for today’s episode. Voiced by Mel Chanté. Takeaways: 1- For many of us, the COVID-19 pandemic might have taken some spontaneity from our lives. 2- There is still fun to be had—we just need to plan it a little more proactively! 3- Use this opportunity to explore what brings you joy, and practice pursuing it directly. --- Mantra: I can build joy into my day. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Our brains love to rate our days as simply “good” or “bad”—often based on our productivity. But our experience of life is more complex and fluid than that. Today, we practice honor our full selves each day. Voiced by Mel Chanté. Takeaways: 1- Many of us view our days as good or bad, often based on our level of productivity. 2- Life is more than what we accomplish in a day. By releasing a good/bad binary, we can begin to savor all that we are. 3- When we shift our focus towards all the pieces that make up who we are, we can find more fulfillment in our days. --- Mantra: I honor all of myself. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Self-trust is an act of self-care. In today’s meditation, we reflect on when and how we’ve shown up for ourselves in the past, and think about how we can show up for ourselves in the future. Voiced by Mel Chanté. Takeaways: 1- We build self-trust when we care for our needs and safety. 2- Self-trust means you trust yourself to survive and persevere through challenging situations. 3- You’ve proven that you can show up for yourself in the past. Carry that self-trust moving forward, especially for when you’re facing a challenge. --- Mantra: I will always be there for myself. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

When our minds get caught up in stress or worry, pairing our breaths with mantras can help us get grounded in the present moment again. Today, we’ll practice this together. Written by Stephanie Simpson. Voiced by Elisha Mudly. Takeaways: 1- It’s human if it feels tough to quiet your thoughts and anxieties while meditating.    2-  Using an anchor, a type of meditation tool, helps to relax the body and focus the mind. 3- Connecting mantras to your breath creates a powerful anchor. Mantra: As I breathe in, I fill myself with what serves me. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Your love is your superpower—and you can give it to yourself just like you give it to others. Today’s meditation encourages us to take our caregiving instinct and apply it to ourselves. Voiced by Mel Chanté. Takeaways: 1- Caring for others isn’t bad—it demonstrates empathy, a service mindset, and deep commitment to others.   2- When caring for others keeps us from caring for ourselves—or discourages us from developing our identities—that’s when we need self-care the most. 3- Strike a balance by giving yourself the same love and care that you give to others. --- Mantra: Love is my superpower. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Our routines help us feel grounded—but when they start to feel stale, shaking them up can reinvigorate our days. Today, we reflect on your routines and how they can better serve you. Grab that journal! Written by Tiana Brawley, M.S.W. Voiced by Mel Chanté. Takeaways: 1- We’ve all had to adjust to a “new normal” in the past year—and that means a shift in our daily routines, habits, and leisure activities. 2- Some of our routines might still be serving us, while other routines and habits might be ready for a change. 3- Invite yourself to revamp, spice up and adopt new routines and habits that will bring you joy. --- Mantra: I will create routines that serve me. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

We’re quick to let experiences define us—especially when we make mistakes. Today, we’ll practice seeing our experiences and emotions as data that we can use to empower us. Voiced by Mel Chanté. Takeaways: 1- When we view our experiences as data points, we can move from a fixed mindset to a flexible mindset. 2- You can make a mistake but that doesn’t mean you’re defined as a mistake. 3- Separating our identity from our emotions can help us become resilient in the face of setbacks and challenges. --- Mantra: I can grow through what I go through. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

A “third space” is a mental or physical space that you can use to create a transition between work or home life. In today’s meditation, we use a visualization to help us create this psychological “buffer” for ourselves. Voiced by Mel Chanté. Takeaways: 1- A “third space” is a physical or mental space that we create between our work and home life. 2- Many of us might use our commute as a “third space,” but even if we work from home, we can always build opportunities for processing and decompression into our days. 3- A “third space” allows us to process and decompress from one aspect of our lives so that we can enter the new space ready to be fully present. --- Mantra: I am here now. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

We often put pressure on ourselves to feel “all better” and find the thing that will “fix” how we’re feeling right away. But: What if we focused instead on just feeling a little bit better instead? Today, we are going to experiment with the Kaizen “1% Better” principle as a way to support our own self care and healing. Written by Stephanie Simpson. Voiced by Elisha Mudly. Takeaways: 1- There is great power in focusing on the small, more manageable shifts you can make in the moment rather than always focusing on the big change. 2-  Your breath is a resource you have access to in every moment of every day. 3- Persistent intentional daily practice, no matter how small, compounds over time to result in big gains.    --- Mantra: I commit to one thing every day that makes me feel 1% better. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

When our motivation is missing, it can help to shift our mindset from what we *have* to do to what we *get* to do. Join us in reframing your obligations with today’s meditation. Written by Tiana Brawley, M.S.W. Voiced by Mel Chanté. Takeaways: 1- It’s easy to feel overwhelmed by a “things to do list,” especially if you have a lot on your plate. 2- You can reframe your tasks and obligations by adopting the attitude of “I get to do this” instead of “I have to do this.” 3- Notice how the things you do empower or support you in some way—and savor that feeling as you tackle them. --- Mantra: I will savor what I get to do. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

This month marks one year of the COVID-19 pandemic—and it’s human if you’re hitting a “pandemic wall.” To help: We’re using our Monday journaling episodes this month to show ourselves compassion, as well as take time to reflect and reset. Grab your journal for today’s episode. Voiced by Mel Chanté. Takeaways: 1- As we mark one full year in the COVID-19 pandemic: It’s human if you’re feeling a lot of things. 2- Many of us might be hitting a “pandemic wall” at this point—we have endured a hard year, and our minds, hearts, and bodies are working overtime to cope. 3- It might feel endless today, but this time in our lives will pass. Show compassion for whatever you’re able to do right now, and keep caring for yourself as best as you can. --- Mantra: I appreciate myself. --- With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

What do you bring to the world? Who brings light and love to your life? Today’s meditation focuses on being grateful for all that we give and receive. Voiced by Mel Chanté. Takeaways: 1- It’s easy to recognize the gifts that others bring to the world—but it can be hard to recognize our own gifts. 2- Each of us offers a unique set of talents and perspective to the world around us. 3- Remember that you are precious and worthy of love—from others and yourself. --- Mantra: I am a gift to the world. --- If you like listening to the Daily Shine, check out Shine Premium to access over 1,000 meditations in the Shine app voiced by diverse creators. You can set a weekly intention and get personalized meditations based on what you're working on. You'll also get access to a mood check-in that’ll recommended meditations based on how you're feeling. Plus, your membership supports a company founded by a Black woman and Japanese women on a mission to make self-care more representative and inclusive. For a limited time, Spotify listeners can get 50% off an annual Shine Premium membership at theshineapp.com/50. That's a year of Shine Premium for just $26.99.

We’re a society of multitaskers—and while it’s sometimes helpful, it’s a stress relief for our minds when we focus on just one thing at a time. Today, we practice quieting our multitasking minds and focusing on the present moment. Voiced by Mel Chanté. Takeaways: 1- Our brains aren’t meant to multitask all the time. 2- Monotasking means we give our full attention to one task at a time—and allow the many thoughts in our minds to settle too. 3- Try giving your full attention to one thing today to reduce feelings of stress and really savor that activity. --- Intention: I can do one thing at a time. --- If you like listening to the Daily Shine on Spotify, check out Shine Premium to access over 1,000 meditations in the Shine app voiced by diverse creators. You can set a weekly intention and get personalized meditations based on what you're working on. You'll also get access to a mood check-in that’ll recommended meditations based on how you're feeling. Plus, your membership supports a company founded by a Black woman and Japanese women on a mission to make self-care more representative and inclusive. For a limited time, Spotify listeners can get 50% off an annual Shine Premium membership at theshineapp.com/50. That's a year of Shine Premium for just $26.99.

Finding a childlike state of wonder and awe can help improve our mood, make us feel more connected, and so much more. With today’s practice, we’ll tap into the awe-inspiring things that surround you. Written by Stephanie Simpson. Voiced by Elisha Mudly. Takeaways: 1- Tapping into a childlike state of wonder can open up new possibilities and ways of viewing ourselves and others. 2-  We are always surrounded by opportunities for awe; we just need to take a moment to pause, be present, and lead with curiosity. 3- Wonder and awe can improve our mood, increase our capacity for critical thinking, and remind us of the beauty of life.    --- Mantra: I am in awe of the world around me. --- If you like listening to the Daily Shine on Spotify, check out Shine Premium to access over 1,000 meditations in the Shine app voiced by diverse creators. You can set a weekly intention and get personalized meditations based on what you're working on. You'll also get access to a mood check-in that’ll recommended meditations based on how you're feeling. Plus, your membership supports a company founded by a Black woman and Japanese women on a mission to make self-care more representative and inclusive. For a limited time, Spotify listeners can get 50% off an annual Shine Premium membership at theshineapp.com/50. That's a year of Shine Premium for just $26.99.

It’s human to make mistakes or perform at less than our full potential. Today, we practice extending ourselves grace and releasing feelings of shame. Voiced by Mel Chanté. Takeaways: 1- Grace is a concept used extensively in mindfulness and faith-based communities. 2- Grace encompasses aspects of self-compassion and forgiveness—it allows us to move forward despite the fact we may not be perfect. 3- When we give ourselves grace, we release feelings of shame and regret so that we can move forward with care and openness towards ourselves and others. --- Intention: I give myself grace. --- If you like listening to the Daily Shine on Spotify, check out Shine Premium to access over 1,000 meditations in the Shine app voiced by diverse creators. You can set a weekly intention and get personalized meditations based on what you're working on. You'll also get access to a mood check-in that’ll recommended meditations based on how you're feeling. Plus, your membership supports a company founded by a Black woman and Japanese women on a mission to make self-care more representative and inclusive. For a limited time, Spotify listeners can get 50% off an annual Shine Premium membership at theshineapp.com/50. That's a year of Shine Premium for just $26.99.

Boundaries help us create and set expectations for how we want to be treated. Today, join us in reflecting on a boundary that will serve you this week. Grab that journal! Voiced by Mel Chanté. Written by Tiana Brawley, M.S.W. Takeaways: 1- Boundaries are a tool to help you take care of yourself and prioritize your needs. 2- Creating our own “boundary language” allows us to communicate directly and to create clarity in our expectations with work, friendships, and partnerships. 3- Trust yourself to set and speak up about the boundaries that serve you. --- Mantra: I will set boundaries that serve me. --- If you like listening to the Daily Shine on Spotify, check out Shine Premium to access over 1,000 meditations in the Shine app voiced by diverse creators. You can set a weekly intention and get personalized meditations based on what you're working on. You'll also get access to a mood check-in that’ll recommended meditations based on how you're feeling. Plus, your membership supports a company founded by a Black woman and Japanese women on a mission to make self-care more representative and inclusive. For a limited time, Spotify listeners can get 50% off an annual Shine Premium membership at theshineapp.com/50. That's a year of Shine Premium for just $26.99.

Whatever happened today or this week: You have the power to end things on a high note. Today, we use the “peak-end rule” to finish the week on a joyful note that will boost your mood. Voiced by Mel Chanté. Takeaways: 1- The “peak-end rule” states that how an experience ends can shape our perception of the whole experience. And we can use this to our advantage. 2- Bring intentional moments of joy to the end of your days and weeks—especially those that feel tough. 3- Add the “peak-end rule” to your self-care toolbox to better care for your emotional health. --- Intention: I can create my own joy. --- If you like listening to the Daily Shine on Spotify, check out Shine Premium to access over 1,000 meditations in the Shine app voiced by diverse creators. You can set a weekly intention and get personalized meditations based on what you're working on. You'll also get access to a mood check-in that’ll recommended meditations based on how you're feeling. Plus, your membership supports a company founded by a Black woman and Japanese women on a mission to make self-care more representative and inclusive. For a limited time, Spotify listeners can get 50% off an annual Shine Premium membership at theshineapp.com/50. That's a year of Shine Premium for just $26.99.

Sometimes, going through periods without much obvious progress is necessary for us to grow. Today’s visualization helps us learn to be patient with ourselves and trust the process. Voiced by Mel Chanté. Takeaways: 1- There is a lot of pressure on all of us to constantly “level up”—in our career, our personal lives, or even in our wellness journeys. 2- It is normal to go through periods of life when nothing much seems to be happening or changing. 3- Learning to be patient with ourselves, especially in these periods of slowness, allows us to rest, recharge, and, ultimately, grow. --- Mantra: I will be patient with myself. --- If you like listening to the Daily Shine, check out Shine Premium to access over 1,000 meditations in the Shine app voiced by diverse creators. You can set a weekly intention and get personalized meditations based on what you're working on. You'll also get access to a mood check-in that’ll recommended meditations based on how you're feeling. Plus, your membership supports a company founded by a Black woman and Japanese women on a mission to make self-care more representative and inclusive. For a limited time, Spotify listeners can get 50% off an annual Shine Premium membership at theshineapp.com/50. That's a year of Shine Premium for just $26.99.

Sound is a powerful tool that can affect our body and mind. Join us for a music meditation for deep focus and relaxation. Voiced by Elisha Mudly.  Takeaways: 1- Sound waves are physical vibrations that affect our bodies and minds. 2- When we're feeling disconnected from the present moment, tuning in to the sounds around us can bring us back to the now. 3- Meditate with sound whenever you want to reach a state of deep relaxation and focus. --- Mantra: I can listen to the present moment. --- If you like listening to the Daily Shine, check out Shine Premium to access over 1,000 meditations in the Shine app voiced by diverse creators. You can set a weekly intention and get personalized meditations based on what you're working on. You'll also get access to a mood check-in that’ll recommended meditations based on how you're feeling. Plus, your membership supports a company founded by a Black woman and Japanese women on a mission to make self-care more representative and inclusive. For a limited time, Spotify listeners can get 50% off an annual Shine Premium membership at theshineapp.com/50. That's a year of Shine Premium for just $26.99.

It’s easy to define ourselves by our emotions, but our emotions are experiences—not who we are. Today’s practice will help you start to treat your emotions as temporary shifts in energy. Voiced by Mel Chanté. Takeaways: 1- Emotions are energetic experiences that are felt physically. 2- When our brains attach narratives to our emotions, it amplifies and extends our experience of them. 3- By learning to identify and embrace our emotions, we allow our feelings to move through us instead of fixating on negative feelings. --- Mantra: My emotions are energy. --- If you like listening to the Daily Shine, check out Shine Premium to access over 1,000 meditations in the Shine app voiced by diverse creators. You can set a weekly intention and get personalized meditations based on what you're working on. You'll also get access to a mood check-in that’ll recommended meditations based on how you're feeling. Plus, your membership supports a company founded by a Black woman and Japanese women on a mission to make self-care more representative and inclusive. For a limited time, Spotify listeners can get 50% off an annual Shine Premium membership at theshineapp.com/50. That's a year of Shine Premium for just $26.99.

Self-love is a lifelong journey. And when we learn to appreciate and care for ourselves as a true life partner, we can have a deeper appreciation for all parts of ourselves. Today, we reflect on what self-love looks like to you. Grab that journal! Voiced by Mel Chanté. Written by Tiana Brawley, M.S.W. Takeaways: 1- Whether we are single or in a partnership, we can show up as our own partners and deepen our relationship with ourselves. 2- We all have our own desirable partnership qualities, and we can learn to show ourselves these qualities when we need them the most. 3- Take time to define—and redefine—your relationship with yourself. Creating a self-love practice is an ongoing commitment. --- Mantra: I am worthy of my own love. --- If you like listening to the Daily Shine, check out Shine Premium to access over 1,000 meditations in the Shine app voiced by diverse creators. You can set a weekly intention and get personalized meditations based on what you're working on. You'll also get access to a mood check-in that’ll recommended meditations based on how you're feeling. Plus, your membership supports a company founded by a Black woman and Japanese women on a mission to make self-care more representative and inclusive. For a limited time, Spotify listeners can get 50% off an annual Shine Premium membership at theshineapp.com/50. That's a year of Shine Premium for just $26.99.

In times of pain or grief, caring for ourselves can feel so challenging. In today’s meditation, we’ll connect with your “why” and how it can guide you through difficult emotions. Voiced by Mel Chanté. Takeaways: 1- Certain kinds of negative feelings—grief, especially—sit with us for a long time. 2- Our instinct when confronting these kinds of emotions is to try to push them away—but avoiding, ignoring, or repressing these feelings tends to prolong the grieving process. 3- By coming up with a “why,” we give ourselves an anchor to help us work through difficult feelings. --- Mantra: This is why I keep going. --- We believe fighting for Black mental health is crucial to fighting for Black lives. That’s why we’re offering a free collection of meditations specific to Black wellbeing in our app. We’re here to help you rest, heal, and cope. And for any of our members that are looking to support our mission to make self-care more inclusive: Consider investing in a Shine Premium membership today. Founded by a Black woman and a Japanese woman, our app features mental health resources and over 90% of our meditations are created and voiced by Black women. Visit theshineapp.com/podcast to get started.

Even when we’re clear on what we want or deserve, it can be hard to give ourselves permission to go after it. Today’s visualization will help you give *yourself* permission to move forward. Voiced by Mel Chanté. Takeaways: 1- It can be difficult to give ourselves permission to go after what we want or know we deserve. 2- Oftentimes, this hesitancy is rooted in self-doubt or imposter syndrome—we aren’t sure we’re ready for or have earned the right to move forward with what we need. 3- When we grant ourselves permission, we open ourselves up to the possibility for change and growth. --- Mantra: I give myself permission. --- We believe fighting for Black mental health is crucial to fighting for Black lives. That’s why we’re offering a free collection of meditations specific to Black wellbeing in our app. We’re here to help you rest, heal, and cope. And for any of our members that are looking to support our mission to make self-care more inclusive: Consider investing in a Shine Premium membership today. Founded by a Black woman and a Japanese woman, our app features mental health resources and over 90% of our meditations are created and voiced by Black women. Visit theshineapp.com/podcast to get started.

Tapping is a meditation technique that is closely related to acupressure. By tapping on certain points of our body, we can release feelings of stress or shame and shift our mood. Join us for a beginner’s tapping exercise today. Voiced by Elisha Mudly. Takeaways: 1- We all experience negative emotions—it’s part of being human. 2- For some of us, negative emotions can be compounded by feelings of shame or stress because we think that we “shouldn’t feel this way” or need to “snap out of it.” 3- Tapping can help us explore, accept, and release negative feelings, rather than staying caught in a cycle of avoidance. --- Mantra: I accept my feelings as they are. --- We believe fighting for Black mental health is crucial to fighting for Black lives. That’s why we’re offering a free collection of meditations specific to Black wellbeing in our app. We’re here to help you rest, heal, and cope. And for any of our members that are looking to support our mission to make self-care more inclusive: Consider investing in a Shine Premium membership today. Founded by a Black woman and a Japanese woman, our app features mental health resources and over 90% of our meditations are created and voiced by Black women. Visit theshineapp.com/podcast to get started.

When we aim for perfect, we can get stuck in a pattern of endless revisions and self-criticism. Today, join us in reflecting on what it would look like to simply aim for “good enough.” Voiced by Mel Chanté. Takeaways: 1- It’s good to have high standards, and striving for perfectionism is a sign that you care. 2- But when we focus on perfection, we stop moving forward because we become caught up in constantly trying to make the “right” choice. 3- Shifting our mindset to aim for “good enough” can help us move forward on projects and make the decisions necessary to get things done. --- Mantra: I will start with good enough. --- We believe fighting for Black mental health is crucial to fighting for Black lives. That’s why we’re offering a free collection of meditations specific to Black wellbeing in our app. We’re here to help you rest, heal, and cope. And for any of our members that are looking to support our mission to make self-care more inclusive: Consider investing in a Shine Premium membership today. Founded by a Black woman and a Japanese woman, our app features mental health resources and over 90% of our meditations are created and voiced by Black women. Visit theshineapp.com/podcast to get started.

Your energy is always in flux, and noticing its trends can help you work with it. Today, we’ll reflect on what gives you energy and what takes it. Grab that journal! Voiced by Mel Chanté. Takeaways: 1- We all have things that give us energy and things that take it away. 2- Energy fluxes are normal—what boosts your friend might take some energy out of you, and vice versa. 3- Getting to know your own energy trends can help you manage your energy so that you’re more in control of how you work and rest. --- Mantra: I will be kind to my energy. --- We believe fighting for Black mental health is crucial to fighting for Black lives. That’s why we’re offering a free collection of meditations specific to Black wellbeing in our app. We’re here to help you rest, heal, and cope. And for any of our members that are looking to support our mission to make self-care more inclusive: Consider investing in a Shine Premium membership today. Founded by a Black woman and a Japanese woman, our app features mental health resources and over 90% of our meditations are created and voiced by Black women. Visit theshineapp.com/podcast to get started.

When we play the comparison game, we don’t give ourselves credit for how far we’ve come. Today, let’s practice affirming our own journey and staying in our lane. You are worthy of celebration. Voiced by Mel Chanté. Written by Tiana Brawley, M.S.W. Takeaways: 1- It’s human to play the comparison game when it comes to our goals and progress—but we can show ourselves compassion by celebrating our own unique path. 2- You are the driver to your own destination. 3- Take time to celebrate all your wins—big and small. Be your own cheerleader. --- Mantra: I trust my own process. --- We believe fighting for Black mental health is crucial to fighting for Black lives. That’s why we’re offering a free collection of meditations specific to Black wellbeing in our app. We’re here to help you rest, heal, and cope. And for any of our members that are looking to support our mission to make self-care more inclusive: Consider investing in a Shine Premium membership today. Founded by a Black woman and a Japanese woman, our app features mental health resources and over 90% of our meditations are created and voiced by Black women. Visit theshineapp.com/podcast to get started.

We are a society of hurriers—but slowing down to savor the small moments life offers us can help reduce anxiety and increase satisfaction. Today’s visualization prepares us to slow down and be present in our day-to-day. Voiced by Mel Chanté. Takeaways: 1- By directing our attention to the present moment, we can find opportunities for pleasure in small routines we normally rush through. 2- Savoring the present allows us to stop ruminating on the past or worrying about the future— which can also reduce stress and anxiety. 3- Take a few opportunities each day to be fully present in what you’re doing to infuse bursts of happiness into your life. --- Mantra: I have time to slow down. --- We believe fighting for Black mental health is crucial to fighting for Black lives. That’s why we’re offering a free collection of meditations specific to Black wellbeing in our app. We’re here to help you rest, heal, and cope. And for any of our members that are looking to support our mission to make self-care more inclusive: Consider investing in a Shine Premium membership today. Founded by a Black woman and a Japanese woman, our app features mental health resources and over 90% of our meditations are created and voiced by Black women. Visit theshineapp.com/podcast to get started.

When we’re focused on the world around us, it’s easy to feel disconnected from our own physical selves. Today, join us for a body scan exercise to help us get back in touch with our bodies and send our breath where it matters most. Voiced by Elisha Mudly. Takeaways: 1- We can be so caught up in our thoughts and feelings that we don’t even register how they are affecting our bodies. 2- Body scanning can help us release tension and other physical manifestations of negative emotional states by paying attention to how our body feels in the moment and focusing on acceptance and release. 3- Body scanning can’t fix physical pain, but it can significantly reduce distress by teaching us to check in with our bodies and breath into places of discomfort. --- Mantra: I welcome my body as it is today. --- We believe fighting for Black mental health is crucial to fighting for Black lives. That’s why we’re offering a free collection of meditations specific to Black wellbeing in our app. We’re here to help you rest, heal, and cope. And for any of our members that are looking to support our mission to make self-care more inclusive: Consider investing in a Shine Premium membership today. Founded by a Black woman and a Japanese woman, our app features mental health resources and over 90% of our meditations are created and voiced by Black women. Visit theshineapp.com/podcast to get started.

Worrying can feel similar to planning—but there are key differences. In today’s meditation, we’ll work on interrupting cycles of worry and shifting into mindful action instead. Voiced by Mel Chanté. Takeaways: 1- Worrying and planning can be hard to distinguish—partly because they are both patterns we engage in to relieve anxiety. 2- Worry is characterized by repetitive thoughts, uneasiness, and rumination without necessarily focusing on action. 3- One antidote to worry is planning—where you specifically think through positive, actionable steps to address what you are concerned about. --- Mantra: I will release what’s out of my control. --- We believe fighting for Black mental health is crucial to fighting for Black lives. That’s why we’re offering a free collection of meditations specific to Black wellbeing in our app. We’re here to help you rest, heal, and cope. And for any of our members that are looking to support our mission to make self-care more inclusive: Consider investing in a Shine Premium membership today. Founded by a Black woman and a Japanese woman, our app features mental health resources and over 90% of our meditations are created and voiced by Black women. Visit theshineapp.com/podcast to get started.

Today is the first day of Black History Month! Inspired by the leadership of Black voices in the fight for a better tomorrow, today we celebrate the power of our voice—as a tool for care, advocacy, and celebration. Grab that journal! Voiced by Mel Chanté. Takeaways: 1- Our voice is a powerful tool for connection, advocacy, and celebration. 2- For many of us—especially members of the Black community, as well as other BIPOC, Queer, and Female-identifying folks—our voices have been policed, silenced, or modulated as a way to limit our expression. 3- Use your voice to claim your space in the world. You are worthy of every inch of it! --- Mantra: I will make my voice heard. --- We believe fighting for Black mental health is crucial to fighting for Black lives. That’s why we’re offering a free collection of meditations specific to Black wellbeing in our app. We’re here to help you rest, heal, and cope. And for any of our members that are looking to support our mission to make self-care more inclusive: Consider investing in a Shine Premium membership today. Founded by a Black woman and a Japanese woman, our app features mental health resources and over 90% of our meditations are created and voiced by Black women. Visit theshineapp.com/podcast to get started.

When we’re not feeling productive or motivated: Self-compassion is key. Today, we’ll practice being kind to our progress, even when we feel like we miss the mark. Written by Tiana Brawley, M.S.W. Takeaways: 1- Self-kindness means meeting ourselves where we are instead of forcing productivity every day. 2- We can take mental breaks and days off to help us restore and re-energize—and trust it’s part of the process. 3- Aim for consistency and compassion as you go after your 2021 goals and intentions. --- Mantra: I will be kind to my progress. --- To help you make self-care a daily ritual, for a limited time, we’re offering 50% off a Shine Premium membership in the Shine app. Head to theshineapp.com/50. Offer ends January 31, 2021.

For many of us, the past year has been an especially lonely one. We can’t always control who we are able to see and when, but we can learn to be kind to ourselves and more comfortable in our own company. Takeaways: 1- Loneliness is one of the hardest feelings to deal with—as social creatures, humans are hardwired to need a sense of connection to others. 2- We all go through times of life when we are lonely—moves, breakups, shifting friend dynamics, or global pandemics all create circumstances where we might be literally or emotionally on our own. 3- We can better tolerate times of loneliness by treating ourselves as we would a dear friend, with compassion, patience, and extra care. --- Mantra: I am a good friend to myself. --- To help you make self-care a daily ritual, for a limited time, we’re offering 50% off a Shine Premium membership in the Shine app. Head to theshineapp.com/50. Offer ends January 31, 2021.

Today, we use geometric shapes to guide our breath and focus our mind in a guided breathwork exercise. Takeaways: 1- Taking control of our breath can help us regulate our emotional state and focus our minds.   2- There are many ways to shape our breathing, but all have their roots in three basic tools: inhalation, exhalation, and holding our breath. 3- Deep breathing is the best tool to move your body from “fight or flight” mode into “rest and relax” mode by oxygenating your blood and calming your mind.   --- Mantra: I shape my breath to shift my mind. --- To help you make self-care a daily ritual, for a limited time, we’re offering 50% off a Shine Premium membership in the Shine app. Head to theshineapp.com/50. Offer ends January 31, 2021.

When we procrastinate, it is often because we want to avoid negative emotions associated with something, rather than the task itself. Today, we use the concept of an “emotional to-do list” to uncover what feelings might be holding us back and get started on something that we might be stuck on. Takeaways: 1- Procrastination is human—but if there are items that you consistently put off, it's likely rooted in an emotion you're trying to avoid. 2- Procrastinating can compound any negative emotions we feel around a task because we have the added emotional baggage of guilt to contend with when facing our task. 3- By identifying the emotions our to-do lists trigger, we can forgive ourselves for procrastinating and start doing the work of coping with our feelings. --- Mantra: I can move through procrastination. --- To help you make self-care a daily ritual, for a limited time, we’re offering 50% off a Shine Premium membership in the Shine app. Head to theshineapp.com/50. Offer ends January 31, 2021.

We’re all writing our own story. Today, we use this idea to explore how we define ourselves and what parts of our story we might want to re-write. Grab that journal! Takeaways: 1- The ways we define ourselves matter. The good news: You can always rewrite and revise those definitions. 2- Kind self-talk can boost our mood and self-esteem, while negative self-talk can damage our motivation or ability to take action. 3- Identifying what words you use to describe yourself, and what words you’d like to incorporate into your self-narrative, is a powerful way to rewrite your story. --- Mantra: I write my own story. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

Your mind and body are the home you live in every day. Today, we explore the many “rooms” that make up who you are and how you can give them the care they deserve. Takeaways: 1- Your mind and body carry you through the world, allowing you to sense, comprehend, and shape your experience. 2- When we begin to see ourselves as our home, we can begin to evaluate how best to care for ourselves. 3- Consider what “rooms” you might need to spend extra time caring for the next couple of weeks as we finish out the month. --- Mantra: I am my home. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

Our brains are programmed to look for worst-case scenarios as a form of protection. Today’s practice is centered on training ourselves to challenge negative thoughts when they arrive and find silver linings, even in times of uncertainty. Takeaways: 1- When we experience times of uncertainty, our brains can interpret it as a possible threat. 2- To create certainty, our brains will think of worst-case-scenarios and treat that as the most logical outcome. But they’re not always true or inevitable. 3- Give yourself permission to imagine brighter futures and look for silver linings to challenge negative thoughts during times of stress. --- Intention: Things can get better. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

Today, we use the image of the lotus flower to center our minds and focus our bodies for a breath and movement exercise. Takeaways: 1- Mindfulness is for everyone, and there is no correct way to practice it. 2- For some of us, incorporating simple, repetitive movements can be a useful tool to focus and quiet our minds and bodies. 3- Our body, mind, and breath work together to care for us—and each is an equally effective entry point into a mindfulness practice.   --- Mantra: I am grateful for my breath, my body, and my brain. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

Our days are driven by our habits—and you have agency over them. Today’s meditation is inspired by author Jen Sincero’s new book “Badass Habits.” We’ll reflect on what habits we have that we like and what habits we might want to change. Takeaways: 1- All of us have many habits—conscious and unconscious—that heavily influence how we spend our time. 2- Becoming aware of our habits can help us strengthen the ones that are helpful to us, while releasing the habits that do not serve us. 3- The key to changing our habits is the belief that we are able to change. --- Mantra: I have power over my habits. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

It’s easy to forget the people and communities that always have your back. Today, join us in reflecting on your support system and savoring the people who surround you with care. Grab that journal! Takeaways: 1- Support systems are vital to help us weather life’s ups and downs. 2- When we think of support systems, we often think of our friends or family, but there are many ways we can get our needs met in both intimate and more casual relationships.   3- Identifying what support systems you have in place, and what systems might need strengthening, is a powerful way to take care of yourself. --- Mantra: I am worthy of support and care. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

There are layers to caring for yourself—and looking within will help you discover them. Join us in reflecting on your body, mind, and heart with today’s practice. Takeaways: 1- There are layers to our needs that need to be addressed in different ways. 2- When our usual strategies for self-care don’t work, it is sometimes because we need to care for ourselves on a deeper level. 3- Understanding ourselves as layered can help us expand our ability to meet our needs when different parts of ourselves need care. --- Mantra: I will care for my whole self. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

Words impact our minds and bodies—especially the ones we say to ourselves. Today, we’ll reflect on your self-talk and use kindness as a tool to reduce stress. Takeaways: 1- Words have the power to create chemical changes in our brains—either improving our wellbeing or triggering stress-inducing hormones. 2- Our bodies can weather occasional outbursts or negative self-talk, but these effects can accumulate over time. 3- Speak to yourself with kindness to help nourish your mind and body. --- Mantra: I will speak to myself with kindness. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

“If the ocean can calm itself, so can you.” - Poet Nayyirah Waheed. Today, we look to the ocean to inspire our visualization and breath practice. Takeaways: 1- By mimicking the sound of the ocean, “ocean breathing” helps us center and heal during stressful life situations. 2- Like the ocean itself, we might feel tossed and turned by the demands put on us by others or society. 3- Look deep inside yourself to connect to your core values which remain even in times of turmoil. --- Mantra: My breath brings me to calmer waters. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

It can be hard to get started on a project—and the bigger the task, the harder it often seems. Today, we’ll use a tool called the “Now Step” to get unstuck and start moving forward on the things that matter to us. Takeaways: 1- There are a million different ways to procrastinate, but when we are putting off something we genuinely want, it often has to do with fear or indecision. 2- The longer we hold off on doing something, the more negative emotions—such a guilt or shame—can build, making us even *less* inclined to get started. 3- Shrinking our goals to the smallest actionable steps possible helps us start moving forward. --- Mantra: I will start small today. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

In our busy lives: It’s easy to forget to check in with ourselves. But there are simple ways to make it a habit. Today, join us for a moment of self-reflection and to make a plan for how you’ll check in with yourself throughout your week. Grab that journal! Takeaways: 1- In the hustle and bustle of our daily lives, it’s easy to forget to check in with ourselves. 2- Before we can shift our mindset, we need to acknowledge where we’re at. And we can do this with a self check-in. 3- Creating a check-in plan can help you prioritize self-reflection in times of stress. --- Mantra: I am worth taking care of. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

The pressure to be busy all the time can make rest feel out of the question—but your brain and body deserve it. Today, we reflect on the intention: “I will let myself rest.” Takeaways: 1- Rest is essential to our physical and mental wellbeing. 2- Rest isn’t just about physical rest—it is also about finding moments to step back and process all that you’re taking in every day. 3- Try to find opportunities for “soft fascination” throughout your day to give your mind opportunities to relax and recharge. --- Intention: I will let myself rest. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

You deserve to treat yourself like a friend, especially in moments when you miss the mark. Today, we reflect on the intention: “I will be kind to myself.” Written by Tiana Brawley, M.S.W. Takeaways: 1- Self-kindness means having a deeper acceptance of yourself in the present moment. 2- We can greet our inner critic with curiosity instead of giving it all our power. 3- Practice taking the mic from your inner critic and speaking to it with self-compassion. --- Mantra: I will be kind to myself. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

When confronted with change, often our instinct is to resist or deny it. But change is a necessary part of growth. Today, we reflect on the intention: “I will breathe through change.” Takeaways: 1- Change is a necessary, but often stressful, part of life. 2- Instead of resisting change, we can focus on our breath to help us accept and move forward into new ways of being. 3- Breath exercises can calm and center us, or energize us as we move through cycles of stress and challenge. --- Intention: I will breathe through change. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

It’s easy to get caught up in our thoughts and feelings—but we can find small ways to create the peace we seek. Today, we reflect on the intention: “I will find moments of calm." Takeaways: 1- No matter how busy we are, we have time to find moments of calm and stillness inside our day. 2- We can find calm by focusing on the details of any task we’re doing—even doing the dishes. 3- Tune into the present moment whenever you need it—it’s always there for you. --- Intention: I will find moments of calm. --- If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

To kick off 2021: We’re exploring each of the 5 new weekly intentions you can set in the Shine app. Consider them your self-care toolkit for 2021. Today’s intention: I will believe in myself. Grab that journal! Takeaways: 1- You come into 2021 carrying all the knowledge, wisdom, and strength of your past. 2- We are better able to manage challenges when we believe in ourselves. 3- Remember the moments when you’ve believed in yourself before, and actively cultivate that feeling in the face of self-doubt. --- Intention: I will believe in myself. --- The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

Welcome to 2021. Today: We’ll help you set an intention for your year—and hear intentions from some of Shine’s favorite people. Grab that journal! And share your intention with us using #My2021Intention. Takeaways: 1- The new year holds so much possibility, and an intention can be your North Star to navigate what each day brings. 2- While goals focus on what you’ll achieve in the future, an intention focuses on how you want to think, act, or be in the present moment. 3- Set an intention using “In 2021, I will…” as a framework, and remember why it matters to you and why you’re capable. --- Intention: In 2021, I will... --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast

It’s the final day of our 2020 reflection—and we’re using it to get in tune with our sense of hope, even in the face of uncertainty. Grab that journal! Takeaways: 1- Hope and optimism are not the same thing. 2- We can cultivate hope by engaging with the unpredictability of the future. 3- Find hope by expanding your sense of possibility for a different tomorrow. --- Mantra: I greet the new year with hope. --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast

On day three of our 2020 reflection, we focus on finding moments of resilience in the past year. Grab that journal! Takeaways: 1- Resilience is the ability to bounce back when life hands us tough circumstances. 2- Resilience often means sticking with something even when it gets hard, but it can also mean resting or caring for ourselves and others in tough situations. 3- Resilience is a self-fulfilling prophecy—our ability to cope increases our belief that we can handle whatever comes our way. --- Mantra: I believe in my resilience. --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast

Today, we continue our 2020 reflection by asking: What did you learn you need this year? Grab that journal! Takeaways: 1- When something in our lives feels lacking, we can use it as a cue to figure out what we need from ourselves and others. 2- We all have physical, emotional, and intellectual needs—addressing all three can help us feel more balanced. 3- Tough years and circumstances teach us about our needs and help us develop strategies to make sure they’re met --- Mantra: I’m learning what I need. --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast

The countdown to 2021 is on. But first: Let's take a look back. We're kicking off Reflection Week 2020 and starting today by celebrating our small wins. Grab that journal! Takeaways: 1- You've collected wins all year, whether you realized them or not. 2- We often look for big accomplishments when we reflect on our year, but many small wins got us to today. 3- Small, personal wins are just as important as major life events. --- Mantra: I am proud of myself. --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast

We end our Best of the Daily Shine week with one of our favorite topics: Gratitude. Today's open meditation will help you show appreciation to others. What our members think: “Quarantining by myself right now and this was what I needed. I’m grateful for my crew, even if I can’t see them IRL.” Takeaways: 1- When we show gratitude in our relationships, it strengthens our connection with that person. 2- Our connections help us lead a longer, more satisfying life. And they show that person that we see them. 3- Think of someone who has made a difference for you and a way to show them you're thankful for it. --- Mantra: I am grateful for my people. --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast

Today, our Best of the Daily Shine 2020 episode will help you feel grounded in all the branches that make you who you are. What our members think: “This was cathartic, and I needed to hear this said out loud.” Takeaways: 1- We all have a tendency to define ourselves by our careers or routines or pursuits. 2- The truth is, our identities are like trees and those parts are just branches. 3- Meditate on what the branches of your tree are and notice the ones that don't rely on external circumstances. --- Mantra: I am rooted in who I am. My branches do not define me. --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast

As we explore the Best of the Daily Shine from 2020: Today, we revisit a breathing meditation all about color. What our members are saying: “As an artist, this meditation has a special place in my heart.”   Takeaways: 1-  The study of color is a form of environmental psychology—the research of how our physical world affects our brain. 2- Certain colors can calm us, energize us, or stress us out. But everyone is different. 3- Practice breathing intentionally and visualizing a positive color you want to bring into your body and spirit. --- Mantra: I nurture myself with color. --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast

Today’s Best of the Daily Shine episode is all about communicating your needs by asking yourself: Do I need empathy or strategy? What our members think of it: “Can't tell you enough how this transformed my thinking.” Takeaways: 1-  Our friends are so important to our mental health, and when they have problems we want to be there for them. 2-Everyone has a way they like to be supported, and knowing those needs helps us show up for ourselves and each other. 3- Notice your own needs through this filter too, so you can not just move past your feelings but grow through them. --- Mantra: I deserve support that works for me.   --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast

This week: We’re celebrating the best Daily Shine episodes from 2020. Today’s episode will help you tap into what your most cared for self looks like. What our members are saying: “I keep coming back to this one. Such an eye-opener!” Takeaways: 1-Our lives naturally ebb and flow in so many ways, and that can include how we take care of ourselves. 2- Ask yourself when you felt like your most cared for self, and dig into every detail that comes with who that self was. 3- As you reflect, notice the practices you can recreate in your present to get back to that place. --- Mantra: Past care can become present care --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast.

There are some things that we put off enjoying because we are waiting for a special occasion—but we *are* the occasion. Today, we dive into a meditation practice designed to help us trust our worth and find opportunities for celebration and joy. Takeaways: 1- Slowing down and asking ourselves what we might be putting off can help us find opportunities for joy that we aren’t taking. 2- We do not need to prove our worth or have a reason to enjoy ourselves. 3- Practice finding opportunities for pleasure or joy every day. --- Mantra: I am open to joy every day. --- If you like listening to the Daily Shine, download the Shine app—named one of the Best Apps of 2020 by Apple. The Shine app will help you take a moment to meditate, connect with others, and reflect on how you're feeling. Upgrade to Shine Premium, and you’ll get access to over 800 meditations voiced by a diverse community. Start for free today at theshineapp.com/podcast.

Avoiding toxic people and situations is healthy—but in other situations, it benefits us to push back on that instinct. Today, we dive into a visualization to help you turn avoidance into action. Takeaways: 1- Avoidance is when our protective instinct goes into overdrive, causing us to dodge situations that are necessary or even helpful but make us feel anxiety, fear, or shame. 2- Avoidance tends to snowball—the longer we put off dealing with something, the more emotionally loaded that trigger can become. 3- If we’re avoiding something that isn’t dangerous: We can use self-talk to help us move past those feelings into a place of action. --- Mantra: I am brave and capable. --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast.

When things go wrong and we start to panic, we can soothe ourselves by simply changing our breath. Today, we dive into a breath practice to help us return to a place of peace in those moments. Takeaways: 1- We can stop stress in its tracks by changing our breathing patterns.   2- Practicing our “natural breath” can help us learn how to breathe fully in our day-to-day life. 3- Try alternate nostril breathing to increase your breath control and prepare for deeper meditative practices. --- Mantra: My breath is my anchor. --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast.

On those days when self-care feels impossible: You can use “keystone habits” to soothe your stress and anxiety in small ways. Learn how with today’s meditation. Takeaways: 1-  Keystone habits are small habits that can set you up for other good things in your day. 2-  Self-care doesn’t have to take hours—even small acts can make a huge difference. 3- When you focus on impact over effort, you’re preserving your energy while caring for yourself. --- Mantra: I can make time to care for myself. --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast.

We all go through moments of feeling stuck. With today’s meditation, learn how to extend compassion to yourself when your next step is unclear and an exercise to find your way forward. Takeaways: 1-  It’s human to freeze up when we’re facing a new challenge or big decision. 2-  In those moments: Be honest with yourself about feeling stuck and greet yourself with compassion. 3-  Take your next step forward by thinking through your options, taking action, and then checking in with how you feel. --- Mantra: I will move forward. --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast.

It’s easy to feel like our worth is tied to how much work we can get done in a day—or how busy we seem to those around us. Today, take a moment to release that pressure and remember those factors don’t determine who you are or your value. Takeaways: 1-  Your schedule or busyness does not determine your value in this world. 2-  Notice the moments when you question your worth and ask yourself: How can I show myself compassion? 3-  Give yourself permission to release the guilt you might feel and remember that only you can determine your worth. --- Mantra: Only I have the power to determine my worth. --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast.

Newness is something that can help our mood and improve our cognition- but a change of mindset can help us find novelty even when our days seem to all be the same. Today, we dive into a meditation practice designed to help us practice seeing our lives in a new light. Takeaways: 1- We can cultivate “newness” in our lives by changing up our patterns of life or by changing our mindset. 2-  Tiny changes to our routine can help us break from monotony. 3- Cultivate a beginner’s mind to find novelty and joy in daily life. --- Mantra: Every breath is a new moment; the future is wide with possibility. --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast.

We always belong—and slowing down and connecting to the present moment can remind us of that. In today’s meditation, we’ll use the four elements—earth, fire, water, air—to help you find stillness and feel more connected to the world around you. Takeaways: 1-  Grounding helps us tune into the present moment—and once we do: We can feel a greater sense of belonging. 2- Use the four elements–earth, fire, water, and air—as anchors to help you get present and feel connected to the world around you. 3- Remember: You always belong, in each and every moment. --- Mantra: I belong. --- If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast.

How you start your day can impact everything that follows, from your mood to motivation. Reflect on your “productive mood anchor” and make mornings a bright spot with this meditation. Takeaways: 1- How we start our day can impact our mood and motivation for the rest of the day. 2- A “productive mood anchor” is any joyful action that gets you in a good headspace to tackle the day ahead. 3- Give yourself permission to start your day with something that sparks joy—and know it’ll create a positive domino effect. --- Mantra: I can begin with joy. --- This holiday season, support the people you love by giving them a yearlong membership to Shine, the #1 self-care app. Your purchase will support a company founded by two women of color. And, from December 1st to December 31st, 15% of all gift card sales will be donated to Sad Girls Club, a non-profit organization that provides group therapy sessions to support Gen-Z and millennial women of color. Visit theshineapp.com/gift to purchase a gift card today.

As the seasons start to change: It’s the perfect time to create a self-care plan for moments when the winter blues creep in. Grab that journal! Takeaways: 1- You’re not alone if the changing seasons impact your mood or energy. 2- By creating a self-care plan in advance, we make it easier to help ourselves in moments when we feel off. 3- Reflect on what helps you feel soothed, calm, engaged, and capable of coping with difficult emotions to create your self-care plan for the months ahead. --- Mantra: I can care for my future self. --- This holiday season, support the people you love by giving them a yearlong membership to Shine, the #1 self-care app. Your purchase will support a company founded by two women of color. And, from December 1st to December 31st, 15% of all gift card sales will be donated to Sad Girls Club, a non-profit organization that provides group therapy sessions to support Gen-Z and millennial women of color. Visit theshineapp.com/gift to purchase a gift card today.

It’s easy to be kind to ourselves when things are going well—but honoring your whole self means extending self-compassion through tough times too. Today, take a moment to show love to your whole self with us. Takeaways: 1- Being human means having moments when we mess up or let ourselves down. 2- When we choose to honor ourselves in tough moments: We allow ourselves to be free. 3- Recognize and return to the voice of compassion you always carry within you. --- Mantra: I choose to be on my own side. --- This holiday season, support the people you love by giving them a yearlong membership to Shine, the #1 self-care app. Your purchase will support a company founded by two women of color. And, from December 1st to December 31st, 15% of all gift card sales will be donated to Sad Girls Club, a non-profit organization that provides group therapy sessions to support Gen-Z and millennial women of color. Visit theshineapp.com/gift to purchase a giftcard today.

We thrive on certainty—but you’re more equipped to handle uncertainty than you think. Today, we dive into a meditation practice that helps us cultivate a sense of inner strength and calm from within, no matter what's going on around us. Takeaways: 1- Coping with uncertainty can be hard, but it's something we're always doing as humans. 2-  Try focusing on what's going on inside of you, rather than outside. 3- Notice your thoughts and emotions, and label them for yourself so you can better connect with that inner world. Mantra: I can live and thrive with uncertainty. --- This holiday season, support the people you love by giving them a yearlong membership to Shine, the #1 self-care app. Your purchase will support a company founded by two women of color. And, from December 1st to December 31st, 15% of all gift card sales will be donated to Sad Girls Club, a non-profit organization that provides group therapy sessions to support Gen-Z and millennial women of color. Visit theshineapp.com/gift to purchase a gift card today.

It can take a little while to feel settled, especially when it comes to our thoughts. Today, Elisha is sharing an easy and fun exercise in which we watch our thoughts come and go peacefully, like trains at the station. Takeaways: 1- It's human to get carried away in our thoughts. 2-  Mindfulness offers us the practice of watching them come and go peacefully. 3- Visualize your thoughts like trains, while you sit calmly at the train station. --- Mantra:I am here with my breath. --- This holiday season, support the people you love by giving them a yearlong membership to Shine, the #1 self-care app. Your purchase will support a company founded by two women of color. And, from December 1st to December 31st, 15% of all gift card sales will be donated to Sad Girls Club, a non-profit organization that provides group therapy sessions to support Gen-Z and millennial women of color. Visit theshineapp.com/gift to purchase a gift card today.

Meet your new Daily Shine host, Mel Chanté! On this Giving Tuesday, and the start of the holiday season, we're exploring how to give gifts that are thoughtful and fulfilling for the people who matter most. Takeaways: 1- Giving thoughtfully is tapping into the needs of other people. 2- It's not just generous, it's also shown to reduce the gift giver's stress and improve their health. 3- Bring to mind someone you love, and how you could help fulfill a need of theirs. --- Mantra: I give thoughtfully to those I love. --- This holiday season, support the people you love by giving them a yearlong membership to Shine, the #1 self-care app. Your purchase will support a company founded by two women of color. And, from December 1st to December 31st, 15% of all gift card sales will be donated to Sad Girls Club, a non-profit organization that provides group therapy sessions to support Gen-Z and millennial women of color. Visit theshineapp.com/gift to purchase a gift card today.

Look back at the moments and lessons that shaped you this month. Tiffany guides you through an end of November reflection to celebrate your wins, growth, and learnings. Grab that journal! Takeaways: 1- We often move from one month to the next on autopilot, ready to take on new goals and tasks. 2- But when we take time to pause, reflect, and look deeper at our experiences, we learn our strengths and lessons for the future. 3- We're always learning and growing, so reflect and see how much you've accomplished. --- Mantra: I am always learning and growing. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. Last day to get a year of Shine Premium for only $20 at theshineapp.com/20 ! Offer ends Nov 30th 11:59pm EST.

We all have a tendency to ruminate on problems and over-complicate them. Instead, hit reset on those thought patterns and ask yourself what it would like if things were easy. Takeaways: 1- We all have a complexity bias: the tendency to make simple problems complicated. 2- So instead, we can ask ourselves: what would this look like if it were easy? 3- Rest in feeling grounded in the moment, noticing what you can appreciate right now. --- Mantra: I appreciate myself as I am right now. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20 . Offer ends Nov 30th.

Today is a day for gratitude. Today, we'll recall what we're thankful for not just in the present, but in the past and future too. Takeaways: 1- Gratitude is enormously impactful as a daily practice. 2- Take time to notice what you're thankful for every day, and you'll retrain your brain to think more positively. 3- Think of something you're grateful for in your past, present, and future. --- Mantra: I am grateful for my past, present, and future. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. Get a year of Shine Premium for just $20 at theshineapp.com/20. Offer ends Nov 30th.

Our bodies have used sound and chanting for generations to create a sense of peace and balance. Today, we meditate with sound to get us in a place of harmony for the day. If you can: Practice somewhere you can make noise! Takeaways: 1- Our bodies can help us learn what we need. 2- Take note of how you feel and what parts of your body may have some distress. 3- As you meditate, feel how chanting certain simple sounds feels in your body. --- Mantra: I care for my body with sound. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

We've all had to reroute in some way this year—and that can stir up anxiety. Join us in an exercise to break out of negative thought patterns. Takeaways: 1- We've all had to reroute this year. 2- Instead of sitting in negative thought patterns, break out of it by tuning into the present moment. 3- Find yourself in nature, or offer yourself an activity of pure play. --- Mantra: I give myself permission to reroute and breathe. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

Life's lessons have a way of revisiting us. Instead of getting discouraged we're setting the intention to embrace the act of re-learning with kindness. Grab that journal! Takeaways: 1- Personal growth isn't linear—it's full of twists, turns, and sliding backwards. 2- Having to re-face and re-learn a lesson isn't a sign we're doing something wrong. 3- Familiar lessons help you find a path forward in the present. Use any helpful takeaways and take your next step. --- Mantra: I learn and expand with every experience. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

Vulnerability isn't easy, but it's powerful in forming connections with others and ourselves. Today, we're exploring how and when we choose to be vulnerable in a reflective meditation. Takeaways: 1- Vulnerability is defined as risk, uncertainty, and emotional exposure. 2- It allows us to connect with others and be open about who we are. 3- We should be most vulnerable with ourselves—it starts from within. --- Mantra: I decide my vulnerability. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

We can accept things without approving of them. Today's meditation focuses on our ability to accept what we can't control—with a practice that starts from within. Takeaways: 1- We often think acceptance means approving of something or giving up, but it's not. 2- In order to bounce back from challenges, we have to be able to accept what we can and can't control. 3- Practice by noticing the state of your body and mind without reacting or trying to change it. --- Mantra: I can accept without approving. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

Stress can get stuck inside our bodies, not just our minds. Today, Elisha guides you through some mindful movements to help release tension. Takeaways: 1- Stress can get stuck inside our bodies, not just our minds. 2- When we move with mindfulness, we give ourselves a chance to reset and release tension. 3-  Find what feels good for you: swing your arms, move your hips, or give yourself a solo dance party to get moving. --- Mantra: I can self-soothe with movement. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

It's human to feel worried about the future, or negative about the past. But tapping into the present and choosing to notice the ways in which you're okay in this moment can help you live with less stress and more perspective. Today's meditation helps you practice. Takeaways: 1- Our brains are designed to keep an eye out for potential threats. 2- Notice how you're feeling, and remember to keep it in the present. 3- Add the words "okay" to however your feeling, and accept that it will pass. --- Mantra: It's okay to feel how I feel right now. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20.

Today we're shaking off our Monday fog by setting the intention to reattach to the week and get into go mode. Grab your journal! Takeaways: 1- It's human to feel anxious about the day ahead. 2- Studies show that getting mentally prepared for the day can help you feel more positive, focused, and energized. 3- Ask yourself what your day-to-day means to you, and why you do it. --- Mantra: I decide how my day goes. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

We don't just need sleep to recharge—we may also need mental and physical rest. Today, we learn the difference between the two and get to know what our bodies need from us. Takeaways: 1- When we're tired, we need rest through activities like zoning out to a TV show or meditating. 2- Learning to differentiate between sleep and rest helps you know what your body needs. 3- Scan your body to pinpoint what would help you most—and reset with a breathing exercise. --- Mantra: I offer my brain and body rest. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20.

It's human to feel negative emotions—and to want to push them away. Today, we're practicing sitting with all of our feelings and finding new ways to cope with them. Takeaways: 1- It's been shown that those who notice and address their negative emotions feel less stress, and bounce back more resiliently from challenges. 2- See if you can pinpoint a tough emotion that's been coming up for you lately. 3- What's one small thing you can do to help yourself cope with that emotion today? --- Mantra: I sit with my feelings and they help me grow. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

When we’re in a moment of frustration or anxiety—a deep breath can make a huge difference. Find a space where you’re comfortable making some noise, and use this humming bee exercise to help you tune out the world and give yourself your own private sound bath. Takeaways: 1- Deep breaths can help calm our nervous system, especially in moments of frustration. 2- As you inhale, place your fingers on the tragus of each ear. 3- As you exhale, press down so the ear canal is closed and make a soothing humming sound. --- Mantra: I tune into my own body for wisdom. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20.

Taking care of ourselves isn't selfish—and it's a constant, ever-shifting practice. Today's meditation borrows from a Buddhist teacher and helps us offer ourselves support and grace whenever we need it. Takeaways: 1- Taking care of ourselves is fluid, dynamic, and ever-present. 2- Whenever you need support, think of G-R-A-C-E. 3- Gather your attention, tune into your body, and set yourself up with an intention and action to support yourself. --- Mantra: I support myself with grace. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20.

Grab your journal! Today we're setting the intention to listen to our intuition so we can build self-trust. Takeaways: 1- We make thousands of decisions each day. 2- It's human to be doubtful or feel tough emotions when choosing what's best for you. 3- Lean into your intuition—your body and mind are working together and you'll know what's right just by the way it feels. --- Mantra: I trust what feels right for me. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

We're all our own worst critics. Today, let's choose self-compassion by validating our feelings and comforting ourselves through negative feelings. Takeaways: 1- When things don't go as planned, it's easy to feel deflated and hard on ourselves. 2- Self-compassion means choosing to validate those feelings as part of being human. 3- Support yourself with positive affirmations and acknowledge that this won't be how you feel forever. --- Mantra: I can care for myself with compassion. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20. --- Experiencing election stress? You're not alone. Learn how to take better care of yourself during and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

In challenging times, it's important to choose kindness towards yourself and others. Today, we're meditating on our own resilience and choosing how we care for ourselves moving forward. Takeaways: 1- It's human to get into self-blame mode when faced with challenges, stress, and trauma. 2- That's why it's important to actively choose kindness, so you can help yourself heal. 3- Notice your thoughts and how you can be more kind to yourself mentally, alongside acts of self-care. --- Mantra: I heal from stress with kindness. --- Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20.

Today we're cultivating the calm and emotional balance we need. Elisha guides us through a qigong practice that connects the body, breath, and mind. Takeaways: 1- Whatever you're feeling today is valid. 2- Allow yourself the time and space to process those emotions and support yourself in the now. 3- Create a sense of balance from within with some deep breathing today—inhale the feelings and emotions that support you and exhale allowing them to flow through your mind, body, and spirit. --- Mantra: I can create ease from within. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20.

Instead of dwelling on what we can't control, let's take time to notice just how much we can impact the people around us. Today's meditation is about trading anxiety and worry for hope, resilience, and care. Takeaways: 1- It's not just your vote that counts, it's the time, money, and energy you give to what you care about. 2- Take time to reflect on an action you took for what you believed in. 3- Notice how just taking that action can help inspire or impact others to do the same. --- Mantra: I make an impact on the world. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20 --- Experiencing election stress? You're not alone. Learn how to take better care of yourself during and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

In times of uncertainty, it's nice to set an intention for how you want to respond and navigate the unknown. Today, we're journaling our intention for the big day and week ahead. Takeaways: 1- We can't control the future, or what others do, but we can control how we respond to it. 2- Set an intention for yourself in times of uncertainty—not a goal or task, but an ongoing direction. 3- If you find yourself straying off-course, that's okay, just come back to your intention with compassion. --- Mantra: I'm guided by my deepest intention. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20 --- Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

We all have different viewpoints, and conversations about them can be hard. Today, we're practicing how to navigate tough conversations with people who don't agree with your beliefs—and how to check in with yourself before and after. Takeaways: 1- Research shows that the more we have direct conversations when we disagree, the more likely we are to make decisions based on our values. 2- Remember that other people's opinions have no influence on your worth or values. 3- Take a deep breath and check in with what you're able to control, and what your body is telling you. --- Mantra: My worth doesn't rely on anyone but me. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20 --- Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

It can be hard to feel hopeful in the face of stress, but there is always something to be hopeful for. Today, we're using our sense of hope as a guide to what we need, and how to navigate stress. Takeaways: 1- Hope is a Lizzo-approved self-care tool. 2- Tap into how hopeful you're feeling as a way of checking in with yourself. 3- In the face of a challenge, ask yourself: what am I hopeful for? And see where it leads you. --- Mantra: My hope guides me forward through stress. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20 --- Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

Our days tend to overwhelm us with a constant stream of information and things to process. But today, we're giving ourselves a break by focusing on just one thing. Elisha guides you in a grounding sensory practice. Takeaways: 1- We consume so much from a screen that it can be nice to switch to a more tactile mode. 2- Find an object and immerse yourself in it—notice every detail with all five senses. 3- Notice how it feels to hold, and how your sense of touch can ground you. --- Mantra: I am grounded and at peace. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20 --- Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

Anxiety makes us human, but we don't have to believe every anxious thought we have. Today, we're using anxiety mantras to move past fears and worries, so we can get back to what matters. Takeaways: 1- Anxiety is part of what makes us human, but we don't have to listen to what it tells us. 2- We can regulate the times that we dig into negative thoughts, or just move past them. 3- Take a long deep breath, and repeat an anxiety mantra to yourself. --- Mantra: My anxiety is talking, but I don't have to believe what it says. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20 --- Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

Today we're setting the intention to release the need for outside validation and reclaim our worth and value. Grab that journal! Takeaways: 1- We are all inherently worthy. 2- But it's human to look outside of ourselves for that proof. 3- Reclaim with your self-worth—decide what value means to you, own it, and live it. --- Mantra: I am already worthy. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20 --- Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

Our friendships might look different, but we don't have to lose connection with each other. Today's meditation reminds you how much your friendships make a difference in your life, and how you can nurture them day to day. Takeaways: 1- You nurture your friendships, and your friendships nurture your life. 2- Even if we can't see friends in person as often, there are still so many ways of connecting from afar. 3- Set an intention to show a friend how much they mean to you today. --- Mantra: I nourish my friendships. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20 --- Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

When we make room for dreaming, we get a chance to rest and reflect on what matters to us. Today we're practicing communal dreaming, a concept we learned from artist and poet Annika Hansteen-Izora, @annika.izora. Join us in reflecting on the world we want to create for the future. Takeaways: 1- Communal dreaming is the concept of allowing yourself to think of worlds beyond the mainstream status quo. 2- It's an act of caring that helps us expand our imagination. 3- Reflect on what kind of world you want to live in one day, and let your mind wander. --- Mantra: My dreams are an act of caring. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20 --- Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

Mindfulness techniques offer us so much, but nothing is more important than paying attention to what your body needs. Today, we practice self-directed breathwork to help check in with how we feel and care for ourselves. Takeaways: 1- Your body is powerful. 2- By slowing down and checking in with it, you can better connect to what you need. 3- Bring attention to your breath and see how breathwork can affect the way you feel. --- Mantra: I offer my body what it needs. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20 --- Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

Our emotions require care and space to build up their strength. Today's meditation shows us how to build our emotional immunity by processing our feelings regularly. Takeaways: 1- Emotional immunity means being in touch with your feelings and processing them regularly. 2- Notice what's coming up inside of you and try to label it. 3- Release it by acknowledging it's part of you, without letting it take over. --- Mantra: I process and release my emotions. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20 --- Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

Today we're setting the intention to challenge the rules we've set that may hold us back. Grab that journal! Takeaways: 1- We often create rules for ourselves because we crave order or want to feel protected from our worries or insecurities. 2- But they can keep us small, holding us back from growth and the big lives we deserve. 3- Push back on your self-imposed beliefs. You have the power to challenge and rewrite the rules. --- Mantra: I can challenge and rewrite my rules. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20 --- Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

We're quick to empathize with other people, but sometimes it can be hard to do it with ourselves. Today's meditation is a practice in observing and identifying your emotions through self-empathy. Takeaways: 1- Empathy is recognizing and identifying your feelings. 2- To feel empathy for ourselves is to know that our feelings are part of being human. 3- Reflect on an emotion, and notice where it might be coming from and what you can offer yourself, the same way you would a friend. --- Mantra: I offer myself empathy. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20 --- Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

Boundaries can help us protect our mental energy—and it’s always helpful to check in and reset them. Today we're practicing setting boundaries, worrying intentionally, and identifying what we can do to take action. Takeaways: 1- Our worries follow us along, from doing the dishes to going to bed. 2- Offer yourself the practice of deliberate worry time, so you can get them out of your head and onto paper. 3- Reflect on something worrying you and notice if it's actionable or not—then let it go. --- Mantra: I let go of my worries. --- Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

We often carry our stress in certain parts of our bodies. Today we'll connect with those points and relax them with gentle movement, so you can move with the day stress-free. Takeaways: 1- We know stress lives in our minds, but it can also live in our bodies. 2- We often carry tension in our neck, shoulders, hands and feet. 3- Stretch these muscles regularly and check in with where you might be carrying stress in your body. --- Mantra: I release the stress I carry. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

So many of us want to be perfect at everything right away. But when we're brave enough to let ourselves struggle or fail, we open up to all the joy and progress we may get out of an activity. Takeaways: 1- It's human to want to be perfect at something right away. 2- Remind yourself that trying something new means being bad at it, and that's okay. 3- Focus on what you get out of the activity, regardless of your own ability. --- Mantra: I give myself permission to be bad. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

As our needs change, so should our self-care. Today we're taking stock of our self-care practices and setting the intention to move forward with what serves us best. Grab your journal! Takeaways: 1- We can have what feels like a catalog of self-care practices. 2- We use some more than others or we even outgrow them if they no longer serve us. 3- Do your current practices support your needs? Audit your routine and make updates to works best for you. --- Mantra: I will support my needs as they change. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

Happy World Mental Health Day! In this special weekend Daily Shine, we're honoring our wellbeing and community with a special loving-kindness meditation. Be sure to share this meditation with someone special—listen and care for your mental health together. Takeaways: 1- Caring for our mental health is a very personal journey, but it's not one that you have to navigate alone. 2- The more open we are about our wellbeing the more self-compassion and empathy we build. 3- Your love and kindness are expansive—even when you feel alone, you are connected to the people you care about and the entire world around you. --- Mantra: May I be safe, happy, healthy, and live with ease. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

It's okay to feel socially anxious when you aren't seeing your people as often. Today, offer yourself grace in the face of social anxiety with a smile meditation. Takeaways: 1- It's OK if you feel socially anxious—it's one of the challenges so many of us are going through right now. 2- Find ways to practice being social in a safe way, and remember not to judge yourself for a natural outcome of your situation. 3- Smile to yourself gently as an offering, with deep breaths and positive mantras. --- Mantra: I offer myself grace. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

Anxious thoughts can get the best of all of us, especially at bedtime. Today, we'll walk through a progressive muscle relaxation technique you can use to ground yourself and calm your mind for sleep. Takeaways: 1- Sleep anxiety can cause a lack of sleep, which then triggers more anxiety during the day. It can be a tough cycle to break. 2- In addition to sleep hygiene, offer yourself deep breaths and body relaxation techniques before bed. 3- Tense and relax groups of muscles one by one, holding for counts of ten. Notice how you feel after.   --- Mantra: I am calm from the inside out. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

You can handle this day exactly as it is. Today, we tap into our body's wisdom and resilience with a hand-on-heart meditation to calm our stress from within.   Takeaways: 1- Moving through our feelings is important for building resilience. 2- Tap into your body's natural resilience by mindfully calming your nervous system in times of stress. 3- Place a hand on your heart and recall a time you felt safe and loved. Feel what comes up. --- Mantra: My body is resilient and wise. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/podcast20

Nature isn't just healing—it can teach us lessons in patience, kindness, and empathy. Today, reflect on some of the ways you can care for yourself the same way we care for plants. Takeaways: 1- Being around nature can offer health benefits and increase mental wellness too. 2- Plants also teach us how we can exist through seasons where we may need different forms of care. 3- Notice what it takes to care for yourself today—each day is different, and that's okay. --- Mantra: I nourish my inner garden. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/podcast20

You can handle this day exactly as it is. Today, we tap into our body's wisdom and resilience with a hand-on-heart meditation to calm our stress from within.   Takeaways: 1- Moving through our feelings is important for building resilience. 2- Tap into your body's natural resilience by mindfully calming your nervous system in times of stress. 3- Place a hand on your heart and recall a time you felt safe and loved. Feel what comes up. --- Mantra: My body is resilient and wise. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

Our brains need time to switch gears, and that's where transition rituals come in handy. Today's meditation helps you reflect on what habits you can create to transition your focus and energy smoothly. Takeaways: 1- Transition rituals are the habits that signal to our brains that it's time to move our focus. 2- Reflect on your day and notice when procrastination and distraction pop up. 3- Fill in the gap with a purposeful habit that gives you what you need—whether it's grounding or joyful, or something else. --- Mantra: I can move through my day with care. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

Today, let’s check in with your energy and accept it without judging yourself. Notice how you can give yourself what you need if you’re feeling depleted. Takeaways: 1- We draw on our "surge capacity" when we’re in stressful conditions to help us cope—and it can impact our energy levels. 2- Now is a great time to check in with yourself and your energy. 3- Accept how you feel and see how you can replenish your energy in response. --- Mantra: I accept my energy as it changes. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

You have everything you need in your breath. Use it to calm yourself in moments of stress or energize yourself to focus better. Practice with today's meditation. Takeaways: 1- Our breath moves with our feelings and thoughts, and we can practice harnessing that power. 2- Reflect on how you're feeling, and what you breath is doing. 3- Offer yourself what you need, whether it's relaxation or higher energy, with deep breaths and visualization. --- Mantra: My breath is here for me. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

How you end your day matters, and it can shape your perspective of your work or responsibilities. Today's meditation helps you choose to focus on small wins and progress, rather than what's inevitably leftover. Takeaways: 1- If we end our day thinking of what didn't get done, we'll always feel like we're falling behind. 2- Instead, honor your progress and what you accomplished, even if it was small. 3- Make yourself a "done" list: reflect on everything you got done and notice how it feels. --- Mantra: I honor my progress today and every day. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

Today we're setting the intention to be vulnerable and we'll start by getting open and honest with ourselves. Grab that journal! Takeaways: 1- Vulnerability is a choice but one that lets you build trust with yourself and others. 2- But open and honest conversations can feel intimidating. It's human. 3- Being vulnerable is a great strength. Start by opening up with yourself—it allows you to build the confidence to do the same with others. --- Mantra: My vulnerability starts from within. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at www.shinetext.com/20

We’re taking a cue from Tracee Ellis Ross and recognizing that “our best” can change day-to-day. In this meditation, we take time to ask: What does my best look like right now? Takeaways: 1- Checking in with yourself is important, but remember not to measure yourself against outside circumstances. 2- Ask yourself what your best is and remember that it changes each day. 3- Practice breathwork while asking yourself: What is my best right now? --- Mantra: I decide what my best is. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

Our life experiences shape us in profound ways—how we move through the world, how we see ourselves, and of course our mental health. Today we're talking about coping and healing with the help of The Four Bodies, an incredible framework writer Jacquelyn Ogorchukwu (@ogorchukwuu) brought to our attention. Takeaways: 1- Our experiences shaped by hardship and historic struggle are a lot of weight to carry. 2- The effects of racial trauma like stress, depression, fatigue, and anxiety, can make healing feel out of reach. 3- Give caring attention to your four bodies: Mental, physical, emotional, and spiritual to help find the balance needed to rest, restore, and rebuild. --- Mantra: My healing is a journey. ---- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

It's time for a midweek check-in! No matter how you're feeling, it's always worthwhile to practice grounding and soothing yourself through mindfulness. That way, you can better connect to the present when you feel anxious or fearful. Takeaways: 1-  When we're caught up in anxiety, our mind can wander off away from the present. 2- Practice mindfulness by focusing on the body and breath. 3- The more we get familiar with these practices, the easier they become when we feel panicked or anxious. --- Mantra: Ground, breathe, soothe. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $29 at www.shinetext.com/podcast29

We may feel shaken up when our jobs, routines, or lifestyles change. Today's meditation helps you practice noticing all the different branches that make up who you are. Takeaways: 1- We all have a tendency to define ourselves by our careers or routines or pursuits. 2- The truth is, our identities are like trees and those parts are just branches. 3- Meditate on what the branches of your tree are and notice the ones that don't rely on external circumstances. --- Mantra: I am rooted in who I am. My branches do not define me. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $29 at www.shinetext.com/podcast29

Today we're setting the intention to make our self-talk more encouraging and impactful. Grab your journal! Takeaways: 1- Our self-talk is impactful and guiding. 2- Motivate and encourage yourself, even more, when you say it out loud. 3- Speak to yourself with kindness whenever you need a boost. You are your biggest cheerleader. --- Mantra: I will speak to myself with kindness. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $29 at www.shinetext.com/podcast29

We may feel a sense of guilt for being joyful or happy while others suffer. Give yourself permission to feel all of your valid, human emotions through today's meditation. Takeaways: 1-  With joy or gratitude or accomplishment may come a sense of guilt—like we're not allowed to be okay when others suffer. 2- Judging our own emotions isn't helpful because all of our emotions are valid. 3- Accept your feelings for what they are and the fact that they're a part of you. --- Mantra: All of my emotions are valid. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $29 at www.shinetext.com/podcast29

Our energy flows like water—and sometimes it can leak. Today let's notice how our energy may be leaking and what we can do to redirect it to what matters most to us. Takeaways: 1-  Your energy is precious. Save it for what matters most to you. 2- Notice how your energy is being directed towards things that don't serve you. 3- Think about an action you can take to patch up the leak, whether it's time management or a new perspective. --- Mantra: I direct my energy to what matters. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

As much as our emotions move us, we are always anchored with gravity. Today, check in with yourself and notice the power of feeling stillness inside and out. Takeaways: 1-  Tuning into gravity helps us feel grounded, even if our emotions are all over the place. 2- Check in with what's on your mind and how your body feels. 3- Slowly melt into total stillness, feeling the Earth beneath you and gravity holding you down. --- Mantra: I am grounded with gravity. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

We may have a harder time celebrating accomplishments like we used to, but we always have our small wins. Today's meditation helps you take pride in the things that help you take care of yourself every day. Takeaways: 1-  Celebrating your small wins boosts your happiness, and reminds you of the progress you're making. 2- Reflect on something you've done today that made you feel pride and happiness. 3- Notice how this small win helps you take care of yourself in a challenging time. --- Mantra: I take pride in myself every day. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

Our feelings can be fleeting, making us feel that we're at the whim of their control. Today we're setting the intention to surround ourselves with comfort when we need it. Grab that journal! Takeaways: 1- Our feelings our predictable—they can be fleeting or influenced by things outside of our control. 2- Set the intention to surround yourself with things that can comfort or make you feel good to create positive feelings when you need them. 3- What activities or comforting items lift your spirits? Find ways to incorporate them into your day or space. --- Mantra: I can surround myself with what makes me feel good. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

When we dig into our emotions, we can see what they may be telling us. In today's meditation, we write letters to our feelings to get space and perspective from them—and show them some love. Takeaways: 1- When we're overwhelmed or confused by our feelings, we can write letters to them. 2- This helps us get perspective on what our emotions may be telling us. 3- Reflect on what a particular feeling could be helping you with—even if it's usually considered negative. --- Mantra: I can explore my emotions. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

It's human to self-compare, but it can get in the way of our power and actions, especially when it comes to activism. In today's meditation, we switch our mindset from "am I doing enough?" to "is what I'm doing making an impact?". Takeaways: 1-  Self-comparison is natural, but it can get in the way of our activism. 2- Instead of asking "am I doing enough?" ask if what you're doing is making an impact. 3- Creating positive change requires different things from each of us, and what matters is that we all do something. --- Mantra: I focus on the impact I'm making. --- Shine and Grubhub are partnering to help you make mealtimes more intentional with four free meditations in the Shine app inspired by some of the most common emotions people feel when ordering food. Head over to shinetext.com/mealtime to take the Mealtime Mood quiz to find the right meditation for your mood!

Our physical environment has a huge impact on our mental health. Notice the impact certain colors have on your psyche and use them as a tool for your self-care. Today's breathing meditation helps you practice. Takeaways: 1-  The study of color is a form of environmental psychology—the research of how our physical world affects our brain. 2- Certain colors can calm us, energize us, or stress us out. But everyone is different. 3- Practice breathing intentionally and visualizing a positive color you want to bring into your body and spirit. --- Mantra: I nurture myself with color. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

Instead of ruminating on our worries, we can push the thought process forward. Today, ask yourself "if this happens, what will I do next?" in a gentle, reflective meditation. Takeaways: 1-  Ruminating on our worries—especially those out of our control—often makes us feel worse. 2- Move your thought process forward by thinking: OK, if this were to happen, what will I do next? 3- This helps you think through actions and solutions and believe in your ability to get through. --- Mantra: I greet my anxiety with action. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

Before the week takes flight, we're making sure to build in moments of relief. Today we're setting an intention to create balance. Grab that journal! Takeaways: 1- Your week can take flight and quickly fill with responsibilities and to-dos. 2- Ward off stress by building in activities that allow you to rest and recenter your needs. 3- Feel more balanced and replenished when you intentionally create this relief. --- Mantra:  I can build in moments of relief. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

"How are you?" just doesn't cut it these days. Today we learn how to check in with others mindfully during challenging times. Takeaways: 1-  It's important to check in with the people around you even when things are a little uncomfortable. 2- Switch "how are you?" for more open-ended, non-judgmental questions. 3- This opens the door to conversation and shows that you care, rather than trapping others into surface-level replies. --- Mantra: May I be safe, happy and live with ease. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

Worrying is part of being human, but we still have the power to stop ourselves from spiraling. Today, try the 5x5 rule, and ask yourself if your worry will matter in five years. Takeaways: 1-  The 5x5 rule means asking yourself if your worry will matter in 5 years. 2- If so, keep thinking it through. But if not, give yourself only five more minutes of worry time. 3- This helps us get space from our worries, and time with our feelings. --- Mantra: I have the power to stop my worry spirals. --- Shine and Grubhub are partnering to help you make mealtimes more intentional with four free meditations in the Shine app inspired by some of the most common emotions people feel when ordering food. Head over to shinetext.com/mealtime to take the Mealtime Mood quiz to find the right meditation for your mood!

Our childhood wonder, curiosity, and imagination are still inside of us. Tap into your childlike side with some playful breathing exercises. Takeaways: 1- The joy and freedom we may have felt as children can still be tapped into today. 2- Use deep, intentional breathing to calm your nervous system and open up your imagination. 3- Visualize your breath as parts of nature: the ocean, sunshine, or lava from a volcano. --- Mantra: I honor my inner child. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

This September feels different from most. To cope with the uncertainty you may be feeling, practice focusing on what you can control and letting go of the rest. Takeaways: 1- Uncertainty can bring up a lot of valid emotions, like fear and anxiety. 2- Acknowledge that we never know the future or what will happen in the world. 3- Let yourself feel however you feel, and practice letting go of what you can't control. --- Mantra: I let go of what I can't control. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

A journey mindset helps us cope with challenges by taking stock of the growth we experience along the way. Today we're setting an intention to embrace ours. Grab that journal! Takeaways: 1- We tend to think of growth in terms of destinations. 2-  With a journey mindset, you look beyond the outcome of wins and challenges and open your mind to what you learned along the way. 3- Use your lessons to help you move forward and feel more resilient and fulfilled. --- Mantra: My growth is a journey, not a destination. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

What if your inner voice sounded like someone else? Tiffany, Shine’s senior audio producer, revisits one of her favorite Daily Shine episodes to help us switch up our inner self-talk. Takeaways: 1- Our inner voice isn't always kind. 2- But we have access to other inner nurturers when we need it. 3- Think of someone who roots for you and add their voice to the conversation when things get tough. --- Mantra:  My inner voice helps guide me. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

Shine HQ's content strategist Martha picked this episode from the archives, which is here to remind you that you need time to recharge. Today, we're letting go of the pressure to do it all and settling into some quiet time. Takeaways: 1- Disconnecting from others and enjoying time alone can feel tough. 2- But taking quiet time for ourselves is necessary. It helps us recharge and feel re-energized. 3- Flip the script on how you think about being solo— do activities you love and turn it into a moment to show yourself some kindness. --- Mantra: I accept that I need to recharge. --- Shine and Grubhub are partnering to help you make mealtimes more intentional with four free meditations in the Shine app inspired by some of the most common emotions people feel when ordering food. Head over to shinetext.com/mealtime to take the Mealtime Mood quiz to find the right meditation for your mood!

In today's episode from the Daily Shine archives—picked by Chris, Shine’s software engineer—we're celebrating Lady Gaga's vulnerability and exploring the symptoms of burnout you can look out for in our own mental health. Takeaways: 1- Just like coughing and sneezing for a common cold, burnout comes with symptoms. 2- Notice how you're feeling on a regular basis, and be sure to pinpoint where those feelings might be coming from. 3- We're all human and we need physical and mental rest—avoid burnout by giving yourself what you need. --- Mantra: I accept that I can't do it all, all the time. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

The road to success is paved with….choices. Haley, Shine’s director of content, picked this episode from the archives, which is all about moving towards your goals with the help of your “choice point.” Takeaways: 1- Each choice we make impacts us in some way. 2- Your choice point gives you a moment to connect with yourself before you make a decision. It takes you out of autopilot. 3- Focus on making towards moves—the things you want to start doing or do more of that guide you in the direction of your goals. --- Daily Mantra: My choices have power. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

The Shine team is taking time to recharge out of office this week—so we're revisiting some of our favorites from the Daily Shine archives. Today’s pick comes from Kara, Shine’s community lead. Listen to check in with what you want out of your week and how your values align. Takeaways: 1-  We all have values that are core to who we are, and when we live by them we're better able at setting and achieving our goals. 2- You can find your values by asking yourself what you most like doing, or would most like to do with your time. 3- Once you have something in mind, keep peeling back the layers of "why" to find what value guides that choice. --- Daily Mantra: I am guided by my values. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

We can take community care to another level by sharing what we learn from professional mental health practitioners. Mental health speaker and writer Sinclair Ceaser offers some of his own insights, and invites you to work through your emotions with love and acceptance in a meditation. Takeaways: 1- Take community care to a new level by sharing what you've learned and gained in professional therapy. 2- This can help to break down the barriers of access and privilege, and reminds us that we're not alone with our difficult emotions. 3- Allow yourself to feel all your feelings, even the tough ones. They're all valid. --- Mantra: I am present with my feelings. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

Holding space means listening without judgement. We can hold space not just for others, but for ourselves and how we see the future. Today's meditation helps you practice. Takeaways: 1- Holding space in relationships means listening without judgement, and accepting someone exactly as they are. 2- But it's not just reserved for other people, we can hold space for ourselves too. 3- Listen closely to what you tell yourself, and embrace who you are in the moment. --- Mantra: I hold space for myself and others. --- Shine and Grubhub are partnering to help you make mealtimes more intentional with four free meditations in the Shine app inspired by some of the most common emotions people feel when ordering food. Head over to shinetext.com/mealtime to take the Mealtime Mood quiz to find the right meditation for your mood!

Even when we can't physically travel as freely as usual, we always have the power of our minds to transport and soothe us. Today's meditation helps you practice self-soothing by mentally visiting your favorite place. Takeaways: 1- We can use soothing techniques to redirect stressful thoughts, and stay present in the moment. 2- Visualize your favorite place with help from all five of your senses. 3- Embrace the feelings this brings your body—from the top of your head to your feet. --- Mantra: I have the power to soothe my mind and body. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

We're in a moment of widespread financial instability, which can wreak havoc on our mental health. Today's meditation helps us ground ourselves through stress and remember that our financial situation is not a reflection of who we are. Takeaways: 1- Financial stress can be a form of trauma, which we can manage with professional help. 2- In moments of stress, ground yourself in the present with your breath. 3- Remember that financial stress isn't a reflection of you, but the greater system we all live in. --- Mantra: I am more than my finances. --- Help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

What will help you feel your most supported? Today we're taking time to check in with a Do More, Do Less list. Grab that journal! Takeaways: 1- Our needs are always in flux—and checking in with them is helpful. 2- What have you learned recently about your wants and needs? What can you do to feel more supported? 3- Create a *do more, do less* list: Write what you want to create more space for, and what to let go no longer serves you. Let it be your guide to a more cared for you. --- Mantra: I decide how I care for myself. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

So many of us are navigating tough but necessary conversations, and it's important to prioritize listening and learning over our own discomfort. Today's meditation helps us flex our listening skills to make room for more growth. Takeaways: 1- Lately, we're being given many opportunities to learn about other people's experiences. 2-  Holding yourself accountable is part of that, and it means prioritizing the truth over your own comfort. 3- Practice by reflecting on a narrative in your own head. Shift your perspective by letting go of any need to be right. --- Mantra: I don't have to be right. I want to get it right. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Our phones offer us connection with the outside world, but that can breed anxiety within us. Learn how to nurture our human need for information without sacrificing your mental health in today's meditation. Takeaways: 1- We can easily fall into the cycle of doomscrolling: wanting information, feeling anxious, then wanting more information. 2-  The key is to learn about the world without losing sight of your needs. 3- Set boundaries around your scrolling time by setting a timer. --- Mantra: I connect with the world and myself. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Even in moments of stress, we can connect to ourselves with the power of our breath. In this meditation, you'll practice breathwork exercises that connect you with yourself on a deeper level and strengthen your concentration. Takeaways: 1- When we face uncertainty, it's human to feel overwhelmed. 2- By breathing mindfully, we let go of the external world and offer care to our internal selves.   3- Practice sitting with yourself as you breathe deeply without losing focus. --- Daily Mantra: I breathe mindfully through stress --- Support our Black-owned business and help us to continue to make mental health accessible to all. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

The Japanese concept of Ikigai can help us live longer, feel better, and connect to ourselves more deeply. Reflect on your values and purpose to find your ikigai with this meditation. How 'Ikigai' Can Help You Live Your Happiest Life: https://bit.ly/30t2UDQ Takeaways: 1- Ikigai means the reason to be living, or in other words, our purpose. 2- It's been shown to correlate with longer life spans and better health. 3- Connect with yours by asking what you love, what you're good at, and what the world needs. --- Daily Mantra: I am connected with my purpose. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Feel less overwhelmed by your to-do list when you turn it into a self-care list. Today we're setting an intention to reframe how you're spending your energy. Grab your journal! Why 'Future You Care' Deserves a Spot in Your Self-Care Routine: https://bit.ly/2XwDWSq Takeaways: 1- To-do lists help us plot our days, but they can become overwhelming. 2- De-stress your list by reframing it as a self-care list. 3- See how your tasks help you show up for yourself and support your wellbeing and feel more encouraged to take on the day. --- Mantra: Self-care allows me to be productive. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Friendships add so much to our lives. And we can better nurture them when we notice whether they're active, dormant, or commemorative. Learn about the different categories of friendships and offer your friends compassion and love, even from afar. Takeaways: 1- Research shows we have active, dormant, and commemorative friendships in our lives. 2- We can sift friendships through all three categories depending on how much we're able to give them, or the time we're in in our lives. 3- Check in with how your friendships feel, and how much you can offer them. --- Daily Mantra: My friendships nurture me, and I nurture my friendships. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

We all have an inner critical voice that repeats our most negative thoughts. But you can hit pause on that voice, and ask yourself "who told you that?" to ground yourself in truth. Today's meditation helps us put it into practice. 3 New Ways to View the Stories You Tell Yourself: https://bit.ly/2BYVJtE Takeaways: 1- We all have anxious thoughts, especially about how others view us. 2- Notice when your thoughts lean negative and ask yourself: who told you that? 3- When we notice the truth and ground ourselves in what's really been said to us, we can better overcome negativity. --- Daily Mantra: I let go of my inner critic --- Support our Black-owned business and help us to continue to make mental health accessible to all. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

When anxiety creeps into your day, you always have the power to step out of it with your body and breath. Today's meditation is a progressive muscle relaxation technique that's research-backed for lowering levels of stress and helping ground ourselves in our bodies. Takeaways: 1- Even on our best days, anxiety can start to get the best of us. 2- Step out of it with deep breathing, stretching, or progressive muscle relaxation. 3- Squeeze your muscles for 10 seconds and then release. Take turns with each section of your body. --- Daily Mantra: I release anxiety with my body and breath. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

We all deserve to care for ourselves, through all the aspects of our lives. Today's meditation helps us explore how we can care for ourselves through work time, play time, and more. Takeaways: 1-  We all deserve to care for ourselves in so many different ways. 2- Divide your self-care into quadrants of work, play, restoration, and me time. 3- If you feel yourself lacking in an area, ask yourself what you need. Daily Mantra: I care for myself throughout the day. --- Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Today we're setting an intention to embrace on our own unique paths. Grab that journal! 32 Journal Prompts for Self-Reflection and Self-Care: https://bit.ly/2D9tMjF Takeaways: 1- Starting a new goal can bring equal parts excitement and pressure. 2- It's human to feel overwhelmed or look around you to see what others are doing similarly. 3- Instead of questioning or comparing yourself, face your front. Your journey and path is what's best for you. --- Daily Mantra: My focus is on my path. --- Support our Black-owned business and help us to continue to make mental health accessible to all. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

The late, great Maya Angelou said "once you know better, do better," and today we're applying that to our lives. This meditation is an end-of-month reflection to help you focus in on what you've learned and how you can put those lessons into action. Takeaways: 1-  We acknowledge each other's humanity when we hold each other accountable for our actions. 2- We can hold ourselves accountable in the same way. 3- As you look back on your month, notice what you've learned and how you can take action with that lesson in mind. --- Daily Mantra: When I know better, I do better. --- This July (Today's the last day!) Shine will donate 20% of proceeds from Shine Premium memberships and gift cards purchased on our website to four non-profit organizations that are supporting the mental health of BIPOC or LGBTQIA+ communities. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Confidence doesn't happen overnight—it's a muscle we can flex with experience. Today's meditation covers the three elements that help us stay confident as we work to achieve change. Here Are the 3 Elements to Building a Foundation of Self-Confidence: https://bit.ly/3ftkeNa Takeaways: 1-  Confidence can help push us to make change in the world, even when things don't go as planned. 2- Give yourself permission to feel confident by getting inspired by other people, and thinking back on the experiences that make you feel good. 3- Lean on your community to practice confidence, and your curiosity to push it forward beyond any one experience. --- Daily Mantra: I have permission to flex my confidence. --- This July, Shine will donate 20% of proceeds from Shine Premium memberships and gift cards purchased on our website to four non-profit organizations that are supporting the mental health of BIPOC or LGBTQIA+ communities. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Grief isn't something we can fix or cure, but it's something we can manage day by day as it becomes part of us. Today's meditation helps you pinpoint where you carry grief inside your body and offer restorative healing to yourself. 5 Compassionate Ways to Cope With Your Grief: https://bit.ly/2PkjdN4 Takeaways: 1- Grief is the process of adjusting to life without something. 2- We carry it with us every day, even inside of our bodies. 3- Notice where in your body you carry grief, and offer yourself breathwork and visualization to help heal it. --- Daily Mantra: I meet my grief with self-compassion. --- This July, Shine will donate 20% of proceeds from Shine Premium memberships and gift cards purchased on our website to four non-profit organizations that are supporting the mental health of BIPOC or LGBTQIA+ communities. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Our feelings are as temporary as the weather. By letting them pass with the RAIN technique, we can grow and learn from our feelings rather than avoid them. Today's exercise shows you how. Takeaways: 1-  Our feelings are temporary and don't define us. 2- By noticing our feelings, and investigating them, we allow ourselves to fully move through them. 3- Recognize how you're feeling and explore what it could be telling you with kindness and care. Remember that your feelings don't define you. --- Daily Mantra: I am not my feelings. --- This July, Shine will donate 20% of proceeds from Shine Premium memberships and gift cards purchased on our website to four non-profit organizations that are supporting the mental health of BIPOC or LGBTQIA+ communities. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Today we're setting an intention to turn planning into progress and action. Grab that journal! 6 Tactics to Help You Aim For Progress—Not Perfection: https://bit.ly/33oXfAB Takeaways: 1- When we're moving toward goals, we're planning, list-making, strategizing, learning. We're *preparing* to get something done. 2- But true progress is the actions we take that help us from point A to B. 3- Challenge your outlook by asking: Am I simply moving? Or am I making progress? --- Daily Mantra: I aim for progress. --- This July, Shine will donate 20% of proceeds from Shine Premium memberships and gift cards purchased on our website to four non-profit organizations that are supporting the mental health of BIPOC or LGBTQIA+ communities. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

This International Self-Care Day, we have a special guest host—writer Ashley C. Ford (IG: @smashfizzle). In this episode, we're honoring self-care’s social justice roots. By looking back on where the concept comes from, we can better understand what it means in our own lives and how we've grown. Takeaways: 1- Self-care was popularized in 1960's activist circles during the civil rights movement. 2- We can look back on those origins and let them inform our own self-care today. 3- Ask yourself who influences your self-care and how it helps you show up for what you believe in. Daily Mantra: I embrace self-care from the past to the present. This July, Shine will donate 20% of proceeds from Shine Premium memberships and gift cards purchased on our website to four non-profit organizations that are supporting the mental health of BIPOC or LGBTQIA+ communities. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Today, we're going through the seven types of rest we can offer our minds and bodies—and a meditation that uses all of them to help you recharge for the day. Takeaways: 1- We often equate the idea of rest to sleep, but there are 7 types of rest we can offer ourselves. 2- Check in with yourself regularly to know what you need. 3- Meditate within your day to help you get all 7 types in one activity. Daily Mantra: I offer myself rest. This July, Shine will donate 20% of proceeds from Shine Premium memberships and gift cards purchased on our website to four non-profit organizations that are supporting the mental health of BIPOC or LGBTQIA+ communities. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Our "yes" to requests of our time, energy and commitment may tend to feel automatic. Today's mediation helps us learn the importance of reflecting and taking a deep breath before saying yes to something—and a practice to help you get used to it. Takeaways: 1- We all struggle with people-pleasing needs to say "yes" more often than we'd truly like to. 2- Make it a 3-second yes instead. 3- Ask yourself: do I really have the time for this? Is this worth a yes? And what is my gut telling me? Daily Mantra: I reflect before I say yes. This July, Shine will donate 20% of proceeds from Shine Premium memberships and gift cards purchased on our website to four non-profit organizations that are supporting the mental health of BIPOC or LGBTQIA+ communities. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

The idea that we aren't inherently worthy and valued is something we need to unlearn. Instead, choose to celebrate both yourself and others. Takeaways: 1- Unlearning means discarding a thought or habit that doesn't serve you. 2- Choose to unlearn the idea that we aren't all inherently valued and worthy of a safe, happy life. 3- Ask yourself how you can determine your worth, rather than leave it up to other people. Daily Mantra: I unlearn what doesn't serve me. This July, Shine will donate 20% of proceeds from Shine Premium memberships and gift cards purchased on our website to four non-profit organizations that are supporting the mental health of BIPOC or LGBTQIA+ communities. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20.

It’s human to experience more than one emotion at a time—but we know it can feel overwhelming. Today we're setting an intention to meet our feelings with curiosity and acceptance. Grab that journal! Takeaways: 1- Research shows we rarely feel just one emotion at a time. 2- Feeling so much can be overwhelming but you have the power to process your emotions and feel more at ease. 3- Get curious—use your thoughts and body sensations to pinpoint all that you're feeling and use them as guidance for what you can do to show up for yourself. Daily Mantra: I accept my emotions without judgment. Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

By showing gratitude to the people in our lives, we can strengthen our connection with one another. Today's open meditation lets us tap into our appreciation for others and frees us up to express gratitude from within. Takeaways: 1- When we show gratitude in our relationships, it strengthens our connection with that person. 2- Our connections help us lead a longer, more satisfying life. And they show that person that we see them. 3- Think of someone who has made a difference for you and a way to show them you're thankful for it. Daily Mantra: I am grateful for my people. Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Sometimes the most mundane tasks can feel insurmountable because of brain fog. Instead of being frustrated with yourself, choose compassion. Today's meditation helps you practice how to be kind to yourself and overcome brain fog if it pops up in your day. Takeaways: 1- Brain fog is defined by psychologists as the inability to think clearly. 2- It can appear as a symptom of depression, anxiety, or stress—it's a perfectly natural human response. 3- Try some physical movement, outdoor time or meditation to help you beat it. Daily Mantra: I show myself compassion, always. Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 atshinetext.com/20

Our most effective self-care starts when we're grounded. That means being calm and comfortable with who you are. Today's exercise is a practice in grounding both our bodies and minds for the day. Takeaways: 1- Being grounded means feeling as calm and comfortable as you can in your body and mind. 2- Reflect on what being present, grounded, and connected with yourself means to you. 3- Try incorporating these reflections into a physical practice, like breathwork and meditation. Daily Mantra: I ground myself in times of stress. Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Our self-talk is powerful, so incorporate some self-love into it! Today's meditation helps you find and recognize your own self-love mantra and practice using it as a daily self-care tool. Takeaways: 1- Self-talk is shown to positively impact our mental health. 2- Using a mantra each day helps us boost the positivity of our self-talk. 3- Find and connect with a mantra that helps you love yourself and reminds you of what you need to hear. Daily Mantra: I offer myself love. Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

What happens when we meet our difficult feelings head-on? Today we're rethinking what it means to be resilient and making space for our fullest, truest emotions (grab that journal!). Takeaways: 1- Resilience is what allows us to persist, cope, and bounce back from difficult moments. 2- But we often rely on it as armor to block of us from feeling more tender emotions like fear, anger, shame, and exhaustion. 3- Make space for all that you feel and find true strength in that openness. Daily Mantra: I make space for all that I feel. This July, Shine will donate 20% of proceeds from Shine Premium memberships and gift cards purchased on our website to four non-profit organizations that are supporting the mental health of BIPOC or LGBTQIA+ communities. Support by signing up at shinetext.com/july.

We associate awe with grand scenes and events—but we can feel it in our day-to-day lives all around us. Today's meditation helps you notice all the delights we can take in no matter where we are. Takeaways: 1- Awe and wonder are feelings we can savor. 2- They lead to more positivity in our mindsets and mood. 3- Find awe in the sights, sounds, and smells around you—no matter how small. Daily Mantra: I can find awe in the ordinary. 5 Ways to Amplify the Good in Your Everyday: https://bit.ly/38eo6zR Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Protecting your sleep is an act of self-love. Today's meditation offers advice on how to get better sleep and an exercise you can try when you're winding down.   Takeaways: 1- Sleep does a lot more than just rest our physical bodies—it helps our minds digest events and problem solve. 2- Take care of your sleep space as an act of self-love by decluttering, keeping it cool, and as dark as possible. 3- Before bed, try taking time to focus on your breath and elongating your breath so each one is slower than the last. This rests your nervous system and clears your head.   Daily Mantra: My rest is an act of self-love. Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Recognize the power your body has in breaking up the monotony of your life. For today's meditation, we're switching things up with stretching and breathwork to shift our perspective. Takeaways: 1- When we recognize monotony in any aspect of our lives, it's important to break out of it to keep growing. 2- This doesn't have to mean a big change. It can be a switch in your routine, setting, or movements. 3- Our bodies can hold stress and tension. Break out of monotony by finding new ways to move your body. Daily Mantra: I can make my day feel new. How to Make Perfectionism Work For—Not Against—You: https://bit.ly/2Zq3oJd Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

When we’re having difficult conversations, our ability to notice how we’re feeling can help us better listen and learn from each other. Today's meditation shows you how to ground yourself, use compassion, and thoughtfully navigate a tough talk.   Takeaways: 1- The more you can notice what you need from a conversation, the better you can navigate it. 2- We can hit pause when we hear something we don't like and think through how we want to respond. 3- As you pause, take a deep breath and notice how you're feeling. Remember to use all that compassion already inside of you. Daily Mantra: I allow myself to pause and respond. Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

You don't have to strive for perfection all the time. Today, we're setting an intention to let go of that pressure and extending ourselves some grace. Grab your journal if it's helpful or reflect mentally. Takeaways: 1- The pressure to do and be and achieve it *all* can create negative thoughts and feelings if we come up short. 2- Today may not be perfect, this week may not be perfect—and that's 100% okay. 3- Extend yourself the same kindness and space you would for others when things don’t go perfectly. Daily Mantra: I can extend grace to myself. This July, Shine will donate 20% of proceeds from Shine Premium memberships and gift cards purchased on our website to four non-profit organizations that are supporting the mental health of BIPOC or LGBTQIA+ communities. Support by signing up at shinetext.com/july.

Our imaginations are powerful. Not just for achieving goals, but for improving our communities too. Today's meditation helps you see and feel a better future for yourself and the world. Takeaways: 1- Your imagination can help you achieve goals by mentally rehearsing an outcome. 2- Apply this to your own future and that of your community. 3- Picture your future self and what surrounds you: How is the world a better place? Daily Mantra: I see the world around me and ahead of me. Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Our breath isn't just our life force—it can be an act of resistance. Today we're using breathwork to honor the power and strength in ourselves and offer compassion with every inhale and exhale. Takeaways: 1- Our breath is a pathway to our nervous system, mental health, and so much more. 2- Breathing can also be an act of resistance in a world where livelihoods are threatened. 3- Breathe deeply and remind yourself that you deserve the gift of being alive. Daily Mantra: My breath is my gift and I deserve it. Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Today marks the start of Black, Indigenous, and People of Color Mental Health Month. So we’re talking with therapist Dr. Racine Henry (@sankofatherapynyc) about the importance of shattering the stigma around asking for help. Then, a meditation to check in with yourself and set an intention to be more open in your own mental health journey, because change starts with us. Takeaways: 1- BIPOC Mental Health Month recognizes the unique struggles that minority groups face when it comes to care and treatment for their mental health. 2- Part of the reason why? A cultural stigma around asking for help. 3- Remember: Asking for help is powerful. And you deserve to get the support you need. Daily Mantra: I'm worthy of caring for my mental health. Shine’s Guide to BIPOC Mental Health Month: https://bit.ly/3dLgztw This July, we're donating 20% of proceeds from Shine Premium memberships and gift cards purchased on our website to four non-profit organizations that are supporting the mental health of BIPOC or LGBTQIA+ communities. Support by signing up at shinetext.com/july

There's power in our lived experiences—including how we've taken care of ourselves in the past. Today, tap into what your most cared for self looks like and use it as motivation for new goals, habits, and everyday nurturing. Takeaways: 1- Our lives naturally ebb and flow in so many ways, and that can include how we take care of ourselves. 2- Ask yourself when you felt like your most cared for self, and dig into every detail that comes with who that self was. 3- As you reflect, notice the practices you can recreate in your present to get back to that place. Daily Mantra: Past care can become present care. Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Each week we experience feelings and events that affect us. But how much time do we give ourselves to process it all? Today, we're slowing down and taking time to reflect (grab that journal if it’s helpful!). Takeaways: 1- Every day we experience things that affect us in some way. 2- Taking time to process how we feel helps us recognize our needs, show up for ourselves, and cope. 3- Make time & space to process all you to take in today. Pause, reflect, and be honest about how you feel. Daily Mantra: I deserve time to process. Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

We may write off our joy as frivolous in a time when so much important work is happening. But today's meditation is here to remind you that your joy is integral to your wellbeing and resilience through stress. Takeaways: 1- It can be easy to write off joy as frivolous given the state of the world. 2- But joy is integral to wellbeing and resilience in the face of stress. 3- Connect with your joy through breathwork and remind yourself that you have everything you need to feel happiness inside of you. Daily Mantra: My joy is part of my wellbeing. Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

We can fall into the trap of setting up our day for stress without realizing it. Today, work on shifting your mindset towards positivity so you can not just avoid stress, but feel more motivated than ever. Takeaways: 1- Our outlook for the day matters—just thinking it may be stressful can cause us to feel negatively. 2- Using the power of perspective, choose to set yourself up with positivity. 3- Notice the good in what's around you, and try to think of something you're grateful for. Daily Mantra: I have power over my perspective 4 sneaky ways that anticipating stress is actually set you up to experience stress: https://bit.ly/2TZIDSQ Special offer: Get a year of Shine Premium for a discounted $20 at shinetext.com/20

“Iceberg beliefs” are those nagging thoughts that make us think we aren’t capable of going after what we want—and we all carry them. Today's meditation will help you set aside those self-limiting beliefs and imagine a more capable you. Takeaways: 1- We all carry iceberg beliefs: those nagging, negative thoughts that hold us back. 2- When we notice the ways they block us, we can figure out how to get around. 3- When “I can’t…” comes up, reframe it by asking yourself “How would I…?” Daily Mantra: I can choose to believe in myself. How to Stop Letting 'Iceberg Beliefs' Rock Your Confidence: https://bit.ly/2YsbJgo Special Offer: Get a year of Shine Premium for a discounted $20 at shinetext.com/20

The movements of change around the world are showing us how much power we have in holding each other, and ourselves, accountable. But that accountability can come with uncomfortable emotions. Today's meditation is a practice in getting vulnerable with ourselves and showing compassion in the face of shame. Takeaways: 1- Making our world a better place means holding ourselves accountable. 2- Accountability = vulnerability. And sitting with those feelings only makes us stronger. 3- Notice when shame or discomfort come up, and get curious without needing to "fix" your feelings. Daily Mantra: By facing discomfort, I become stronger. Special Offer: Get a year of Shine Premium for a discounted $20 at shinetext.com/20

Life is full of things outside of our control but knowing that doesn't always make it easier to embrace. Today, Tiffany guides you through an exercise to feel more grounded and set an intention to guide you through this week (grab that journal if it’s helpful!). Takeaways: 1- There are many things outside of our control, but we have the power to find balance and calm when we need to. 2- When faced with the unknown, ground yourself in your own personal truths. 3- Let what you know to be true be your guide and direction. And channel your power with an intention to help you manage your day. Daily Mantra: I can ground myself in what I know to be true. Special Offer: Get a year of Shine Premium for a discounted $20 at shinetext.com/20

Taking care of ourselves is important, but offering care to our community is just as beneficial. Today's meditation helps you pinpoint the ways you can show others that you care and feel its positive impact. Takeaways: 1- Community care means getting to know the world around you and showing others that you care. 2- Think of acts you can do to support the people in your life: grocery runs, childcare, even just saying hello to those in your neighborhood. 3- Reflect on how you want to show care and set that intention for your day. But don't forget to care for yourself first. Daily Mantra: I care for others as well as myself. Special Offer: Get a year of Shine Premium for a discounted $20 atshinetext.com/20

Love, accept, and celebrate who you are! In honor of Pride month, former Daily Shine host Jamila Reddy returns with an empowering message and meditation to help you embrace your fullest, truest self. Takeaways: 1- Being proud of yourself means loving who you are. And loving you means treating yourself with kindness and care. 2- By embracing your fullest, truest self you are declaring your self-worth and power. 3- You matter, and you have always mattered. Celebrate yourself today and every day! Mantra: When I do not see myself as worthy, I am less likely to stand up for myself when I am being oppressed. When I do not see myself as powerful, I am less likely to use my power to create a different world. Special Offer: Get a year of Shine Premium for a discounted $20 at shinetext.com/20

Our language matters, and being kind to yourself applies to how you tell your own story. This meditation offers you a chance to notice how you speak to yourself and ways you can flip the script towards more positive, solution-focused language. Takeaways: 1- It's easy to think first of your flaws rather than your strengths. 2- Practice adding compassion to the ways you describe yourself, and things about you. 3- If it helps, try imagining how a dear friend who loves you would describe you. Daily Mantra: I am smart, strong, and kind to myself. How To Treat Yourself Like  A Friend—Especially When Loneliness Hits: https://bit.ly/37y4whs Special Offer: Get a year of Shine Premium for a discounted $20 at shinetext.com/20

Radical listening is a powerful tool for change. Today, we're breaking down some of the filters and mental blocks that may come up in conversation when we're learning a new perspective. Through meditation, we practice letting those go and making space for wholehearted empathy. Takeaways: 1- Hearing the perspectives of other people is essential to fighting for positive change. 2- Radical listening is our best tool—it means choosing to turn off our own defenses and listen with empathy. 3- Practice flexing this muscle with your own body. Daily Mantra: I listen with empathy and an open heart. How to Create Change With 'Radical Listening': https://bit.ly/2UMbquw Special Offer: Get a year of Shine Premium for a discounted $30 at shinetext.com/30

Change happens when we show up to it with our fullest, kindest selves. Today's meditation is a practice in pinpointing the voice, gifts and talents you can use for the betterment of the world around you. Takeaways: 1- When it comes to activism, a lot of us may wonder what we can do individually. 2- Focus on the joys, gifts, and privileges you have in your own life. 3- Take time to brainstorm how you can share them with those who need it most. Daily Mantra: I can have an impact. Special Offer: Get a year of Shine Premium for a discounted $30 at shinetext.com/30

Our life experiences shape us in profound ways—how we move through the world, how we see ourselves, and of course our mental health. Today we're talking about coping and healing with the help of The Four Bodies, an incredible framework writer Jacquelyn Ogorchukwu brought to our attention. Takeaways: 1- Our experiences shaped by hardship and historic struggle are a lot of weight to carry. 2- The effects of racial trauma like stress, depression, fatigue, and anxiety, can make healing feel out of reach. 3- Give caring attention to your four bodies: Mental, physical, emotional, and spiritual to help find the balance needed to rest, restore, and rebuild. Daily Mantra: My healing is a journey. Special Offer: Get a year of Shine Premium for a discounted $30 at shinetext.com/30

When the world around us feels chaotic, it's easy to feel it in our bodies. But our breath is our constant steering wheel—able to guide us back to calm. This meditation shows you an easy breathing exercise that will help you in moments of heavy emotion. Takeaways: 1- When our minds get swept up in thought, our breath can feel out of our control. 2- Mindfully breathing and focusing on our breath can help break that pattern. 3- Bring yourself back to calm by tracing up and down your fingers in time with your inhales and exhales. Daily Mantra: My breath is my steering wheel. 4 types of breathing techniques: https://bit.ly/2Uzjtea Special Offer: Get a year of Shine Premium for a discounted $30 at shinetext.com/30

The world is going through many changes, and we each play an important role. Make sure you remember it’s OK to rest along the way. Then, offer yourself a moment to relax with a self check-in. Takeaways: 1- Whatever your journey is, giving yourself care and rest along the way is essential. 2- Give yourself breaks however you can, whether it's a nap or just a moment to yourself during a bathroom break. 3- Check in with how you feel, and what you need. Daily Mantra: I can rest along the way. Why Naps Deserve a Spot In Your Self Care Routine: https://bit.ly/2UubUFz Special Offer: Get a year of Shine Premium for a discounted $30 at shinetext.com/30

Even when we’re in especially challenging times, it’s OK to give ourselves permission to notice bright spots. Today, we practice balancing one negative thought with five positive ones in a mood-boosting meditation. Takeaways: 1- We all have a negativity bias—it's part of being human. 2- Studies show that positive emotions help us rebound from stress and stay resilient. 3- Give yourself permission to savor joyful moments and things you're grateful for. It can help your brain practice positive thinking every day. Daily Mantra: I can create positivity. Special Offer: Get a year of Shine Premium for a discounted $30 at shinetext.com/30

Communicating our needs can be tough, but we can always offer ourselves and our friends the space to do it. Today we're learning from one of Shine's co-founders, Marah Lidey, about how to be clear on whether you need empathy or strategy, and how to show up for people by asking for it. Takeaways: 1- Our friends are so important to our mental health, and when they have problems we want to be there for them. 2- Everyone has a way they like to be supported, and knowing those needs helps us show up for ourselves and each other. 3- Notice your own needs through this filter too, so you can not just move past your feelings but grow through them. Daily Mantra: I deserve support that works for me. Special Offer: Get a year of Shine Premium for a discounted $30 at shinetext.com/30

As you move into the weekend, how will you take care of yourself? Mental health languages can be a guide to understanding and communicating the way you prefer to de-stress. In this meditation, we’ll walk you through the different mental health languages and practice them in the moment to see what's best for you. Takeaways: 1- The way we look after our mental health is a personal experience, and it's different for everyone. 2- Notice the things you prefer to de-stress and relax, whether it's a hot bath or a long walk or listening to a favorite song. 3- Once you get to know your mental health language it becomes easier to get creative within it. Daily Mantra: I take care of my needs. Special Offer: Get a year of Shine Premium for a discounted $20 at shinetext.com/20

Anger, like any emotion, is perfectly natural and worth investigating to see what it can tell us. Today we're diving into our anger to turn it into action, and find the ways it can motivate us to make a change for our future. Takeaways: 1- When we get comfortable with anger, we can dig deeper into what it's telling us. 2- Notice when your feelings come up and how you're thinking about what's angering you. 3- Ask yourself what kinds of change you can create out of this anger. What could the future look like using its lessons? Daily Mantra: I can use my anger to create change. Special Offer: Get a year of Shine Premium for a discounted $20 at shinetext.com/20

Black Lives Matter—and we at Shine stand in solidarity with those fighting for justice. Today, Shine's co-founders Naomi Hirabayashi and Marah Lidey speak to the grief and pain that many of us are feeling—and giving you the space to be mindful and process the unjust deaths of George Floyd, Tony McDade, Breonna Taylor, Ahmaud Arbery, David McAtee, and countless others. Takeaways: Remember that there’s power in giving yourself space to cope and process the grief that you are experiencing.  If you are a non-Black person of color or white, give yourself permission to stand in solidarity and fight for black lives. If you’re are a member of the Black community, know it’s OK to use this time to do whatever serves you most. More on how Shine is standing in solidarity: https://bit.ly/2ADQIWj

The people around us affect our energy, but by checking in we can better control how that influences us. Today, an exercise in noticing who's lifting you up and who's bringing you down, and how to compassionately handle it. Daily Mantra: I notice the cues my body offers me. How to avoid empathy burnout: https://bit.ly/3005EZA Special Offer: Get a year of Shine Premium for a discounted $30 at shinetext.com/30

We all want to know: Where does happiness come from and how do we achieve it? Today Tiffany tells you how to create your own joy in 3 steps. Daily Mantra: I can create and share joy. 4 reminders for practicing kindness: https://bit.ly/2TKtTas Special Offer: Get an annual Shine Premium membership for a discounted $30 at shinetext.com/30

Look back at the moments and lessons that shaped you this month. Tiffany guides you through an end of May reflection to celebrate your wins, growth, and learnings.   Daily Mantra: I am always learning and growing. Use these 4 questions for your end-of-month reflection: https://bit.ly/3gyhFeP Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

It's human to set high expectations, but we can also extend kindness to ourselves when our output doesn't match up. Today, a reminder that you're already enough, no matter how much or how little you get done in this time. Daily Mantra: I can do anything, but don't have to do everything. How to Handle The 'Fear of Not Doing': https://bit.ly/2ytlII4 Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

We don't always notice all the work we do for our energy and emotions. Today we're recognizing and giving thanks for the powerful work we do to show up for ourselves and take care of our needs each day. Daily Mantra: I show up for myself every day. Special thanks to Tara Nicolas (@taraanicolas) for giving us a look into her gratitude practice. 5 easy ways to make gratitude a habit you’ll love to practice forever: https://bit.ly/2TvFsBZ Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

It's easy to feel like our time is out of our control. But we can always find small ways to manage our energy. Through a meditative energy inventory, we can pay close attention to where we're putting our energy and where we want it to go. Daily Mantra: My energy is mine to own. One question that'll help you better manage your energy: https://bit.ly/36jc0Vi Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

When something goes wrong, it's human to feel regr et. But we can overcome the experience more easily when we focus on what we've learned from it—the silver lining. Tiffany leads you through a meditation to kick off the week with a positive mindset. Daily Mantra: I can choose a different perspective. Learn how to harness the power of 'silver linings': https://bit.ly/36eOton Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

See your goal, achieve your goal. Tiffany helps you unlock your motivation by bringing your goal to life into today's visualization exercise. Daily Mantra: I find motivation within me. 3 quick visualization techniques to try today: https://bit.ly/2ANkIzj Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

It's easy to take things personally, but we can use empathy as our guide through tough experiences. Tiffany explains how to apply empathy to our own self-talk, and in the new lifestyle guidelines we're all getting accustomed to. Daily Mantra: I choose empathy with myself and others. Read more on how to not take everything personally: https://bit.ly/3cSE4Bm Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

Stepping back from our day-to-day lives has powerful effects—that's why Shine is hosting National Mental Health Break. Tiffany helps you check in with yourself through a meditation that uses the breath to notice your thoughts, feelings, and inner strength. Daily Mantra: I deserve to take a break. A Complete Guide To Taking Mental Health Days: https://bit.ly/36dT4Hj Join us for Shine's 2nd annual National Mental Health Break at 9 AM, 12PM, and 6PM EST. We'll be hosting a 30-minute group guided meditation and a Q&A with mental health experts and special guests like self-help author Sarah Knight, designer Misha NoNoo, and therapist Dr. Jennifer Hardy. Learn more and RSVP at nationalmentalhealthbreak.com. Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

We have a choice in our perspective when we're faced with stress. During this pandemic, we can choose to let go of fear and control in order to focus on growth and learning. Tiffany helps you check in with yourself and notice the ways you can shift your mindset. Daily Mantra: I grow through change. Shine is hosting its second annual National Mental Health Break tomorrow, May 20th. Join us for a group guided meditation, a Q&A with mental health experts and special guests like self-help author Sarah Knight, designer Misha NoNoo, and therapist Dr. Jennifer Hardy, and a 1-1 guided chat experience with another participant. Learn more and RSVP at nationalmentalhealthbreak.com. We hope that you can make room for this 30 minute mental health break and walk away feeling calm, refreshed, supported. Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

We don't have to make changes in big, sweeping ways. Tiffany explains how keystone habits can help us improve our outlook and mood by making a positive domino effect in our daily lives. Then, a meditation to help visualize our way to successful change. Daily Mantra: My small habits lead to big changes. How to find your keystone habit: https://bit.ly/2ADqUdf Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

Our expectations can get the best of us so what if we gave them less power? Today Tiffany reminds you that you've done things to the best of your abilities this week and helps you extend yourself some extra kindness in a special mirror meditation. Daily Mantra: I can be kind to myself. Check your unrealistic expectations and turn them into realistic ones: https://bit.ly/3cumJyh Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

Feeling more dips in your energy than usual? Tiffany explains the shift many of us are experiencing from fight or flight to freeze and flop. Then she leads a mindful movement meditation to jumpstart the day Daily Mantra: I can be kind to my energy. Tips on how to build a day that works with—not against—your energy: https://bit.ly/2LohnJ5 Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

Connection is a feeling—and you can cultivate it on your own. Tiffany shows you how your favorite activities help you foster connection with yourself and the world. Then, a meditation for feeling the connectedness across our planet from the comfort of your home. Daily Mantra: I feel connected to the world around me. Read more on how to fill your 'Social Fuel Tank': https://bit.ly/3fI6VtQ Mental Health Awareness Month Offer: Get a year of Shine Premium for $20 at shinetext.com/20

It's easy to get carried away with what we're missing in the present, but we can instead focus on what we're hopeful for in our future. Through meditation, Tiffany helps you zero in on what hope means to you. Daily Mantra: I choose hope for the future. 5 reflection questions to cultivate hope in your life and set you on your way to create more silver-lining moments: https://bit.ly/2WmqKPL Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

Our sense of balance changes based on what life requires of us, but we don't need to sacrifice our needs and self-care in the process. Explore your personal sense of balance and how you'll put it into practice today. Daily Mantra: I can feel steady in my day. 5 ways to change how you think about balance: https://bit.ly/2A33Y6D SPECIAL OFFER: Get a year of Shine Premium for $20 at shinetext.com/20

Our happiness is contagious, so share a laugh with someone you love. Laughter is shown to benefit both our physical and mental health in huge ways. Tiffany helps you harness those benefits through a laughter meditation. Daily Mantra: I can feel and share joy. Learn more about the benefits of laughter on your mental health: https://bit.ly/2YI2I33 SPECIAL OFFER: Get a year of Shine Premium for $20 at shinetext.com/20

Our happiest memories are worth tapping into, especially when we're feeling stressed or lonely. Use reflective nostalgia to cherish the things you loved, and bring that joy with you into the present and future. Daily Mantra: I bring joy from the past to my present. Read more about why nostalgia deserves a spot in your self-care routine: https://bit.ly/2YGxObi SPECIAL OFFER: Get a year of Shine Premium for $20 at shinetext.com/20

In a time of crisis, it can be hard to say “no.” But setting those boundaries is an act of self-care. Let this meditation help you let go of guilt and get closer to what matters most. Daily Mantra: My “no” means trust. Read more about how your 'No' can teach you about trust and boundaries: https://bit.ly/3b63N7E SPECIAL OFFER: Check out our brand new Shine for Anxiety Series when you upgrade to Shine Premium. Get 50% off today at shinetext.com/anxiety.

There are always some questions in life we can't answer, but right now that feels especially hard. Tiffany guides you in a meditation for accepting uncertainty and gaining a better understanding of what you can control. Daily Mantra: I accept uncertainty. Check out this journaling exercise for when things feel uncertain: https://bit.ly/2W7Gar1 SPECIAL OFFER: Check out our brand new Shine for Anxiety Series when you upgrade to Shine Premium. Get 50% off today at shinetext.com/anxiety.

We can always find new ways to take care of ourselves. Tiffany takes you through a new concept to help you nourish your body and mind. Daily Mantra: I nourish my body and mind. Learn more about the BACE self-care routine: https://bit.ly/2WFHcJZ SPECIAL OFFER: Get Shine Premium for 50% off at shinetext.com/anxiety

It's frustrating to miss out on plans that are canceled or postponed. But we have the power to create new excitement with what we have in front of us. Tiffany shows you how in a guided meditation for creating new joy. Daily Mantra: I can create things to look forward to. SPECIAL OFFER: Get a year of Shine Premium for $20 at shinetext.com/20

We can all be hard on ourselves, but right now things might be even more intense. Shift your perspective and remind yourself that your value and worth don't need to measure up with an old standard. Daily Mantra: I am enough. Download the Shine app at shinetext.com/podcast to connect with members who'll remind you that you're not facing these challenges alone. Reframe that feeling of failure with this mindset shift: https://bit.ly/2yRP9Dq Care for your corononavirus anxiety with this resource we created in partnership with Mental Health America: https://bit.ly/34RkaTT

We put pressure on ourselves to get a lot done, but it's easier to focus on simply starting a task. Tiffany shows you how to find your motivation, then guides you through an intention-setting meditation for the day ahead. Daily Mantra: I commit to trying. Download the Shine app at shinetext.com/podcast to get the app and get motivation from members of the Shine community. If you're feeling stuck, try this 5-minute exercise: https://bit.ly/2Sm6w6l Care for your corononavirus anxiety with this resource we created in partnership with Mental Health America: https://bit.ly/34RkaTT

Our homes are so important to us, especially in this time of isolation. Find a space where you can shut out the rest of the world and focus on you—or change up the energy of an existing space to be more relaxing. Tiffany helps you practice checking in with yourself in a soothing meditation. Daily Mantra: I can create space to check in with myself. Download the Shine app at shinetext.com/podcast to tell us what your self-care space is like over in our Daily Discussion. Get more advice on how to create your ‘sacred’ self-care space: https://bit.ly/3cSBA5h Care for your corononavirus anxiety with this resource we created in partnership with Mental Health America: https://bit.ly/34RkaTT

In uncertain times like these, our bonds with each other become even more important. But it's important to take care of your needs first, so you can better support your people. Tiffany helps you check in with your needs in a meditation. Daily Mantra: I am stronger when my needs are met. Download the Shine app at shinetext.com/podcast tell us how you check in with the people you care about. Read more on how to check on your friends during tough times—without burning out: https://bit.ly/3aJQtFE Care for your corononavirus anxiety with this resource we created in partnership with Mental Health America: https://bit.ly/34RkaTT

It's easy for guilt to override our sense of joy, especially in times when so many people are struggling. Tiffany reminds you that your joy is a powerful tool that you always deserve to embrace. Daily Mantra: I savor joy without guilt. Download the Shine app at shinetext.com/podcast to share what's brought you joy this week with us. Care for your corononavirus anxiety with this resource we created in partnership with Mental Health America: https://bit.ly/34RkaTT

We can feel stuck in our emotions or thoughts so easily, especially when life gets tough. Tiffany helps you refresh your mindset by setting an intention, which you can try any time in your day. Daily Mantra: I can choose how I want to be today. Download the Shine app at shinetext.com/podcast to share your intention with the Shine community. Check out 8 more ways to work intentions into your schedule: https://bit.ly/2x0qEDB Care for your corononavirus anxiety with this resource we created in partnership with Mental Health America: https://bit.ly/34RkaTT

Feel like you're always focusing on negative thoughts? Our brains are wired to do this—and when we’re in challenging situations, it gets even easier to fall into that habit. Tiffany helps you flip that around and use some self-reflection to notice all that we have in our lives and how we can nurture it. Daily Mantra: I choose to see the positive. Download the Shine app at shinetext.com/podcast and let us know what you're thankful for today. Here's a list of 5 self-reflection questions you can ask yourself while social distancing: https://bit.ly/2Kphnbe Care for your corononavirus anxiety with this resource we created in partnership with Mental Health America: https://bit.ly/34RkaTT

Instead of calling our current situation our "new normal" what if we thought of it as our *new now*? Tiffany explains this new take on our outlook and guides us in a meditation to celebrate the strength and resilience we've already shown. Daily Mantra: I can adapt to the new now. Download the Shine app at shinetext.com/podcast and tell us what resilience means to you. Get more advice on how to practice self-care even when things feel daunting: https://bit.ly/2VmbLVt Care for your corononavirus anxiety with this resource we created in partnership with Mental Health America: https://bit.ly/34RkaTT

Do you talk to yourself like a friend—or a frenemy? Today's Daily Shine will help you find a new compassionate voice to replace your negative self-talk when things feel tough. Daily Mantra: I can speak to myself with compassion. Download the Shine app at shinetext.com/podcast to reflect on what you learned in today's episode. Get more advice on how to speak to yourself with kindness: https://bit.ly/3amQvmC Care for your corononavirus anxiety with this resource we created in partnership with Mental Health America: https://bit.ly/34RkaTT

How do I check my emotions before I check the news? How can I cope if someone close to me is sick? Should I feel guilty for being happy sometimes? As our daily life changes in response to COVID-19, so does how we care for our mental health. From the Shine app, The Daily Shine is a podcast-meets-meditation that helps you get in the right mindset to navigate your day with more ease and intention. New episodes are released every weekday as we take on these uncertain times together, one day at a time. To learn more about the Shine app, visit shinetext.com/podcast. Subscribe now for updates!