The Daily Shine

Latest Episodes:

Resilience Burnout Apr 21, 2021

Show notes

Trigger warning: Today's episode will touch on police brutality.

In the wake of the Derek Chauvin trial, today we'll hold space for our community—especially our Black community members—with a meditation by therapist Jor-El Caraballo, focused on caring for feelings like anger, grief, and exhaustion.

Takeaways:
1- While resilience is important, feeling like it’s the “only” way to feel can cause us to deny our more tender emotions.
2- You can breathe through difficult feelings without becoming them.
3- You deserve compassion and care, however you’re feeling.
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Mantra: I can hold space for my feelings.
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We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Find Peace In Uncertainty Apr 20, 2021

Show notes

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

Practice Self-Empathy Apr 19, 2021

Show notes

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

Savor Today Apr 16, 2021

Show notes

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

Take Microbreaks Apr 15, 2021

Show notes

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

Fill Your Cup Apr 14, 2021

Show notes

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

You Are Not Your Thoughts Apr 13, 2021

Show notes

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

Start With Gratitude Apr 12, 2021

Show notes

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

Practice Gentleness Apr 09, 2021

Show notes

What does it actually mean to go easy on yourself? Today, we ease into the weekend with a meditation focusing on self-compassion and care. Voiced by Mel Chanté.
Takeaways:
1- Being easy on yourself means treating yourself with kindness and compassion—even when things go wrong or you make a mistake.
2- You can hold yourself to high standards *and* be understanding of your limitations and kind to yourself when things go awry.
3- Use positive self-talk to practice being easy with yourself, especially when negative feelings appear.
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Mantra: I will go easy on myself today.
---
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.

Be Direct With Your Needs Apr 08, 2021

Show notes

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

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