The Daily Shine

Latest Episodes:

Soothe Your Body Mar 24, 2021

Show notes

Trigger warning: Today's episode intro will address the anti-Asian violence that occurred on Tuesday, March 16th. For more on Shine's support of the AAPI community and against anti-AAPI racism, head here.

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

You Are Worthy Mar 23, 2021

Show notes

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

Repot Your Relationships Mar 22, 2021

Show notes

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

Practice Sleep Care Mar 19, 2021

Show notes

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

What Do You Need to Hear? Mar 18, 2021

Show notes

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

Return to The Present Mar 17, 2021

Show notes

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.
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Mantra: I am here in the present.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Try for 5 Mar 16, 2021

Show notes

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.
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Mantra: I commit to trying.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Create Your Joy Mar 15, 2021

Show notes

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.
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Mantra: I can build joy into my day.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

You Are More Than Your Productivity Mar 12, 2021

Show notes

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.
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Mantra: I honor all of myself.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Build Self-Trust Mar 11, 2021

Show notes

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.
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Mantra: I will always be there for myself.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

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