Well Balanced

5-minute meditation for OCD Oct 20, 2023

OCD can make your mind a scary and anxious place. And Balance meditation expert Ofosu fully understands this.

So in this 5-minute meditation, he guides you through two meditation techniques that have helped him manage his OCD symptoms: grounding and self compassion. You’ll experience the benefits within minutes.

For more OCD-related support, find Ofosu in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1 00:00 Intro to Meditating with OCD 01:34 5-minute meditation for OCD

How to build a self compassion routine like Balance’s Coach Ofosu | Part 2 of 2 Oct 06, 2023

Are you consistently nice to yourself? Maybe there are moments when you're really nice to yourself, but it's not the norm. That’s where a self-compassion routine comes in.

Balance meditation expert Ofosu shares his own self-compassion routine, discusses why consistency is important, and explains how to maintain your own self-compassion routine.

For more self-compassion support, find Ofosu in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1

How to deepen self-compassion with shadow work and self-forgiveness | Part 1 of 2 Oct 02, 2023

Do you feel like there's a part of you you try to hide from everyone—even yourself? Learning to love that part of yourself is essential for self-forgiveness, self-acceptance, and emotional healing. And it has a name: shadow work.

Balance meditation expert Ofosu discusses his experience with shadow work and how you can start to do this shadow work yourself. He also shares why self-forgiveness is necessary for self-compassion.

Listen to Ofosu’s new album “AMIDA,” an exploration of self-compassion and mindfulness through hip-hop, released under his stage name “Born I.” https://onerpm.link/amida

For more self-compassion support, find Ofosu in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1

Our interview with Tara Brach about the RAIN Method: https://youtu.be/9tMt5utDZvs?si=tpqijwfcEcKsbPqr

Meditation for moms: Adapting meditation to fit a mom-friendly lifestyle | Part 4 of 4 Sep 25, 2023

Hey, moms: Does the idea of meditating feel like you just have to add another thing into your already jam-packed to-do list?

Balance meditation expert and mom Leah discusses the misconceptions about meditation that keep moms away, why just 3-5 minutes can be transformative, mom-friendly ways to meditate while multitasking, and how these meditative moments create more time in your day.

For more mental wellness support, find Leah in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1

What is mom guilt? (And tips to overcome it) | Part 3 of 4 Sep 15, 2023

What is mom guilt, and why does it make you perpetually feel like you’re falling short?

Balance meditation expert and mom Leah discusses the complex emotion of mom-guilt and how it silently keeps you from prioritizing your self-care. She shares tips for how to shift your mindset from guilt to grace, how to delegate and share responsibilities, and the magic of “quality over quantity” when it comes to time spent with your children.

For more mental wellness support, find Leah in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1

Moms, here’s how to make your free time as a mom replenishing (not depleting) | Part 2 of 4 Sep 13, 2023

Moms, do you feel like you never have a moment to yourself?

Balance meditation expert and mom Leah discusses why time management is hard for moms, why the way you choose to use free time can deplete or replenish you, and simple time-management skills you need to make self-care possible.

For more mental wellness support, find Leah in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1

How to balance the mental load of motherhood | Part 1 of 4 Sep 08, 2023

If you’re a mom, do you ever feel like your self-care needs to fall to the backburner? Does the “mental load” of motherhood feel like its own full-time job?

Balance meditation expert and mom Leah discusses the concept of the “mental load” in motherhood and how it’s often a barrier to self-care. She also shares actionable tips to balance the overwhelm and make self-care a reality.

For more mental wellness support, find Leah in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1

EFT Tapping Points: What They Are & How They Work with Jennifer Partridge and the Balance Coaches Sep 01, 2023

Do you need a new way to manage your stress and anxiety? Look no further than Emotional Freedom Technique, also known as EFT Tapping.

EFT Tapping expert Jennifer Partridge explains what EFT Tapping is with meditation experts Ofosu and Leah. She discusses where common tapping points are and how to use tapping in everyday life. Plus, watch her demonstrate a tapping point practice specifically for when you’re experiencing stress and anxiety.

Follow Jennifer on social media @jennifer_partridge or check out her website https://jenniferpartridge.com/ to learn more about her work, and to try her free live tapping experience.

For more stress and anxiety support, find Ofosu and Leah in the Balance app. It’s completely free for your entire first year.

https://balanceapp.sng.link/Arat1/yqod/dyc1

Reclaiming your success: Tools for defeating imposter syndrome with the Balance coaches | Part 3 of 3 Aug 15, 2023

What would it feel like to actually enjoy your success?

Hear meditation experts Ofosu and Leah discuss the role of resilience and self-belief in defeating imposter syndrome, how to celebrate and reclaim your successes, and future-oriented thinking to keep imposter syndrome at bay.

For more support on your self-confidence journey, find Ofosu and Leah in the Balance app. It’s completely free for your entire first year.

https://balanceapp.sng.link/Arat1/yqod/dyc1

Strategies to overcome the imposter: Tactics for overcoming self-doubt with Balance’s Coach Ofosu | Part 2 of 3 Aug 11, 2023

If you’re trying to overcome imposter syndrome, you might be wondering what tools you can use to build self-confidence and navigate self-doubt.

Hear meditation expert Ofosu discuss his story of overcoming imposter syndrome, evidence-based strategies for combating it, and other practical exercises to manage feelings of self-doubt.

For more support on your self-confidence journey, find Ofosu in the Balance app. It’s completely free for your entire first year.

https://balanceapp.sng.link/Arat1/yqod/dyc1

Unmasking the imposter: Understanding self-doubt and success with Balance’s Coach Leah | Part 1 of 3 Aug 11, 2023

Do you feel like a fraud? If the answer is yes, you might have imposter syndrome.

Hear meditation expert Leah discuss what imposter syndrome is and how it shows up for different people, how imposter syndrome can influence perceptions of success, and the psychology behind imposter syndrome.

For more support on your self-confidence journey, find Leah in the Balance app. It’s completely free for your entire first year.

https://balanceapp.sng.link/Arat1/yqod/dyc1

How to address mental health in a relationship with the Balance coaches | Part 3 of 3 Aug 01, 2023

Do you and your partner talk about mental health?

Hear meditation experts Ofosu and Leah discuss how your mental health can impact relationship dynamics, how to talk about mental health struggles with a partner, and how to provide emotional support to a partner with mental health challenges.

For more relationship support, find Ofosu and Leah in the Balance app. It’s completely free for your entire first year.

https://balanceapp.sng.link/Arat1/yqod/dyc1

Meditation practices for stronger relationships with the Balance coaches | Part 2 of 3 Jul 28, 2023

What would you be willing to do to strengthen your relationship?

Hear meditation experts Ofosu and Leah discuss why meditating as a couple can strengthen your relationship, how to meditate as a couple in a way that works for you, and why they both meditate with their spouses.

For more relationship support, try the Couples meditation in the Balance app. It’s completely free for your entire first year.

https://balanceapp.sng.link/Arat1/yqod/dyc1

The Balance coaches unravel unhealthy relational patterns | Part 1 of 3 Jul 24, 2023

What makes a relationship toxic? And if you’ve fallen into bad patterns, how can you work your way out of them?

Hear meditation experts Ofosu and Leah discuss why it could be unhelpful to label a relationship as toxic and how to recognize common unhealthy relational patterns. They talk with married meditation coaches Camille Maurine and Lorin Roche about the healthy communication tools that have helped them keep their decades-long relationship strong.

For more relationship support, find Ofosu and Leah in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1

How a consistent bedtime contributes to better sleep with the Balance coaches | Part 3 of 3 Jul 19, 2023

Do adults need a bedtime? Sleep science suggests they do.

Hear meditation experts Ofosu and Leah discuss why it’s important to have a bedtime (even as an adult), the science of how bedtime consistency affects sleep, and practical tips for maintaining a consistent bedtime.

For more sleep support, find Ofosu and Leah in the Balance app. It’s completely free for your entire first year.

https://balanceapp.sng.link/Arat1/yqod/dyc1

How to create an evening routine with the Balance coaches | Part 2 of 3 Jul 14, 2023

What makes a good sleep routine, and how can you actually keep up with it? Hear meditation experts Ofosu and Leah discuss how life gets in the way of what we should do in our evening routine and practical tips for making your nightly rituals a little bit better. For more sleep support, find Ofosu and Leah in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1

The science behind evening routines and quality sleep with Balance’s Coach Leah | Part 1 of 3 Jul 11, 2023

What can kids teach us about evening routines? According to sleep science, it’s that they yield a lot of positive benefits, like good sleep hygiene and more quality sleep.

Hear meditation expert Leah discuss the science behind evening routines and quality sleep and what kids can teach us about healthy evening routines.

For more sleep support, find Leah in the Balance app. It’s completely free for your entire first year. https://balanceapp.sng.link/Arat1/yqod/dyc1

A 5-minute breathing meditation (and an announcement) Jul 03, 2023

Leah guides you through a quick breathwork meditation that you can do wherever you are. Learn about a few simple breathing exercises—like Extended Inhaling and the Breath of Fire technique—that’ll leave you feeling energized.

Looking for more meditations like this one? Unlock your FREE YEAR of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

📣 Update on our show: We’ll be releasing new episodes with different lengths, styles, and release dates in the coming weeks. Stay tuned: Our next episode will be out on July 10.

Embracing self-acceptance: Wellness, self-love, and daily disciplines Jun 19, 2023

In honor of Men's Health Month, Ofosu and Leah talk with author and Army veteran SupaNova Slom about the importance of men's mental well-being and the practical first step to nurturing it: self-acceptance.

📲 Want to start your journey toward self-acceptance? Unlock your FREE YEAR of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

▶️ Follow along on YouTube to watch this episode and more exclusive content: https://youtu.be/SzshjSxz13M

📚 More about SupaNova Slom: SupaNova is a holistic health educator, musician, Army veteran, and author. You can order his book, "Man Heal Thyself: The Wellness Warrior's Journey To Self Mastery," here: https://www.amazon.com/Man-Heal-Thyself-Wellness-Warriors/dp/B08Z2X28K7

🧘 About Balance: Well Balanced is co-hosted by meditation experts Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood.

🎧 What's in this episode:

(00:00) The importance of self-acceptance in personal growth
(02:43) The importance of self-acceptance in family and work roles
(04:38) Practical tips for practicing self-acceptance: From self-evaluation to self-love
(11:19) Meeting SupaNova Slom
(12:24) The connection between self-acceptance and wellness: Insights from "Man Heal Thyself"
(17:12) How self-acceptance facilitates personal development
(18:31) Starting your self-acceptance journey with meditation

Understanding the power of body scan meditation Jun 05, 2023

Have you ever felt like a stranger in your own body? Expert meditation coaches Ofosu and Leah have, and they discuss how body scan meditation is a powerful way they reconnect with themselves. They also talk about its benefits, various techniques, and tips for incorporating body scan meditation into your daily routine.

▶️ Follow along on YouTube to watch this episode and more exclusive content: https://youtu.be/xOqvDieDDA4

📲 Want to experience the benefits of body scan meditation for yourself? Unlock your FREE YEAR of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

🧘 About Balance: Well Balanced is co-hosted by meditation experts Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood.

🎧 What's in this episode:

(00:00) What is a body scan meditation? An overview
(02:43) Benefits of body scan meditations: Relaxation, mindfulness, and more
(04:38) Techniques for practicing body scan meditation: Best practices
(06:23) The connection between body scan meditation and mind-body wellness
(08:49) Incorporating body scan meditation into your daily routine: Tips and strategies
(12:31) Using body scan meditation to manage stress and anxiety: Cultivating a sense of calm and well-being
(17:05) The role of guided meditations in body scan meditation: Finding the right teacher or resource with the Balance app

How to cultivate compassion in everyday life with Dina Cantin May 22, 2023

Ofosu and Leah talk with former Real Housewife of New Jersey and activist for childhood cancer Dina Cantin about her journey toward living a life with more compassion. They also discuss practical tips for developing empathy and communicating with kindness, and Dina shares her top five life lessons.

📲 Want to learn how to be more compassionate and increase your overall well-being? Unlock your FREE YEAR of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

📚 More about Dina Cantin: Dina Cantin is the creator of Project Ladybug, a supportive ally of DCG Giving, and a former Real Housewife of New Jersey.

📱 Follow Dina on Instagram: https://www.instagram.com/dina/

🎤 Listen to Dina’s podcast, Dina Does, here: https://dinadoespodcast.com/podcast

▶️ Follow along on YouTube to watch this episode and more exclusive content: https://youtu.be/rkMlgsZROSE

🧘 About Balance: Well Balanced is co-hosted by meditation experts Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood.

🎧 What's in this episode:

(00:00) Meet Dina Cantin
(02:50) The power of compassion: Why it matters in today's world
(03:45) Dina's turning point toward living a life of compassion
(06:08) Developing empathy and understanding: Tips and techniques
(07:47) Communicating with kindness: Strategies for effective and compassionate communication
(10:32) Cultivating compassion in relationships: Tips for building stronger connections with others
(12:42) Dina's top five life lessons: Practices for cultivating compassion through self-care
(14:14) Compassion in action: Making a positive difference in the world
(19:46) Starting your journey toward greater compassion with the Balance app

Understanding the Sunday scaries: Causes, effects, and how to cope May 08, 2023

Ofosu and Leah talk with certified coach and clinician María-Victoria Albina about the causes, effects, and challenges of the Sunday scaries. They also share other practical tips for managing work-related stress and anxiety, establishing a healthy work-life balance, and cultivating greater mindfulness and well-being.

📲 Ready to start managing your work-related stress and anxiety? Unlock your FREE YEAR of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

📚 More about María-Victoria: María-Victoria is a trained Nurse Practitioner and Master Certified Life Coach. Her mission is for her clients to stop feeling anxious, exhausted, and overwhelmed, so they can have better relationships with their partners, parents, and themselves. You can learn more about her work here: https://victoriaalbina.com/

🎤 Listen to María-Victoria’s podcast, Feminist Wellness, here: https://victoriaalbina.com/podcast/

📱 Follow María-Victoria on Instagram: https://www.instagram.com/victoriaalbinawellness/

▶️ Follow along on YouTube to watch this episode and more exclusive content: https://youtu.be/0gC1sySGYSw

🧘 About Balance: Well Balanced is co-hosted by meditation experts Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood.

🎧 What's in this episode:

(00:00) Ofosu's experience with the Sunday scaries
(01:33) Leah's experience with the Sunday scaries
(03:40) Meeting María-Victoria
(04:29) The psychology of the Sunday scaries: Understanding the causes
(09:07) Effects of the Sunday scaries on mental health: How meditation can help
(11:39) Coping strategies for dealing with the Sunday scaries: Tips and techniques
(12:44) The importance of self-compassion and self-care: Cultivating self-awareness and self-love
(18:39) Communicating with colleagues or supervisors about work-related stress: Setting healthy boundaries
(22:49) Starting your journey toward greater mindfulness with the Balance app

How to become a morning person with meditation Apr 24, 2023

Ofosu recently made a commitment to have more productive mornings, but it's been difficult for him to become a "morning person." So he talks with Leah and Greg Hammer, MD, about the benefits of waking up early, the science behind sleep and your circadian rhythm, and the strategies for incorporating meditation into a morning routine. They also share other practical tips for creating a sustainable morning routine that sets the tone for a productive, fulfilling day ahead.

📚 More about Greg Hammer, MD: Dr. Hammer is a professor at Stanford University School of Medicine, pediatric intensive care physician, pediatric anesthesiologist, mindfulness expert, and the author of GAIN without Pain: The Happiness Handbook for Health Care Professionals, which you can order here: https://www.amazon.com/GAIN-Without-Pain-Happiness-Professionals/dp/1951104013/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

🩺 You can also learn more about Dr. Hammer and his work here: https://greghammermd.com/

▶️ Follow along on YouTube to watch this episode and more exclusive content: https://youtu.be/R-MuUaP1Zzk

📲 Ready to start your journey toward becoming a morning person? Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

🧘 About Balance: Well Balanced is co-hosted by meditation experts Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood.

🎧 What's in this episode:

(00:00) Why Ofosu's trying to become a morning person
(01:41) Meeting Dr. Greg Hammer
(02:17) Can you change your circadian rhythm?
(03:18) Why you should pay close attention to your sleep hygiene
(03:52) Rewiring your brain to become a joyful morning person
(06:10) How to establish a morning meditation practice
(09:33) Bringing intention into your morning routine (and your entire day)
(11:07) How to make sure your morning routine is sustainable
(11:59) Caffeine and alcohol's impact on your sleep
(15:11) The importance of always having a plan
(16:49) Creating a morning ritual with the Balance app

5-minute meditation for anxiety (and an announcement) Apr 17, 2023

Ofosu and Leah guide you through a quick meditation for anxiety that you can do wherever you are. Learn how practicing a few simple breathing exercises—and some gratitude—can ease any anxiety you're experiencing in just a few minutes.

▶️ Follow along on YouTube to watch the latest episode and more exclusive content: https://bit.ly/3KZCtLT

📣 Update on our show: We’re moving to a new release schedule. So from now on, we'll release new episodes every other Monday. Our next full episode will be out on April 24.

📲 Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

🧘 About Balance: Well Balanced is co-hosted by meditation experts Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood.

🎧 What's in this episode:

(00:00) An update on Well Balanced
(00:46) Meditation for anxiety
(04:02) Why do we experience anxiety?
(05:11) How to get a free year of Balance, a personalized meditation app

Can music help you focus? Apr 10, 2023

As coaches, Ofosu and Leah are well-versed in meditation for focus and have an impressive list of other tips to help themselves focus. So they compare notes, as well as talk about how meditation music can be a useful tool to deepen concentration. They also celebrate the launch of Flow State, the Balance app's first meditation music track clinically proven to increase focus, by talking with Adam Hewett, the founder of Evoked Response.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/0Pg2Spuvjrg

📣 Update on our show: We’re moving to a new release schedule. So from now on, we'll release new episodes every other Monday. Our next full episode will be out on April 24.

📚 About Adam Hewett: Adam is the founder and team leader of Evoked Response, and a pioneer in the neuroscience of music. You can learn more about his work and Evoked Response here:

https://www.evokedresponse.com/

🎧 What's in this episode:

(00:00) A sneak peek of Flow State, new science-backed meditation music for focus in the Balance app
(00:47) Why is it so hard to focus?
(02:52) What helps Ofosu get focused
(03:43) Leah's hack to make tasks more interesting
(06:39) Juggling parenthood, partnership, and other obligations
(07:39) Challenges to our ability to focus
(09:32) How meditation music can help us focus
(10:22) Adam Hewett on Flow State
(12:03) The clinical studies (and results) on Flow State
(13:09) Meditation for focus and how mindfulness can improve focus

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

Love and loss: What we can learn from puppies Apr 03, 2023

Leah's neighborhood dog recently had puppies in her home, and she's feeling all the puppy love. She talks with Ofosu about the lessons in unconditional love, mindfulness, and contentment that we can learn from animals. They also discuss ways we can perceive the world more like our four-legged friends.

📣 We want to hear from you! What do you like, not like, and want more of on the Well Balanced podcast? Share your feedback here: https://www.surveymonkey.com/r/WB_March?user_id=

▶️ You can watch the latest episode on YouTube here: https://youtu.be/zVtjZAv73Jw

🎧 What's in this episode:

(00:00) The story of Lala, Leah's neighborhood dog
(01:53) How animals can help us live healthier and happier lives
(03:29) How to bond with and learn from animals
(06:46) Caring for rescue animals and the power of loving attention
(09:13) What we gain from taking care of animals
(11:08) Alternatives to pet ownership
(12:20) Ofosu's childhood dog and grieving the loss of a pet

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

Why it’s a struggle to be vulnerable Mar 27, 2023

Vulnerability can be scary—even for meditation coaches. So Ofosu and Leah talk about how they've overcome that fear and why being vulnerable is important to grow. They also share their tips to help you embrace vulnerability and confidently ask for what you need.

📣 We want to hear from you! What do you like, not like, and want more of on the Well Balanced podcast? Share your feedback here: https://www.surveymonkey.com/r/WB_March?user_id=

▶️ You can watch the latest episode on YouTube here: https://youtu.be/brDne6bgS-s

🎧 What's in this episode:

(00:00) A Well Balanced listener asks, "How can we learn to be vulnerable?"
(00:57) Leah's experience breaking through the fear of vulnerability
(03:55) The power of vulnerability
(05:10) Is being vulnerable counterintuitive?
(05:59) Ofosu's experience of being vulnerable in hip-hop culture
(08:07) Being vulnerable on social media
(08:40) Letting go of perfectionism
(09:36) When vulnerability doesn't come easy
(11:26) What vulnerability is not and why we armor ourselves
(11:56) Expressing yourself freely
(13:26) How to notice what you need (and ask for it)

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

How to tackle your financial anxiety with Alexa von Tobel Mar 20, 2023

Financial anxiety, just like all forms of anxiety, can affect anyone. So, Ofosu and Leah talk with Alexa von Tobel, the founder and managing partner of Inspired Capital and a Certified Financial Planner™ about how to overcome mental barriers around money and take the fear out of finances. She also shares her three key steps to successful money management and how to have better conversations about money with others.

📣 We want to hear from you! What do you like, not like, and want more of on the Well Balanced podcast? Share your feedback here: https://www.surveymonkey.com/r/WB_March?user_id=

📚 More about Alexa von Tobel: Alexa is the founder and managing partner of Inspired Capital, a Certified Financial Planner™, and a bestselling author.

📙 You can order her book, "Financially Fearless," here: https://www.amazon.com/Financially-Fearless-LearnVest-Program-Control/dp/0385347618

📘 And you can order her second book, "Financially Forward," here: https://www.amazon.com/Financially-Forward-Todays-Digital-Smarter/dp/1984823523/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=&sr=

🎧 What's in this episode:

(00:31) Meet Alexa Von Tobel
(01:47) What's at the core of our fears about money
(02:57) Having conversations about money
(03:44) Overcoming mental barriers around money
(04:24) Reframing money as a tool
(07:57) The 3 key steps to successful money management
(10:14) How to talk to your family about financial stress
(12:14) Reframing your beliefs about money
(13:37) Teaching children about money
(16:41) What's giving Alexa von Tobel life right now

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

Date Yourself Mar 13, 2023

What does it mean to #dateyourselfinstead? Ofosu and Leah talk about their experiences of taking themselves out on solo dates and why they're important, even if you're in a relationship. They also discuss tips to help you prioritize dating yourself, push against your comfort zone, and nurture your independence.

📣 We want to hear from you! What do you like, not like, and want more of on the Well Balanced podcast? Share your feedback here: https://www.surveymonkey.com/r/WB_March?user_id=

▶️ You can watch the latest episode on YouTube here: https://youtu.be/j082m7hRgxQ

🎧 What's in this episode:

(02:43) - Leah's experience going on artist dates
(03:23) - Ofosu's experience eating solo at a restaurant
(05:55) - How to push against your comfort zone
(06:34) - Learning how to be truly autonomous
(07:20) - The difference between spending time by yourself and dating yourself
(07:39) - Going on N.I.C.E dates
(08:23) - How Leah prepares for a solo date
(09:40) - Nurturing the independent part of you
(10:22) - Taking micro-dates with intention
(12:07) - Feeling awkward when you're out by yourself
(14:21) - Do you really know yourself?
(14:39) - How to prioritize dating yourself
(17:11) - Overcoming mom guilt
(19:12) - Dressing up for yourself

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

How to focus on what really matters Mar 06, 2023

Ofosu and Leah talk about what really matters at the end of our days—and lives. They discuss how death can remind us to celebrate the life and connections we have, and they share tips that'll help you shift your focus toward what matters most.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/0YSN1i8Ej6Q

🎧 What's in this episode:

(00:46) - The Tibetan death meditation and celebrating the life that we all have
(02:55) - Hear a part of Ofosu's new song
(03:10) - Experiencing everything life has to offer
(04:24) - How distracting social media really is
(04:50) - Doing what's right for you
(06:01) - Overcoming the sense of "time's running out"
(07:46) - Ofosu's fear of losing his parents
(10:24) - Leah's tip: Writing a letter to loved ones that have passed away
(12:55) - Appreciating moments of real connection (with yourself and others)

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

2 signs of burnout (that you shouldn't overlook) Feb 27, 2023

Ofosu and Leah talk with certified coach and clinician María-Victoria Albina about the signs and symptoms of workaholism and what we can do to break the cycle of burnout. They also discuss how to incorporate more intention throughout your workday to help alleviate stress.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/SDnV4WmPZQU

📚 More about María-Victoria: María-Victoria is a trained Nurse Practitioner and Master Certified Life Coach. Her mission is for her clients to stop feeling anxious, exhausted, and overwhelmed, so they can have better relationships with their partners, parents, and themselves. You can learn more about her work here: https://victoriaalbina.com/

🎤 Listen to María-Victoria’s podcast, Feminist Wellness, here: https://victoriaalbina.com/podcast/

📱 Follow María-Victoria on Instagram: https://www.instagram.com/victoriaalbinawellness/

🎧 What's in this episode:

(00:00) Leah's experience as a workaholic
(01:28) Meeting María-Victoria Albina
(02:04) Ofosu's experience of workaholism as a child of immigrants
(02:53) How to identify when you're working too much
(04:23) Why it's not you (it's your nervous system)
(06:55) The symptoms of overworking
(08:18) How to incorporate mindfulness and choicefulness throughout your workday
(09:56) Being a working parent
(11:22) Accepting the circumstances of your life
(12:52) Ask yourself: "What you need?"
(15:34) Tips to transforming your habits
(20:16) What's giving María-Victoria life right now

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

Aging joyfully with "Mama" Ayesha Ali Feb 20, 2023

Ofosu and Leah talk with Ofosu's mentor and teacher Ayesha Ali about her deliberate choice to pursue joy in the midst of growing older and going through difficult times. She shares her wisdom about how to embrace aging and feel more empowered from within, including the role meditation has played in shaping her perspective.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/XK9V--oTQiw

📚 More about Ayesha:

Ayesha Ali is a teacher, poet, writer, and performer. She is the co-founder of Heart Refuge, a volunteer-run mindfulness community dedicated to cultivating love, courage, and healing for people of color and all orientations in Washington, D.C. She also teaches BIPOC, Queer, and Heartwidth groups at Insight Meditation Community of Washington.You can learn more about Heart Refuge here: https://www.heartrefugemindfulnesscommunity.org/

📱 Follow Ayesha Ali on Instagram: https://www.instagram.com/crone.throne/

🎧 What’s in this episode:

(00:00) Meet Ayesha Ali
(02:45) Choosing to cultivate joy
(05:28) Moving to your "baby self"
(06:49) How Ayesha has embraced aging
(09:28) The role meditation plays in Ayesha's life
(14:02) More about Heart Refuge
(15:32) What's giving Ayesha Ali life right now

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/yqod/dyc1

Can introverts and extroverts thrive... together? Feb 13, 2023

Ofosu and Leah talk with Olivia Johnson, Senior Employee Success Manager at Elevate Labs, the company that created the Balance app. She's the expert planner behind the company meetup that's brought everyone together—even Ofosu and Leah—in Los Cabos, Mexico. They discuss how to plan big events with introverts and extroverts in mind, and they share expert tips for providing comfort to both personality types in work settings and personal relationships.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/h9lWD3_r0Sc

📚 More about Olivia:

Olivia Johnson is the Senior Employee Success Manager at Elevate Labs and an expert at making all personality types feel comfortable at company-wide events. Case in point: After the last meetup, 100% of survey respondents felt more bonded with their co-workers.

🎧 What’s in this episode:

(00:00) Meet Olivia Johnson
(01:53) Leah's experience as an introvert working in tech
(03:18) Olivia's experience planning big events
(04:51) Introverts vs. extroverts
(07:05) The power of perspective
(08:33) Why setting expectations early is important
(09:37) "It's a social marathon, not a sprint"
(10:22) Ofosu's experience as an extrovert
(13:11) Introversion and extroversion in romantic relationships
(15:18) The social pressure to be extroverted
(16:27) The pain of small talk
(16:58) Tips for providing comfort to introverts during social gatherings
(18:05) Making space for all personality types

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

Racial trauma is real (Here's how to take care of yourself) Feb 06, 2023

Ofosu's had a lot on his mind since the release of the video footage of Tyre Nichols being brutally beaten. So he and psychologist Dr. Maryam Jernigan-Noesi check in with each other and discuss the impact that race-related stress and trauma has on our mental and physical well-being. They also share practical tips for taking care of yourself after experiencing (or witnessing) a traumatic event.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/oFnO8w3hrO0

📚 More about Dr. Maryam Jernigan-Noesi:
Dr. Jernigan-Noesi is a licensed professional psychologist with decades of experience as a scholar, clinical researcher, and mental health professional. She is a professor at St. Agnes College, where she heads the Intersections Research Lab, which investigates the effects of experiences of discrimination on health outcomes.

She is also the co-author of the paper #racialtraumaisreal. You can find that, along with the Racial Trauma Toolkit, here: https://www.mmjerniganassociates.com/racial-trauma/racialtraumaisreal/

🎧 What’s in this episode:

(00:00) Ofosu's reaction to the body cam footage being released
(01:30) Meet Dr. Jernigan-Noesi
(02:17) Why Ofosu isn't watching the footage
(03:20) The impact of race-related stress and trauma
(05:20) Checking in on Dr. Jernigan-Noesi's and Ofosu's emotions
(07:12) The effects of our exposure to race-related violence
(10:43) How to care for ourselves after experiencing a trauma response
(14:30) The importance of seeking support
(15:05) Resistance as a form of healing
(18:29) What's bringing Dr. Jernigan-Noesi life right now

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

How to feel all your feelings (and why you should) Jan 30, 2023

Ofosu and Leah are together in Los Cabos, Mexico, and take advantage of this face-to-face time to check in with their emotions. They discuss what it means to be able to express exactly how we’re feeling and why we don’t give ourselves permission to do it all the time. They also share their tips for embracing more joy, and why leaning into sadness can actually make us happier.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/dTldF6_BATQ

🎧 What’s in this episode:

(00:00) Why Ofosu and Leah are together in Los Cabos, Mexico
(01:40) Letting yourself feel sadness
(03:35) Would you ever cry in public?
(04:35) The fear of being vulnerable
(08:20) Meeting sadness with compassion
(09:28) Being okay with showing your darkness
(10:12) Letting yourself fully experience joy
(12:43) "Not enough" versus "too much"
(13:30) Subconsciously sabotaging our joy
(15:07) Owning your accomplishments
(17:27) How a gratitude practice helps Leah experience more joy
(18:42) Why Ofosu embraces discomfort

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

Discipline vs. compassion: What's more motivating? Jan 23, 2023

Can you be disciplined and nice to yourself? Ofosu and Leah believe it’s possible. Actually, they say self-compassion is essential to reaching your goals. They also discuss their experiences of putting intense pressure on themselves to improve (and why this didn’t work in the long term) and share practical tips for incorporating more compassion into the ways you stay motivated.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/ec5jRYmU-zM

🎧 What’s in this episode:

(00:00) Building discipline and having self-compassion
(02:42) What does discipline mean to you?
(03:38) David Goggins’ “Embrace the suck”
(06:10) What’s motivating for different personality types
(07:48) Why self-compassion creates long-term change
(08:42) Dr. Kristen Neff de-bunks: Does self-acceptance lead to complacency?
(11:04) Cultivating a lifelong relationship with your body
(13:47) Comparison is the thief of joy
(15:57) The importance of rest
(16:55) Finding your “why”
(18:15) Consistency is key
(18:37) Reframing discipline as an expression of love

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

MLK Day 2023: How to use words the MLK way Jan 16, 2023

Dr. Martin Luther King Jr.'s legacy is proof that our words have power. So to honor MLK today, Ofosu and Leah look back on their conversation from MLK Day 2022 and discuss what his impact means to them in 2023. They listen to some of Dr. King’s moving words, reflect on what we can learn from them, and share ways to use our own words for good.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/EOaAoGcMv44

🎧 What’s in this episode:

(00:00) A message from Ofosu and Leah for MLK Day 2023
(01:54) Words from MLK's speech, "The Other America"
(02:25) How to apply MLK's words to our own lives
(03:37) Leah's favorite MLK quote
(06:05) Ofosu's favorite MLK quote
(08:42) How to remember the good in ourselves
(09:44) Using your words to support others
(11:56) What words come to mind when you think of Dr. Martin Luther King?
(12:20) Creating visions in your mind of a more just world
(13:55) Reflections on the power of Dr. King’s message in 2023

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

Is mainstream wellness culture toxic? (with Thosh Collins) Jan 09, 2023

Ofosu talks with photographer Thosh Collins about what we can learn about wellness from an Indigenous perspective. They also discuss the toxicity of mainstream wellness culture, the interconnectedness of your body, mind, and spirit, and how to take inspiration from others without appropriating their culture.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/F4DoK-71fHo

📚 More about Thosh: Thosh Collins was raised in Salt River, Arizona. He works as a photographer and serves as a board member for the Native Wellness Institute. You can order his and Chelsey Luger’s book, "The Seven Circles: Indigenous Teachings for Living Well," which offers wisdom for achieving spiritual, physical, and emotional wellbeing rooted in Indigenous knowledge here: https://www.harpercollins.com/products/the-seven-circles-chelsey-lugerthosh-collins?variant=40244015333410

📱 Follow Thosh Collins on Instagram:
https://www.instagram.com/thosh.collins

📱 Follow Chelsey Luger on Instagram:
https://www.instagram.com/chelsey.moves

🎧 What’s in this episode:

(00:29) Meet Thosh Collins
(01:24) Inspiration for “The Seven Circles”
(03:30) Aspects of Indigenous culture that affect your physical and emotional wellbeing
(03:49) The toxicity of mainstream wellness culture and how to avoid cultural appropriation
(06:50) Why inspiration isn’t the same as cultural appropriation
(07:18) Thosh’s #1 tip to support your wellbeing
(08:02) “Nature versus not”
(09:17) Finding nature wherever you are
(10:19) How Thosh uses visualization to cultivate his wellbeing: “Think, feel, act.”
(14:13) Earth Gym: A new way to approach physical fitness and working out
(17:11) What’s giving Thosh Collins life right now

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

What's your word of the year? (And tips to make it last) Jan 02, 2023

So you found your word of the year in last week's episode, instead of making New Year's resolutions. Now what? Ofosu and Leah share practical tips for incorporating your word into everyday life, and they reveal theirs for 2023. Plus, hear Well Balanced listeners' words of the year, in case you need some last-minute inspiration.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/w_M7JQCl9UM

💭 And if you still need help finding your word for 2023, you can watch last week's episode on YouTube here: https://youtu.be/zh5bKKQv3bo

🎧 What’s in this episode:

(00:00) What Leah thinks about new year's resolutions
(00:57) Why Ofosu avoids new year's resolutions
(01:35) What to do if you're still finding your word for 2023
(02:35) Hear Well Balanced listeners' words of the year
(05:20) Leah and Ofosu reveal their words of the year
(07:55) Ensuring your choices align with your word of the year
(10:05) Why your word of the year is different from a resolution
(11:16) When Leah's word of the year didn't work (and why)
(12:10) Having fun while growing along with your word
(14:26) Having an accountability partner
(15:30) Get 75% off a lifetime of personalized meditation
(15:57) The power of positive self-talk

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

Find your word for 2023 with Susannah Conway Dec 26, 2022

Instead of making New Year’s resolutions, author Susannah Conway chooses a word to represent the intention she wants to bring into the new year. She talks with Ofosu and Leah about how to find your word for 2023, shares the questions to ask yourself as you reflect on 2022, and helps them choose contenders for their words of the year.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/zh5bKKQv3bo

📚 More about Susannah: Susannah Conway is an author, photographer, and teacher who’s been sharing her heart online for over a decade. You can download her free workbooks, “Unravel Your Year” and “Find Your Word” here: susannahconway.com/word

🎧 What’s in this episode:

(00:24) Meet Susannah Conway
(01:18) Susannah’s inspiration to create her workbooks
(03:52) Why Susannah doesn’t set new year’s resolutions
(04:13) Choosing a word of the year
(05:05) Susannah reveals her three words for 2023
(06:31) Leah and Ofosu share their words for 2023
(07:50) The questions to ask yourself to find your word of the year
(10:36) How to incorporate your word while meditating
(14:30) Susannah’s tips for choosing your word
(17:23) Get 75% off a lifetime of personalized meditation

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

How to cope with the holiday blues Dec 19, 2022

The holidays can be a time of happiness and cheer, but not everyone experiences them this way. Ofosu and Leah talk all about the holiday blues and how they've coped with them in the past. They also share practical tips to help support you if you're managing difficult emotions, depression, or anxiety this time of year.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/WgJytEalfNU

🎧 What's in this episode:

(01:11) Leah shares a time when the pandemic induced some holiday depression
(02:21) Ofosu shares his experience with sadness around the holidays
(02:58) Leah talks about travel anxiety
(03:43) Why anticipating the holidays can be the hardest part
(04:50) How to recognize how you're actually feeling and what you need to cope
(05:16) Leah walks through Tara Brach’s RAIN technique
(06:02) How the holidays have changed for Ofosu over time
(07:40) Inspirational lyrics from Trevor Hall, Guns N' Roses, and John Mayer
(10:11) Acknowledging the need to be loved and accepted
(11:49) One of the fastest ways to improve your mental health
(13:00) How to get extra help with mental health when you need it

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

2 ways to navigate uncomfortable family gatherings with Todd Kashdan Dec 12, 2022

Leah's been spending a lot of time with family during the holidays, and she's finding it difficult to balance being around so many people (and opinions) and making space for her "me time." She and Ofosu talk with psychologist Todd Kashdan about the importance of alone time, how to set expectations with others, and how to mentally prepare yourself for the influx of holiday gatherings.

📣 Share your word of the year for 2023 at https://sayhi.chat/wellbalanced

▶️ You can watch the latest episode on YouTube here: https://youtu.be/64xM4EXBekE

📚 More about Todd Kashdan: Todd is a professor of psychology and the director of the Well-Being Laboratory at George Mason University. He's a leading expert on the psychology of well-being, curiosity, mental flexibility, and social relationships, and he's passionate about translating science into practical tips to help improve our everyday lives. You can order Todd's latest book, "The Art of Insubordination," here: https://www.amazon.com/Art-Insubordination-Dissent-Defy-Effectively/dp/0593420888

🎧 More of what's in this episode:

(00:00) Leah and Ofosu share how they feel about socializing during the holidays
(01:52) Meet Todd Kashdan
(02:33) Recognizing when you need space before you're overwhelmed
(03:07) How to let others know you need "me time”
(06:46) Preparing for conversations about tense topics
(08:00) Tip 1 — The discomfort caveat and Julia Minson’s research
(09:00) Tip 2 —The importance of curiosity in tough conversations
(10:13) What it means to be a defensive pessimist
(14:05) Final takeaways and thoughts on “permission”
(16:08) What’s giving Todd life right now?
(17:38) Send us your word of the year for 2023!

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

Celebrating milestones (and one year of Well Balanced) - Bonus Episode Dec 07, 2022

Ofosu and Leah reflect on their first year of recording the podcast. They discuss their favorite moments and guests from the show, and share what's next for Well Balanced.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/9QPOCTe4nEQ

📣 Leave Ofosu and Leah a voice message: https://sayhi.chat/wellbalanced

Other episodes mentioned by Leah, Ofosu, and listeners:

Working through Anger with Tara Brach - https://youtu.be/9tMt5utDZvs
Turning Poison into Medicine with Tara Brach - https://youtu.be/hRwvu3P5ukk
How to Tap into Your Inner Comedian - https://link.chtbl.com/innercomedian
How to Rhyme Your Way to Self-Compassion - https://link.chtbl.com/howtorhyme

🎧 What's in this episode:

(00:00) One listener shares what the show means to them
(01:27) Musings on meditation's versatility
(02:07) Another listener shares what the show means to them
(03:53) Ofosu quotes Maya Angelou
(04:14) Leah's favorite moment from the show
(07:02) Ofosu's favorite moments from the show
(08:27) Ofosu's bonding with a guest over The Office
(09:56) Leah's connection to Fleetwood Mac
(10:39) Leah and Ofosu want to hear from you!

🧘 About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 4 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store:https://balanceapp.sng.link/Arat1/h3qp/icji

Boosting your self-esteem with positive affirmations Dec 05, 2022

Many of us are quick to notice the good qualities in our family and friends, but acknowledging what we like about ourselves might not come as naturally. Ofosu and Leah discuss why, and how positive affirmations can be a tool to help improve your self-esteem. They also share their tips for turning self-kindness into an everyday habit.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/ywYhg003ago

📚 More about Ofosu's new book: "Love Your Amazing Self" is a daily dose of self-kindness. It encourages kids to practice mindfulness and self-empowerment with lyrical verses that can be spoken, recited, or sung aloud. You can order it here: https://tinyurl.com/mt4dhbde

🎧 More of what's in this episode:

(00:00) Ofosu and Leah compliment each other and themselves
(02:00) How to improve your self-esteem
(03:50) The practice of self-kindness
(05:50) Why our thoughts become our beliefs
(06:40) A recording of Ofosu's kids complimenting each other and themselves
(12:00) Examples of how Ofosu and Leah use positive affirmations in their own lives

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

Is it time to take a leap of faith? Nov 28, 2022

Leah and Ofosu reflect on some big leaps of faith they've taken, from quitting their jobs to pursue their passions to having another child. They share their advice to help you take your own leap of faith, including the questions you should ask yourself before diving into the unknown.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/VaOsV-fcXeA

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

Friendsgiving: Building your chosen family Nov 21, 2022

You can choose your friends, but can you choose your family? Ofosu and Leah think so. They discuss their experiences choosing friends that have become family, the challenges of forming and maintaining these close bonds, and why it's important for your overall well-being.

This discussion comes just in time for the US Thanksgiving—and Friendsgiving—celebrations. But its message extends far beyond that, too, providing benefit for all who listen at any time.

We want to hear from you to help us celebrate one year of Well Balanced! Go to https://sayhi.chat/wellbalanced to send us a voice memo describing your favorite moment from the podcast or what it's meant to you this past year.

▶️ You can watch the latest episode on YouTube here: https://youtu.be/e19sWZx-GRE

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

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

Why meditation might not be working for you (yet) Nov 14, 2022

Ofosu talks with Leah about the lessons he learned leading a mindfulness workshop with a group of formerly incarcerated persons. They discuss his biggest takeaway from the experience—that meditation should be a safe and adaptable life tool—and share tips to help you embrace meditating in your own unique way.

You can watch the latest episode on YouTube here: https://youtu.be/rATK-JtVdpA

We want to hear from you to help us celebrate one year of Well Balanced! Go to https://sayhi.chat/wellbalanced to send us a voice memo describing your favorite moment from the podcast or what it's meant to you this past year.

Further reading:
🔬 2016 study on trauma-informed mindfulness-based stress reduction for survivors of interpersonal violence
👩‍🔬 2021 study on mindfulness-based, trauma-informed program with veterans
📚 David Treleavan, expert in trauma-sensitive mindfulness

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

Turning poison into medicine with Tara Brach Nov 07, 2022

Fear and anxiety can be unlikely allies, according to Tara Brach, a psychologist and leading mindfulness meditation teacher. Ofosu and Leah talk with her about how to get to the root of these difficult emotions and discover tools to come out on the other side with a sense of clarity and a desire to live more fully.

You can watch the latest episode on YouTube here: https://youtu.be/hRwvu3P5ukk

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

https://www.tarabrach.com/

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

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

Don't be frightened by your fears Oct 31, 2022

In celebration of Halloween, Ofosu and Leah discuss the origins of the holiday and how it can be an opportunity to acknowledge what you're afraid of. They also open up about how they're facing their own fears and share practical tips for the next time your thoughts come trick-or-treating.

You can watch the episode on YouTube here: https://youtu.be/q2yYv-zxIV4

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

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

Your brain on relationships - with Alie Caldwell Oct 24, 2022

What does it mean to be close to someone? Ofosu and Leah talk with neuroscientist Alie Caldwell to answer this question and learn how our close relationships actually change our brain chemistry. They also discuss how we can use this knowledge to help strengthen our relationships and navigate conflicts.

You can watch the latest episode on YouTube here: https://youtu.be/ooprTTa5cL4

More about Alie: Alie Caldwell, PhD, is a neuroscientist, the Resident Neuroscience Expert for the award-winning brain training app Elevate (www.elevateapp.com), and the co-creator of Neurotransmissions, a successful YouTube channel. You can learn more about her work here —

https://www.youtube.com/user/neurotransmissions

— and order her book here:

https://www.neurotransmissions.science/our-book/

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

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

Meditation Myth-Busting: Emptying your mind Oct 17, 2022

Ofosu and Leah answer their most commonly asked question—How do you empty your mind while meditating?—and share the things they do when they're experiencing an active mind during meditation. They also discuss where this idea of emptiness originated, why it isn't always conducive to today's lifestyle, and how to embrace the thoughts that come our way while meditating.

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

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

World Mental Health Day: Culture's impact on mental health Oct 10, 2022

In celebration of World Mental Health Day, Ofosu and Leah talk with Miwa Yasui, PhD, a clinical psychologist and an Associate Professor at the University of Chicago’s Crown Family School of Social Work, Policy, and Practice, about her research into how people’s backgrounds and geographical locations affect their perception and treatment of mental health. She also discusses how we can support others' mental health journeys—even when our cultures differ.

TW: This episode mentions genocide.

You can watch the latest episode on YouTube here: https://youtu.be/svQaKyUleYk

More about Miwa:

Miwa Yasui, PhD, is an Associate Professor at the University of Chicago’s Crown Family School of Social Work, Policy, and Practice and a clinical psychologist. Her treatment model—culturally infused engagement—explores how culture influences how people think about mental health. You can learn more about Miwa's work here: https://crownschool.uchicago.edu/crownscholars/m-yasui

About Balance:

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

Why you procrastinate (and tips to help you stop) Oct 03, 2022

You don’t want to put off listening to this episode. Ofosu and Leah talk with Micah Caldwell, a clinical therapist, the Resident Psychology Expert for the award-winning brain training app Elevate (www.elevateapp.com), and a self-proclaimed procrastinator. He shares a few theories on why we procrastinate, why it shouldn’t be confused with laziness, and the tips he’s learned from his own struggle with procrastination.

You can watch the latest episode on YouTube here: https://youtu.be/NrSWZuOtSm0

More about Micah: Micah Caldwell is a clinical therapist, the Resident Psychology Expert for the award-winning brain training app Elevate, and the co-creator of Neurotransmissions, a successful YouTube channel. You can learn more about his work here: https://www.youtube.com/user/neurotransmissions

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

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

Working through anger with Tara Brach Sep 26, 2022

Even meditation coaches get angry from time to time. Ofosu and Leah work through some things that make them angry with Tara Brach, a psychologist and leading mindfulness meditation teacher. They discuss RAIN, a technique that can help you respond—not react—when you're experiencing strong emotions like anger.
More about Tara:
Tara Brach is a psychologist, meditation teacher, and the founder of the Insight Meditation Community of Washington. She’s the bestselling author of several books, including “Radical Acceptance,” “Radical Compassion,” and “Trusting the Gold.” You can learn more about Tara’s work on her website — https://www.tarabrach.com/
About Balance: Well Balanced is co-hosted by Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3.5 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

Practical tips for better sleep with Sara Ivanhoe Sep 19, 2022

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

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

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

About Balance:

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

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

Does your image matter? Sep 12, 2022

You can watch this episode on Youtube here: https://youtu.be/BU7OCDKJ-YE
As Ofosu and Leah make their debut as YouTubers, they reflect on the vulnerability of sharing images of their lives with friends, neighbors, and the public. They also explore how shaping that image—whether it's how we maintain our homes, what we wear, or what we post on social media—can both help and harm us.

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

Mindful living—even while brushing your teeth Sep 05, 2022

Ofosu and Leah talk with meditator and martial artist Hakim Tafari about how he finds mindfulness outside of meditation—even when he's brushing his teeth. They discuss practical tips for becoming more mindful in situations where it can be difficult, and how mindfulness can feel like seeing life in 4K.
More about Hakim:
Hakim Tafari is a runner, meditator, martial artist, yogi, and musician. Hakim brings mindfulness to everything he does—especially exercise. You can follow him on Instagram @hakstao https://www.instagram.com/hakstao/
About Balance:
Well Balanced is co-hosted by the expert meditation coaches of Balance. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

Wellness Month: Creating healthy habits that last with Amy Tran Aug 29, 2022

To wrap up National Wellness Month, Leah reflects on the benefits of each week's challenge with Amy Tran, a Ph.D candidate in clinical psychology. They also discuss why these small, everyday behaviors make a big impact on our mental health, and from a neurological perspective, how we can start to effectively incorporate more positive habits into our lives.
More about Amy:
Amy Tran is a Ph.D candidate in clinical psychology, artist, and author. Her first book, “This Book is a Safe Space,” releases soon. Join the waitlist to get notified when it’s available for pre-order — https://marvelous-composer-6841.ck.page/9eca508909 — and follow her on Instagram @doodledwellness
About Balance:
Well Balanced is co-hosted by the expert meditation coaches of Balance. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

Wellness Month: How to rhyme your way to self-compassion Aug 22, 2022

In continued celebration of National Wellness Month, Ofosu and Leah (and some special guests) want to help you make wellness a priority in your life. So each week in August, they’ll announce a new wellness challenge for you to try with them.
This week, Ofosu and Leah talk with Josiah Frazier, also known as "Guy with the Hair" on social media, about his struggles with mental health, the creative way he practices self-compassion, and the fourth Wellness Month challenge. Plus, hear Ofosu and Leah give it a try on the spot!
Tune in next Monday to hear more about how the challenge went for them, and don’t forget to share your experience, too. You can email a voice memo to wellbalanced@balanceapp.com. Or you can participate when prompted on Instagram, Facebook, Twitter, and TikTok, or you can even tag @balance on a post on your personal account. The more you participate, the more you increase your chances to be featured in next week's episode!
More about Josiah:
Josiah Frazier is a TikTok and Instagram creator, known best for his daily song posts. You can learn more about him at https://guywiththehairofficial.com/
About Balance:
Well Balanced is co-hosted by the expert meditation coaches of Balance. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

Wellness Month: News, noise, and negativity with Jessica Holsman Aug 15, 2022

In continued celebration of National Wellness Month, Ofosu and Leah (and some special guests) want to help you make wellness a priority in your life. So each week in August, they’ll announce a new wellness challenge for you to try with them.
This week, Ofosu and Leah talk with productivity expert Jessica Holsman about how to set healthy boundaries with your phone and social media. They also discuss how following a tech-free morning routine can help reduce stress and boost productivity, and they reveal the third Wellness Month challenge.
Tune in next Monday to hear how the challenge went for them, and don’t forget to share your experience, too. You can email a voice memo to wellbalanced@balanceapp.com . Or you can participate when prompted on Instagram, Facebook, Twitter, and TikTok, or you can even tag @balance on a post on your personal account. The more you participate, the more you increase your chances to be featured in next week's episode!
More about Jessica:
Jessica Holsman is a best-selling author, content creator, entrepreneur, and speaker, specializing in helping people maximize their productivity and enhance their well-being. You can learn more on her website — www.studywithjess.com — and you can order her new book here: https://amzn.to/3PK25hD
About Balance:
Well Balanced is co-hosted by the expert meditation coaches of Balance. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/h3qp/icji

Wellness Month: Improve your money mindset with Danetha Doe Aug 08, 2022

In continued celebration of National Wellness Month, Ofosu and Leah (and some special guests) want to help you make wellness a priority in your life. So each week in August, they’ll announce a new wellness challenge for you to try with them.
This week, Ofosu and Leah talk with money expert Danetha Doe about how to set financial priorities and goals with a positive mindset—and without overwhelm. They also reveal the second Wellness Month challenge.
Tune in next Monday to hear how the challenge went for them, and don’t forget to share your experience, too. You can email a voice memo to wellbalanced@balanceapp.com. Or you can participate when prompted on Instagram, Facebook, Twitter, and TikTok, or you can even tag @balance on a post on your personal account. The more you participate, the more you increase your chances to be featured in next week's episode!
More about Danetha:
Danetha Doe is an economist, award-winning TV host, and the creator of Money & Mimosas. Her mission is to have deeper conversations about money, and she believes it is possible to build wealth in a socially and environmentally responsible way.
Find her Money Date Checklist here: https://www.moneyandmimosas.com/moneydate And you can learn more about her work on her website — https://danethadoe.com/ — or her blog — https://www.moneyandmimosas.com/
About Balance:
Well Balanced is co-hosted by the expert meditation coaches of Balance. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store.

Wellness Month: Can music improve your mood? Aug 01, 2022

In celebration of National Wellness Month, Ofosu and Leah (and some special guests) want to help you make wellness a priority in your life. So each week in August, they’ll announce a new wellness challenge for you to try with them.
This week, Ofosu and Leah discuss the impact listening to music—and dancing to it—can have on your mood and reveal the first Wellness Month challenge.
Tune in next Monday to hear how the challenge went for them, and don’t forget to share your experience, too. You can email a voice memo to wellbalanced@balanceapp.com. Or you can participate when prompted on Instagram, Facebook, Twitter, and TikTok, or you can even tag @balance on a post on your personal account. The more you participate, the more you increase your chances to be featured in next week's episode!
About Balance:
Well Balanced is co-hosted by the expert meditation coaches of Balance. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store.

How to find joy like Drew Barrymore Jul 25, 2022

Inspired by actress Drew Barrymore's recent video of herself laughing in the rain, Ofosu and Leah talk about the importance of celebrating the little things in life. They also share the science behind why we often underestimate these small moments and don't fully appreciate them until after they have passed. And they discuss practical tips for how to be more present, practice gratitude, and find joy in the everyday.
"How to create a good old day" is the episode Ofosu mentions, where listeners sent in ordinary moments they'll remember forever. Listen here.
About Balance:
Well Balanced is co-hosted by the expert meditation coaches of Balance. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 3 million+ people around the world improve their stress, sleep, focus, and mood. Unlock your free year of Balance today by downloading it from the App Store or Play Store.

How to say no when you need to Jul 18, 2022

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

How to fall asleep Jul 11, 2022

About 70 million Americans suffer from chronic sleep problems, according to the CDC. But Ofosu and Leah (and a few kids!) have a solution you might remember from childhood: the bedtime story.
Learn the science of how bedtime stories can work to help anyone fall asleep, and hear about the making of Sleep Journeys, Balance's new take on bedtime stories.
More about Sleep Journeys:
Sleep Journeys, available in the Balance app, are relaxing, richly imagined tales that combine gentle visualization with nature sounds. Each one features a sleepy adventure that changes a little every night, giving troubled sleepers new sights and sounds to enjoy.

How to make meditation a habit Jul 04, 2022

Ofosu and Leah talk with award-winning medical reporter Sophie Scott about how her experience with burnout led to a habit of daily meditation. She shares the science behind forming healthy habits, like why consistency is more effective than intensity, and how to use habit-forming strategies like pairing and rewarding.
More about Sophie:
Sophie Scott is an award-winning medical reporter, associate professor, and author of the books "Roadtesting Happiness" and "Live a Longer Life." Her mission is to use the latest science to empower people to help themselves feel great physically and mentally every day. You can learn more about her work on her website — https://www.sophiescott.com.au/ — or follow her on Instagram @SophieScott2

How to say thank you, period Jun 27, 2022

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

How to be more productive Jun 20, 2022

In celebration of World Productivity Day, Leah talks with Jessica Holsman, who is an expert in helping people become more productive without sacrificing their health and happiness. Learn practical tips for approaching your days with intention, increasing your overall productivity, and maintaining a healthy balance in your life.
More about Leah's Meditation Teacher Training:
Find all the details at https://www.leahsantacruz.com/mtt
More about Jessica:
Jessica Holsman is a best-selling author, content creator, entrepreneur, and speaker, specializing in helping people maximize their productivity and enhance their well-being. You can learn more on her website — www.studywithjess.com — and you can pre-order her new book here: https://amzn.to/3PK25hD

How to help your mind with movement Jun 13, 2022

Leah talks to her husband, yoga instructor Paul Teodo, about how moving your body can benefit your mind. Learn how even easy exercises can have a significant effect on your mood and overall well-being.
Find out more about Paul and Leah's Meditation Teacher Training at https://www.leahsantacruz.com/mtt
More about Paul:
Paul Teodo is a yoga and meditation teacher and musician. Named the #1 Yoga Teacher in Los Angeles in 2016 by the Culture Trip, he leads classes, workshops, and retreats around the world. Follow him on Instagram @teodoyogaguitar

How to support "kids these days" Jun 06, 2022

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

How to manage financial stress May 30, 2022

Finances and money management often trigger stress, anxiety, and fear. So to close out Mental Health Awareness Month, Ofosu and Leah address the issue head-on, sharing how money affects their own mental health and discussing tips for how to approach money matters a bit more mindfully.
And if, like us, you’re feeling overwhelmed by recent events, we want to remind you of a few past episodes that we hope may give you some space to reflect or find comfort:
How to cope when news hits home
How to get support when you need it

How to be more body positive May 23, 2022

In continued celebration of Mental Health Awareness Month, former plus-sized fashion model Gina Swire joins Ofosu and Leah to discuss the impact body image has on mental health. They dive into personal struggles they've all had with body image, and Gina shares tools you can use to learn to love the way you look.
More about Gina: In addition to helping others learn to love their body, Gina Swire is also the author of P.S. I Love Me: 12 Steps for a Self-Love Transformation and the host of the podcast P.S. I Love Me. Follow her on Instagram @ginaswire

How to release unwanted thoughts May 16, 2022

Ofosu used to beat himself up for having frequent intrusive thoughts, especially during meditation. He and Leah discuss tools they've learned to treat themselves with kindness when these types of thoughts arise — and how meditation can help.
We want to know what you think of our show! Please share your thoughts at https://www.balanceapp.com/survey

How to build healthy friendships May 09, 2022

In continued celebration of Mental Health Awareness Month, psychologist Todd Kashdan joins Ofosu and Leah to discuss how the people we surround ourselves with affect our mental health — both positively and negatively.
About Todd Kashdan
A professor of psychology and the director of the Well-Being Laboratory at George Mason University, Todd is a leading expert on the psychology of well-being, curiosity, mental flexibility, and social relationships. And he's passionate about translating science into practical tips to help improve our everyday lives. Todd's latest book, The Art of Insubordination, is now available through all major retailers.

How to stop being nice (and why) May 02, 2022

Leah really doesn't like it when people call her "nice." She and Ofosu unpack the hidden cost of being agreeable and discuss ways to support their mental health with more honesty and authenticity.
And, as you may know, Leah and Ofosu are also the meditation coaches on Balance, a top-rated meditation and sleep app. In celebration of Mental Health Awareness Month, the Balance team is giving away two lifetime memberships to the award-winning app. Follow @balance on Instagram for more details, which will be posted on Tuesday, May 3.

How to use anxiety as a power Apr 25, 2022

Comedian Justin Silver joins Ofosu and Leah to talk about how telling jokes about his anxiety has helped him manage it and to share some insightful tools the rest of us can use to turn our own anxieties into sources of strength.
You can further explore mental wellness with Ofosu and Leah on the Balance app, where they're the meditation coaches. Learn more at www.balanceapp.com, and all new members can enjoy a free first year.
About Justin:
Justin Silver is a New York City-based stand up comedian, author, and dog expert. He's the former host of CBS' Dogs in the City and founder of the non-profit Funny For Fido, where the country's top comedians perform to raise money for dog shelters. You can check out more of his work by following him on Instagram @iamjustinsilver or on his website iamjustinsilver.com

How to use "The Batman Effect” Apr 18, 2022

Ofosu reflects on a moment (caught on tape!) where he was able to say goodbye to a protective persona he'd had for a long time. Then, he and Leah discuss the psychology behind these types of alter egos.
We want to know what you think of our show! Please share your thoughts at https://www.balanceapp.com/survey

How to capture memories, not photos Apr 11, 2022

New research suggests that taking fewer photos can lead to stronger memories. So Ofosu and Leah put it to the test, resisting the urge to take a photo during a moment when they normally would have. Then, they compare notes to see if it really made a difference.
You can further explore mental wellness with Ofosu and Leah on the Balance app, where they're the meditation coaches. Learn more at www.balanceapp.com, and all new members can enjoy a free first year.

How to prevent burnout Apr 04, 2022

Ofosu and Leah chat with former United Nations emergency responder Nadine McNeil about how to stop burnout before it starts, even during high-stress situations.
We want to know what you think of our show! Please share your thoughts at https://www.balanceapp.com/survey
About Nadine:
While working as an emergency responder for the United Nations, Nadine helped people recover from natural disasters like the 2010 earthquake in Haiti. She now uses those skills as a coach, yoga instructor, storyteller, and humanitarian. You can learn more about her work, and how you can get coached by her, at https://www.universalempress.com/

How to handle meditation obstacles Mar 28, 2022

Ofosu and Leah discuss challenges they've encountered in their own meditation journeys and share tips for how to overcome them.
We want to know what you think of our show! Please share your thoughts at https://www.balanceapp.com/survey

How to reduce brain fog Mar 21, 2022

Ofosu and Leah discuss three tips that can help you manage brain fog—that all-too-familiar feeling of confusion, disorganization, or just a general lack of focus.
Tell us what other topics you'd like to hear on the show by emailing us at wellbalanced@balanceapp.com

How to say yes with confidence Mar 14, 2022

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

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

How to let go of perfectionism Mar 07, 2022

Harvard Business School professor Amy Edmondson joins Ofosu and Leah to discuss why so many of us have perfectionistic tendencies. She explains how giving ourselves permission to fail can actually lead to more success.
Tell us what other topics you'd like to hear on the show by emailing us at wellbalanced@balanceapp.com

How to embrace who you are Feb 28, 2022

Many of us change parts of who we are to better fit into different spaces, but there's real power in representing your true self. Ofosu and Leah talk with performance psychology coach Faheem Mujahid about how he's learned to embrace that power of representation as a Black man in the mental wellness space.
See more of what Faheem is up to on Instagram @faheemamujahid. Or check out his work on his website, seeballthinkball.com.

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

How to make therapy more inclusive Feb 21, 2022

In honor of Black History Month, psychiatrist Dr. Stephanie Stewart joins Ofosu and Leah to discuss how she is working to make therapy better for Black patients — and what her experiences can teach us about building a more inclusive world.
We want to know what you think of our show! Please share your thoughts and enter to win a $25 Amazon gift card in our survey at https://www.balanceapp.com/survey

How to make someone's day Feb 14, 2022

A simple message from someone special makes Leah's day and inspires her and Ofosu to find more opportunities to spread joy this Valentine's Day and beyond.
We want to know what you think of this show! Please share your thoughts and enter to win a $25 Amazon gift card in our survey at https://www.balanceapp.com/survey

How to get support when you need it Feb 07, 2022

When Leah recently needed extra support, she didn't quite know how to get it. Psychologist Todd Kashdan joins her and Ofosu to discuss why so many of us struggle to ask for help and what we can do to better support ourselves and our loved ones.
To stay up to date with "Well Balanced," follow us on your favorite podcast app. Share your feedback with us at wellbalanced@balanceapp.com. And follow this link to preorder Todd's book: https://bit.ly/3Hqdcbq

How to view anxiety as a messenger Jan 31, 2022

Ofosu and Leah get to the bottom of what sometimes causes their anxiety. Then performance psychologist Faheem Mujahid joins to share some tips for working through anxious moments.
To stay up to date with "Well Balanced," follow us on your favorite podcast app. Share your feedback with us at wellbalanced@balanceapp.com. And learn more about Faheem’s work at faheemmujahid.com.

How to cope when news hits home Jan 24, 2022

Ofosu recently had to recalibrate his perspective after a global headline impacted him directly. He and Leah talk with journalist Wajahat Ali about what it's like when the news hits home and how we can use those experiences to increase our compassion.
To stay up to date with "Well Balanced," follow us on your favorite podcast app. Share your feedback with us at wellbalanced@balanceapp.com. And check out Wajahat’s work at wajali.com. His book, Go Back to Where You Came From, is available starting January 25.

How to use words the MLK way Jan 17, 2022

Ofosu and Leah celebrate Martin Luther King Jr. Day by sharing some of his most impactful words. They reflect on what we can learn from Dr. King about the power to use our words for good.
To stay up to date with "Well Balanced," follow us on your favorite podcast app. And share your feedback with us at wellbalanced@balanceapp.com

How to healthily consume news Jan 10, 2022

Leah shares a moment when scrolling through news headlines triggered stress and overwhelm. Then, journalist Wajahat Ali joins her and Ofosu to discuss tips for staying informed in an emotionally healthy way.
To stay up to date with "Well Balanced," follow us on your favorite podcast app. Share your feedback at wellbalanced@balanceapp.com. And check out Wajahat’s work at wajali.com. His book, Go Back to Where You Came From, is available starting January 25.

How to start something new Jan 03, 2022

The new year can be an inspiring time to start something new. Ofosu and Leah share their first steps into new hobbies. Then, improv teacher and therapist Jill Eickmann joins to discuss the beginner's mindset and the idea that it's never too late to try new things.
To stay up to date with "Well Balanced," follow us on your favorite podcast app. Share your feedback with us at wellbalanced@balanceapp.com. And check out Jill's work at leela-sf.com.

How to learn from the past year Dec 27, 2021

With only a handful of days left in 2021, Ofosu, Leah, and some Well Balanced listeners reflect on what they learned this year to acknowledge their growth and remind themselves what they want to carry with them into 2022.
To stay up to date with "Well Balanced," follow us on your favorite podcast app. And share your feedback with us at wellbalanced@balanceapp.com.

How to give difficult feedback Dec 20, 2021

Leah opens up about giving tough feedback to her mom. Then, psychologist Todd Kashdan joins her and Ofosu to discuss tips for leaning into difficult conversations.
To stay up to date with "Well Balanced," follow us on your favorite podcast app. Share your feedback with us at wellbalanced@balanceapp.com. And follow this link to preorder Todd's book: https://bit.ly/3Hqdcbq

How to make anticipation work for you Dec 13, 2021

The way you're anticipating the holidays could affect your actual experience of them. Psychologist Todd Kashdan joins Ofosu and Leah to discuss how strategically looking forward to things can benefit your well-being.
To stay up to date with "Well Balanced," follow the show on your favorite podcast app, and share your feedback with us at wellbalanced@balanceapp.com.
Additionally, you can check out the article Ofosu and Leah chat about here: https://bit.ly/3EPIEOz. And you can follow this link to preorder Todd's book: https://bit.ly/3Hqdcbq

How to let yourself rest Dec 06, 2021

Performance psychology coach Faheem Mujahid joins Ofosu and Leah to discuss the importance of letting your body and mind rest without feeling guilty about it.
Learn more about Faheem's work at https://www.faheemmujahid.com/
To stay up to date with "Well Balanced," follow us on your favorite podcast app. And share your feedback with us at wellbalanced@balanceapp.com.

How to manage expectations Nov 29, 2021

Ofosu shares a moment when his kids didn't do what he asked them to, and then he and Leah discuss how to manage the frustration caused by missed expectations.
To stay up to date with "Well Balanced," follow us on your favorite podcast app. And share your feedback with us at wellbalanced@balanceapp.com.

How to create a "good old day" Nov 22, 2021

Ofosu and Leah discuss discuss how to stay present, so you can appreciate the extraordinary moments in each ordinary day. Then, they hear from you, the "Well Balanced" listeners, about the ordinary moments you will never forget.
To stay up to date with "Well Balanced," follow us on your favorite podcast app. And share your feedback at wellbalanced@balanceapp.com.

How to tap into your inner comedian Nov 15, 2021

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

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

How to handle tough days Nov 15, 2021

Balance Meditation Coaches Ofosu and Leah talk with Psychologist Todd Kashdan about how to handle days when you don't feel great and you don't really know why.
Email wellbalanced@balanceapp.com to let us know what you think of this episode. And follow this link to preorder Todd's book: https://bit.ly/3Hqdcbq

Introducing Well Balanced Nov 08, 2021

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

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