Well Balanced

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

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

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

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

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

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

Ofosu and Leah discuss the challenges of introducing meditation to formerly incarcerated individuals. They explore unique adaptations such as the 'feelings mix tape' and trauma-informed mindfulness. They emphasize the evolution and customization of meditation and finding community.

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

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

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