This is the first session of our 4-part January series focused on brain health. In this session, we’ll take a few minutes just for your mind, exploring how even small moments of mindfulness can help your brain feel clearer, calmer, and more present.

It’s simple, grounding, and all about giving yourself a little space to care for your brain.

So let's begin, take a deep breath, and Listen In.

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A pause to reflect on 2025, honor what shaped you <3, and listen for the word, your personal theme, for 2026.

So let's begin, take a deep breath, and Listen In.

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The final session of the 4-part breathwork series! A favorite in the Listen In community is the 4-7-8 breath. The long out-breath communicates to the body that you are safe. I sense you will enter 2026 with a deep certainty, knowing that your grounded energy is always just a quiet moment away.

So let's begin, take a deep breath, and Listen In.

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In Part 3 of the December Breathwork Series, we practice Alternate Nostril Breathing, or *Nadi Shodhana, a simple and powerful technique where we breathe through each nostril. This helps calm your nervous system, relax your body, and balance your energy, while giving your brain a boost of oxygen.

I’ll guide you step by step so you can feel calmer, clearer, and more focused, setting a grounded inner state for the rest of your day or helping you unwind after a day of go-go-go energy.

So let's begin, take a deep breath, and Listen In.

*Nadi = energy channel, Shodhana = purification → so we're purifying the energy channels.

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This ep is a grounding breathwork practice using a slow exhale (in for 4, out for 6) to help your body unwind and your mind clear.

If you want a little extra support, there’s also the option to elevate your legs, which can help your circulation and lymphatic flow and make your whole body feel lighter.

So let's begin, take a deep breath, and Listen In

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The December Breathwork Series is a simple, 4-part practice to help you slow down, check in with yourself, and start your day feeling calm, centered, and focused.

In Part 1, we’ll practice box breathing, a simple way to release tension and bring your mind and body into balance. Just a few breaths can shift how you feel, leaving you calm and focused, and that positive energy can naturally extend to everyone you meet that day, such a gift!

Disclaimer: This breathwork includes breath retention (holding the breath), which may not be suitable during pregnancy. If you are pregnant, please check with your healthcare provider before practicing, and feel free to modify or skip any exercises as needed to stay comfortable and safe.<3

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This meditation is less than 4 minutes and uses gentle 20 Hz vibrations to help you feel grounded and present. You might even notice it as a soft pulse in your chest more than a sound, how cool is that!? Just a few minutes can clear your mind and leave you feeling a little lighter.

Quick note: Hz (hertz) just means how fast something is vibrating. 20 Hz is slow and gentle, like a soft heartbeat you can feel in your body. It sits in the Beta brainwave range, which is linked to focus and alertness. Because it’s so low, you might feel a subtle grounding pulse in your chest or body while you listen.

In short: 20 Hz = deep, grounding, felt more than heard, and perfect for staying present and alert.

So let's begin. Take a deep breath, and Listen In.

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In this final episode of our 3-part journaling series, take a moment to think of someone in your life who lifts you up. Feel the gratitude you have for them, send them a little love in your mind, and notice how that warmth moves through your body. It’s a simple way to reconnect with what truly matters.

You deserve to feel your best, and daily mindful practices are the way to get there. I promise, you’ll notice<3

So let's begin, take a deep breath, and Listen In.

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In part 2 of our journaling series, we take a moment to turn inward, notice how we’re feeling, and offer ourselves some love. Move through the prompts at your own pace and simply be with whatever comes up.

So let's begin, take a deep breath and Listen In.

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Look around, pause, and journal what catches your eye. This session guides you to notice the world outside yourself and find gratitude in the little things around you.

So let's begin, take a deep breath, and Listen In.

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A gentle reminder of why listening in matters, what shifts when we do, and a simple practice to help you come back home to yourself.

So let's begin, take a deep breath and Listen In.

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14 minutes of gentle rain and calming music to guide you into dreamy, peaceful rest.

So let's begin, take a deep breath, and Listen In.

Music credit:

HoliznaCC0 - RainSleepMeditation

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It’s so magical what 10 minutes of mindfulness can do. Make it a small daily habit and notice how your day shifts, especially when you stay consistent.

So let's begin, take a deep breath, and Listen In.

Music credit:

Kirk Osamayo - Self Forgiveness

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Give yourself this 10 minute pause. Music only, no words. Let the rhythm guide you, sense your body melt, and your awareness rest here.

So let's begin, take a deep breath, and Listen In.

Music credit:

Kirk Osamayo - Meditation On Love

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YOU DID IT <3

You’ve completed the 10-Day Nervous System Reset, well done! I’m so, so proud of you💛

This isn’t the end, but the beginning of something fresh and new. Your body knows what safety feels like now, and your nervous system is learning how to rest, reset, and thrive!

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Find a comfy seat, breathe, and follow along with a gentle visualization. Let it help ease tension and bring a quiet sense of calm.

So let's begin. Take a deep breath, and Listen In.

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In this session, touch, breath, and affirmation come together to ground you in a deep sense of safety and support.

So let's begin, take a deep breath and Listen In.

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This session's all about letting go. With each breath, we soften, sigh, and release the tension we’ve been carrying.

So let's begin, take a deep breath, and Listen In.

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Part 6 of 10.

Rest your hand on your heart, breathe, and let gratitude and calm gently spread through your whole body.

So let's begin, take a deep breath, and Listen In.

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Halfway through your 10-day nervous system reset!

Today we explore the transformative power of the pause. Through simple breathwork and stillness, you’ll learn to hold space for yourself.

So let's begin.Take a deep breath, and Listen In.

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