Balance Period

Here’s what you can expect in this episode... Mindful Moment + Check-In: In this episode, Recovery Ray guides us through a calming mindful moment featuring a box breathing exercise. This practice includes two rounds of box breathing followed by a brief awareness exercise to help us become fully present. After the mindful moment, Recovery Ray encourages listeners to engage in a self-check-in by asking, "What am I feeling in this moment?" This check-in helps listeners identify their emotions beyond the basic categories of happy, sad, or angry, fostering a deeper emotional literacy and self-awareness. Key resources for expanding emotional intelligence mentioned include: * Emotional Agility by Dr. Susan David * Mood Meter app * Atlas of the Heart by Brené Brown Mindful Reflection: This week's mindful reflection question is: "In what ways do I practice self-compassion and what additional practices could I incorporate to better support my overall well-being?" Recovery Ray shares personal insights on practicing self-compassion through mindfulness and meditation. He also discusses the importance of auditing self-talk to replace negative statements with affirmations that foster self-kindness. This practice helps in creating a more compassionate inner dialogue and enhancing overall emotional well-being. Affirmation: The affirmation for this episode is: "I am worthy of kindness and understanding from both myself and others." Recovery Ray emphasizes the importance of believing in one's worthiness of kindness and understanding, both from oneself and others. This belief can positively influence self-respect and interactions with others, reinforcing personal boundaries and fostering healthier relationships. Featured Article: This episode highlights the article titled "Alcohol and Drug Abuse Among African Americans." Recovery Ray explores the impact of substance abuse in communities of color, particularly in light of National Recovery Month. He identifies three key takeaways: * Higher Incarceration Rates: The disproportionate incarceration of individuals with substance abuse issues limits access to effective recovery care. * Access to Care: Socioeconomic factors and healthcare biases often restrict access to quality addiction treatment. * Community Support: The importance of community organizations like MRCI (Indianapolis) that support recovery efforts and how listeners can contribute through volunteering or donations. To learn more about MRCI and support the work they are doing in the Indianapolis area click the following link: https://www.wearemrci.org/ [https://www.wearemrci.org/] Questions, comments, or feedback? Send them to ⁠⁠⁠⁠⁠⁠⁠podcast@balanceperiod.com⁠⁠⁠⁠⁠ [⁠⁠podcast@balanceperiod.com] or drop them in the comments section below 👇🏾 Thank you for tuning in to this episode of the Generational Wellness Digest audio experience. Remember to invest in your wellness because you are worth the investment. Continue to learn, grow, and develop your sustainable self-care system. You don't have to be perfect to make progress—be patient and kind to yourself on this journey of creating generational wellness. Be well and make it a great week! Balance Period Resources: See our Products/Services:⁠ ⁠ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbDFhY3Ata2xXSHpnc0ZvZkZWRjVsSjVBbG9Nd3xBQ3Jtc0tuRVlUTEUzSmpOd1MwZ1Ficlo1ODJCNXFBQmEwSE11dUJwWm1wa19iOUoyZjMzLXN6ZHdPVFZycVlTdzU2cGVwR1dMeXl3Tl9Ld3pJNVZ3ZS02Y2czSUgzSmFTY01qWVBOMHJhRUJXNWlpcDRNb3g5UQ&q=https%3A%2F%2Fshop.balanceperiod.com%2F]⁠https://shop.balanceperiod.com/⁠ [https://shop.balanceperiod.com/] Check out the Generational Wellness Digest: ⁠https://blog.balanceperiod.com/⁠ [https://blog.balanceperiod.com/] Get a Free WHOOP Wellness Tracker - ⁠https://join.whoop.com/balanceperiod⁠ [https://join.whoop.com/balanceperiod] Sustainable Self-Care System Discounts: ⁠shorturl.at/lpsMV⁠ [https://docs.google.com/document/d/1w9e6IJyaYWXMWJOM1pUFf3cl8LMY1z8R7P5hRfqQUGk/edit?usp=sharing] Download our Free Energy Management Guide:⁠ ⁠ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbEpUNU5RSmhuNlZfbkhwSWVzUENacG9YR2pNUXxBQ3Jtc0ttZHV6T294cGs0UHpwdnV0X0JHcVNIcTBoM3N3NU55MzRSeEpBamVkbm9ZaXlGN25zTkNoX3k0Y1ZOZ2JFNjhzWGdrZTdKT1MxTk5OZERGdnRpWjJLcVRORTZMTDg2UGt1cXd0MGNGeGtPRjQ1RWp1cw&q=https%3A%2F%2Fbalance-period.ck.page%2F742a74403a]⁠https://balance-period.ck.page/742a74403a⁠ [https://balance-period.ck.page/742a74403a] Access more resources: ⁠https://linktr.ee/balanceperiod [https://linktr.ee/balanceperiod] --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support [https://podcasters.spotify.com/pod/show/balance-period/support]

Here’s what you can expect in this episode... Mindful Moment + Check-In: In this episode, Recovery Ray guides us through a 3-1-7 breathing exercise followed by an awareness practice. This calming exercise helps listeners ground themselves in the present moment. The check-in question for this week is, "Where was I this time last year?" Reflecting on your growth over the past year can boost self-awareness, a key component in taking better care of your health and well-being. Ray offers practical tips on how to integrate reflection into your daily routine, encouraging listeners to make it a consistent habit for continuous personal development. For a guided mindfulness experience on the go, check out our Mindful Moment Guides available at ⁠⁠shop.balanceperiod.com⁠⁠ [https://shop.balanceperiod.com]. Educators get a 10% discount this month using the code TEACH10. Mindful Reflection: The mindful reflection question for this week is, "Can I identify a recent situation where I could have handled my emotions better, and what can I learn from that experience?" This question invites listeners to explore their emotional responses and the lessons that can be drawn from them. Ray emphasizes the importance of curiosity and compassion in reflecting on emotional experiences, promoting personal growth through increased emotional awareness. Affirmation: The affirmation for this episode is, "I cultivate emotional awareness, allowing myself to learn and grow from every experience." This affirmation is designed to encourage listeners to observe their emotions without judgment and to view every experience, whether positive or negative, as an opportunity for growth. Ray highlights the power of this mindset in helping individuals navigate challenging situations with grace and resilience. Featured Article: This week's featured article is titled "Self-Tharapy: Can You Be Your Own Therapist?" Ray delves into the concept of self-therapy, discussing its empowering nature, accessibility, and potential for fostering personal growth. While self-therapy is not a replacement for traditional therapy, it equips individuals with tools to proactively support their mental health, particularly when professional help is not readily accessible. Ray's three key takeaways from the article emphasize the empowerment, accessibility, and personal growth opportunities that self-therapy can provide. Questions, comments, or feedback? Send them to ⁠⁠⁠⁠⁠⁠podcast@balanceperiod.com⁠⁠⁠⁠ [⁠⁠podcast@balanceperiod.com] or drop them in the comments section below 👇🏾 Thank you for tuning in to this episode of the Generational Wellness Digest audio experience. Remember to invest in your wellness because you are worth the investment. Continue to learn, grow, and develop your sustainable self-care system. You don't have to be perfect to make progress—be patient and kind to yourself on this journey of creating generational wellness. Be well and make it a great week! Balance Period Resources: See our Products/Services: https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbDFhY3Ata2xXSHpnc0ZvZkZWRjVsSjVBbG9Nd3xBQ3Jtc0tuRVlUTEUzSmpOd1MwZ1Ficlo1ODJCNXFBQmEwSE11dUJwWm1wa19iOUoyZjMzLXN6ZHdPVFZycVlTdzU2cGVwR1dMeXl3Tl9Ld3pJNVZ3ZS02Y2czSUgzSmFTY01qWVBOMHJhRUJXNWlpcDRNb3g5UQ&q=https%3A%2F%2Fshop.balanceperiod.com%2Fhttps://shop.balanceperiod.com/ [https://shop.balanceperiod.com/] Check out the Generational Wellness Digest: https://blog.balanceperiod.com/ [https://blog.balanceperiod.com/] Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod [https://join.whoop.com/balanceperiod] Sustainable Self-Care System Discounts: shorturl.at/lpsMV [https://docs.google.com/document/d/1w9e6IJyaYWXMWJOM1pUFf3cl8LMY1z8R7P5hRfqQUGk/edit?usp=sharing] Download our Free Energy Management Guide: https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbEpUNU5RSmhuNlZfbkhwSWVzUENacG9YR2pNUXxBQ3Jtc0ttZHV6T294cGs0UHpwdnV0X0JHcVNIcTBoM3N3NU55MzRSeEpBamVkbm9ZaXlGN25zTkNoX3k0Y1ZOZ2JFNjhzWGdrZTdKT1MxTk5OZERGdnRpWjJLcVRORTZMTDg2UGt1cXd0MGNGeGtPRjQ1RWp1cw&q=https%3A%2F%2Fbalance-period.ck.page%2F742a74403ahttps://balance-period.ck.page/742a74403a [https://balance-period.ck.page/742a74403a] Access more resources: https://linktr.ee/balanceperiod [https://linktr.ee/balanceperiod] --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support [https://podcasters.spotify.com/pod/show/balance-period/support]

Here’s what you can expect in this episode... Mindful Moment + Check In: Recovery Ray guides us through a balance breathing practice and a brief awareness exercise. To enhance your experience, remember to sit upright yet relaxed, focus on an equal duration for both inhaling and exhaling, and tune into your body’s sensations and surroundings. He then discusses the importance of understanding our sleep quality so we can avoid the negative impact of sleep deprivation. For a guided mindfulness experience on the go, check out our Mindful Moment Guides available at ⁠shop.balanceperiod.com⁠ [https://shop.balanceperiod.com]. Educators get a 10% discount this month using the code TEACH10. Mindful Reflection: This week's reflection question is: How do my emotions influence my decisions, and what strategies can I implement to ensure I'm making more thoughtful choices? Ray encourages us to reflect on our recent decisions and the emotional state we were in at the time. He also offers a strategy to enhance decision-making–pause and breathe before responding, allowing space to align our choices with our values and goals. Affirmation: Repeat this affirmation to support your personal growth and decision-making: “I am aware of my emotions and choose to respond thoughtfully in challenging situations.” Embrace this affirmation to reinforce a mindful approach in your decision-making processes, enhancing your ability to navigate challenges with intention and clarity. Featured Article: Ray shares his insights on the featured article entitled "How and Why You Need to Keep a Sleep Diary". He discusses what a sleep diary is and the value it can add as we work towards optimizing our health and creating generational wellness. His key takeaways included the importance of daily tracking, focusing on our behavior patterns, and uncovering health insights from our data. He also recommends us to explore wearable devices, like WHOOP, to automate and enhance our sleep-tracking system. By integrating technology, we can streamline the tracking process and gain deeper insights into our sleep quality. Questions, comments, or feedback? Send them to ⁠⁠⁠⁠⁠podcast@balanceperiod.com⁠⁠⁠ [⁠⁠podcast@balanceperiod.com] Thank you for tuning in to this episode of the Generational Wellness Digest audio experience. Remember to invest in your wellness because you are worth the investment. Continue to learn, grow, and develop your sustainable self-care system. You don't have to be perfect to make progress—be patient and kind to yourself on this journey of creating generational wellness. Be well and make it a great week! Balance Period Resources: See our Products/Services:⁠ ⁠ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbDFhY3Ata2xXSHpnc0ZvZkZWRjVsSjVBbG9Nd3xBQ3Jtc0tuRVlUTEUzSmpOd1MwZ1Ficlo1ODJCNXFBQmEwSE11dUJwWm1wa19iOUoyZjMzLXN6ZHdPVFZycVlTdzU2cGVwR1dMeXl3Tl9Ld3pJNVZ3ZS02Y2czSUgzSmFTY01qWVBOMHJhRUJXNWlpcDRNb3g5UQ&q=https%3A%2F%2Fshop.balanceperiod.com%2F]⁠https://shop.balanceperiod.com/⁠ [https://shop.balanceperiod.com/] Check out the Generational Wellness Digest: ⁠https://blog.balanceperiod.com/⁠ [https://blog.balanceperiod.com/] Get a Free WHOOP Wellness Tracker - ⁠https://join.whoop.com/balanceperiod⁠ [https://join.whoop.com/balanceperiod] Sustainable Self-Care System Discounts: ⁠shorturl.at/lpsMV⁠ [https://docs.google.com/document/d/1w9e6IJyaYWXMWJOM1pUFf3cl8LMY1z8R7P5hRfqQUGk/edit?usp=sharing] Download our Free Energy Management Guide:⁠ ⁠ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbEpUNU5RSmhuNlZfbkhwSWVzUENacG9YR2pNUXxBQ3Jtc0ttZHV6T294cGs0UHpwdnV0X0JHcVNIcTBoM3N3NU55MzRSeEpBamVkbm9ZaXlGN25zTkNoX3k0Y1ZOZ2JFNjhzWGdrZTdKT1MxTk5OZERGdnRpWjJLcVRORTZMTDg2UGt1cXd0MGNGeGtPRjQ1RWp1cw&q=https%3A%2F%2Fbalance-period.ck.page%2F742a74403a]⁠https://balance-period.ck.page/742a74403a⁠ [https://balance-period.ck.page/742a74403a] Access more resources: ⁠https://linktr.ee/balanceperiod [https://linktr.ee/balanceperiod] --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support [https://podcasters.spotify.com/pod/show/balance-period/support]

Here’s what you can expect in this episode... Mindful Moment + Check-In: In this episode, we start with a grounding exercise featuring the 4-7-8 breathing technique. This practice is designed to activate your parasympathetic nervous system, promoting relaxation and aiding in better sleep. Ray guides us through one round of this breathing technique and a brief awareness practice to help us center ourselves. He then discusses the importance of prioritizing time to connect with our loved ones and the contribution it makes to our health and well-being. For a guided mindfulness experience on the go, check out our Mindful Moment Guides available at shop.balanceperiod.com [https://shop.balanceperiod.com]. Educators get a 10% discount this month using the code TEACH10. Mindful Reflection: Today's reflection question is: "In what situations do I find it hard to empathize with others, and what steps can I take to better understand their perspectives?" Ray recommends starting by identifying relationships where empathy might be challenging, and then considering strategies like active listening and matching breathing patterns to improve understanding. Remember to document your insights to enhance your ability to connect with others. Affirmation: This week's affirmation is: "I embrace empathy and seek to understand the feelings and perspectives of those around me." Repeat this affirmation to reinforce a mindset focused on empathy and understanding, which will support better communication and stronger connections. Featured Article: Volume 189’s featured article, "16 Simple Ways to Relieve Stress," provides practical tips for managing and reducing stress. Key takeaways include integrating regular exercise, practicing mindfulness, and ensuring adequate, quality sleep. These strategies align with Balance Period's Sustainable Self-Care System, emphasizing the importance of integrating healthy habits into your daily life. For those in the Indianapolis area, join us for the next Sustainable Self-Care System workshop on August 22nd. Visit blog.balanceperiod.com/workshop [https://blog.balanceperiod.com/workshop] for more details and ticket information. Questions, comments, or feedback? Send them to ⁠⁠⁠⁠podcast@balanceperiod.com⁠⁠ [⁠⁠podcast@balanceperiod.com] Thank you for tuning in to this episode of the Generational Wellness Digest audio experience. Remember to invest in your wellness because you are worth the investment. Continue to learn, grow, and develop your sustainable self-care system. You don't have to be perfect to make progress—be patient and kind to yourself on this journey of creating generational wellness. Be well and make it a great week! Balance Period Resources: See our Products/Services: https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbDFhY3Ata2xXSHpnc0ZvZkZWRjVsSjVBbG9Nd3xBQ3Jtc0tuRVlUTEUzSmpOd1MwZ1Ficlo1ODJCNXFBQmEwSE11dUJwWm1wa19iOUoyZjMzLXN6ZHdPVFZycVlTdzU2cGVwR1dMeXl3Tl9Ld3pJNVZ3ZS02Y2czSUgzSmFTY01qWVBOMHJhRUJXNWlpcDRNb3g5UQ&q=https%3A%2F%2Fshop.balanceperiod.com%2Fhttps://shop.balanceperiod.com/ [https://shop.balanceperiod.com/] Check out the Generational Wellness Digest: https://blog.balanceperiod.com/ [https://blog.balanceperiod.com/] Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod [https://join.whoop.com/balanceperiod] Sustainable Self-Care System Discounts: shorturl.at/lpsMV [https://docs.google.com/document/d/1w9e6IJyaYWXMWJOM1pUFf3cl8LMY1z8R7P5hRfqQUGk/edit?usp=sharing] Download our Free Energy Management Guide: https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbEpUNU5RSmhuNlZfbkhwSWVzUENacG9YR2pNUXxBQ3Jtc0ttZHV6T294cGs0UHpwdnV0X0JHcVNIcTBoM3N3NU55MzRSeEpBamVkbm9ZaXlGN25zTkNoX3k0Y1ZOZ2JFNjhzWGdrZTdKT1MxTk5OZERGdnRpWjJLcVRORTZMTDg2UGt1cXd0MGNGeGtPRjQ1RWp1cw&q=https%3A%2F%2Fbalance-period.ck.page%2F742a74403ahttps://balance-period.ck.page/742a74403a [https://balance-period.ck.page/742a74403a] Access more resources: https://linktr.ee/balanceperiod [https://linktr.ee/balanceperiod] --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support [https://podcasters.spotify.com/pod/show/balance-period/support]

Here’s what you can expect in this episode... Mindful Moment + Check-In: In this episode, Recovery Ray guides us through two rounds of box breathing followed by a brief awareness practice. Our check-in for this week is all about something that can enhance our mental and physical health, gratitude. Ray shares three ways we can begin integrating a gratitude practice into our daily lives. For more guidance on mindfulness practices, visit shop.balanceperiod.com [https://shop.balanceperiod.com] and get your Mindful Moment Guide [use the code PODCAST at checkout for free shipping]. Mindful Reflection: This week’s reflection question is: "What are the triggers that make me feel defensive or upset? How can I respond to them more constructively?" Ray discusses how understanding your triggers can help you react more mindfully. Consider categorizing your triggers, such as specific people or environments, and practice mindfulness to respond with curiosity and compassion rather than reactivity. Reflect on how you can use this awareness to stay aligned with your values and goals. Affirmation: This week’s affirmation is: "I trust my ability to navigate difficult emotions with grace and resilience." Ray reminds us to embrace the inevitability of difficult emotions as part of our journey and trust in our capacity to handle them with grace. Practicing grace and resilience can transform our interactions and relationships, improving our overall well-being. Repeat this affirmation to cultivate a more balanced approach to emotional challenges. Featured Article: This week’s article, "How One Father Advocates for Maternal Health for All," explores the inspiring journey of a father who lost his wife during childbirth and his subsequent efforts to advocate for better maternal health care for women of color. Key takeaways include acknowledging the severe maternal health disparities, the importance of advocacy within healthcare settings, and the call to action to become proactive advocates rather than waiting for a personal crisis. This powerful story emphasizes the need for systemic change and the impact of individual advocacy in improving maternal health outcomes. Questions, comments, or feedback? Send them to ⁠⁠⁠podcast@balanceperiod.com⁠ [⁠⁠podcast@balanceperiod.com] Thank you for tuning in to this episode of the Generational Wellness Digest audio experience. Remember to invest in your wellness because you are worth the investment. Continue to learn, grow, and develop your sustainable self-care system. You don't have to be perfect to make progress—be patient and kind to yourself on this journey of creating generational wellness. Be well and make it a great week! Balance Period Resources: See our Products/Services: https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbDFhY3Ata2xXSHpnc0ZvZkZWRjVsSjVBbG9Nd3xBQ3Jtc0tuRVlUTEUzSmpOd1MwZ1Ficlo1ODJCNXFBQmEwSE11dUJwWm1wa19iOUoyZjMzLXN6ZHdPVFZycVlTdzU2cGVwR1dMeXl3Tl9Ld3pJNVZ3ZS02Y2czSUgzSmFTY01qWVBOMHJhRUJXNWlpcDRNb3g5UQ&q=https%3A%2F%2Fshop.balanceperiod.com%2Fhttps://shop.balanceperiod.com/ [https://shop.balanceperiod.com/] Check out the Generational Wellness Digest: https://blog.balanceperiod.com/ [https://blog.balanceperiod.com/] Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod [https://join.whoop.com/balanceperiod] Sustainable Self-Care System Discounts: shorturl.at/lpsMV [https://docs.google.com/document/d/1w9e6IJyaYWXMWJOM1pUFf3cl8LMY1z8R7P5hRfqQUGk/edit?usp=sharing] Download our Free Energy Management Guide: https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbEpUNU5RSmhuNlZfbkhwSWVzUENacG9YR2pNUXxBQ3Jtc0ttZHV6T294cGs0UHpwdnV0X0JHcVNIcTBoM3N3NU55MzRSeEpBamVkbm9ZaXlGN25zTkNoX3k0Y1ZOZ2JFNjhzWGdrZTdKT1MxTk5OZERGdnRpWjJLcVRORTZMTDg2UGt1cXd0MGNGeGtPRjQ1RWp1cw&q=https%3A%2F%2Fbalance-period.ck.page%2F742a74403ahttps://balance-period.ck.page/742a74403a [https://balance-period.ck.page/742a74403a] Access more resources: https://linktr.ee/balanceperiod [https://linktr.ee/balanceperiod] --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support [https://podcasters.spotify.com/pod/show/balance-period/support]