The Daily Shine (The Shine App)

When you’re feeling drained—mentally, physically, or emotionally—it becomes harder to show up for others. And even more importantly: Harder to show up for yourself. Today, we try a breathing and body scan exercise to help you fill up your own cup. Written by Stephanie Simpson. Voiced by Elisha Mudly.

Takeaways:
1- It takes energy to show up fully for yourself and others—and it’s important to notice when you’re running low.
2- When your cup feels empty: It’s OK to take a moment to nourish yourself.
3- You can always turn to breathing and visualizations to help you recharge and refill your cup.
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Mantra: I deserve to fill my own cup.
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We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

It's time for a midweek check-in! No matter how you're feeling, it's always worthwhile to practice grounding and soothing yourself through mindfulness. That way, you can better connect to the present when you feel anxious or fearful.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

We often put pressure on ourselves to feel “all better” right away. But what if we focused instead on just feeling a little bit better first? Today, we experiment with the Kaizen “1% Better” principle as a way to support our own self-care and healing. Written by Stephanie Simpson. Voiced by Elisha Mudly.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

You are brave and courageous—and there are small ways you prove this every day. Join Joy Ofodu for a meditation to savor your small acts of bravery and take pride in your courage.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Plus: Access more meditations by Jamila Reddy, today's Daily Shine host. Get your first 7 days of Shine Premium for free at theshineapp.com/jamila.

To kick off Pride Month: We’re passing the Daily Shine mic to Jamila Reddy, one of our favorite Shine meditation hosts. Join Jamila in reflecting on the love you deserve and cultivating that energy within you.

What we’ve endured over the course of the pandemic has changed us all—and we deserve time to reflect and reset, especially before jumping back into things like work and socializing. Join Jamila Reddy on today’s Daily Shine for a meditation to help you greet yourself in the present moment. Then: Tune in to her new meditations dropping every Sunday in August in the Shine app to help you reflect on the different areas of your life and hit reset.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get started at theshineapp.com/reflect

Our thoughts do not control or define us—even the uncomfortable ones. Today, join Joy Ofodu in an exercise to acknowledge and move through the sticky, negative thoughts that might impact our day-to-day lives.

Shine has a new podcast—introducing: Friends with Mental Health Benefits

From the Shine app’s co-founders Marah Lidey and Naomi Hirabayashi, Friends With Mental Health Benefits highlights the untold mental health stories of founders and senior leaders.

Hear how folks navigate their own wellbeing in the workplace and support the mental health of their teams—especially those most marginalized.

Subscribe to Friends with Mental Health Benefits wherever you listen to podcasts: https://anchor.fm/shine280

Change happens when we show up to it with our fullest, kindest selves. Today's meditation is a practice in pinpointing the voice, gifts and talents you can use for the betterment of the world around you.

Takeaways:

1- When it comes to activism, a lot of us may wonder what we can do individually.

2- Focus on the joys, gifts, and privileges you have in your own life.

3- Take time to brainstorm how you can share them with those who need it most.

Daily Mantra: I can have an impact.

Special Offer: Get a year of Shine Premium for a discounted $30 at shinetext.com/30

We often forget that we can give the words we need to hear back to ourselves. Today, we practice doing just that to self-soothe. Voiced by Mel Chanté.

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

Each and every day is a new chance to be awe-inspired—it just takes looking closely and savoring the world around you. Today, Joy Ofodu guides you in a daily “awe” practice, helping you appreciate the things you might typically overlook.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Your joy is a powerful force and a source of hopefulness during hard times.  Today, join Jamila Reddy for a moment to connect with the joy that lives within you. Grab that journal! And for more: Tune in to Jamila’s new self-care course, Reclaim Your Joy.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Our happiness is contagious, and laughter is shown to benefit both our physical and mental health in huge ways. Today, we’ll help you harness those benefits through a laughter meditation. Voiced by Mel Chanté.

Takeaways:
1- Make space for laughter—it's shown to reduce stress, improve immune function and strengthen our relationships.
2- Set the intention to share something you find funny with a friend or loved one, even if it's through distance.
3- Notice the effects laughter provides your body by easing stress and lightening your mood.
Mantra: I can feel and share joy.
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May is Mental Health Awareness Month. Get extra support and tools to calm your anxiety with Shine Premium, your personalized self-care membership. You’ll get access to over 1,000+ meditations created by diverse experts, personalized journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

We all carry rules about who we are and who we aren’t—and it’s never too late to question them. Today, join Mel in a reflection or journaling exercise to see if there are any rules you can release to give yourself more space to grow. Grab that journal!

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

We're quick to empathize with other people, but sometimes it can be hard to do it with ourselves. Today's meditation is a practice in observing and identifying your emotions through self-empathy.

Takeaways:
1- Empathy is recognizing and identifying your feelings.
2- To feel empathy for ourselves is to know that our feelings are part of being human.
3- Reflect on an emotion, and notice where it might be coming from and what you can offer yourself, the same way you would a friend.
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Mantra: I offer myself empathy.
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Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

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Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

We’re taking a cue from Tracee Ellis Ross and recognizing that “our best” can change day-to-day. In this meditation, we take time to ask: What does my best look like right now?

Takeaways:

1- Checking in with yourself is important, but remember not to measure yourself against outside circumstances.
2- Ask yourself what your best is and remember that it changes each day.
3- Practice breathwork while asking yourself: What is my best right now?
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Mantra: I decide what my best is.
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Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

When we put pressure on ourselves to fix everything, it’s easy to feel overwhelmed or stressed. Today, Joy helps you mindfully connect with your compassion and honor your capacity to care.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

When we’re in a moment of frustration or anxiety—a deep breath can make a huge difference. Find a space where you’re comfortable making some noise, and use this humming bee exercise to help you tune out the world and give yourself your own private sound bath.

Takeaways:
1- Deep breaths can help calm our nervous system, especially in moments of frustration.
2- As you inhale, place your fingers on the tragus of each ear.
3- As you exhale, press down so the ear canal is closed and make a soothing humming sound.
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Mantra: I tune into my own body for wisdom.
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Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20.

Whether it’s a flower in bloom or a favorite mug—we can find small ways to savor the things that bring us joy. Today, join us for a moment of gratitude and leaning into your joy. Voiced by Mel Chanté.

Takeaways:
1- No matter what's going on in the world, we all deserve joy.
2- By savoring the small pleasures in our day we offer a boost of positivity to our brains.
3- Notice what you're grateful for in your life and embrace the feelings of joy that come with it.
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Mantra: I savor the feeling of joy.
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We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Your mind and body are the home you live in every day. Today, we explore the many “rooms” that make up who you are and how you can give them the care they deserve.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Every great change starts with people taking up space and having the courage to imagine a better future. Today, join Joy Ofodu for a visualization exercise where we’ll imagine a better world, together.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

You are worthy of respect, exactly as you are. Today, Joy Ofodu leads you through a series of affirmations to remind you of your worth and what you deserve.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

We all might come from different experiences and identities, but we can still choose compassion for ourselves and the people around us. Join Joy to learn how to show compassion for those within your community with a loving-kindness visualization exercise.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step.Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself.Learn more at theshineapp.com/work

We may write off our joy as frivolous in a time when so much important work is happening. But today's meditation is here to remind you that your joy is integral to your wellbeing and resilience through stress.

Takeaways:

1- It can be easy to write off joy as frivolous given the state of the world.

2- But joy is integral to wellbeing and resilience in the face of stress.

3- Connect with your joy through breathwork and remind yourself that you have everything you need to feel happiness inside of you.

Daily Mantra: My joy is part of my wellbeing.

Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

We have a choice in our perspective when we're faced with stress. During this pandemic, we can choose to let go of fear and control in order to focus on growth and learning. Tiffany helps you check in with yourself and notice the ways you can shift your mindset.

Daily Mantra: I grow through change.

Shine is hosting its second annual National Mental Health Break tomorrow, May 20th. Join us for a group guided meditation, a Q&A with mental health experts and special guests like self-help author Sarah Knight, designer Misha NoNoo, and therapist Dr. Jennifer Hardy, and a 1-1 guided chat experience with another participant.

Learn more and RSVP at nationalmentalhealthbreak.com. We hope that you can make room for this 30 minute mental health break and walk away feeling calm, refreshed, supported.

Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

What lights you up? Knowing our values and purpose can help us tap into the Japanese concept of Ikigai—which can help us live longer, feel better, and connect to ourselves more deeply. Today, we try to find your Ikigai together. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

What does it actually mean to go easy on yourself? Today, we ease into the weekend with a meditation focusing on self-compassion and care. Voiced by Mel Chanté.

Takeaways:
1- Being easy on yourself means treating yourself with kindness and compassion—even when things go wrong or you make a mistake.
2- You can hold yourself to high standards *and* be understanding of your limitations and kind to yourself when things go awry.
3- Use positive self-talk to practice being easy with yourself, especially when negative feelings appear.
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Mantra: I will go easy on myself today.
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We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

We all go through moments of feeling stuck. With today’s meditation, learn how to extend compassion to yourself when your next step is unclear and an exercise to find your way forward.

Takeaways:

1-  It’s human to freeze up when we’re facing a new challenge or big decision.
2-  In those moments: Be honest with yourself about feeling stuck and greet yourself with compassion.
3-  Take your next step forward by thinking through your options, taking action, and then checking in with how you feel.

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Mantra: I will move forward.
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If you like listening to the Daily Shine, download the Shine app, named one of the Best Apps of 2020 by Apple, to help you take a moment to meditate, connect with others and reflect on how you're feeling. Upgrade to Shine Premium and you'll get access to over 800 meditations voiced by a diverse community, plus your own weekly calendar to track how you're caring for yourself with Shine. Start for free today at theshineapp.com/podcast.

Boundaries help us show up *and* protect our energy. Today, join Joy Ofodu in a guided journaling exercise to help you pinpoint a boundary that will serve you this week. Grab that journal!

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Our sense of balance changes based on what life requires of us, but we don't need to sacrifice our needs and self-care in the process. Explore your personal sense of balance and how you'll put it into practice today.

Daily Mantra: I can feel steady in my day.

5 ways to change how you think about balance: https://bit.ly/2A33Y6D

SPECIAL OFFER: Get a year of Shine Premium for $20 at shinetext.com/20

You don't have to strive for perfection all the time. Today, we practice letting go of that pressure and responding to our mistakes with self-compassion and kindness. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

We don't just need sleep to recharge—we may also need mental and physical rest. Today, we learn the difference between the two and get to know what our bodies need from us.

Takeaways:
1- When we're tired, we need rest through activities like zoning out to a TV show or meditating.
2- Learning to differentiate between sleep and rest helps you know what your body needs.
3- Scan your body to pinpoint what would help you most—and reset with a breathing exercise.
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Mantra: I offer my brain and body rest.
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Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20.

What moments shaped you this month? Before January ends, take a moment to reflect on your goals, wins, and learnings from the month with Joy Ofodu.

Last chance: Head to theshineapp.com/2022  to get 50% off your first year of Shine Premium before this offer ends on January 31 at 11:59 PM.

Our inner critic is constantly chattering—and we can calm it by greeting our self-critical thoughts with curiosity and compassion. Today's meditation will help you put that into practice. Voiced by Mel Chanté.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Protecting your sleep is an act of self-love. Today's meditation offers advice on how to get better sleep and an exercise you can try when you're winding down.  

Takeaways:

1- Sleep does a lot more than just rest our physical bodies—it helps our minds digest events and problem solve.

2- Take care of your sleep space as an act of self-love by decluttering, keeping it cool, and as dark as possible.

3- Before bed, try taking time to focus on your breath and elongating your breath so each one is slower than the last. This rests your nervous system and clears your head.  

Daily Mantra: My rest is an act of self-love.

Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Worrying can feel similar to planning—but there are key differences. In today’s meditation, we’ll work on interrupting cycles of worry and shifting into mindful action instead.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

Our childhood wonder, curiosity, and imagination are still inside of us. Tap into your childlike side with some playful breathing exercises.

Takeaways:
1- The joy and freedom we may have felt as children can still be tapped into today.
2- Use deep, intentional breathing to calm your nervous system and open up your imagination.
3- Visualize your breath as parts of nature: the ocean, sunshine, or lava from a volcano.
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Mantra: I honor my inner child.
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Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

It’s human to experience more than one emotion at a time—but we know it can feel overwhelming. Today we're setting an intention to meet our feelings with curiosity and acceptance. Grab that journal!

Takeaways:

1- Research shows we rarely feel just one emotion at a time.

2- Feeling so much can be overwhelming but you have the power to process your emotions and feel more at ease.

3- Get curious—use your thoughts and body sensations to pinpoint all that you're feeling and use them as guidance for what you can do to show up for yourself.

Daily Mantra: I accept my emotions without judgment.

Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

When we’re having difficult conversations, our ability to notice how we’re feeling can help us better listen and learn from each other. Today's meditation shows you how to ground yourself, use compassion, and thoughtfully navigate a tough talk.  

Takeaways:

1- The more you can notice what you need from a conversation, the better you can navigate it.

2- We can hit pause when we hear something we don't like and think through how we want to respond.

3- As you pause, take a deep breath and notice how you're feeling. Remember to use all that compassion already inside of you.

Daily Mantra: I allow myself to pause and respond.

Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

In today's episode from the Daily Shine archives—picked by Chris, Shine’s software engineer—we're celebrating Lady Gaga's vulnerability and exploring the symptoms of burnout you can look out for in our own mental health.

Takeaways:
1- Just like coughing and sneezing for a common cold, burnout comes with symptoms.
2- Notice how you're feeling on a regular basis, and be sure to pinpoint where those feelings might be coming from.
3- We're all human and we need physical and mental rest—avoid burnout by giving yourself what you need.
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Mantra: I accept that I can't do it all, all the time.
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Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

Allowing yourself to be a beginner can inject a lot of the joy and fun back into new experiences. Today we explore the concept of a “beginner’s mindset” and reflect on how we might incorporate that into our lives. Voiced by Mel Chanté.

Takeaways:
1- We put a lot of emphasis on perfection—which keeps us from being beginners at something new.
2- This discourages us from doing anything that we aren’t already good at—because being a beginner feels “inefficient” at first.
3- By embracing a beginner’s mindset, we release ourselves from the pressure of perfectionism and allow ourselves to find joy in learning something new.
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Mantra: I can be a beginner.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Our energy is constantly in flux—and rest helps us recalibrate. Today, we give ourselves permission to relax and rest with a self check-in. Voiced by Mel Chanté.

What you do today can help you feel supported tomorrow. Today, Joy Ofodu takes you through an exercise all about “future you care” and the little things you can do today to make tomorrow easier. Grab that journal!

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Your love is your superpower—and you can give it to yourself just like you give it to others. Today’s meditation encourages us to take our caregiving instinct and apply it to ourselves. Voiced by Mel Chanté.

Takeaways:
1- Caring for others isn’t bad—it demonstrates empathy, a service mindset, and deep commitment to others.  
2- When caring for others keeps us from caring for ourselves—or discourages us from developing our identities—that’s when we need self-care the most.
3- Strike a balance by giving yourself the same love and care that you give to others.
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Mantra: Love is my superpower.
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With the Shine app, end your day with recommended meditations to quiet your mind and help you ease into rest. There’s sleep visualization meditations, calming sounds, and what we call Nightcaps. They’re boring retellings of your favorite 90’s and 2000’s movies, like “How Stella Got Her Snooze Back.” Head to theshineapp.com/sleep to start your Shine Premium membership and get a better night’s sleep tonight.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Today, we’re discussing the most common mental health issue around the globe: Anxiety. Learn a technique called the 4 Rs to help you quiet anxious thoughts. Grab that journal! Voiced by Mel Chanté.

A note from Shine: If you're struggling with persistent or intense anxiety daily, know that seeking help is a strength, not a weakness. Take the first steps to get support with these resources from Mental Health America.

We're quick to empathize with other people, but sometimes it can be hard to do it with ourselves. Today's meditation is a practice in observing and honoring your emotions through self-empathy. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

It’s easy to define ourselves by our emotions, but our emotions are experiences—not who we are. Today’s practice will help you start to treat your emotions as temporary shifts in energy. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 40% off your first year of Shine Premium and get more tools to help you calm your anxiety. Redeem your offer here!

We put pressure on ourselves to get a lot done, but it's easier to focus on simply starting a task. Tiffany shows you how to find your motivation, then guides you through an intention-setting meditation for the day ahead.

Daily Mantra: I commit to trying.

Download the Shine app at shinetext.com/podcast to get the app and get motivation from members of the Shine community.

If you're feeling stuck, try this 5-minute exercise: https://bit.ly/2Sm6w6l

Care for your corononavirus anxiety with this resource we created in partnership with Mental Health America: https://bit.ly/34RkaTT

The average person has 6,200 thoughts a day—and that can include a few that feel scary or upsetting. Psychologists call these “intrusive thoughts.” Today, we focus on how to manage intrusive thoughts when it feels like we just can’t let them go. Voiced by Mel Chanté.

*A note from Shine: If you have recurrent, disturbing thoughts that make it tough to complete everyday tasks, you might benefit from professional help. Consider reaching out to a therapist or mental health care professional to discuss options.*

Takeaways:
1- Intrusive thoughts are often disturbing or upsetting thoughts that seem to pop in our heads out of nowhere.
2- Having occasional intrusive thoughts is totally normal. Everyone has them occasionally, and it is no reflection on you as a person.
3- Instead of trying to “push” intrusive thoughts out, observe them for what they are—an intrusive thought—and try to let the thought go without judgment.
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Mantra: I am not my thoughts.
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We hope the Daily Shine has been able to be a helpful anchor for your mornings. If you’re looking for something to help you throughout your whole day, the Shine app (available on iOS and Android) will help you not only set up your morning, but you’ll get access to journaling prompts that help you check-in midday, community discussions, and sleep meditations for the end of your day. Access it all and support our mission with a Shine Premium membership. For a limited time - get 50% off your first year at theshineapp.com/50.

It’s human to focus on the negative—but with effort and intention, we can fight that bias. In today’s Daily Shine, Joy Ofodu leads you through a guided journaling exercise to reflect on the positives in your life. Grab that journal!

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Your needs matter—and you learned a lot about them over the past 12 months. Join Joy for day two of our 2021 Reflection Week by asking: What did you learn you need this year? Grab that journal!

Don't miss our end of year sale! Get 50% off your first year of Shine Premium and make 2022 your year of growth and care.Invest in a Shine Premium membership today and be the first to get new daily meditations from Joy, weekly courses, and monthly community workshops to help you commit to self-care every day this year.Head to theshineapp.com/joy to redeem this offer. Hurry— this offer ends December 31.

We thrive on certainty—but you’re more equipped to handle uncertainty than you think. Today, we dive into a meditation practice that helps us cultivate a sense of inner strength and calm from within, no matter what's going on around us.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Even when we’re in especially challenging times, it’s OK to give ourselves permission to notice bright spots. Today, we practice balancing one negative thought with five positive ones in a mood-boosting meditation.

Takeaways:

1- We all have a negativity bias—it's part of being human.

2- Studies show that positive emotions help us rebound from stress and stay resilient.

3- Give yourself permission to savor joyful moments and things you're grateful for. It can help your brain practice positive thinking every day.

Daily Mantra: I can create positivity.

Special Offer: Get a year of Shine Premium for a discounted $30 at shinetext.com/30

You deserve to treat yourself like a friend, especially in moments when you miss the mark. Today, we reflect on the intention: “I will be kind to myself.” Written by Tiana Brawley, M.S.W.

Takeaways:
1- Self-kindness means having a deeper acceptance of yourself in the present moment.
2- We can greet our inner critic with curiosity instead of giving it all our power.
3- Practice taking the mic from your inner critic and speaking to it with self-compassion.
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Mantra: I will be kind to myself.
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The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

Gratitude helps us feel seen and connected—and it’s a huge boost for our mental health. Today, Joy Ofodu guides you through a journaling exercise where you’ll write a gratitude note to someone you care about and *yourself.*  Grab that journal!

Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Our bodies have used sound and chanting for generations to create a sense of peace and balance. Today, we meditate with sound to get us in a place of harmony for the day. If you can: Practice somewhere you can make noise!

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

Our homes are so important to us, especially in this time of isolation. Find a space where you can shut out the rest of the world and focus on you—or change up the energy of an existing space to be more relaxing. Tiffany helps you practice checking in with yourself in a soothing meditation.

Daily Mantra: I can create space to check in with myself.

Download the Shine app at shinetext.com/podcast to tell us what your self-care space is like over in our Daily Discussion.

Get more advice on how to create your ‘sacred’ self-care space: https://bit.ly/3cSBA5h

Care for your corononavirus anxiety with this resource we created in partnership with Mental Health America: https://bit.ly/34RkaTT

You’re not the same person you were yesterday—and that’s a beautiful thing. Join Jamila for this guided journaling meditation, where you’ll reflect on all you have to gain by meeting your most authentic self. Grab that journal!

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

It’s easy to be kind to ourselves when things are going well—but honoring your whole self means extending self-compassion through tough times too. Today, take a moment to show love to your whole self with us.

Takeaways:
1- Being human means having moments when we mess up or let ourselves down.
2- When we choose to honor ourselves in tough moments: We allow ourselves to be free.
3- Recognize and return to the voice of compassion you always carry within you.
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Mantra: I choose to be on my own side.
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This holiday season, support the people you love by giving them a yearlong membership to Shine, the #1 self-care app. Your purchase will support a company founded by two women of color. And, from December 1st to December 31st, 15% of all gift card sales will be donated to Sad Girls Club, a non-profit organization that provides group therapy sessions to support Gen-Z and millennial women of color. Visit theshineapp.com/gift to purchase a giftcard today.

It’s easy for staying informed to turn into doomscrolling—and it’s a habit that can spike our anxiety and stress. Join Joy Ofodu for a centering exercise to help you pause with intention and remember to check in with your body while you’re consuming the news.

In honor of Mental Health Month, join us for our very first live recording of the Friends with Mental Health Benefits podcast on Wednesday, May 18th at 12 PM EST. To kick off Shine’s fourth annual National Mental Health Break campaign, Shine's co-founder Marah Lidey will be joined by Jor-El Caraballo, a therapist and the co-founder of Viva Wellness, for a conversation about advocating for your mental health at work. Head to theshineapp.com/RSVP to claim your spot for this free, live event. Hurry — spots are limited to the first 1,000 people who RSVP.

Instead of dwelling on what we can't control, let's take time to notice just how much we can impact the people around us. Today's meditation is about trading anxiety and worry for hope, resilience, and care.

Takeaways:
1- It's not just your vote that counts, it's the time, money, and energy you give to what you care about.
2- Take time to reflect on an action you took for what you believed in.
3- Notice how just taking that action can help inspire or impact others to do the same.
---
Mantra: I make an impact on the world.
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Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20
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Experiencing election stress? You're not alone. Learn how to take better care of yourself during and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

Our brains have a tendency to ruminate on problems and over complicate them—especially when we’re feeling stressed. Today, join us for a practice in asking ourselves: What would this look like if it were easy? Voiced by Mel Chanté.

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

When things go wrong and we start to panic, we can soothe ourselves by simply changing our breath. Today, we dive into a breath practice to help us return to a place of peace in those moments.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Whatever happened today or this week: You have the power to end things on a high note. Today, we use the “peak-end rule” to finish the week on a joyful note that will boost your mood. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

We all deserve to care for ourselves, through all the aspects of our lives. Today's meditation helps us explore how we can care for ourselves through work time, play time, and more.

Takeaways:
1-  We all deserve to care for ourselves in so many different ways.
2- Divide your self-care into quadrants of work, play, restoration, and me time.
3- If you feel yourself lacking in an area, ask yourself what you need.

Daily Mantra: I care for myself throughout the day.

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Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

When confronted with change, often our instinct is to resist or deny it. But change is a necessary part of growth. Today, we reflect on the intention: “I will breathe through change.”

Takeaways:
1- Change is a necessary, but often stressful, part of life.
2- Instead of resisting change, we can focus on our breath to help us accept and move forward into new ways of being.
3- Breath exercises can calm and center us, or energize us as we move through cycles of stress and challenge.
---
Intention: I will breathe through change.
---
The Shine app is a self-care app developed by two women of color to make daily rituals like meditation, connection, and reflection easier for everyone. If you like the Daily Shine podcast, download the Shine app to set your 2021 intention. You'll get personalized meditations to help you navigate whatever comes your way. Visit theshineapp.com/podcast to get started.

Stress can get stuck inside our bodies, not just our minds. Today, Elisha guides you through some mindful movements to help release tension.

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

Feeling overwhelmed? Try turning your to-do list into a self-care list. Today, Mel helps you reframe how you're spending your time and energy. Grab your journal!

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Over time, some of our anxious behaviors and thoughts can actually become habits. That’s where the acronym RAIN—recognize, accept, investigate, note—can help to interrupt those cycles. We’ll practice RAIN together today. Voiced by Mel Chanté.

Takeaways:
1- Some of our anxious behaviors and thoughts—rituals, rumination, or good ol’ fashioned worrying—are actually habits that we have and repeat.
2- At some level, we engage in these habits because we get a reward from them—often an increased sense of control or temporary feeling of relief.
3- Once we identify our triggers, we can employ techniques to interrupt anxious habits and make space in our lives for happier, healthier patterns of behavior.
---
Mantra: I recognize and accept how I feel today.
---
We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Boundaries can help us protect our mental energy—and it’s always helpful to check in and reset them. Today we're practicing setting boundaries, worrying intentionally, and identifying what we can do to take action.

Takeaways:
1- Our worries follow us along, from doing the dishes to going to bed.
2- Offer yourself the practice of deliberate worry time, so you can get them out of your head and onto paper.
3- Reflect on something worrying you and notice if it's actionable or not—then let it go.
---
Mantra: I let go of my worries.
---

Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

---
Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

The late, great Maya Angelou said "once you know better, do better," and today we're applying that to our lives. This meditation is an end-of-month reflection to help you focus in on what you've learned and how you can put those lessons into action.

Takeaways:
1-  We acknowledge each other's humanity when we hold each other accountable for our actions.
2- We can hold ourselves accountable in the same way.
3- As you look back on your month, notice what you've learned and how you can take action with that lesson in mind.
---
Daily Mantra: When I know better, I do better.
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This July (Today's the last day!) Shine will donate 20% of proceeds from Shine Premium memberships and gift cards purchased on our website to four non-profit organizations that are supporting the mental health of BIPOC or LGBTQIA+ communities. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Self-love is a lifelong journey. And when we learn to appreciate and care for ourselves as a true life partner, we can have a deeper appreciation for all parts of ourselves. Today, we reflect on what self-love looks like to you. Grab that journal! Voiced by Mel Chanté. Written by Tiana Brawley, M.S.W.

Takeaways:
1- Whether we are single or in a partnership, we can show up as our own partners and deepen our relationship with ourselves.
2- We all have our own desirable partnership qualities, and we can learn to show ourselves these qualities when we need them the most.
3- Take time to define—and redefine—your relationship with yourself. Creating a self-love practice is an ongoing commitment.
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Mantra: I am worthy of my own love.
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If you like listening to the Daily Shine, check out Shine Premium to access over 1,000 meditations in the Shine app voiced by diverse creators. You can set a weekly intention and get personalized meditations based on what you're working on. You'll also get access to a mood check-in that’ll recommended meditations based on how you're feeling. Plus, your membership supports a company founded by a Black woman and Japanese women on a mission to make self-care more representative and inclusive. For a limited time, Spotify listeners can get 50% off an annual Shine Premium membership at theshineapp.com/50. That's a year of Shine Premium for just $26.99.

When we make room for dreaming, we get a chance to rest and reflect on what matters to us. Today we're practicing communal dreaming, a concept we learned from artist and poet Annika Hansteen-Izora, @annika.izora. Join us in reflecting on the world we want to create for the future.

Takeaways:
1- Communal dreaming is the concept of allowing yourself to think of worlds beyond the mainstream status quo.
2- It's an act of caring that helps us expand our imagination.
3- Reflect on what kind of world you want to live in one day, and let your mind wander.
---
Mantra: My dreams are an act of caring.
---
Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20
---
Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

Look back at the moments and lessons that shaped you this month. Tiffany guides you through an end of November reflection to celebrate your wins, growth, and learnings. Grab that journal! Takeaways: 1- We often move from one month to the next on autopilot, ready to take on new goals and tasks. 2- But when we take time to pause, reflect, and look deeper at our experiences, we learn our strengths and lessons for the future. 3- We're always learning and growing, so reflect and see how much you've accomplished. --- Mantra: I am always learning and growing. --- Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. Last day to get a year of Shine Premium for only $20 at theshineapp.com/20 ! Offer ends Nov 30th 11:59pm EST.

Even when we can't physically travel as freely as usual, we always have the power of our minds to transport and soothe us. Today's meditation helps you practice self-soothing by mentally visiting your favorite place.

Takeaways:
1- We can use soothing techniques to redirect stressful thoughts, and stay present in the moment.
2- Visualize your favorite place with help from all five of your senses.
3- Embrace the feelings this brings your body—from the top of your head to your feet.
---
Mantra: I have the power to soothe my mind and body.
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Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

When having tough conversations, it's helpful to speak with compassionate directness—balancing clarity with kindness. In today’s exercise, we’ll explore what speaking with both honesty and understanding means to you. Voiced by Mel Chanté.

Get our best deal of the year. For a limited time, get a year of Shine Premium for just $25. With Shine Premium, start your daily self-care ritual with 1,000+ meditations, guided journaling exercises, and invites to monthly workshops. Head to theshineapp.com/holiday to redeem your deal. Hurry! This offer ends soon.

Loving the Daily Shine? Get more self-care tools, personalized to your needs by becoming a Shine Premium member. Head to theshineapp.com/40 to get 40% off your annual membership today. This offer ends on May 31.

We all have a “negativity bias”—we’re more likely to remember negative thoughts than positive ones. Today, we practice calling to mind positive thoughts and experiences to create a more balanced perspective. Voiced by Mel Chanté.

We may feel a sense of guilt for being joyful or happy while others suffer. Give yourself permission to feel all of your valid, human emotions through today's meditation.

Takeaways:
1-  With joy or gratitude or accomplishment may come a sense of guilt—like we're not allowed to be okay when others suffer.
2- Judging our own emotions isn't helpful because all of our emotions are valid.
3- Accept your feelings for what they are and the fact that they're a part of you.
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Mantra: All of my emotions are valid.
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Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $29 at www.shinetext.com/podcast29

Though sleep is one form of rest, there are 6 other forms that support your whole being. Today, we explore ways to create mini moments of rest throughout your day. Written by Stephanie Simpson. Voiced by Elisha Mudly

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

In times of uncertainty, it's nice to set an intention for how you want to respond and navigate the unknown. Today, we're journaling our intention for the big day and week ahead.

Takeaways:
1- We can't control the future, or what others do, but we can control how we respond to it.
2- Set an intention for yourself in times of uncertainty—not a goal or task, but an ongoing direction.
3- If you find yourself straying off-course, that's okay, just come back to your intention with compassion.
---
Mantra: I'm guided by my deepest intention.
---
Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20
---
Experiencing election stress? You're not alone. Learn how to take better care of yourself before, during, and after the 2020 election. Take our Election Self-Care Quiz and get a personalized self-care plan of action: https://bit.ly/33UcNvX

We often forget that we can give the words we need to hear back to ourselves. Today, we practice doing just that to self-soothe. Voiced by Mel Chanté.

Give yourself the gift of brighter days and better sleep with a Shine Premium membership. For a limited time, get 50% off a year of Shine Premium. Head to theshineapp.com/50 to redeem.

When the world around us feels chaotic, it's easy to feel it in our bodies. But our breath is our constant steering wheel—able to guide us back to calm. This meditation shows you an easy breathing exercise that will help you in moments of heavy emotion.

Takeaways:

1- When our minds get swept up in thought, our breath can feel out of our control.

2- Mindfully breathing and focusing on our breath can help break that pattern.

3- Bring yourself back to calm by tracing up and down your fingers in time with your inhales and exhales.

Daily Mantra: My breath is my steering wheel.

4 types of breathing techniques: https://bit.ly/2Uzjtea

Special Offer: Get a year of Shine Premium for a discounted $30 at shinetext.com/30

How do I check my emotions before I check the news? How can I cope if someone close to me is sick? Should I feel guilty for being happy sometimes? As our daily life changes in response to COVID-19, so does how we care for our mental health.

From the Shine app, The Daily Shine is a podcast-meets-meditation that helps you get in the right mindset to navigate your day with more ease and intention. New episodes are released every weekday as we take on these uncertain times together, one day at a time.

To learn more about the Shine app, visit shinetext.com/podcast. Subscribe now for updates!

Asking for help is a strength—not a weakness. In fact: It empowers us and the person we’re asking. Join Joy Ofodu today for an exercise to gain some perspective and choose how you want to ask for help.

This is your year to Shine. Start this year with your annual mental wellness program from Shine. You'll get daily meditations, weekly courses, and monthly workshops to help you commit to self-care all year long. Upgrade to Shine Premium today to join the Lay Your Foundation for 2022 course to help you build your vision for the year ahead. For a limited time, get 50% off your first year of Shine Premium. Head to theshineapp.com/2022 to redeem this offer.

Today we're setting an intention to embrace on our own unique paths. Grab that journal!

32 Journal Prompts for Self-Reflection and Self-Care: https://bit.ly/2D9tMjF

Takeaways:
1- Starting a new goal can bring equal parts excitement and pressure.
2- It's human to feel overwhelmed or look around you to see what others are doing similarly.
3- Instead of questioning or comparing yourself, face your front. Your journey and path is what's best for you.
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Daily Mantra: My focus is on my path.
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Support our Black-owned business and help us to continue to make mental health accessible to all. Invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Our breath isn't just our life force—it can be an act of resistance. Today we're using breathwork to honor the power and strength in ourselves and offer compassion with every inhale and exhale.

Takeaways:

1- Our breath is a pathway to our nervous system, mental health, and so much more.

2- Breathing can also be an act of resistance in a world where livelihoods are threatened.

3- Breathe deeply and remind yourself that you deserve the gift of being alive.

Daily Mantra: My breath is my gift and I deserve it.

Support our Black-owned business and invest in a year of Shine Premium for a discounted $20 at shinetext.com/20

Did you know taking small breaks throughout the day can actually improve your productivity? Today, we explore the power of a guilt-free “microbreak.” Voiced by Mel Chanté.

Takeaways:
1- Microbreaks are guilt-free one- to five- minute breaks that you might take throughout the day.
2- Microbreaks can help you regulate your energy and improve your focus—especially on days when you’re feeling extra tired.
3- Give yourself permission to take microbreaks as a useful tool to care for your energy.
---
Mantra: I will take a break today
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We created Shine because we know there are millions of people like us around the world -- who wanted to feel seen, heard, and understood, and just want accessible support for a few minutes a day. The Shine app is the first app that offers inclusive self-care content, from morning to night. We have over 4 million members in 189 countries, and we would love for you to become one of them. For a limited time - get 50% off your first year at theshineapp.com/50.

Sometimes, it can be hard to trust your journey—especially when comparison sneaks in. Today, join Joy Ofodu for an exercise to shake off your inner critic and lean into self-compassion and celebration.

Bring the employee wellbeing program based on Shine's award-winning app to your team, school or workplace with one simple step. Refer your HR leader to make Shine your newest wellness benefit and get a free year of Shine Premium for yourself. Learn more at theshineapp.com/work

Today, we explore how keystone habits can help us make positive change in our daily lives. Then, a meditation to help you prioritize what makes you feel good. Voiced by Mel Chanté.

Now in the Shine app: Every Sunday this August, join meditation host Jamila Reddy for new meditations to help you Reflect & Reset your self-talk, boundaries, and more—exclusively in the Shine app. Download the app to get started: theshineapp.com/reflect

We've all had to reroute in some way this year—and that can stir up anxiety. Join us in an exercise to break out of negative thought patterns.

Takeaways:
1- We've all had to reroute this year.
2- Instead of sitting in negative thought patterns, break out of it by tuning into the present moment.
3- Find yourself in nature, or offer yourself an activity of pure play.
---
Mantra: I give myself permission to reroute and breathe.
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Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

Anxious thoughts can get the best of all of us, especially at bedtime. Today, we'll walk through a progressive muscle relaxation technique you can use to ground yourself and calm your mind for sleep.

Takeaways:
1- Sleep anxiety can cause a lack of sleep, which then triggers more anxiety during the day. It can be a tough cycle to break.
2- In addition to sleep hygiene, offer yourself deep breaths and body relaxation techniques before bed.
3- Tense and relax groups of muscles one by one, holding for counts of ten. Notice how you feel after.  
---
Mantra: I am calm from the inside out.
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Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. For a limited time, get a year of Shine Premium for only $20 at theshineapp.com/20

Gratitude is key to our physical and mental wellbeing—but it takes practice to make it a part of our everyday. Today, join Mel for a journaling exercise to show gratitude to your present, past, and future self. Grab that journal!

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50

Loving the Daily Shine? Get more self-care tools personalized to your needs by becoming a Shine Premium member. Get 40% off your first year of Shine Premium at theshineapp.com/podcast

What feelings, connections, or experiences do you want to absorb this week? Today, we “think like a sponge” to get the most out of our week and remember that we’re more than our output. Grab that journal! Voiced by Mel Chanté.

As we wrap up the month of April and Shine’s birthday celebrations: We explore a final lesson from our co-founders. Lesson #5: Community care is powerful. Today’s meditation will help you reflect on how acts of care link you to your community. Voiced by Mel Chanté.

Takeaways:
1- We all build a community around ourselves through the people we choose to be a part of our lives.
2- Like all communities, our relationships are built on mutual care and shared experience.
3- We have the power to foster, support, and build community through our passion and care for others.

Mantra: I am cared for and caring of others.
---
As two women of color, Shine's co-founders were underestimated time and time again. We’ve been told no by over a hundred investors over the years. But thanks to you, our supporters — year after year, we were able to prove the naysayers wrong. We knew that people like us wanted more inclusive, realistic support for our daily self-care. A huge thank you to the Shine members for your support these past 5 years. And if you want to support our mission, and use an app that is going to fundamentally shift your daily wellbeing — we got you. For a limited time - get 50% off your first year at theshineapp.com/50.

The road to success is paved with….choices. Haley, Shine’s director of content, picked this episode from the archives, which is all about moving towards your goals with the help of your “choice point.”

Takeaways:
1- Each choice we make impacts us in some way.
2- Your choice point gives you a moment to connect with yourself before you make a decision. It takes you out of autopilot.
3- Focus on making towards moves—the things you want to start doing or do more of that guide you in the direction of your goals.
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Daily Mantra: My choices have power.
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Support our Black-owned business and help us to continue to make mental health accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

Our happiness is contagious, and laughter is shown to benefit both our physical and mental health in huge ways. Today, we’ll help you harness those benefits through a laughter meditation. Voiced by Mel Chanté.

Takeaways:
1- Make space for laughter—it's shown to reduce stress, improve immune function and strengthen our relationships.
2- Set the intention to share something you find funny with a friend or loved one, even if it's through distance.
3- Notice the effects laughter provides your body by easing stress and lightening your mood.
Mantra: I can feel and share joy.
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May is Mental Health Awareness Month. Get extra support and tools to calm your anxiety with Shine Premium, your personalized self-care membership. You’ll get access to over 1,000+ meditations created by diverse experts, personalized journaling prompts, content based on your mood, and invites to monthly community care events. Become a Shine Premium member today and get $10 off your first year by signing up at theshineapp.com/member.

Loneliness is a signal that you care about connection—and you’re not alone in feeling it. Join Joy Ofodu in this visualization exercise to help you reconnect with the people and world around you.

Get 40% off an annual Shine Premium membership and start February’s self-care course, “Deepen Your Resilience.” Plus unlock access to over 1,000 meditations, weekly self-care courses, monthly expert-led workshops, and more, all for less than $4 a month. Head to theshineapp.com/40 to redeem this offer.

Taking care of ourselves is important, but offering care to our community is just as beneficial. Today's meditation helps you pinpoint the ways you can show others that you care and feel its positive impact.

Takeaways:

1- Community care means getting to know the world around you and showing others that you care.

2- Think of acts you can do to support the people in your life: grocery runs, childcare, even just saying hello to those in your neighborhood.

3- Reflect on how you want to show care and set that intention for your day. But don't forget to care for yourself first.

Daily Mantra: I care for others as well as myself.

Special Offer: Get a year of Shine Premium for a discounted $20 atshinetext.com/20

We may have a harder time celebrating accomplishments like we used to, but we always have our small wins. Today's meditation helps you take pride in the things that help you take care of yourself every day.

Takeaways:
1-  Celebrating your small wins boosts your happiness, and reminds you of the progress you're making.
2- Reflect on something you've done today that made you feel pride and happiness.
3- Notice how this small win helps you take care of yourself in a challenging time.
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Mantra: I take pride in myself every day.
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Founded by two women of color, Shine is on a mission to make mental health more inclusive, representative, and accessible to all. Get $20 off a year of Shine Premium at shinetext.com/podcast20

We don't have to make changes in big, sweeping ways. Tiffany explains how keystone habits can help us improve our outlook and mood by making a positive domino effect in our daily lives. Then, a meditation to help visualize our way to successful change.

Daily Mantra: My small habits lead to big changes.

How to find your keystone habit: https://bit.ly/2ADqUdf

Mental Health Awareness Month Offer: Get a year of Shine Premium for just $20 at shinetext.com/20

We all have different ways of working towards our goals, but it’s important to manage our energy to guard against burnout. In today’s meditation, we set guardrails to keep us moving forward without exhausting ourselves. Voiced by Mel Chanté.

Exclusive offer for Daily Shine listeners: Get 50% off your first year of Shine Premium and get more tools to help you create a self-care ritual and calm your anxiety. Redeem your offer here: theshineapp.com/50