Brain Health Besties

This Be Well Moment is a gentle follow-up to our last Learning Together episode, where we explored the radical idea of giving ourselves the same grace we offer others. In this short practice, Bailey guides us through a Loving Kindness meditation adapted from Dr. Kristen Neff’s work on self-compassion. It’s a quiet invitation to pause, breathe, and remind yourself: you are worthy of kindness, espec...

We’re quick to offer grace to others: a kind word, a soft landing, a second chance. But when it comes to ourselves? That same compassion can feel miles away. In this episode our Besties explore the radical idea of turning grace inward, especially during a season packed with pressure and expectations. We’ll dig into the science of self-compassion, reflect on the patterns that keep us stuck in perfe...

Feeling the holiday stress creeping in? You’re not alone, and you don’t have to wing it. In this Be Well Moment, the second of our 4-part holiday series, our Bestie Bailey walks us through a simple, grounding practice to help you build your own Holiday Survival Kit. Think of it as your go-to guide for those high-stress moments when your brain forgets what helps. From cozy comforts and grounding ri...

The holidays are here, and while that might mean twinkly lights and warm drinks, it can also mean emotional overload, family dynamics, and a calendar that feels like it’s closing in. In this episode, we’re unpacking the real stuff: the feelings that bubble up, the pressure to perform joy, and the quiet ways we can care for ourselves when everything feels extra. We’re talking about external navigat...

Ever sit down after a long day and immediately feel guilty for not doing more? You’re not alone, and you’re not lazy. In this Learning Together episode, Nia opens up a conversation about why rest feels so complicated, especially when we’ve been taught to “earn” it. Together, we explore how hustle culture has hijacked our nervous systems, why rest isn’t just sleep, and how to start seeing it as a d...

This Be Well Moment is a follow-up to Episode 25, where we explored how rest goes beyond sleep and why it’s essential for brain health. If you haven’t listened to that one yet, we recommend checking it out first! In this short and sweet practice episode, our Bestie Bailey guides us through a stream-of-consciousness writing exercise designed to help us mentally reset. All you need is a piece of pap...

This Be Well Moment connects to Episode 27, where we explored the power of play for brain health. If you haven’t listened to that one yet, we recommend starting there! In this practice episode, our Besties guide us through a simple, playful movement: tossing or rolling a ball back and forth. It’s rhythmic, repetitive, and all about connection, not perfection. Let’s move, play, and give our brains...

Play isn’t just for kids, it’s a powerful brain health strategy. In this episode, our Besties Nia and Bailey explore how play helps us regulate, connect, and recharge. Special guest Ethan Bryan shares how catch became a tool for mentorship, connection, and even a year-long adventure. We also dig into Dr. Stuart Brown’s theory of play personalities and how knowing your style of play can help you br...

In this Learning Together episode, Shelby, Bailey and Nia explore how our five senses can help us regulate in everyday moments, especially when life feels a little too much. From cozy textures to grounding scents, we’ll talk about how tuning into what we see, hear, smell, taste, and touch can activate our parasympathetic nervous system (aka our calm zone). No fancy tools required, just a little in...

In this calming Be Well Moment, our Bestie Bailey guides us through a sensory visualization practice inspired by Episode 23: Fall Into Your Senses. You’ll take a mental field trip into your ideal autumn day, tuning into what you see, hear, smell, taste, and feel. It’s a simple way to ground yourself, reset your nervous system, and find a little cozy in the chaos. No pressure, no perfection, just a...

In this short and reflective Be Well Moment, our besties guide us through a practice inspired by Episode 22: The Gift of Time. Together, we’ll pause to notice a meaningful interaction we've had recently and reflect on how it impacted us. This gentle check-in reminds us that quality connection is reciprocal, and that giving someone our time is one of the kindest things we can do. You’ll leave w...

In this Learning Together episode, our Besties Nia, Shelby and Bailey explore how slowing down—even just a little—can help us show up more fully in our relationships. It’s not about clocking hours; it’s about being present, intentional, and emotionally attuned. We’ll unpack the difference between quality and quantity time, share real-life stories, and ask questions that help us reflect on how we’r...

In this Be Well Moment, we’re joined by Leslie Smith for a gentle affirmation practice rooted in self-compassion and mindful care. This episode builds on Episode 19, where we explored how self-care is not selfish and how the words we use can support our emotional wellness. Take 10 minutes to pause, breathe, and speak kindly to yourself. You deserve care, and your brain deserves nourishment. Be wel...

In this Learning Together episode, we’re shifting the narrative around self-care — because caring for yourself is not selfish, it’s essential. Nia and Bailey are joined by Leslie Smith, a yoga teacher and transformational coach, to explore how self-care can be redefined, especially for those juggling caregiving and professional roles. Through personal stories, affirmations, and gentle guidance, we...

In this Be Well Moment, we walk through a simple, thoughtful practice for planning ahead for brain health crises. Building on Episode 17, this 10-minute guided reflection helps you identify your personal signs of struggle, self-care tools, trusted supports, and the kind of help that actually feels helpful. It’s not about expecting crisis — it’s about honoring your brain enough to prepare for the h...

In this Learning Together episode, we explore how connection can be a powerful form of suicide prevention. Nia, Shelby, and Bailey share personal reflections and practical insights on what it means to show up for each other in hard moments — even when we don’t have all the answers. From myths about crisis to everyday ways we can build safety and hope, this conversation reminds us that being human...

In this gentle Be Well Moment, our Bestie Nia guides us through a visualization practice designed to help you connect with your inner light and intentionally curate a sense of hope. Rooted in mindfulness and self-compassion, this practice invites you to imagine possibilities, plant seeds of potential, and hold space for whatever arises. Whether hope feels close or far away, this moment is yours to...

In this inspiring Learning Together episode, we explore the science and power of hope, not as wishful thinking, but as a vital force that fuels motivation and resilience. Our Besties, Bailey, Shelby, and Nia unpack how our brains are wired for negativity and how we can intentionally “hack” that system to cultivate what they call hopeamine. Through personal stories, research insights, and practical...

In this Be Well Moment, we guide you through a grounding practice designed to help you gently witness your thoughts, emotions, and physical sensations without judgment. Inspired by Rumi’s poem The Guest House, this episode invites you to welcome your full human experience with compassion and curiosity. Through breathwork and mindfulness, we explore how noticing without fixing can create space for...

In this heartfelt Learning Together episode, we explore what it means to witness our own experiences, especially when things feel heavy. Our Besties, Bailey, Shelby, and Nia, talk about the importance of sitting with discomfort, validating our emotions, and resisting the urge to “fix” everything. Drawing on insights from emotional wellness research and personal stories, this episode offers a compa...

In this Learning Together episode, we explore how gratitude, when practiced with intention, can be a powerful tool for brain health and well-being. Our Besties, Shelby, Nia, and Bailey, unpack the science behind gratitude, including its impact on dopamine and serotonin, and share personal reflections on how to move beyond superficial positivity. We also dive into research-backed practices like not...

In this short, guided Be Well Moment, we invite you to pause and reconnect with the present through a simple yet powerful gratitude practice. Building on Episode 11, this session helps you notice and savor small moments of beauty in your surroundings, whether it’s sunlight through leaves or the texture of your favorite sweater. With gentle breathwork and mindful observation, this practice is desig...

In this short, guided practice, we’ll use the sense of touch to help calm the nervous system and bring our attention back to the present moment. Whether you’re feeling overwhelmed, scattered, or just need a reset, this practice is designed to be simple, accessible, and something you can do anytime, anywhere. This episode pairs with Episode 9, Overloaded: Our Brains Deserve a Break, where we explor...

In this episode of BHB, Shelby, Nia, and Bailey explore what happens when our brains hit capacity and why it’s okay to need a break. From decision fatigue to sensory overload, we unpack the science behind cognitive saturation and share real-life stories (including hiding in closets and website wipeouts) that remind us we’re not alone. We also dive into how grounding practices, mindful awareness, a...

In Episode 5 of Brain Health Besties we dive into the power of the “Two-ish Word Check-In” as a simple yet transformative tool for labeling our emotions. Hosts Nia, Shelby, and Bailey explore how naming our feelings can deepen self-awareness, support well-being, and help us navigate life with more authenticity. From personal stories to expert insights, this episode unpacks why putting language to...