Well Balanced

5-minute meditation for OCD

20 Oct 2023

Contributed by Lukas

OCD can make your mind a scary and anxious place. And Balance meditation expert Ofosu fully understands this. So in this 5-minute meditation, he guide...

How to build a self compassion routine like Balance’s Coach Ofosu | Part 2 of 2

06 Oct 2023

Contributed by Lukas

Are you consistently nice to yourself? Maybe there are moments when you're really nice to yourself, but it's not the norm. That’s where a se...

How to deepen self-compassion with shadow work and self-forgiveness | Part 1 of 2

02 Oct 2023

Contributed by Lukas

Do you feel like there's a part of you you try to hide from everyone—even yourself? Learning to love that part of yourself is essential for self...

Meditation for moms: Adapting meditation to fit a mom-friendly lifestyle | Part 4 of 4

25 Sep 2023

Contributed by Lukas

Hey, moms: Does the idea of meditating feel like you just have to add another thing into your already jam-packed to-do list?  Balance meditation expe...

What is mom guilt? (And tips to overcome it) | Part 3 of 4

15 Sep 2023

Contributed by Lukas

What is mom guilt, and why does it make you perpetually feel like you’re falling short?  Balance meditation expert and mom Leah discusses the compl...

Moms, here’s how to make your free time as a mom replenishing (not depleting) | Part 2 of 4

13 Sep 2023

Contributed by Lukas

Moms, do you feel like you never have a moment to yourself?  Balance meditation expert and mom Leah discusses why time management is hard for moms, w...

How to balance the mental load of motherhood | Part 1 of 4

08 Sep 2023

Contributed by Lukas

If you’re a mom, do you ever feel like your self-care needs to fall to the backburner? Does the “mental load” of motherhood feel like its own fu...

EFT Tapping Points: What They Are & How They Work with Jennifer Partridge and the Balance Coaches

01 Sep 2023

Contributed by Lukas

Do you need a new way to manage your stress and anxiety? Look no further than Emotional Freedom Technique, also known as EFT Tapping. EFT Tapping expe...

Reclaiming your success: Tools for defeating imposter syndrome with the Balance coaches | Part 3 of 3

15 Aug 2023

Contributed by Lukas

What would it feel like to actually enjoy your success? Hear meditation experts Ofosu and Leah discuss the role of resilience and self-belief in defea...

Strategies to overcome the imposter: Tactics for overcoming self-doubt with Balance’s Coach Ofosu | Part 2 of 3

11 Aug 2023

Contributed by Lukas

If you’re trying to overcome imposter syndrome, you might be wondering what tools you can use to build self-confidence and navigate self-doubt.  He...

Unmasking the imposter: Understanding self-doubt and success with Balance’s Coach Leah | Part 1 of 3

11 Aug 2023

Contributed by Lukas

Do you feel like a fraud? If the answer is yes, you might have imposter syndrome.  Hear meditation expert Leah discuss what imposter syndrome is and ...

How to address mental health in a relationship with the Balance coaches | Part 3 of 3

01 Aug 2023

Contributed by Lukas

Do you and your partner talk about mental health?  Hear meditation experts Ofosu and Leah discuss how your mental health can impact relationship dyna...

Meditation practices for stronger relationships with the Balance coaches | Part 2 of 3

28 Jul 2023

Contributed by Lukas

What would you be willing to do to strengthen your relationship?  Hear meditation experts Ofosu and Leah discuss why meditating as a couple can stren...

The Balance coaches unravel unhealthy relational patterns | Part 1 of 3

24 Jul 2023

Contributed by Lukas

What makes a relationship toxic? And if you’ve fallen into bad patterns, how can you work your way out of them? Hear meditation experts Ofosu and Le...

How a consistent bedtime contributes to better sleep with the Balance coaches | Part 3 of 3

19 Jul 2023

Contributed by Lukas

Do adults need a bedtime? Sleep science suggests they do. Hear meditation experts Ofosu and Leah discuss why it’s important to have a bedtime (even ...

How to create an evening routine with the Balance coaches | Part 2 of 3

14 Jul 2023

Contributed by Lukas

What makes a good sleep routine, and how can you actually keep up with it? Hear meditation experts Ofosu and Leah discuss how life gets in the way of ...

The science behind evening routines and quality sleep with Balance’s Coach Leah | Part 1 of 3

11 Jul 2023

Contributed by Lukas

What can kids teach us about evening routines? According to sleep science, it’s that they yield a lot of positive benefits, like good sleep hygiene ...

A 5-minute breathing meditation (and an announcement)

03 Jul 2023

Contributed by Lukas

Leah guides you through a quick breathwork meditation that you can do wherever you are. Learn about a few simple breathing exercises—like Extended I...

Embracing self-acceptance: Wellness, self-love, and daily disciplines

19 Jun 2023

Contributed by Lukas

In honor of Men's Health Month, Ofosu and Leah talk with author and Army veteran SupaNova Slom about the importance of men's mental well-being...

Understanding the power of body scan meditation

05 Jun 2023

Contributed by Lukas

Have you ever felt like a stranger in your own body? Expert meditation coaches Ofosu and Leah have, and they discuss how body scan meditation is a pow...

How to cultivate compassion in everyday life with Dina Cantin

22 May 2023

Contributed by Lukas

Ofosu and Leah talk with former Real Housewife of New Jersey and activist for childhood cancer Dina Cantin about her journey toward living a life with...

Understanding the Sunday scaries: Causes, effects, and how to cope

08 May 2023

Contributed by Lukas

Ofosu and Leah talk with certified coach and clinician María-Victoria Albina about the causes, effects, and challenges of the Sunday scaries. They al...

How to become a morning person with meditation

24 Apr 2023

Contributed by Lukas

Ofosu recently made a commitment to have more productive mornings, but it's been difficult for him to become a "morning person." So he t...

5-minute meditation for anxiety (and an announcement)

17 Apr 2023

Contributed by Lukas

Ofosu and Leah guide you through a quick meditation for anxiety that you can do wherever you are. Learn how practicing a few simple breathing exercise...

Can music help you focus?

10 Apr 2023

Contributed by Lukas

As coaches, Ofosu and Leah are well-versed in meditation for focus and have an impressive list of other tips to help themselves focus. So they compare...

Love and loss: What we can learn from puppies

03 Apr 2023

Contributed by Lukas

Leah's neighborhood dog recently had puppies in her home, and she's feeling all the puppy love. She talks with Ofosu about the lessons in unco...

Why it’s a struggle to be vulnerable

27 Mar 2023

Contributed by Lukas

Vulnerability can be scary—even for meditation coaches. So Ofosu and Leah talk about how they've overcome that fear and why being vulnerable is ...

How to tackle your financial anxiety with Alexa von Tobel

20 Mar 2023

Contributed by Lukas

Financial anxiety, just like all forms of anxiety, can affect anyone. So, Ofosu and Leah talk with Alexa von Tobel, the founder and managing partner o...

Date Yourself

13 Mar 2023

Contributed by Lukas

What does it mean to #dateyourselfinstead? Ofosu and Leah talk about their experiences of taking themselves out on solo dates and why they're impo...

How to focus on what really matters

06 Mar 2023

Contributed by Lukas

Ofosu and Leah talk about what really matters at the end of our days—and lives. They discuss how death can remind us to celebrate the life and conne...

2 signs of burnout (that you shouldn't overlook)

27 Feb 2023

Contributed by Lukas

Ofosu and Leah talk with certified coach and clinician María-Victoria Albina about the signs and symptoms of workaholism and what we can do to break ...

Aging joyfully with "Mama" Ayesha Ali

20 Feb 2023

Contributed by Lukas

Ofosu and Leah talk with Ofosu's mentor and teacher Ayesha Ali about her deliberate choice to pursue joy in the midst of growing older and going t...

Can introverts and extroverts thrive... together?

13 Feb 2023

Contributed by Lukas

Ofosu and Leah talk with Olivia Johnson, Senior Employee Success Manager at Elevate Labs, the company that created the Balance app. She's the expert p...

Racial trauma is real (Here's how to take care of yourself)

06 Feb 2023

Contributed by Lukas

Ofosu's had a lot on his mind since the release of the video footage of Tyre Nichols being brutally beaten. So he and psychologist Dr. Maryam Jernigan...

How to feel all your feelings (and why you should)

30 Jan 2023

Contributed by Lukas

Ofosu and Leah are together in Los Cabos, Mexico, and take advantage of this face-to-face time to check in with their emotions. They discuss what it m...

Discipline vs. compassion: What's more motivating?

23 Jan 2023

Contributed by Lukas

Can you be disciplined and nice to yourself? Ofosu and Leah believe it’s possible. Actually, they say self-compassion is essential to reaching your ...

MLK Day 2023: How to use words the MLK way

16 Jan 2023

Contributed by Lukas

Dr. Martin Luther King Jr.'s legacy is proof that our words have power. So to honor MLK today, Ofosu and Leah look back on their conversation from MLK...

Is mainstream wellness culture toxic? (with Thosh Collins)

09 Jan 2023

Contributed by Lukas

Ofosu talks with photographer Thosh Collins about what we can learn about wellness from an Indigenous perspective. They also discuss the toxicity of m...

What's your word of the year? (And tips to make it last)

02 Jan 2023

Contributed by Lukas

So you found your word of the year in last week's episode, instead of making New Year's resolutions. Now what? Ofosu and Leah share practical tips for...

Find your word for 2023 with Susannah Conway

26 Dec 2022

Contributed by Lukas

Instead of making New Year’s resolutions, author Susannah Conway chooses a word to represent the intention she wants to bring into the new year. She...

How to cope with the holiday blues

19 Dec 2022

Contributed by Lukas

The holidays can be a time of happiness and cheer, but not everyone experiences them this way. Ofosu and Leah talk all about the holiday blues and how...

2 ways to navigate uncomfortable family gatherings with Todd Kashdan

12 Dec 2022

Contributed by Lukas

Leah's been spending a lot of time with family during the holidays, and she's finding it difficult to balance being around so many people (and opinion...

Celebrating milestones (and one year of Well Balanced) - Bonus Episode

07 Dec 2022

Contributed by Lukas

Ofosu and Leah reflect on their first year of recording the podcast. They discuss their favorite moments and guests from the show, and share what's ne...

Boosting your self-esteem with positive affirmations

05 Dec 2022

Contributed by Lukas

Many of us are quick to notice the good qualities in our family and friends, but acknowledging what we like about ourselves might not come as naturall...

Is it time to take a leap of faith?

28 Nov 2022

Contributed by Lukas

Leah and Ofosu reflect on some big leaps of faith they've taken, from quitting their jobs to pursue their passions to having another child. They share...

Friendsgiving: Building your chosen family

21 Nov 2022

Contributed by Lukas

You can choose your friends, but can you choose your family? Ofosu and Leah think so. They discuss their experiences choosing friends that have become...

Why meditation might not be working for you (yet)

14 Nov 2022

Contributed by Lukas

Ofosu talks with Leah about the lessons he learned leading a mindfulness workshop with a group of formerly incarcerated persons. They discuss his bigg...

Turning poison into medicine with Tara Brach

07 Nov 2022

Contributed by Lukas

Fear and anxiety can be unlikely allies, according to Tara Brach, a psychologist and leading mindfulness meditation teacher. Ofosu and Leah talk with ...

Don't be frightened by your fears

31 Oct 2022

Contributed by Lukas

In celebration of Halloween, Ofosu and Leah discuss the origins of the holiday and how it can be an opportunity to acknowledge what you're afraid of. ...

Your brain on relationships - with Alie Caldwell

24 Oct 2022

Contributed by Lukas

What does it mean to be close to someone? Ofosu and Leah talk with neuroscientist Alie Caldwell to answer this question and learn how our close relati...

Meditation Myth-Busting: Emptying your mind

17 Oct 2022

Contributed by Lukas

Ofosu and Leah answer their most commonly asked question—How do you empty your mind while meditating?—and share the things they do when they're ex...

World Mental Health Day: Culture's impact on mental health

10 Oct 2022

Contributed by Lukas

In celebration of World Mental Health Day, Ofosu and Leah talk with Miwa Yasui, PhD, a clinical psychologist and an Associate Professor at the Univers...

Why you procrastinate (and tips to help you stop)

03 Oct 2022

Contributed by Lukas

You don’t want to put off listening to this episode. Ofosu and Leah talk with Micah Caldwell, a clinical therapist, the Resident Psychology Expert f...

Working through anger with Tara Brach

26 Sep 2022

Contributed by Lukas

Even meditation coaches get angry from time to time. Ofosu and Leah work through some things that make them angry with Tara Brach, a psychologist and ...

Practical tips for better sleep with Sara Ivanhoe

19 Sep 2022

Contributed by Lukas

Ofosu and Leah talk with sleep specialist and Director of YogaUSC Sara Ivanhoe about how to have a healthier night’s sleep. She shares the impact sl...

Does your image matter?

12 Sep 2022

Contributed by Lukas

You can watch this episode on Youtube here: https://youtu.be/BU7OCDKJ-YE As Ofosu and Leah make their debut as YouTubers, they reflect on the vulnera...

Mindful living—even while brushing your teeth

05 Sep 2022

Contributed by Lukas

Ofosu and Leah talk with meditator and martial artist Hakim Tafari about how he finds mindfulness outside of meditation—even when he's brushing...

Wellness Month: Creating healthy habits that last with Amy Tran

29 Aug 2022

Contributed by Lukas

To wrap up National Wellness Month, Leah reflects on the benefits of each week's challenge with Amy Tran, a Ph.D candidate in clinical psychology...

Wellness Month: How to rhyme your way to self-compassion

22 Aug 2022

Contributed by Lukas

In continued celebration of National Wellness Month, Ofosu and Leah (and some special guests) want to help you make wellness a priority in your life. ...

Wellness Month: News, noise, and negativity with Jessica Holsman

15 Aug 2022

Contributed by Lukas

In continued celebration of National Wellness Month, Ofosu and Leah (and some special guests) want to help you make wellness a priority in your life. ...

Wellness Month: Improve your money mindset with Danetha Doe

08 Aug 2022

Contributed by Lukas

In continued celebration of National Wellness Month, Ofosu and Leah (and some special guests) want to help you make wellness a priority in your life. ...

Wellness Month: Can music improve your mood?

01 Aug 2022

Contributed by Lukas

In celebration of National Wellness Month, Ofosu and Leah (and some special guests) want to help you make wellness a priority in your life. So each we...

How to find joy like Drew Barrymore

25 Jul 2022

Contributed by Lukas

Inspired by actress Drew Barrymore's recent video of herself laughing in the rain, Ofosu and Leah talk about the importance of celebrating the li...

How to say no when you need to

18 Jul 2022

Contributed by Lukas

There are times when all of us—even celebrities—need to set boundaries. In light of Shawn Mendes's recent announcement to postpone his tour t...

How to fall asleep

11 Jul 2022

Contributed by Lukas

About 70 million Americans suffer from chronic sleep problems, according to the CDC. But Ofosu and Leah (and a few kids!) have a solution you might re...

How to make meditation a habit

04 Jul 2022

Contributed by Lukas

Ofosu and Leah talk with award-winning medical reporter Sophie Scott about how her experience with burnout led to a habit of daily meditation. She sha...

How to say thank you, period

27 Jun 2022

Contributed by Lukas

Many of us deflect, dismiss, or downplay the compliments we receive, instead of simply accepting the praise. Ofosu and Leah discuss the psychology beh...

How to be more productive

20 Jun 2022

Contributed by Lukas

In celebration of World Productivity Day, Leah talks with Jessica Holsman, who is an expert in helping people become more productive without sacrifici...

How to help your mind with movement

13 Jun 2022

Contributed by Lukas

Leah talks to her husband, yoga instructor Paul Teodo, about how moving your body can benefit your mind. Learn how even easy exercises can have a sign...

How to support "kids these days"

06 Jun 2022

Contributed by Lukas

Teens’ mental health is declining, with 44% of U.S. high school students now reporting "persistent feelings of sadness or hopelessness,” acco...

How to manage financial stress

30 May 2022

Contributed by Lukas

Finances and money management often trigger stress, anxiety, and fear. So to close out Mental Health Awareness Month, Ofosu and Leah address the issue...

How to be more body positive

23 May 2022

Contributed by Lukas

In continued celebration of Mental Health Awareness Month, former plus-sized fashion model Gina Swire joins Ofosu and Leah to discuss the impact body ...

How to release unwanted thoughts

16 May 2022

Contributed by Lukas

Ofosu used to beat himself up for having frequent intrusive thoughts, especially during meditation. He and Leah discuss tools they've learned to ...

How to build healthy friendships

09 May 2022

Contributed by Lukas

In continued celebration of Mental Health Awareness Month, psychologist Todd Kashdan joins Ofosu and Leah to discuss how the people we surround oursel...

How to stop being nice (and why)

02 May 2022

Contributed by Lukas

Leah really doesn't like it when people call her "nice." She and Ofosu unpack the hidden cost of being agreeable and discuss ways to su...

How to use anxiety as a power

25 Apr 2022

Contributed by Lukas

Comedian Justin Silver joins Ofosu and Leah to talk about how telling jokes about his anxiety has helped him manage it and to share some insightful to...

How to use "The Batman Effect”

18 Apr 2022

Contributed by Lukas

Ofosu reflects on a moment (caught on tape!) where he was able to say goodbye to a protective persona he'd had for a long time. Then, he and Leah...

How to capture memories, not photos

11 Apr 2022

Contributed by Lukas

New research suggests that taking fewer photos can lead to stronger memories. So Ofosu and Leah put it to the test, resisting the urge to take a photo...

How to prevent burnout

04 Apr 2022

Contributed by Lukas

Ofosu and Leah chat with former United Nations emergency responder Nadine McNeil about how to stop burnout before it starts, even during high-stress s...

How to handle meditation obstacles

28 Mar 2022

Contributed by Lukas

Ofosu and Leah discuss challenges they've encountered in their own meditation journeys and share tips for how to overcome them.We want to know wh...

How to reduce brain fog

21 Mar 2022

Contributed by Lukas

Ofosu and Leah discuss three tips that can help you manage brain fog—that all-too-familiar feeling of confusion, disorganization, or just a general ...

How to say yes with confidence

14 Mar 2022

Contributed by Lukas

<__truncato_root__>Ofosu and Leah try a research-backed technique that can help in moments of decision paralysis. By using it to listen to both ...

How to let go of perfectionism

07 Mar 2022

Contributed by Lukas

Harvard Business School professor Amy Edmondson joins Ofosu and Leah to discuss why so many of us have perfectionistic tendencies. She explains how gi...

How to embrace who you are

28 Feb 2022

Contributed by Lukas

Many of us change parts of who we are to better fit into different spaces, but there's real power in representing your true self. Ofosu and Leah ...

How to make therapy more inclusive

21 Feb 2022

Contributed by Lukas

In honor of Black History Month, psychiatrist Dr. Stephanie Stewart joins Ofosu and Leah to discuss how she is working to make therapy better for Blac...

How to make someone's day

14 Feb 2022

Contributed by Lukas

A simple message from someone special makes Leah's day and inspires her and Ofosu to find more opportunities to spread joy this Valentine's ...

How to get support when you need it

07 Feb 2022

Contributed by Lukas

When Leah recently needed extra support, she didn't quite know how to get it. Psychologist Todd Kashdan joins her and Ofosu to discuss why so man...

How to view anxiety as a messenger

31 Jan 2022

Contributed by Lukas

Ofosu and Leah get to the bottom of what sometimes causes their anxiety. Then performance psychologist Faheem Mujahid joins to share some tips for wor...

How to cope when news hits home

24 Jan 2022

Contributed by Lukas

Ofosu recently had to recalibrate his perspective after a global headline impacted him directly. He and Leah talk with journalist Wajahat Ali about wh...

How to use words the MLK way

17 Jan 2022

Contributed by Lukas

Ofosu and Leah celebrate Martin Luther King Jr. Day by sharing some of his most impactful words. They reflect on what we can learn from Dr. King about...

How to healthily consume news

10 Jan 2022

Contributed by Lukas

Leah shares a moment when scrolling through news headlines triggered stress and overwhelm. Then, journalist Wajahat Ali joins her and Ofosu to discuss...

How to start something new

03 Jan 2022

Contributed by Lukas

The new year can be an inspiring time to start something new. Ofosu and Leah share their first steps into new hobbies. Then, improv teacher and therap...

How to learn from the past year

27 Dec 2021

Contributed by Lukas

With only a handful of days left in 2021, Ofosu, Leah, and some Well Balanced listeners reflect on what they learned this year to acknowledge their gr...

How to give difficult feedback

20 Dec 2021

Contributed by Lukas

Leah opens up about giving tough feedback to her mom. Then, psychologist Todd Kashdan joins her and Ofosu to discuss tips for leaning into difficult c...

How to make anticipation work for you

13 Dec 2021

Contributed by Lukas

The way you're anticipating the holidays could affect your actual experience of them. Psychologist Todd Kashdan joins Ofosu and Leah to discuss h...

How to let yourself rest

06 Dec 2021

Contributed by Lukas

Performance psychology coach Faheem Mujahid joins Ofosu and Leah to discuss the importance of letting your body and mind rest without feeling guilty a...

How to manage expectations

29 Nov 2021

Contributed by Lukas

Ofosu shares a moment when his kids didn't do what he asked them to, and then he and Leah discuss how to manage the frustration caused by missed ...

How to create a "good old day"

22 Nov 2021

Contributed by Lukas

Ofosu and Leah discuss discuss how to stay present, so you can appreciate the extraordinary moments in each ordinary day. Then, they hear from you, th...

How to tap into your inner comedian

15 Nov 2021

Contributed by Lukas

Ofosu and Leah do an improv exercise with performer and therapist Jill Eickmann and discover how to intentionally tap into humor to cope with frustrat...

How to handle tough days

15 Nov 2021

Contributed by Lukas

Balance Meditation Coaches Ofosu and Leah talk with Psychologist Todd Kashdan about how to handle days when you don't feel great and you don&apos...