🎧 Episode Title: Quick Reset Techniques: Mindful Stretches to Relieve Desk Tension

📅 Release Date: 1/2/2025

🎙️ Host: Dr. Lance Labno

"Using Micro-Resets to Combat Desk-Related Discomfort and Enhance Productivity"

This episode focuses on practical techniques that listeners can implement immediately, with exercises tailored for those who spend long hours sitting or working at a desk.

The theme centers on the idea that minor, intentional adjustments throughout the day can significantly improve physical well-being and productivity. This aligns with the overarching message of integrating mindfulness and movement into everyday activities without needing a significant time commitment.

1. The Importance of Micro-Resets: Small, mindful movements can alleviate discomfort and improve posture, even if done for just a few seconds.
2. Practical Desk Stretches: The Desk Shoulder Stretch and Seated Twist are easy, effective ways to release upper body tension and relieve lower back stiffness.
3. Consistency is Key: Incorporating these micro-resets throughout the day can lead to noticeable improvements in how the body feels, enhancing overall well-being and focus.
4. Mindful Movement: Pairing stretches with deep, controlled breathing enhances the effectiveness of the exercises and promotes relaxation.
5. Progress Over Perfection: Making small efforts regularly is more beneficial than seeking perfection. It’s about creating sustainable habits that support long-term health.

Challenge: Try [specific tip] and tag us with your results!

• [0:00] - Intro & overview
• 
  

• 6-Minute Reset website
• 🔗 Recommended Episodes

1. The Art of Active Listening: Why No One Is Wrong

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"Getting out of bed shouldn’t feel like the first challenge of the day! Clearing the Clouds helps keep your body moving smoothly, so you’re not treating every chair like it’s the perfect spot for a long sit. Move now, stay independent later—because no one wants to be ‘the friend who always needs a hand up’!"

🎧 Episode Title: Wind Down Wisely: Evening Rituals for Relaxation, Gratitude, and Better Sleep

📅 Release Date: 1/2/2025

🎙️ Host: Dr. Lance Labno

The Art of Keeping It Together,' Lance Labno walks you through a simple evening routine designed to help you wind down wisely. Learn practical techniques like gratitude journaling, mindful breathwork, and guided reflection to relax, let go of the day's stress, and sleep better tonight.

1. Key Point 1: Gratitude Journaling: A simple practice of writing down three things you’re grateful for to help shift focus from stress to positive moments.
2. Key Point 2: Mindful Breathwork: Easy breathing exercises to calm the mind and reset the nervous system, promoting relaxation before sleep.
3. Key Point 3: Guided Reflection: A method to focus on what went well during the day rather than replaying negative thoughts, helping to end the day on a positive note.

• [0:00] - Intro & overview

• Host: Podcast Home
• Resilience Rituals website
• Spotify
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1. Why Rituals Matter: Building Habits That Stick for a Healthier Mind and Body
2. Wind Down Wisely: Evening Rituals for Relaxation, Gratitude, and Better Sleep
3. Transform Your Daily Routine: How to Build Meaningful Rituals for a Balanced Life

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Ever wondered what your body’s trying to tell you? Or why that little ache won’t go away?

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🎧 Episode Title: How to Create Your Custom Movement Routine for Total Wellness

📅 Release Date: 12/7/2024

🎙️ Host: Dr. Lance Labno

This episode empowers listeners to:

1. Develop a movement routine tailored to their physical and emotional needs.
2. Move beyond “no pain, no gain” to a mindful, collaborative approach with their bodies.
3. Gain insights from cutting-edge concepts like Spiral Dynamics and Integral Theory, blending philosophy and practicality.
4. Cultivate a deeper body-mind connection for lasting well-being.

Movement as a Conversation: Treat your body as a partner, not an opponent—learn to listen and respond with care.

5-Step Framework:

• Assess your body's needs through regular check-ins.
• Define clear, meaningful goals.
• Choose simple, effective exercises (e.g., stretches, strengthening, mobility work).
• Create a consistent routine by integrating movement into daily habits.
• Track progress and adjust as needed.

Micro-Movements Matter: Small, consistent actions create profound physical and emotional changes over time.

Holistic Integration: Align your movement routine with your lifestyle, environment, and community values.

1. Full-Body Scan: Close your eyes, take deep breaths, and notice areas of tension. Use this as a starting point for your routine.
2. Foundational Movements:

• Neck rolls and shoulder stretches (for desk workers).
• Bodyweight squats and wall push-ups (for strength and support).
• Hip circles and spinal twists (for mobility and fluidity).

1. Breathing and Grounding: Place your hand on your chest, breathe deeply, and feel your body’s rhythm. Use this to reset and refocus during stressful moments.

“Daily Micro-Movements”

Commit to integrating mindful movement into your day:

• Perform 5 minutes of stretching or mobility exercises every hour.
• Pair movement with existing habits (e.g., stretching while waiting for coffee, walking after meals).
• Keep a simple journal, noting how your body feels before and after each practice. Reflect on the changes by week’s end.

• [0:00] - Intro & overview

• Host: Movement Solutions Website
• Podcast Home Spotify
• YouTube Apple

1. The Art of Active Listening: Why No One Is Wrong

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🎧 Episode Title: Strength in Struggles: How to Turn Adversity into Growth and Resilience

📅 Release Date: 12/30/2024

🎙️ Host: Dr. Lance Labno

The topic is Transforming Challenges into Opportunities for Growth. This episode provides a deep dive into the process of reframing struggles, understanding how adversity can build resilience, and leveraging community support for shared strength. It emphasizes the shift from self-reliance to collective growth and offers practical tools for embracing challenges as part of the growth process.

1. Key Point 1: Reframing Adversity: Learn to view struggles as opportunities for growth rather than setbacks.
2. Key Point 2: Shifting from Orange to Green Mindset: Transition from a self-focused, individual achievement mindset to a community-centered, empathetic approach.
3. Key Point 3: Using Integral Theory for Holistic Growth: Apply the four quadrants of Integral Theory to address both internal experiences (thoughts and emotions) and external actions (habits and social connections).
4. Key Point 3: Practical Tools for Building Resilience: Gain exercises like guided reflection, mindful self-compassion, and connection practices to turn adversity into strength.
5. Key Point 3: The Power of Sharing Struggles: Understand the importance of vulnerability and community support in building resilience.Challenge: Try [specific tip] and tag us with your results!

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• 🌍 Connect with Us
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1. The Art of Active Listening: Why No One Is Wrong

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🎧 Episode Title: Instant Energy Boost through Simple Movement and Stretching Exercises

📅 Release Date: 12/28/2024

🎙️ Host: Dr. Lance Labno

Feeling sluggish in the middle of the day? In this episode of 6-Minute Reset, host Lance Labno guides you through three simple exercises designed to boost your energy and focus instantly. Whether you’re at your desk or taking a quick break, these movements can help you shake off fatigue and reset your body and mind.

1. Quick Physical Reset: The exercises are designed to help listeners break out of physical stiffness and increase circulation in just a few minutes.
2. Boost Focus and Productivity: The simple movements stimulate the nervous system, leading to a quick boost in alertness and mental clarity.
3. Mind-Body Connection: The episode reinforces the importance of taking short breaks for physical and mental well-being.

• [0:00] - Intro & overview

• Host: 6-Minute Reset website

1. The Art of Active Listening: Why No One Is Wrong

Mentioned in this episode:

Ad - Mindful Mover - Core Strength

"Alright, quick break. Here’s something to chew on—if you’re the type who’s putting off strengthening your core today, just picture yourself trying to balance on a yoga mat in your seventies. Not a pretty sight? No worries! ‘Clearing the Clouds’ will help you start fresh, ‘6-Minute Reset’ gives you no-excuse quick habits, and ‘Resilience Ritual’—well, that’ll help you fight the good fight when your knees say ‘no more.’ So, tune in and keep those future diapers optional, alright?"

🎧 Episode Title: Morning Rituals for a Balanced Day: Breathwork, Stretching, and Journaling | The Daily Reset

📅 Release Date: 12/26/2024

🎙️ Host: Dr. Lance Labno

The Daily Reset—a transformative approach to your morning routine designed to bring mental clarity, physical energy, and emotional balance. Discover three simple but powerful rituals: breathwork to calm your mind, mindful stretching to energize your body, and journaling to set clear intentions for the day. These practices aren't just about starting your day right; they’re tools for resetting anytime you feel overwhelmed. Tune in for actionable tips, guided exercises, and engaging metaphors that will help you build resilience and cultivate a peaceful start to every morning.

1. Key Point 1: Breathwork for Mental Clarity: The 4-7-8 technique helps activate the parasympathetic nervous system, calming your mind and reducing anxiety.
2. Mindful Stretching for Energy Flow: Gentle morning stretches (like sun salutations) boost circulation, release tension, and energize the body.
3. Journaling for Setting Intentions: Writing down intentions acts as a mental reset, clearing away the clutter and providing direction for the day. Reflection prompts encourage self-compassion and deeper self-awareness.

• [0:00] - Intro & overview

🌍 Connect with Us

• Host: Podcast Home
• Resilience Rituals website

1. The Art of Active Listening: Why No One Is Wrong

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Ad - CTC - Stamina and Endurance

"Quick pause! Now, I know you’re here to clear that mental fog, but let’s not forget the whole body that’s carrying it around. Remember the last time you really had to go, but the bathroom was, say, a hundred feet away? No problem now, but in a few years? It might feel like the New York Marathon. Good news—we’ve got podcasts to help! ‘Resilience Ritual’ will keep you strong, ‘Mindful Mover’ gets you moving, and ‘6-Minute Reset’ helps keep those habits in check. After all, staying light on your feet might keep you light on your bladder too, if you know what I mean."

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🎧 Episode Title: Mindful Motion: How to Relieve Tension and Connect with Your Body

📅 Release Date: 12/7/2024

🎙️ Host: Dr. Lance Labno

Discover why movement is key to a clearer mind in Episode 1 of Mindful Mover. We explore the surprising link between physical activity and mental clarity using Spiral Dynamics and Integral Theory. Learn practical tips and exercises to sweep away brain fog, boost creativity, and level up your mental game—all without needing a gym membership.

1. Key Point 1: Mindful Movement as a Diagnostic Tool: Physical discomfort can be a signal of deeper emotional or mental stress.
2. Key Point 2: Curiosity Over Control: Instead of trying to "fix" discomfort, approach it with curiosity and compassion.
3. Key Point 3: Integration of Physical and Mental Practices: Combining objective actions (stretching, breathing) with mindfulness leads to holistic well-being.

• The Shoulder Serenade: A guided shoulder roll exercise designed to release tension in the neck and shoulders, using metaphors like "bungee cords" and "melted snowman" for visualization.
• The Deep Breath Reboot: A deep breathing exercise focused on expanding the belly and releasing tension, using metaphors like "balloon vs. soda straw" and "ocean wave" to enhance the experience.
• Guided Stretch: A series of stretches incorporating mindful breathing and self-reflection, including tilting the head and gently swaying from side to side.
• Weekly Challenge: Mindful Breaks: Setting reminders throughout the day for mindful breaks, involving stretching, breathing, and checking in with the body’s sensations.

• [0:00] - Intro & overview

• Host: Movement Solutions Website
• Podcast Home Spotify
• YouTube Apple

1. The Art of Active Listening: Why No One Is Wrong

• Love the episode? Drop a review, and we might read yours next! Review Here on Podchaser!
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🎧 Episode Title: Clearing the Mind: Using Spiral Dynamics and Integral Theory for Mental Decluttering

📅 Release Date: 12/23/2024

🎙️ Host: Dr. Lance Labno

The episode explores how integrating Spiral Dynamics and Integral Theory can provide a comprehensive roadmap for mental wellness. It focuses on tools like guided meditation and journaling exercises, helping listeners create space between their thoughts and develop healthier daily habits.

1. Key Point 1: Understanding Mental Clutter: Learn how our thoughts and emotions contribute to mental clutter and overwhelm.
2. Key Point 2: Shift in Mindset with Spiral Dynamics: Move from an individualistic, achievement-focused mindset (Orange) to a community-centered, empathetic perspective (Green).
3. Key Point 3: Holistic Approach with Integral Theory: Use Ken Wilber’s AQAL model to address both internal experiences (thoughts and feelings) and external practices (daily habits and social context).
4. Key Point 4: Practical Tools for Mental Decluttering: Practice a guided meditation for cognitive distance and a journaling exercise for mental clarity.
5. Key Point 5: Daily Habits for Mental Wellness: Implement simple practices like breathwork and daily check-ins to maintain a clear and calm mind.

• [0:00] - Intro & overview
• [5:23] - Eye-opening insight on [topic]
• [12:47] - Practical tips to use now
• [25:10] - Final takeaways & wrap-up

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1. The Art of Active Listening: Why No One Is Wrong

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"Alright, let’s chat about something we take for granted: lifting our arms above our heads. Sound easy? Well, it won’t be in a few decades if you’re skipping shoulder workouts today! ‘Mindful Mover’ keeps you limber, ‘Resilience Ritual’ brings the strength, ‘6-Minute Reset’ fits it into your day, and ‘Clearing the Clouds’ sharpens your focus. Let’s make sure you’re lifting that carry-on suitcase solo, not calling for aisle assistance!"

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🎧 Episode Title: Transform Your Daily Routine: How to Build Meaningful Rituals for a Balanced Life

📅 Release Date: 12/18/2024

🎙️ Host: Dr. Lance Labno

In this episode, learn how to transform everyday routines into meaningful rituals that ground and energize you. Discover the science behind rituals, practical tips for getting started, and exercises you can try right away to create intentional moments throughout your day.

1. Key Point 1: Rituals vs. Habits: Understanding the distinction between automatic habits and intentional rituals.
2. Key Point 2: Practical Ritual-Building Tips: Actionable steps to begin integrating meaningful rituals into daily routines.
3. Key Point 3: The Role of Environmental Cues: Using space and visual triggers to reinforce rituals.
4. Key Point 4: Personalization and Consistency: How to make rituals unique, meaningful, and sustainable.

• [0:00] - Intro & overview

• Host: Podcast Home
• Resilience Rituals website
• YouTube

1. The Art of Active Listening: Why No One Is Wrong

• Love the episode? Drop a review, and we might read yours next!

Mentioned in this episode:

Ad - CTC - Stamina and Endurance

"Quick pause! Now, I know you’re here to clear that mental fog, but let’s not forget the whole body that’s carrying it around. Remember the last time you really had to go, but the bathroom was, say, a hundred feet away? No problem now, but in a few years? It might feel like the New York Marathon. Good news—we’ve got podcasts to help! ‘Resilience Ritual’ will keep you strong, ‘Mindful Mover’ gets you moving, and ‘6-Minute Reset’ helps keep those habits in check. After all, staying light on your feet might keep you light on your bladder too, if you know what I mean."

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"Hey there! Ever thought about the habits you're building now that might just sneak up on you later? Today, it’s easy to skip a few squats, and tomorrow? Well, let’s just say Depends might come in handy if you're not exactly…moving mindfully. That’s why I’ve got four podcasts that dive deep into resilience, movement, mindfulness, and keeping you active. From ‘Clearing the Clouds’—which will help you clear your head and focus, to ‘Mindful Mover’—that’ll get you moving like you’ve got no extra baggage, to ‘6-Minute Reset’—yes, you can reset in just 6 minutes. Because whether it’s strength, peace, or bladder control… it’s all about the habits you’re building now. Let’s get into today’s episode and stay out of diapers together, shall we?"

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Ad - MM - Core Strength 2024

"Alright, quick break. Here’s something to chew on—if you’re the type who’s putting off strengthening your core today, just picture yourself trying to balance on a yoga mat in your seventies. Not a pretty sight? No worries! ‘Clearing the Clouds’ will help you start fresh, ‘6-Minute Reset’ gives you no-excuse quick habits, and ‘Resilience Ritual’—well, that’ll help you fight the good fight when your knees say ‘no more.’ So, tune in and keep those future diapers optional, alright?"

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🎧 Episode Title: Quick Clarity: Guided Visualization for Instant Calm

📅 Release Date: 12/18/2024

🎙️ Host: Dr. Lance Labno

Feeling overwhelmed and in need of a quick mental reset? In this episode of 6-Minute Reset, host Lance Labno guides you through a grounding visualization exercise called 'The Rooted Tree.' Using calming imagery, you’ll learn how to anchor yourself, release built-up tension, and find instant clarity. Perfect for when your mind feels scattered or cluttered.

1. Key Point 1: Clarity and Focus: Listeners will learn how to use visualization to calm their minds and regain focus.
2. Key Point 2: Grounding Technique: A step-by-step exercise to feel more stable and centered, even in stressful situations.
3. Key Point 3: Stress Release: The episode guides listeners through releasing tension, using a metaphor of roots absorbing stress into the earth.

Shareable Quote: “Small shifts lead to big clarity. Until next time, keep resetting!”

• [0:00] - Intro & overview

• 6-Minute Reset website

1. The Art of Active Listening: Why No One Is Wrong

Mentioned in this episode:

Ad - Mindful Mover - Core Strength

"Alright, quick break. Here’s something to chew on—if you’re the type who’s putting off strengthening your core today, just picture yourself trying to balance on a yoga mat in your seventies. Not a pretty sight? No worries! ‘Clearing the Clouds’ will help you start fresh, ‘6-Minute Reset’ gives you no-excuse quick habits, and ‘Resilience Ritual’—well, that’ll help you fight the good fight when your knees say ‘no more.’ So, tune in and keep those future diapers optional, alright?"