Hello and welcome to episode 015 of the be the wave podcast. 

In this episode, I talk about self-love, which is a concept that has always been too abstract and overarching for me. I have always been told that I must love myself first and foremost above everything else - but what does that even mean? I give examples on ways I find small actionable steps to incorporate everyday to cultivate self-love. 

// mentioned in the podcast today

Sarah von Bargen's blog post on happy lists 

Gretchen Rubin's podcast episode on ta-da lists

opening & ending song: Midday Dance Kevin MacLeod (incompetech.com)Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/ 

podcast cover art: created by bonnie ihn from canva 

Hello and welcome to episode 14 of the Be the Wave podcast! I am so glad you are here.

In this episode, I talk about my theme keyword that I chose as my intention for year 2019 - self-expansion. I don't know whether this is a real word, but I define self-expansion as efforts to diversity your self-identity and really expanding your sense of self. This is something that I have been thinking about a lot but I was reminded by Gretchen Rubin's latest episode 218 of Happier to make this episode to talk more about it. Take a listen to see why I have set this intention, and what I have been doing to self-expand myself. 

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opening & ending song: Midday Dance Kevin MacLeod (incompetech.com)Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/ 

podcast cover art: created by bonnie ihn from canva 

Hello and welcome to episode 013 of the be the wave podcast. 

In this episode, I will be talking about mindfulness, which is a practice i have been trying to incorporate and integrate into my every day. mindfulness is the act of being aware and present in the immediate moment by acknowledging and accepting your body sensations, feelings, thoughts, and emotions without caving into the urge of reacting to them. i get so much inspiration and encouragement for my mindfulness practice from rachael kable, who is the host of the podcast the mindful kind. please check her wonderful podcast out here.  

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opening & ending song: Midday Dance Kevin MacLeod (incompetech.com)Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/ 

podcast cover art: created by bonnie ihn from canva 

Hello and welcome to episode 012 of the be the wave podcast. 

In this episode, I will be talking about a happiness or small joy tip to keep in touch with people who you don't see regularly. I call it the three good things text exchange. Every other week (or when I remember), I send what is called a three good things text to my friend. Listen to me talk about why I find so much value in this little habit. 

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opening & ending song: Midday Dance Kevin MacLeod (incompetech.com)Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/ 

podcast cover art: created by bonnie ihn from canva 

Hello and welcome to episode 011 of the be the wave podcast. 

In this episode, I will be talking about the why and how this podcast came to be. I have never been one to predict that I would be making a podcast myself. This is a short episode about my hesitations about starting the podcast and how I ultimately overcame that reluctance.

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opening & ending song: Midday Dance Kevin MacLeod (incompetech.com)Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/ 

podcast cover art: created by bonnie ihn from canva

Hello and welcome to episode 010 of the be the wave podcast. 

In this episode, I talk about how I used to only chase the big joys. Big joys are what I define as those life long, long-term goals, such as graduating from college or graduate school, getting married, having a successful career, among others. While these accomplishments are definitely worth celebrating, I realized that the joyful nature of it does not last long, and often made me miss the more daily mundane forms of happiness - small joy.  

// credits

opening & ending song: Midday Dance Kevin MacLeod (incompetech.com)Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/ 

podcast cover art: created by bonnie ihn from canva 

Hello and welcome to episode 009 of the be the wave podcast. 

In this episode, I talk about what therapy has done for me as I handled my anxiety and depression. This is in continuation of my previous episode 008 to honor mental health awareness month and as part of my effort in trying to make conversations about mental health be more open and transparent. Like I stated in the previous episode, everyone’s mental health struggles look different, but I hope that my story validates and normalizes yours. And remember, you are worthy regardless of anything and everything, and it is okay to ask for help.

For those of you who want help and are living in New York City, please reach out to NYC Well (Call 1-888-NYC-WELL (1-888-692-9355) or Text WELL to 65173 - 24/7/365).  For those in other parts of the States, please reach NAMI (National Alliance on Mental Illness) HELPLINE (Call 800-950-NAMI (M-F, 10 AM - 6 PM ET) OR Text "NAMI" to 741741). Another place you can call is the National Suicide Prevention Lifeline:  1-800-273-8255 Lastly, if you are in a dangerous or emergency situation, please call 911 at anytime. 

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opening & ending song: Midday Dance Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/ 

podcast cover art: created by bonnie ihn from canva 

Hello and welcome to episode 008 of the be the wave podcast. 

In this episode, I talk about my mental health story with anxiety and depression. I believe in the importance of transparency and authenticity on the virtual platform, and I hope that those of you who listen to this episode know more about what I went through. Everyone’s mental health struggles look different, but I hope that my story validates and normalizes yours. And remember, you are worthy regardless of anything and everything, and it is okay to ask for help.

For those of you who want help and are living in New York City, please reach out to NYC Well (Call 1-888-NYC-WELL (1-888-692-9355) or Text WELL to 65173 - 24/7/365).  For those in other parts of the States, please reach NAMI (National Alliance on Mental Illness) HELPLINE (Call 800-950-NAMI (M-F, 10 AM - 6 PM ET) OR Text "NAMI" to 741741). Another place you can call is the National Suicide Prevention Lifeline:  1-800-273-8255 Lastly, if you are in a dangerous or emergency situation, please call 911 at anytime. 

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opening & ending song: Midday Dance Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/ 

podcast cover art: created by bonnie ihn from canva

Hello and welcome to episode 007 of the be the wave podcast. 

In this episode, I will be talking about how the various emotions we experience everyday are not inherently good or bad. I focus on how I used to berate and criticize myself for feeling "bad" emotions such as anxiety and depression. Over time, I learned to realize that whether an emotion is helpful or detrimental really depends on the context and the complexity of the situation. Take a listen to know more about how I am growing to learn how to reframe and reinterpret 'bad' emotions as helpful emotions. 

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opening & ending song: Midday Dance Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/ 

podcast cover art: created by bonnie ihn from canva

Hello and welcome to episode 006 of the be the wave podcast. 

In this episode, I will be talking about making new traditions and rituals to cultivate more joy and happiness into your life. Usually, we regard traditions as customs that are passed on from generation to generation and rituals that we do as a family or a community. However, I talk about how we can make self-traditions or traditions with a smaller group for more regularly scheduled happy-making events in our life. Take a listen to know more about my three self-made traditions and rituals! 

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opening & ending song: Midday Dance Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/ 

podcast cover art: created by bonnie ihn from canva