Listen In

In this final part of the Brain Health series, we explore how your self-talk shapes your brain. Even small, kind thoughts and repeated moments of mindfulness can rewire your brain for calm, clarity, and resilience, because your brain is always listening. I find that so powerful <3

So let's begin, take a deep breath and Listen In.

🔗 LINKS & RESOURCES:

• My Instagram @annievartanian

Hosted on Acast. See acast.com/privacy for more information.

Part 3 is about tuning into focus and clarity with the support of Box Breathing, such a great tool to use whenever you’re ruminating and craving calm, balance, or a mental reset.

So let's begin, take a deep breath, and Listen In.

🔗 LINKS & RESOURCES:

• My Instagram @annievartanian

Hosted on Acast. See acast.com/privacy for more information.

In this evening Yoga Nidra practice, you’ll calm your nervous system, release the day’s tension, and give your brain a real reset.

Science shows that this state, between wakefulness and sleep, helps your brain recover from stress, think more clearly, and process emotions better. Even a few minutes can make a noticeable difference.

So let's begin, take a deep breath, and Listen In.

Yoga Nidra can help with:

• Sleep deprivation and poor-quality sleep
• Chronic stress and mental fatigue
• Racing thoughts and overthinking
• Emotional overwhelm or mood swings
• Difficulty focusing or staying present

🔗 LINKS & RESOURCES:

• My Instagram @annievartanian

Hosted on Acast. See acast.com/privacy for more information.

This is the first session of our 4-part January series focused on brain health. In this session, we’ll take a few minutes just for your mind, exploring how even small moments of mindfulness can help your brain feel clearer, calmer, and more present.

It’s simple, grounding, and all about giving yourself a little space to care for your brain.

So let's begin, take a deep breath, and Listen In.

🔗 LINKS & RESOURCES:

• My Instagram @annievartanian

Hosted on Acast. See acast.com/privacy for more information.

A pause to reflect on 2025, honor what shaped you <3, and listen for the word, your personal theme, for 2026.

So let's begin, take a deep breath, and Listen In.

🔗 LINKS & RESOURCES:

• My Instagram @annievartanian

Hosted on Acast. See acast.com/privacy for more information.

The final session of the 4-part breathwork series! A favorite in the Listen In community is the 4-7-8 breath. The long out-breath communicates to the body that you are safe. I sense you will enter 2026 with a deep certainty, knowing that your grounded energy is always just a quiet moment away.

So let's begin, take a deep breath, and Listen In.

🔗 LINKS & RESOURCES:

• My Instagram @annievartanian

Hosted on Acast. See acast.com/privacy for more information.

In Part 3 of the December Breathwork Series, we practice Alternate Nostril Breathing, or *Nadi Shodhana, a simple and powerful technique where we breathe through each nostril. This helps calm your nervous system, relax your body, and balance your energy, while giving your brain a boost of oxygen.

I’ll guide you step by step so you can feel calmer, clearer, and more focused, setting a grounded inner state for the rest of your day or helping you unwind after a day of go-go-go energy.

So let's begin, take a deep breath, and Listen In.

*Nadi = energy channel, Shodhana = purification → so we're purifying the energy channels.

🔗 LINKS & RESOURCES:

• My Instagram @annievartanian

Hosted on Acast. See acast.com/privacy for more information.

This ep is a grounding breathwork practice using a slow exhale (in for 4, out for 6) to help your body unwind and your mind clear.

If you want a little extra support, there’s also the option to elevate your legs, which can help your circulation and lymphatic flow and make your whole body feel lighter.

So let's begin, take a deep breath, and Listen In

🔗 LINKS & RESOURCES:

• My Instagram @annievartanian

Hosted on Acast. See acast.com/privacy for more information.

The December Breathwork Series is a simple, 4-part practice to help you slow down, check in with yourself, and start your day feeling calm, centered, and focused.

In Part 1, we’ll practice box breathing, a simple way to release tension and bring your mind and body into balance. Just a few breaths can shift how you feel, leaving you calm and focused, and that positive energy can naturally extend to everyone you meet that day, such a gift!

Disclaimer: This breathwork includes breath retention (holding the breath), which may not be suitable during pregnancy. If you are pregnant, please check with your healthcare provider before practicing, and feel free to modify or skip any exercises as needed to stay comfortable and safe.<3

🔗 LINKS & RESOURCES:

• My Instagram @annievartanian

Hosted on Acast. See acast.com/privacy for more information.

This meditation is less than 4 minutes and uses gentle 20 Hz vibrations to help you feel grounded and present. You might even notice it as a soft pulse in your chest more than a sound, how cool is that!? Just a few minutes can clear your mind and leave you feeling a little lighter.

Quick note: Hz (hertz) just means how fast something is vibrating. 20 Hz is slow and gentle, like a soft heartbeat you can feel in your body. It sits in the Beta brainwave range, which is linked to focus and alertness. Because it’s so low, you might feel a subtle grounding pulse in your chest or body while you listen.

In short: 20 Hz = deep, grounding, felt more than heard, and perfect for staying present and alert.

So let's begin. Take a deep breath, and Listen In.

🔗 LINKS & RESOURCES:

• My Instagram @annievartanian

Hosted on Acast. See acast.com/privacy for more information.