Episode summary

Today’s episode is a practical deep-dive with Diabetes Sangha co-founders Brooke Cassoff and Heather Nielsen on using mindfulness and self-compassion as real tools for life with Type 1. We talk origin story, why “everything belongs,” what a weekly practice actually looks like, and then do three short, on-mic practices you can follow anywhere: breath, grounding, and a micro self-compassion reset. We close with how to try Sangha for free and what’s next.

What you’ll learn

• How Diabetes Sangha started and why it’s run by and for people with T1D.    
• What a typical live session includes and why “come as you are” matters.    
• Simple ways to weave awareness into CGM checks, carb math, and recovery windows.  
• Three guided practices you can try today: breath, body grounding, and a micro self-compassion exercise.      
• Free ways to start: daily texted meditations, drop-in Zooms, recorded library, retreats.      

Timestamps

00:00 – Cold Open, why mindfulness for T1D now.  

01:32 – Origin story, Stanford compassion capstone, early Zoom practices.    

05:37 – What Sangha offers today: live sessions, YouTube library, retreats.  

18:14 – Using CGM checks and meal math as mindfulness anchors.  

23:26 – “Everything belongs”… creating a space where people feel seen.  

26:00 – Inside a typical session: 30–45 min, guided practice, debrief.  

27:37 – Quick resets on hard days, CGM alarms, and 60-second moves.  

01:00:20 – Guided breath reset, closing cues you can reuse anytime.  

01:03:52 – Body scan and grounding practice, re-entering the day.  

01:10:53 – Micro self-compassion practice: hand-on-heart, name what’s here.  

01:13:18 – How to start for free: “Just join us,” Daily Dose texts.    

01:16:33 – Retreats and in-person weekends coming up.  

About our guests

Diabetes Sangha is a volunteer-run community led by and for people living with or affected by Type 1 diabetes. Co-founders Brooke Cassoff and Heather Nielsen facilitate live practices, build a library of guided meditations, and host retreats that help us meet real-life T1D moments with skill and kindness. 

Resources & mentions

• DiabetesSangha.com — Live sessions, recordings, Daily Dose texts, and retreats.
• Daily Dose text series — Free 5–7 minute guided meditation link texted each morning.  
• YouTube library of recorded meditations — On-demand practices for busy days.  
• Reset Bingo card // free — Keep the September challenge going: yourbestt1dyear.com
• Blue Circle Health — Free, real-life coaching and support for people living with diabetes.

Try this today (listener challenge)

Pick one practice from the episode and do it once: 60 seconds of breath, quick body grounding, or a hand-on-heart self-compassion cue. Then check off today’s square on the Reset Bingo card.

Reset Bingo card and newsletter: yourbestt1dyear.com

Sponsor

Blue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.org

Connect

Instagram: @thebetes  |  TikTok: @the.betes  |  Website: yourbestt1dyear.com

Books on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories