Start your morning with intention, calm, and clarity. In this 10-minute guided practice, you’ll gently awaken your body and mind...inviting warmth, focus, and positivity into your day. Together, we’ll use the breath, visualization, and affirmations to release tension, connect to your heart, and align with what truly matters. This is your moment to pause before the rush, to create space for what you want to feel and to consciously shape the kind of day you wish to live. Whether you’re still in bed or already sitting upright, this meditation will help you feel grounded, centered, and ready to move through the day with peace, purpose, and joy. Take a deep breath… and let’s begin.

Give your mind and body a powerful reset, without falling asleep. In this 10-minute guided Non-Sleep Deep Rest (NSDR) session, you’ll be led through calming breathwork, progressive body relaxation, and focused awareness to bring your nervous system into a state of deep calm. Rooted in cutting-edge neuroscience, this protocol is designed to help you shift from high alert to full-body restoration - anytime you need it. Ideal for: Midday energy recharge Post-work decompression Evening wind-down Stress recovery or burnout support Enhancing focus, creativity, and emotional resilience With regular use, you’ll train your brain and body to access deep rest on demand—no nap or sleep required. Benefits of this practice: Calm an overactive mind Replenish mental and physical energy Recover from fatigue without sleeping Regulate your nervous system and reduce stress Tap play to begin restoring clarity, energy, and inner balance - starting now.

Today's guest is Sabina Read, psychologist, human behaviour expert, speaker, facilitator, mentor and media spokesperson.

Sabina is on a mission to help you become the architect of your life. Through lived experiences and decades of study, Sabina shows you how to take your struggles, fears and anxiety, and work through them so that you can feel empowered, connected and equipped for whatever life throws at you.

Sabina is a wealth of knowledge who takes widely studied psychology-based concepts and makes them easy to understand so that you can integrate them into your own life.

What to expect in this episode:

- Sabina's story and how she became a psychologist

- What is an empath and how to protect your energy if you are one

- Understanding your own learnt behaviours and patterns

- Knowing how to fill up your own cup

- Navigating interpersonal relationships, whilst maintaining your own energy and looking after yourself

- How to teach your children to be emotionally intelligent

- What Sabina does for her mental health

Sabina shares so many practical tools you can implement today. We got so much out of this episode and hope you do too.

A note from us:

We have decided to take a pause on podcasts and meditations, and so today will be the last new episode for a little while.

We want you to know that we are here and still completely dedicated to helping you take charge of your mental wellbeing. We have so much free content backlogged for you to visit, including hundreds of free meditations and podcasts you can listen to here: https://www.eqminds.com/podcasts/eq-minds-recharge-your-mental-health

Connect with Sabina Read:

https://www.sabinareadpsychology.com.au/

Linkedin: https://www.linkedin.com/in/sabinaread/?originalSubdomain=au

IG: @sabinaread

Connect with Chelsea:

www.eqminds.com

IG: @eqminds & @chelseapottengerofficial

For our American Listeners, buy the Mindful High Performer here: https://www.amazon.com/Mindful-High-Performer-powerful-recharge/dp/1922351946

For our Australian Listeners, buy the Mindful High Performer here: https://www.booktopia.com.au/the-mindful-high-performer-chelsea-pottenger/book/9781922351944.html

For our UK Listeners, buy The Mindful High Performer here: https://www.amazon.co.uk/gp/product/1922351946/ref=dbs_a_def_rwt_hsch_vapi_tu00_p1_i0 The Mindful High Performer is available on Audible globally: https://www.audible.com.au/pd/The-Mindful-High-Performer-Audiobook/B0B5F4VGM8

Lucas Aoun, Australia’s leading biohacker, global educator and health coach. Lucas is incredibly passionate about helping others operate at their peak performance by using biohacks, such as supplementation, light exposure, diet, red light therapy, mouth taping and more.

We cover so much in this episode, including top hacks for getting better sleep and if blue light blocking glasses are worth the hype. The simple tools we discuss are things you can action today.

What to expect in this episode:

• How Lucas got into biohacking
• Number one hack for better sleep
• Latest innovations when it comes to biohacking
• Using red light to optimise your sleep-wake cycle
• Psychobiotics
• Are blue light blocking glasses worth it?
• Vitamins and supplements: what to be careful of
• Lucas’ top three mental health tips

We hope you enjoy this episode as much as we did!

Connect with Lucas Aoun:

https://www.boostyourbiology.com/

Instagram: @ergogenic_health

Youtube: https://www.youtube.com/c/boostyourbiology

Linkedin: https://www.linkedin.com/in/lucas-aoun-4697abb1

Connect with Chelsea:

www.eqminds.com

IG: @eqminds & @chelseapottengerofficial

For our American Listeners, buy the Mindful High Performer here: https://www.amazon.com/Mindful-High-Performer-powerful-recharge/dp/1922351946

For our Australian Listeners, buy the Mindful High Performer here: https://www.booktopia.com.au/the-mindful-high-performer-chelsea-pottenger/book/9781922351944.html

For our UK Listeners, buy The Mindful High Performer here: https://www.amazon.co.uk/gp/product/1922351946/ref=dbs_a_def_rwt_hsch_vapi_tu00_p1_i0 The Mindful High Performer is available on Audible globally: https://www.audible.com.au/pd/The-Mindful-High-Performer-Audiobook/B0B5F4VGM8

Join Chelsea for this special practice around manifesting your higher self.

A 10-minute guided meditation helping you to connect to your inner wisdom and gain clarity towards your next step.

Best of 2023: We have combined the top tips from your favourite podcast guests into one 9-minute episode. Guests include Janine Shepherd, Brian Hartzer, Lael Stone, Allan Sparkes and Kemi Nekvapil.

What you can expect from this episode:

• The power of practicing forgiveness
• What compassionate leadership really is
• How to support your child when they are sad
• Courage and the ability to care
• Questions to help find your power

Enjoy the show!

Connect with Janine Shepherd:

IG: @janine_shepherd

Linkedin: https://www.linkedin.com/in/janineshepherd/?originalSubdomain=au

TEDx: https://www.ted.com/talks/janine_shepherd_a_broken_body_isn_t_a_broken_person?language=en

Connect with Brian Hartzer:

https://www.linkedin.com/in/brianhartzer/?originalSubdomain=au

The Leadership Star: A Practical Guide to Building Engagement https://www.theleadershipstar.com/

Connect with Lael Stone:

https://laelstone.com.au/

IG: @laelstone

Linkedin: https://www.linkedin.com/in/laelstone/?originalSubdomain=au

Raising Resilient and Compassionate Children: https://www.amazon.com.au/Raising-Resilient-Compassionate-Children-Understanding/dp/0645551562/

Connect with Allan Sparkes:

https://www.allansparkes.com/

Linkedin: https://au.linkedin.com/in/allansparkescv

The Cost of Bravery: https://www.penguin.com.au/books/the-cost-of-bravery-9781742538525

Connect with Kemi Nekvapil:

https://www.keminekvapil.com/

IG: @keminekvapil

The Sh/ft Series Podcast: https://www.keminekvapil.com/podcast-season-three

POWER: https://www.keminekvapil.com/power-book

Connect with Chelsea:

www.eqminds.com

IG: @eqminds & @chelseapottengerofficial

For our Australian Listeners, by the Mindful High Performer here: https://www.booktopia.com.au/the-mindful-high-performer-chelsea-pottenger/book/9781922351944.html

For our UK listeners, buy The Mindful High Performer here: https://www.amazon.co.uk/gp/product/1922351946/ref=dbs_a_def_rwt_hsch_vapi_tu00_p1_i0

The Mindful High Performer is available on Audible globally:

https://www.audible.com.au/pd/The-Mindful-High-Performer-Audiobook/B0B5F4VGM8

Join Chelsea for a walking meditation either on the beach, at the park or on your commute to work. Become present and grounded as Chelsea guides you through connecting to the moment. By practicing a walking meditation, you are heightening your awareness of your mental, physical and emotional state. This technique helps you to develop a greater understanding of your surroundings and move forward with intent and purpose, which will then carry on through to your day to day life.

Do you feel more stressed in the festive season? Do you put an unreasonable amount of pressure on yourself to make things perfect as we near Christmas?

This month's mindful tool is all about how to realistically take care of yourself throughout the holiday season with in-house Keynote Speaker and Nutritionist, Ashley Whitehead.

Ashley a Speaker, Personal Trainer, Nutritionist and Mum of two, knows first-hand how stressful the holiday season can be. However, Ash also understands the importance of setting realistic expectations and ditching the perfectionist mindset to ensure a happier and more peaceful break.

This episode provides a self-care tool kit for the upcoming break, jam-packed full of practical tips that you can action today. Get tips for your routine, quick exercise ideas, realistic nutrition tips and learning how to say no to protect your mental health.

Enjoy the show!

Ash’s breakfast smoothie:

https://www.eqminds.com/blog/ashley-s-turbo-breakfast-smoothie-recipe

Connect with Ashley Whitehead:

https://www.eqminds.com/ashley-whitehead-speaker-eq-minds

Linkedin: https://www.linkedin.com/in/ashley-whitehead-3334271a/

Explore the Mindful Journey: https://www.eqminds.com/the-mindful-journey

Connect with Chelsea:

www.eqminds.com

IG: @eqminds & @chelseapottengerofficial

For our American Listeners, buy the Mindful High Performer here: https://www.amazon.com/Mindful-High-Performer-powerful-recharge/dp/1922351946

For our Australian Listeners, buy the Mindful High Performer here: https://www.booktopia.com.au/the-mindful-high-performer-chelsea-pottenger/book/9781922351944.html

For our UK Listeners, buy The Mindful High Performer here: https://www.amazon.co.uk/gp/product/1922351946/ref=dbs_a_def_rwt_hsch_vapi_tu00_p1_i0 The Mindful High Performer is available on Audible globally: https://www.audible.com.au/pd/The-Mindful-High-Performer-Audiobook/B0B5F4VGM8