Change is inevitable, yet it often brings uncertainty and discomfort. In this episode, we explore how breathwork and visualization can help us navigate transitions with resilience, trust, and ease. Through grounding breathwork, a guided visualization, and affirmations, you’ll learn how to release resistance and step forward with confidence.

What You’ll Experience in This Episode

✅ Grounding breathwork to calm the nervous system and create stability (3 min)

✅ A guided visualization to help you embrace change with trust (4 min)

✅ Positive affirmations to reinforce confidence and adaptability (2 min)

Takeaways from This Episode

🔹 Change is an opportunity for growth, not just uncertainty

🔹 Your breath is a powerful tool to cultivate steadiness during transitions

🔹 Trust yourself—you are capable of moving through life’s shifts with grace

Did this practice help you? I’d love to hear about your experience!

💬 Share your thoughts on Instagram @breatheandlead and tag #BreatheAndLeadPodcast.

Until next time, take a deep breath… and lead. 💛

Produced by Near Mint Productions, LLC

Written and Edited by Lena Hill

Music by Patrick Simon Music

In this episode, we’ll explore a simple yet powerful gratitude practice designed to bring more peace, joy, and mindfulness into your day. Through breath awareness, reflective gratitude, visualization, and affirmations, you’ll learn how to shift your focus to the positive, cultivate emotional balance, and embrace a deeper sense of contentment. Whether you’re starting your morning, winding down for the night, or taking a mindful break during the day, this short practice will help you reconnect with gratitude and presence.

What You’ll Experience in This Episode:

Breath Awareness & Heart Focus – A grounding practice to center your breath and connect with your heart space.

Reflecting on Gratitude – A gentle reflection on three things you’re grateful for, big or small.

Gratitude Visualization – A guided imagery exercise to embody gratitude as a warm, golden light.

Affirmations for Gratitude & Joy – Positive affirmations to anchor this feeling and carry it into your day.

Why Gratitude Matters:

🔹 Helps reduce stress and anxiety

🔹 Shifts focus from what’s lacking to what’s present

🔹 Enhances emotional resilience and well-being

🔹 Encourages a more optimistic outlook on life

Take It Further:

Try this practice daily for a week and notice how it affects your mood and mindset.

Keep a gratitude journal—write down three things you’re grateful for each day.

Share this episode with someone who could use a little more gratitude in their life.

Produced by Near Mint Productions, LLC

Written and edited by Lena Hill

Music by Patrick Simon Music

Stress is an inevitable part of life, but how we respond to it determines its impact on our well-being. When overwhelm takes over, our minds race, our bodies tense, and we feel disconnected from the present moment. But we don’t have to stay in that state.

In this episode of Breathe and Lead, we’ll use mindful breathwork, progressive muscle relaxation, and visualization to help you release stress and reclaim a sense of calm. This practice will guide you toward resetting your nervous system and finding balance, even in the midst of chaos. Whether you’re feeling overwhelmed by responsibilities or just need a moment to pause, this session is for you.

What’s Inside:

• Breathwork techniques to ground and reset
• Progressive muscle relaxation to release physical tension
• A visualization exercise to let go of overwhelm
• Affirmations to cultivate calm and clarity

You have the power to release stress and return to a place of steadiness. Take a deep breath, press play, and allow yourself to reset.

Produced by Near Mint Productions, LLC

Written and edited by Lena Hill

Music by Patrick Simon Music

A good night’s sleep isn’t just about closing your eyes—it’s about setting the stage for deep, restorative rest. When our minds race and our bodies hold tension, falling asleep can feel impossible. But by engaging in mindful relaxation, we can create the conditions for true rest.

In this episode of Breathe and Lead, we’ll use breath awareness, a full-body relaxation scan, and a peaceful visualization to ease you into sleep. This practice is designed to help you unwind, release stress, and welcome stillness into your evening routine. Whether you listen before bed or as a way to reset after a long day, this session will guide you toward deep and restorative rest.

What’s Inside:

• Breath awareness to slow the nervous system
• A guided body scan to release tension from head to toe
• A calming visualization to transition into restful sleep
• Affirmations to invite peace and relaxation

Take a deep breath, settle in, and let this practice help you drift into a state of relaxation. Your body deserves rest, and your mind deserves peace.

Produced by Near Mint Productions, LLC

Written and edited by Lena Hill

Original Music by Patrick Simon Music

Public speaking can feel daunting, but confidence isn’t about eliminating fear—it’s about learning to move through it. In this episode of Breathe and Lead, we explore the science behind fear, why your brain reacts to public speaking as a "threat," and how you can retrain your nervous system to step into confidence.

Through diaphragmatic breathing, visualization, and affirmations, you’ll learn to calm your body, steady your mind, and own the room with presence and power. Whether you're preparing for a presentation, a meeting, or simply expressing yourself more authentically, this practice will help you turn nervous energy into strength.

🔹 What’s Inside:

• Why public speaking triggers the fight-or-flight response
• Breathwork to calm the nervous system
• A guided visualization to embody confidence
• Affirmations to anchor self-trust and presence

Your voice is powerful, and the world needs to hear it. Take a deep breath, press play, and step into confidence.

Produced by Near Mint Productions, LLC

Written and Edited by Lena Hill

Original Music by Patrick Simon Music

How we start the morning shapes everything that follows. When we begin the day with mindfulness, we set the tone for greater focus, energy, and intention. Instead of rushing into the day feeling scattered or overwhelmed, this practice will help you feel grounded and clear from the very first breath.

In this episode of Breathe and Lead, we’ll guide you through breath awareness, a visualization of a successful day, and affirmations to help you step into your morning with confidence and purpose. Whether you’re just waking up, in the middle of your morning routine, or commuting to work, this simple practice will help you start the day feeling centered and ready to thrive.

What’s Inside:

• Breath awareness to gently wake up the body
• A guided visualization to set the tone for a successful, productive day
• Affirmations to anchor focus and motivation
• Energizing breathwork to boost clarity and energy

Take a deep breath, press play, and start your day with intention. You are focused. You are energized. You are ready to thrive.

Produced by Near Mint Productions, LLC

Written and edited by Lena Hill

Music by Patrick Simon Music

www.lenagwendolyncollective.com

Meditation isn’t about stopping your thoughts—it’s about learning to observe them without judgment and returning to the present moment. In this episode of Breathe and Lead, we’ll take a gentle approach to meditation, guiding you through breath awareness, thought observation, and visualization.

Whether you’re new to meditation or looking for a fresh perspective, this practice will help you cultivate stillness, build self-awareness, and create space for clarity in your daily life.

What’s Inside:

• A step-by-step guide to breath awareness
• How to observe thoughts without judgment
• A simple visualization to anchor your mind
• A practice you can return to anytime you need calm

Press play, take a deep breath, and discover how meditation can become a natural, supportive part of your life.

Produced by Near Mint Productions, LLC

Written and edited by Lena Hill

Original music by Patrick Simon Music

Life is unpredictable, and chaos can arise when we least expect it. Whether it's a high-pressure moment at work, family stress, or an overwhelming to-do list, it's easy to feel like you're losing control. But amidst the noise and uncertainty, you have the ability to ground yourself, reset, and find calm within the storm.

In this episode of Breathe and Lead, we explore how mindfulness can help you stay centered even when life feels overwhelming. You'll learn how to regulate your nervous system and navigate stress with greater ease through simple yet powerful breathwork, grounding techniques, and body awareness practices.

🔹 What’s Inside:

• How stress affects the body and mind
• A guided breathwork practice to reset your nervous system
• Grounding techniques to stabilize your emotions
• A visualization exercise to cultivate inner calm
• Affirmations to anchor you in resilience and clarity

You can’t control everything around you but can control how you respond. Take a deep breath, press play, and find your center in the chaos.

Produced by: Near Mint Productions, LLC

Written and Edited by: Lena Hill

Original Music by: Patrick Simon Music