Hey y’all, it’s been a minute—but we’re back! In Case Nobody Told You is here for a brand-new season, and I’m so excited to reconnect with you.

Over the past year, I’ve been deep in my own transformation—letting go of old layers, stepping into new truths, and gathering lessons I’m ready to share. This season, we’re diving deeper than before—breaking free from limits, reclaiming the brilliance within, and finding new ways to heal, grow, and thrive in a world that often tries to diminish us.

Season 3 officially kicks off Sunday, December 29, so hit subscribe, set a reminder, and let’s step into 2025 with clarity, purpose, and possibility.

Credits:

Music - "I Enjoy My Space" by Sarah, The Illstrumentalist (via Epidemic Sound)

Catch up on all you've missed:

In Case Nobody Told You Seasons 1 & 2

Support the show

Hosted by Steph R. Long (certified embodiment facilitator and former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a podcast that empowers you to reconnect with your authentic self along your wellness journey. Drawing from years in holistic well-being, Steph guides listeners in to realigning their bodies, minds, and souls, with each episode delivering practical tools and insights to help you break free from limitations, embody your fullest potential, and live in harmony with your true essence. At the core of Steph’s messages is a commitment to helping listeners remember their inherent brilliance. By reclaiming these truths, we transcend the legacies of colonialism and societal conditioning that have sought to diminish our worth.

Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.

For daily insights, follow Steph on IG at @stephrlong and @srlwellbeing.

Interested in working 1:1 with Steph on your wellness journey? Visit srlwellbeing.com.

Mama, we made it!

On the finale episode of In Case Nobody Told You Season 2, I reflect on how to harness the power of manifestation. I share my personal experience of leaving my role at Refinery29 Unbothered to fully pursue my dharma, and alongside this, I delve into the lessons learned during this transformation — including how to master the graceful dance between intention and surrender, and the crucial role of dedication, tenacity, and perseverance.

As always, you're not just a listener, but a part of this journey, so in the second half of the episode, we'll reflect on the year's abundance and I'll share three potent tips to supercharge your manifestation process. Understand why writing down your goals, creating a uniquely tailored plan, and taking one step each day are vital components for success. Additionally, we'll discuss the importance of creating more space for self-care, because taking breaks can help us manifest, too.

It's almost 2024, so let's reflect, learn, and step forward into the coming year, ready to bring our deepest desires to fruition. Thanks for sharing this space with me, and I'll catch you in Season 3!

Stay connected with me:

Steph R. Long | Insight Timer

stephrlong.com

@stephrlong (Instagram)

Support my growing business by donating!:

Venmo

PayPal

Cash App

Ko-Fi

Insight Timer (Donate by opening a track and clicking "Donate")

Credits:

Cover Art - Noah Bility

Music - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound)

Other episodes that may resonate:

Embracing Surrender: Overcoming Fear and Unlocking Your Resilience

Discovering and Aligning with Your Core Values for Self-Liberation

Support the show

Hosted by Steph R. Long (Chopra-certified health and meditation instructor, well-being advocate, and the former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a wellness podcast aimed to ground, uplift and empower. Every other Sunday, Steph guides listeners in reconnecting with their authentic being and helps them explore what it means to be aligned in mind, body and spirit. From exploring the benefits of meditation and the importance of self-care to uncovering the keys to self-love and empowerment, she also brings listeners well-researched and practical tools for living a full and vibrant life.

Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.

For daily insights, follow Steph on IG at @stephrlong and @srlwellbeing.

Interested in being coached by Steph? Visit srlwellbeing.com.

This week, join me on a journey of grounding and self-discovery, as I guide you through a visualization meditation that connects you with your light when negativity is trying to bring you down. Close your eyes, visualize a warm sunbeam, and let it fill you with strength. When you open your eyes, you'll be in tune with yourself and the light within and around you. Let's make this a regular practice to boost our vibes and share gratitude. This meditation is your soothing balm in challenging times.

Resources:

Steph R. Long | Insight Timer

Credits:

Cover Art - Noah Bility

Music - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound) / "The Alabaster Coast" by Hanna Lindgren (via Epidemic Sound)

Other Episodes That May Resonate:

A Guided Morning Meditation for Grounding and Peace

Guided Meditation: Harvesting Joy Amidst Hardship

A Guided Mid-Day Meditation for Stress Relief and Balance

Support the show

Hosted by Steph R. Long (Chopra-certified health and meditation instructor, well-being advocate, and the former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a wellness podcast aimed to ground, uplift and empower. Every other Sunday, Steph guides listeners in reconnecting with their authentic being and helps them explore what it means to be aligned in mind, body and spirit. From exploring the benefits of meditation and the importance of self-care to uncovering the keys to self-love and empowerment, she also brings listeners well-researched and practical tools for living a full and vibrant life.

Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.

For daily insights, follow Steph on IG at @stephrlong and @srlwellbeing.

Interested in being coached by Steph? Visit srlwellbeing.com.

Feeling the effects of Mercury retrograde? Does it seem like everything from technology to communication is going haywire? On this episode, we'll demystify this celestial event, turning it from a moment of fear into a period of personal growth and introspection. We'll discuss the unique energy that this Mercury retrograde in Virgo brings, encouraging us to examine our communication nuances and information while keeping our broader goals in focus.

Ever encountered individuals or situations that cast a negative shadow over your path? I'm sharing my personal experiences and practical tips on how to remain in your light during these trying times. Also, don't forget to tune in to a forthcoming 'stay in your light' meditation I'm preparing on Insight Timer. You'll find guidance on staying true to yourself and radiating positivity amidst life's obstacles.

It's time to turn celestial challenges into empowering stepping stones for empowerment. And no matter how choppy the waters get, you're not alone; we're in this together!

Resources:

Steph R. Long | Insight Timer

Credits:

Cover Art - Noah Bility

Music - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound)

Support the show

Hosted by Steph R. Long (Chopra-certified health and meditation instructor, well-being advocate, and the former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a wellness podcast aimed to ground, uplift and empower. Every other Sunday, Steph guides listeners in reconnecting with their authentic being and helps them explore what it means to be aligned in mind, body and spirit. From exploring the benefits of meditation and the importance of self-care to uncovering the keys to self-love and empowerment, she also brings listeners well-researched and practical tools for living a full and vibrant life.

Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.

For daily insights, follow Steph on IG at @stephrlong and @srlwellbeing.

Interested in being coached by Steph? Visit srlwellbeing.com.

Feeling overwhelmed? Need to reset your stress button? In today’s episode, experience a mid-day meditation from my Insight Timer library designed to help you detach from your daily routine and find balance in just 15 minutes. I'll guide you through a visualization, helping you create a peaceful sanctuary within your mind, a tranquil haven you can return to anytime you need to regain your equilibrium.

Throughout this meditation, we'll ground ourselves in the present moment and embark on an immersive sensory journey. I’ll help you connect with the sounds, sights, and sensations of your serene space. At the end, you'll carry a piece of this tranquility with you into the remainder of your day.

Stillness is just a deep inhale away, so return to this meditation whenever you need it.

Resources:

Steph R. Long | Insight Timer

Credits:

Cover Art - Noah Bility

Music - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound) / "Δ I," "Δ II," "Δ III," "Δ IV," and "Δ V" by Joseph Beg (via Epidemic Sound)

Other Episodes That May Resonate:

A Guided Morning Meditation for Grounding and Peace

Guided Meditation: Harvesting Joy Amidst Hardship

Support the show

Hosted by Steph R. Long (Chopra-certified health and meditation instructor, well-being advocate, and the former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a wellness podcast aimed to ground, uplift and empower. Every other Sunday, Steph guides listeners in reconnecting with their authentic being and helps them explore what it means to be aligned in mind, body and spirit. From exploring the benefits of meditation and the importance of self-care to uncovering the keys to self-love and empowerment, she also brings listeners well-researched and practical tools for living a full and vibrant life.

Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.

For daily insights, follow Steph on IG at @stephrlong and @srlwellbeing.

Interested in being coached by Steph? Visit srlwellbeing.com.

Living with family, roommates, or partners can be an emotional roller coaster, especially for highly sensitive or empathic people like me. It's a whirlwind of absorbing energies from multiple personalities and moods. On this episode, we'll explore what it means to be highly sensitive, the differences between HSPs and empaths, and the importance of setting boundaries for our well-being. Equally important is taking care of our emotional and mental health. Peek into my self-care toolbox for HSPs and empaths, with practices to stay grounded and protect our energy. If you've ever felt overwhelmed or need guidance on managing sensitivity, this episode is dedicated to you. Let me know how it resonates.

Upcoming Events:

Sunset Recalibration • 8/13 at 7AM ET (Insight Timer)

The Sunset Reset • 8/16 at 8PM ET (Zoom)

Resources:

What Is a Highly Sensitive Person (HSP)? (Verywell Mind)

How to Know If You’re a Highly Sensitive Person—and Why It’s Different from Being an Empath (Health)

The Highly Sensitive Person by Elaine N. Aron Ph.D.

Locus of Control (Psychology Today)

Locus of Control: Quick Coping Skill for Anxiety (Therapy in a Nutshell)

Credits:

Cover Art - Noah Bility

Music - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound)

EPs That May Resonate:

You're Allowed to Expand at Your Own Pace

A Guided Morning Meditation for Grounding and Peace

Support the show

Hosted by Steph R. Long (Chopra-certified health and meditation instructor, well-being advocate, and the former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a wellness podcast aimed to ground, uplift and empower. Every other Sunday, Steph guides listeners in reconnecting with their authentic being and helps them explore what it means to be aligned in mind, body and spirit. From exploring the benefits of meditation and the importance of self-care to uncovering the keys to self-love and empowerment, she also brings listeners well-researched and practical tools for living a full and vibrant life.

Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.

For daily insights, follow Steph on IG at @stephrlong and @srlwellbeing.

Interested in being coached by Steph? Visit srlwellbeing.com.

With the debut of my recorded meditations on the award-winning platform, Insight Timer, this episode features a guided morning meditation I recorded to help you center yourself upon waking. If you've ever craved a calm and peaceful morning routine, this meditation makes it possible to greet your day from an intentional, grounded place. We'll explore the vast landscapes of our human experience and understand how to release what no longer serves us—all in just 15 minutes.

I welcome you on this journey of deep self-awareness, culminating in heightened ease and fluidity. By the end of our meditation, you should feel rooted and serene, ready to take on whatever comes your way. Be sure to follow my teacher profile on Insight Timer, and for now, let's get tranquil together.

Resources:

Steph R. Long • Insight Timer

Credits:

Cover Art - Noah Bility

Music - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound) / "Meditation Equatic" by Erik Häusler (via Epidemic Sound)

Other Episodes That May Resonate:

Guided Meditation: Harvesting Joy Amidst Hardship

Support the show

Hosted by Steph R. Long (Chopra-certified health and meditation instructor, well-being advocate, and the former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a wellness podcast aimed to ground, uplift and empower. Every other Sunday, Steph guides listeners in reconnecting with their authentic being and helps them explore what it means to be aligned in mind, body and spirit. From exploring the benefits of meditation and the importance of self-care to uncovering the keys to self-love and empowerment, she also brings listeners well-researched and practical tools for living a full and vibrant life.

Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.

For daily insights, follow Steph on IG at @stephrlong and @srlwellbeing.

Interested in being coached by Steph? Visit srlwellbeing.com.

Have you ever considered the impact of your living space on your mental and emotional well-being? What about the impact of your daily routines on the living space within your mind? If there's one thing my spiritual journey is presently teaching me, it's that feeling at home is not just about aesthetics, but also nurturing our inner selves. In this episode, I unpack the psychological and emotional impacts of interior design, how to create a sense of inner peace for overall wellness, and why our true home is in the here and now—word to Thich Nhat Hanh.

Learn practical ways to build your inner sanctuary, and uncover how just a few tweaks to your day-to-day can help you create more harmony within your soul. Nurturing our inner world is just as crucial as our outer one, and take it from me, it's totally a journey worth embarking on.

Resources:

How to Feel at Home with Yourself (The Shine App)

The Effects of Color on the Mood of College Students (Research Study via SAGE Open)

Credits:

Cover Art - Noah Bility

Music - "Jazz Personality" by Sarah, The Illstrumentalist (via Epidemic Sound)

Other Episodes That May Resonate:

Embracing Surrender: Overcoming Fear and Unlocking Your Resilience

Discovering and Aligning with Your Core Values for Self-Liberation

Support the show

Hosted by Steph R. Long (Chopra-certified health and meditation instructor, well-being advocate, and the former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nobody Told You is a wellness podcast aimed to ground, uplift and empower. Every other Sunday, Steph guides listeners in reconnecting with their authentic being and helps them explore what it means to be aligned in mind, body and spirit. From exploring the benefits of meditation and the importance of self-care to uncovering the keys to self-love and empowerment, she also brings listeners well-researched and practical tools for living a full and vibrant life.

Want to support? Buy Steph a cup of tea at ko-fi.com/stephrlong.

For daily insights, follow Steph on IG at @stephrlong and @srlwellbeing.

Interested in being coached by Steph? Visit srlwellbeing.com.