🎧 Episode Title: Instant Energy Boost through Simple Movement and Stretching Exercises

📅 Release Date: 12/28/2024

🎙️ Host: Dr. Lance Labno

Feeling sluggish in the middle of the day? In this episode of 6-Minute Reset, host Lance Labno guides you through three simple exercises designed to boost your energy and focus instantly. Whether you’re at your desk or taking a quick break, these movements can help you shake off fatigue and reset your body and mind.

1. Quick Physical Reset: The exercises are designed to help listeners break out of physical stiffness and increase circulation in just a few minutes.
2. Boost Focus and Productivity: The simple movements stimulate the nervous system, leading to a quick boost in alertness and mental clarity.
3. Mind-Body Connection: The episode reinforces the importance of taking short breaks for physical and mental well-being.

• [0:00] - Intro & overview

• Host: 6-Minute Reset website

1. The Art of Active Listening: Why No One Is Wrong

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Ad - Mindful Mover - Core Strength

"Alright, quick break. Here’s something to chew on—if you’re the type who’s putting off strengthening your core today, just picture yourself trying to balance on a yoga mat in your seventies. Not a pretty sight? No worries! ‘Clearing the Clouds’ will help you start fresh, ‘6-Minute Reset’ gives you no-excuse quick habits, and ‘Resilience Ritual’—well, that’ll help you fight the good fight when your knees say ‘no more.’ So, tune in and keep those future diapers optional, alright?"

🎧 Episode Title: Morning Rituals for a Balanced Day: Breathwork, Stretching, and Journaling | The Daily Reset

📅 Release Date: 12/26/2024

🎙️ Host: Dr. Lance Labno

The Daily Reset—a transformative approach to your morning routine designed to bring mental clarity, physical energy, and emotional balance. Discover three simple but powerful rituals: breathwork to calm your mind, mindful stretching to energize your body, and journaling to set clear intentions for the day. These practices aren't just about starting your day right; they’re tools for resetting anytime you feel overwhelmed. Tune in for actionable tips, guided exercises, and engaging metaphors that will help you build resilience and cultivate a peaceful start to every morning.

1. Key Point 1: Breathwork for Mental Clarity: The 4-7-8 technique helps activate the parasympathetic nervous system, calming your mind and reducing anxiety.
2. Mindful Stretching for Energy Flow: Gentle morning stretches (like sun salutations) boost circulation, release tension, and energize the body.
3. Journaling for Setting Intentions: Writing down intentions acts as a mental reset, clearing away the clutter and providing direction for the day. Reflection prompts encourage self-compassion and deeper self-awareness.

• [0:00] - Intro & overview

🌍 Connect with Us

• Host: Podcast Home
• Resilience Rituals website

1. The Art of Active Listening: Why No One Is Wrong

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Ad - CTC - Stamina and Endurance

"Quick pause! Now, I know you’re here to clear that mental fog, but let’s not forget the whole body that’s carrying it around. Remember the last time you really had to go, but the bathroom was, say, a hundred feet away? No problem now, but in a few years? It might feel like the New York Marathon. Good news—we’ve got podcasts to help! ‘Resilience Ritual’ will keep you strong, ‘Mindful Mover’ gets you moving, and ‘6-Minute Reset’ helps keep those habits in check. After all, staying light on your feet might keep you light on your bladder too, if you know what I mean."

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🎧 Episode Title: Mindful Motion: How to Relieve Tension and Connect with Your Body

📅 Release Date: 12/7/2024

🎙️ Host: Dr. Lance Labno

Discover why movement is key to a clearer mind in Episode 1 of Mindful Mover. We explore the surprising link between physical activity and mental clarity using Spiral Dynamics and Integral Theory. Learn practical tips and exercises to sweep away brain fog, boost creativity, and level up your mental game—all without needing a gym membership.

1. Key Point 1: Mindful Movement as a Diagnostic Tool: Physical discomfort can be a signal of deeper emotional or mental stress.
2. Key Point 2: Curiosity Over Control: Instead of trying to "fix" discomfort, approach it with curiosity and compassion.
3. Key Point 3: Integration of Physical and Mental Practices: Combining objective actions (stretching, breathing) with mindfulness leads to holistic well-being.

• The Shoulder Serenade: A guided shoulder roll exercise designed to release tension in the neck and shoulders, using metaphors like "bungee cords" and "melted snowman" for visualization.
• The Deep Breath Reboot: A deep breathing exercise focused on expanding the belly and releasing tension, using metaphors like "balloon vs. soda straw" and "ocean wave" to enhance the experience.
• Guided Stretch: A series of stretches incorporating mindful breathing and self-reflection, including tilting the head and gently swaying from side to side.
• Weekly Challenge: Mindful Breaks: Setting reminders throughout the day for mindful breaks, involving stretching, breathing, and checking in with the body’s sensations.

• [0:00] - Intro & overview

• Host: Movement Solutions Website
• Podcast Home Spotify
• YouTube Apple

1. The Art of Active Listening: Why No One Is Wrong

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🎧 Episode Title: Clearing the Mind: Using Spiral Dynamics and Integral Theory for Mental Decluttering

📅 Release Date: 12/23/2024

🎙️ Host: Dr. Lance Labno

The episode explores how integrating Spiral Dynamics and Integral Theory can provide a comprehensive roadmap for mental wellness. It focuses on tools like guided meditation and journaling exercises, helping listeners create space between their thoughts and develop healthier daily habits.

1. Key Point 1: Understanding Mental Clutter: Learn how our thoughts and emotions contribute to mental clutter and overwhelm.
2. Key Point 2: Shift in Mindset with Spiral Dynamics: Move from an individualistic, achievement-focused mindset (Orange) to a community-centered, empathetic perspective (Green).
3. Key Point 3: Holistic Approach with Integral Theory: Use Ken Wilber’s AQAL model to address both internal experiences (thoughts and feelings) and external practices (daily habits and social context).
4. Key Point 4: Practical Tools for Mental Decluttering: Practice a guided meditation for cognitive distance and a journaling exercise for mental clarity.
5. Key Point 5: Daily Habits for Mental Wellness: Implement simple practices like breathwork and daily check-ins to maintain a clear and calm mind.

• [0:00] - Intro & overview
• [5:23] - Eye-opening insight on [topic]
• [12:47] - Practical tips to use now
• [25:10] - Final takeaways & wrap-up

• Host: Podcast Home
• CLEARING THE CLOUDS website
• Apple
• YouTube

1. The Art of Active Listening: Why No One Is Wrong

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Mentioned in this episode:

Ad - Resilient Flow Network - Shoulder Strength

"Alright, let’s chat about something we take for granted: lifting our arms above our heads. Sound easy? Well, it won’t be in a few decades if you’re skipping shoulder workouts today! ‘Mindful Mover’ keeps you limber, ‘Resilience Ritual’ brings the strength, ‘6-Minute Reset’ fits it into your day, and ‘Clearing the Clouds’ sharpens your focus. Let’s make sure you’re lifting that carry-on suitcase solo, not calling for aisle assistance!"

Clearing the Clouds - Podcast

🎧 Episode Title: Transform Your Daily Routine: How to Build Meaningful Rituals for a Balanced Life

📅 Release Date: 12/18/2024

🎙️ Host: Dr. Lance Labno

In this episode, learn how to transform everyday routines into meaningful rituals that ground and energize you. Discover the science behind rituals, practical tips for getting started, and exercises you can try right away to create intentional moments throughout your day.

1. Key Point 1: Rituals vs. Habits: Understanding the distinction between automatic habits and intentional rituals.
2. Key Point 2: Practical Ritual-Building Tips: Actionable steps to begin integrating meaningful rituals into daily routines.
3. Key Point 3: The Role of Environmental Cues: Using space and visual triggers to reinforce rituals.
4. Key Point 4: Personalization and Consistency: How to make rituals unique, meaningful, and sustainable.

• [0:00] - Intro & overview

• Host: Podcast Home
• Resilience Rituals website

1. The Art of Active Listening: Why No One Is Wrong

• Love the episode? Drop a review, and we might read yours next!

Mentioned in this episode:

Ad - CTC - Stamina and Endurance

"Quick pause! Now, I know you’re here to clear that mental fog, but let’s not forget the whole body that’s carrying it around. Remember the last time you really had to go, but the bathroom was, say, a hundred feet away? No problem now, but in a few years? It might feel like the New York Marathon. Good news—we’ve got podcasts to help! ‘Resilience Ritual’ will keep you strong, ‘Mindful Mover’ gets you moving, and ‘6-Minute Reset’ helps keep those habits in check. After all, staying light on your feet might keep you light on your bladder too, if you know what I mean."

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Depends - RFN

"Hey there! Ever thought about the habits you're building now that might just sneak up on you later? Today, it’s easy to skip a few squats, and tomorrow? Well, let’s just say Depends might come in handy if you're not exactly…moving mindfully. That’s why I’ve got four podcasts that dive deep into resilience, movement, mindfulness, and keeping you active. From ‘Clearing the Clouds’—which will help you clear your head and focus, to ‘Mindful Mover’—that’ll get you moving like you’ve got no extra baggage, to ‘6-Minute Reset’—yes, you can reset in just 6 minutes. Because whether it’s strength, peace, or bladder control… it’s all about the habits you’re building now. Let’s get into today’s episode and stay out of diapers together, shall we?"

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Ad - MM - Core Strength 2024

"Alright, quick break. Here’s something to chew on—if you’re the type who’s putting off strengthening your core today, just picture yourself trying to balance on a yoga mat in your seventies. Not a pretty sight? No worries! ‘Clearing the Clouds’ will help you start fresh, ‘6-Minute Reset’ gives you no-excuse quick habits, and ‘Resilience Ritual’—well, that’ll help you fight the good fight when your knees say ‘no more.’ So, tune in and keep those future diapers optional, alright?"

Podcast Home

🎧 Episode Title: Quick Clarity: Guided Visualization for Instant Calm

📅 Release Date: 12/18/2024

🎙️ Host: Dr. Lance Labno

Feeling overwhelmed and in need of a quick mental reset? In this episode of 6-Minute Reset, host Lance Labno guides you through a grounding visualization exercise called 'The Rooted Tree.' Using calming imagery, you’ll learn how to anchor yourself, release built-up tension, and find instant clarity. Perfect for when your mind feels scattered or cluttered.

1. Key Point 1: Clarity and Focus: Listeners will learn how to use visualization to calm their minds and regain focus.
2. Key Point 2: Grounding Technique: A step-by-step exercise to feel more stable and centered, even in stressful situations.
3. Key Point 3: Stress Release: The episode guides listeners through releasing tension, using a metaphor of roots absorbing stress into the earth.

Shareable Quote: “Small shifts lead to big clarity. Until next time, keep resetting!”

• [0:00] - Intro & overview

• 6-Minute Reset website

1. The Art of Active Listening: Why No One Is Wrong

Mentioned in this episode:

Ad - Mindful Mover - Core Strength

"Alright, quick break. Here’s something to chew on—if you’re the type who’s putting off strengthening your core today, just picture yourself trying to balance on a yoga mat in your seventies. Not a pretty sight? No worries! ‘Clearing the Clouds’ will help you start fresh, ‘6-Minute Reset’ gives you no-excuse quick habits, and ‘Resilience Ritual’—well, that’ll help you fight the good fight when your knees say ‘no more.’ So, tune in and keep those future diapers optional, alright?"

🎧 Episode Title: Uncovering Mental Blocks: How to Identify and Overcome Limiting Beliefs

📅 Release Date: 12/17/2024

🎙️ Host: Dr. Lance Labno

This episode centers on recognizing and addressing the hidden mental blocks that hinder personal growth, such as limiting beliefs, procrastination, and unresolved emotions. The episode guides listeners from a structured, rule-based mindset (Blue in Spiral Dynamics) to a more flexible, self-empowered approach (Orange).

1. Key Point 1: Identifying Mental Clouds: Recognize common mental blocks like procrastination, perfectionism, and self-doubt, understanding their deeper roots.
2. Key Point 2: Move from a rigid, rule-based mindset (Blue) to a more flexible, innovative perspective (Orange).
3. Key Point 3: Integrating Perspectives with Integral Theory: Use Integral Theory to weave together old beliefs with new, expansive thinking for a holistic approach to personal growth.

• [0:00] - Intro & overview

• Host: Podcast Home
• CLEARING THE CLOUDS website
• Apple
• YouTube

1. The Art of Active Listening: Why No One Is Wrong

• Love the episode? Drop a review, and we might read yours next!Leave a Review on Podchaser

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Ad - 6-Minute Reset - Grip and Hand Strength

"Did you know grip strength is a great indicator of overall health? 6-Minute Reset brings hand exercises that keep your grip strong now, so you’re not fumbling every bottle and bag in your 70s. A few minutes today means a strong, reliable grip tomorrow."

Clearing the Clouds - Podcast

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Ad - Resilient Flow Network - Shoulder Strength

"Alright, let’s chat about something we take for granted: lifting our arms above our heads. Sound easy? Well, it won’t be in a few decades if you’re skipping shoulder workouts today! ‘Mindful Mover’ keeps you limber, ‘Resilience Ritual’ brings the strength, ‘6-Minute Reset’ fits it into your day, and ‘Clearing the Clouds’ sharpens your focus. Let’s make sure you’re lifting that carry-on suitcase solo, not calling for aisle assistance!"

Clearing the Clouds - Podcast

🎧 Episode Title: Easy Wins for Wellness: Simple Desk Hacks and Stress Relief Tips for Busy Schedules

📅 Release Date: 12/16/2024

🎙️ Host: Dr. Lance Labno

Feeling stiff after a long day at your desk? In this episode of Clearing the Clouds, we share easy, actionable tips to relieve stress and improve your posture without turning your office into a yoga studio. Tune in for simple desk hacks, the Pomodoro Technique for movement, and stretches you can do without looking weird. Your body will thank you! #DeskWellness #EasyWins

1. Key Point 1: Optimize Your Workspace: Simple desk adjustments (e.g., monitor height) can reduce neck and back strain.
2. Key Point 2: Incorporate Movement Breaks: Use the Pomodoro Technique to build movement into your day and boost energy levels.
3. Key Point 3: Practice Desk Stretches: Easy stretches like the shoulder roll and "Desk Pretzel" help alleviate muscle tension and improve posture.

1. Chair Height Adjustment Exercise: Adjust your chair height so your knees form a 90-degree angle and your feet rest flat on the ground.
2. The Shoulder Roll Stretch: Sit or stand up straight. Roll your shoulders forward three times, then backward three times. Repeat as needed throughout the day.
3. The Desk Pretzel Stretch: Cross one leg over the other and gently twist your torso towards the top leg. Hold for a few seconds, then switch sides.
4. The Pomodoro Movement Break: Set a 25-minute timer for focused work, followed by a 5-minute break for stretching or walking.

• [0:00] - Intro & overview

• Host: Movement Solutions Website
• Podcast Home Spotify
• YouTube Apple

1. The Art of Active Listening: Why No One Is Wrong

• Love the episode? Drop a review, and we might read yours next! Review Here on Podchaser!

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