0
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 Bring a little optimism into your life with The Bright Side, a new kind of daily podcast from Hello Sunshine, hosted by me, Danielle Robay.
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And me, Simone Boyce.
0
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Every weekday, we're bringing you conversations about culture, the latest trends, inspiration, and so much more.
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I am so excited about this podcast, The Bright Side.
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You guys are giving people a chance to shine a light on their lives, shine a light on a little advice that they want to share.
0
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 Listen to The Bright Side on America's number one podcast network, iHeart.
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Open your free iHeart app and search The Bright Side.
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 Discover a new educational and interactive podcast, Stories for Kids by Lingokids.
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Our episodes are packed with fun activities.
0
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Right, Elliot?
0
SPEAKER_07
Oh, yes.
0
SPEAKER_07
We went shape hunting around the block, and we found spheres and cubes on the street.
0
SPEAKER_07
That was great fun.
0
SPEAKER_06
Join Stories for Kids, the Lingokids podcast, inspiring you to learn while having fun.
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Listen to Stories for Kids on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
0
SPEAKER_02
 A new season of Bridgerton is here.
0
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And with it, a new season of Bridgerton, the official podcast.
0
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I'm your host, Gabby Collins.
0
SPEAKER_02
And this season, we are bringing fans even deeper into the ton.
0
SPEAKER_02
Watch season three of the Shondaland series on Netflix.
0
SPEAKER_02
Then fall in love all over again by listening to Bridgerton, the official podcast on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
0
SPEAKER_02
Subscribe to catch a new episode every Thursday.
0
SPEAKER_01
 You know, the only thing that stays with you from the moment you're born to the moment you die is your breath.
0
SPEAKER_01
Your family changes, your friends change, the country you live in changes, your jobs change.
0
SPEAKER_01
He said everything in your life changes, the way you look changes, what you like changes, what you wear changes, but your breath stays the same and it stays with you.
0
SPEAKER_01
It's always with you.
0
SPEAKER_01
 Hey everyone, welcome back to On Purpose, the number one health podcast in the world.
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SPEAKER_01
Thanks to each and every one of you that come back every single week to listen, learn, and grow.
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SPEAKER_01
What an amazing, amazing week it has been.
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I hope that you've had an incredible week too.
0
SPEAKER_01
 and I am so excited to be talking to you today.
0
SPEAKER_01
I can't believe it.
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SPEAKER_01
My new book, Eight Rules of Love, is out, and I cannot wait to share it with you.
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SPEAKER_01
I am so, so excited for you to read this book, for you to listen to this book.
0
SPEAKER_01
I read the audio book.
0
SPEAKER_01
If you haven't got it already, make sure you go to eightrulesoflove.com.
0
SPEAKER_01
It's dedicated to anyone who's trying to find, keep, or let go of love.
0
SPEAKER_01
 So if you've got friends that are dating, broken up, or struggling with love, make sure you grab this book.
0
SPEAKER_01
And I'd love to invite you to come and see me for my global tour, Love Rules.
0
SPEAKER_01
Go to jscheddytour.com to learn more information about tickets, VIP experiences, and more.
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SPEAKER_01
I can't wait to see you this year.
0
SPEAKER_01
And whether you've been feeling challenged, pushed, weakened, strengthened, more empowered,
0
SPEAKER_01
 Whichever end of that spectrum you're on, you're alive, you're breathing, you're here.
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And that makes a difference.
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That is extremely, extremely powerful.
0
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It's really fascinating to think about that.
0
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I saw a clip recently, and I can't remember exactly who it was, but they were having this conversation about whether money or breathing were more important.
0
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 So they said, what if you got $10 million tomorrow in your bank account, but you didn't wake up?
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Are you stopped breathing?
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Or you can wake up tomorrow and be breathing, but not have $10 million in your bank account.
0
SPEAKER_01
And everyone, of course, said, well, I'd rather be alive than have money in my bank account, but not be alive, which means that our life is more valuable than that amount of money.
0
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 our breath is more valuable than that amount of money.
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When you think about that, you start going, wow, I take this breath for granted every day.
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How many times have you ever been out of breath?
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And when you finally catch that breath, you feel, ah, now I feel centered.
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Or you've been running, you've been playing sport,
0
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 And finally, you're able to take a full, deep breath.
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Or maybe you're someone who struggles with asthma or has some sort of breathing challenges.
0
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When you feel you can breathe, isn't it just a special feeling?
0
SPEAKER_01
When your head's underwater, right?
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When your head's underwater and you come up for that breath,
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 How amazing does that breath feel?
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Well, that's a breath that we can experience every day.
0
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And here's the thing, I didn't realize this until very, very late on.
0
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 I lost my voice during my time as a monk.
0
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I had these extremely large polyps in my throat.
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I was constantly getting sick.
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I damaged my vocal cords, was losing my voice and I had to have these polyps lasered from inside of my throat.
0
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 And then my doctor not only wanted me to practice speaking again, and I had to take vocal classes again, my voice sounded so different when I started talking again.
0
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My voice sounded really, really soft, and you couldn't have recognized it was me.
0
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Now my voice has gone back to normal pretty much.
0
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And I was also asked to do breath work.
0
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 And i've been practicing breathwork as a monk as well and it was really amazing because i've been trained in the science of breathwork spiritually and emotionally and now i was being introduced to breathwork scientifically and from a vocal point of view.
0
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 And today I want to share with you the five daily habits for managing your emotions, and they're all connected to your breath.
0
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Now, for those of you who have read Think Like a Monk, you know this story.
0
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But even if you've heard it before, it's one of those stories that every time I tell it, I get goosebumps.
0
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 It was my first day of monk school, and I was watching around a 10-year-old monk teach a group of younger monks their first day of monk school as well.
0
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They were probably like six years old.
0
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And I was watching him and I was thinking, wow, look at that 10-year-old teaching.
0
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It's incredible.
0
SPEAKER_01
 And after the class ended, I went up to him and I said, what was that?
0
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And he said, it's their first day of monk school.
0
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And he didn't say those words, but you know what I mean.
0
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And I said, amazing, what were you teaching them?
0
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He said, well, what did you learn on your first day of school?
0
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And I said, I think I learned the ABCs, the one, two, three.
0
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And he said, well, we teach them how to breathe.
0
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And I said, what do you mean teach them how to breathe?
0
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 Like, what does that mean?
0
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Like, why do you teach them how to breathe?
0
SPEAKER_01
And he said, well, you know, the only thing that stays with you from the moment you're born to the moment you die is your breath.
0
SPEAKER_01
Your family changes, your friends change, the country you live in changes, your jobs change.
0
SPEAKER_01
He said everything in your life changes, the way you look changes, what you like changes, what you wear changes, but your breath stays the same and it stays with you.
0
SPEAKER_01
It's always with you.
0
SPEAKER_01
 And he said, when you're happy, what changes?
0
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Your breath.
0
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When you're sad, what changes?
0
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Your breath.
0
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Your breath is connected to every emotion in your life.
0
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And so if you know how to navigate your breath, you will know how to navigate life.
0
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And I started thinking about that.
0
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I started thinking about how we use phrases like, you take my breath away.
0
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 And that's a positive thing.
0
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We say, well, just looking at you takes my breath away.
0
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So we're linking the emotion of attraction to breath.
0
SPEAKER_01
But then we always say, let me catch my breath.
0
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I need to take a breath.
0
SPEAKER_01
Or when you hear some big news, maybe challenging news, you may say, I just need to breathe.
0
SPEAKER_01
 Notice how all of our emotions are so deeply interlinked and interconnected to our breath.
0
SPEAKER_01
But we've never been to a class that teaches us how to breathe.
0
SPEAKER_01
And what was really fascinating for me is that when I started working with the vocal and breath coach afterwards, she was telling me how athletes learn how to breathe, musicians learn how to breathe,
0
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 and how each and every single one of us should be treating our bodies like an athlete.
0
SPEAKER_01
 And when I heard that, I was completely moved by that idea that we are all athletes because we use our mind.
0
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We use our body.
0
SPEAKER_01
We are completely engaged mentally and physically every single day, yet we don't learn how to breathe.
0
SPEAKER_01
We all deal with emotions every day, but we don't learn how to breathe.
0
SPEAKER_01
And isn't that fascinating?
0
SPEAKER_01
 Isn't that incredible that there is something we do every day, but we've never been trained in how to do it?
0
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Now, you may say, Jay, why do I need to train in how to do it?
0
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Because I'm alive, I breathe just fine.
0
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Well, what if I told you that this habit would change how you deal with stress?
0
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 That this one habit could change the quality of your sleep.
0
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That this one habit could get you more energy when you need it.
0
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I'm sure you'd say, Jay, I'm in.
0
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I'm in.
0
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Who doesn't want to sleep deeper?
0
SPEAKER_01
Who doesn't want to manage their stress better?
0
SPEAKER_01
Who doesn't want to be able to calm their nerves, reduce anxiety and fear simply through one habit?
0
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Are you ready?
0
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 Let's do it.
0
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So the first type of breathing that I want to introduce you to is not even about breathing.
0
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It's called the 5-4-3-2-1 technique.
0
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And this technique is something I learned as a monk to increase presence, but today it's used by therapists and coaches and medical professionals.
0
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And I recently did this with Gail King on CBS This Morning.
0
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 And the 5-4-3-2-1 technique has been created to help you feel grounded in the moment.
0
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How many times are you in a space, but you're not internally there?
0
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You're there in physical presence, but you're not there in mental, emotional, spiritual presence.
0
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So to be somewhere, and I want you to be where you are right now, here's what I want you to do.
0
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What are five things that you can see?
0
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Could be the sky,
0
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 And these are five things that you can see that you can't touch.
0
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So it could be the trees, it could be the sky, it could be the ceiling, it could be the wall.
0
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Bring your attention to those five things one at a time.
0
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And take in a deep breath, a natural breath, and out.
0
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 Gently close your eyes and lower your gaze.
0
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Now, what are the four things you can touch?
0
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Maybe your shirt, your trousers, the chair you're sitting on.
0
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Notice the difference in the coolness or the warmth.
0
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 The harshness or the soft.
0
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Bring your attention to each one of these one at a time.
0
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Taking a deep breath and naturally out.
0
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Now, what are the three things you can hear?
0
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 Might be the sound of my voice, the sound of your stomach.
0
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Maybe a conversation in the background or white noise.
0
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Allow them in.
0
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And take in a deep breath and out.
0
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 And what are the two things that you can smell?
0
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Could be a scent or a fragrance.
0
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Taking a deep breath and out.
0
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And what's one thing you can taste?
0
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 Taking a deep breath and out.
0
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How was that for you?
0
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Just in a few moments, don't you feel more present, more still, more calm, more grounded?
0
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Maybe you're breathing slower and deeper.
0
SPEAKER_08
 Maybe you're feeling a bit more clear.
0
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I hope you enjoyed that.
0
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So that's one thing I want you to practice when you walk into a meeting room, when you walk into a Zoom, when you walk into your room, when you finish the day of work and you're in your living space.
0
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Take a moment to just do that.
0
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Take a moment to just feel that presence.
0
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 So that's habit number one.
0
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This one you can use at any moment at any time.
0
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I usually use it when I feel my mind is everywhere and I feel I'm not really in this space.
0
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I may be distracted.
0
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And so when I go into a room, I always try and do this first.
0
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Now, the next thing I want to introduce you to is called diaphragmatic breathing.
0
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 Now, I had to look this up when I first started hearing about it.
0
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Now, when you look at medical sites, it describes the diaphragm as a large muscle that sits below the lungs.
0
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It helps move air in and out of the lungs.
0
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We're always told to breathe into your lungs, right?
0
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 that actually diaphragmatic breathing is deep and fully engages the diaphragm and increases the efficiency of the lungs.
0
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 So normal breathing is pretty shallow and doesn't necessarily completely use the lungs in the way that they can be used.
0
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So what I want you to do is I want you to place your left hand on your stomach and your right hand on your chest.
0
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And diaphragmatic or belly breathing involves fully engaging the stomach and the abdominal muscles.
0
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So what we're going to do is we're going to breathe in, but as you breathe in, you're going to feel your stomach come out.
0
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 So when you inhale, breathe in through the nose, drawing the breath down toward the stomach.
0
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And you'll actually feel your stomach coming out, pushing against your hand.
0
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And your chest remains still.
0
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And then, when you breathe out, when your lips are slightly open, and you'll feel your stomach go in.
0
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 So breathe in and feel your stomach go out.
0
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And breathe out and feel your stomach go in.
0
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In through your nose and out through your mouth.
0
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 So diaphragmatic breathing not only strengthens the diaphragm and stability in the core muscles, it lowers the heart rate and the blood pressure, reducing oxygen demand, and allows you to feel more relaxed.
0
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 And this type of breathing, of course, is allowing you to have deeper, more powerful breaths where your lungs are actually benefiting from the process.
0
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This one I recommend practicing throughout the day.
0
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You can do it for two to five minutes at a time, multiple times a day.
0
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Whenever you feel like you're out of breath, whenever you feel like you're running around, you're rushing around, this is a great one to practice.
0
SPEAKER_05
 When you find that bright spot to help you get through your day, it's powerful.
0
SPEAKER_04
That's where The Bright Side comes in.
0
SPEAKER_04
A new daily podcast from Hello Sunshine that's bringing you a daily dose of joy.
0
SPEAKER_04
I'm Danielle Robay.
0
SPEAKER_04
And I'm Simone Boyce.
0
SPEAKER_05
Listen, both Danielle and I are reporters.
0
SPEAKER_05
We've covered the news and we know the world can feel heavy, but The Bright Side podcast is a space to have a little fun, to learn something new and get into some friendly debates.
0
SPEAKER_04
 That's right.
0
SPEAKER_04
Join us five days a week to see how life can look from the bright side.
0
SPEAKER_04
We'll hear from celebrities, authors, experts and listeners like you, whether it's relationships, friend advice or figuring out how to navigate life's transitions.
0
SPEAKER_05
We'll talk through it all together.
0
SPEAKER_04
Listen to the bright side from Hello Sunshine every weekday on the iHeartRadio app, Apple podcasts or wherever you get your podcasts.
0
SPEAKER_06
 Parents, ready to discover a new educational and interactive podcast for kids?
0
SPEAKER_06
Join Stories for Kids by Lingokids, where episodes are packed with fun activities.
0
SPEAKER_06
Right, Elliot?
0
SPEAKER_07
Oh, yes!
0
SPEAKER_07
We learned how to recycle at the beach.
0
SPEAKER_07
 That was great fun!
0
SPEAKER_07
Cowie, what do you say?
0
SPEAKER_07
It was!
0
SPEAKER_07
And that time when we did the science experiments and Billy made raisins dance!
0
SPEAKER_07
That is so cool, Billy!
0
SPEAKER_06
He did!
0
SPEAKER_06
Not to mention when a certain Elliot took up swimming classes with Lisa.
0
SPEAKER_07
That was me!
0
SPEAKER_06
Bet you can't catch me!
0
SPEAKER_06
I'm going to get you!
0
SPEAKER_06
 All this fun and more in our Stories for Kids.
0
SPEAKER_06
Lingo Kids' Stories for Kids is now available on Story Button, the kid-friendly device for screenless podcast listening.
0
SPEAKER_06
Listen to Stories for Kids on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
0
SPEAKER_02
 A new season of Bridgerton is here.
0
SPEAKER_02
And with it, a new season of Bridgerton, the official podcast.
0
SPEAKER_02
I'm your host, Gabrielle Collins.
0
SPEAKER_02
And this season, we are bringing fans even deeper into the ton.
0
SPEAKER_02
Colin Bridgerton has returned from his travels abroad.
0
SPEAKER_02
Is Betrothal written in the stars for the eligible bachelor?
0
SPEAKER_02
 Meanwhile, the ton is reverberating with speculation of who holds Lady Whistledown's pen.
0
SPEAKER_02
We're discussing it all.
0
SPEAKER_02
I sit down with Nicola Coughlin, Luke Newton, Shonda Rhimes, and more to offer an exclusive peek behind the scenes of each episode of the new season.
0
SPEAKER_02
 Watch season three of the Shondaland series on Netflix.
0
SPEAKER_02
Then fall in love all over again by listening to Bridgerton the official podcast on the iHeartRadio app, Apple Podcasts or wherever you get your podcasts.
0
SPEAKER_02
Subscribe to catch a new episode every Thursday.
0
SPEAKER_01
Now the next one I want to share with you is today referred to as box breathing or square breathing.
0
SPEAKER_01
 And Webber-Badee says, it's a deep breathing technique that can help you slow down your breathing.
0
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It works by distracting your mind as you count to four, calming your nervous system and decreasing stress in your body.
0
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So this is more directly linked to stress.
0
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The diaphragmatic breathing is the practice we use across all of these areas and it can be used whenever, but when you're actually feeling a deep bit of stress.
0
SPEAKER_01
 So in this one what we're going to do is we're basically doing the same type of breathing but we're adding the count of four.
0
SPEAKER_01
 So the reason why it's a box breath is you're breathing in for four, imagine a line going up.
0
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You're holding for four, imagine a line going across.
0
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You're breathing out for four, imagine a line going down.
0
SPEAKER_01
And you're waiting for four, imagine a line going across.
0
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So it draws a square and you can actually visualize the square as you do this.
0
SPEAKER_01
So place your hands back in those same spaces.
0
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And I want you now to breathe in for a count of four.
0
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 Feel your stomach come out and then hold for four.
0
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Out for four.
0
SPEAKER_08
 And then wait.
0
SPEAKER_01
So that's a test run.
0
SPEAKER_01
And the careful thing you have to do is as you breathe in, feel your stomach come out.
0
SPEAKER_01
And now as you hold, hold gently.
0
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This is actually training our mind to be able to hold without holding with pressure.
0
SPEAKER_01
Often we hold onto things, even things that stress us out, by really holding them tightly.
0
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See if you can hold your breath gently and softly.
0
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 and then release and feel your stomach come in and then wait.
0
SPEAKER_01
So let's do it again together.
0
SPEAKER_01
Place your hand on your stomach and your chest.
0
SPEAKER_01
Breathe in, 2, 3, 4.
0
SPEAKER_01
Hold, 2, 3, 4.
0
SPEAKER_01
Out, 2, 3, 4.
0
SPEAKER_08
 In... 2... 3... 4... Hold... 2... 3... 4... Out... 2... 3... 4...
0
SPEAKER_01
 This is an activity that may feel odd or awkward at first, but you want to do it for about 30 seconds, which will help you feel more relaxed and controlled.
0
SPEAKER_01
It was fascinating because recently I went on to the breakfast club and when I was at the breakfast club, I
0
SPEAKER_01
 went on the show but before the show i was greeted by security and one of the men at security came up to me and said hello and he was mentioning to me that his wife listens to the podcast and he said to me that he used to be in the military and they were trained in the military to do box breathing
0
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 before they were about to use a firearm because it would help control their breath.
0
SPEAKER_01
And he was saying that so much of using weapons or even being in high pressure stress situations, breathing was used in military.
0
SPEAKER_01
Now you may say, well, that's fairly extreme, but I would say, aren't there times in our day that we feel we're having an internal battle?
0
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Aren't there times in our day where we feel so stressed and pressured by the people around us?
0
SPEAKER_01
 I know that we're not experiencing it that extreme, but mentally it can feel that way.
0
SPEAKER_01
And so I want you to think about how you can practice box breathing throughout the day in times of deep stress.
0
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And if four seconds is too much, you can start with two or three seconds to help you start practicing.
0
SPEAKER_01
The goal is to breathe in and out and hold for the same amount of time, creating a square.
0
SPEAKER_01
 Now I'm going to add, I want you to make sure you're comfortable doing these exercises.
0
SPEAKER_01
Like these are not exercises that I take exclusive time for.
0
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These are exercises that I do at my desk.
0
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These are exercises I do in the car.
0
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These are exercises I do all the time.
0
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What I like about that approach is that you don't have to carve out time for these.
0
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These are activities and habits that just slot into your day that you can do whenever you like.
0
SPEAKER_01
I want to share with you the biggest news of the year.
0
SPEAKER_01
 How many of you want to meditate?
0
SPEAKER_01
I can see your heads nodding.
0
SPEAKER_01
I can see you raising your hands.
0
SPEAKER_01
I can see you saying, yes, Jay, I really want to learn to meditate.
0
SPEAKER_01
How many of you would like to learn to meditate with me every single day?
0
SPEAKER_01
 Now, I already know what the answer is because I know how many messages, DMs, reviews, notes that I get saying, Jay, I'd love to meditate with you.
0
SPEAKER_01
Last year, we took meditation to Instagram and I meditated for around 40 days live and 20 million of you tuned in.
0
SPEAKER_01
Now, I am taking that same focus, that same presence to calm.
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 I've partnered up with Calm to release a new series called The Daily J where you can meditate with me every single day for 7 minutes to make it a real habit.
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I would love for you to come and join me and take part in building a really powerful meditation practice and guess what, we're going to do it together.
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Head over right now to calm.com forward slash J to get 40% off a premium membership that's calm.com forward slash J.
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 So we did the 5, 4, 3, 2, 1.
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We did diaphragmatic breathing.
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We did box breathing.
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And now I'm going to leave you with one more.
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And this happens to be my client's favorite one because it's the energizing breath, also sometimes known as the fire breath.
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And the official way of saying is Kapalabhati Pranayama.
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I know that's hard.
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So you can just call it the KBP.
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Kapalabhati Pranayama.
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KBP, right?
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So now, this is really fascinating because
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 A Sri Sri Yoga teacher says that 80% of the toxins in our body are released through the outgoing breath.
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Regular practice of Kapalabhati Pranayam detoxifies all the systems in our body.
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So it has massive benefits for detoxing.
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 It clears our sinuses, our lungs, the respiratory system of allergens.
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It invigorates and warms the system.
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It increases metabolism, which is really, really powerful, of course.
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And in a very simple sense, it gives energy.
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I usually practice this.
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If I've got to the end of my day, but I know I need to go out, I need to meet someone, I need to go to a dinner and I'm feeling tired, this is usually what I do.
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Or if I wake up in the morning and I feel tired in the morning, this is something that I practice as well.
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 So all you want to do
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 here is this is going to feel very unnatural because we don't breathe like this at all but i want you to stick with me you're going to take in a natural inhale not too deep not too shallow just a natural inhale but then on the exhale you're going to exhale actively and sharply so the exhale is like a millisecond so inhale
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 Exhale and it almost sounds like you're clearing your nose but if you do it sharply and actively you'll start to feel a pump.
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Now with this one I want you to go in your own pace at your own time and we're only going to do about 10 reps and if you feel like continuing you can do 20.
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Now it's not about the pace, it's not about how many you can do, it's not about how fast you can go, it's about how quickly you can release your abdomen.
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So you breathe in
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 and you want to find a pace that was fairly fast and you could there are people that do it faster but you can find a pace that's right for you so you may do
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 And you'll actually find that the inhale happens naturally when you sharply and actively exhale, the inhale happens naturally.
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So it may take you a few goes to feel comfortable with this, but I want you to try it out because whenever you're feeling tired, this will be fantastically energizing.
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Honestly, it's so powerful.
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And again, you're only doing 10 to 20 reps at a time.
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So you're not trying to go on for as long as you can.
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It needs to be built up with time.
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 So these are the four habits that I wanted to share with you today that are so powerful.
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This one's great for energy.
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The box breathing is great for stress.
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The diaphragmatic breathing is amazing for before sleep.
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And the 5, 4, 3, 2, 1 is for grounded.
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These are four daily habits that you can use throughout the day.
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They're like an open menu that will transform your breath, which will transform your experience of your life.
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I really believe that I do these before I send emails.
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 I do this when I get a stressful email.
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I do this if I'm about to have a difficult phone call.
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 I practice these breathing patterns when I'm sitting in bed struggling to sleep.
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These breathing patterns have become my go-to.
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See, we already have go-tos, but our go-to is, I can't sleep, let me put a pill.
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I can't sleep, let me go and have a snack.
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I feel tired, let me eat sugar or carbs.
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Notice how you already have something you do.
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What if you could change what it is that you do?
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What if you could upgrade what it is that you do in order
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 to not give in to those lower habits.
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I find that simply through breath work, I can feel full, energized, focused, and clear, and rested.
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And for all of you who really, really struggle, breathe in for four and out for more than four.
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Breathe in for four and out for more than four.
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That will relax you, it will slow down your breath.
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I did a mini little challenge.
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I was watching whether I could control my breath
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 in high stress situations.
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So we did an experiment where there was a heavy metal, rock metal band that was playing really fast and hard and I had to sit next to them and lower my breath.
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And I found that going inward and focusing on my breath allowed me to slow down my heart rate even though the bass drum was going so fast.
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We tried the same in traffic.
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I even did the same in a cold plunge.
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 And that's what I found every single time that in any of those places of high stress and high speed, by simply doing these activities, I was able to drop my heart rate and the breathing rate and allow myself to feel centered and calm even in places of chaos.
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So I've tried and tested this.
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Athletes have tried and tested this.
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Musicians have tried and tested this.
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It's now your turn.
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 Thank you so much for listening today.
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Now I have to take an opportunity to do this.
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I waited till the end of the podcast because I wanted to get straight into it today, but I wanted to read just the amazing reviews.
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We have now 17,000 reviews and I really, really hope we can get to 20,000 this year.
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Thanks to all of you.
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It really helps podcasts.
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So I want to read some of your
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 Reviews and i want you to make sure you leave your name at the end of your reviews because i want to thank you and appreciate you now this one says the world is better with on purpose i can't say good enough good things about on purpose podcast i'm listening to as many as i can every day and soaking up all these topics like a sponge i share it with everyone i know the world is a better place with jay in it thank you thank you for all of your hard work so you can help everyone and especially myself that means
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 the world to me.
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I really, really appreciate that.
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This is another one that says, love Jay Shetty, speaks to my heart so often and really has helped my relationships.
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Very, very grateful.
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 This one is from Juliana Lemos, inspiring.
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As a beginning therapist in a world where people are desperate to heal from the most painful wounds, I found Jay's podcast to be so enlightening and inspiring when I work with families, couples, and individuals from across cultures.
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Each episode gives me an opportunity to further connect with myself as a person and to improve the quality of my therapeutic services.
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Thank you, Jay, for all the work and love you put into each episode.
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I love
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 that people are going to therapy, and I'm so grateful that so many therapists listen to On Purpose.
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And this one says from Doug, I recently read Jay's book, Think Like a Monk, and really enjoyed the book.
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I was having some problems at work and home last year, and I feel like Jay's advice picked me up off the ground.
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I just found his podcast, so that will and does continue to support me and give me courage.
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2022 is shaping up to be amazing.
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 I always love the relationship communication advice also.
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Thanks Jay from Doug.
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The reviews go on and on.
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I want to thank you all for leaving them.
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Please do take a moment to do that and I'll see you again next week.
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Thank you.
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 Guess what, Will?
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What's that, Mango?
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I've been trying to write a promo for our podcast, Part-Time Genius, but even though we've done over 250 episodes, we don't really talk about murders or cults.
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I mean, we did just cover the Illuminati of cheese, so I feel like that makes us pretty edgy.
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We also solve mysteries like how Chinese is your Chinese food and how do dollar stores make money?
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And then, of course, can you game a dog show?
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So what you're saying is everyone should be listening.
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Listen to Part-Time Genius on the iHeartRadio app or wherever you get your podcasts.
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 Hey everyone, this is Molly and Matt, and we're the hosts of Grown Up Stuff How to Adult, a podcast from Ruby Studio and iHeart Podcasts.
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It's a show dedicated to helping you figure out the trickiest parts of adulting.
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Like how to start planning for retirement, creating a healthy skincare routine, understanding when and how much to tip someone, and so much more.
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Let's learn about all of it and then some.
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Listen to Grown Up Stuff How to Adult on America's number one podcast network, iHeart.
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Open your free iHeart app and search Grown Up Stuff.
1
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 This is the story of how a group of people brought music back to Afghanistan by creating their own version of American Idol.
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The joy they brought to the nation.
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You're free completely.
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No one is there to destroy you.
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The danger they endured.
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They said my head should be cut off.
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I'm John Legend.
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Listen to Afghan Star on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.