In this opening episode of Season 2, we explore why nervous system regulation comes before insight and why understanding alone often isn’t enough to create change. You’ll learn how states of safety and threat shape learning and behavior, followed by a brief guided practice using breath and orientation to support regulation and neuroplasticity.

In this special spoken-word offering, Lena Gwendolyn invites you into a visceral remembering of your worth—unearned, unchased, undeniable. It’s a sensual manifesto for those who are done shrinking, done performing, and ready to arrive fully.

Let this episode wash over you. Let it live in your body. Let it remind you that you are the place where desire begins.

What You’ll Experience:

• A slow drop into breath and presence
• A full reading of “The Worth Manifesto”
• A gentle invitation to return to your power, daily

Suggested Use: Listen lying down, with a candle lit, or while moving through your morning or evening ritual. This is meant to be felt more than analyzed.

If this stirred something in you… Lena would love to hear from you. Tag @lenagwendolyncollective or DM your reflections on Instagram.

Remember: you don’t have to earn your place. You already belong.

Produced by Near Mint Productions, LLC

Written and Hosted by Lena Hill

Music by Patrick Simon Music

We often extend kindness to others—but when it comes to ourselves, judgment and self-criticism can take the lead. In this episode of Breathe and Lead, we invite you to soften your inner dialogue and reconnect with your heart through a gentle breathwork and visualization practice designed to cultivate self-compassion.

You’ll be guided through soothing breath patterns, a visualization to connect with your younger self, and affirmations that anchor self-worth and care. Whether you're feeling overwhelmed, perfectionistic, or simply in need of emotional nourishment, this practice offers space to release harsh inner narratives and embrace your own humanity.

🔹 What’s Inside:

• A calming breathwork sequence to quiet self-judgment
• A guided visualization to foster inner kindness and connection
• Affirmations to support self-trust, healing, and inner resilience

You deserve the same grace you offer to others. Come back to your breath, meet yourself with compassion, and lead from a place of love.

Produced by Near Mint Productions, LLC

Written and Edited by Lena Hill

Original Music by Patrick Simon Music

We spend so much time in our heads that we often forget to check in with our bodies. Stress, tension, and emotions don’t just exist in the mind—they show up in our muscles, posture, and breath. In this episode of Breathe and Lead, we’ll explore a somatic mindfulness practice to help you reconnect with your body, release tension, and find balance.

Through a guided body scan, gentle movement, and affirmations, you’ll learn to tune into physical sensations and cultivate a sense of ease. Whether you’re feeling disconnected, overwhelmed, or simply need a reset, this practice will help you ground yourself in the present moment.

🔹 What’s Inside:

• A body scan to notice and release stored tension
• Breathwork and movement to bring awareness back to the body
• Affirmations to cultivate self-trust and mindfulness

Your body holds deep wisdom—learning to listen is one of the greatest gifts you can give yourself. Take a deep breath, press play, and reconnect.

Produced by Near Mint Productions, LLC Written and Edited by Lena Gwendolyn Original Music by Patrick Simon Music

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