Hey, family. It’s been a minute, I know. So if you have a moment to get cozy, I have some life updates I'm excited to share with you. This finale episode is part reflection, part love letter, part sacred pause. I’m sharing why the mic went quiet after February, what’s been stirring beneath the surface, and how life rerouted me into a space I didn’t plan for—but deeply needed. This isn’t a goodbye, but an evolution. In this final episode of the season, I’m opening up about what it’s meant to r...
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Hey, family. It’s been a minute, I know. So if you have a moment to get cozy, I have some life updates I'm excited to share with you. This finale episode is part reflection, part love letter, part sacred pause. I’m sharing why the mic went quiet after February, what’s been stirring beneath the surface, and how life rerouted me into a space I didn’t plan for—but deeply needed. This isn’t a goodbye, but an evolution. In this final episode of the season, I’m opening up about what it’s meant to r...
Hey, family. It’s been a minute, I know. So if you have a moment to get cozy, I have some life updates I'm excited to share with you. This finale episode is part reflection, part love letter, part sacred pause. I’m sharing why the mic went quiet after February, what’s been stirring beneath the surface, and how life rerouted me into a space I didn’t plan for—but deeply needed. This isn’t a goodbye, but an evolution. In this final episode of the season, I’m opening up about what it’s meant to r...
I don't know who needs to hear this, but the stories you’ve been telling yourself about who you are and what you’re capable of aren’t even true. In this episode, we dive deep into the narratives that limit us, questioning the doubts and fears that shape our lives. The good news is you have the power to rewrite them—and I'm hoping this episode helps you begin to do just that. I’m sharing a personal story about how I once believed my voice didn’t matter and how I finally broke free from that li...
Sometimes everything you thought was a setback is actually a sign that you’re exactly where you need to be. In this episode, I’m reflecting on turning 35—not as a milestone, but as a moment of deep surrender. I used to have a vision of who I’d be by now, and honestly? It doesn’t match my reality. But instead of resisting, I’m learning to lean in, trust the unfolding, and release the pressure of "shoulds." We’re talking about letting go of timelines, reframing setbacks, and embracing the disco...
What if your struggles weren’t meant to break you but to guide you? In this episode, we’re diving into the idea that pain—whether personal or collective—can be a powerful teacher if we let it. From global crises and political unrest to deeply personal battles, the weight of the world can feel overwhelming. Together, we’ll pause to honor these challenges, reflect on what they’re teaching us, and explore how to turn that pain into fuel for growth, healing, and action. I’ll share my own recent j...
What are you here to do? What’s your soul’s purpose? In this episode, I’m diving into dharma—the unique path you’re meant to walk in this lifetime. In Ayurveda, dharma is more than just purpose; it’s the essence of who you are and why you’re here. But reconnecting with your dharma isn’t just about personal fulfillment—it’s a radical act of resistance against systems that profit from keeping us disconnected from ourselves. I’m sharing my journey from burnout and anxiety in the digital media wo...
As we step into 2025, it’s easy to get swept up in all the “new year, new me” energy—but what if there’s a different way to approach growth? In this episode, I’m flipping the narrative on reinvention and sharing my journey from chasing external validation to embracing self-acceptance rooted in remembrance. Together, we’ll unpack how societal pressures—shaped by capitalism, colonialism, and systemic conditioning—convince us we need to "fix" ourselves, and why breaking free from those stories i...
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. Se...
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...
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 tim...
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 th...
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...
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...
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...
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 ou...
Have you ever felt stuck in life, unsure of how to break free from your own fear and resistance? On this episode, I unpack the true meaning of surrender, and how embracing it can lead to spiritual growth and transformation. Through my own experiences with panic attacks and exploring the concept of surrender, I've discovered that understanding the transitory nature of discomfort is the key to our ability to endure. After sharing some of my insights, I guide us through a 6-minute meditation t...
🗣️ TO FREEDOM! I recently took a massive leap of faith, uprooting my life and moving back to Florida to fully embrace my calling as a well-being coach. It wasn't easy, but through facing my fears and beginning to dismantle my karmic baggage, I discovered the powerful impact of living in alignment with my core values. In this episode, I take you on a journey through the challenges I faced and the liberating revelations I uncovered along the way. Do you remember a moment in your life when you ...
Are you ready to step into the highest version of yourself? Join me, Steph R. Long, for the upcoming season of In Case Nobody Told You. As a Chopra-certified health and meditation instructor, well-being advocate, and the Deputy Director of Enterprise for Refinery29 Unbothered, every other Sunday, I bring you well-researched and practical tools for living a full and vibrant life. Mark your calendars for Sunday, June 11, 2023, when we as a community will kick off Season 2 with more mind-body c...
Wow. Steph is really, really inspired right now. So she's telling y'all about it (and hopefully inspiring you in the process?) Resources: Spirit. Credits: Cover Art - Noah Bility Music - Sarah, The Illstrumentalist (via Epidemic Sound) 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...
When the world feels as if it’s on fire with no extinguisher in sight, it can be tough to find reasons to smile. In this practice, Steph guides listeners through a grounding meditation to restore joy, inner balance, and well-being. Resources: Laughter Therapy May Increase Life Satisfaction, Study Finds (Verywell Mind) Stress Relief From Laughter? It's No Joke (Mayo Clinic) New Study Suggests Smiling Influences How You See The World (Psychology Today) Credits: Cover Art - Noah Bility Musi...
Returning after an unexpected hiatus, Steph shares reflections on alchemizing challenges so we can serve our greatest good. Resources: The CBT Journal for Mental Health: Evidence-Based Prompts to Improve Your Well-Being by Jordan A. Madison, LCMFT Credits: Cover Art - Noah Bility Music - Sarah, The Illstrumentalist (via Epidemic Sound) Support the show Hosted by Steph R. Long (certified embodiment facilitator and former Deputy Director of Enterprise for Refinery29 Unbothered), In Case Nob...
Hey, family. It’s been a minute, I know. So if you have a moment to get cozy, I have some life updates I'm excited to share with you. This finale episode is part reflection, part love letter, part sacred pause. I’m sharing why the mic went quiet after February, what’s been stirring beneath the surface, and how life rerouted me into a space I didn’t plan for—but deeply needed. This isn’t a goodbye, but an evolution. In this final episode of the season, I’m opening up about what it’s meant to r...
