just a sip.: Recent Episodes
hygge coworking
Minute-long episodes of affirmations, meditations and motivational topics to remind folks to take a break each day - even if it's only for 60 seconds.
Ben is joined by one of Charlotte's favorites: TayFlo aka Taylor Florio. Ben and Tay are coworkers at hygge coworking, and they use this opportunity to sit down together and talk about life from the perspective of maintaining a balanced mind even when the world is anything but balanced.
Ben is joined for an extended episode by Dr. Carlie Turman, a local physical therapist in Charlotte, NC. They discuss everything from mobility to wim hof to self care to eastern vs. western medicine systems. Join along for the ride and enjoy this fun yet impactful conversation. Let us know what you think on instagram at @justasip.podcast!
Ben is joined by Dr. Carlie Turman for one final quick hitting episode, where they discuss the idea of individual purpose. Carlie talks about her journey healing others through movement.
Ben is joined again by Dr. Carlie Turman to discuss the meaning of life. Why are we here? What's the point to all of this? Is there even a point to this? Listen for a lighthearted but existential episode.
Ben is joined once again by Dr. Carlie Turman, and they discuss the feeling of being burnt out, and what kinds of habits and activities can help us move forward into a more balanced season.
Ben is joined again by Dr. Carlie Turman, and they discuss how they use mindfulness strategies to work through challenging times. Carlie talks about working in a hospital during the Covid outbreak.
Ben Kalra is joined by local physical therapist Dr. Carlie Turman for a quick guest episode. Listen in as they discuss what "wellness" means to them.
Ben is joined by Jo House for the second ever extended episode of just a sip. Jo talks about their day-to-day life of a doula as well as broader themes about finding one's purpose and how to live a fulfilling life. Enjoy the listen & much love, my friends.
Ben is joined for one last quick-hitting episode with Jo, where they talk about how being selfish can be a good thing sometimes.
Ben is joined again by Jo to talk about connecting to the people around you and how it's very meaningful to be able to develop genuine connections in life.
Ben is joined again by Jo House, and they discuss what it means to trust yourself, while reminding us that we can do hard things.
Ben is joined once again by Jo House, and today they talk about what makes them feel connected. It turned into an appreciation episode for mother nature and allowing ourselves to be present with our surroundings.
Ben is joined by Jo House, and on today's episode they talk about what's been inspiring them lately.
Ben is joined by Sam Poler for one final quick-hitting guest episode of just a sip. They talk about being mindful about how we spend our free time, and how we're all just works in progress.
For better or worse, we can't control our thoughts. Even the most seasoned meditation practitioners have all sorts of thoughts that seemingly appear out of nowhere. The practice thus does not become learning how to pause, control, or stop our thoughts from happening, it becomes learning how to accept all of our thoughts for exactly what they are: just thoughts and nothing more.
In today's episode, Ben speaks about how much easier it is to be hard on ourselves than compassionate to ourselves. What does it take to flip the negative self energy into positive self energy? Let's discuss.
It might seem counterintuitive at first, but when we're patient with ourselves, we'll probably achieve our goals faster than if we were rushing ourselves. When we're patient, we allow time for growth instead of burnout, which can lead to some awesome results.
Ben breaks down the difference in accumulating tangible vs. intangible possessions on today's episode, and which one he prefers to focus on.
In today's episode, Ben offers a quick strategy to feeling a bit less tense and a bit more loose & ready for your day! Listen to this quick episode to find out.
In today's episode, Ben talks about the powerful energy that can be found in the morning time each day, before the rest of the world wakes up and begins their day. The morning is a unique opportunity, before the chaos of the day ensues, to do anything we need to take care of ourselves and center our energy for whatever lies ahead of us.
On today's episode of just a sip, Ben talks about how we can use different strategies to begin to become aware of the thoughts (or simply notice the thoughts) rather than letting our thoughts take control of our lives. This can allow us to create calmness even when our minds run wild.
Ben talks about getting the right people in our lives. This could mean putting yourself in the right positions to meet new folks, or it could also mean putting in the effort into making your current relationships thrive. Either way, it takes effort and mindfulness to create circles of people in our lives that we can truly trust and grow with.
Ben talks about the concept of mindfulness and how we can practice mindfulness through any activities that we find ourselves participating in - Sure, it's great to sit down to meditate, but we can bring that same energy into everything we do!
Ben speaks on having purpose rather than striving for perfection. We don't need to worry about trying to be perfect all the time - it's more than enough (and more effective) to specify what your purpose is and to truly act according to that purpose.
Ben invites in the topic of permanence vs. flow, and how he believes nothing is truly ever fixed or permanent. The world and our present reality is constantly shifting, changing, and growing, and we have to be open to flowing right along with it.
Welcome to the first ever extended episode of just a sip! Ben is joined one final time by hygge coworking's own Sam Poler. They chop it up and discuss quite the range of random (and not so random) topics over the course of 25 minutes! Enjoy this mindful conversation about life, and hopefully it gives you at least one thing to ponder in your brain.
Ben is joined by Sam Poler again for a guest episode of just a sip. They talk about the importance of valuing one's relationships and having gratitude for the simple things.
Ben is joined by hygge coworking's own Sam Poler for a guest appearance episode. They talk about the importance of connecting with nature and grounding ourselves into our spaces.
Here on just a sip, we try not to give to much weight to what the haters out there have to say about us. There will always be people (unfortunately) that try to take away our joy, power, peace, and strength. It's our duty to protect that energy so we can put our best foot forward as we move through life.
A quick tip to creating a happier life can be to celebrate the joy and wins of other people. What if instead of being envious, jealous, or feeling some type of way about other peoples' success, we could share that joy and let it compound exponentially? Just a thought...
Ben talks about how it's not necessary to always be super optimistic and happy about everything that's to come in the future - all we need is a little curiosity and that will be enough to carry us forward.
Ben invites in the discussion of the phrase "what if?" Can we turn this phrase from an often negatively-utilized one to a positively-utilized one? Let's give it a try!
Ben breaks down the concept of time (as much as time can be broken down in one minute) and how we can build a better future for ourselves just by being present.
Ben discusses the fact that we should trust our intuition and value our own self worth and self image over the opinions and judgments of others.
We don't have time for haters. Prove them wrong by not taking them too seriously, instead taking time to love and nourish yourself as you move forward.
We have our first guest! Welcome Alyssa Pressler to the show, who discusses how a quick gratitude practice can make all the difference.
Ben discusses the common phrase "get 1% better every day" and revises this mindset to create space for all the ups and downs of daily life.
Your forgiveness is self love as well as medicine for the earth. We all make mistakes, and it's always more productive to forgive, learn, and move forward with compassion rather than dwelling in our mistakes.
Kindness doesn't just benefit the recipient, it benefits the giver. Kindness never runs out, and it's a beautiful tool for us to connect with others as well as our true nature.
You aren't a superhuman. You don't have 10 mini-me's to complete tasks for you. There's just one of you and you're human. So give yourself grace to do one thing at a time, and be proud of yourself along the way.
We often see others' happiness and feel envious of it, as though it takes away from our own happiness. But what if I told you we can scale happiness, and we can use ancient techniques to feel connected and happy for others, using it as fuel to create a better existence for all of us.
There are many ways in which we can spend the present moment. Ben talks about how to keep a level head through highs and lows of life.
It's common to feel as though we need the approval of others to feel comfortable and confident. But we can create our own confidence and worth from the inside out, rather than seeking from external sources.
Often, our cringiest memories are the most emphasized in our brains. This can spiral us down unfortunate rabbit holes and thoughts - so how can we begin to create more positive & productive thought patterns?
Ben talks about a simple thought process to determine what is meant for you, and what isn't.
Ben discusses and breaks down the science of breathing as it relates to the nervous system - or the body's central command center.
We can either spend our time in the past, present, or future. The majority of our time is usually spent in future projections or past memories, so how can we learn to spend more time in the present?
Change is often scary. But it's also a beautiful thing. When we're facing changes, it's all about mindset and intention. What do you want this change to bring you in your future?
For most of us, especially the creative types, it's easy to feel like our worth is tied up in our daily or weekly production or accomplishments. But we're here to remind you that you're always worthy, no matter what today produces.
Do you often have the desire to control things or people around you? If so, how would it feel to release those expectations? Ben takes us through a quick discussion and breakdown.
It's really easy to be overstimulated in our world. This makes it important to have tools in place to take a step back, soften our energy, and hear ourselves think.
We often feel like we're in a competition or race to the top with the world around us. The reality is we're not in competition with anything or anyone, and we can let ourselves move at a pace that feels good to our nature.
Ben shares his perspectives on the often triggering emotions of envy and jealousy, and how we can use simple strategies to work with our emotions, not against them.
Ben gives a few tips to create a relaxing energy in your space, to slow down time, and enjoy your simple surroundings.
You don't need to be a "yes" for everything. You have permission to say "no" and create boundaries where they serve you.
We're just plants with complex emotions. Make sure to let yourself feel watered, nurtured by your surroundings, and cared for - in whatever ways that works for you.
Anger is a complex but totally normal emotion, but it tends to cause us to react quickly and in the moment. Today Ben's helping us think through taking space when we need it to feel that anger.
Today, Ben is cheering for anyone who is working on the silent, personal battles that each of us face from time to time.
Today Ben is challenging us to spend some time alone today so that we can better appreciate ourselves. Enjoy your own company today.
Pro tip: stop comparing yourself to others and their successes, because you are not them. You are you. Everyone's going through something different. Remember that the next time you feel behind.
Life does not need to feel like nonstop resistence. Today Ben is challenging us to approach life in a way that feels more natrual and open, rather than constantly "powering through" things.
Today Ben reminds us the power in only focusing on what we can control, especially in a world where it feels like so much is out of our control. Choose where you can have an impact.
Life isn't about always trying to be calm or dispel the ups and downs, it's about learning to ride our waves.
Today Ben explores the quote that "Creativity takes courage" and the importance of leaning into that courage every once in a while.
We're trained to believe that crying is something to be suppressed, but today Ben is challenging that idea. Let yourself release through a good cry sometime soon. You'll feel better.
Nice weather is here in Charlotte. When's the last time you stood outside and just breathed it all in, without needing to accomplish something? Make today the day you do just that.
Listen, it's hard to control your mind or your thoughts, and it can sometimes seem like our minds are working against us. But Ben reminds us that it's not our thoughts that define us, but our actions.
It's so easy to go on a rant about things that bother us, but when's the last time you gushed about something or someone who left you feeling positive?
Today Ben challenges us to think of our energy as expensive and valuable so that we are more mindful about where we spend it.
When you put your mental health first, you build a stronger foundation so that you can better support others around you.
There's nothing wrong with instant gratification, but delayed gratification can help us achieve our larger goals over time. Listen in for a bit more about what delayed gratification is and how you can practice it occasionally.
Today Ben reminds us that mindfulness is a practice, and an imperfect one at that. So keep at it - and take a deep breath.
Today we explore the difference between knowledge and wisdom, and how we ourselves can become wise.
Today, bring yourself some joy by listening to an album that you were a teenager. Let it take you back in time and see how you feel listening to it.
Give so many compliments today that you start to wonder if you're being too nice. It'll make someone else's day and make you feel pretty good too.
Pro tip: book an extra day off after your next vacation or holiday to just be, to reflect, and to get things back in order.
Today, Ben is challenging those who have the means to put away a little money for a treat in the future. It's a doable challenge, so give it a listen before writing this one off!
Feeling stressed? Ben's got you in today's episode. Let's remove some bullshit together.
Today, we want you to call an old friend out of the blue. It's the perfect way to bring some joy to your day and spread it to someone else.
It's easy when someone is rude or angry with you to react in a similar way. Ben challenges us to react with kindness the next time we find ourselves in one of these situations - it's more satisfying anyway.
Today Ben is asking us to look closely at our world and be more mindful of how we interact with it.
Do you take 10 minutes each day to do something that brings you true joy? Ben's challenging us to do just that this week.
Today Ben is having us plan something fun for our next Monday so we have something to look forward to, and because Monday's have a bad rap.
We're all so used to texting. What happens when we send a voice memo or send someone a FaceTime instead? Ben encourages to switch up how we connect today.
It feels like we're constantly chasing things... but what happens if we are more mindful of what we are chasing?
Today Ben reminds us that sometimes we don't need to be fixed or advised; somtimes we just need to be seen and heard. Carry this through with your interactions throughout the day.
Don't forget that every day is a new page in your story. It's an incredible opportunity to wake up and expeirence life each day.
Ben is challenging us to find something coming up that will bring us joy - and if we don't have something coming up, to create something. Schedule the positive things.
If you're been feeling down and out lately, today's episode is for you as Ben reminds us all that we are beautiful and here for a reason.
The beauty of life is in the mundane, right? Ben tries to remind us this through a mindfulness challenge today.
Ben reminds us that we are the only true source of our happiness, and relying on others for that is a dangerous practice.
Today's episode includes a fun challenge: make a new playlist of songs that help you get out of your head.
Today's episode is a reminder that it is okay to feel lost or unsure of yourself in this life. Everything happens at its own pace.
It's easy to get worried you're being stagnant by being happy with where you are, but also to have a fear of the unknown. Ben helps quell these fears in this episode.
Today, Ben talks us through feeling anger and resentment without letting it take over our lives. After all, we're all just walking each other home.
If you're feeling frustrated or like your mindfulness practice is lacking lately, Ben is here to remind you that consistency is key and why it even matters.
Ben encourages us to make small differences through kindness, giving and happiness. It's a good reminder that small differences add up to big changes.
We often believe we will be happy when we reach a certain goal, achieve a certain thing, etc. Today's episode is a remidner that the destination is the path we're already walking on.
Ben's taking us through an exercise exploring the phrase "I am..." and seeing where it might lead each of us.
Whew, Ben hits us with some tough love today and reminds us that the words and actions of others are not always about us.
Ben has us reflect on our lives over the past 5 years and reflect on the growth that we've all undergone during that time. It's a good reminder that even when you feel like you're not moving forward, we always are.
Take this minute today to check in with yourself and your mental health. Ben leaves us with some positive thoughts and manifestations to move throughout our day with.
Ben reminds us that we tend to worry about things that are out of our control or haven't happened yet. There's nothing wrong with worrying, but today, he gives us permission to let some of our worries go.
Everyone struggles with body image issues and our physical abilities, so Ben reminds us today that we are so much more than our physical body.
Today Ben explores the idea that we can be hopeful about things that may feel hopeless on the surface. Basically, today's episode is a really dep, dark exploration of looking at the bright side of things.
Sometimes it's necessary to wipe your slate clean, even when it's difficult and you've put a lot of work to get where you are.
Mistakes don't define you, but what you do after your mistake does. Ben helps us think through this in today's episode and challenges us not to get hung up on our mistakes, but to learn and grow from them.
Today Ben explores the idea of accepting ourselves as we are and where we are in life. He reminds us that we are worthy and amazing, just as we are.
Feeling a little bit like you're not doing enough lately? Ben is here to lift you up and make you feel like you can take on the world.
Today's episode is a reminder that if we can expect and plan for the very worst, we can also expect and plan for the very best.
Today, Ben reminds us that sometimes we need to accept people as who they are, and not who we want them to be.
As we approach spring, Ben reminds us of the importance of getting some sun/natrual light each day.
Today, we'll hear some real-life examples of practicing gratitude in the face of truly difficult, frustrating situations.
Ben's challenging us to take a look at our physical spaces and ensure it's a space where we feel like we can thrive.
Today Ben walks us through some of the common misconceptions about meditations and challenges us to think about the practice differently.
Ben dispels some of the myths around mindfulness and talks about why the practice is important.
You need rest to show up as your best shelf. It'll help you create better ideas and be a better coworker, leader, partner and more.
Today Ben is walking us through brahmana breathing, a method that helps you energize and calm yourself at the same time.
Today, we're reminded that we have to go through the lows of life to truly appreciate the highs - with a little help from J. Cole and Ben, of course.
Ben reminds us that time is relative, and we're all on different paths. This means we can try something new at any time - and there's something pretty freeing about that, right?
Today, Ben shares with us some inspiring words from Thich Nhat Hanh, who just recently passed away.
When's the last time you took a moment to breathe deeply? Ben is here to help you do exactly that today.
If you need some perspective in your world today, this episode is for you. Ben's here to remind us that life is a dream, and that the pressures we put on ourselves are self induced.
Today Ben reminds us slow growth is still growth and that the most beautiful things take time.
"To be present is to be in awe of life." Ben explores this quote today and encourages us to find beauty in the mundane.
Today Ben guides us through some meditative breathing and gets us in tune with our heart.
This one's a deep one, so buckle up. Today we talk about the meaning of life and feeling all our emotions and remain calm throughout all of it, even if the emotion is not happiness.
Today, Ben reminds us it is okay to be proud of ourselves. If you're struggling with this concept, this one's for you.
Today Ben has a challenge for us all to find some nature - no matter what that might look like for each of us.
Today Ben's going to guide us through some quick yoga you can do sitting down, standing up or really anywhere (except if you're driving - if you're driving, just listen).
Today Ben draws inspiration from our fearless queen Lizzo as he prepares you to take on the day and tackle anything that comes your way.
When was the last time you forced your brain to stop thinking about the constant "what's next" and just rest?
This one minute meditation is exactly what you need to reset yourself, whether that's at the beginning of your day or in the middle.
Today Ben has a simple reminder we could all use: you are the shit. And you are, okay? Listen to this episode whenever you need that reminder.
Can you really will what you want to happen in your life into existence? Ben explores this idea on today's podcast.