In this week’s guided meditation, I lead the Woo-Woo Crew through a gratitude-based exercise (for my friends who like fitness, you’ll appreciate the title of this episode).

EMOM stands for “Every minute on the minute” and it’s a common workout structure in HIIT-style classes.

Here in this meditation, I use the EMOM style to focus on gratitude, leading you through an opportunity to deeply focus on one person, place, or thing that you’re grateful for each minute.

Give this exercise a try. I’m curious as to how it’ll go for you.

As we step into the month of November, this is a time of reflection and appreciation, so being diligent about gratitude can be a source of peace, hope, and encouragement to guide us through troubled waters.

Follow along to this meditation, and register for next week’s FREE meditation!

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Exercise can be something we look forward to. It can be a rewarding and necessary part of our day, one that helps us to get the day started in the ideal headspace or wrap it up with a powerful stress-relief. It can be as fun as a dance party, no matter if you’re doing wall balls or holding a plank that seems like it’s going on for hours.

I’m a big music fan, so music is the primary tool I use to make my exercise fun. I get my pop girls going in my ears, and I lose myself to the blessing of great tunes and the ability to take care of my physical (and mental) selves.

Getting outside into nature, creating a community, and mixing up the types of exercise you are doing are all additional tools that are just as fantastic as making it fun as much as music is.

So, how do you make exercise fun? Or, how can you start making it more fun for yourself? What are the tunes you get jiggy with? How have you noticed the benefits of exercise and regular movement on your body, mind, soul, and spirit?

In this guided meditation, we practice coming home to ourselves—one breath at a time.

We close our eyes, ground, and welcome the full truth of our present-moment experience.

* What is it like to be you today—in your body, in your breath, in your mind?

Instead of judging or fixing, we let curiosity lead. We notice sensations, emotions, and thoughts, and we allow all of it to be here. This is simple, honest mindfulness: settle, breathe, and meet yourself exactly as you are.

If you’re craving a reset that’s gentle but real, press play and follow along.

And join us LIVE next Monday at 1:00 pm HT via Zoom for free by registering here!

SHAMELESS is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

In this guided meditation, we explore our personal why.

* Why do you want to meditate today?

* Why are you here?

* Why are you taking this time for mindfulness?

Asking ourselves why is a profoundly helpful question that gives us an opportunity to check-in with our hearts and our emotions.

This is a question that’s based in curiosity, so here, when we ask ourselves why, we’re getting curious about our current experience, helping to learn more about our present moment wants, needs, and desires.

Follow along to this week’s guided meditation, and join us LIVE next Monday at 1:00 pm HT via Zoom for free by registering here!

SHAMELESS is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

There’s never been anything wrong with you.

And I’m sorry that the world has made you believe that at one point or another.

No matter who you are, no matter who you’re attracted to, no matter what you look like, no matter how you identify, no matter your body color, no matter your body size, no matter your body functions…

You are perfect, whole, and complete.

You are the you that the world needs you to be.

You exist for a reason, and that reason is special, spiritual, and sacred.

Today, I want you to take a few deep breaths, and come back home to your body.

I want you to honor and recognize your body as spiritual, sacred, and complete.

I want you to honor your own self, and celebrate one piece of who you are.

Just give it a try, even if it feels funny and even if it feels difficult.

Giving yourself a moment of self-love—whether through a self-compassionate compliment or a loving self-hug or a smile in the mirror—can be the seed that you need to start rewiring the way you look at yourself, the way you speak to yourself, and the thoughts you believe about yourself.

I’m so fucking proud of you.

Let me know how this goes for you, and feel free to share your one self-love practice today in the comments. Let others get inspired by you.

Yours,Kevin

Recently, I had the chance to sit down with my personal “Substack Oprah”—Aidan Wharton—the very gay and very brilliant author behind Gay Buffet, one of Substack’s leading hubs for gay wisdom, life, and culture.

Aidan, a modern-day homosexual Carrie Bradshaw, has been a huge inspiration to me since I first started on this platform. We’ve interacted almost daily (or at least weekly) for months now, and it was well overdue for us to finally sit down—coffee in hand, Zoom open—and have a real, heart-to-heart conversation.

In this episode, we talk about:

* how Aidan got started with his grounding publication

* why connection is so important

* the intention behind Gay Buffet

* the weirdness of being a social media persona with real-life friends

* reframing challenges into opportunities for gratitude

* his beautiful wedding

* his daily check-in ritual with his husband

* and, of course, the excitement around open relationships and gay sex

Watch or listen to our conversation—and make sure to subscribe to Aidan’s phenomenal Substack here!

You can also find him on Instagram.

SHAMELESS is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

In this session of the Woo-Woo Crew, I lead the team through a guided meditation centered around checking-in with our emotions.

Here, I guide you through the opportunity to ask yourself:

* What am I feeling right now?

* What am I needing?

* What would it look like for me to meet this need today?

Follow along to this meditation, and join us LIVE next Monday by registering here!

SHAMELESS is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.