Episode 4

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Published on:

1st Jan 2025

Wind Down Wisely: Evening Rituals for Relaxation, Gratitude, and Better Sleep

🎧 Episode Title: Wind Down Wisely: Evening Rituals for Relaxation, Gratitude, and Better Sleep

📅 Release Date: 1/2/2025

🎙️ Host: Dr. Lance Labno

🔥 Why Listen

The Art of Keeping It Together,' Lance Labno walks you through a simple evening routine designed to help you wind down wisely. Learn practical techniques like gratitude journaling, mindful breathwork, and guided reflection to relax, let go of the day's stress, and sleep better tonight.

🎯 Top Takeaways

  1. Key Point 1: Gratitude Journaling: A simple practice of writing down three things you’re grateful for to help shift focus from stress to positive moments.
  2. Key Point 2: Mindful Breathwork: Easy breathing exercises to calm the mind and reset the nervous system, promoting relaxation before sleep.
  3. Key Point 3: Guided Reflection: A method to focus on what went well during the day rather than replaying negative thoughts, helping to end the day on a positive note.

📌 Timestamps

  • [0:00] - Intro & overview

🌍 Connect with Us

🔗 Recommended Episodes

  1. Why Rituals Matter: Building Habits That Stick for a Healthier Mind and Body
  2. Wind Down Wisely: Evening Rituals for Relaxation, Gratitude, and Better Sleep
  3. Transform Your Daily Routine: How to Build Meaningful Rituals for a Balanced Life

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Ad: Resilience Flow Network

Ever wondered what your body’s trying to tell you? Or why that little ache won’t go away? On The Resilience Flow Network, our podcasts help you tune in to those signals … with simple, practical advice. From Clearing the Clouds to Mindful Mover, Resilience Rituals, and 6-Minute Reset … each episode gives you easy-to-follow tips for a healthier, more resilient life. And guiding you is Lance Labno … a doctor of physical therapy, one who knows how to help you understand your body … and make real changes in how you feel. So whether you’ve got five minutes or half an hour … there’s something here to help you move better, feel better, and live well. Take a step toward a healthier you … and subscribe to all of our Podcasts on The Resilience Flow Network on Apple Podcasts, Spotify, or wherever you get your podcasts!

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About the Podcast

Resilience Rituals
Building emotional strength one small ritual at a time. Resilience Rituals help you develop sustainable habits that foster long-term mental and emotional resilience.
Building emotional strength one small ritual at a time. Resilience Rituals help you develop sustainable habits that foster long-term mental and emotional resilience. With monthly challenges, community contributions, and expert insights, The Resilience Architect offers simple but powerful ways to anchor yourself in life’s challenges. This podcast creates a shared space for growth, where each listener’s story contributes to a collective journey of self-discovery and empowerment.

About your host

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Lance Labno

Welcome to Clearing the Clouds Network, where wellness meets witty one-liners, led by Dr. Lance Labno—a Doctor of Physical Therapy, Licensed Massage Therapist, and part-time “cloud clearer” with over 26 years of experience massaging both muscles and mindsets. Lance has guided people through every tangle from physical knots to existential dread, collecting stories that are equal parts victory and “did that really happen?”

Here’s the lowdown: our four shows—Clearing the Clouds, Mindful Mover, Resilience Rituals, and 6-Minute Reset—team up like a wellness dream squad (no juice cleanse required!). Each show offers a different slice of self-improvement, all served with Lance’s signature blend of humor, heart, and the occasional “Did he just say that?” vibe. Plus, listeners play a big role—sharing real-life practices that keep each episode down-to-earth and packed with practical insights.

Clearing the Clouds is the head honcho, helping you cut through mental fog with insights sharper than your Monday-morning coffee fix.
Mindful Mover dives into movement, offering tips and hacks to keep you pain-free and agile—no lifetime supply of ice packs necessary, just the confidence to feel strong and balanced.
Resilience Rituals is where Lance takes on the role of your “Resilience Architect,” guiding you through the 1,000 tiny rituals that shape our lives. By listening and tuning into what habits work and what don’t, you’ll build a foundation for resilience with monthly challenges and community-shared practices. Think mini-rituals and daily resets for the days when finding matching socks feels like a win!
6-Minute Reset is your quick “pause button”—six minutes to recharge, de-stress, and laugh at the fact that, yes, you deserve a break. It’s life-affirming, snackable wisdom for instant clarity.
Together, these shows deliver a refreshingly human approach to balance, resilience, and peace—full of real-life insights and practical steps you can use every day. So grab a coffee (or tea, we don’t judge), tune in, and let’s tackle life’s clouds together with clarity, purpose, and maybe even a little laughter along the way.



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