Episode Overview

Podcast: Healing + Human Potential
Host: Alyssa Nobriga
Episode Title: 10 Minutes To Shift From Overwhelm To Inner Peace, Abundance & Gratitude
Air Date: November 25, 2025

In this special solo episode, Alyssa Nobriga offers a guided 10-minute meditation designed to shift listeners from stress and overwhelm into a state of inner peace, abundance, and gratitude. Drawing on her background as a licensed psychotherapist and coach, Alyssa discusses the power of a consistent gratitude practice, explains its science-backed benefits, and guides listeners step-by-step through an immersive mindfulness and gratitude process. The intention is to provide practical tools to “rewire the brain,” cultivate a deeper connection to self, and manifest positive transformation—“from the inside out.”

Key Discussion Points and Insights

1. The Promise and Power of a 10-Minute Practice

• Shifting States: Alyssa proposes that dedicating just 10 minutes a day to this meditation can significantly transform mental and emotional wellbeing.
• Scientific Backing:
  • “Research shows that having a consistent gratitude practice can actually create new neural pathways that allow you to see and experience life differently.” (01:30)
• Commitment to Change: Listeners are encouraged to try this process every morning for 30 days to witness lasting transformation.
  • “This isn’t just a one-time thing. This is your invitation to show up for yourself every morning for the next 30 days and watch as the magic unfolds.” (01:47)

2. Guided Meditation Journey (02:00–13:10)

a. Centering Breath & Intention Setting (02:10–03:45)

• Foundational Breaths: Listeners are guided through several slow, deliberate inhales, focusing on longer exhales to initiate relaxation.
  • “Letting your exhale be longer than your inhale... relaxing, letting go.” (02:32)
• Setting Intention: Participants are asked to reflect on and breathe into what they most deeply desire in life.
  • “Set an intention for what it is you truly want in your life right now. Just breathing that intention into your heart space.” (03:09)
• Letting Go: Emphasis on “trusting on the exhale,” fostering a sense of surrender.

b. Releasing External Pressures (03:55–04:38)

• Shedding ‘Shoulds’: Practice includes gently breathing out any energy, expectations, or stories not truly your own.
  • “All the ways you’ve been trying to be what somebody else needs, all the pressure, the shoulds, the stories—just letting all of that go on your next exhale.” (04:10)
• Returning to Center: “Coming back to your center, feeling the spaciousness that opens as you let go.” (04:28)

c. Embodying Presence & Stillness (04:40–05:36)

• Present-Moment Awareness: Listeners are invited to let go of the past and future, fully anchoring in the present.
  • “Allowing your mind to melt into your heart in this moment.” (05:00)
• Discovering Stillness: Noticing “the stillness that is already here before you go looking for it.” (05:19)

d. Full-Body Gratitude Scan (05:40–09:20)

• Heart Focus & Golden Light Visualization:
  • “Imagine that there's a golden light at the center of your chest... infused with a vibration of gratitude.” (05:44)
• Body Appreciation Sequentially:
  • Feet/Legs: Recognizing their support and strength.
    • “Thank them for how they've supported you, carrying you through the world, helping you stand firm even in challenging moments.” (06:54)
  • Hips/Belly: Seat of emotion, intuition, power.
  • Hands: Instruments of love, creation, connection.
    • “These hands that have created, that have held the people you love, wiped away tears, reached out to give and receive.” (07:45)
  • Chest/Heart: Center of breath and life.
    • “This beautiful heart… that continues to beat for you, to circulate life throughout your entire body.” (08:19)
    • Suggestion to place hand on heart and thank it for “allowing you to feel.”
  • Head/Mind: Honoring the mind’s capacity to dream and imagine.
  • Whole Body: Integrating a sense of unified gratitude.

e. Expanding Gratitude to Life’s Circumstances (09:30–10:20)

• Beyond the Body: Alyssa prompts listeners to identify broader sources of gratitude: loved ones, shelter, lessons, growth, even challenges that shaped them.
  • “There's no right or wrong here. It’s more about the vibration that you feel more than anything that you mentally think.” (10:11)

f. Radiating Gratitude Outward (10:25–11:20)

• Energy Expansion:
  • “On your next exhale, just feel this gratitude expand from inside of your heart, letting it radiate throughout your entire body... moving out into the room, spreading throughout the world.” (10:30)
• Attracting Abundance: Emphasis on how “you attract from your energy, your vibrational state.”

g. Sealing the Practice (11:25–13:10)

• Inner Smile and Protection:
  • “With an inner smile and a heart filled with gratitude… paving the way for your day.” (11:48)
• Marinating in “Blueprint” of Peace: Encouragement to remember the nervous system can learn safety at greater levels of expansion.
• Return to Awareness: Gradual transition back to physical awareness, ending the meditation.

3. Closing Encouragement and Call to Action (13:18–14:28)

• Daily Practice Recommendation:
  • “Again, come back to this every morning for at least 30 days. That’s when the real transformation happens and it becomes woven into your nervous system and a new way of being.” (13:40)
• Share and Connect: Alyssa encourages listeners to share the meditation and reach out with their experiences.
  • “It’s a beautiful way to connect with yourself, but also grow and have a community around you.” (14:05)

Notable Quotes & Memorable Moments

• “If you use this meditation every single morning for the next 30 days, it will change your life.” (01:16, Alyssa)
• “Research shows that having a consistent gratitude practice can actually create new neural pathways that allow you to see and experience life differently.” (01:30, Alyssa)
• “There's nowhere else you need to be right now. Nothing else you need to do. Just sinking deeper into this moment with this breath and noticing the stillness that is already here before you go looking for it.” (05:14, Alyssa)
• “Just breathing gratitude into your hands.” (07:55, Alyssa)
• “With an inner smile and a heart filled with gratitude. Just exhaling, letting this light continue to expand... so that each interaction you have today is touched by it.” (11:40, Alyssa)
• “It can shift everything.” (13:52, Alyssa)

Timestamps for Key Segments

• 00:00–01:47 – Introduction & Science of Gratitude Practice
• 02:00–03:45 – Centering Breath & Intention Setting
• 03:55–04:38 – Releasing External Expectations
• 04:40–05:36 – Embodying Presence & Stillness
• 05:40–09:20 – Guided Body Scan & Embodied Gratitude
• 09:30–10:20 – Gratitude for Life’s Circumstances
• 10:25–11:20 – Expanding Gratitude into the World
• 11:25–13:10 – Sealing the Practice & Returning Awareness
• 13:18–14:28 – Closing Thoughts, Daily Practice, and Community Connection

Episode Tone and Language

Alyssa’s approach is calm, nurturing, and deeply inviting, maintaining a compassionate and encouraging tone throughout. The language is accessible, warm, and full of gentle prompts that foster both self-exploration and active practice.

Summary Takeaway

This episode is an immersive guided meditation designed to break cycles of overwhelm and scarcity by anchoring the listener in gratitude and embodied presence. Through clear, gentle instruction and science-backed encouragement, Alyssa Nobriga provides a step-by-step pathway for listeners to experience greater peace, abundance, and inner connection—in just 10 minutes each day. This episode is ideal for anyone seeking a practical yet profound tool to enhance well-being, regardless of previous meditation experience.