The Nightly — Episode Summary

Episode: Leaning into Manifestation & Nervous System Rest w/ Morgan Starr-Riestis
Date: February 3, 2026
Host: Hatch Podcasts (Hosts: KP, Josh)
Guest: Morgan Starr-Riestis (Therapist & Host of Nervous System Rest Meditations)

Main Theme & Purpose

This cozy episode of The Nightly invites listeners to wind down and explore the intersection of manifestation, nervous system regulation, and everyday pop culture rituals. Through a relaxed “pillow fort” conversation, therapist Morgan Starr-Riestis shares science-backed bedtime routines, insights about the mind-body connection, and how our perception shapes our reality. The episode mixes practical tips with slumber party fun, inviting listeners to experiment with techniques for deeper rest and a more empowered life.

Key Discussion Points & Insights

1. Morgan’s Bedtime Routine & Affirmations

• Personal Sleep Rituals:
  • Morgan shares her unique approach: she records her own voice reciting personal affirmations (using the Parrot app) and plays them on loop as she falls asleep, occasionally pairing them with binaural beats.

    “I record my own voice using affirmations and things I’m really wanting to believe at that time… and then it loops over and over again.” (Morgan, 01:16)

  • The benefit: This repetition during lower brainwave frequencies helps shift her internal narrative and solidify positive self-identity.
• Affirmation in Action:
  • Morgan is presently affirming her goal of becoming a New York Times bestselling author, describing it as “stretchy and scary to claim” but noting how hearing it frequently helps normalize bold ambitions.

    “We don’t do what we want in terms of our goals. We do who we believe we are.” (Morgan, 02:24) “I can feel that, I can talk about it on a podcast episode.” (Morgan, 02:24)

2. Book Talk & Pop Culture Banter

• The hosts and Morgan share lighthearted discussions about reading habits, favorite fantasy novels (shoutout to Sarah J. Maas), and the entertaining idea of hiring a fairy for an adult birthday party.
  • “She came with little wings on…and said it was her only adult party she’s ever done.” (KP, 06:06)
• They joke about what counts as a "book," the Cheesecake Factory menu being long enough to be considered one, and the harmless joys of “junk food” reading.

3. The “Roman Empire” Mindworm Game

• Inspired by the meme about recurring thoughts (i.e., a personal “Roman Empire”), each shares their current obsession:
  • Josh: His pug, Maggie, and her intense reactions to dogs (or dog-like images) on TV; her protectiveness extends to other creatures (and even donut commercials!).

    “Testing the limits of what does my dog think is a dog has become my Roman Empire.” (Josh, 09:16)

  • Morgan: The brain’s reticular activating system (RAS) — the built-in “algorithm” that filters what we notice and focus on.

    “The more that we focus on, the more that we start bringing in those opportunities. I just find that perception fascinating.” (Morgan, 10:46)

4. Mindset, Manifestation & the Reticular Activating System

• Neuroscience Meets Manifestation:
  • Morgan explains how the RAS shapes what opportunities and information we spot — whether we’re primed to see new chances, or evidence that life isn’t working out.

    “You can take back a lot of autonomy when you go find evidence for what’s possible.” (Morgan, 11:40)

• Encouraging “Productive Delusion”:
  • She advocates for dreaming boldly and then actively seeking real-world evidence that supports those dreams.

    “Why not dream as big as you can and then go find evidence for how that’s possible?” (Morgan, 12:37)

• Hosts React:
  • KP shares her conversion from skepticism to openness, recounting how changing perspective (“just be open to a new way of living”) led to unexpected positive changes in housing and relationships.

    “Just that month my friend moved out of his place and was like, do you want to take over my lease? So I feel like everything sort of happened really nicely in ways where you’re like, oh, it’s being open to possibilities.” (KP, 13:17)

• Reshaping Reality:
  • Morgan reminds listeners how even the “wildest ideas,” like flying or smartphones, once seemed impossible.

    “Reality can be a lot more moldable than we think…Sometimes it’s just important to remember that.” (Morgan, 14:39)

5. Nervous System Rest & Regulation: Tools and Science

• Why Nervous System Regulation Matters:
  • Morgan explains that when we’re dysregulated, our prefrontal cortex — which governs focus, communication, and creative problem-solving — goes offline, and we become less resilient.

    “Our whole lives become harder when we are dysregulated.” (Morgan, 16:00)

• Meditation Series:
  • Morgan introduces the Hatch Nervous System Rest Meditations, designed for bedtime (to release the day’s stress) and for morning (to set a positive foundation).
• Quick Regulation Tools:
  • Physiological Sigh Exercise (18:18–20:01):
    • Take a deep inhale, add an extra “sip” of air at the top, then a long sigh out. Repeat twice.

      “Just noticing how different we feel within two of those breaths…I just notice how much slower I am, how much more calm I feel, how much more focused.” (Morgan, 19:30)

  • Butterfly Hugs/Bilateral Stimulation (20:02–21:57):
    • Cross hands over your collarbones, alternately tapping left and right. This simple act calms the nervous system and can be discreetly used anywhere (even under the table during meetings).

      “It’s literally just activating both hemispheres of your brain, helping bring on your parasympathetic nervous system.” (Morgan, 20:20)

Notable Quotes & Memorable Moments

• “We don’t do what we want in terms of our goals. We do who we believe we are.”
  — Morgan Starr-Riestis, 02:24
• “Testing the limits of what does my dog think is a dog has become my Roman Empire. It’s like, it takes up every room in my mind palace the last two months.”
  — Josh, 09:16
• “You can take back a lot of autonomy when you go find evidence for what’s possible.”
  — Morgan, 11:40
• “Why not dream as big as you can and then go find evidence for how that’s possible?”
  — Morgan, 12:37
• “Our whole lives become harder when we are dysregulated…”
  — Morgan, 16:00
• “Just noticing how different we feel within two of those breaths…”
  — Morgan, 19:30
• “You can do that for a minute, five minutes, however feels good…People call it different things, but at a bigger branch, that’s called bilateral stimulation.”
  — Morgan, 21:04

Important Timestamps

• [01:16] Morgan’s bedtime affirmations routine
• [02:24] Claiming big goals through positive self-talk
• [06:04] Book talk & the adult fairy birthday party
• [09:16] Josh’s “Roman Empire” — his pug Maggie’s odd TV enemies
• [10:46] Morgan’s obsession with the brain’s “algorithm” (RAS)
• [12:37] Dreaming big and seeking evidence for new realities
• [16:21] Why nervous system regulation matters
• [18:18–20:01] Guided physiological sigh exercise
• [20:02–21:57] Butterfly hug/bilateral stimulation explanation & demo
• [22:19] Morgan’s program, the Seven Center System
• [23:14] On-air cozy goodnights (Morgan to her mom)

Resources & Where to Find More

• Morgan’s program: sevencentersystem.com
• Instagram: @minds.eyeguidance
• Nervous System Rest Meditations: Available on the Hatch platform

Tone & Vibe

Warm, playful, and inclusive — this episode blends science-backed tips with genuine slumber party energy and relatable stories. Listeners leave with practical relaxation tools and the encouragement to embrace expansive, self-affirming possibilities.

Final Thought:
Practice even just two mindful breaths or a minute of butterfly tapping tonight — your nervous system (and tomorrow self) will thank you. Good night, and sweet dreams!