33: Your commute determines your day
Road rage anyone? Let’s talk about what happens when we get behind the wheel, why we behave the way we do, and what we can do to play a role in reduci...
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About
Every week, Sarah Merkle (founder of zen4.co) breaks down the four pillars from the zen4 program (Mindfulness, Nourishment, Movement, and Lifestyle) giving you insight into actionable steps you can use daily to transform your life. Lighthearted and fun, let Sarah’s knowledge and experience ignite your transformation. Visit Sarah at zen4.co for exclusive content designed to help you live the life you desire.
32: Stand up for yourself
How many hours a day do you spend sitting? At work? In your car? On your couch? Tune in to hear why sitting could be detrimental to your health and le...
31: Walking Meditation
Grab your head phones, put on your tennis shoes, and go for a walk! In this episode we will take you through a guided walking meditation in order to p...
30: What is forgiveness?
We often underestimate the power of forgiveness by thinking it’s merely the act of saying, “it’s OK, I forgive you.” Tune in to see what forgiveness r...
29: Try something new!
Ready to feel empowered? Gain some inspiration? Shake things up? Then it’s time for you to try something new. Tune in to hear why! For more informatio...
28: Simplicity
The nature of the space in which you reside can be a reflection of what’s in your mind. Learn why simplification can be so beneficial to your lifestyl...
27: Breathing exercises: anytime, anywhere
Tune in to learn and try out two simple breathing techniques that you can use at work, at home, or anywhere you need a bit of calming, relaxation, and...
26: Guided Meditation
Enjoy the benefits of guided meditation here! Find a comfortable space, take a deep breath, and relax as Sarah Merkle guides you through a meditation ...
25: Eat the rainbow
Week 2 of the Zen4 program focuses on nourishment. Listen in to this episode to hear the facts on why fruits and veggies are so amazing! Even if you’v...
24: Alcohol: How many drinks does it take…
Curious about how you can enjoy alcohol yet still live a healthy lifestyle? Tune in to hear an overview of what alcohol does to your brain and body, t...