Episode 98: Mindfulness with Diabetes Sangha: Guided Practices for Life with Type 1 Diabetes

Written By Lyndsey McPherson

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Episode Summary

Today’s episode is a practical deep-dive into how mindfulness and self-compassion can make life with Type 1 diabetes a little lighter. I sit down with Diabetes Sangha co-founders Brooke Cassoff and Heather Nielsen to talk about their origin story, the idea that “everything belongs,” and what a real weekly mindfulness practice looks like when you’re juggling blood sugar checks, carb math, and recovery time. You’ll also get three short, guided practices you can try anywhere—breath, grounding, and a micro self-compassion reset—plus details on how to join Diabetes Sangha for free.

What You’ll Learn

  • How Diabetes Sangha began and why it’s a community built by and for people living with T1D.

  • What a typical live session includes and why the “come as you are” mindset is so freeing.

  • Simple ways to turn CGM checks, meal math, and recovery windows into mindfulness anchors.

  • Three guided practices you can use today: mindful breathing, body grounding, and a self-compassion exercise.

  • Free ways to get started: Daily Dose text meditations, drop-in Zoom sessions, on-demand recordings, and upcoming retreats.

Timestamps

00:00 – Why mindfulness matters for Type 1 diabetes today
01:32 – The origin story: Stanford compassion capstone + early Zoom practices
05:37 – What Sangha offers now: live sessions, YouTube library, retreats
18:14 – Using CGM checks and carb counting as mindfulness cues
23:26 – “Everything belongs”: creating a space where people feel seen
26:00 – Inside a typical session (30–45 minutes: guided practice + debrief)
27:37 – Quick resets on hard days, CGM alarms, and 60-second moves
01:00:20 – Guided breath reset for anytime use
01:03:52 – Body scan and grounding practice
01:10:53 – Micro self-compassion exercise (hand-on-heart, name what’s here)
01:13:18 – How to start for free: Daily Dose texts and drop-ins
01:16:33 – Looking ahead: retreats and in-person weekends

About Our Guests

Diabetes Sangha is a volunteer-run community created by and for people living with or affected by Type 1 diabetes. Co-founders Brooke Cassoff and Heather Nielsen lead live practices, maintain a growing meditation library, and host retreats that help people meet real-life T1D challenges with skill, awareness, and kindness.

Resources & Mentions

  • DiabetesSangha.com — live sessions, recordings, Daily Dose texts, retreats

  • Daily Dose text series — free 5–7 minute guided meditation delivered daily

  • YouTube library — recorded meditations for busy days

  • Reset Bingo card (free): yourbestt1dyear.com

  • Blue Circle Health — free coaching and support for people with diabetes

Listener Challenge

Pick one practice from the episode—60 seconds of breath, a quick body grounding, or a self-compassion cue—and try it once today. Then check off your square on the Reset Bingo card at yourbestt1dyear.com.

Sponsor

This episode is sponsored by Blue Circle Health, offering free coaching and care that fits real life. Sign up free → bluecirclehealth.org

Connect

Instagram: @thebetes
TikTok: @the.betes
Website: yourbestt1dyear.com
Books on Amazon: Type 1 Diabetes – One Day at a Time | Type 1 Diabetes – True Stories

Lyndsey McPherson