Holistic Tool of the Month: Guided Meditation for Mindfulness with Marimar Rosa

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What if you could pause the chaos of your day and transport yourself to a serene fall forest? On this episode of Oroasis Community Podcast, Dr. Roldan, a therapist and mindful somatic coach, welcomes you to a unique experience of tranquility and self-care.
 Our special guest, Miramar Rosa, an esteemed author, licensed clinical social worker, and host of her own podcast, " Just Talk to the Therapist," guides us through an immersive meditation session. Together, we explore visualization techniques and positive affirmations designed to offer you a momentary escape from life’s demands, fostering a sense of peace and mindfulness.
Whether you’re starting your day or taking a well-deserved break, this guided meditation is your perfect companion for a mental reset. So, grab your favorite drink, find a cozy spot, and let us take you on this serene journey towards mental well-being.

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* 6-Month Ethical Mental Health Trauma-Informed Coaching Training Waitlist: https://mailchi.mp/f8a4df05034a/8h49marbwo
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Guess Info:
Gratitude Journal: Purchase on Amazon
Podcast: Listen on Spotify https://podcasters.spotify.com/pod/show/marimar-Website:  Rooting in Grace https://rootingingrace.com/

Disclaimer: This podcast is for educational purposes only and does not establish a therapeutic relationship. If you need help, please seek a professional therapist or contact a helpline.

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• National Deaf Therapy: www.nationaldeaftherapy.com
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  ...

Episode Transcript

Speaker 1 (00:02):
Hello beautiful souls and welcome to Oroasis
Community Podcast.
I am Dr Roldan, your host.
I am a doctor in clinicalpsychology, a BIPOC therapist
professor and a mindful somaticcoach.
While I am a therapist,remember I'm not your therapist.
This podcast is not asubstitute for professional

(00:24):
mental health care, but we haveresources in our website and
Instagram to support you in thatsearch.
Join us for a cozy, feltconversation about mental health
, personal growth andmindfulness.
We explore tools to care foryour mind, your body and your
soul.
Check the footnotes fordisclaimer, trigger warnings and

(00:46):
additional resources for eachone of the episodes.
So grab your favorite cup oftea, coffee or hot chocolate,
wrap yourself in a warm blanketand find a coffee spot here with
us to be kind to be brave, loudand strong in your search of

(01:07):
mental health wellness.
Welcome to your Oasis.
Hello everybody, today I have atreat for you.
As every month, we are going tohave a type of a holistic
practice.
Today we are going to practicea guided meditation and we are
so lucky to have Miramar Rosaproviding us with one guided

(01:32):
meditation.
She is an author of theGratitude Journal, also a
licensed clinical social worker,and she talks in many
conferences about the importanceof mental health parenting in
Latinos.
She has also her mental healthpodcast called let's Just Talk
to the Therapist and, withoutfurther ado, I leave you with

(01:55):
her bell-bellied voice and thisguided meditation.

Speaker 2 (02:01):
Hello everyone and welcome to today's meditation
exercise.
I wanted to share with you alla brief meditation, whether it's
to start your day, taking abreak in your day, or you're

(02:26):
listening, to do a briefvisualization exercise, and then

(02:58):
I will move on to some positiveaffirmations.
Prepare yourself for thismoment.
Find a comfortable place, getin a comfortable position, dim

(03:20):
any lights, tune down away anyexternal noise, any commitment.
Right now is the moment to bepresent, just you and me.
This moment is a moment forself-care, just for you.

(04:08):
Now that you're in acomfortable position, I want you
and hold your breath and a big,nice exhale.
And a big, nice exhale.
Let's take another big, deepbreath and now another exhale.

(04:37):
You're doing fantastic.
You're doing fantastic and nowI want you to take a big inhale

(05:02):
and now exhale.
There is nothing else to focusin, nothing else matters, just

(05:24):
this moment.
Let go of any demand, anypriority, any tasks.
This moment is just for you.
Now.

(05:49):
I want you to imagine thatyou're walking into this
beautiful forest and I want youto focus on the chilly, nice,

(06:10):
cold weather of this forest.
It's fall, but it's not yet toocold or too hot.
It is just perfect.
You can feel the sun caressingyour skin.
Now I want you to focus on thecolor of the trees and the

(06:42):
leaves, the different palette ofcolors Yellow, orange, green,
brown, the color of the soil, ofthe grass, of the rocks.

(07:11):
What color do you visualize?
What is your favorite color offall?
Now I want you to imagine.

(07:50):
How does it smell?
What familiar scent do you havewith the smell of fall in this
beautiful forest full of colors,taking a?
And a big exhale, exhale.

(08:12):
Take in the earthy smell of theforest and the beautiful smell

(08:35):
of the flowers.
I want you to focus on whatyou're listening to the in the

(09:05):
sky, the sound of the leavescracking under your shoes.
Let's focus.
If you were touching the soil,when you were picking up that

(09:29):
beautiful, colored, colored leafthat has fallen from this
beautiful tree, what does itlook like and how does that soil
feel like?
What is the texture of the soil, of the leaf?

(09:51):
What is the leaf?
What is the contrast of thesetwo objects on your skin?

(10:12):
And as you're walking, exploringin this forest, you see this
beautiful tree with fruits and Iwant you to imagine your

(10:34):
favorite fruit and it is on thistree.
What color is it?
How does it taste?
What does it look like?

(10:55):
Does it have a more sweet andcrisp flavor?
Is it a more tangy flavor?
Is it ripe?

(11:16):
Is it perfect?
You know, you take a moment andyou're sitting down in this
forest when you have nowhereelse to be, no one to respond to

(11:38):
, nothing else to do.
The only thing that matters isthat you are here and in this

(12:05):
forest.
I want you to visualize sittingdown, enjoying that fruit,
taking in all that nature has tooffer us when we are recharging
.
And now I will move on to someaffirmations, while you continue

(12:25):
taking some deep breaths.
I am worthy, I am resilient, Iam resilient, I am kind, I am

(13:21):
brave, I am peace.
I am peace, I am beautiful, Iam courageous, I am proud of

(14:15):
myself, I honor my needs, I lovemyself and I value myself.

(14:37):
I am a priority, I am a gift, Iam irre source of pure,

(15:18):
unconditional love.
What affirmation comes in yourmind?

(15:58):
Now?
I want you to take another deepbreath in and another deep
breath out.
One more Breath in and anotherdeep breath out.
And one last breath in beforewe come back to reality.

(16:28):
And one breath out.
And now I want you to wiggleyour fingers and wiggle your
toes, feel coming back to yourbody and going on in this

(16:54):
beautiful day full ofopportunities and full of love
and full of growth.
Thank you for joining me inthis moment.
I wish you have a fantasticweek, sending you all the
healing, all the love, all thecare for yourself.

(17:15):
Goodbye.

Speaker 1 (17:22):
As we conclude today's episode, take a moment
to reflect.
Be proud of the journey, forevery step that brings you
closer to who you truly are.
Embrace the kindness towardsyourself, as you did to each one
of our guests.
Honor the bravery in youractions and celebrate the

(17:45):
importance of mental wellnesswith us.
And remember it's an exercisethat we practice daily.
And remember it's an exercisethat we practice daily.
Continue to grow and flourish,knowing that we are in this
training for our mental wellnesstogether.
We are so proud to have you aspart of our community community

(18:09):
podcast for more inspiringconversations, valuable
resources and supportive content, including journals, worksheets
and content in Spanish.
Exciting things are in thehorizon.
Our Oasis community break roomsare coming soon to grab tools
and take a break for mentalhealth.

(18:30):
Also, we are featuring oursix-month training ethical
mental health coaching programdesigned for new and experienced
coaches, as well as holisticand healing professionals.
Enroll to create a safe andtransformative experience to
your clients.
Links in the bio.
Until next time, take care,stay connected and welcome to

(18:55):
our Oasis community.