Season 3

Keywords: Facing Fear, Coping during challenging times, coping, fear, Love Serve Community, Dr. Lindsay Jernigan, Fr. Michael Graham, S.J., Prayer for Uncertain Times, The Choice for Love, breathing exercises, healing circle, Networks’ healing circle

Episode summary: In this episode, we share our plan to increase the frequency of our Healing Circle calls in response to the fear and uncertainty we see around us during Covid-19. In this episode Rosa shares five readings / meditations that she is finding helpful during these challenging times.

Topical Index:

Introduction [00:09]
Healing Calls Explanation [00:52]
In Response to the Fear We See [02:14]
Our Agenda for Today [03:48]
The Choice for Love [04:25] https://www.facebook.com/babaramdass/photos/a.173194809379259/3079931968705514/?type=3&theater
Breathing Exercise [05:23]
A Prayer for Uncertain Times – Xavier University [06:06] https://www.xavier.edu/jesuitresource/online-resources/prayer-index/coronavirus-prayers
Breathing Exercise [07:16]
Dr. Lindsay Jernigan reading [08:05] https://www.kootenaivalleytimes.com/boundary/a-quote-on-current-conditions-to-read-daily/article_b8f82b42-72aa-11ea-9ff6-f3e14547fa87.html
Breathing Exercise [08:50]
Sharing from a Friend [09:13]
Breathing Exercise [14:00]
Unknown Quote [14:38]
Closing [15:18]

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S3:E4 – S3 Ep4: Finding Strawberries Amidst the Tigers

A Zen Tale

Season 3 - Episode 4: Finding Strawberries Amidst the Tigers

Recording Date:

April 6, 2020

Transcript:

Download available here

Keywords: Self Care, Anxiety, Pema Chödrön, Gratitude, Perspective, Facing Tigers

Episode summary: In this episode, Rebecca shares a Zen Tale from Pema Chödrön and leads listeners through a guided meditation.

Topical Index:

Introduction [00:09]
Pema Chödrön reading ("Tigers Above; Tigers Below") [0:49] https://www.penguinrandomhouse.com/books/27306/comfortable-with-uncertainty-by-pema-chodron/
Rebecca’s interpretation [1:44]
Finding strawberries in real life [3:26]
Sensory anchors [5:46] -- What do you feel? [6:32] -- What do you hear? [10:13] -- What do you see? [13:15]
Closing [14:27]

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S3:E5 – S3 Ep5: Rosa's Top 15 Self-Care Strategies

Season 3 - Episode 5: Rosa’s Top 15 Things to Care for Ourselves

Recording Date:

April 20, 2020

Transcript:

Download available here

Keywords: Self-care, self-care strategies, relaxation, positive thinking, gratitude

Episode summary: In this episode, Rosa shares her top 15 strategies to take care of yourself during uncertain times.

Topical Index:

Introduction [00:09]
How the Healing Circle Calls came to be [2:28]
Rosa’s top 15 self-care strategies [4:25]
Breathe Big Love activity [25:00]
Closing [28:20]

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S3:E6 – S3 Ep6: Stretching Our Emotions Out with Tracy

Season 3 - Episode 6: Stretching Our Emotions Out with Tracy

Recording Date:

May 4, 2020

Transcript:

Download available here

Keywords: Self-Care, Stress Relief, Myofascial Release, Myofascial Unwinding, Relaxation, Deep Breathing, Mindfulness

_Episode introduction:_In this episode, Tracy leads listeners through an exercise to help relieve stress and tension that our bodies may be holding onto.

Topical Index:

Introduction [00:09]
Principles of Myofascial Release [2:14]
Exercise Begins, Scanning Body, Releasing Tension [3:24]
Gratitude [20:28]
Peace [21:45]
Closing [23:31]

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S3:E7 – S3 Ep7: Manifesting Your Dreams

Season 3 - Episode 7: Manifesting Your Dreams

Recording Date:

May 18, 2020

Transcript:

Download available here

Keywords: Manifestation, Manifesting, Universe, Mindfulness, Feeling Grounded, Awareness

Episode introduction: In this episode, Rosa shares strategies that have helped her becoming a “Manifesting Ninja”. Follow along with her 12-step process to learn how you can manifest your dreams and make them come true!

Topical Index:

Introduction [00:09]
“Manifesting Ninja” [1:56]
Rosa’s “Shero” [5:38]
Deepak Chopra [6:28] https://www.deepakchopra.com/
Sara Prout, Adventures in Manifesting [7:27] https://sarahprout.com/
Wayne Dyer [7:56] https://www.drwaynedyer.com/
Gabby Bernstein [8:25] https://gabbybernstein.com/
Gabby’s Three Basic Do’s and Don’ts of Manifesting [10:09]
Rosa’s Twelve Steps to Manifesting [11:17]
Rosa’s Favorite Manifesting Quotes [23:46]
Closing [24:40]

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S3:E8 – S3 Ep8: Seeing the Elephant

S3 Ep8: “Seeing the Elephant”

Recording Date:

June 1, 2020

Transcript:

Download available here

Keywords: Guided Meditation, Love, Kindness, Peace, Harmony, Perspectives

Episode summary: In this episode, Rebecca shares a parable called “The Blind Men and The Elephant” and leads listeners through a short guided meditation focused on sharing love and kindness.

Topical Index:

Introduction [00:09]
“The Blind Men and the Elephant” [0:22]
Love and Kindness Guided Meditation [3:17]
Closing [9:50]

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S3:E9 – S3 Ep9: Change is Gonna Come

S3 Ep9: Change is Gonna Come

Recording Date:

June 15, 2020

Transcript:

Download available here

Keywords: Racial Injustice, Progress, Social Change, Maya Angelou, Caged Bird, Change is Gonna Come, Sam Cooke

Episode summary: The nation is currently going through a period of massive social and civil unrest in response to the tragic death of Minneapolis resident, George Floyd on May 26, 2020. In this episode, Healing Circle callers are invited to reflect on current events as Shauna Roman, Executive Director at Networks for Training and Development, Inc., shares one of her favorite poems, “Caged Bird” by Maya Angelou with listeners.

Topical Index:

Introduction [00:09]
Take deep breaths [0:34]
Reading of “Caged Bird” by Maya Angelou [2:44] https://www.poetryfoundation.org/poems/48989/caged-bird
Moment of Silence for George Floyd [4:31]
Closing [14:39]
“A Change is Gonna Come” by Sam Cooke [15:09] https://youtu.be/wEBlaMOmKV4

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S3:E10 – S3 Ep10: As the Maui Ocean Washes Over Us...

S3E10: As the Maui Ocean Washes Over Us…

Recording Date:

July 6, 2020

Transcript:

Download available

Keywords: the beach and ocean, living in Hawaii, dreaming, achieving dreams, realizing dreams, the future, change, the beach, the ocean

Episode summary: Rosa McAllister share the dream and vision she and her husband had for being in Hawaii. Rosa challenges us to dream and believe in the futures we want for ourselves, while sharing how she and Mike made their dream a reality. Rosa also shares her wish for the future.

Topical Index:

Introduction [00:00]
At the Beach [01:01]
We All Can Dream [05:04]
Believing and Dreaming [05:31]
Realizing My Dream of Being in Hawaii [06:05]
Looking Toward the Future [10:45]
A Wish For Your Future [13:46]

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S3:E11 – S3-Ep.11: Taking a Summer Walk

S3-Episode 11: Taking a Summer Walk

Recording Date:

August 3, 2020

Transcript:

Download available HERE

Keywords: mindfulness, summer, Susquehanna River, nature, clearing the mind, peace, calm

Episode summary: Take a walk with Kim Riegel from Networks for Training and Development, Inc as she leads listeners through a mindfulness walking meditation. Feel and notice all that is around you as you become aware of all your senses during this exercise.

Topical Index:

Introduction [00:00]
What do you feel? [1:50]
What do you see? [6:48]
What do you smell? [08:15]
What do you hear? [9:08]
Pause and Reflect [10:46]
Enjoying the Journey [11:34]

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