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

• Dr. Roldan • Season 3 • Episode 10

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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.


Emergency Helplines

Speaker 1:

Hello beautiful souls and welcome to Oroasis Community Podcast. I am Dr Roldan, your host. I am a doctor in clinical psychology, a BIPOC therapist professor and a mindful somatic coach. While I am a therapist, remember I'm not your therapist. This podcast is not a substitute for professional mental health care, but we have resources in our website and Instagram to support you in that search. Join us for a cozy, felt conversation about mental health, personal growth and mindfulness. We explore tools to care for your mind, your body and your soul.

Speaker 1:

Check the footnotes for disclaimer, trigger warnings and additional resources for each one of the episodes. So grab your favorite cup of tea, coffee or hot chocolate, wrap yourself in a warm blanket and find a coffee spot here with us to be kind to be brave, loud and strong in your search of mental health wellness. Welcome to your Oasis. Hello everybody, today I have a treat for you. As every month, we are going to have a type of a holistic practice. Today we are going to practice a guided meditation and we are so lucky to have Miramar Rosa providing us with one guided meditation. She is an author of the Gratitude Journal, also a licensed clinical social worker, and she talks in many conferences about the importance of mental health parenting in Latinos. She has also her mental health podcast called let's Just Talk to the Therapist and, without further ado, I leave you with her bell-bellied voice and this guided meditation.

Speaker 2:

Hello everyone and welcome to today's meditation exercise. I wanted to share with you all a brief meditation, whether it's to start your day, taking a break in your day, or you're listening, to do a brief visualization exercise, and then I will move on to some positive affirmations. Prepare yourself for this moment. Find a comfortable place, get in a comfortable position, dim any lights, tune down away any external noise, any commitment. Right now is the moment to be present, just you and me. This moment is a moment for self-care, just for you. Now that you're in a comfortable position, I want you and hold your breath and a big, nice exhale. And a big, nice exhale. Let's take another big, deep breath and now another exhale. You're doing fantastic. You're doing fantastic and now I want you to take a big inhale and now exhale. There is nothing else to focus in, nothing else matters, just this moment. Let go of any demand, any priority, any tasks. This moment is just for you. Now. I want you to imagine that you're walking into this beautiful forest and I want you to focus on the chilly, nice, cold weather of this forest. It's fall, but it's not yet too cold or too hot. It is just perfect. You can feel the sun caressing your skin. Now I want you to focus on the color of the trees and the leaves, the different palette of colors Yellow, orange, green, brown, the color of the soil, of the grass, of the rocks. What color do you visualize? What is your favorite color of fall? Now I want you to imagine. How does it smell? What familiar scent do you have with the smell of fall in this beautiful forest full of colors, taking a? And a big exhale, exhale. Take in the earthy smell of the forest and the beautiful smell of the flowers. I want you to focus on what you're listening to the in the sky, the sound of the leaves cracking under your shoes. Let's focus. If you were touching the soil, when you were picking up that beautiful, colored, colored leaf that has fallen from this beautiful tree, what does it look like and how does that soil feel like? What is the texture of the soil, of the leaf? What is the leaf? What is the contrast of these two objects on your skin?

Speaker 2:

And as you're walking, exploring in this forest, you see this beautiful tree with fruits and I want you to imagine your favorite fruit and it is on this tree. What color is it? How does it taste? What does it look like? Does it have a more sweet and crisp flavor? Is it a more tangy flavor? Is it ripe? Is it perfect? You know, you take a moment and you're sitting down in this forest when you have nowhere else to be, no one to respond to, nothing else to do. The only thing that matters is that you are here and in this forest. I want you to visualize sitting down, enjoying that fruit, taking in all that nature has to offer us when we are recharging.

Speaker 2:

And now I will move on to some affirmations, while you continue taking some deep breaths. I am worthy, I am resilient, I am resilient, I am kind, I am brave, I am peace. I am peace, I am beautiful, I am courageous, I am proud of myself, I honor my needs, I love myself and I value myself. I am a priority, I am a gift, I am irre source of pure, unconditional love. What affirmation comes in your mind? Now? I want you to take another deep breath in and another deep breath out. One more Breath in and another deep breath out. And one last breath in before we come back to reality. And one breath out. And now I want you to wiggle your fingers and wiggle your toes, feel coming back to your body and going on in this beautiful day full of opportunities and full of love and full of growth. Thank you for joining me in this moment. I wish you have a fantastic week, sending you all the healing, all the love, all the care for yourself. Goodbye.

Speaker 1:

As we conclude today's episode, take a moment to reflect. Be proud of the journey, for every step that brings you closer to who you truly are. Embrace the kindness towards yourself, as you did to each one of our guests. Honor the bravery in your actions and celebrate the importance of mental wellness with us. And remember it's an exercise that we practice daily. And remember it's an exercise that we practice daily. Continue to grow and flourish, knowing that we are in this training for our mental wellness together. We are so proud to have you as part of our community community podcast for more inspiring conversations, valuable resources and supportive content, including journals, worksheets and content in Spanish. Exciting things are in the horizon. Our Oasis community break rooms are coming soon to grab tools and take a break for mental health. Also, we are featuring our six-month training ethical mental health coaching program designed for new and experienced coaches, as well as holistic and healing professionals. Enroll to create a safe and transformative experience to your clients. Links in the bio. Until next time, take care, stay connected and welcome to our Oasis community.