In this episode of The Ripple Effect of Wellbeing in Work and Life, Dr. Stephanie Romero walks us through a gentle, trauma-informed meditation designed to bring awareness to the lower body. Following the practice, Dr. Romero and Josiah discuss the practical applications of using physical grounding to manage panic, anxiety, and daily stressors.

Learn More at www.awakencollaborative.com

Music: Weather Any Storm by Cody Francis and Forever and A Day by Kim Aspen (canva.com)

Produced by Say Some Thing Studios, a creative media division of Elevate 1 Consulting.

The Awaken Collaborative supports Awaken Pittsburgh!

Awaken Pittsburgh, a 501c3 non-profit organization, relies on the generosity of our community to achieve our mission of fostering well-being, empathy, and compassion for all. Your support helps mindfulness practitioners reach individuals across the Greater Pittsburgh Area through evidence-based programs, activities, and events. Give Today! www.awakenpittsburgh.org/support

Music: "Chill Mode" by Audiobinger from the free music archive. This work is openly licensed via CC BY 4.0.

In this episode of The Ripple Effect of Wellbeing in Work and Life, Dr. Stephanie Romero speaks with Gary Crouth about his path to Zen meditation and his volunteer work with The Still Workers at the Allegheny County Jail.

Gary discusses why the stark simplicity and discipline of Zen resonated with him, how engaged Buddhism sparked volunteer efforts in the local criminal justice system, and the real-world impact mindfulness tools have on incarcerated individuals and jail staff alike. Together, Stephanie and Gary reflect on the interconnectedness of all beings, the power of community (Sangha), and how small shifts in individual well-being ripple out to families and communities.

Resources Mentioned in the Episode

• Autobiography of a Yogi by Paramahansa Yogananda

• Alan Watts (Writings on Taoism and Zen)

• Path of Freedom – A mindfulness-based emotional intelligence curriculum (developed by Fleet Maull / Prison Mindfulness Institute) taught in prison/jail settings.

• The Still Workers – Engaged Buddhist volunteer group delivering practice in correctional facilities.

• Foundation of Hope – Organization managing chaplaincy, the Hope Pod, mentorship, and aftercare programming at the Allegheny County Jail.

• Awaken – Organization offering re-entry programming at the jail.

• Buddhist Peace Fellowship – Engaged Buddhism network (inspired the local group's inception).

• Buddhist Society of Pittsburgh – Local organization linking regional Sanghas and hosting annual Vesak ceremonies.

• Zen Center of Pittsburgh (Bell Acres / Sewickley Heights)

• Friends Meeting House (Oakland, PA)

• Theravada Centers / Temples (Allison Park with Bhante Pema; Thai Buddhist community in Monroeville)

• Temple Llama (Greenfield)

• Tibetan Center / Olmo Ling (White Oak)

• Kyoki Roberts & Nonan (Zen Center of Pittsburgh)

• Fleet Maull (Founder of Prison Mindfulness Institute / Path of Freedom)

• Catherine Gammon & Katherine Pepper (Co-founding/early figures in The Still Workers)

• Robert "Whiffer" Wilson (Still Workers volunteer working with Awaken)

• Zazen (Seated Zen meditation)

• Metta / Loving-Kindness Meditation

• Dedication of Merit

• The Three Gems (The Buddha/Teacher, Dharma/Teachings, and Sangha/Community)

• Vesak (VSAC) (Annual Buddhist celebration)

Learn More at www.awakencollaborative.com

Music: Weather Any Storm by Cody Francis and Forever and A Day by Kim Aspen (canva.com)

Produced by Say Some Thing Studios, a creative media division of Elevate 1 Consulting.

The Awaken Collaborative supports Awaken Pittsburgh!

Awaken Pittsburgh, a 501c3 non-profit organization, relies on the generosity of our community to achieve our mission of fostering well-being, empathy, and compassion for all. Your support helps mindfulness practitioners reach individuals across the Greater Pittsburgh Area through evidence-based programs, activities, and events. Give Today! www.awakenpittsburgh.org/support

Music: "Chill Mode" by Audiobinger from the free music archive. This work is openly licensed via CC BY 4.0.

In this episode of The Ripple Effect of Wellbeing in Work and Life, Dr. Stephanie Romero leads co-host Josiah Gilliam through a practical, accessible mindfulness exercise: 7-11 Breathing.

If you are feeling overwhelmed, anxious, or dealing with a racing mind, this breath-focused awareness practice offers an immediate reset. By simply extending your exhalation so that it is longer than your inhalation—conceptually inhaling for a count of 7 and exhaling for 11—you can kickstart your body’s natural soothing systems and soothe your emotional state.

In this episode, you’ll experience:

• An Agency-First Approach: Reminders that mindfulness guidelines are always invitations, empowering you to adjust your posture, pace, or focus to fit your needs.

• The 7-11 Breathing Mechanics: A step-by-step breakdown of how to ratio your breath (and why the exact numbers matter less than making the exhale longer than the inhale).

• A 4-Minute Guided Practice: A quiet, structured session to practice along in real-time.

• Beginner-Friendly Tips: Advice on how to start small, handle distractions gently, and build a lasting micro-practice.

Whether you have two minutes or ten, tune in to learn a tool you can take anywhere to bring calm back into your workday and life.

Learn More at www.awakencollaborative.com

Music: Weather Any Storm by Cody Francis and Forever and A Day by Kim Aspen (canva.com)

Produced by Say Some Thing Studios, a creative media division of Elevate 1 Consulting.

The Awaken Collaborative supports Awaken Pittsburgh!

Awaken Pittsburgh, a 501c3 non-profit organization, relies on the generosity of our community to achieve our mission of fostering well-being, empathy, and compassion for all. Your support helps mindfulness practitioners reach individuals across the Greater Pittsburgh Area through evidence-based programs, activities, and events. Give Today! www.awakenpittsburgh.org/support

Music: "Chill Mode" by Audiobinger from the free music archive. This work is openly licensed via CC BY 4.0.