Often when I sit to meditate, it is the only time that I take a moment to notice what I am holding in my body -- and many times that means tension. We try to tell our minds to relax, but the body is still holding onto the stress of the day.

Sometimes, we can't just think ourselves into calmness—we have to show our body the way.

In today’s episode, we’re practicing Tensing and Relaxing. This is a physical practice where we intentionally create a small amount of tension in a muscle group and then—very consciously—let it go. It’s a way of speaking the body’s language to signal that it is finally safe to exhale.

If you’ve been feeling restless or "jittery" lately, this practice is a wonderful way to discharge that extra energy so you can find a bit more internal quiet.

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.

This guided Six Anchors meditation invites listeners into a steady, grounding practice that gently moves attention through breath, body, sound, thoughts, emotions, and open awareness. Designed to cultivate presence and reduce stress, the practice offers a simple yet powerful framework for reconnecting with yourself in the midst of daily demands. Whether you are new to mindfulness or deepening your practice, this episode creates space to pause, reset, and return with greater clarity and calm.

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 sits down with educator and mindfulness practitioner Tina Raspanti to explore how a non-linear journey through mindfulness can transform both personal life and professional practice. Tina shares how integrating mindfulness and positive psychology into education creates more compassionate, connected classroom environments and supports both student and teacher wellbeing. The conversation also highlights the power of presence, emotional regulation, and the “next play” mindset in navigating challenges in school, sports, and life. Ultimately, this episode is a reminder that mindfulness is not just something we practice, but how we live.

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 guided practice, Stephanie Romero invites listeners into a gentle, accessible approach to mindfulness rooted in awareness, compassion, and self-acceptance. Rather than striving for perfection, this episode encourages participants to simply notice what is present in their bodies and minds, using a steady anchor such as the breath or physical sensations to remain grounded.

Through the practice of naming thoughts, emotions, and sensations without judgment, listeners learn how to relate differently to their inner experiences. Instead of pushing discomfort away, the invitation is to acknowledge it, give it space, and allow it to pass, much like leaves floating down a stream.

This episode also offers practical tools for moments when emotions feel overwhelming, reminding listeners that they can pause, reorient, and return to a place of steadiness. The practice closes with an important reminder: simply showing up to notice what is happening within us is an act of care and healing in itself.

A calming and supportive experience, this episode serves as both a reset for the present moment and a skill-building opportunity for navigating stress, emotion, and attention in everyday 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.

In this thoughtful episode of The Ripple Effect of Wellbeing in Work and Life, Stephanie Romero sits down with Fitzhugh Shaw to explore the deep connections between mindfulness, justice, ancestry, and everyday human growth. Their conversation traces Fitzhugh’s spiritual journey through Christianity and Buddhism, his work in food justice, and the ways meditation can help us build the courage, capacity, and self-awareness needed to care for ourselves, our communities, and the world around us.

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, Dr. Stephanie Romero talks with Janice Martellucci of Peace in Schools about her personal journey into mindfulness, the healing power of contemplative practice, and what it means to build more human-centered, compassionate school communities. Together, they explore how mindfulness can move beyond crisis response to become a universal part of education, helping teens and educators cultivate resilience, belonging, and emotional well-being. Janice also shares how leading with both softness and strength has shaped her work, her leadership, and her vision for transforming schools.

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, Awaken Founder Dr. Stephanie Romero guides listeners through a grounding body scan meditation designed to restore focus, presence, and nervous system balance.

A body scan is a simple yet powerful practice of bringing non-judgmental awareness to physical sensations throughout the body. Rather than trying to change anything, Dr. Romero invites us to notice what is here, moment by moment, cultivating clarity, calm, and deeper connection to ourselves. In doing so, we strengthen our capacity to respond thoughtfully instead of reacting automatically.

Whether you are navigating a demanding workday, preparing for an important conversation, or simply seeking a reset, this guided practice offers a practical tool for sustainable wellbeing. When we learn to listen to our bodies, we gain insight, resilience, and the steadiness required to lead and live well.

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.

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, Awaken Program Deliverer Shannon Jenkins guides listeners through the timeless practice of Loving-Kindness, also known as Metta. With clarity and warmth, Shannon invites us to intentionally cultivate an open heart, especially toward those who challenge us. Rather than forcing emotion or manufacturing feelings, this practice gently encourages us to begin with those who are easy to love and move outward only when we feel ready, simply planting seeds of goodwill and care.

Loving-Kindness is not about pretending everything is fine. It is about shifting our own minds and hearts so that kindness becomes an intentional posture rather than a reactive impulse. In a world that often feels chaotic and divided, this episode offers a simple yet powerful reminder: we always have the capacity to soften the edges of our day and choose compassion. Take a few minutes to pause, breathe, and practice. The ripple begins within you.

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.

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.