Community Routes Podcast (2024)

05/09/2023

September is Recovery Month!! Hope is real. Recovery is real. 🌱

Join us for this special Off the Beaten Path episode that celebrates the brand new release of Trauma and the 12 Steps--The Workbook: Exercises and Meditations for Addiction, Trauma Recovery, and Working the 12 Steps--Revised and Expanded Edition, with co-authors Dr. Jamie Marich and Dr. Steve Dansiger. 🦋

This episode encourages you to consider the vast and wide tools that will provide you the space to be in the moment. 🧰

Trauma can feel so raw. Begin to practice skills to regulate your brain and cultivate mindfulness. 💡

Whatever you can commit to consistently will help heal the brain. 🧠

Find small practices that are dedicated to your wellbeing. 🌈

Link in the bio! ✨

28/08/2023

Sarah leads us through this Deep Breath as she reviews box breathing and challenges us to extend the exhales. 🔲 📦💨

This Deep Breath has lots of affirmations and encouragement using a "both/and" lens. 🌱 🧠 💕

Your journey and your story is valid. Bring your feelings of loss, grief, or pain and learn some tools to deal with things differently. 🧰 🔨🔧

We are here to walk with you! 🏠🌍💡

Link in bio! ✨

21/08/2023

How do you go from feeling drained to feeling connected and empowered? Having resiliency helps us to keep leaning in and have hope. 🌱

Noticing glimmers that are life giving teaches us that small things, ordinary things, are doable and possible! ✨

Learn to find joy and delight in the present moment. This is a practice, a skill, a muscle to build mindfulness, to be here now. 🎯

Resiliency brings you back to the baseline, to bend like a tree in the wind. 🌳

This episode with clinical psychologist Jenny Hughes focuses on practical mental health habits that help us grow in self-awareness and communication with others! 💡🏠

Link in the bio! ✅

08/08/2023

Join Sarah for this Deep Breath as she reminds us of box breathing, a body scan, and a posture check. 🦋

Self care can look different for each of us. What movement can you add to your day? If you are working at a desk, remember to stand and stretch. Roll your shoulders back. 🌱🧠👟

Appreciate what your body has done for you today. Treat it gently, kindly, sustainably! 💕🏠

Link in bio! ✨

07/08/2023

So much to learn from and enjoy with Nita Sweeney!! 👟💕🐶

What to do when you're stuck, confused, or in an uncomfortable conversation -- you can use your writing practice to get in touch with thoughts, feelings, and body sensations. Be specific with sensory details in the moment. 📝

Nita uses the hashtag to help provide writing prompts. If 10 minutes is too much, try 5. Just start! ⏰ ⏳

Building momentum with writing and movement allows us to feel more present and grounded. 🌱🧠

Nita also has a new daily reader coming out this fall called A Daily Dose of Now that we are eager to take part in learning from her each day of the year! 🗓

Enjoy this episode with us as we spend time with Nita together! Link in the bio! ✨

27/07/2023

Join Samuel for a quick breath of encouragement! 🫁

Small steps of noticing in your day to day, taking time for a walk, recognizing the climb you have made 🥾🪜

Celebrate what you've already done and how you are already growing! 🌱 🦋

You are resilient! You are strong! Look how far you have come! 🌟🌈

Life is hard. We're in it with you! 🏠💕🌎💡

Link in the bio! ✨

25/07/2023

How is your work-life balance? Notice where you are, notice when it is time to step back, and when it is time to lean back in. ⏰ ⏳

It is important to create space to notice we don't keep the world spinning. We need to let go, rest, not be perfect, and have moments to stop or not be productive. 🌎 😴💤

We don't have to press so hard. We can ask for help and support. We can let our body rest. Give ourselves permission and allow ourselves to be human. 🌱🧠

Be kind to yourself! Cultivate the relationship you have with yourself. Slowly keep taking that next step when you are ready. 💕🥾

There is a natural ebb and flow of our energy and focus. Be intentional and mindful to keep coming back. 🦋🌈

Link in the bio! ✨

11/07/2023

This is the third Deep Breath in a series on preparation for EMDR reprocessing that can be done by anyone, anywhere, to soothe and support your nervous system. 🌱🧠💕

First we looked at Light Stream, then Calm Safe Place, and today's episode is called Container. 🫙📦🧳

Often when this is taught, it is a way to "press pause" and work on something later, something that is too much for now. ⏰

This episode, however, considers more ways of viewing Container that includes a fresh perspective on a block of time, a space, a relationship, and various other supports that give our nervous system some relief. ⏳🧘🏼

Use these tools repeatedly whenever you need them, so that your brain and nervous system are well familiar and responsive to the calming support you are giving. 🌸

You can use slow bilateral taps if they feel comfortable for you. 🦋

Link in the bio! ✨

04/07/2023

Perhaps you have heard of a Happy Place, but what if it could be even more specific to what you are needing right now, in this moment? ⏰

This guided meditation supports you in creating a space (or two, or three...) that meets the needs of your different parts. 🌱 🌈

Maybe your inner child needs some time to swing on the swings or explore in nature, but in this brief moment you don't have a chance to get there. 🦋 🛝

You can use your imagination to shift your nervous system and give yourself a much needed break! 🧠 💕

Use the images in this post to inspire your creativity and find a haven, for this day, this moment, and one that you can keep coming back to....anytime you need it! 🏠

17/06/2023

Join Sarah and Julie for an engaging conversation with Holly Jedlicka from PBJ Connections! 🐴

Learn about this team approach for top notch mental health and equine specialists who help notice what the horses are doing to communicate. 💡

Horses "insides and outsides" are congruent and their behaviors will show what they are reacting to. 🪞

Horses can teach us to be more mindful, to notice our senses, be aware of our environment, and enjoy nature. 🌈

Notice how you can come back to moments of connection and healing, be present, and vitally alive. ✨

16/06/2023

Join Julie for a new tool to help in those times of overwhelm. Calm, Safe Space is a feeling that gives you strength. A Room of Requirement so to speak. What does that look like for you? How does it change? -- Our links: https://linktr.ee/communityroutes Please rate us on iTunes and Spotify! We need...

06/06/2023

-- Our links: https://linktr.ee/communityroutes Please rate us on iTunes and Spotify! We need all the help we can get to spread the word about mental health. Reach out and start a conversation with us! We would love to hear from you on Facebook or Instagram or you can email us at communityroutes.pod...

05/06/2023

Here is a guided imagery that you can keep coming back to any time you need it! ⏰

EMDR has two ways that can be impactful for us -- creating resources (things that helps us feel more supported and resilient) and reprocessing trauma. 🧠

You can develop a tool box full of support, adding slow left/right movement (called BLS or bilateral stimulation) that will strengthen your nervous system and bring your brain into balance. 🧰 🌱

Today's exercise, called Light Stream, allows for so much creativity and fun. What colors come to mind? Images of different ways we see or experience light -- in the stars, the moon, a light saber, fireworks. Then allow that light to fill your body and see how it reaches you; notice what you notice. 💡

Some people love this exercise and return to it regularly. It might be new and unfamiliar at first, so try it a few times and see how it lands for you. 🌈

Link in the bio! ✨

30/05/2023

-- Our links: https://linktr.ee/communityroutes Please rate us on iTunes and Spotify! We need all the help we can get to spread the word about mental health. Reach out and start a conversation with us! We would love to hear from you on Facebook or Instagram or you can email us at communityroutes.pod...

29/05/2023

Are you curious about some of the dynamics of play therapy? Inspired by the work of Lisa Dion, we discuss with Angela what it is like to be present in the room, match the energy, offer co-regulation, and notice what is happening to see, hear, and give strong support. 🌱💕🧠

We discuss how the authenticity of relational connection offers accompaniment, to help us be more present, more embodied. 🏠 🎉

We also touch on topics like being v. doing, the difficulty of uncertainty, being in process, not just focused on outcome.

Join us as we focus on brain-body-nervous system awareness, practice noticing, showing up to commit to doing the work. 🌎💡

Listen for moments of taking the pressure off, pausing and noticing creativity, being childlike and having fun. ☀️🛝🎨

We're with you in the journey! Link in the bio! 🥾🦋🌷

23/05/2023

Join Julie and Sarah as they sit down with Angela Silas Green, a icensed professional counselor and trainer. Join Angela as she discusses trauma, empowerment, relationships and life transitions. Find more about Timberlee here! Other links mentioned: Play TherapyCommunity Outreach -- Our links: https...

23/05/2023

Join Julie on a walk in nature to soak up all the goodness that surrounds us. 🥾☀️

Notice the ground beneath you and the sky above you. You are held. You are supported. 🌱💕

Textures, sounds, colors, temperatures, animals, trees, breeze...so much beauty to take in. 🌷🐝🦋🌳✨

Notice your nervous system shift as you step back from the stresses of the day, get in touch with your equanimity muscles, and create room. 🧠💡

19/05/2023

Join us for Off the Beaten Path with Timberlee Harris, an art therapist in Columbus, Ohio! 🎨 💕 🧠

Timberlee encourages moments of connection with ourselves and each other, to explore, create, and be playful! 🛝

Creative art expressions give us space to be mindful, intentional, and more present to notice our own growth and wellbeing.

A growing edge to let it be messy, be in process, and let go of our perfectionism.

We can use these spaces like a journal entry to mark a moment in time, to refer back to and see what is new, to write about it and explore it further. 📝

A zen tangle gives you a calming, structured space to build upon designs, and find some flow.

A supportive space to explore your emotions and a new way of being with yourself...what a beautiful way to start into a new season. 🌱🏠

17/05/2023

Join Julie for a Deep Breath of Nature! Julie will guide you along to feel grounded while hiking or taking a walk. -- Our links: https://linktr.ee/communityroutes Please rate us on iTunes and Spotify! We need all the help we can get to spread the word about mental health. Reach out and start a conve...

12/05/2023

Weather gives us a metaphor for our emotions or our circumstances. ☀️☔️🌪

When things feel hard or stormy, we've got your back. This Deep Breath is full of ideas to support you, bring you comfort, and reduce your stress. 🙏🏻 🏠 💗

Let these words soothe you, to be a little more accompanied, and a little less alone. 🌱 🌎💡

We're riding the waves together! 🌊 🙌🏻 Link in the bio!

10/05/2023

Join Julie and Sarah as they sit down with Timberlee Harris, an art therapist from our very own Columbus Ohio. Timberlee goes into details about her practice and finding your flow. Find more about Timberlee here! -- Our links: https://linktr.ee/communityroutes Please rate us on iTunes and Spotify! W...

04/05/2023

Julie reminds us how to find the calm in what may feel like a storm. Finding solid ground and finding home base can be the difference maker. Julie talks real physical things you can do to help in those situations. -- Our links: https://linktr.ee/communityroutes Please rate us on iTunes and Spotify!....

01/05/2023

Join us for Trail Mix as we explore our right brain and connecting with our body! 🧠 🥾

Samuel shares practical examples of developing right brain processes in the expressive arts, noticing being in the moment and coloring with a variety of mediums. 🎨🖍

Sarah and Samuel invite us to notice our body in yoga, feeling strong or steady, and being present with what is. 💪🏻🙏🏻🧘🏼

We check in with our emotions, feelings of both excitement and shame -- and a deep desire to know there is room here for you! There is space for you! 🏠💕

A relational conversation of taking mental health topics and keeping it real. We invite you to be a part of it! Link in the bio! 🌎💡

29/04/2023

We've talked about a lot of deep topics lately and the gang felt it was time for a trailmix! Join Samuel, Julie, and Sarah as they discuss right brain questions, how to love yourself, and a little sprinkle of Sarah's connection with horses. Take away what you like best or enjoy it all! -- Our links:...

24/04/2023

Join Julie as we celebrate being embodied, to appreciate, cherish, and love our bodies for how they support us in our lives. 🎉🧠💕

Which part of you is hardest to love? Which part can you appreciate today and give some attention to?

This meditation will slow us down to notice how we love with our heart, come back to center as we stretch, breathe in and sense our spine, our mind, and our voice.

Your beating heart, your hands and feet, your breath are there to support you and keep you safe.

We can be nurturing and life giving, to give time and attention to our bodies, and with that, have something to reach out to others, too. 🌱🌸

A different kind of body scan that cherishes some foundational parts of you.

18/04/2023

--- Our links: https://linktr.ee/communityroutes Please rate us on iTunes and Spotify! We need all the help we can get to spread the word about mental health. Reach out and start a conversation with us! We would love to hear from you on Facebook or Instagram or you can email us at communityroutes.po...

17/04/2023

Join us for Episode 89: Yoga and A Healthy Mind that is an intentional practice to connect to your body and breath! 💕

With small moments, cultivate a loving practice of gratitude for our bodies. 🌱

Raise awareness of what's going on in our bodies, like a meditative moment. 🙏🏻

A little goes a long way! Small doses of consistency make a big difference. 🧠

Develop a relationship with your body that is life giving. Letting go of judgment, being in the present moment, listening to your body and cherishing it. 💗

Create space. Pause. Find peace as you invest in taking good care of yourself. 🏠

15/04/2023

Join Samuel, Julie, and Sarah as we talk about a very inspiring topic...Yoga! Join Sarah and Julie as they share their experiences with yoga and how they have benefited from it. Sarah and Julie talk about their favorite instructor, Adriene. You can find more of Yoga with Adriene here. New to yoga? N...

10/04/2023

With all the rushing and hurry in our week, what would it be like to create space today? 🌱☀️

This Deep Breath guides you through slowing down to notice your inhale, your exhale, your feet and your hands....and then gives you 5 tools to build your mindfulness muscles! ✋🏽🦶🏽🧠 🫁

Tune in to make sense of your experiences. Develop mindful awareness externally and internally. 💡

This allows a sense of safety and peace in your body. It allows you to awaken to what you are learning, growing, and becoming.

Which of these 5 tools do you want to take with you today? What are you needing the most? 💕🏠

04/04/2023

--- Our links: https://linktr.ee/communityroutes Please rate us on iTunes and Spotify! We need all the help we can get to spread the word about mental health. Reach out and start a conversation with us! We would love to hear from you on Facebook or Instagram or you can email us at communityroutes.po...

Community Routes Podcast

05/09/2023

28/08/2023

21/08/2023

08/08/2023

07/08/2023

27/07/2023

25/07/2023

11/07/2023

04/07/2023

17/06/2023

16/06/2023

06/06/2023

05/06/2023

30/05/2023

29/05/2023

23/05/2023

23/05/2023

19/05/2023

17/05/2023

12/05/2023

10/05/2023

04/05/2023

01/05/2023

29/04/2023

24/04/2023

18/04/2023

17/04/2023

15/04/2023

10/04/2023

04/04/2023

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