Intro 14:57:55 [musical interlude] This recording is an offering of Networks for Training and Development's Online University. Jennifer Williams 14:58:16 Hello and welcome to our monthly Networks' Healing Circle Call. These calls happen each month and on the first Monday of each month at 8PM Eastern Standard Time. My name is Jen Williams and I will be guiding you on a gratitude meditation. I would like to acknowledge how hard these past few months have been, how hard this election season and the social unrest has been on all of us collectively, as a nation. I want to acknowledge that whatever your experiences right now, it is valid. If we focus on our "ABCs" we learn to A: acknowledge our feelings, B: build our wellness and self care, C: control what we can control and S: share our experiences. Sharing our experiences helps us receive help at times. And sometimes offers help to others. We are reminded that things turn out best for the people who make the best of the way things turn out. And that the happiest people do not always have the best of everything, but make the best of everything they have. Jennifer Williams 15:00:20 In recognizing these truths and acknowledging our circle of control, we realize the power that we have within. Let's control what we can control. Our goal in life is not to get rid of all of the negative thoughts, all of the negative feelings but to change our response to them. We can demand change within ourselves, within structures, and change is good. For those of us who may be feeling powerless or uncertain, now is the time to take back our power, our energy, and our peace. And self care is how we can take back our power. The wise RBG has said that real change and enduring change happens one step at a time. As we continue to fight for the things that we care about, let's do it in a way that will lead others to join us. Our Networks family is always there to join us on our ventures, to voice the silenced, advocate for all, and empower one another. As we do all things with love, let us not forget the wise words of John Lewis especially with Election Day looming: "Let us never be afraid to make some noise and get in good trouble. Necessary trouble." Jennifer Williams 15:02:40 I'd like to share with you a gratitude meditation that has helped me in these moments and I feel may be of use to some or all of you. With this gratitude meditation, we will build our resilience muscle. So join me if you're able to take some time and place yourself in a comfortable position. This may be seated, this may be standing, reclining, or laying down, whatever position you feel most comfortable in. And let's take a few deep breaths together. Let's let our chest rise and fall with each inhalation and exhalation. Jennifer Williams 15:03:42 And when you're ready, and if you feel comfortable, let your eyes drift closed. As you continue to breathe slowly and deeply, let your attention rest gently on your breath. Feeling the movement as it enters and exits your body. Each time you exhale. Let go of your tension. You can relax your face by moving your mouth and relaxing your smile muscles. Notice if you've been holding tension or gritting your teeth and give that a break. You deserve a break. Relax your shoulders. It sometimes feels like the weight of the world has been resting upon them. Relaxing your belly and relaxing your leg. On your next exhale., settle your attention to the area surrounding your heart in the middle of your chest. Focus on feelings of love, compassion, empathy, and forgiveness. With your attention on your heart center, bring to mind something or someone that you're truly grateful for. Jennifer Williams 15:05:55 As you continue with your easy and relaxed breathing, perhaps you may feel gratitude for being alive, for being healthy. Perhaps you are grateful for the abundance of nature that produces food to nourish your body and the beautiful scenery that nourishes your soul. bring your attention to people who truly nourish you in your life and how they bless you with their presence. I invite you to feel gratitude for your own life and the many gifts that you are blessed with and that you share with others. Now bringing your attention to how this gratitude feels in the area around your heart. With each inhale let this feeling grow outwards. Let this feeling expand to fill your chest, to fill your arms and your hands, your legs and your feet and with each inhale notice how this feeling grows, filling you up. And now even as you return your attention to your breath, let your body remember what the feeling and sensation of your gratitude feels like. You can come back to this feeling at any time, it's all within your power. Jennifer Williams 15:07:59 And the more that you focus inward and build our resiliency muscles, the stronger and fiercer we become, to meet any challenge. Let us not forget that this is a season to be grateful for. Depending on where you are, you may be seeing the seasons changing, and nature reminding us that change is good. We can all use some change right now. Let us take time to reflect on what it is that we are grateful for: a person, a place, a comfort food, a song, a sound, a scent. Anything that brings you joy. I'm grateful to all of my fellow good troublemakers for making a difference and paving the way. Together we rise. Together, we survive. You recognize that this is a work in progress. The Cosmos had an adventure for me today with mercury and the retrograde giving me one last adventure before tomorrow's retrograde ends. Jennifer Williams 15:10:00 I'm grateful to my fellow good troublemaker, Jess, for troubleshooting and finding a way through so that we can bring this to you. I'd like to thank you again for allowing me into your circle. And for joining Networks' Healing Circle Call. Don't forget that we offer these once a month and on the first Monday of each month at 8pm Eastern Standard Time. The next one will be occurring on Monday, December 7. We also have an archive of past Healing Circle Calls, which you can access on our website www.networksfortraining.org. When you click under Online University, you'll find links to recordings of past Healing Circle Calls and so much more. Thank you again for joining in for joining me. And please take care of yourself and each other. Together, we can get through anything. A change is coming. I'm welcoming it and I welcome all of you. Stay grateful. Take care of yourself and invest in your own self care. Thank you again and have a wonderful rest of your Monday evening. Outro 15:11:40 [musical interlude] Thank you for listening. We hope the information provided was helpful. Don't forget to stop by our website and take advantage of all we have to offer. Transcribed by https://otter.ai