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Bridging the Gap

Bridging the Gap

Auteur(s): C.A.R.E.
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 CHANGE THE WAY YOU LIVE YOUR LIFE. Discover how to rewire your brain, calm your mind, and heal your body through science-backed mindfulness, breathwork, and emotional resilience practices. Each episode blends neuroplasticity, meditation, and real-world nervous system relief to help you release stress, overcome life challenges, and strengthen relationships. Join Ricky Cortez to create lasting inner peace, deeper connection, and the courage to live with clarity and purpose.C.A.R.E. Hygiène et mode de vie sain Psychologie Psychologie et santé mentale
Épisodes
  • A Special Thanksgiving Episode Rooted in Love Present in the Moment

    A Special Thanksgiving Episode Rooted in Love Present in the Moment
    Dec 12 2025
    🌉 BRIDGING THE GAP –5 min Mindful Somatic Breathing Practice🌾 Episode 34.5 - A Special Thanksgiving Episode: Rooted in Love, Present in the Moment: ⁠https://youtu.be/oqksrRcYm-w⁠ 🧩 Connection in Challenging Spaces: Holidays have a way of bringing us into rooms filled with history, expectations, opinions, and rhythms that don’t always match our own. So before you enter those spaces or before you welcome others into yours pause for a moment.✨ What does connection look like … when emotions run high?✨ How can compassion guide us … when views differ?✨ What does it mean to be rooted in love … even when the room feels uneven?Today’s practice is your gentle reminder that we can choose presence… even when the moment is complex.We can offer thanks… even while navigating tension. And we can create repair even when we momentarily rupture. This is an invitation to show up with clarity and stay grounded in who you are not who others expect you to be.🧠 The Brain’s Path Back to SafetyThe holiday table often brings familiar patterns: old roles, unspoken expectations, and the feeling of being pulled into emotional currents we didn’t choose.Your brain remembers these patterns but here's the good news:🌿 Every moment is a chance to create a new pathway.When something is said that dysregulates you…When someone’s tone feels sharp…When a comment triggers old wounds…When differences of opinion become tension…Your brain can choose a new direction.And each time you choose regulation over reaction, that pathway grows stronger.This is how we become anchored in ourselves, not in the past.🌬️ A Centering Pause Before You Step InLet’s take a slow breath together.Inhale for 4: Welcome in steadiness.Hold for 2: Feel your feet on the ground.Exhale for 6: Release the expectations that don’t belong to you.Again.Inhale: receive what supports you.Exhale: let go of what you cannot control.Now bring one hand to your chest, one to your belly. Feel your own warmth. Feel your own rhythm.If something happens that shakes your center, return to this moment:And if needed, say softly to yourself or aloud:“Let’s pause. This conversation matters. Let’s come back to it when we can meet each other with care.”❤️ Heart & Mind: Rooted in Love, Present in the Now💛 If a moment feels overwhelming:You’re allowed to pause.You’re allowed to reset.💛 If someone else feels overwhelmed:You can offer a landing:“You matter. Let’s give this space. We can return when we’re ready.” Then offer another time. 💛 If your thoughts drift to past hurts or future worries:Gently return to the gift of the present, this breath, this moment, this connection.Concerns are valid.Differences are real.Presence is the priority.🕯️ Mindful Thanksgiving Wish“On this day of gratitude, may we remember, whether near or far:that every person carries a story we don’t fully know,that love grows strongest in moments of gentle understanding,and that the greatest gift is not perfection, but presence.May we give thanks for all the people that have touched our lives,in our ease and in our complexity and may we meet each other with compassion, curiosity,and the quiet hope that connection is always at the forefront.”#RootedInLove #GentlePresence #CompassionOverConflict #BridgingTheGap👉 SUBSCRIBE: Bridging the Gap (5 min Breathing Meditation)📺 YouTube Channel: https://www.youtube.com/c/Mediastarllc2003🌐 CARE Website: https://mediastarllc.wixsite.com/CARE🎧 Spotify Podcast: https://open.spotify.com/show/6cCOFTpc2CMOcTpQvOUjjr?si=e62a7d06283e4c3b🍎 Apple Podcast: https://podcasts.apple.com/us/podcast/bridging-the-gap/id1833703512📸 Instagram: https://www.instagram.com/connected_rooted🎬 TikTok: https://www.tiktok.com/@bridging.the_gap📘 Facebook: https://www.facebook.com/ConnectedAndRootedEverywhere
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    11 min
  • Always Do Your Best

    Always Do Your Best
    Dec 12 2025

    🌉 BRIDGING THE GAP –5 min Mindful Somatic Breathing Practice


    Episode 35: Always Do Your Best: https://youtu.be/aAp1Eg4uln8 ✨ “Your best changes moment to moment. So show up with presence, not perfection.”

    🧠 The Neuroscience of Effort, Compassion & Growth

    • 🔄 The brain’s reward system lights up when we engage fully in the process, not just the outcome. Presence itself becomes the dopamine loop of growth.

    • ⚡ Perfectionism, on the other hand, activates the amygdala, flooding the body with stress hormones and shutting down creativity.

    • 🌱 Neuroplasticity teaches us that consistency and compassion build stronger, more adaptable pathways than criticism ever could.

    • 🌍 “Doing your best” means honoring your nervous system, allowing rest, rhythm, and self-trust to guide sustainable change.

    🌬️ Somatic Practice, Breath & Mindfullness

    • 🌿 Inhale acceptance. Exhale judgment.

    • 🪶 Notice your body right now. Is there tension behind the effort? A push to prove or perform?

    • 🧘‍♀️ Breathe into that space and imagine softening the edges of “not enough.” Feel your chest, shoulders, and jaw release as you invite gentleness in.

    • 💫 Let your breath remind you: your best today might be rest, reflection, or small, steady action. All are worthy.

    • 🔥 If you feel your energy rise or a drive to push then ground it. Place a hand over your heart, lengthen your exhale, and whisper, “This moment is enough.”

    ❤️ Mind & Heart Integration

    • 🌊 Your “best” is a living, breathing rhythm. It evolves with your capacity, your healing, your season of life.

    • 🛤 Presence, not perfection, grows resilience. Each moment you meet yourself with grace, you rewire your brain toward safety and inner trust.

    • 🌸 This week, pick one area: work, family, self-care … where you’ll replace striving with sincerity.

    • 🔗 As you practice compassionate effort, your nervous system learns that you can be enough without exhaustion.

    💭 “If you simply do your best, you’ll live your life intensely. You’ll be productive, you’ll be good to yourself, and you’ll be good to everyone around you.” — Don Miguel Ruiz


    #BridgingTheGap #DoYourBest #PresenceOverPerfection #SomaticHealing #Neuroplasticity #SelfCompassion #MindfulPerformance


    👉 SUBSCRIBE: Bridging the Gap (5 min Breathing Meditation)📺 YouTube Channel: https://www.youtube.com/c/Mediastarllc2003

    🌐 CARE Website: https://mediastarllc.wixsite.com/CARE

    • 🎧 Spotify Podcast: https://open.spotify.com/show/6cCOFTpc2CMOcTpQvOUjjr?si=e62a7d06283e4c3b

    • 🍎 Apple Podcast: https://podcasts.apple.com/us/podcast/bridging-the-gap/id1833703512

    • 📸 Instagram: https://www.instagram.com/connected_rooted

    • 🎬 TikTok: https://www.tiktok.com/@bridging.the_ga

    📘 Facebook: https://www.facebook.com/ConnectedAndRootedEverywhere
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    11 min
  • Don’t Make Assumptions

    Don’t Make Assumptions
    Nov 20 2025

    🌉 BRIDGING THE GAP –5 min Mindful Somatic Breathing Practice

    Episode 34: Don’t Make Assumptions: ⁠https://youtu.be/OLuqzSMstbM⁠

    ✨ “Ask. Clarify. Connect. Free yourself from the suffering of stories.”

    🧠 The Neuroscience of Assumption & Curiosity

    • 🔄 Our brains are wired to fill in gaps — it’s how we predict danger and stay safe. But when we assume, the amygdala fires before truth arrives.

    • 🧩 Assumptions become “mental shortcuts,” activating our brain’s error-detection system and often triggering anxiety or defensiveness.

    • 🌱 Neuroplasticity reminds us that we can train curiosity instead of conclusion. When we slow down, breathe, and ask, we create new pathways for trust and understanding.

    • 🌍 Each time we choose curiosity over assumption, we shift from fear-based reactivity to relational safety — a calm, open state where connection can grow.

    🌬️ Somatic Practice & Breath Meditation

    • 🌿 Inhale openness. Exhale certainty.

    • 🪞 Bring to mind a moment when you assumed someone’s intent. Notice what happens in your body — the tightness in the chest, the clenching of the jaw, the heat of defensiveness

    • 🌬️ Now, breathe deeply into those sensations. Imagine softening around them, letting oxygen bring clarity where tension once lived.

    • 💫 As you exhale, imagine asking instead of assuming: “Can you tell me more?” or “I might be misunderstanding — can we clarify?”

    • 🕯️ Ground through your senses: feel the weight of your body on the chair, notice a texture that soothes you, or hold a grounding stone. Let the nervous system know — you are safe to be curious.

    ❤️ Mind & Heart Integration

    • 🌊 Curiosity is connection in motion. Each question you ask builds a bridge between perception and truth.

    • 🛤 This week, notice when your mind starts to write a story — pause, breathe, and replace assumption with inquiry.

    • ✨ Somatically, curiosity lowers cortisol and activates the ventral vagal system — the part of your nervous system linked to safety and social engagement.

    • 🔗 Each act of clarification rewires the brain toward trust, compassion, and secure connection.

    💭 “Find the courage to ask the questions others fear. Curiosity is the antidote to assumption, and compassion is the bridge to understanding.” — Don Miguel Ruiz

    #BridgingTheGap #DontAssume #SomaticHealing #CuriosityPractice #NeuroplasticGrowth #MindfulCommunication #FeltSafety

    👉 SUBSCRIBE: Bridging the Gap (5 min Breathing Meditation)📺 YouTube Channel: https://www.youtube.com/c/Mediastarllc2003

    🌐 CARE Website: https://mediastarllc.wixsite.com/CARE

    • 🎧 Spotify Podcast: https://open.spotify.com/show/6cCOFTpc2CMOcTpQvOUjjr?si=e62a7d06283e4c3b

    • 🍎 Apple Podcast: https://podcasts.apple.com/us/podcast/bridging-the-gap/id1833703512

    • 📸 Instagram: https://www.instagram.com/connected_rooted

    • 🎬 TikTok: https://www.tiktok.com/@bridging.the_gap
      📘 Facebook: https://www.facebook.com/ConnectedAndRootedEverywhere
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    10 min
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