UNO Souls

Communicating for Social Change 💬 🫶

I am honored to be chatting today with Maria Rodriguez for Hispanic Heritage Month – Maria is an UNO Soul.

Maria is the President and CEO of Vanguard Communications, a PR agency she cofounded with a business partner when she was 27 years old. Their mission is to advance social change and champion causes to help protect the health and well-being of our planet and its people. She has been honing her skills at social marketing, media relations, multicultural/multiethnic outreach and event production for more than 30 years. She is the daughter of Spanish immigrants. And I am proud to call her my friend.

🌱 Listen to Maria speak about her story and her family’s immigrant story (2:05)
👩‍💼 Hear about how Maria started her business – Vanguard Communications (5:20)
🧑‍🎓 Hear about Maria’s innovative paid internship program called “Comunicadores for the Future” at George Washington University (9:30)
💗 Listen to how Maria and I met through our love for giving back to the community (13:20)
🤝 Maria and I are board members of the Girl Scouts of the Nations Capital – hear our Girl Scout stories when we were young (16:00)
🚀 Hear Maria talk about how she made the mission of Vanguard Communications very mission-oriented. The foundation that she set in place is to help improve people’s lives, communities, and the world (22:10)
🪴 Hear about how Maria nourishes her soul (30:00)

Words of Wisdom from Maria: Live Your Life Today and Everyday

Thank you for chatting with me Maria! We are grateful for you!

✨ UNO Souls are beacons of light in our community that can be guides for how to cope through this collective moment of change. I would love to chat with you – please reach out! I honor the light in all of you. 🙏🏽💕

✨ Find us on YouTube, LinkedIn and Facebook at ! You can also visit us at unosouls.com. Chat is on Apple Podcasts, Pandora and more!

Bumble Bee Breathing 🐝 🌿

Pranayama » The Power of Deep Breathing 🫁 💪

This breathing exercise is powerful — what we know for sure is that our breath is available to us at any moment. Taking deep breaths can help minimize our anxiety, stress, anger, sadness — supporting all types of emotions.

Today we're going to practice alternate nostril breathing. This breathing technique can have wonderful health benefits, and it can really help if you're feeling overwhelmed. I invite you to sit on a chair or lay down on the floor. You want to be comfortable. Close your eyes if you're comfortable with that.

We'll start with just a deep, relaxing breath in and a deep breath out. Every deep breath helps you to relax more. Using your right thumb, close your right nostril while inhaling through the left. Now exhale by covering your left nostril with your ring finger and breathe out through your right.

Inhale again, but through the right nostril. And then exhale through your left. That is one cycle. Repeat this three more times. Now just release the hand. Take a few breaths here in stillness. Feel the effects. You can practice this breath two times a day if you feel you need it to bring down anxiety. Thank you for spending a few moments of your day with me.

Please let us know what you think of this breathing exercise. I honor the light in you. ✨

How can I protect my body? ⛑️ 🙏

I am honored to be chatting today with Jancel Conroy, he is an UNO Soul. His experience includes: 15 years federal police officer, 10-year security officer, 4 years combat veteran United States Marine Corps, 20 years professional Fitness coach, functional fitness, underground strength certified, Martial arts instructor in Japanese, Russian, Indonesian, Chinese martial arts. 20-year practitioner and teacher of meditation, and counseling for high stress environments. Here is a link to his page: Crowbar gym LLC

PERSONAL TRAINING
🏋️ Listen to Jancel talk about how he started in the professional fitness coach work (1:20)
👟 Hear about the workout machines that Jancel uses at his gym for post-rehab on injuries (3:30)
🤸 Hear how he mixes in different practices into his client’s training (7:18)

ACTIVE SHOOTER TRAINING (11:21)
🦺 Listen to Jancel’s guidance about what to do to prepare yourself if you find yourself in an active shooter situation (13:33)
3️⃣ Find out the 3 basic words/actions to remember in these active shooter situations (15:20)
❓ Find out what to do in different scenarios (19:30)
💬 Jancel trains organizations about these important topics. Feel free to reach out to him! (24:30)
🌱 Hear about how Jancel nourishes his soul (25:30)
from Jancel: "Give Value to their Heart and Their Own Philosophy."

Thank you for chatting with me Jancel! We are grateful for you!

✨ UNO Souls are beacons of light in our community that can be guides for how to cope through this collective moment of change. I would love to chat with you – please reach out! I honor the light in all of you. 🙏🏽💕

✨ Find us on YouTube, Twitter, LinkedIn and Facebook at ! You can also visit us at unosouls.com. Chat is on Apple Podcasts, Pandora and more!

Pranayama — The Power of Deep Breathing 👃 🫁 😮‍💨

This breathing exercise is amazing — what we know for sure is that our breath is available to us at any moment. Taking deep breaths can help minimize our anxiety, stress, anger, sadness — supporting all types of emotions.

Today we're going to practice that 4—7—8 breathing exercise. This breathing exercise can help slow down our heart rate and lower our blood pressure. I invite you to make yourself comfortable by sitting or laying down. You can close your eyes if you're comfortable with that.

➡️ We're going to start with just a deep releasing breath in... and a breath out. Every deep breath helps you to relax more.
4️⃣ Now, close your mouth and inhale quietly through your nose to a mental count of four.
7️⃣ Hold your breath for a count of seven.
8️⃣ Then exhale completely through your mouth to a count of eight.

Repeat this three more times at your pace. Then, release the technique and go back to your normal breathing.
You can practice this breath two times a day, if you feel the need to bring down anxiety, or to find a moment of calm in a busy day.

Thank you for spending a few moments of your day with me. Please let me know what you think of this breathing exercise. I honor the light in you.✨

when to Hold On and when to Let Go 🌿 🔥

I am honored to be chatting today with Lisa Geraci Rigoni – she is an UNO Soul. She is the author of the book "17 Spatulas and the Man Who Fried an Egg: Reclaim Your Space Mentally and Physically". Lisa is the owner and the CDO (Chief Declutter Officer) of The Organizing Mentors, a company specializing in home organization and move management, and is a certified company with The National Association of Senior & Specialty Move Managers. Lisa has been helping her clients reclaim their space mentally and physically since 2008.

More at theorganizingmentors.com + purchase her book at https://getbook.at/lisa_geraci_rigoni

🖋️ Listen to Lisa talk about how she came up with the title for her book (1:00)
🧱 Listen to Lisa talk about holding on to things and how challenging it is to let go (8:00)
⛅ And listen to Lisa talk about how her memoir is intertwined in her organization book (12:40)
🌱 Lisa talks about what her intention was when she wrote the book (16:50)
🏆 Her book is number 1 in 11 categories on Amazon! (18:00)
📤 Hear Lisa powerfully suggest that everyone go through their things carefully, so that loved ones don’t have to do it when we’re gone (“Go Through It Now” Lisa Geraci Rigoni) (21:00)
📚 Find out about book signings on Lisa’s social media (24:00)
🫶 Hear about how Lisa nourishes her soul (25:00)

from Lisa: Don’t Take Life Too Seriously. Impress Yourself.
“Grow through what you go through.” — Lisa Geraci Rigoni, P. 74

Thank you for chatting with me Lisa! We are grateful for you!

✨ UNO Souls are beacons of light in our community that can be guides for how to cope through this collective moment of change. I would love to chat with you – please reach out! I honor the light in all of you. 🙏🏽💕

✨ Find us on YouTube, Twitter, LinkedIn and Facebook at ! You can also visit us at unosouls.com. Chat is on Apple Podcasts, Pandora and more!

What is equanimity? ✨ We're serving up an UNO Souls Bite as we offer our thoughts.

The dictionary defines equanimity as the evenness of mind, especially under stress.

We see equanimity as the space of awareness that can allow life to be just as it is. If we train the mind to make kindness, compassion, and equanimity what we practice, these qualities can become the shape of our mind.

"In between the stimulus and the response there is a space. And in that space is your power and your freedom." — Victor Frankl

What is your word for 2023? ✨ Brigitta describes her choice and what it means to her:

For several years now, I've chosen 3 words to start the New Year. Last year I decided to just choose 1 word, and that's what I'll continue to do. The word that came to me for focusing on in 2023 is "stretch". I love this word - 1st of all for the simplicity of it - and the obvious understanding of the word which to me means "stretching my body". So I want the word to remind me to stretch my body every day. And the word also resonates for me from the place of stretching myself emotionally, spiritually, and intellectually. For instance, I want to learn Italian! Do you have a word that you've chosen for 2023?

Happy new year! 🪩

What is your Rose, Thorn, and Bud? 🌹 🥂

Listen in as Brigitta + Phillip chat and reflect on the past year. This simple exercise brings awareness of your surroundings and encourages gratitude.

🌹 Rose — What was your most joyful moment of this past year?
🗡️ Thorn — Something that perhaps did not go as planned?
🌱 Bud — What are you looking forward to in 2023?

We'd love to hear your reflections — let us know in the chat ✨ ¡Feliz año nuevo!

✨ UNO Souls are beacons of light in our community that can be guides for how to cope through this collective moment of change. I would love to chat with you – please reach out! I honor the light in all of you. 🙏🏽💕

✨ Find us on YouTube, Twitter, LinkedIn and Facebook at ! You can also visit us at unosouls.com. Chat is on Apple Podcasts, Pandora and more!

Meditación para calmar la mente ☁️ 🧘 ☁️

Les invito que me acompañen en una meditación de 5 minutos para ayudarnos a calmar la mente ✨

Just Be You 🌱 🫶

I am honored to be chatting today with Natasha Magrath. She is the President/Owner of the award-winning company - You’ve Got Maids of Northern Virginia. She founded the company in 2017. She has a degree in accounting and worked for more than 25 years as a Senior Accountant/Controller in various industries. She credits her father for instilling in her the idea that if you have a dream that you want to achieve in your life, you must go for it because nothing is impossible. Natasha is well known in the community as a loving, kind and generous person. As an immigrant from Lebanon, Natasha became a U.S. citizen in 2002. She has a son and daughter and is married to her husband Mike. This is her website: http://northernvirginia.youvegotmaids.com/

💪 Listen to Natasha talk about what inspired her to start her business (2:00)
🔊 Listen to Natasha’s advice to new business owners (5:00)
👐 Natasha’s heart is always looking at how to bring up other women – listen to her talk about that (7:00)
💕 Listen to how Natasha offers English classes to her employees at the workplace, through Loudoun Literacy Council (9:20)
👟 And hear Natasha talk about how she gives back to the community through various volunteer opportunities that she and her employees participate in – right now they have a shoe drive going on! (12:00)
🏆 And she’s recognized for her hard work! Here are some of her awards:
🌱 2020, 2021 and 2022 Best of Loudoun Finalist
🌱 2021 Runner Up in the Loudoun Now Favorites Poll as a favorite cleaning company.
🌱 April 2021 featured in Franchise Business Review’s “The Powerful Women of Franchising”
🌱 Featured on CBS News and ABC 7 News this year as a successful business minority women owners.
🌱 2022 – Superior Service Business of the year by Loudoun Chamber of Commerce
➡️ Follow You’ve Got Maids Facebook account for cleaning tips! You've Got Maids of Northern Virginia
💖 Hear how Natasha nourishes her soul (21:30)

from Natasha: Just Be You.

Thank you for chatting with me Natasha! We are grateful for you!

"There’s a special place in hell for women that don’t help other women." — Madeline Albright

✨ UNO Souls are beacons of light in our community that can be guides for how to cope through this collective moment of change. I would love to chat with you – please reach out! I honor the light in all of you. 🙏🏽💕

✨ Find us on YouTube, Twitter, LinkedIn and Facebook at ! You can also visit us at unosouls.com. Chat is on Apple Podcasts, Pandora and more!

An easy-peasy relaxation exercise en español 😀 I like tools that relax quickly ✨

El Abrazo de la Mariposa 👐 🦋

Queremos enseñarles un ejercicio sencillo de relajación. Este ejercicio se llama "El Abrazo de la Mariposa".

Esta estimulación bilateral activa e integra la información de los dos hemisferios del cerebro. Esto ayuda a reducir el estrés y la ansiedad. Y también puedes hacerlo casi en cualquier lugar. Por ejemplo en el carro o en la fila del supermercado…

Esta herramienta es sencilla y poderosa. Puedes hacerlo durante 30 segundos o 3 minutos. Esperamos que les guste este ejercicio. ✨

Atención plena en la respiración 😌

Salud, bienestar y conexión, se pueden lograr si aprendes a utilizar tu respiración. Puedes hacer esta práctica en cualquier momento, en cualquier lugar, en cualquier situación.

Nuestra mente puede vivir en muchos otros lugares... en el futuro, en el pasado... pero nuestra respiración solo puede estar en este momento presente. Está anclada aquí y ahora.

El poder y la presencia de anclaje de tu respiración. ✨

Live Life in Full Color 🎨 ✨

I am honored to be chatting today with Jen Sterling. She is the Chief Red Head for Jen Sterling Art. Jen is a fine artist located in Annapolis, Maryland. She recently exited life as an entrepreneur in branding and design, where she founded three companies over 30 years. While traveling in the American southwest with her sister almost 20 years ago, she was struck by the colors she saw there – so vivid, so alive, so powerful. The experience struck her so much that when she came home she immediately bought paint and canvas and started trying to convey the rich spectrum of emotions those colors evoked in her. What started as a hobby has become her full-time passion. Not an easy road, but an enriching one for sure. Her work now inspires energy and excitement in homes and workspaces across the country. She works large and small and adores commissions. This is her website: jensterling.com

👂 Listen to Jen talk about her transition from entrepreneur to artist (and still entrepreneur) (2:20)
🍭 Hear about when Jen started her passion with color (insight: it feeds her soul) (4:20)
📣. Hear what Jen would tell people about working in their passion (6:20)
⛅ Where does Jen get her inspiration for her abstract/impressionist paintings? Listen here to find out… (9:00)
🖼️ We get to see some of Jen’s art that represent her (and many of our) emotions (14:00)
✏️ Hear the compelling stories about two of Jen’s commissioned paintings (18:20)
👶 Listen to Jen talk about how to introduce art to children (29:00)
🏆 Look at Jen’s awards and her gallery exhibit and where she has exhibited: (32:40)
🌱 - Her gallery: 2014 Renard Court, Suite B, Annapolis, MD 21401
🌱 - She was awarded the Grand Prize in Abstract Art by International Artist Magazine in 2020 for my piece ""Tahitian Pearl""
🌱 - 2022 Solo show in Norfolk, VA at the D'Art Gallery Vault
🌱 - 2022 Solo show in Upper Marlboro, MD at the Showplace Arena
🌱 - 2021 Solo show in Annapolis, MD at the Quiet Waters Galleries
🌱 - 2019 Solo Show in Annapolis, MD at City Hall
🌱 - And an upcoming solo show of some of her larger work in October at the Chesapeake Arts Center (details on jensterling.com)

from Jen: 'Follow that passion! You will never regret it. And take that color with you!'

Thank you for chatting with me Jen! We are grateful for you!

"Don't think about making art, just get it done. Let everyone else decide if it's good or bad, whether they love it or hate it. While they are deciding, make even more art." — Andy Warhol

✨ UNO Souls are beacons of light in our community that can be guides for how to cope through this collective moment of change. I would love to chat with you – please reach out! I honor the light in all of you. 🙏🏽💕

✨ Find us on YouTube, Twitter, LinkedIn and Facebook at ! You can also visit us at unosouls.com. Chat is on Apple Podcasts, Pandora and more!

Easy Peasy Relaxation Exercise — Butterfly Hug 🦋 👐

This simple yet powerful relaxation tool can be done almost anywhere for 30 seconds or 3 minutes.

The bilateral stimulation activates and integrates information from the brain's two hemispheres, which helps to bring down our stress and anxiety.

Try this when you feel your thoughts begin to race, or if you feel the need for a few seconds of calm. ✨

Take a moment to experience how these simple actions can give a calm + comforting presence to yourself. Join us as we take a deep breath and say out loud...

"I am safe. I am okay. I am loved. I am grateful that my body does the best it can, with what it has in the moment it's in, to heal and protect me. I've got this."

Say this every day, and you'll start to feel a shift happen. We hope you carry this sense of calm and ease into your day. ✨