A Daily Pause Podcast

Episode 5: Finding Balance

Today we’ll work with another practice that also down-regulates, but this time with the lens of finding balance. Balance in the body with breath control and balance in the mind with our shift in focus. This practice of mindfulness can help interrupt any anxious or distracting cycles in your mind, help clear mental clutter, and help to better concentration & decision making. Together we’ll do a short visualization getting deeper awareness into the body, followed by a breathing technique known as box-breathing. This consists of equal counts of inhales and exhales with equal counts of breath holds in between each inhale and exhale. The counted breath in this practice not only gives your mind something specific to focus on, the counted rhythm of your breath, but this pace of deeper, slower breathing also allows your system to gradually calm down. So when you’re ready, find a comfortable position for your body & let’s get started… As always, take what works, use what feels good, and leave the rest. I appreciate you being here!! Follow this and my storytelling on Substack: https://substack.com/@katiescoggins [https://substack.com/@katiescoggins] Intro Music: Music: Apollo 11 by Wanheda https://soundcloud.com/user-724527508 [https://soundcloud.com/user-724527508] License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://audiolibrary.com.co/wanheda/apollo-11 [https://audiolibrary.com.co/wanheda/apollo-11] Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 [https://youtu.be/Ot9187kyNpM?t=273] Meditation/Breathwork music: Music: space by Rexlambo https://soundcloud.com/rexlambo [https://soundcloud.com/rexlambo] License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://audiolibrary.com.co/rexlambo/space [https://audiolibrary.com.co/rexlambo/space] Music promoted by Audio Library: https://youtu.be/0ZF1bQszHFk [https://youtu.be/0ZF1bQszHFk] Get full access to A Daily Pause at katiescoggins.substack.com/subscribe [https://katiescoggins.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

Episode 4: Release & Let Go

This week I’ll share a few tools to help release stress and anxiety from the body. I want this to be something that you can use any time throughout your day when you find that you’d like to relax a little bit more. The first tool I’ll share is called the physiologic sigh: a science backed breathing method that can help quickly reduce stress or anxiety as it arises. This breathing practice helps the body move from a fight-or-flight sympathetic nervous system response into a rest & digest parasympathetic nervous system response. It consists of taking a deep breath in through the nose, followed by a shorter, sharp breath in through the nose (forcing the lungs to more fully expand). Then, with an open mouth, sighing and exhaling until the lungs are fully empty. We’ll do this practice together. Find a comfortable position wherever you are. Seated, lying down, standing up & join me in the audio above As always, take what works, use what feels good and leave the rest. I appreciate you being here!! Follow this and my storytelling on Substack: https://substack.com/@katiescoggins [https://substack.com/@katiescoggins] Intro Music: Music: Apollo 11 by Wanheda https://soundcloud.com/user-724527508 [https://soundcloud.com/user-724527508] License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://audiolibrary.com.co/wanheda/apollo-11 [https://audiolibrary.com.co/wanheda/apollo-11] Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 [https://youtu.be/Ot9187kyNpM?t=273] Meditation/Breathwork music: Beyond by Onycs https://soundcloud.com/onycsmusic [https://soundcloud.com/onycsmusic] Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://audiolibrary.com.co/onycs/beyond [https://audiolibrary.com.co/onycs/beyond] Music promoted by Audio Library https://youtu.be/mBQ2tunOn-U [https://youtu.be/mBQ2tunOn-U] Get full access to A Daily Pause at katiescoggins.substack.com/subscribe [https://katiescoggins.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

Episode 3: Heart Activation

his week I want us to take this all one step deeper with a practice of activating, or feeling into, our hearts. To become more aware of the regenerative or rejuvenating feelings that arise in our chest when we’re feeling love or joy or gratitude. You might be familiar with the expressions “my heart is bursting with love”, or “that made our heart sing with joy”, “I’m feeling FULL of gratitude”. These are expressions noting the feelings we feel in our body when we feel love, happiness, and gratitude. As always, take what works, use what feels good and leave the rest. I appreciate you being here!! Follow this and my storytelling on Substack: https://substack.com/@katiescoggins [https://substack.com/@katiescoggins] Intro Music: Music: Apollo 11 by Wanheda https://soundcloud.com/user-724527508 [https://soundcloud.com/user-724527508] License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://audiolibrary.com.co/wanheda/apollo-11 [https://audiolibrary.com.co/wanheda/apollo-11] Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 [https://youtu.be/Ot9187kyNpM?t=273] Meditation/Breathwork music: Mountains by Scandinavianz https://soundcloud.com/scandinavianz [https://soundcloud.com/scandinavianz] Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://audiolibrary.com.co/scandinavianz/mountains [https://audiolibrary.com.co/scandinavianz/mountains] Music promoted by Audio Library https://youtu.be/QEdhlAJp9hU [https://youtu.be/QEdhlAJp9hU] Get full access to A Daily Pause at katiescoggins.substack.com/subscribe [https://katiescoggins.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

Episode 2: Grounding Down

This week I want to take us to through a practice of grounding. This practice can be used for moments when you feel stuck in anxiety, or stress or are feeling generally distracted. It can be for any time you want to get out of your head and back into the present moment. Back to where you are right here, right now on the Earth. I first want to teach a new type of breath: It’s called oceanic breath or breath with sound. This is a gentle and controlled breath. To start, I want you to imagine (or physically do so) bringing the palm of your hand just a few inches in front of your mouth, like you’re holding up a small mirror. Next, you’ll take an inhale, and as you exhale, breathe as if you are trying to fog up the mirror. Notice the gentle contraction of your throat that makes this sensation of fogging the mirror. This is the breath with sound. The Oceanic breath. As you continue with a natural breath, keep that same sensation in the throat with your mouth closed for the inhale AND the exhale. Remove your hand from your face and take a few breaths here like this. (BREATHE!) Notice the sound it makes in the back of your throat, and see how this sound draws your attention inward. As always, take what works, use what feels good and leave the rest. I appreciate you being here!! Follow this and my storytelling on Substack: https://substack.com/@katiescoggins [https://substack.com/@katiescoggins] Intro Music: Music: Apollo 11 by Wanheda https://soundcloud.com/user-724527508 [https://soundcloud.com/user-724527508] License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://audiolibrary.com.co/wanheda/apollo-11 [https://audiolibrary.com.co/wanheda/apollo-11] Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 [https://youtu.be/Ot9187kyNpM?t=273] Breathwork/Meditation Music: Music: memories of the sea by Rexlambo https://soundcloud.com/rexlambo [https://soundcloud.com/rexlambo] License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://audiolibrary.com.co/rexlambo/memories-of-the-sea [https://audiolibrary.com.co/rexlambo/memories-of-the-sea] Music promoted by Audio Library: https://youtu.be/wjgpQXfY4O8 [https://youtu.be/wjgpQXfY4O8] Get full access to A Daily Pause at katiescoggins.substack.com/subscribe [https://katiescoggins.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

Episode 1: Come Back into the Body

I wanted to begin this week with the basics. The bare bones of the practices I use every day to ease my mind and connect with my body. Our brains do our thinking but our bodies do our feeling. So much of our perception comes from our bodies, and I think it is important we give ourselves time and space to listen to that wisdom as well. To get out of our heads and into our bodies. I know it’s easy to get caught up in the mind. It’s human. Our mind is a place where we have thousands, if not tens of thousands of thoughts floating around our head each and every day, many of them being repetitive. Anxiety, stress, our to-do lists, and over-thinking might have us forgetting that we are not just our brains, but rather we are a human being with an entire body. Not just a head with a thinking brain. But with a body that feels sensations and emotions and input from the world around us. Taking a moment to pause, breathe, and notice the body can be a great tool to gain a deeper level of awareness. To notice sensations as they arise. To process feelings you might have not noticed before. To give your entire being a moment to LAND right where you are in time and space. To REMIND your body, your nervous system, of all the way you are safe right here in this present moment. To help you feel calm, grounded and present in your day. Today I’ll share with you a guided meditation with a breathing practice followed by a journaling prompt for you to do at your own pace. As always, take what works, use what feels good and leave the rest. I appreciate you being here!! Follow this and my storytelling on Substack: https://substack.com/@katiescoggins [https://substack.com/@katiescoggins] Intro Music: Music: Apollo 11 by Wanheda https://soundcloud.com/user-724527508 [https://soundcloud.com/user-724527508] License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://audiolibrary.com.co/wanheda/apollo-11 [https://audiolibrary.com.co/wanheda/apollo-11] Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 [https://youtu.be/Ot9187kyNpM?t=273] Meditation Music: Music: under the stars by Rexlambo https://soundcloud.com/rexlambo [https://soundcloud.com/rexlambo] License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://www.audiolibrary.com.co/rexlambo/under-the-stars [https://www.audiolibrary.com.co/rexlambo/under-the-stars] Music promoted by Audio Library: https://youtu.be/YlIeGCslNDs [https://youtu.be/YlIeGCslNDs] Get full access to A Daily Pause at katiescoggins.substack.com/subscribe [https://katiescoggins.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]