"Mindful Moments: Daily Breathing Exercises for Relaxation"

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Discover ultimate relaxation with "Mindful Moments: Daily Breathing Exercises for Relaxation." This podcast offers guided breathing exercises designed to help you unwind and reduce stress. Tune in daily to enhance your mindfulness practice and achieve a peaceful state of mind. Ideal for listeners looking to integrate meditation and relaxation techniques into their busy lives, "Mindful Moments" is your go-to resource for cultivating tranquility and improving overall well-being. Explore the transformative power of mindful breathing and find your inner calm today. For more info go to https://www.quietperiodplease.... Check out these deals https://amzn.to/48MZPjs https://podcasts.apple.com/us/...

  1. 1D AGO

    Anchor & Release: A Grounding Breath to Ease Stress & Restore Calm

    Good morning, and welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. You know, Sunday mornings in mid-February have this particular flavor, don't they? There's that sense of the week breathing down your neck, maybe some restlessness creeping in, or that familiar tension you carry without even noticing. Today, we're going to work with your breath to create some genuine ease in your body and mind. So let's settle in together. Find a comfortable seat, whether that's on a chair, a cushion, or even standing if that feels right for you. Feel your feet or your seat connecting with the ground. Take a moment to arrive here, really arrive. You don't need to be anywhere else right now. Your phone can wait. This time is yours. Let's start by noticing your natural breath. Don't change it yet, just watch it like you're observing a gentle wave rolling in and out. Breath in, breath out. No judgment, no perfect rhythm. Just noticing. Now, here's the practice I want to guide you through today. We're going to try something I call the Anchor and Release breathing. It's particularly grounding when your mind feels scattered or your nervous system is running on high. Breathe in slowly through your nose for a count of four. As you do, imagine drawing calm down through the crown of your head, like golden light filtering through you. Feel it settle in your chest. Hold that breath gently for a count of four. This is your anchor moment, where everything feels held and safe. Now exhale slowly through your mouth for a count of six. As you release, imagine any tension, any worry, any mental clutter just flowing out and dissolving. Let your shoulders drop. Let your jaw soften. Six counts, releasing everything you don't need. Let's do this together three more times. In through your nose, four counts. Hold, four counts. Out through your mouth, six counts. Feel the difference between holding and releasing. Again. Breathing in calm, breathing out tension. This is the rhythm that tells your nervous system it's safe to relax. One more time. Really feel it this time. Beautiful. Now, let your breath return to its natural rhythm. Notice how your body feels. A little softer, maybe. A little more spacious. Here's what I want you to remember as you move through your day: whenever you feel that familiar tightness creeping back in, you can return to this Anchor and Release breath. Even one cycle can reset you. Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. Please subscribe so you don't miss tomorrow's practice. You deserve this peace. For great deals today, check out https://amzn.to/47ZqpWT This content was created in partnership and with the help of Artificial Intelligence AI

    3 min

  2. 2D AGO

    Anchor and Expand: A Breath-based Pause for Weekend Calm

    Hello, and welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. You know, it's Saturday morning, mid-February, and if you're like most people I talk to, there's probably a little buzz of anticipation mixed with maybe some restlessness in your body right now. The weekend stretches ahead, and sometimes that's when we realize we haven't really stopped moving all week. So today, we're going to do something simple but powerful, and I promise it'll take just a few minutes. Let's begin by settling in wherever you are right now. Find a comfortable seat, feet on the ground if you can, or however feels good. Let your shoulders drop away from your ears. You're not trying to be perfect here; you're just showing up. And that's already enough. Now, I want you to notice your natural breath for just a moment. Don't change it yet, just observe. Where do you feel it? Your nose? Your chest? Your belly? There's no wrong answer. Just notice, like you're watching clouds drift across the sky. Here's what we're going to do today. I call it the Anchor and Expand breath, and it's wonderful for melting that trapped energy right out of your nervous system. Breathe in slowly through your nose for a count of four. Feel the cool air. Imagine it like you're inhaling calm itself, like breathing in a quiet forest after rain. Hold it gently for a count of four. You're anchoring here, creating stillness in the middle of the chaos. Now exhale slowly through your mouth for a count of six. Make it longer than the inhale. This is key, by the way. That longer exhale activates your parasympathetic nervous system, which is basically your body's relaxation switch. Again, in for four. Hold for four. Out for six. Let's do this together, and keep going at your own pace. As you breathe, imagine any tension you've been holding this week flowing out with each exhale. That Monday stress, that difficult conversation, the emails still sitting in your inbox. Let them go with the breath. Continue for one more minute on your own. I'll be quiet here, just breathing with you. When you're ready, slowly open your eyes if they're closed. Take one normal breath. Notice how different your body feels. That's your baseline now. That calm you just created? You can return to it anytime you need it, especially when you feel that weekend buzz starting to overwhelm you. Carry this practice with you today. Even one cycle of that breath when you feel tension building can completely shift your afternoon. Thank you so much for joining me on Mindful Moments, Daily Breathing Exercises for Relaxation. Please subscribe so you never miss a moment of calm. I'll see you tomorrow. For great deals today, check out https://amzn.to/47ZqpWT This content was created in partnership and with the help of Artificial Intelligence AI

    3 min

  3. 4D AGO

    Midweek Reset: Breathe in, Breathe out - Mindful Moments for a Lighter Load

    Hey there, friend. I'm Julia Cartwright, and I'm so glad you're here with me today for Mindful Moments. Thursday morning, mid-February—I know this time of year can feel a little heavy, doesn't it? That post-New Year slump where the initial momentum has faded, and you're wondering if you've already forgotten all those good intentions. But here's the thing: you're here, right now, which means you haven't forgotten. You're choosing yourself today, and that matters. So let's take a few moments together. Find a comfortable seat, whether that's on a chair, a cushion, or even standing if that feels right. You don't need to be perfect about this. Just settle in somewhere that feels supportive, like you're being held by something solid beneath you. Now, let's just notice what's happening without trying to change anything yet. What do you feel in your body right now? Any tension? Any ease? No judgment—just observation. And when you're ready, gently close your eyes or soften your gaze downward. I want to introduce you to something I call the Wave Breath, and it's become my favorite way to reset when life feels a bit tangled. Here's how it works: imagine your breath as a gentle wave rolling in from the ocean. As you inhale slowly through your nose for a count of four, that wave is coming toward shore, building, gathering energy. Feel it filling you—your belly first, then your ribs, then your chest, like the wave is moving deeper inland. Now hold it there for just a moment. Let that wave pause at its peak. Then exhale slowly through your mouth for a count of six, and feel that wave gently retreating back out to sea, taking with it anything you don't need. The tension, the worry, the weight of the morning. Let it flow right back out. Inhale for four. Hold for a beat. Exhale for six. That longer exhale is the secret sauce here—it tells your nervous system that you're safe, that it's okay to relax. Your body listens to that signal. Let's do five more of these together. Find your rhythm. Inhale through the nose, exhale through the mouth. You're doing beautifully. And as you come back to your normal breath, notice how different your shoulders feel, how your jaw might have softened. This is your reset button, and you can use it anywhere—your desk, your car, even the grocery store line. Thank you so much for joining me here on Mindful Moments: Daily Breathing Exercises for Relaxation. If this practice landed for you, please subscribe so you don't miss tomorrow's moment. You've got this. For great deals today, check out https://amzn.to/47ZqpWT This content was created in partnership and with the help of Artificial Intelligence AI

    3 min

  4. 6D AGO

    Anchor Your Day: A Breath Reset to Quell Stress & Spin

    Hey there, it's Julia. Welcome back to Mindful Moments. I'm so glad you're here with me today. You know, it's early February, right after that push to stick with New Year's resolutions, and honestly? A lot of us are feeling that low-level hum of stress. The pressure cooker feeling. So today, I want to give you something that actually works—a breathing practice I call the Anchor Breath. Think of it as your reset button, the thing you can come back to whenever life feels like it's spinning a little too fast. Let's start by just settling in. Find a comfortable spot where you can sit for the next few minutes. You don't need to be perfect about it. Slouching on your couch? Great. Sitting at your desk? Perfect. The only rule is that you're here, and you're choosing this for yourself right now. That already matters. Go ahead and close your eyes if that feels right, or soften your gaze downward. Take a moment to notice your body touching whatever's supporting you. Feel that contact. It's real. It's here. Now, let's just take three natural breaths together, nothing forced. Breathe in through your nose, out through your mouth. One. Two. Three. Beautiful. Here's our main practice. I want you to imagine your breath as an anchor—you know, like the kind that keeps a ship steady in rough waters. Every time you inhale, you're dropping that anchor deeper into calm. Every exhale, you're releasing what doesn't serve you. Start by breathing in slowly through your nose for a count of four. Feel the cool air, notice it moving into your body. Hold it gently for a count of four. Then exhale through your mouth for a count of six. Notice how the exhale is longer—that's the magic. That slower exhale actually signals your nervous system that you're safe. You're grounded. Let's do this together for several rounds. Inhale for four. Hold for four. Exhale for six. Your anchor is dropping. You're safe. Again. In for four. Hold for four. Out for six. Feel how your shoulders might soften. How your jaw might relax. This is what reset feels like. Now, here's the thing about this practice—you don't need an hour. Just five minutes today, or even two, makes a difference. And here's my challenge for you: pick one moment tomorrow where you know stress shows up. Maybe it's before that meeting, or when you check your email, or when the kids are yelling. That's your moment to drop the anchor. Just four, four, six. A few rounds. You'll feel the shift. Thank you so much for spending these moments with me today. If this resonated with you, please subscribe to Mindful Moments so these daily breathing exercises land right in your life when you need them most. You've got this. For great deals today, check out https://amzn.to/47ZqpWT This content was created in partnership and with the help of Artificial Intelligence AI

    3 min

  5. FEB 9

    Breathe In, Let Go: A Mindful Moment for Calm Amidst the Chaos

    Hello, and welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you're squeezing this practice into your Sunday morning, taking a break from the week ahead, or just needing to hit pause on whatever's swirling around in your mind, you've made a really good choice. Today, we're going to do something simple but powerful together. So find yourself somewhere comfortable, where you can sit or lie down for the next few minutes. Maybe grab a blanket or adjust the lighting if you need to. This is your time. Let's start by just noticing where you are right now. Not judging it, not trying to fix it, just noticing. You might be carrying tension in your shoulders from staring at screens. Your chest might feel a little tight from rushing through your day. Or maybe you're just restless and can't quite settle down. All of that is completely normal, and it's exactly why we're here. I want you to place one hand on your heart and one on your belly. Feel that? That's the rhythm of your life happening right now. Let's work with it instead of against it. Take a slow, natural breath in through your nose for a count of four. Feel your belly expand like a balloon filling with air. Hold it there for just a beat. Now release it out through your mouth for a count of six. Longer exhale, shorter inhale. That's our anchor today. Let's do this together now. Breathing in for four: one, two, three, four. Holding gently. And releasing out for six: one, two, three, four, five, six. Beautiful. Again, in for four. Feel that cool air moving through your nostrils. Out for six. Imagine your shoulders melting down your back with each exhale. In for four. Your jaw is soft. Out for six. With each breath, you're telling your nervous system that you're safe. That you're okay. In for four. Out for six. One more time. In for four. Out for six. Now, let your breathing return to its natural rhythm, but keep that sense of ease you've created. Your body remembers this feeling. You can return to this four-count inhale, six-count exhale anytime today when you need to reset. When you're waiting in line, sitting in traffic, or before a difficult conversation. Thank you so much for practicing mindfulness with me today on Mindful Moments: Daily Breathing Exercises for Relaxation. If this resonated with you, please subscribe so we can explore more breathing practices together. You've got this. Be gentle with yourself. For great deals today, check out https://amzn.to/47ZqpWT This content was created in partnership and with the help of Artificial Intelligence AI

    3 min

  6. FEB 8

    Anchor Your Breath for Instant Relaxation

    Hello, and welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you've carved out five minutes during a hectic Saturday morning or you're finding a pocket of calm in an otherwise busy day, you've made a beautiful choice to pause and breathe with me. Take a moment right now to really arrive wherever you are. Notice the chair beneath you, the ground under your feet, the air on your skin. You're here. That's enough. Let's start by just settling in. Find a comfortable seat, and if it helps, gently close your eyes or soften your gaze downward. There's no perfect way to do this. Now, without changing anything, just notice your breath as it is right now. Maybe it's shallow, maybe it's deep, maybe it's uneven. Whatever you're breathing is exactly right. You don't need to fix it yet. Just observe it like you're watching clouds drift across the sky. No judgment, just noticing. Now we're going to try something I call the Anchor Breath, and it's especially helpful when your mind feels scattered or your body holds tension. Here's how it works. On your next inhale, breathe in slowly through your nose for a count of four. Feel the cool air entering, the gentle expansion in your belly and chest. Hold that breath for a moment, just one or two counts. Then exhale slowly through your mouth for a count of six, like you're gently blowing out birthday candles. Longer exhales actually signal your nervous system that you're safe, that it's okay to relax. So that longer exhale is your anchor. Let's do this together now. Breathing in, two, three, four. Holding. And breathing out, two, three, four, five, six. Good. Again, in through the nose, two, three, four. And out through the mouth, two, three, four, five, six. Feel that? That's relaxation happening in real time. Continue this rhythm on your own for the next couple of minutes. You've got this. As we close, bring your awareness back to the room. Feel your body fully supported. You've just practiced one of the most powerful tools you carry with you everywhere. Your breath is always there, always available. Today, when you feel tension creeping in, return to that anchor breath. Four counts in, six counts out. Simple, portable, yours. Thank you so much for spending these moments with me on Mindful Moments Daily Breathing Exercises for Relaxation. If this brought you peace, please subscribe so you never miss a practice. You deserve this calm. I'll see you tomorrow. For great deals today, check out https://amzn.to/47ZqpWT This content was created in partnership and with the help of Artificial Intelligence AI

    3 min

  7. FEB 6

    Breathe Better, Be Better: Unlock Calm with Box Breathing

    Welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here today. Thursday mornings can feel like someone's already wound you up like a spring before you've even had your coffee, right? I'm guessing if you're tuning in around this time, your to-do list might be doing laps around your brain. So today, we're going to dial down that mental chatter and find some actual stillness. You've got this. Let's start by finding a comfortable seat, wherever you are right now. Maybe that's a cozy chair, maybe it's the floor, maybe you're sneaking five minutes away from everything. Wherever feels good. And if you need to, go ahead and close your eyes. No pressure though. Some of us feel safer with them gently open. There's no wrong way to do this. Now, let's take a moment to just notice what's happening in your body. Notice your feet on the ground, your back against whatever's supporting you. There's no fixing anything right now. We're just noticing. Here's what we're going to do together. It's called the Box Breathing technique, and honestly, it's like hitting a reset button for your nervous system. Picture a square in your mind as we move through this. We're going to breathe into each side of that box, nice and equal. Inhale slowly through your nose for a count of four. Feel your belly expand like you're filling a balloon with calm. One, two, three, four. Hold that breath for four counts. Just sit with it. Don't force anything. One, two, three, four. Now exhale through your mouth for four counts, releasing whatever you don't need. One, two, three, four. And pause for four counts. One, two, three, four. Let's do that again. Inhale, two, three, four. Hold, two, three, four. Exhale, two, three, four. Pause, two, three, four. One more time, really sinking into it. Inhale, two, three, four. Hold, two, three, four. Exhale, two, three, four. Pause, two, three, four. Beautiful. Now let's do three more rounds at your own pace, matching your breath to that square, but without counting out loud. Just feel it. When you're ready, gently wiggle your fingers and toes. If your eyes were closed, let them flutter open. Notice how you feel. Maybe slightly more spacious. That calm you just created? You can return to it anytime today. Box breathing takes ninety seconds. You can do it in your car, at your desk, before a big meeting. It's your superpower now. Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. Please subscribe so you never miss a moment of calm in your day. I'll be right here tomorrow, ready to breathe with you again. For great deals today, check out https://amzn.to/47ZqpWT This content was created in partnership and with the help of Artificial Intelligence AI

    3 min

  8. FEB 4

    Soothe Stress with Ocean Breath: Your Daily Dose of Mindful Relaxation

    Welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you're squeezing this practice in between meetings, stealing a quiet moment before the day truly begins, or you're that beautiful soul who's already survived most of Tuesday, I want you to know that showing up for yourself right now matters. Really. Let's start by getting comfortable. You can be sitting, standing, or even lying down if that's what your body needs today. Go ahead and let your shoulders drop away from your ears. There we go. Now, gently close your eyes or soften your gaze downward. We're going to spend the next few minutes together, just you and your breath. No performance required. Take a moment and notice where you are right now. What does the air feel like on your skin? Is it cool, warm, still? That's perfect. That's your anchor. Now we're going to practice what I call the Ocean Breath, and it's absolutely transformative when life feels scattered. Here's how it works. Breathe in slowly through your nose for a count of four, imagining that you're drawing in calm, gentle waves. Feel your belly expand like the ocean filling a shore. Hold that breath for a count of four, just notice the stillness. Then exhale through your mouth for a count of six, as if you're releasing tension like water receding back into the sea. The longer exhale is key because it signals your nervous system that you're safe. You're not in danger. You can relax. Let's do this together. Inhale for one, two, three, four. Hold it there, one, two, three, four. Now exhale slowly, one, two, three, four, five, six. Beautiful. Again. Inhale, drawing in calm. One, two, three, four. Holding space. One, two, three, four. Exhale, releasing, one, two, three, four, five, six. One more time at your own pace. Inhale through the nose, four counts. Hold for four. Exhale through the mouth, six full counts. Wonderful. As you continue this breathing pattern on your own for a few more cycles, notice how different your body feels. That shift you're sensing? That's real. That's your parasympathetic nervous system saying thank you. Here's what I want you to carry with you today. The next time you feel tension creeping in, you have the Ocean Breath in your toolkit. Even three rounds can reset your entire nervous system. Try it before a difficult conversation, after something stressful, or just because Tuesday deserves some kindness. Thank you so much for joining me on Mindful Moments, your Daily Breathing Exercises for Relaxation. Please subscribe so we can do this together again tomorrow. You've got this. For great deals today, check out https://amzn.to/47ZqpWT This content was created in partnership and with the help of Artificial Intelligence AI

    3 min
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Discover ultimate relaxation with "Mindful Moments: Daily Breathing Exercises for Relaxation." This podcast offers guided breathing exercises designed to help you unwind and reduce stress. Tune in daily to enhance your mindfulness practice and achieve a peaceful state of mind. Ideal for listeners looking to integrate meditation and relaxation techniques into their busy lives, "Mindful Moments" is your go-to resource for cultivating tranquility and improving overall well-being. Explore the transformative power of mindful breathing and find your inner calm today. For more info go to https://www.quietperiodplease.... Check out these deals https://amzn.to/48MZPjs https://podcasts.apple.com/us/...

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