A Daily Pause Podcast

with Katie Scoggins
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A weekly podcast where I guide you through short and simple practices of meditation, breathing, and journaling made easy, so you can use these same tools in your own daily life to find more calm wherever you are. So, settle in, get comfortable and let’s get started katiescoggins.substack.com

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  1. Episode 12: Complete the Stress Cycle

    −1 d

    Episode 12: Complete the Stress Cycle

    The body is designed to respond & protect itself when it perceives danger or a threat, even before the conscious thinking part of our brain has decided if the threat is real or not. In other episodes, we’ve talked about the sympathetic nervous system, what’s commonly known as the fight or flight response part of your nervous system that activates our body from a state of rest to a state of mobilization to protect the body from danger. This concept is taken a little deeper with Polyvagal Theory, which explains the body’s various survival instincts when exposed to stress & how to recognize and name them to increases personal awareness and help processing. So, these next 4 weeks, I want to go over the 4 nervous system responses one each week: Fight, flight, freeze, and fawn. Today, we focus on the fight response. BIG NEWS!! We have a NEW free online community to connect with others around these guided meditations, breathwork practices and journaling prompts. The group includes a community chat, weekly live video meet ups & options for bonus workshops around nervous system support, introspective journaling, and mindset exploration. Check it out here: https://www.skool.com/a-daily-pause-5558/about I appreciate you being here!! As always, take what works, use what feels good, and leave the rest. Follow this and my storytelling on Substack: https://substack.com/@katiescoggins Intro/Outro Music: Music: Apollo 11 by Wanheda 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 Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 Meditation/Breathwork music: Music: Spirit by Alex-Productions https://soundcloud.com/alexproductionsmusic License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://links.al/mU9 Music promoted by Audio Library: https://links.al/youtube Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    13 min
  2. Episode 11: Slow Down

    29 juni

    Episode 11: Slow Down

    This week I wanted to focus on intentionally slowing down. The world can feel fast and overstimulating without leaving us an easy chance to stop amidst the rapid changes that surround us. The demands from work and family and our social life. The notifications from the internet and social media and the news. We are often encouraged to hurry up. Be more productive. Optimize our time. Move faster. Get more done sooner. But we’re not often invited to ask ourselves “Does chronically being asked to move fast feel good?” Is this the pace I want to live in my day-to-day life?”. What if we took every chance we could to slow down when we can? Eat breakfast quietly and mindfully without a screen nearby. Walk more leisurely in between errands and tasks. Do your house chores without a rush. Let yourself be in the moments of your daily life. Not every single thing in daily life has the urgency or emergency energy we put on it. So instead, for now: Wherever you are, be 100% there. BIG NEWS!! We have a NEW free online community where we connect with others around these guided meditations, breathwork practices and journaling prompts. The group includes a community chat, weekly live video meet ups & options for bonus workshops around nervous system support, introspective journaling, and mindset exploration. Click the link below to check it out: https://www.skool.com/a-daily-pause-5558/about I appreciate you being here!! As always, take what works, use what feels good, and leave the rest. Follow this and my storytelling on Substack: https://substack.com/@katiescoggins Intro/Outro Music: Music: Apollo 11 by Wanheda 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 Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 Meditation/Breathwork music: Music: space by 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 Music promoted by Audio Library: https://youtu.be/0ZF1bQszHFk Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    11 min
  3. Episode 10: EFT Tapping

    22 juni

    Episode 10: EFT Tapping

    Today I wanted to start our session a little differently and share some of my personal story with you. After 2 months and nearly 900 downloads, I’m both amazed and so grateful for this growing community working with these practices on the Daily Pause Podcast! BIG NEWS!! We have a NEW free online community where we connect with others around these guided meditations, breathwork practices and journaling prompts. The group includes a community chat, weekly live video meet ups & options for bonus workshops around nervous system support, introspective journaling, and mindset exploration. Click the link below to check it out: https://www.skool.com/a-daily-pause-5558/about I appreciate you being here!! As always, take what works, use what feels good, and leave the rest. Follow this and my storytelling on Substack: https://substack.com/@katiescoggins Intro/Outro Music: Music: Apollo 11 by Wanheda 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 Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 Meditation/Breathwork music: Music: wait for you by Rexlambo https://soundcloud.com/rexlambo License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://links.al/b1U Music promoted by Audio Library: https://links.al/youtube Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    17 min
  4. Episode 9: Embodiment

    15 juni

    Episode 9: Embodiment

    Today I want to come back to the topic we talked about in the very first episode: getting out of the head and into the body. It’s this practice of shifting out of our thinking mind & into more actively focusing on the feelings in our bodies. Like: The quality of our breath, the rhythm of our heart, tension or relaxation in our muscles, discomfort or comfort anywhere in our bodies, noticing our emotions which live inside our bodies, listening to where we might hear our gut instinct or our intuition speak to us quietly. The body is so full of wisdom. It’s constantly sending us signals to make sure we are staying safe, surviving life and reacting as needed. We get to know it more intimately, little by little, by simply being willing to witness, listen, and act from a place of inner knowing. These signs can be sending us signals to get us to rest more, to make discernment in certain situations, to speak up and say no to things that don’t feel right to us, & say yes to things that light us up. This becomes more familiar, the more we practice it. We come back to this practice of embodiment again and again to gradually build increased awareness and understanding of the subtleties that go on inside us. Today I’ll guide us through a gentle movement practice to increase this awareness of embodiment. When you’re ready, find a comfortable position for your body, seated if possible & with back support if you’d like. I appreciate you being here!! As always, take what works, use what feels good, and leave the rest. Follow this and my storytelling on Substack: https://substack.com/@katiescoggins Intro Music: Music: Apollo 11 by Wanheda 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 Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 Meditation/Breathwork music: Music: long way by Rexlambo https://soundcloud.com/rexlambo License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://links.al/isg Music promoted by Audio Library: https://links.al/youtube Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    13 min
  5. Episode 8: Humming

    7 juni

    Episode 8: Humming

    Today we are going to hum together. Humming creates vibrations throughout the body, helping to physically stimulate something called the vagus nerve. This nerve is not only the longest cranial nerve in the body, but it is also in charge of the involuntarily functions of the body, the things that just happen automatically. This includes your heart rate, your breathing rate, digestion, inflammation management and immune response. Activating the vagus nerve can trigger an immediate shift in your body to go from a stressful state to a more relaxed state within a few minutes. So when you’re ready, find a comfortable position for your body. Seated or lying down and today, maybe somewhere you feel comfortable making a little bit of noise. I appreciate you being here!! As always, take what works, use what feels good, and leave the rest. Follow this and my storytelling on Substack: https://substack.com/@katiescoggins Intro Music: Music: Apollo 11 by Wanheda 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 Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 Meditation/Breathwork music: Music: memories of the sea by 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 Music promoted by Audio Library: https://youtu.be/wjgpQXfY4O8 Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    10 min
  6. Episode 7: Restful Sleep

    1 juni

    Episode 7: Restful Sleep

    Today we are going to relax deeply, and maybe even fall asleep if you”d like. You don’t necessarily have to save this audio ONLY for when you are ready to go to sleep. You can also use this when you want to take a moment for a deep relaxation of both the body and mind. I’ll guide us through a relaxing, down regulating counted breathing technique followed by a progressive relaxation visualization. And this time, I’ll leave the podcast quietly, without closing, so that you can either enjoy this moment of relaxation for as long as you’d like, or you can drift off to sleep without any distractions. When you’re ready, take a moment to find a comfortable position, lying down if you’d like and settle in. Get comfortable. Position your body in a way you like to rest. With Pillows, blankets, maybe even something to put over your eyes. I appreciate you being here!! As always, take what works, use what feels good, and leave the rest. Follow this and my storytelling on Substack: https://substack.com/@katiescoggins Intro Music: Music: Apollo 11 by Wanheda 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 Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 Meditation/Breathwork music: Music: under the stars by 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 Music promoted by Audio Library: https://youtu.be/YlIeGCslNDs Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    13 min
  7. Episode 6: Energize & Activate

    25 maj

    Episode 6: Energize & Activate

    This week we are going to change things up a little bit. Over these past 5 episodes, we have focused on down-regulating breathing techniques and meditations. These practices can help calm you down and relax your nervous system by deepening and slowing down the breath while lengthening our exhales. This down-regulation has been show to lower heart rate, lower blood pressure, as well as decrease release of stress hormones in the body due to activating the part of our nervous system in charge of “resting and digesting”. Today I want to introduce an activating breathing technique to up-regulate your nervous system. This can be a tool to used to when you are feeling tired, low energy or want to wake your system up and get things moving. This breathing technique is meant to temporarily activate your stress response, triggering a release of adrenaline to help bring alertness, increased energy, and sharper mental focus to the body. As always, make sure you feel safe and secure in any practice before doing so. Please use caution here if you know you have any cardiovascular, respiratory or circulatory health concerns or a history of severe trauma that causes panic attacks. 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 Intro Music: Music: Apollo 11 by Wanheda 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 Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 Meditation/Breathwork music: Music: Eclipse by Onycs https://soundcloud.com/onycsmusic License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://www.audiolibrary.com.co/onycs/eclipse Music promoted by Audio Library: https://youtu.be/aG5X40oWhag Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    9 min
  8. Episode 5: Finding Balance

    18 maj

    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 Intro Music: Music: Apollo 11 by Wanheda 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 Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 Meditation/Breathwork music: Music: space by 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 Music promoted by Audio Library: https://youtu.be/0ZF1bQszHFk Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    9 min
  9. Episode 4: Release & Let Go

    11 maj

    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 Intro Music: Music: Apollo 11 by Wanheda 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 Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 Meditation/Breathwork music: Beyond by Onycs https://soundcloud.com/onycsmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://audiolibrary.com.co/onycs/beyond Music promoted by Audio Library https://youtu.be/mBQ2tunOn-U Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    8 min
  10. Episode 3: Heart Activation

    4 maj

    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 Intro Music: Music: Apollo 11 by Wanheda 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 Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 Meditation/Breathwork music: Mountains by Scandinavianz https://soundcloud.com/scandinavianz Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://audiolibrary.com.co/scandinavianz/mountains Music promoted by Audio Library https://youtu.be/QEdhlAJp9hU Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    10 min
  11. Episode 2: Grounding Down

    27 apr.

    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 Intro Music: Music: Apollo 11 by Wanheda 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 Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 Breathwork/Meditation Music: Music: memories of the sea by 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 Music promoted by Audio Library: https://youtu.be/wjgpQXfY4O8 Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    10 min
  12. Episode 1: Come Back into the Body

    20 apr.

    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 Intro Music: Music: Apollo 11 by Wanheda 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 Music promoted by Audio Library: https://youtu.be/Ot9187kyNpM?t=273 Meditation Music: Music: under the stars by 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 Music promoted by Audio Library: https://youtu.be/YlIeGCslNDs Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    15 min
  • 12 avsnitt

Om

A weekly podcast where I guide you through short and simple practices of meditation, breathing, and journaling made easy, so you can use these same tools in your own daily life to find more calm wherever you are. So, settle in, get comfortable and let’s get started katiescoggins.substack.com

Information

  • Skapad av
    with Katie Scoggins
  • Aktiva år
    2 tn
  • Avsnitt
    12
  • Åldersgräns
    Barnvänligt
  • Copyright
    © Katie Scoggins
  • Programmets webbplats
    A Daily Pause Podcast