A Daily Pause Podcast

with Katie Scoggins
  • 5.0 (5)
  • Mental Health
  • Updated Weekly

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 Join the FREE community here: https://www.skool.com/a-daily-pause-5558/about katiescoggins.substack.com

  1. 1d ago

    Live Interview with Alice O'Connell on How Knitting Teaches Us to Be Mindful & Breathe

    Today I sat down with Alice O’Connell from Learn to Knit to chat about her journey to mindfulness practices via knitting. Since she began in 2005, knitting has become a sacred tool to create space for a moment of calm, slowing down & remembering to be more gentle with ourselves. Alice shares her story of first trying knitting in between sets while backstage as an actress to now teaching people all over the world both live online and in-person. We talk about the practice of giving ourselves enough grace to let go of perfectionism and be in the act of creation just for the simple pleasure of it. Plus, her fun story that helps you remember how to cast off the end of your piece 😉 🧶 Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

  2. Aug 17

    Episode 18: Dream Big

    How are you suppose to make it to your goals if you haven’t defined them? How are your visions supposed to become a reality if you haven’t imagined them? How are your dreams suppose to come true if you haven’t said that you really want them? I really like this analogy of a GPS. Your dream/goal/vision is the destination. If you haven’t put the destination into the map, how is the guide suppose to take you there? And if you HAVE put your destination into the map and you’re are micromanaging it and trying to take control the whole way, are you still heading to the same place you meant to go to? There is this thing inside of our brains called the Reticular Activating System, that acts as a filter for attention and focus. For example, say you saw a car you really like. This teal van. A car you didn’t think was common or that you ever saw before. Your brain just learned that it exists, and now, behind the scenes it is constantly looking for proof that it does exist. And next thing you know, you’re see the same van or similar vans everywhere you go. This is the same mechanism that works with our goals and dreams and visions. We first have to admit what it is we want and get really clear about what that is. To take this deeper, we then imagine HOW it is we are aiming to FEEL with this goal. And then, visualizing ourself on the journey there, What it looks like to arrive to this destination. What it feels like to be there and finally win the thing we are looking for. Feel it in our whole body. Activate the emotions you’re aiming for. And further, imaging the obstacles that might come up and navigating around them because that goal at the end of the journey is so worth it. There is power in naming the thing. There is power in imagining how the thing will feel. And there is power in using language that believes you will make it there. As always, take what works, use what feels good, and leave the rest. BIG NEWS!! https://www.skool.com/a-daily-pause-5558/about 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. 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 Music: First Light by GalaxyTones https://soundcloud.com/galaxytones License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://links.al/4JJ Music promoted by Audio Library: https://links.al/youtube Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    Episode 18: Dream Big

  3. Aug 10

    Episode 17: Meet Your Inner Critic

    Today I share a practice that I did myself for the first time last year and I’ve recently come back to the same visualization and prompts again. The voice of self-doubt and disbelief is not our own. It is the voice of our inner critic, maybe in the voice/body of younger us, trying to protect us. This is a practice of meeting this critic, and lovingly reminding them that we no longer need their help. Now they can rest, they can play, and they can focus on taking care of themselves, as they should have been free to all along This audio will help you get into your body so that you can meet your inner critic where they are at and make them feel safe and welcome in your life. A reminder: DISBELIEF IS A PROGRAM TO KEEP YOU SAFE AND SMALL! Notice the difference in your body and mind when you are in a state of disbelief versus EMPOWERED BELIEF. That is the version of you we want to place in the driver seat. When you feel stuck, remind yourself that adult you is not in the driver’s seat. As always, take what works, use what feels good, and leave the rest. BIG NEWS!! https://www.skool.com/a-daily-pause-5558/about 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. 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 Music: First Light by GalaxyTones https://soundcloud.com/galaxytones License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://links.al/4JJ Music promoted by Audio Library: https://links.al/youtube Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    Episode 17: Meet Your Inner Critic

  4. Aug 3

    Episode 16: Find Your Center

    Today I want to share a practice on centering. Coming back into our center. Not only bring the tendrils and strings and threads of our mind from the busy-ness of the outside world and BACK into the present moment, but also grounding in our physical center. Feeling strong in our spine. In our torso. In our core. Taking a moment to notice our own strength. Our own sturdiness. Our own stability. When the world feels busy, distracting, draining or disorienting, this centered place within us is always accessible. All we need to do is pause, take a breath, and shift our awareness. Noticing what we already have within us at every moment of every day. BIG NEWS!! https://www.skool.com/a-daily-pause-5558/about 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. 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: Night Waves by Qlowdy https://soundcloud.com/qlowdymusic License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://links.al/BH4 Music promoted by Audio Library: https://links.al/youtube Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    Episode 16: Find Your Center

  5. Jul 27

    Episode 15: For the People-Pleasers (Fawn Response)

    Today is our final week of a 4 part series discussing 4 nervous system responses to stress: Fight, flight, freeze, and fawn. These are 4 ways the body might react automatically for survival when it senses danger. So far we have discussed fight, the urge to confront the threat. FLIGHT, the urge to escape the threat. Freeze, the shutdown response This week will focus on the fawn response, people pleasing or looking for safety by becoming appealing to the perceived threat. In every day life, the fawn response might look like saying yes to plans you really wanted to say no to, apologizing for having needs or boundaries or taking up space & dropping your own opinions, priorities, or schedule in fear of displeasing someone. This is obviously a conversation that deserves a lot of nuance, but the bottom line or the core of the message I want to share today is this: how can we reconnect with ourself before responding to something that stresses us out? How can we come deeper into our bodies so that we can rise to these moments from a more empowered place? Today I’ll share a short visualization followed by a guided practice to get in deeper connection to your body and your gut instinct responses. Your intuition. That part of us that speaks our most inner truth. BIG NEWS!! https://www.skool.com/a-daily-pause-5558/about 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. 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/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: Night Waves by Qlowdy https://soundcloud.com/qlowdymusic License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://links.al/BH4 Music promoted by Audio Library: https://links.al/youtube Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    Episode 15: For the People-Pleasers (Fawn Response)

  6. Jul 20

    Episode 14: Unfreeze

    A couple weeks ago we began a 4 week series discussing 4 nervous system responses to stress: Fight, flight, freeze, and fawn. These are 4 ways the body might react automatically for survival when it senses danger. So far we have discussed fight, the urge to confront the threat. As well as FLIGHT, the urge to escape the threat. This week will focus on the freeze response or the shut down response. This involuntary response might happen when you’re overwhelmed by stress or the threat is perceived as “too big” to fight or flee. In routine daily life, this might show up in a variety of ways including procrastination, struggles with decision making, escapism via scrolling or binge-watching TV, feeling helpless or numb or detached from your body. When we notice these habits arise, this is when we can signal to the nervous system that it is safe to move again through small and incremental movement. Today I will guide us through a gentle movement practice followed by a breathwork exercise to use when feeling overwhelmed or stuck. 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. 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/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: Between the lines by Ondrosik https://freemusicarchive.org/music/Ondrosik License: Creative Commons — CC0 1.0 Universal Deed — CC0 1.0 Free Download / Stream: https://links.al/5Bu Music promoted by Audio Library: https://links.al/youtube Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    Episode 14: Unfreeze

  7. Jul 13

    Episode 13: Flight Response

    Last week we began a 4 week series discussing 4 nervous system responses: Fight, flight, freeze, and fawn. These are 4 ways the body might react automatically for survival when it senses danger. Last week we discussed fight, the urge to confront the threat. And this week we will focus on FLIGHT, the urge to escape the threat. As I mentioned last week, assuming we are not actually fleeing for our life, when our body has activated the sympathetic nervous system, there is a release of stress hormones like adrenaline and cortisol. And before the thinking brain has had time to decide, your body might decide it wants to escape. This is the flight response. When the flight response is activated unnecessarily, we can help the body by grounding into the present moment. Today I’ll guide us through some simple movements to take when this moment arises, followed by a visualization with breathwork practice. 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: Night Waves by Qlowdy https://soundcloud.com/qlowdymusic License: Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://links.al/BH4 Music promoted by Audio Library: https://links.al/youtube Get full access to A Daily Pause at katiescoggins.substack.com/subscribe

    Episode 13: Flight Response

  8. Jul 6

    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

    Episode 12: Complete the Stress Cycle
See All (19)

Ratings & Reviews

5
out of 5
5 Ratings

About

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 Join the FREE community here: https://www.skool.com/a-daily-pause-5558/about katiescoggins.substack.com

Information

  • Creator
    with Katie Scoggins
  • Years Active
    2026
  • Episodes
    19
  • Rating
    Clean
  • Copyright
    © Katie Scoggins
  • Show Website
    A Daily Pause Podcast