Peace In The Pause

A mantra meditation, with optional mudra (hand variation), to remind you that a sense of calm & peace is always with you. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello. - Or drop me an email at gretchen@tulapranayoga.com

In this week's episode I offer my insight into what self-care is, why it's valuable, and 3 of my favorite, simple, and free ways to practice self-care.   Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.    - Or drop me an email at gretchen@tulapranayoga.com

A guided meditation to inspire you to begin again when the attention wanders. Use your breath to stay connected to the present moment and know that if your mind wanders you can simply come back to the practice and begin again. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.    - Or drop me an email at gretchen@tulapranayoga.com

Join me in taking Mindful Movement to release & relax the shoulders. Enjoy 3 simple stretches you do take through out the day to soften the shoulders and create space. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.    - Or drop me an email at gretchen@tulapranayoga.com  

This week's episode offers you a Loving Kindness guided meditation to cultivate compassion and share it with others. Take time to pause, breath, and connect with compassion. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.   - Or drop me an email at gretchen@tulapranayoga.com

Breath is our most portable stress-relief tool. Our constant companion, our breath is waiting patiently to help. To calm, energize, or balance our bodies. On today’s podcast we explore a breathing practice called “3 Part Breath” that reduces stress and focuses the mind. It is a wonderful practice to calm the body & mind while managing challenging situations. Take some time for your breath & #peaceinthepause Let's stay connected: - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello - Or drop me an email at gretchen@tulapranayoga.com

An invitation to pause, restore, & renew in a Restorative Pose. Supported Supine Twist is a pose that gently moves the spine into a supported twist to the left and then the right.

This week's episode offers you a guided meditation with a practice & message you can take with you into your day. Take time to pause and practice the subtle art of noticing.   Let's stay connected: - Listen & subscribe on iTunes - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello - Or drop me an email at gretchen@tulapranayoga.com

This week's episode is a bit longer to offer you a 30 minute Yin Yoga sequence for the spine. Yin Yoga is a grounded and static practice that invites you to pause, linger, and breath. Moving the spine in it's 6 directions provides a reset and brings balance to the body. Bring balance to the body, breath, and mind with 30 minutes of mindful stillness.   Let's stay connected: - Listen & subscribe on iTunes - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello

Bonus episode of Peace in the Pause! If the idea of your phone living on "do not disturb" disturbs you, as it did me at first thought, join me to learn about the benefits of turning down the volume to the point of silence. Well, at least your phone on silent.

Sometimes all you have is a minute. If that’s how your day is going I have just the thing for you. A short & sweet meditation to help guide you back to the present moment. A minute to find your #peaceinthepause is better than no minute.    

In this week's episode we will explore a pranayama practice called Cooling Breath, or Sitali Pranayama. This breathing practice can improve focus; reduce agitation, anger, and anxiety; and pacify excess heat in the system. My favorite place to use Cooling Breath is when traveling on an airplane. I hope you find this breathing practice helpful as you travel or manage any other challenging situation.

Yoga means union; it's the practice of being in the present movement. When we connect our breath to our movement it supports our practice of being mindful and present. Practicing physical yoga can be as simple as lifting your arms up towards the ceiling as you breathe in and lowering them down as you breathe out. Yoga doesn’t require special clothing or props. You can practice yoga sitting in a chair and get all the same benefits you would if you were practicing while sitting on the floor. In this week's episode I will invite you to explore movement to release stress in the neck. Your neck does a lot of work, all day long, let's give it a little extra love.  Let's stay connected: - Listen & subscribe on iTunes - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello - Or drop me an email at gretchen@tulapranayoga.com

Enjoy a 10 minute "time-out" as you sink into relaxation with this Guided Relaxation Meditation. *Be safe and Do Not listen while operating a vehicle.*   Let's stay connected: - Listen & subscribe on iTunes - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello - Or drop me an email at gretchen@tulapranayoga.com

Short & sweet mantra meditation minute to help you focus. Let's stay connected: - Listen & subscribe on iTunes - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello - Or drop me an email at gretchen@tulapranayoga.com

In this week’s episode we will explore a pranayama practice called Retention & Suspension Breath This pranayama practice helps us learn to be present while we focus on the breath. Retention and Suspension is versatile and can help you relax, feel balanced, or energize your body & mind. The version we will explore today is one that can relax the body and mind. It is a wonderful practice when you need to bring a bit of calm to your day. Let's stay connected: - Listen & subscribe on iTunes - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello - Or drop me an email at gretchen@tulapranayoga.com

An invitation to pause, restore, & renew in a Restorative Pose. Reclined Butterfly Pose is a supported backend & hip opener that gently invites space into the body. Once you are in this pose I allow space for a 4 minute pause in this pose. However it can be enjoyed for up to 10 minutes or however long is comfortable for your body to linger. Let's stay connected: - Listen & subscribe on iTunes - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello - Or drop me an email at gretchen@tulapranayoga.com

A guided meditation that invites you to be present. To continue to come back to the present moment. I am here. This is now.

Short & sweet mantra meditation minute to help you be present.

Welcome & thank you for taking time to pause with me today for this week’s episode of Peace in the Pause podcast. In this week’s episode we will explore a pranayama practice called Retention & Suspension Breath This pranayama practice helps us learn to be present while we focus on the breath. Retention and Suspension is versatile and can help you relax, feel balanced, or energize your body & mind. The version we will explore today is one that can balance the body and mind. It is a wonderful practice when your day has gone sideways and you need to right the ship