Peace in the Pause
88 episodes - English - Latest episode: over 3 years ago - ★★★★★ - 26 ratingsSometimes the hardest part of slowing down is giving yourself permission to pause. To listen, to do less, to allow for more space, to take care of yourself and, in turn, come back better & stronger. To embrace the peace in the pause.
I developed this podcast to offer you the opportunity to pause. I’ll share weekly episodes that invite you to enjoy different types of meditation and breathing practices. I’ll also share short sessions of mindful movement you can do in a chair or at your desk to bring ease to your body as well as guided restorative yoga poses to ground and restore your body.
I look forward to you joining me and taking time in your day to find your peace in the pause.
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Episodes
Musings & Meditation for Navigating Stressful Times: Focused Point Chime Meditation
February 16, 2021 06:00 - 19 minutes - 29.7 MBMusings & Meditation for Navigating Stressful Times are some of the meditations I recorded during the sheltering that began in mid-March of 2020. I'm sharing these meditations, in their original form - no editing, to help you navigate whatever life has presented, be it speed hump or road blocks. My hope is that these meditations serve you when things are calm as when the caca has hit the rotating blade. Be well, friend. Let's stay connected: - Check the blog out on peaceinthepause....
Musings & Meditation for Navigating Stressful Times: Grounding Practices
February 09, 2021 06:00 - 22 minutes - 33.7 MBMusings & Meditation for Navigating Stressful Times are some of the meditations I recorded during the sheltering that began in mid-March of 2020. I'm sharing these meditations, in their original form - no editing, to help you navigate whatever life has presented, be it speed hump or road blocks. My hope is that these meditations serve you when things are calm as when the caca has hit the rotating blade. Be well, friend. Let's stay connected: - Check the blog out on peaceinthepause....
Musings & Meditation for Navigating Stressful Times: Breathing Meditation
February 02, 2021 06:00 - 24 minutes - 37.3 MBMusings & Meditation for Navigating Stressful Times are some of the meditations I recorded during the sheltering that began in mid-March of 2020. I'm sharing these meditations, in their original form - no editing, to help you navigate whatever life has presented, be it speed hump or road blocks. My hope is that these meditations serve you when things are calm as when the caca has hit the rotating blade. Be well, friend. Let's stay connected: - Check the blog out on peaceinthepause....
Musings & Meditation for Navigating Stressful Times: Writing Meditation
January 26, 2021 06:00 - 25 minutes - 38.7 MBMusings & Meditation for Navigating Stressful Times are some of the meditations I recorded during the sheltering that began in mid-March of 2020. I'm sharing these meditations, in their original form - no editing, to help you navigate whatever life has presented, be it speed hump or road blocks. My hope is that these meditations serve you when things are calm as when the caca has hit the rotating blade. Be well, friend. Let's stay connected: - Check the blog out on peaceinthepause....
Musings & Meditation for Navigating Stressful Times: Love, Compassion, & Peace
January 19, 2021 06:00 - 23 minutes - 32 MBMusings & Meditation for Navigating Stressful Times are some of the meditations I recorded during the sheltering that began in mid-March of 2020. I'm sharing these meditations, in their original form - no editing, to help you navigate whatever life has presented, be it speed hump or road blocks. My hope is that these meditations serve you when things are calm as when the caca has hit the rotating blade. Be well, friend.
Musings & Meditation for Navigating Stressful Times: Here & Now
January 12, 2021 07:00 - 18 minutes - 28.3 MBMusings & Meditation for Navigating Stressful Times are some of the meditations I recorded during the sheltering that began in mid-March of 2020. I'm sharing these meditations, in their original form - no editing, to help you navigate whatever life has presented, be it speed hump or road blocks. My hope is that these meditations serve you when things are calm as when the caca has hit the rotating blade. Be well, friend.
Musings & Meditation for Navigating Stressful Times: Metta Meditation
January 05, 2021 23:28 - 23 minutes - 34.9 MBMusings & Meditation for Navigating Stressful Times are some of the meditations I recorded during the sheltering that began in mid-March of 2020. I'm sharing these meditations to help you navigate whatever life has presented, be it speed hump or road blocks. My hope is that these meditations serve you when things are calm as when the caca has hit the rotating blade. Be well, friend.
Peace in the Pause 82: Focused Point Bell Meditation
March 24, 2020 10:00 - 12 minutes - 11 MBA focused point meditation is a practice in which you use an object like a candle, flower, or painting or a sound to place your mind. This meditation incorporates the sound of a bell to remind you if your mind has wandered & invite you back to the present moment. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on peaceinthepause.com - Pop over to Facebook to say hello.
Peace in the Pause 81: Breathe, Move, & Be - Love & Gratitude
March 17, 2020 10:00 - 14 minutes - 16.5 MBInspired by a Power of Gratitude workshop that I developed & led, I created a series of meditations and practices that guide you to pause and reflect on gratitude. This episode offers you a balanced breathing practice, movement for the neck & shoulders, and a mantra meditation for love & gratitude. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on peaceinthepause.com - Pop over to Facebook to say hello.
Peace in the Pause 80: Writing Meditation
March 10, 2020 10:00 - 9 minutes - 8.71 MBInspired by a Power of Gratitude workshop that I developed & led, I created a series of meditations and practices that guide you to pause and reflect on gratitude. This meditation will require a piece of paper or journal (if you have one) and pen. Stream of conscious writing is a way to "dump" out thoughts while writing whatever comes up as a result of a prompt. The intention is to continue writing until time is up. Let's stay connected: - Listen & subscribe on iTunes. - Check the bl...
Peace in the Pause 79: Gratitude Meditation
March 03, 2020 11:00 - 11 minutes - 10.5 MBInspired by a Power of Gratitude workshop that I developed & led, I created a series of meditations and practices that guide you to pause and reflect on gratitude. This guided meditation will offer you the opportunity to focus on different parts of your life to reflect on what you are grateful for. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on peaceinthepause.com - Pop over to Facebook to say hello.
Peace in the Pause 78: Heart Energy Visualization
February 26, 2020 22:13 - 11 minutes - 10.1 MBInspired by a Power of Gratitude workshop that I developed & led, I created a series of meditations and practices that guide you to pause and reflect on gratitude. In this episode I will guide you to tune into your heart space and visualize an energy flow of gratitude, compassion, and love that you can diffuse into your body. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on peaceinthepause.com - Pop over to Facebook to say hello.
Peace in the Pause 77: Ease Through the Holidays - Gratitude
December 31, 2019 11:00 - 4 minutes - 4.45 MBThe time between Thanksgiving and New Years can be festive & fun and can also feel like a gauntlet. If you are feeling a bit overwhelmed this and the other December podcast episodes are for you. I created this "Ease Through the Holidays" series to share tips for breathing, movement, and mindfulness in 5 min or less. The tools are simple and can be used anywhere. I invite you to take a few (literally 3-5) minutes to pause, breathe, and be. Let's stay connected: - Listen & subscribe on...
Peace in the Pause 76: Ease Through the Holidays - Peace Begins With Me
December 24, 2019 11:00 - 4 minutes - 3.96 MBThe time between Thanksgiving and New Years can be festive & fun and can also feel like a gauntlet. If you are feeling a bit overwhelmed this and the other December podcast episodes are for you. I created this "Ease Through the Holidays" series to share tips for breathing, movement, and mindfulness in 5 min or less. The tools are simple and can be used anywhere. I invite you to take a few (literally 3-5) minutes to pause, breathe, and be. Let's stay connected: - Listen & subscribe on...
Peace in the Pause 75: Ease Through the Holidays -Shoulders & Neck
December 17, 2019 11:00 - 5 minutes - 4.59 MBThe time between Thanksgiving and New Years can be festive & fun and can also feel like a gauntlet. If you are feeling a bit overwhelmed this and the other December podcast episodes are for you. I created this "Ease Through the Holidays" series to share tips for breathing, movement, and mindfulness in 5 min or less. The tools are simple and can be used anywhere. I invite you to take a few (literally 3-5) minutes to pause, breathe, and be. Let's stay connected: - Listen & subscribe on...
Peace in the Pause 74: Ease Through the Holidays - Balanced Breath
December 10, 2019 11:00 - 4 minutes - 3.75 MBThe time between Thanksgiving and New Years can be festive & fun and can also feel like a gauntlet. If you are feeling a bit overwhelmed this and the other December podcast episodes are for you. I created this "Ease Through the Holidays" series to share tips for breathing, movement, and mindfulness in 5 min or less. The tools are simple and can be used anywhere. I invite you to take a few (literally 3-5) minutes to pause, breathe, and be. Let's stay connected: - Listen & subscrib...
Peace in the Pause 73: Ease Through the Holidays - Notice Your Breath
December 06, 2019 15:48 - 3 minutes - 3.59 MBThe time between Thanksgiving and New Years can be festive & fun and can also feel like a gauntlet. If you are feeling a bit overwhelmed this and the other December podcast episodes are for you. I created this "Ease Through the Holidays" series to share tips for breathing, movement, and mindfulness in 5 min or less. The tools are simple and can be used anywhere. I invite you to take a few (literally 3-5) minutes to pause, breathe, and be. Let's stay connected: - Listen & subscribe on...
Peace in the Pause 72: Guided Seat - Satya & Sat Nam
August 27, 2019 10:00 - 6 minutes - 9.39 MBThis week's Guided Seat shares the term "Satya" which can be translated to truthfulness. A Mantra Meditation using "Sat nam", meaning “My name is truth” is a simple way to practice Satya. Take time to hold space for yourself and connect to your truth. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on peaceinthepause.com - Pop over to Facebook to say hello.
Peace in the Pause 71: Guided Seat - Ahimsa
August 20, 2019 19:27 - 9 minutes - 12.4 MBInspired by a teacher training, this week's Guided Seat shares the term "ahimsa" which can be translated to non-violence or compassion. If you find that offering others compassion is easier than offering it to yourself you are in good company. Take time to hold space for yourself and explore a simple visualization that offers compassion to you. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on peaceinthepause.com - Pop over to Facebook to say hello.
Peace in the Pause 70: Guided Seat - Hats
August 06, 2019 12:00 - 10 minutes - 9.39 MBJoin me this week for a guided visualization and meditation that offers you the opportunity to lift the weight of all the roles you play and encourages you to just be. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on peaceinthepause.com - Pop over to Facebook to say hello.
Peace in the Pause 69: Guided Seat - Snow globe
July 31, 2019 18:47 - 10 minutes - 9.7 MBJoin me for a guided visualization and meditation that helps you manage life when it gets turned upside down. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 68: Guided Seat - Pause for DND
July 13, 2019 19:39 - 9 minutes - 11.6 MBJoin me to pause for a guided visualization & meditation. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 67: Guided Seat - Remembering
July 02, 2019 10:00 - 7 minutes - 9.39 MBJoin me this week for a Guided Seat opened with words from a mentor and a reminder to practice with compassion as we remember who we really are. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 66: Room to Breath
June 25, 2019 10:00 - 9 minutes - 11 MBJoin me for a short share about the universe reminding me about a lesson and to take time to pause, breath, and be. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 65: Breathe, Move, & Be
June 18, 2019 10:00 - 12 minutes - 14.1 MBIn this episode I invite you to breathe, move, and be. Starting with a pranayama practice to balance the body, then enjoy gentle movement for the neck & shoulders, and practice a Mantra Meditation that reminds you that all will be well. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 64: Guided Seat - Concentration
June 11, 2019 20:12 - 7 minutes - 9.25 MBThis week's Guided Seat is opened with wise words from Thich Nhat Hanh. Join me to explore the distractions that show up in your mindful seat, practice setting them aside, and tuning into concentration. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 63: Guided Seat - Patience & Resilience
June 04, 2019 10:00 - 9 minutes - 9 MBJoin me for a guided meditation that offers space to practice patience & resilience. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 61: Pranayama - Alternate Nostril Breathing
May 22, 2019 19:52 - 8 minutes - 3.04 MBThis week's episode guides you through a breathing practice called Alternate Nostril Breathing. This practice has several benefits including activating the parasympathetic nervous system. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 60: Guided Seat - A Page from Nature
May 14, 2019 11:00 - 4 minutes - 6.57 MBJoin me this week for a guided seat that looks to nature for inspiration. Instead of forcing or gripping can you allow for space, invite in ease, and let your practice unfold? Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 59: Pranayama - Triangle Breath
May 07, 2019 21:31 - 10 minutes - 9.26 MBJoin me to explore the practice of Triangle Breathing. This breathing technique calms the mind and body with a slow holding of the breath between an inhale & exhale. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 58: Guided Seat - Thought are like Clouds
April 30, 2019 15:36 - 13 minutes - 14.4 MBJoin me for a guided seat to explore how although thoughts cloud the mind the light within us shines brightly. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 57: Mindful Movement - Neck & Shoulders
April 23, 2019 11:00 - 11 minutes - 3.97 MBThis week's episode offers you simple movement to help relax the neck & shoulders. Using your breath while embracing your unique range of motion, invite space and ease into places in your body that tend to hold onto tension. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 56: Rectangle Breath
April 16, 2019 20:00 - 11 minutes - 4.08 MBJoin me for a practice of Rectangle Breathing. This technique, incorporating shorter inhales & exhales with longer holds in between the breath promotes relaxation in the mind and body. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 55: Gratitude Practice
April 10, 2019 20:57 - 4 minutes - 6.12 MBInspired by a group of amazing humans I'm mentoring as teachers this week's episode is reviewing Gratitude as a practice. If you are struggling with what you think your practice should be take a listen for my 2 cents on how to create a practice that fits into your life. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 54: Guided Seat - Focused Point Meditation
March 26, 2019 19:16 - 5 minutes - 5.35 MBOn this week's episode I invite you to join me for a Focused Point Meditation. You will need an object to use as your point of focus. This could be a candle, flower, or piece of art. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 53: Breathe, Move, & Be
March 19, 2019 19:18 - 25 minutes - 7.7 MBJoin me for an extended episode in celebration of our 1 year pod-aversary! In this episode I invite you to breathe, move, and be. Starting with a pranayama practice to relax the body, then moving the spine in it's 6 directions to bring balance to the body, and wrapping up with a seated Mantra Meditation to stay connected to the present moment. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 52: Guided Seat - Bell Meditation
March 12, 2019 13:35 - 7 minutes - 6.65 MBJoin me to take a seat and use the sound of a bell as the reminder to draw your attention back to the present moment. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 51: Guided Seat - Reading from "How to Sit"
March 05, 2019 16:31 - 7 minutes - 9.7 MBIn this week's episode I share words from a book I am loving, "How to Sit" by Thich Nhat Hanh and hold space to practice using your breath to "Come back to yourself." Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 50: Guided Seat - Love, Compassion, & Peace
February 26, 2019 13:00 - 8 minutes - 7.47 MBJoin me for a guided breathing meditation that is good for the heart & spirit as you share love, compassion, and peace with yourself and others. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 49: Hygge
February 20, 2019 02:59 - 3 minutes - 3.13 MBInspired by the cold weather and impending snow in NOVA, in this week's episode I talk about hygge, what it is, and how to incorporate it into your day. Let's stay connected: - Listen & subscribe on iTunes. - Check the blog out on tulapranayoga.com - Pop over to Facebook to say hello.
Peace in the Pause 48: Guided Seat - Mindfulness Meditation
February 12, 2019 20:50 - 11 minutes - 10.4 MBJoin me to explore a Mindfulness Meditation. It's the perfect tool when the mind is scattered as the practice is to notice sounds, thoughts, or sensations, identify them, and choose to come back to your breath. ps, if you listen closely you can hear the "soundtrack" Wedge provides with her purring. 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@tulapranay...
Peace in the Pause 47: Pranayama - Square Breathing
February 05, 2019 12:00 - 8 minutes - 7.55 MBJoin me to experience Square Breathing, also known as Box Breathing. This technique is beneficial for relieving stress and can enhance concentration. 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 [email protected]
Peace in the Pause 46: Guided Seat - 3 minutes
January 29, 2019 14:00 - 3 minutes - 2.91 MBJoin me for a 3 min breathing meditation. 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 [email protected]
Peace in the Pause 45: Guided Seat - Journey to Your Sankulpa
January 22, 2019 14:00 - 10 minutes - 9.22 MBJoin me on a journey inward to ask your heart it's deepest desire, your sankulpa. A sankulpa, or affirmation, is a positive thing you would like to see happen in your life. Phrased in the present tense, this positive statement can bring about change in your life. 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 [email protected]
Peace in the Pause 44: Guided Seat - 7 Minute Seat
January 15, 2019 14:21 - 7 minutes - 6.41 MBJoin me to pause for 7 minutes, find your seat, & breathe. 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 [email protected]
Peace in the Pause 43: What is a Sankulpa?
January 08, 2019 16:27 - 8 minutes - 8.19 MBThe energy of the new year and the turning of the calendar can inspire us to set goals & resolutions. Take a listen to learn about what a "sankulpa" is and how to approach your goals 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 [email protected]
Peace in the Pause 42: Guided Seat - Honor the Journey of the Transition
January 01, 2019 14:00 - 5 minutes - 7.35 MBMy New Year message for you as we transition into 2019.
Peace in the Pause 41: Guided Seat - Gratitude for Self & Others
December 25, 2018 14:00 - 8 minutes - 8.05 MBJoin me for a Guided Gratitude meditation with space to reflect on yourself & others. 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 [email protected]
Peace in the Pause 40: Rebroadcast: Retention & Suspension Breath: Relaxing
December 18, 2018 14:00 - 6 minutes - 6.34 MBWhile I take a few weeks to pause I am sharing podcast episodes that I think will serve you during the holiday season. In this week’s episode we will explore a pranayama practice called Retention & Suspension Breath for Relaxation. It is a wonderful practice when you need to bring a bit of calm to your day.
Peace in the Pause 39: Rebroadcast: Mindful Movement - 6 Movements of the Spine
December 11, 2018 14:00 - 8 minutes - 7.63 MBWhile I take a few weeks to pause I am sharing podcast episodes that I think will serve you during the holiday season. In this week's episode I will invite you to explore the 6 movements of the spine. When we take the 6 movements of the spine it brings balance to the body as well as the mind.