Peace in the Pause: Recent Episodes
Gretchen Schutte
Sometimes 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.
Musings & 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.com
Musings & 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.com
Musings & 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.com
Musings & 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.com
Musings & 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 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 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.
A 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.
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Inspired 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.
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Inspired 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.
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Inspired 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:
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Inspired 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:
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The 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:
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Listen & subscribe on iTunes.
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Check the blog out on peaceinthepause.com
-
Pop over to Facebook to say hello.
The 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 iTunes.
-
Check the blog out on peaceinthepause.com
-
Pop over to Facebook to say hello.
The 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 iTunes.
-
Check the blog out on peaceinthepause.com
-
Pop over to Facebook to say hello.
The 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 iTunes.
-
Check the blog out on peaceinthepause.com
-
Pop over to Facebook to say hello.
The 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 iTunes.
-
Check the blog out on peaceinthepause.com
-
Pop over to Facebook to say hello.
This 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.
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Inspired 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.
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Join 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.
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Join me for a guided visualization and meditation that helps you manage life when it gets turned upside down.
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Join me to pause for a guided visualization & meditation.
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Join 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.
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Join me for a short share about the universe reminding me about a lesson and to take time to pause, breath, and be.
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In 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.
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This 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.
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Join me for a guided meditation that offers space to practice patience & resilience.
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This week's episode guides you through a breathing practice called Alternate Nostril Breathing. This practice has several benefits including activating the parasympathetic nervous system.
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Join 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?
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Join 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.
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Join me for a guided seat to explore how although thoughts cloud the mind the light within us shines brightly.
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This 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.
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Join 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.
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Inspired 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.
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On 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.
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Join 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.
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Join me to take a seat and use the sound of a bell as the reminder to draw your attention back to the present moment.
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In 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."
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Join me for a guided breathing meditation that is good for the heart & spirit as you share love, compassion, and peace with yourself and others.
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Inspired 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.
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Join 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.
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Join me to experience Square Breathing, also known as Box Breathing. This technique is beneficial for relieving stress and can enhance concentration.
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Join me for a 3 min breathing meditation.
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Join 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.
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Join me to pause for 7 minutes, find your seat, & breathe.
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The 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.
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Join me for a Guided Gratitude meditation with space to reflect on yourself & others.
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While 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.
While 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.
While I take a few weeks to pause I am sharing podcast episodes that I think will serve you during the holiday season.
Short & sweet mantra meditation minute to help you be present.
Inviting you to take a seat & hold space for your breath.
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Inspired by the additional travel that comes with the holiday season, but good for anytime, this week's episode offers simple & easy movement to "undo the doing." Join me to bring ease to your neck & shoulders, unwind the spine, and to focus on your breath. Take time to move from doing to being and enjoy your peace in the pause.
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In honor of World Kindness day I offer you a Heart Chakra meditation. Whether you simply follow the flow of your breath or layer on the visualization I guide, take this time to pause, breathe, and feel.
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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 join me to explore a breathing exercise of Basic Breath Awareness. Tune into the breath with curiosity and notice what it feels like. In the process you will draw yourself to the present moment.
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Join me to visualize and cultivate your Inner Sanctuary. This is a safe space that you can bring to mind when you are in the middle of a stressful situation. A place of refuge that you can use to ground yourself and connect to a sense of ease & peace.
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On this week’s episode I invite you to tune into your source of power to create a layer of protection for when you face challenging situations or negative energy.
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Join me to practice a stress relieving tool. Use simple breath and a visualization to help release tension.
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Inspired by a teaching session I recently led, this week's episode offers a Guided Seat that focuses on breath & energy.
Join me to explore using the breath to connect to rooting and lifting energies.
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How can two simple words, Thank You, be so powerful?
Why cultivate gratitude and what are the benefits of having a gratitude practice?
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A mantra meditation, with optional mudra (hand variation), to remind you that a sense of calm & peace is always with you.
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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.
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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.
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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.
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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.
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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
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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.
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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.
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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.
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A guided meditation that invites you to be present.
To continue to come back to the present moment.
I am here.
This is now.
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
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 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.
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A guided seat (meditation) using visualization to follow your breath as a tool to stay 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 Belly Breathing.
As I shared in a previous episode the average person breathes in and out up to 23,040 times per day, but most of us do it inefficiently, taking short, shallow chest breaths while subconsciously contracting our abdomen. The practice of Belly Breathing teaches us how to change that breathing pattern and take long, smooth inhales & exhales. The result is a reduction of cortisol, reducing stress and its effects on your body and mind.
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 the Benefits to a Physical Yoga practice. What yoga is, the basics of practicing physical yoga, and why it’s beneficial. You may be wondering why I called it “physical yoga” and not just “yoga.” In fact the topics of our last 2 episodes, breathing and meditation, are also yoga practices. If you had a daily practice of mindful breathing and meditation you would be practicing yoga.
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Listen & subscribe on iTunes, Stitcher, or Spreaker
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Pop over to Facebook (Tulaprana Yoga) to say hello
- Or drop me an email at gretchen@tulapranayoga.com
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 the Benefits to Taking Time in a Seat. We will discuss the benefits of meditation, the basics of starting a meditation practice, and spend time in a Mantra Meditation.
Welcome & thank you for taking time to pause with me today for this week’s episode of Peace in the Pause podcast.
This week’s episode will be part educational and part experiential to explore today’s topic: Benefits to Better Breathing.
The average person breathes in and out up to 23,040 times per day, but most of us do it inefficiently, taking short, shallow chest breaths while subconsciously contracting our abdomen. Although we are born belly-breathers, over time, as stress creeps in, and a natural response to stress—tightening up—restricts our breathing.
An example we are probably all familiar with… you are sitting in an intersection and see someone run a red light, nearly hitting another car. A common response is to take a sharp breath in gasp and hold it. Over time, as we continue to react to stressful situations, we develop bad breathing patterns.
The good news is we can change those breathing patterns and enjoy the benefits of better breathing.
Enter the yogic practice of pranayama. Pranayama is the practice of breathing. There are a variety of types of breathing practices that provide different results like energizing, relaxing, and balancing.
You might be asking “I breathe all the time, Gretchen, why do I need to practice breathing?”
When we practice breathing and incorporate long, smooth exhales it supports the parasympathetic nervous system and activates what is commonly known as the “relaxation response,” reducing stress and its effects on your body and mind.
Let me pause there… this thing we do, like 23,000 times a day, our breath, is a tool we can use to relieve stress? Now that is pretty great.
With better breathing we can manage challenges better, be more focused, and feel better.
This is because better breathing:
- Increases endorphins – boost mood, increases confidence
- Increase Oxygen – boosts creativity, improves metal clarity
- Decreases Cortisol – lowers blood pressure, reduces stress
We gain many health benefits from better breathing. Some of them include:
- Purification of the lungs & blood
- Increased energy levels
- Reduced anxiety and depression
With these kinds of benefits, who wouldn’t want to breath better?
In future episodes we will explore different breathing practices, how to do them, and their benefits.
First Breathing Practice – Notice Your Breath.
Let's stay connected:
- Listen & subscribe on iTunes
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- Pop over to Facebook to say hello
- Or drop me an email at gretchen@tulapranayoga.com
Welcome to the Peace in the Pause Podcast with myself, Gretchen Schutte, brought to you by Tulaprana Yoga and peaceinthepause.com.
Sometimes 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.
Let's stay connected:
-
Listen & subscribe on iTunes
-
Check the blog out on Stitcher
-
Pop over to Facebook to say hello
-
Or drop me an email at gretchen@tulapranayoga.com