A Daily Pause Podcast
A weekly podcast where host Katie Scoggins guides listeners through short and simple practices of meditation, breathing, and journaling. The goal is to make these tools easy to incorporate into everyday life, helping people find more calm wherever they are. Each episode invites listeners to settle in, get comfortable, and begin practicing. Additional resources and a free community are available for those who want to deepen their journey.
Episodes
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 ta
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
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
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 plea
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. Th
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 lif
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 mobiliz
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. Ge
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 journal
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 emo
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
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.
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 rel
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 shor
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 th
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”. Thes
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 o
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
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