エピソード

  • Anchor Your Day: A Breath Reset to Quell Stress & Spin

    Anchor Your Day: A Breath Reset to Quell Stress & Spin
    2026/02/11
    Hey there, it's Julia. Welcome back to Mindful Moments. I'm so glad you're here with me today. You know, it's early February, right after that push to stick with New Year's resolutions, and honestly? A lot of us are feeling that low-level hum of stress. The pressure cooker feeling. So today, I want to give you something that actually works—a breathing practice I call the Anchor Breath. Think of it as your reset button, the thing you can come back to whenever life feels like it's spinning a little too fast.

    Let's start by just settling in. Find a comfortable spot where you can sit for the next few minutes. You don't need to be perfect about it. Slouching on your couch? Great. Sitting at your desk? Perfect. The only rule is that you're here, and you're choosing this for yourself right now. That already matters.

    Go ahead and close your eyes if that feels right, or soften your gaze downward. Take a moment to notice your body touching whatever's supporting you. Feel that contact. It's real. It's here. Now, let's just take three natural breaths together, nothing forced. Breathe in through your nose, out through your mouth. One. Two. Three. Beautiful.

    Here's our main practice. I want you to imagine your breath as an anchor—you know, like the kind that keeps a ship steady in rough waters. Every time you inhale, you're dropping that anchor deeper into calm. Every exhale, you're releasing what doesn't serve you.

    Start by breathing in slowly through your nose for a count of four. Feel the cool air, notice it moving into your body. Hold it gently for a count of four. Then exhale through your mouth for a count of six. Notice how the exhale is longer—that's the magic. That slower exhale actually signals your nervous system that you're safe. You're grounded.

    Let's do this together for several rounds. Inhale for four. Hold for four. Exhale for six. Your anchor is dropping. You're safe. Again. In for four. Hold for four. Out for six. Feel how your shoulders might soften. How your jaw might relax. This is what reset feels like.

    Now, here's the thing about this practice—you don't need an hour. Just five minutes today, or even two, makes a difference. And here's my challenge for you: pick one moment tomorrow where you know stress shows up. Maybe it's before that meeting, or when you check your email, or when the kids are yelling. That's your moment to drop the anchor. Just four, four, six. A few rounds. You'll feel the shift.

    Thank you so much for spending these moments with me today. If this resonated with you, please subscribe to Mindful Moments so these daily breathing exercises land right in your life when you need them most. You've got this.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
    続きを読む 一部表示
    3 分
  • Breathe In, Let Go: A Mindful Moment for Calm Amidst the Chaos

    Breathe In, Let Go: A Mindful Moment for Calm Amidst the Chaos
    2026/02/09
    Hello, and welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you're squeezing this practice into your Sunday morning, taking a break from the week ahead, or just needing to hit pause on whatever's swirling around in your mind, you've made a really good choice. Today, we're going to do something simple but powerful together. So find yourself somewhere comfortable, where you can sit or lie down for the next few minutes. Maybe grab a blanket or adjust the lighting if you need to. This is your time.

    Let's start by just noticing where you are right now. Not judging it, not trying to fix it, just noticing. You might be carrying tension in your shoulders from staring at screens. Your chest might feel a little tight from rushing through your day. Or maybe you're just restless and can't quite settle down. All of that is completely normal, and it's exactly why we're here.

    I want you to place one hand on your heart and one on your belly. Feel that? That's the rhythm of your life happening right now. Let's work with it instead of against it. Take a slow, natural breath in through your nose for a count of four. Feel your belly expand like a balloon filling with air. Hold it there for just a beat. Now release it out through your mouth for a count of six. Longer exhale, shorter inhale. That's our anchor today.

    Let's do this together now. Breathing in for four: one, two, three, four. Holding gently. And releasing out for six: one, two, three, four, five, six. Beautiful. Again, in for four. Feel that cool air moving through your nostrils. Out for six. Imagine your shoulders melting down your back with each exhale. In for four. Your jaw is soft. Out for six. With each breath, you're telling your nervous system that you're safe. That you're okay. In for four. Out for six. One more time. In for four. Out for six.

    Now, let your breathing return to its natural rhythm, but keep that sense of ease you've created. Your body remembers this feeling. You can return to this four-count inhale, six-count exhale anytime today when you need to reset. When you're waiting in line, sitting in traffic, or before a difficult conversation.

    Thank you so much for practicing mindfulness with me today on Mindful Moments: Daily Breathing Exercises for Relaxation. If this resonated with you, please subscribe so we can explore more breathing practices together. You've got this. Be gentle with yourself.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
    続きを読む 一部表示
    3 分
  • Anchor Your Breath for Instant Relaxation

    Anchor Your Breath for Instant Relaxation
    2026/02/08
    Hello, and welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you've carved out five minutes during a hectic Saturday morning or you're finding a pocket of calm in an otherwise busy day, you've made a beautiful choice to pause and breathe with me. Take a moment right now to really arrive wherever you are. Notice the chair beneath you, the ground under your feet, the air on your skin. You're here. That's enough.

    Let's start by just settling in. Find a comfortable seat, and if it helps, gently close your eyes or soften your gaze downward. There's no perfect way to do this. Now, without changing anything, just notice your breath as it is right now. Maybe it's shallow, maybe it's deep, maybe it's uneven. Whatever you're breathing is exactly right. You don't need to fix it yet. Just observe it like you're watching clouds drift across the sky. No judgment, just noticing.

    Now we're going to try something I call the Anchor Breath, and it's especially helpful when your mind feels scattered or your body holds tension. Here's how it works. On your next inhale, breathe in slowly through your nose for a count of four. Feel the cool air entering, the gentle expansion in your belly and chest. Hold that breath for a moment, just one or two counts. Then exhale slowly through your mouth for a count of six, like you're gently blowing out birthday candles. Longer exhales actually signal your nervous system that you're safe, that it's okay to relax. So that longer exhale is your anchor.

    Let's do this together now. Breathing in, two, three, four. Holding. And breathing out, two, three, four, five, six. Good. Again, in through the nose, two, three, four. And out through the mouth, two, three, four, five, six. Feel that? That's relaxation happening in real time. Continue this rhythm on your own for the next couple of minutes. You've got this.

    As we close, bring your awareness back to the room. Feel your body fully supported. You've just practiced one of the most powerful tools you carry with you everywhere. Your breath is always there, always available. Today, when you feel tension creeping in, return to that anchor breath. Four counts in, six counts out. Simple, portable, yours.

    Thank you so much for spending these moments with me on Mindful Moments Daily Breathing Exercises for Relaxation. If this brought you peace, please subscribe so you never miss a practice. You deserve this calm. I'll see you tomorrow.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
    続きを読む 一部表示
    3 分
  • Breathe Better, Be Better: Unlock Calm with Box Breathing

    Breathe Better, Be Better: Unlock Calm with Box Breathing
    2026/02/06
    Welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here today. Thursday mornings can feel like someone's already wound you up like a spring before you've even had your coffee, right? I'm guessing if you're tuning in around this time, your to-do list might be doing laps around your brain. So today, we're going to dial down that mental chatter and find some actual stillness. You've got this.

    Let's start by finding a comfortable seat, wherever you are right now. Maybe that's a cozy chair, maybe it's the floor, maybe you're sneaking five minutes away from everything. Wherever feels good. And if you need to, go ahead and close your eyes. No pressure though. Some of us feel safer with them gently open. There's no wrong way to do this.

    Now, let's take a moment to just notice what's happening in your body. Notice your feet on the ground, your back against whatever's supporting you. There's no fixing anything right now. We're just noticing.

    Here's what we're going to do together. It's called the Box Breathing technique, and honestly, it's like hitting a reset button for your nervous system. Picture a square in your mind as we move through this. We're going to breathe into each side of that box, nice and equal.

    Inhale slowly through your nose for a count of four. Feel your belly expand like you're filling a balloon with calm. One, two, three, four. Hold that breath for four counts. Just sit with it. Don't force anything. One, two, three, four. Now exhale through your mouth for four counts, releasing whatever you don't need. One, two, three, four. And pause for four counts. One, two, three, four.

    Let's do that again. Inhale, two, three, four. Hold, two, three, four. Exhale, two, three, four. Pause, two, three, four. One more time, really sinking into it. Inhale, two, three, four. Hold, two, three, four. Exhale, two, three, four. Pause, two, three, four.

    Beautiful. Now let's do three more rounds at your own pace, matching your breath to that square, but without counting out loud. Just feel it.

    When you're ready, gently wiggle your fingers and toes. If your eyes were closed, let them flutter open. Notice how you feel. Maybe slightly more spacious. That calm you just created? You can return to it anytime today. Box breathing takes ninety seconds. You can do it in your car, at your desk, before a big meeting. It's your superpower now.

    Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. Please subscribe so you never miss a moment of calm in your day. I'll be right here tomorrow, ready to breathe with you again.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
    続きを読む 一部表示
    3 分
  • Soothe Stress with Ocean Breath: Your Daily Dose of Mindful Relaxation

    Soothe Stress with Ocean Breath: Your Daily Dose of Mindful Relaxation
    2026/02/04
    Welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you're squeezing this practice in between meetings, stealing a quiet moment before the day truly begins, or you're that beautiful soul who's already survived most of Tuesday, I want you to know that showing up for yourself right now matters. Really.

    Let's start by getting comfortable. You can be sitting, standing, or even lying down if that's what your body needs today. Go ahead and let your shoulders drop away from your ears. There we go. Now, gently close your eyes or soften your gaze downward. We're going to spend the next few minutes together, just you and your breath. No performance required.

    Take a moment and notice where you are right now. What does the air feel like on your skin? Is it cool, warm, still? That's perfect. That's your anchor.

    Now we're going to practice what I call the Ocean Breath, and it's absolutely transformative when life feels scattered. Here's how it works. Breathe in slowly through your nose for a count of four, imagining that you're drawing in calm, gentle waves. Feel your belly expand like the ocean filling a shore. Hold that breath for a count of four, just notice the stillness. Then exhale through your mouth for a count of six, as if you're releasing tension like water receding back into the sea. The longer exhale is key because it signals your nervous system that you're safe. You're not in danger. You can relax.

    Let's do this together. Inhale for one, two, three, four. Hold it there, one, two, three, four. Now exhale slowly, one, two, three, four, five, six. Beautiful. Again. Inhale, drawing in calm. One, two, three, four. Holding space. One, two, three, four. Exhale, releasing, one, two, three, four, five, six. One more time at your own pace. Inhale through the nose, four counts. Hold for four. Exhale through the mouth, six full counts. Wonderful.

    As you continue this breathing pattern on your own for a few more cycles, notice how different your body feels. That shift you're sensing? That's real. That's your parasympathetic nervous system saying thank you.

    Here's what I want you to carry with you today. The next time you feel tension creeping in, you have the Ocean Breath in your toolkit. Even three rounds can reset your entire nervous system. Try it before a difficult conversation, after something stressful, or just because Tuesday deserves some kindness.

    Thank you so much for joining me on Mindful Moments, your Daily Breathing Exercises for Relaxation. Please subscribe so we can do this together again tomorrow. You've got this.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
    続きを読む 一部表示
    3 分
  • Four-Count Breath: Your Daily Anchor for Calm

    Four-Count Breath: Your Daily Anchor for Calm
    2026/02/02
    Welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, Sunday mornings can feel a little heavy, can't they? That sense of the week ahead creeping in, or maybe you're still carrying the weight of the one that just finished. Whatever brought you here right now, I want you to know that the next few minutes are entirely yours. No phone, no obligations, just you and your breath. So let's settle in together.

    Find yourself in a comfortable seat, somewhere you won't be disturbed. Let your shoulders drop away from your ears like you're releasing them back into the earth. Your feet can be flat on the floor, or if you're lying down, that works beautifully too. Just notice where your body meets whatever's supporting you right now. There's real comfort in that contact if we pause long enough to feel it.

    Now, I want to introduce you to something I call the Four-Count Release. It's simple, but it's honestly a game changer when anxiety is trying to take up too much real estate in your mind. Here's how we do it. Breathe in through your nose for a count of four. Feel your belly expand like a balloon gently filling with air. Hold that breath for a count of four. You're not forcing anything, just creating a little pause, a pocket of stillness. Now exhale slowly through your mouth for a count of four. Imagine you're slowly releasing steam from a window on a winter morning, gentle and deliberate. And pause for four counts. Empty space. Readiness.

    Let's do this together. In for four, two, three, four. Hold for four. Out for four, two, three, four. And rest. Feel that? That slight sense of ease that's already starting to whisper through your body? Let's do four more rounds at your own pace. In through your nose, filling up. Hold that fullness. Release through your mouth. And pause in the emptiness.

    Beautiful. Here's what I want you to remember as you move through the rest of your day. Your breath is always there, waiting like a loyal friend. You can return to this practice anytime you feel tension building. In the car, between meetings, even in the grocery store line. Four counts in, four counts hold, four counts out, four counts rest. That's your anchor.

    Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. I hope you felt even a small shift in how you're carrying yourself right now. Please do subscribe so you don't miss our next practice. You deserve these moments of peace every single day. I'll see you tomorrow.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
    続きを読む 一部表示
    3 分
  • Anchor Your Breath to Steady Your Day: A Mindful Moment for Turbulent Thursdays.

    Anchor Your Breath to Steady Your Day: A Mindful Moment for Turbulent Thursdays.
    2026/01/30
    # Mindful Moments: Daily Breathing Exercises for Relaxation - January 30th

    Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, Thursday mornings can feel a bit like standing at a crossroads, can't they? You've got momentum from the week behind you, but that weekend feels just out of reach. There's this peculiar in-between energy that can leave us feeling a little scattered, a little unmoored. If that's where you're landing right now, you're in exactly the right place.

    Today, we're going to practice something I call the Anchor Breath, and it's specifically designed to help you find your footing when life feels like it's moving too fast. So let's get started.

    First, find yourself somewhere comfortable. That might be your couch, your desk chair, even a quiet corner at work. Wherever you are, let your shoulders drop away from your ears. Feel your sit bones settle into whatever's supporting you. There's no need to sit ramrod straight like you're auditioning for the Queen's Guard. Just find a posture where you feel both alert and at ease.

    Now, let's begin with three natural breaths. Just breathing the way you normally do, nothing fancy. Inhale through your nose, exhale through your mouth. One, two, three. Beautiful.

    Here's where we anchor in. I want you to imagine your breath like a boat's anchor being lowered into calm water. As you inhale for a count of four, picture that anchor descending slowly through your body, moving from the crown of your head down through your chest, your belly, all the way to the soles of your feet. You're moving deeper, settling down.

    Now hold that breath for just a moment. Feel the weight of it.

    Then exhale for a count of six, and imagine that anchor holding you steady, keeping you tethered to this moment, to your body, to the ground beneath you. The exhale is longer because we're really letting go, releasing all that scattered energy you've been carrying.

    Let's do this together. Inhale for four: in through the nose, one, two, three, four. Hold it for a breath. Now exhale for six: out, two, three, four, five, six. That's one round.

    Again. Inhale, down, down, down, down. And exhale, releasing, two, three, four, five, six.

    One more time, and really feel it this time. Inhale, descending deeper into calm. Exhale, anchoring yourself to right now.

    Beautiful. When you're ready, let your breath return to normal. Notice how your body feels different. That sense of steadiness you're experiencing right now? That's available to you whenever you need it. Before a meeting, during a difficult conversation, even just waiting in line. Your anchor is always there.

    As you move through the rest of your Thursday, come back to this whenever you feel untethered. Just four counts in, six counts out.

    Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. Please subscribe wherever you listen to stay connected. You've got this.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
    続きを読む 一部表示
    3 分
  • Anchor and Release: A Grounding Breath Practice for Restless Days

    Anchor and Release: A Grounding Breath Practice for Restless Days
    2026/01/28
    Hey there, and welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. You know, it's late January, and I'm sensing something a lot of you might be feeling right now—that mid-winter restlessness. The holidays are behind us, the novelty of New Year's resolutions is wearing thin, and maybe you're caught between who you were and who you're trying to become. If that's you today, you're in exactly the right place.

    Let's settle in together. Find yourself a comfortable seat, feet flat on the ground if you can. Let your shoulders drop away from your ears. There's nowhere you need to be except right here, right now. Take a moment and just notice what you're feeling in your body. No judgment, just noticing.

    Now, I want to introduce you to what I call the Anchor and Release breathing practice. It's simple, but it works beautifully when your nervous system feels a bit tangled.

    Here's how it goes. Breathe in slowly through your nose for a count of four. As you do, imagine your breath is carrying a gentle anchor down into your belly—something heavy and grounding, like a stone settling into calm water. Hold for a count of four. Now exhale through your mouth for a count of six, and as you do, imagine releasing any tension, worry, or that restless energy up and out of your body like steam rising from warm tea.

    Let's do this together. In through the nose for four, two, three, four. Hold. And out through the mouth for six, five, four, three, two, one. Beautiful.

    Again. Anchoring down on the inhale. Releasing up and out on the exhale. In for four, hold, and release for six. Feel how that longer exhale tells your nervous system it's safe? That's the magic.

    One more cycle. Anchoring. Releasing. And as you finish, just notice how different your body feels. That's your built-in reset button, and you can access it anytime, anywhere.

    Here's my challenge for you today: try this practice once during your lunch break or whenever that restless feeling creeps in. Just one cycle can shift your entire afternoon. It's like giving yourself permission to pause.

    Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. Your presence here matters more than you know. Please subscribe so you never miss a moment, and until next time, keep breathing, keep anchoring, keep releasing.

    For great deals today, check out https://amzn.to/47ZqpWT

    This content was created in partnership and with the help of Artificial Intelligence AI
    続きを読む 一部表示
    3 分