{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/690bfce4b27ff20ceb411c20/69ee8f1e311e6f16c96ba4a3?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Mindfulness Monday 8","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/690bfce4b27ff20ceb411c20/1777241867308-7e3ebd50-8062-403b-ae4f-33b1bd5dffe1.jpeg?height=200","description":"<h2><strong>The Box Breath: A Tactical Reset</strong></h2><p><strong>When the Monday momentum takes over, how do you take it back?</strong></p><p>Most of us start our week in a \"reactive\" state—answering pings, dodging deadlines, and letting the morning’s energy dictate our internal pace. This creates a physical \"buzz\" in the nervous system that can leave us feeling frayed before lunch.</p><p>In this 10-minute Mindfulness Monday exercise, we are moving from reactive to proactive. We’re using a high-performance breathing technique—the Box Breath—to consciously decelerate the nervous system and regain a sense of steady, quiet control. It’s a simple, tactical tool used by everyone from athletes to first responders to find focus in the middle of a storm.</p><p><br></p><h3><strong>In this session, we will:</strong></h3><ul><li>Transition out of the \"Monday rush\" with a grounding soft entry.</li><li>Learn the 4-4-4-4 Box Breathing technique.</li><li>Practice several guided cycles to physically lower your heart rate and settle your mind.</li><li>Create a mental \"anchor\" you can use anytime your day starts to feel too loud.</li></ul><p><strong>Take ten minutes to reset your internal rhythm. You’re in the driver’s seat today.</strong></p><h3><strong>Connect With Us:</strong></h3><p>We’d love to hear how these exercises are helping you navigate your week.</p><ul><li><strong>Website:</strong> <a href=\"https://yourmindonpodcast.com\" rel=\"noopener noreferrer\" target=\"_blank\">yourmindonpodcast.com</a></li><li><strong>Instagram:</strong> <a href=\"https://www.google.com/search?q=https://www.instagram.com/yourmindonpodcast\" rel=\"noopener noreferrer\" target=\"_blank\">@yourmindonpodcast</a></li><li><strong>Email:</strong> hello@yourmindonpodcast.com</li></ul><h3><strong>The Sounds of Mindfulness Monday:</strong></h3><p>To help you find your center, today’s episode featured:</p><ul><li><strong>Intro:</strong> <em>Spent a Whole Day in My Head</em> by Rebecca Mardal</li><li><strong>The Exercise:</strong> <em>ebb</em> by bomull</li><li><strong>Outro:</strong> <em>Finetuned Fiesta</em> by Dusty Decks</li></ul><p><em>Music provided by Epidemic Sound.</em></p><p><em>New \"Mindfulness Monday\" episodes drop every Monday. Our full-length deep dives continue every Thursday.</em></p><p><br></p>","author_name":"John Shaw"}