This meditation technique is one of my own personal practices that is a technique to create space from swirling thoughts and drop a secure anchor in our body. This meditation offers three areas of focus. First we acknowledge what we're feeling. Why? Well a healthy brain doesn't have a delete button. We can't simply forget what we're feeling. But we can acknowledge it for what it is - a thought, a feeling - not our entire being. Then we can even say thank you to our overactive mind for working so hard to keep us safe. Next, we come back to our body and notice our real selves in this real moment with a little bit of space from the swirling thought. Then we engaged with the anchor of our body noticing what we're sitting on, the gravity that holds us to the Earth. We end the meditation with affirmations to introduce a new dynamic. Finally as we exit the meditation we will engage with our surroundings from a new space of regulation and relaxation observing what we see when we open our eyes, what we smell, what we hear, and even what we taste. Would you like more free breathwork and meditation practice, or low-cost Yoga & fitness classes? Visit juliamarielopez.com to learn more. While meditation and movement practices are a wonderful tools to support mental wellbeing and can be therapeutic in nature those techniques and this audio recording are not a substitute for psychotherapy, clinical support, or crisis intervention. If you feel you need more support or professional, one-to-one guidance, know that help is always available. If you are in crisis please dial #988 or call #911. If you are looking for resources and professional support in your area visit NAMI.org. You are not alone.

Sometimes the peace and quiet that we’re searching for can actually be found when we listen to what’s really going on outside of our heads and take a break from listening to what’s going on inside of our heads. This meditation is designed to help you pause, step out of the domain of your mind and re-embody yourself via the sense of hearing.

I call them the usual suspects. Those places in my body that get very tight when I'm thinking too hard, worried, working long hours, or just letting my brain spin.   For me it's the chest, neck, and jaw. This area of our body is ultra complex.  The shoulder and neck joints are incredibly mobile and play ball with the upper back and the chest. It is easy to understand why we cramp up in our face, jaw, and chest especially if we are locked into a very cerebral experiences. In this personal practice we do very, very simple shoulder motions, neck stretches, and breathwork to zap tension in the shoulders, chest, neck, and face. What's great about these complex and integrated parts of the body is that one or two simple moves can positively impact the whole system. After light movement we head into intentional pranyama practice drawing from Lion's breath. Lion's breath is a pranayama practice in which we breath in through the nose and out through the mouth. During the exhale the mouth is stretched out and the tongue sticks all the way out.  It can also be helpful to focus attention to the third eye.  Once the Lion's breath has soothed your system, and discharged stress we head into a meditation practice that is all about peace. Brining softness, comfort, and a steady rhythm back into the system. Replace stress, worry, and tension, with peace, softness, and clarity Want to take this practice further? This breath is also used in a Kriya practice inspired by the Goddess Kali the goddess of destruction, and thank goodness for her. How can we ever rebuild if we are still clinging to what's broken and no longer working? In that Kriya practice you take Goddess pose and make either the shape of a sword with arms overhead, or goal post with chest open wide. Then, engage with lion's breath, or I suppose we could consider it lioness breath too.  I hope you enjoy this practice as much as I enjoyed recording it for you. XO, Julia

A huge gift and blessing I've received throughout teaching are the stories and questions I receive from people around the world.  Over the years a lot of common questions come up.   In today's session I answer two questions that speak to common experiences many of us share - sore wrists, and time-guilt. Big love to Lissy and Moira who sent me their questions. Both of you are incredible humans. If you have a question that you'd like to ask you can write in via Spotify using the Q&A section. If you would like to leave a voicemail head to Anchor.fm/personalpractice on your mobile browser and click "Message". XO, Julia

We all seek the desire to tap into something greater than ourselves. We we are feeling small or defeated it can be tough to take a step forward - especially if we're dancing solo.  This meditation is a variation of the mantra practice I use on a daily basis (sometimes multiple times per day). It's part prayer, part mantra, part movement. It all comes together to remind me that I'm never alone. You're never alone either. Connect with your inner power or your higher power today with this mantra meditation. Let me know how it goes in the comments or on my blog at juliamarielopez.com XO, Julia

Would you like to come hang out with me and one of my good friends? It is so special to share a conversation I had with Kathryn Austin. Kat is a LCSW who resides in Austin, Tx with her beautiful family, and she's my former neighbor. We talk about the 5AM origin story of our meeting. How I forced her to be my friend. And the laughter we share.   In this conversation we also discuss her powerful life experience of witnessing her sister's unexpected final week in hospice while also staying present with the joy of caring for her bubbly and vibrant new baby. Holding both grief and joy at the very same time is a skill that Kat attributes to her personal practice of Grace. We also dive into topics that are central to Kat's practice as a therapist, inner dialogue and radical responsibility.  Questions like these become important. How can we be both compassionate and accountable with ourselves? What happens when we start taking responsibility not only for the hard things but also for everything good in our life? And how would life be different if we learned to keep ourselves open during the moments when we'd rather close in and shut down? All of this is on deck in this sweet conversation between friends. I hope you enjoy this episode. I'd love to hear from you after you listen. If you want to learn more about Kathryn and her practice visit therapybykathryn.com  or follow @revivedreverance on Instagram. XO,  Julia Everything in this episode is intended for informational and entertainment purposes only, and is not intended as a diagnosis or recommendation for anyone. We simple are sharing our own personal opinions, experiences, and practices. If you feel you would benefit from professional support please know that resources are available! Visit NAMI.org to learn more about mental health resources in your area.

If you think too hard about walking, you don't do it very well. Once we learn how to walk, we don't have to think about doing it anymore. Similarly we don't have to think about a lot of other processes with our body. It's really great when things can become automatic. This way when we do bring attention to them it can be done mindfully and with observation rather than striving or directing ourselves.  In this Personal Practice we will do my all time favorite way of moving... walking! Daily walks are my #1 mental health tool.  I'm grateful to share this practice with you. XO, Julia

The cool air of autumn, for me, is not a signal of an end. It is a signal of a new start.  When you wait for months for a crisp morning, especially when you live in Texas, a cool day feels refreshing. I grew up in a cold and wet climate, and now living in a hot and dry place still has a tendency to stress me out. All of the warm air feels overwhelming. But then once the weather changes and the mornings are fresh I feel grateful - so grateful I could cry. The signal of fresh, cool, clear air is an invitation. Shed what you don't need. Let go of what is stagnant. Make room to let raw and original energy take up space. In this Personal Practice we work with sitali breathing and words of affirmations. The breath practice introduces a cold sensation to the mouth and mind. The affirmations echo the sentiment of novelty and newness.  We can start fresh anytime we wish when we remember our breath, and I hope this Personal Practice can be a reminder for you. XO, Julia

When we are waiting for things outside of our control... well that spells anxiety. At least it does for me. One of the things I do to maintain my confidence when I'm in a cycle of worry is that I come back to things that I know make me feel powerful, and competent.  Leaning on the things I know I do well, and feeling successful in those things are a little boost! This Personal Practice leans on warrior poses, and specifically Warrior 2 and Warrior 3. They are familiar. They are BIG. They build confidence. Another great way to use this Personal Practice concept is to write down 3 things that you know you absolutely kick @ss at. Then incorporate elements of those things into your day. You are so capable, and strong, and brave! Give yourself the comfort of familiar confidence especially when you're in a holding pattern, or when you feel that circumstances are outside your control.  Sometimes we just need to remind ourselves of how great we really are :) Enjoy this practice my loves! XO, Julia

Want to test your faith?  Launch a business! Then throw in R&D that takes 3x as long as you planned, a global pandemic, and converting your spare bedroom into a lab while still trying to function as a family of five. That will do a little more than shake your faith. It might convince you to throw in the towel. But when your why is strong and you've decided that failure is not an option, you find a way! I loved this down-to-earth and inspiring conversation with Brad Lepcyzk. He and his wife Erika are the founders of Memore (like memory!) a brain health nutrition brand that makes delicious powdered supplements that keep your noggin healthy. He shares the ups and downs he faced getting the product ready for market, and how he is navigates big emotions of the sales cycle. Join us as we talk about the emotional ride of business success and failure, why optimism truly takes practice, and how routine can be a God send!  In this episode Brad also talks about the Maria Shriver Women's Alzheimers Movement. You can visit their website to learn more about the studies that Brad mentions, and how to get involved in supporting a cure. As we discuss in the pod some Alzheimers diagnoses are directly tied to genetic factors, but those genetic factors are not necessarily the deciding factor on developing the disease. In fact the Women's Alzheimers Movement in cooperation with the Cleveland Clinic has prevention guides, which include nutritional and exercise considerations, to equip your brain with its best line of defense.  Big thanks to Erika, Brad, and Brit at the Memore team. They extended to Personal Practice listeners a huge discount on their first order of the product.  I told you this wasn't an ad... but wowee I take it back. How can I say no to such an offer? So it's official.  I'm legit telling you to go buy this stuff you like to boost your smoothies and morning routines with high quality, whole food supplements. XOXO Use my code to get 20% off your entire order! Yourmemore.com/juliamarie You can also learn more about Memore and follow along with recipe tips and positive brain health conversations by following the brand on Instagram. Instagram.com/yourmemore