Welcome to Held in Motherhood, the short and practical podcast that gives overwhelmed mums a science-backed shortcut to calm.

In this episode, we practice a full-body guided relaxation, also known as a body scan, to release tension and stress and reconnect with your body. I’ll guide you through each step, explain why this mindfulness tool works for the nervous system, and share how I use it to stay grounded during busy parenting moments.

You’ll walk away with:

• A step-by-step body scan you can follow in real time

• Tips for integrating and adapting it throughout your day, whenever you feel stressed or reactive

• A healthy reminder to show yourself self-compassion in your motherhood journey

Use this episode whenever you need a pause to reset your nervous system, relieve tension, and feel more grounded in the chaos of motherhood.

Find me online:Website:⁠ www.rosiegwen.com⁠Pinterest:⁠ https://uk.pinterest.com/rosiegwen_/⁠Newsletter: Sign up for weekly tips, tools, and mini practices (via the website)Music:⁠ www.purple-planet.com

Welcome to Held in Motherhood, the podcast that gives overwhelmed mums simple, science-backed ways to feel calmer and more present.

In this episode, we practice the 5-4-3-2-1 grounding technique, a quick sensory-based exercise to bring you back to the present moment when life feels overwhelming. I’ll guide you through each step, share why it works for the nervous system, and reflect on how I use it during my children’s meltdowns to regulate myself.

You’ll walk away with:

• A full step-by-step practice you can do in under 5 minutes

• Tips for using it throughout your day

• Prompts to notice the subtle shifts in your body and mind

Use this episode whenever you need to stop racing through the day and reconnect with your body.

Find me online:

Website: www.rosiegwen.com

Pinterest: https://uk.pinterest.com/rosiegwen_/

Newsletter: Sign up for weekly tips, tools, and mini practices (via the website)

Music: www.purple-planet.com

Welcome to Held in Motherhood - your pocket-sized pause in the chaos of motherhood.

In this episode, we explore single nostril breathing, a quick and effective breathwork technique to reset your nervous system and reduce stress in minutes. I’ll explain the science behind how this breath balances the nervous system, and my vision for how this tool can be used to optimise results.

I’m Rosie Nicholas, the mum behind Rosie Gwen, an experienced facilitator trained in yoga and breathwork, drawing on pranayama techniques.

This episode will give you:

• A step-by-step guide to the single nostril breath

• Space to practice along in real time

• Reflection prompts to notice how your body and mind respond

Perfect for a quick reset anywhere - whether at the kitchen counter, pushing the pram, or before bed.

Find me online:

Website: www.rosiegwen.com

Pinterest: https://uk.pinterest.com/rosiegwen_/

Newsletter: Sign up for weekly tips, tools, and mini practices (via the website)

Music: www.purple-planet.com