Good morning! Let's find our center together. Today is Day 3 of our 7-Day Cortisol Reset, and we are using the "Navy SEAL" standard for nervous system regulation: The Box Breath. We're moving from the 'airy' feeling of stress into the solid foundation of the earth. In This Episode: The Stability of the Square: Why a 4-count breath is the fastest way to lower cortisol. Ancient Grounding Rituals: How the four directions and sacred geometry can help us feel unshakable. The 4-4-4-4 Practice: A guided session to anchor your energy and clear the 'mental fog.' A Message for Your Heart: My dear friend, if you feel like you've been carrying the weight of the world on your shoulders lately, please hear this: You do not have to be the one who holds it all together today. It is okay to be 'heavy.' It is okay to be still. So often, we mistake our 'busy-ness' for our worth, but your soul knows better. Your soul knows that you are most powerful when you are most centered. Today, as you practice your breath, I want you to imagine you are laying down all those heavy bags you've been carrying at the edge of the woods. The earth is big enough to hold them for you. You are allowed to just be the person sitting in the chair, breathing in the quiet. You are enough, exactly as you are, right here in the center of your square. This is day 3 of a 7-day meditation series, "The 7-Day Cortisol Reset," episodes 3500-3506. THIS WEEK'S CHALLENGE - THE 20-MINUTE TECH-GAP The Weekly Challenge: Wait exactly 20 minutes after waking up before you touch any digital device. Use that time to breathe, drink your tea, and stay in your "Sovereign Zone." THIS WEEK'S MEDITATION JOURNEY Day 1: VISUALIZATION: CORTISOL RELEASEVisualize roots draining gray "stress energy" into the earth. Day 2: AFFIRMATION: "I am safe in this moment." Day 3: THE BOX BREATH Inhale 4, Hold 4, Exhale 4, Hold 4. (The Navy SEAL standard for lowering cortisol). Day 4: APANA MUDRA Thumb touches middle and ring fingers. Known as the "Digestion Mudra," it helps the body "process" and eliminate stress. Day 5: THIRD (SOLAR PLEXUS - MANIPURA) CHAKRA Focusing on the "gut feeling" area where we store stress-tension. Day 6: CORTISOL DETOX FLOW MEDITATION: Combining the week's techniques Day 7: WEEKLY REVIEW MEDITATION: Closure with a review of the week's highs and lows. SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at [email protected] or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual! WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at [email protected] and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to [email protected]. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/ sip and om Facebook https://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to [email protected] go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

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