Good morning! Let's fill your cup back up today. Today is Day 5 of our 7-Day Cortisol Reset, and we are focusing on Nurture. We're moving into the Solar Plexus to melt away the physical tension we carry in our gut when life gets too heavy. In This Episode: The City of Jewels: Understanding the power and the vulnerability of your third chakra. The Gut-Brain Connection: Why cortisol "hits" our stomach first and how to soothe the nerves there. The Golden Bath: A guided somatic practice to nurture your "doing" center back to health. A Little Message for Your Heart: My dear friend, I see how hard you've been working. I see the way you carry the 'to-do' lists, the expectations, and the dreams of so many people in that space right behind your naval. You have been so strong for so long. But today, I want to remind you that you don't have to 'earn' your right to be nurtured. You are not a machine that only deserves fuel when it's running. You are a living, breathing soul who deserves to feel warm, full, and cared for just because you exist. Let the golden light do the work today. Let yourself be the one who is held. You've nurtured the world—now, let the world nurture you. You are enough, even when you are doing absolutely nothing. This is day 5 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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