Day 4 of the Emotional Reset 7-Day Journey focuses on grounding through inner stability. Building on the foundation of nervous system regulation, this episode explores how stillness, focused attention, and embodied awareness support emotional balance.

You'll be guided through a calming meditation using Gyan Mudra, a traditional hand gesture shown to support focus and nervous system regulation through sensory feedback. Grounded in neuroscience and somatic awareness, this practice helps quiet mental noise and cultivate a sense of clarity that can be accessed anywhere.

Day 4 reminds us that grounding doesn't always come from the outside — sometimes it's found in the quiet steadiness within.

ALL ABOUT THIS WEEK'S SERIES

This week on The Daily Meditation Podcast, we're beginning a special 7-day meditation series designed to help you gently release emotional buildup and reconnect with a sense of calm, clarity, and inner balance.

So many of us move through our days carrying emotions we never had time to process — lingering stress, emotional fatigue, or subtle tension that quietly accumulates. This series offers a supportive pause, giving your nervous system space to settle and your emotional world room to reset.

Each day, you'll be guided through a short meditation with a specific emotional focus, following a gentle daily arc that builds naturally across the week. We'll move from releasing emotional residue, to resting and grounding the nervous system, to creating emotional boundaries, self-soothing, restoring balance, and finally embodying calm presence.

You don't need to prepare, analyze, or do anything extra. Simply listening each day is enough. Each meditation stands on its own, while also supporting a deeper sense of emotional ease as the week unfolds.

Whether you listen to one episode or join us for the full 7-day journey, this series is an invitation to slow down, soften, and reconnect with yourself.

This is day 4 of a 7-day meditation series, "Emotional Reset: Your 7-Day Plan," episodes 3430-3436.

YOUR WEEKLY CHALLENGE: "The Gentle Reset Challenge"

Pause once daily.

Hand on heart.

Name the emotion.

No fixing.

THIS WEEK'S MEDITATION JOURNEY

Day 1: Release Emotional Residue Visualization

Day 2: Affirmation: "I allow my emotions to move through me with ease and compassion."

Day 3: Physiological Sigh

Day 4: Gyan mudra for emotional release

Day 5: First Chakra to feel grounded

Day 6: Release Flow meditation, combining the week's techniques

Day 7: Weekly review meditation and closure

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 2,000+ 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].Let go of repetitive negative thoughts.

The beach waves were composed by Mike Koenig.

Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

In Day 3 of the Emotional Reset 7-Day Journey, you'll explore the science of emotional regulation and why resisting feelings often makes them stronger. Backed by neuroscience and nervous-system research, this episode guides you through a calming breathing practice designed to reduce emotional intensity while increasing self-trust.

You'll learn how emotions move through the body, why awareness is more powerful than control, and how extended exhale breathing activates the parasympathetic nervous system. Through a grounding meditation and a relatable story, Day 3 invites you to stop fighting your emotions—and start letting them pass.

Perfect for anyone feeling emotionally overwhelmed, stuck, or disconnected from their inner calm.

ALL ABOUT THIS WEEK'S SERIES

This week on The Daily Meditation Podcast, we're beginning a special 7-day meditation series designed to help you gently release emotional buildup and reconnect with a sense of calm, clarity, and inner balance.

So many of us move through our days carrying emotions we never had time to process — lingering stress, emotional fatigue, or subtle tension that quietly accumulates. This series offers a supportive pause, giving your nervous system space to settle and your emotional world room to reset.

Each day, you'll be guided through a short meditation with a specific emotional focus, following a gentle daily arc that builds naturally across the week. We'll move from releasing emotional residue, to resting and grounding the nervous system, to creating emotional boundaries, self-soothing, restoring balance, and finally embodying calm presence.

You don't need to prepare, analyze, or do anything extra. Simply listening each day is enough. Each meditation stands on its own, while also supporting a deeper sense of emotional ease as the week unfolds.

Whether you listen to one episode or join us for the full 7-day journey, this series is an invitation to slow down, soften, and reconnect with yourself.

This is day 2 of a 7-day meditation series, "Emotional Reset: Your 7-Day Plan," episodes 3430-3436.

YOUR WEEKLY CHALLENGE: "The Gentle Reset Challenge"

Pause once daily.

Hand on heart.

Name the emotion.

No fixing.

THIS WEEK'S MEDITATION JOURNEY

Day 1: Release Emotional Residue Visualization

Day 2: Affirmation: "I allow my emotions to move through me with ease and compassion."

Day 3: Physiological Sigh

Day 4: Gyan mudra for emotional release

Day 5: First Chakra to feel grounded

Day 6: Release Flow meditation, combining the week's techniques

Day 7: Weekly review meditation and closure

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 2,000+ 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].Let go of repetitive negative thoughts.

The beach waves were composed by Mike Koenig.

Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Emotional fatigue can leave you feeling worn down, overwhelmed, or emotionally empty — even when you've been doing everything "right." In today's meditation, we gently explore what emotional fatigue is, why it happens, and how to allow your emotional system to rest.

You'll learn how prolonged emotional self-regulation affects the nervous system and why rest — not effort — is essential for emotional balance. This episode includes a calming guided meditation designed to help your nervous system soften, release emotional exhaustion, and restore a sense of ease.

As part of the 7 Days to Emotional Reset series, today's practice builds on yesterday's release and supports you in moving from emotional holding into emotional rest.

✨ In this episode, you'll:

• Understand what emotional fatigue is and how it impacts your nervous system

• Learn why emotional rest is different from distraction

• Practice allowing emotions to move through you with ease and compassion

• Experience a gentle guided meditation for emotional restoration

🪷 Affirmation for today: I allow my emotions to move through me with ease and compassion.

Listen when you need a pause, a breath, or permission to rest.

ALL ABOUT THIS WEEK'S SERIES

This week on The Daily Meditation Podcast, we're beginning a special 7-day meditation series designed to help you gently release emotional buildup and reconnect with a sense of calm, clarity, and inner balance.

So many of us move through our days carrying emotions we never had time to process — lingering stress, emotional fatigue, or subtle tension that quietly accumulates. This series offers a supportive pause, giving your nervous system space to settle and your emotional world room to reset.

Each day, you'll be guided through a short meditation with a specific emotional focus, following a gentle daily arc that builds naturally across the week. We'll move from releasing emotional residue, to resting and grounding the nervous system, to creating emotional boundaries, self-soothing, restoring balance, and finally embodying calm presence.

You don't need to prepare, analyze, or do anything extra. Simply listening each day is enough. Each meditation stands on its own, while also supporting a deeper sense of emotional ease as the week unfolds.

Whether you listen to one episode or join us for the full 7-day journey, this series is an invitation to slow down, soften, and reconnect with yourself.

This is day 2 of a 7-day meditation series, "Emotional Reset: Your 7-Day Plan," episodes 3430-3436.

YOUR WEEKLY CHALLENGE: "The Gentle Reset Challenge"

Pause once daily.

Hand on heart.

Name the emotion.

No fixing.

THIS WEEK'S MEDITATION JOURNEY

Day 1: Release Emotional Residue Visualization

Day 2: Affirmation: "I allow my emotions to move through me with ease and compassion."

Day 3: Physiological Sigh

Day 4: Gyan mudra for emotional release

Day 5: First Chakra to feel grounded

Day 6: Release Flow meditation, combining the week's techniques

Day 7: Weekly review meditation and closure

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 2,000+ 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].Let go of repetitive negative thoughts.

The beach waves were composed by Mike Koenig.

Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

This week on The Daily Meditation Podcast, we're beginning a special 7-day meditation series designed to help you gently release emotional buildup and reconnect with a sense of calm, clarity, and inner balance.

So many of us move through our days carrying emotions we never had time to process — lingering stress, emotional fatigue, or subtle tension that quietly accumulates. This series offers a supportive pause, giving your nervous system space to settle and your emotional world room to reset.

Each day, you'll be guided through a short meditation with a specific emotional focus, following a gentle daily arc that builds naturally across the week. We'll move from releasing emotional residue, to resting and grounding the nervous system, to creating emotional boundaries, self-soothing, restoring balance, and finally embodying calm presence.

You don't need to prepare, analyze, or do anything extra. Simply listening each day is enough. Each meditation stands on its own, while also supporting a deeper sense of emotional ease as the week unfolds.

Whether you listen to one episode or join us for the full 7-day journey, this series is an invitation to slow down, soften, and reconnect with yourself.

ALL ABOUT THIS WEEK'S SERIES

This is day 1 of a 7-day meditation series, "Emotional Reset: Your 7-Day Plan," episodes 3430-3436.

Prepare to embrace peace in daily life.

YOUR WEEKLY CHALLENGE: "The Gentle Reset Challenge"

Pause once daily.

Hand on heart.

Name the emotion.

No fixing.

THIS WEEK'S MEDITATION JOURNEY

Day 1: Release Emotional Residue Visualization

Day 2: Affirmation: "I allow my emotions to move through me with ease and compassion."

Day 3: Physiological Sigh

Day 4: Gyan mudra for emotional release

Day 5: First Chakra to feel grounded

Day 6: Release Flow meditation, combining the week's techniques

Day 7: Weekly review meditation and closure

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 2,000+ 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].Let go of repetitive negative thoughts.

The beach waves were composed by Mike Koenig.

Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

In this final episode of the Peace Series, you'll be guided through a reflective and nurturing weekly review—an opportunity to look back on your journey and notice what has shifted, softened, or awakened within you.

You'll revisit the practices from each day—breathing techniques, mudras, affirmations, and chakra awareness—and observe which ones resonated most deeply. This gentle reflection strengthens your mindfulness, deepens your self-understanding, and helps your nervous system commit these peaceful states to memory.

Today is about anchoring your progress, celebrating your consistency, and acknowledging the peace you've created from the inside out. As you prepare for a new year, this guided awareness offers clarity and gratitude, helping you carry the calm you've cultivated into the days and weeks ahead.

A beautiful close to a powerful week. Let's reflect, integrate, and begin again—steady, open, and peaceful.

This is a replay of a series I recorded a few years ago!

ALL ABOUT THIS WEEK'S SERIES

As the year winds down and the world grows louder with commitments, celebrations, and expectations, this series invites you to do something rare and powerful: slow down. The Peace Meditation Series is your gentle companion through the end-of-year rush and into the quiet promise of a brand new beginning.

Each episode is designed to help you release what no longer serves you, soften the nervous system, and return to a deep sense of calm—no matter what the season brings. Whether you are reflecting on the year behind you or setting intentions for the year ahead, these moments of stillness are here to steady your breath, clear your mind, and reconnect you with your inner peace.

This is not about striving or fixing. It is about remembering the calm that already lives within you. Welcome to your season of peace.

Welcome to "A Gentle Path to Peace."

This is day 7 of a 7-day meditation series, "A Gentle Path to Peace," episodes 1648-1654.

Prepare to embrace peace in daily life.

YOUR WEEKLY CHALLENGE: "Peace Walk"

This week, your challenge is to go on a Peace Walk. As you walk, notice what brings you peace. Notice also what might bring other's peace.

THIS WEEK'S MEDITATION JOURNEY

Day 1: Peace Visualization

Day 2: Affirmation: "Positive energy nurtures me."

Day 3: Breath of Peace

Day 4: Ksepana mudra for peace

Day 5: Third Chakra for trusting peace

Day 6: Peace Flow meditation, combining the week's techniques

Day 7: Weekly review meditation and closure

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 2,000+ 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].Let go of repetitive negative thoughts.

The beach waves were composed by Mike Koenig.

Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Day 6 invites you into a seamless, nourishing Peace Flow — a gentle layering of all the practices you've explored throughout the week. This episode weaves together breathwork, mudra, affirmation, and chakra awareness into one steady, calming rhythm designed to deepen your inner peace.

This Peace Flow is meant to feel like a gentle gathering of everything you've practiced — breath, intention, grounding, release, awareness — all working together to create a harmonious state of ease. It's a beautiful, holistic moment of integration as you move toward the final day of reflection.

This is a replay of a series I recorded a few years ago!

ALL ABOUT THIS WEEK'S SERIES

As the year winds down and the world grows louder with commitments, celebrations, and expectations, this series invites you to do something rare and powerful: slow down. The Peace Meditation Series is your gentle companion through the end-of-year rush and into the quiet promise of a brand new beginning.

Each episode is designed to help you release what no longer serves you, soften the nervous system, and return to a deep sense of calm—no matter what the season brings. Whether you are reflecting on the year behind you or setting intentions for the year ahead, these moments of stillness are here to steady your breath, clear your mind, and reconnect you with your inner peace.

This is not about striving or fixing. It is about remembering the calm that already lives within you. Welcome to your season of peace.

Welcome to "A Gentle Path to Peace."

This is day 6 of a 7-day meditation series, "A Gentle Path to Peace," episodes 1648-1654.

Prepare to embrace peace in daily life.

YOUR WEEKLY CHALLENGE: "Peace Walk"

This week, your challenge is to go on a Peace Walk. As you walk, notice what brings you peace. Notice also what might bring other's peace.

THIS WEEK'S MEDITATION JOURNEY

Day 1: Peace Visualization

Day 2: Affirmation: "Positive energy nurtures me."

Day 3: Breath of Peace

Day 4: Ksepana mudra for peace

Day 5: Third Chakra for trusting peace

Day 6: Peace Flow meditation, combining the week's techniques

Day 7: Weekly review meditation and closure

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 2,000+ 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].Let go of repetitive negative thoughts.

The beach waves were composed by Mike Koenig.

Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

In this fourth episode of the Peace series, we explore the deeply cleansing and restorative Ksepana Mudra—a hand gesture traditionally used to release heaviness, emotional residue, and mental clutter. This practice invites you to gently let go of what you've been holding, especially the stress and tension that tend to accumulate during busy seasons or at the close of the year.

With your hands shaped in Ksepana Mudra, fingers interlaced and index fingers extended, you'll be guided to imagine old energy flowing out and fresh clarity flowing in. Paired with slow, steady breathing, this mudra helps clear the mind, lighten the spirit, and create spaciousness where peace can naturally rise.

This episode is a quiet reminder that release is a form of renewal. As you soften into the mudra, you may feel a subtle shift—from weight to openness, from overwhelm to ease, from holding on to letting go.

Ksepana Mudra offers you a pathway back to inner peace, one soft exhale and one gentle release at a time.

This is a replay of a series I recorded a few years ago!

ALL ABOUT THIS WEEK'S SERIES

As the year winds down and the world grows louder with commitments, celebrations, and expectations, this series invites you to do something rare and powerful: slow down. The Peace Meditation Series is your gentle companion through the end-of-year rush and into the quiet promise of a brand new beginning.

Each episode is designed to help you release what no longer serves you, soften the nervous system, and return to a deep sense of calm—no matter what the season brings. Whether you are reflecting on the year behind you or setting intentions for the year ahead, these moments of stillness are here to steady your breath, clear your mind, and reconnect you with your inner peace.

This is not about striving or fixing. It is about remembering the calm that already lives within you. Welcome to your season of peace.

Welcome to "A Gentle Path to Peace."

This is day 4 of a 7-day meditation series, "A Gentle Path to Peace," episodes 1648-1654.

Prepare to embrace peace in daily life.

YOUR WEEKLY CHALLENGE: "Peace Walk"

This week, your challenge is to go on a Peace Walk. As you walk, notice what brings you peace. Notice also what might bring other's peace.

THIS WEEK'S MEDITATION JOURNEY

Day 1: Peace Visualization

Day 2: Affirmation: "Positive energy nurtures me."

Day 3: Breath of Peace

Day 4: Ksepana mudra for peace

Day 5: Third Chakra for trusting peace

Day 6: Peace Flow meditation, combining the week's techniques

Day 7: Weekly review meditation and closure

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 2,000+ 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].Let go of repetitive negative thoughts.

The beach waves were composed by Mike Koenig.

Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

In this fifth episode of the Peace series, we turn our attention to the Third Chakra—Manipura, the center of inner strength, confidence, and personal power. During seasons of transition, this chakra can become clouded by doubt, fatigue, or emotional heaviness, making it harder to feel grounded or at peace. Today's practice is designed to gently reignite the warm, steady flame within you—without force, pressure, or striving.

Through calming guided awareness, you'll be invited to soften into the area around your solar plexus, releasing tension and reconnecting with the quiet strength that lives beneath the surface. This is not about pushing forward—it's about remembering your inner stability, the part of you that remains steady even when life feels fast or uncertain.

By awakening the Third Chakra with intention and gentleness, you may notice a subtle shift: clearer boundaries, lighter energy, and a renewed sense of calm confidence. Peace is not only a softening—it is also a steadying. And today, you reconnect with both.

Manipura invites you to feel warm, centered, and quietly powerful—ready to move through the season with peace glowing from within.

This is a replay of a series I recorded a few years ago!

ALL ABOUT THIS WEEK'S SERIES

As the year winds down and the world grows louder with commitments, celebrations, and expectations, this series invites you to do something rare and powerful: slow down. The Peace Meditation Series is your gentle companion through the end-of-year rush and into the quiet promise of a brand new beginning.

Each episode is designed to help you release what no longer serves you, soften the nervous system, and return to a deep sense of calm—no matter what the season brings. Whether you are reflecting on the year behind you or setting intentions for the year ahead, these moments of stillness are here to steady your breath, clear your mind, and reconnect you with your inner peace.

This is not about striving or fixing. It is about remembering the calm that already lives within you. Welcome to your season of peace.

Welcome to "A Gentle Path to Peace."

This is day 5 of a 7-day meditation series, "A Gentle Path to Peace," episodes 1648-1654.

Prepare to embrace peace in daily life.

YOUR WEEKLY CHALLENGE: "Peace Walk"

This week, your challenge is to go on a Peace Walk. As you walk, notice what brings you peace. Notice also what might bring other's peace.

THIS WEEK'S MEDITATION JOURNEY

Day 1: Peace Visualization

Day 2: Affirmation: "Positive energy nurtures me."

Day 3: Breath of Peace

Day 4: Ksepana mudra for peace

Day 5: Third Chakra for trusting peace

Day 6: Peace Flow meditation, combining the week's techniques

Day 7: Weekly review meditation and closure

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 2,000+ 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].Let go of repetitive negative thoughts.

The beach waves were composed by Mike Koenig.

Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

In this third episode of the Peace series, we shift from simply seeking calm to actively cultivating it through the breath. Today's practice features a gentle Peace Breath—a soothing technique that lengthens the exhale to settle the nervous system, quiet racing thoughts, and bring the whole body into a state of ease.

As you slowly inhale and exhale, you'll be guided to melt tension, soften the shoulders, and release the internal pressure often stirred by busy seasons and crowded calendars. This is a simple rhythm with powerful effects, restoring a sense of spaciousness where stress once lived.

This episode is an invitation to return to the peace that is already within you—one long, luxurious exhale at a time. When the world feels loud, the Peace Breath brings you home.

Enjoy a Bonus episode from the Sip and Om meditation app (you're invited to try it free for a week!). This is a replay of a series I recorded a few years ago!

ALL ABOUT THIS WEEK'S SERIES

As the year winds down and the world grows louder with commitments, celebrations, and expectations, this series invites you to do something rare and powerful: slow down. The Peace Meditation Series is your gentle companion through the end-of-year rush and into the quiet promise of a brand new beginning.

Each episode is designed to help you release what no longer serves you, soften the nervous system, and return to a deep sense of calm—no matter what the season brings. Whether you are reflecting on the year behind you or setting intentions for the year ahead, these moments of stillness are here to steady your breath, clear your mind, and reconnect you with your inner peace.

This is not about striving or fixing. It is about remembering the calm that already lives within you. Welcome to your season of peace.

Welcome to "A Gentle Path to Peace."

This is day 3 of a 7-day meditation series, "A Gentle Path to Peace," episodes 1648-1654.

Prepare to embrace peace in daily life.

YOUR WEEKLY CHALLENGE: "Peace Walk"

This week, your challenge is to go on a Peace Walk. As you walk, notice what brings you peace. Notice also what might bring other's peace.

THIS WEEK'S MEDITATION JOURNEY

Day 1: Peace Visualization

Day 2: Affirmation: "Positive energy nurtures me."

Day 3: Breath of Peace

Day 4: Ksepana mudra for peace

Day 5: Third Chakra for trusting peace

Day 6: Peace Flow meditation, combining the week's techniques

Day 7: Weekly review meditation and closure

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 2,000+ 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].Let go of repetitive negative thoughts.

The beach waves were composed by Mike Koenig.

Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

In this second episode of the Peace series, we move gently from intention into embodiment. Today's practice centers around a simple yet powerful peace affirmation—one designed to settle the heart, quiet the mind, and remind the body that it is safe to rest.

As you breathe and repeat this affirmation, you'll be guided to release tension that often hides beneath the surface during busy seasons. This episode is perfect for moments when the world feels heavy, the calendar feels full, or your thoughts feel restless.

Peace does not need to be chased. It can be chosen. And today, you are choosing it—one breath, one moment, one affirmation at a time.

Enjoy a Bonus episode from the Sip and Om meditation app (you're invited to try it free for a week!). This is a replay of a series I recorded a few years ago!

ALL ABOUT THIS WEEK'S SERIES

As the year winds down and the world grows louder with commitments, celebrations, and expectations, this series invites you to do something rare and powerful: slow down. The Peace Meditation Series is your gentle companion through the end-of-year rush and into the quiet promise of a brand new beginning.

Each episode is designed to help you release what no longer serves you, soften the nervous system, and return to a deep sense of calm—no matter what the season brings. Whether you are reflecting on the year behind you or setting intentions for the year ahead, these moments of stillness are here to steady your breath, clear your mind, and reconnect you with your inner peace.

This is not about striving or fixing. It is about remembering the calm that already lives within you. Welcome to your season of peace.

Welcome to "A Gentle Path to Peace."

This is day 2 of a 7-day meditation series, "A Gentle Path to Peace," episodes 1648-1654.

Prepare to embrace peace in daily life.

YOUR WEEKLY CHALLENGE: "Peace Walk"

This week, your challenge is to go on a Peace Walk. As you walk, notice what brings you peace. Notice also what might bring other's peace.

THIS WEEK'S MEDITATION JOURNEY

Day 1: Peace Visualization

Day 2: Affirmation: "Positive energy nurtures me."

Day 3: Breath of Peace

Day 4: Ksepana mudra for peace

Day 5: Third Chakra for trusting peace

Day 6: Peace Flow meditation, combining the week's techniques

Day 7: Weekly review meditation and closure

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 2,000+ 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].Let go of repetitive negative thoughts.

The beach waves were composed by Mike Koenig.

Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.