Welcome to Day 2 of The Anxiety Alchemy Week, where you'll release anxiety by gently unwinding the tension it leaves behind in your body. In today's guided meditation, you'll work with a soothing affirmation—"I trust myself to meet this moment"—to quiet the inner alarm and shift out of fight-or-flight. You'll be guided through calming breathwork and a simple visualization to melt jaw tension, drop the shoulders, and ease tightness in the chest and belly, helping anxious thoughts lose their grip. If you've been feeling on edge, clenched, or emotionally braced, this practice will help you come back to steady, supported calm—one kind breath at a time.
#3453 Day 2: Unwinding Tension - "Anxiety Alchemy Week Meditations"
Daily Meditation Podcast
Mary Meckley
4.1 • 1.5K Ratings
🗓️ 19 January 2026
⏱️ 12 minutes
🧾️ Download transcript
Summary
This is day 2 of a 7-day meditation series, "Anxiety Alchemy Week," episodes 3451-3457.
ABOUT THIS WEEK'S MEDITATION JOURNEY:
Welcome to The Anxiety Alchemy Week—a 7-day meditation series designed to help you release anxiety and transform that restless, buzzing energy into calm clarity and steady confidence. Each day, you'll be guided through a simple, body-based practice—breathwork, visualization, and gentle mindfulness—so you can soothe your nervous system, quiet spiraling thoughts, and feel more grounded in real life (not just during meditation). Think of this week as a soft return to yourself: less bracing, less overthinking, and more ease in your body, your choices, and your day.
THIS WEEK'S CHALLENGE - "Anxiety Reset Que Challenge"
Choose one daily "reset cue"—each time you touch a door handle, open your phone, or sit down, take one long exhale (or one round of your day's breath). Track it with 7 checkmarks (one per day) and notice the moment your body starts to relax faster—proof your nervous system is learning.
THIS WEEK'S MEDITATION JOURNEY
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 Mary@SipandOm.com 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 Mary@sipandom.com 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 Mary@sipandom.com.
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
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 Mary@sipandom.com.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.
Transcript
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| 0:00.0 | Welcome to episode 3,453 of the Daily Meditation Podcast. |
| 0:10.0 | I'm Mary Meckley and I welcome you to day two of Anxiety Alchemy Week. |
| 0:17.2 | And today you are guided, as always, with insight about this week's theme so you're going to |
| 0:23.8 | discover some science about how you can manage anxiety and how you can give yourself a little |
| 0:33.4 | grace as you go through a transformation in the way you manage anxiety. |
| 0:40.5 | And your arc for today is rest. |
| 0:46.2 | So yesterday, the focus was on becoming aware of an emotion you'd like to focus on this week and an emotion that you would like to begin to |
| 0:59.3 | release. |
| 1:01.2 | Today's focus on your arc is rest and it's not a reward that you earn. |
| 1:09.6 | It's more a nervous system skill you practice. |
| 1:16.2 | Practicing rest is essential. |
| 1:20.5 | When your anxiety is high, your mind often pushes you into doing something or fixing or scanning or preparing. |
| 1:31.5 | Sometimes what your mind needs most is rest. Rest is the choice to stop feeding that feeling of |
| 1:42.1 | alarm and to start sending your body a new message. |
| 1:47.6 | You can pause. You can be here. |
| 1:53.2 | If your body has been feeling braced lately towards anxiety, this is your permission to soften without needing |
| 2:04.6 | everything to be resolved first and there's a lot of research showing that |
| 2:10.6 | anxieties often your brain's protection system doing its job a little too well. When it detects uncertainty, it tries to keep |
| 2:22.6 | you safe by increasing alertness. You may become hyper-focused where your thoughts are faster. |
| 2:32.9 | Tension spikes. Your breath might become shallow and there's this overall |
| 2:39.2 | sense of urgency well here's what i want you to remember your brain doesn't only listen to your thoughts |
| 2:49.8 | it also listens to your thoughts. |
... |
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