Breathing to Release Fear, Day 3: "The Uncertainty Detox: Rewiring Your Brain for Fearless Living" meditation series
Daily Meditation Podcast
Mary Meckley
4.1 • 1.5K Ratings
🗓️ 7 November 2025
⏱️ 35 minutes
🧾️ Download transcript
Summary
Today, we focus on the most direct tool for interrupting the panic response: your breath. Using a specific, rhythmic pattern, we'll actively send a signal of safety directly to your brain's fear center, allowing you to release the grip of uncertainty and find an immediate, non-negotiable moment of calm.
This is day 3 of a 7-day meditation series, "The Uncertainty Detox: Rewiring Your Brain for Fearless Living," episodes 1213-1219.
YOUR WEEKLY CHALLENGE: The 3-Second Pause Challenge
Before making any non-urgent decision this week (e.g., ordering lunch, responding to an email, selecting a task), pause for exactly three seconds. Place your hand gently on your solar plexus or abdomen and ask: "Does this feel expansive or contractive?" This simple ritual trains you to access your gut's instant feedback loop before the logical mind jumps in..
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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.
Transcript
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| 0:00.0 | This is episode 1,215. |
| 0:05.1 | Welcome to your daily guided meditation. |
| 0:09.3 | And welcome back to episode three in the Mastering Uncertainty series. |
| 0:18.1 | I want to start off this episode before I guide you into the meditation, sharing with |
| 0:25.4 | you a little research I came across regarding uncertainty. And I came across from |
| 0:33.5 | psychcentral.com. And this is an article titled Tips on Tolerating Uncertainty. |
| 0:43.5 | And this article is by Margarita Tartakovsky. |
| 0:49.1 | And she shares some research from Tom Corby, who's the founder and executive director of the OCD Center of Los Angeles. |
| 1:06.4 | So obsessive, compulsive disorder. |
| 1:10.5 | And this is done to manage uncertainty. |
| 1:16.8 | It provides temporary relief from distress |
| 1:21.7 | and it helps to avoid feelings of fear which can keep growing and growing. |
| 1:32.6 | So it's a way to manage fear coming from uncertainty. |
| 1:39.4 | So as you think about uncertainty in your life, consider if you have any kind of tendencies that you exhibit when you're managing uncertainty, it could even be avoidance of what's going on or obsessive compulsive disorder. |
| 2:07.5 | Maybe you're constantly washing your hands or doing something else as you manage uncertainty. |
| 2:19.1 | And then throughout the article, |
| 2:22.0 | it talks about how mindfulness meditation |
| 2:26.1 | is one of the best ways to manage uncertainty. |
| 2:31.7 | And here you are on the right track as you go through this meditation series |
| 2:37.6 | and what mindfulness does is it helps you to stay present with uncomfortable feelings so as |
| 2:46.8 | you experience uncertainty or whatever it is you are managing in your life when you focus on the moment |
| 3:02.6 | you let the past and the future with all its uncertainty. |
... |
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