Day 2: Rest for Your Nervous System Meditation - (The 7-Day Cortisol Reset) #3501

Daily Meditation Podcast

Mary Meckley

Health & Fitness, Mental Health, Alternative Health

4.1 • 1.5K Ratings

🗓️ 27 April 2026

⏱️ 10 minutes

🔗️ Recording | iTunes | RSS

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Summary

Good morning! It's time to let your guard down.

Today is Day 2 of our 7-Day Cortisol Reset, and we are exploring the deep, restorative power of safety. We're learning how to quiet the "emergency" brain and give our bodies permission to truly rest.

In This Episode:

The 'Threat' of Stillness: Why it feels hard to relax and how to overcome the "wired" feeling.
The Rest Nest Meditation: A 5-minute heart-centered practice using our daily affirmation.
The Power of Words: How ancient healing and modern neuroscience agree on the "medicine" of the spoken word.

A Message for Your Heart

I hope you've got your tea settled. Today, we're going a little deeper into our reset. Yesterday we found our roots, and today, we're going to give ourselves permission to actually lean back into them.

Have you ever noticed that even when you're finally sitting down, your mind is still running a marathon? That's because when our cortisol is high, our brain thinks "stillness" is dangerous. It thinks if we stop moving, something will catch up to us. Today, we're going to whisper a secret to our nervous system. We're going to use a simple affirmation to create a "rest nest" right where we are. We're teaching our bodies that it is okay to let the guard down.

This is day 2 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 RELEASE
Visualize 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 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

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 Mary@sipandom.com.Let go of repetitive negative thoughts.

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, friends, to episode 3,501 of the Daily Meditation Podcast. How are you doing? I'm Mary
0:13.5	Meckley and I have my tea ready. I hope you have yours as you get ready to settle yourself down to meditate. We're beginning each
0:24.4	episode with your meditation. Your insight will follow your meditation as you make yourself
0:35.0	comfortable sitting up straight., closing your eyes, gently elevate
0:46.5	your eyes upwards and feel a subtle shift upward in your mood as you elevate your eyes.
1:03.2	You're being guided this week on a seven-day cortisol reset.
1:18.6	These little tweaks in your posture and how you hold your eyes, they help you to flush out cortisol.
1:30.3	Consciously align your spine as you meditate. Notice your thoughts.
1:33.3	Relax your face, your jaw.
1:37.3	Relax your shoulders.
1:41.3	And again, elevate your eyes ever so gently upwards.
1:54.0	Notice your breath.
2:08.6	Each inhale and exhale through your nose.
2:31.3	Oxygenating your body. Now, as you're seated, settling in.
2:39.0	We're going a little deeper into our reset.
2:46.0	Yesterday you found your roots.
2:50.0	You released an emotion to detox for this series.
3:00.6	Think about the emotion you selected to work with this week.
3:18.7	Today, you're giving yourself permission to rest.
3:32.9	You may not notice how your body feels when you rest.
3:43.3	You might notice how it feels when you're stressed, when your cortisol is high. Your brain can think stillness is dangerous.
3:49.0	It thinks if you stop moving, something will catch up to you. Today, you're going to whisper a secret to your nervous system.
	...

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