Day 3: Vibrational Healing to Lower Your Cortisol - (Vagal Tone Reset: How to Recover from Stress 50% Faster) #3509

Daily Meditation Podcast

Mary Meckley

Health & Fitness, Mental Health, Alternative Health

4.1 • 1.5K Ratings

🗓️ 5 May 2026

⏱️ 12 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Good morning! Let's create a little harmony today.

Today is Day 3 of our Vagal Tone Reset, and we are using the power of sound and breath to create Resonance. We're learning how the "Ocean Sigh Breath" can act as a physical massage for your heart and mind.

In This Episode:

The Vibration of Peace: How sound waves physically stimulate the Vagus nerve through the throat.
Ancient Echoes: Why humming and chanting have been used for thousands of years to heal the spirit.
The Ocean Sigh Practice: A guided 4-4-8 breathing technique to clear "future-anxiety."

A Daily Message for Your Heart:

We spend so much energy rehearsing for a future that hasn't happened yet, and it leaves our nervous systems feeling frayed and loud.

Today, I want you to use your sigh to release the need to know what's coming next. You don't have to figure it all out in this breath. When you make that sound, imagine you are dropping a heavy suitcase you've been carrying for miles. You are allowed to be empty. You are allowed to be quiet. You are the music, not the noise. I am so honored to be in resonance with you today.

This is day 3 of a 7-day meditation series, "Vagal Tone Reset: How to Recover from Stress 50% Faster" episodes 3507-3513.

THE WEEKLY CHALLENGE - THE ARTIFACT HUNT

Each day, find one physical object with weight and texture—a stone, a heavy book, a piece of wood— and hold it for 60 seconds to anchor your senses.

THIS WEEK'S MEDITATION JOURNEY

Day 1: VISUALIZATION:

VAGUS NERVE TONING
Visualize peace flowing through your vagus nerve, strengthening your major organs.

Day 2: AFFIRMATION:

"I am safe in my body, and I am home in this moment."

Day 3: THE VAGAL BREATH

The Ocean Sigh - Inhale for 4, imagining breath rising from the soles of your feet. Hold for 4, feeling the weight of your hips. Exhale for 8, sighing out the future.

Day 4: PRITHVI (EARTH) MUDRA

Touch the tip of the ring finger to the thumb. This encourages stability and physical healing.

Day 5: ROOT CHAKRA (MULADHARA)

Location: Base of Spine - Color: Deep Red - Quality: Feeling Safe & Secure

Day 6: VAGAL NERVE TONING 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

Click on a timestamp to play from that location

0:00.0	Welcome to episode 3,5009 of the daily meditation podcast. I'm Mary Meckley and I'm always so happy to be sharing
0:15.8	meditation with you. And I wonder how you're doing this week as you tone your Vegas nerve. And we are at
0:28.1	day three of this week's series. And today you are being guided through an emotional arc that's a little different than the one
0:42.3	I usually guide you through. So you're going to discover today the power of sound and breath
0:53.1	to create resonance.
0:56.5	So that is your arc today.
0:59.2	You're taking the emotion that you want to cultivate.
1:03.2	That's the emotion you selected at day one of this week's very first day as we launched into this series.
1:13.9	You selected an emotion you wanted to release or to cultivate.
1:20.0	So as you create resonance, you'll be guided with today's feature technique, which is the ocean sigh, and it can act as a physical massage for your heart and mind.
1:38.2	So I invite you now to get started as we do this together as you settle yourself down and make yourself
1:47.1	nice and comfortable begin to tune into how you're feeling and i also would love to hear from you
2:00.2	and it would mean so much to me if you left a rating and review
2:05.9	of the podcast. I enjoy sharing daily meditations with you and your reviews mean a lot to me.
2:17.2	So it takes just a moment to do,
2:20.1	and I would be very grateful.
2:32.1	As you're relaxing,
2:40.8	your spine is straight, your eyes are gently elevated upward. Those little tweaks alone help to tone your vagus nerve.
2:47.3	Your posture, the placement of your eyes.
2:54.6	And there's something else.
2:58.6	The ancients understood something that modern science
3:04.6	is only just beginning to prove.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Mary Meckley, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Mary Meckley and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.