Day 5: How to Soothe Stress and Anxiety in Your Gut - (The 7-Day Cortisol Reset) #3504
Daily Meditation Podcast
Mary Meckley
4.1 • 1.5K Ratings
🗓️ 30 April 2026
⏱️ 10 minutes
🧾️ Download transcript
Summary
Good morning! Let's fill your cup back up today.
Today is Day 5 of our 7-Day Cortisol Reset, and we are focusing on Nurture. We're moving into the Solar Plexus to melt away the physical tension we carry in our gut when life gets too heavy.
In This Episode:
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The City of Jewels: Understanding the power and the vulnerability of your third chakra.
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The Gut-Brain Connection: Why cortisol "hits" our stomach first and how to soothe the nerves there.
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The Golden Bath: A guided somatic practice to nurture your "doing" center back to health.
A Little Message for Your Heart:
My dear friend, I see how hard you've been working. I see the way you carry the 'to-do' lists, the expectations, and the dreams of so many people in that space right behind your naval. You have been so strong for so long.
But today, I want to remind you that you don't have to 'earn' your right to be nurtured. You are not a machine that only deserves fuel when it's running. You are a living, breathing soul who deserves to feel warm, full, and cared for just because you exist. Let the golden light do the work today. Let yourself be the one who is held. You've nurtured the world—now, let the world nurture you. You are enough, even when you are doing absolutely nothing.
This is day 5 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.
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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 Mary@sipandom.com.
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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 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 | Hello, friend, and welcome to episode 3,504 of the Daily Meditation Podcast. |
| 0:11.3 | I welcome you to Day 5. |
| 0:15.7 | We are midweek through your seven-day cortisol reset. And I hope you subscribe and share this meditation |
| 0:27.5 | ritual with someone who maybe feels like they carry a lot on their shoulders. Invite this person to create a meditation ritual |
| 0:40.2 | alongside you with these daily guided meditations. |
| 0:45.6 | Let's start off your meditation by placing both of your palms |
| 0:52.0 | right over your upper abdomen, just above your navel. |
| 1:00.0 | This is your center of power. |
| 1:04.0 | Your third chakra, the Manipura chakra. Feel the warmth of your hands |
| 1:13.9 | seeping through your clothes and into your skin |
| 1:18.6 | your spine is straight |
| 1:24.6 | your eyes are gently elevated upwards. |
| 1:35.6 | This is your center of power. |
| 1:41.3 | Imagine a soft golden light glowing beneath your palms. |
| 1:53.5 | It's not a hot burning fire. |
| 1:59.7 | It's like the gentle late afternoon sun on a summer day. |
| 2:13.6 | Notice your breath. |
| 2:59.5 | With every breath in, that golden light expands, filling your stomach, your ribs, and your mid back. As you breathe out, imagine any knots of tension or shoulds melding away into that gold, that warmth of gold. You are being nourished from the inside out. |
| 3:13.8 | There's nothing to achieve in this moment. |
| 3:18.6 | You are fed. |
| 3:21.2 | You're fueled. |
| 3:26.0 | You are fueled. You are deeply, deeply nurtured. |
... |
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