The Simple Joys, Day 5: "The Five-Minute Reset" meditation series
Daily Meditation Podcast
Mary Meckley
4.1 • 1.5K Ratings
🗓️ 4 September 2025
⏱️ 12 minutes
🧾️ Download transcript
Summary
Today, be guided as you reconnect with a sense of joy and gratitude. This practice reminds you that even on the busiest days, there are moments of beauty and happiness available to you.
WELCOME TO THIS WEEK'S SERIES: "THE FIVE-MINUTE RESET"
Welcome to The 5-Minute Reset, your daily dose of calm in a chaotic world. This series is designed for anyone who feels they don't have enough time to meditate, proving that even a few minutes can profoundly change your day. Each episode is a focused, bite-sized practice that will help you de-stress, re-center, and reclaim a sense of peace, no matter how busy you are. By the end of this week, you'll have a powerful toolkit of quick techniques to use anytime, anywhere.
This is day 5 of a 7-day meditation series, "The Five-Minute Reset," episodes 3367-3373.
YOUR WEEKLY CHALLENGE
Go on a Conscious Breathing Quest!
Throughout this week, your challenge is to practice one conscious breath before reacting. When you feel stress, anger, or frustration rise, simply pause for a moment and take a single, deep, intentional breath. This simple action creates a small but powerful space between stimulus and response, allowing you to choose a calmer reaction instead of an automatic one. Practice this awareness consistently throughout your week to create a new, healthier habit.
YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES
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 2,000+ 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 3,371 of Your Daily Meditation Podcast. I am always happy to guide you with insight and in a meditation, |
| 0:17.7 | practicing the day's featured meditation technique. I'm Mary Meckley and I honor you for |
| 0:25.8 | showing up for yourself today. I know there are so many things you could be doing right now |
| 0:32.2 | yet here you are doing one of the most important things and that is to give yourself a little more peace |
| 0:40.6 | energy and clarity or maybe a lot more this week you are on a journey with the theme being the five |
| 0:53.7 | minute reset. |
| 0:55.8 | You are connecting to your inner joy as you do your five minute reset. |
| 1:04.1 | And these are times throughout your day when you might feel yourself becoming agitated or stressed or maybe |
| 1:12.7 | triggered by something. And when you allow yourself to even do a 30 second or one minute reset, |
| 1:22.4 | you will notice instant results. So I'm sharing with you different ways to do a five-minute reset in each episode this week. |
| 1:34.0 | Today, you're going to be guided to feel more grounded, not just to feel stability or to feel more attuned, but rather to feel grounded |
| 1:50.6 | in a particular way, to feel grounded in joy. |
| 1:56.0 | So I'm going to share a little insight about what this can do for you. |
| 2:01.9 | And also, I'll guide you in your five-minute reset. |
| 2:09.5 | According to research, a consistent practice of joy or gratitude can reduce your levels of the stress hormone cortisol. |
| 2:22.9 | It can lower your blood pressure and even strengthen your immune system by taking five |
| 2:32.1 | minutes to intentionally recall and savor. |
| 2:39.2 | That's the important part. |
| 2:41.2 | It's not only to relax, but it's to feel a particular way. |
| 2:46.1 | This is what we practiced in yesterday's episode. |
| 2:49.2 | This relax and feel. |
| 2:51.2 | We'll be doing it again today where you'll intentionally recall and savor positive experiences of joy. |
... |
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