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In the modern world, it's easy to feel overwhelmed, not by barbarian invasions, but by endless notifications, political noise, and the constant pressure to be "on." Resilience isn't a talent you're born with, or something you buy in a self-help book. What if the antidote to our modern anxiety was perfected two thousand years ago, written on wax tablets and sent across the Roman Empire? This series is your essential training manual for mental resilience, drawn from the deepest well of ancient wisdom: Stoicism. Over the next seven days, you're going to build a mental foundation that can withstand anything. This is your Unbroken Mind, and it's structured around one of the greatest resilience coaches in history: the Roman philosopher and statesman, Lucius Annaeus Seneca. Every single episode is a workshop to make this ancient philosophy immediately actionable today. ALL ABOUT THIS WEEK'S SERIES Welcome to "The Unbroken Mind: A 7-Day Guide to Ancient Strategies for Modern Trauma" This series draws on the timeless wisdom of ancient Greek and Roman philosophy, integrating modern neuroscience, to prepare your mind and heart to face life's inevitable shocks—loss, grief, and uncertainty—not just with courage, but with unshakable clarity. This is day 1 of a 7-day meditation series, "The Unbroken Mind: A 7-Day Guide to Ancient Strategies for Modern Trauma," episodes 3423-3429. YOUR WEEKLY CHALLENGE: "The Acceptance Code" Your mission this week: practice Cognitive Separation, isolating facts from your emotional judgments about them. Whenever you feel stress, pause and list only the neutral facts of the situation (Katalepsis), then discard the "externals" you cannot change. This prepares your Inner Citadel to respond strategically, rather than reactively, to uncertainty and daily irritations. THIS WEEK'S MEDITATION JOURNEY  Day 1:  Inner Citadel Meditation Day 2:  Affirmation: "My peace is governed only by my internal response, not by external events." Day 3:  Kumbhaka (Retention Breath) Day 4:  Dhyana mudra for self-awareness Day 5:  Fifth chakra for inner truth Day 6:  Courage Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Congratulations on reaching Day 7 of creating your own inner authority and calm. When you intentionally slow your breath, relax your posture, or force yourself to smile (a biological signal of safety), you activate the Vagus nerve. This activation sends a massive inhibitory signal to the amygdala and other stress centers, effectively dampening your panic response. ALL ABOUT THIS WEEK'S SERIES Welcome to The Roman Power Code: 7 Days to Inner Authority and Calm. If you've ever felt your energy drain away in a stressful situation, if your hands shake before a presentation, or if you struggle to maintain focus under pressure, this series is for you. We often try to solve problems of confidence and anxiety with our thoughts—we argue with our inner critic, we try to logically reason our way into feeling secure. But the ancient Romans understood a profound truth: Your body is the source of your authority. The Roman Empire was built on more than just discipline; it was built on an embodied presence that they called Gravitas—a personal weight, seriousness, and undeniable importance. This journey is a practical masterclass in self-command. By the end of this series, you won't just feel more confident—you will have a physical, repeatable, and accessible code to embody that confidence whenever you need it. This is day 7 of a 7-day meditation series, The Roman Power Code: 7 Days to Inner Authority and Calm," episodes 3416-3422. YOUR WEEKLY CHALLENGE: Intentional Micro-Posturing Quest: Check your posture, adjust your shoulders, back, relax your jaw, and hold the Gaze of Authority (steady, calm eye contact). This challenge forces you to consciously apply the Roman techniques in low-stakes situations, building the neural pathways for Embodied Power to become automatic. THIS WEEK'S MEDITATION JOURNEY  Day 1:  Dignity Visualization Day 2:  Affirmation: "I command my presence and own my peace." Day 3:  Praetor's Pause Day 4:  Ganesha mudra for overcoming obstacles Day 5:  Seventh Chakra for Interconnectedness Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Day 6 is the synthesis of your entire training, moving your individual power cues into a single, automated reflex called Actio—the unified performance of command. We dive into the science of Myelination and State-Dependent Memory, explaining how layering your Posture, Breath, and Gaze physically hard-wires your brain for effortless calm and focus. Learn how to transition from chaotic input to an unshakeable state in mere seconds, becoming the veteran who maintains formation even when the enemy charges. ALL ABOUT THIS WEEK'S SERIES Welcome to The Roman Power Code: 7 Days to Inner Authority and Calm. If you've ever felt your energy drain away in a stressful situation, if your hands shake before a presentation, or if you struggle to maintain focus under pressure, this series is for you. We often try to solve problems of confidence and anxiety with our thoughts—we argue with our inner critic, we try to logically reason our way into feeling secure. But the ancient Romans understood a profound truth: Your body is the source of your authority. The Roman Empire was built on more than just discipline; it was built on an embodied presence that they called Gravitas—a personal weight, seriousness, and undeniable importance. This journey is a practical masterclass in self-command. By the end of this series, you won't just feel more confident—you will have a physical, repeatable, and accessible code to embody that confidence whenever you need it. This is day 6 of a 7-day meditation series, The Roman Power Code: 7 Days to Inner Authority and Calm," episodes 3416-3422. YOUR WEEKLY CHALLENGE: Intentional Micro-Posturing Quest: Check your posture, adjust your shoulders, back, relax your jaw, and hold the Gaze of Authority (steady, calm eye contact). This challenge forces you to consciously apply the Roman techniques in low-stakes situations, building the neural pathways for Embodied Power to become automatic. THIS WEEK'S MEDITATION JOURNEY  Day 1:  Dignity Visualization Day 2:  Affirmation: "I command my presence and own my peace." Day 3:  Praetor's Pause Day 4:  Ganesha mudra for overcoming obstacles Day 5:  Seventh Chakra for Interconnectedness Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Day 6 is the synthesis of your entire training, moving your individual power cues into a single, automated reflex called Actio—the unified performance of command. We dive into the science of Myelination and State-Dependent Memory, explaining how layering your Posture, Breath, and Gaze physically hard-wires your brain for effortless calm and focus. Learn how to transition from chaotic input to an unshakeable state in mere seconds, becoming the veteran who maintains formation even when the enemy charges. ALL ABOUT THIS WEEK'S SERIES Welcome to The Roman Power Code: 7 Days to Inner Authority and Calm. If you've ever felt your energy drain away in a stressful situation, if your hands shake before a presentation, or if you struggle to maintain focus under pressure, this series is for you. We often try to solve problems of confidence and anxiety with our thoughts—we argue with our inner critic, we try to logically reason our way into feeling secure. But the ancient Romans understood a profound truth: Your body is the source of your authority. The Roman Empire was built on more than just discipline; it was built on an embodied presence that they called Gravitas—a personal weight, seriousness, and undeniable importance. This journey is a practical masterclass in self-command. By the end of this series, you won't just feel more confident—you will have a physical, repeatable, and accessible code to embody that confidence whenever you need it. This is day 6 of a 7-day meditation series, The Roman Power Code: 7 Days to Inner Authority and Calm," episodes 3416-3422. YOUR WEEKLY CHALLENGE: Intentional Micro-Posturing Quest: Check your posture, adjust your shoulders, back, relax your jaw, and hold the Gaze of Authority (steady, calm eye contact). This challenge forces you to consciously apply the Roman techniques in low-stakes situations, building the neural pathways for Embodied Power to become automatic. THIS WEEK'S MEDITATION JOURNEY  Day 1:  Dignity Visualization Day 2:  Affirmation: "I command my presence and own my peace." Day 3:  Praetor's Pause Day 4:  Ganesha mudra for overcoming obstacles Day 5:  Seventh Chakra for Interconnectedness Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Day 5 unlocks the secret to immediate inner calm by mastering your Vultus, or facial expression, the single fastest way your body betrays anxiety. Discover the neurological power of the Facial Feedback Hypothesis—how consciously relaxing your jaw and brow sends a "Stand Down" signal directly to your brain's fear center. Learn the Face Reset drill, inspired by the unwavering countenance of Emperor Marcus Aurelius, to instantly lower cortisol and embody unshakeable command under pressure. ALL ABOUT THIS WEEK'S SERIES Welcome to The Roman Power Code: 7 Days to Inner Authority and Calm. If you've ever felt your energy drain away in a stressful situation, if your hands shake before a presentation, or if you struggle to maintain focus under pressure, this series is for you. We often try to solve problems of confidence and anxiety with our thoughts—we argue with our inner critic, we try to logically reason our way into feeling secure. But the ancient Romans understood a profound truth: Your body is the source of your authority. The Roman Empire was built on more than just discipline; it was built on an embodied presence that they called Gravitas—a personal weight, seriousness, and undeniable importance. This journey is a practical masterclass in self-command. By the end of this series, you won't just feel more confident—you will have a physical, repeatable, and accessible code to embody that confidence whenever you need it. This is day 5 of a 7-day meditation series, The Roman Power Code: 7 Days to Inner Authority and Calm," episodes 3416-3422. YOUR WEEKLY CHALLENGE: Intentional Micro-Posturing Quest: Check your posture, adjust your shoulders, back, relax your jaw, and hold the Gaze of Authority (steady, calm eye contact). This challenge forces you to consciously apply the Roman techniques in low-stakes situations, building the neural pathways for Embodied Power to become automatic. THIS WEEK'S MEDITATION JOURNEY  Day 1:  Dignity Visualization Day 2:  Affirmation: "I command my presence and own my peace." Day 3:  Praetor's Pause Day 4:  Ganesha mudra for overcoming obstacles Day 5:  Seventh Chakra for Interconnectedness Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Discover why uncontrolled hand movements instantly betray your anxiety and compromise your authority. We explore the codified Roman rhetoric of gestures, revealing how intentional stillness sends a powerful signal of clarity and calm to both your audience and your own nervous system. Finally, we integrate the story of Stoic philosopher Epictetus, who used unwavering hand control as his shield against external turmoil and a testament to his ultimate inner freedom. ALL ABOUT THIS WEEK'S SERIES Welcome to The Roman Power Code: 7 Days to Inner Authority and Calm. If you've ever felt your energy drain away in a stressful situation, if your hands shake before a presentation, or if you struggle to maintain focus under pressure, this series is for you. We often try to solve problems of confidence and anxiety with our thoughts—we argue with our inner critic, we try to logically reason our way into feeling secure. But the ancient Romans understood a profound truth: Your body is the source of your authority. The Roman Empire was built on more than just discipline; it was built on an embodied presence that they called Gravitas—a personal weight, seriousness, and undeniable importance. This journey is a practical masterclass in self-command. By the end of this series, you won't just feel more confident—you will have a physical, repeatable, and accessible code to embody that confidence whenever you need it. This is day 4 of a 7-day meditation series, The Roman Power Code: 7 Days to Inner Authority and Calm," episodes 3416-3422. YOUR WEEKLY CHALLENGE: Intentional Micro-Posturing Quest: Check your posture, adjust your shoulders, back, relax your jaw, and hold the Gaze of Authority (steady, calm eye contact). This challenge forces you to consciously apply the Roman techniques in low-stakes situations, building the neural pathways for Embodied Power to become automatic. THIS WEEK'S MEDITATION JOURNEY  Day 1:  Dignity Visualization Day 2:  Affirmation: "I command my presence and own my peace." Day 3:  Praetor's Pause Day 4:  Ganesha mudra for overcoming obstacles Day 5:  Seventh Chakra for Interconnectedness Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Send us a textIn this engaging conversation, Thomas' guest shares his journey of self-discovery, the influence of mentors, and the importance of embracing discomfort in personal growth. He discusses the complexities of cultural expectations, the art of Jiu-Jitsu, and the significance of teaching and learning dynamics.Here is The RŌL Radio with a black belt in Tae Kwon Do,Hapkido, and BJJ, an entrepreneur, and co-author of Lessons From The Mat, Benjamin Chen.www.rolacademy.tv 30% discount with ROLRADIO code at checkout. Over 1600 videos for your Jiu-Jitsu journey.FREE Access to ROL TV - https://rolacademy.tv/yt/269-the-rol-radiohttp://www.therolradio.comhttps://www.instagram.com/therolradiohttps://www.facebook.com/therolradio/https://www.instagram.com/benjaminchen88/?hl=enhttps://www.fromthemat.academy/https://www.amazon.com/Lessons-Mat-Martial-Principles-Business/dp/B0FM6SKS16Episode Highlights:3:11 Major Life Choices15:39 Lost In the Expectations of Others20:26 Perspectives on Teaching and Learning30:13 Discomfort and Growth39:48 Seeking More47:59 Embracing Discomfort with Consistancy54:30 The Truth Is Scary1:03:57 Efficancy Is the Key1:17:36 Sharing Wiisdom Through Writing1:20:33 Finding Your True SelfSupport the show

In ancient Roman times, the voice was considered a weapon. A high-pitched or rushed voice signaled panic; a slow, deep, modulated voice signaled confidence and control. The goal wasn't volume, but resonance, achieved through deep abdominal breathing. Modern Science shares the discovery of Vagus Nerve Toning. Deep, slow breathing—especially extending the exhale—and vocalizing at a lower pitch stimulates the Vagus Nerve, directly lowering heart rate and increasing Heart Rate Variability (HRV). This physiological change instantly shifts you into a state of relaxed control. ALL ABOUT THIS WEEK'S SERIES Welcome to The Roman Power Code: 7 Days to Inner Authority and Calm. If you've ever felt your energy drain away in a stressful situation, if your hands shake before a presentation, or if you struggle to maintain focus under pressure, this series is for you. We often try to solve problems of confidence and anxiety with our thoughts—we argue with our inner critic, we try to logically reason our way into feeling secure. But the ancient Romans understood a profound truth: Your body is the source of your authority. The Roman Empire was built on more than just discipline; it was built on an embodied presence that they called Gravitas—a personal weight, seriousness, and undeniable importance. This journey is a practical masterclass in self-command. By the end of this series, you won't just feel more confident—you will have a physical, repeatable, and accessible code to embody that confidence whenever you need it. This is day 3 of a 7-day meditation series, The Roman Power Code: 7 Days to Inner Authority and Calm," episodes 3416-3422. YOUR WEEKLY CHALLENGE: Intentional Micro-Posturing Quest: Check your posture, adjust your shoulders, back, relax your jaw, and hold the Gaze of Authority (steady, calm eye contact). This challenge forces you to consciously apply the Roman techniques in low-stakes situations, building the neural pathways for Embodied Power to become automatic. THIS WEEK'S MEDITATION JOURNEY  Day 1:  Dignity Visualization Day 2:  Affirmation: "I command my presence and own my peace." Day 3:  Praetor's Pause Day 4:  Ganesha mudra for overcoming obstacles Day 5:  Seventh Chakra for Interconnectedness Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Today you explore the Roman concept of Oculi, or the Gaze of Authority, which they believed was the truest signal of constantia—unwavering stability and resolve. We explore the modern science behind why a steady gaze calms your nervous system. You'll learn the 70/30 Rule and the Focal Point Drill, giving you a simple, repeatable physical technique to anchor your vision and claim your presence under pressure. ALL ABOUT THIS WEEK'S SERIES Welcome to The Roman Power Code: 7 Days to Inner Authority and Calm. If you've ever felt your energy drain away in a stressful situation, if your hands shake before a presentation, or if you struggle to maintain focus under pressure, this series is for you. We often try to solve problems of confidence and anxiety with our thoughts—we argue with our inner critic, we try to logically reason our way into feeling secure. But the ancient Romans understood a profound truth: Your body is the source of your authority. The Roman Empire was built on more than just discipline; it was built on an embodied presence that they called Gravitas—a personal weight, seriousness, and undeniable importance. This journey is a practical masterclass in self-command. By the end of this series, you won't just feel more confident—you will have a physical, repeatable, and accessible code to embody that confidence whenever you need it. This is day 1 of a 7-day meditation series, The Roman Power Code: 7 Days to Inner Authority and Calm," episodes 3416-3422. YOUR WEEKLY CHALLENGE: Intentional Micro-Posturing Quest: Check your posture, adjust your shoulders, back, relax your jaw, and hold the Gaze of Authority (steady, calm eye contact). This challenge forces you to consciously apply the Roman techniques in low-stakes situations, building the neural pathways for Embodied Power to become automatic. THIS WEEK'S MEDITATION JOURNEY  Day 1:  Dignity Visualization Day 2:  Affirmation: "I command my presence and own my peace." Day 3:  Praetor's Pause Day 4:  Ganesha mudra for overcoming obstacles Day 5:  Seventh Chakra for Interconnectedness Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Welcome back to The Roman Power Code: 7 Days to Inner Authority and Calm. If you've ever felt your energy drain away in a stressful situation, if your hands shake before a presentation, or if you struggle to maintain focus under pressure, this series is for you. We often try to solve problems of confidence and anxiety with our thoughts—we argue with our inner critic, we try to logically reason our way into feeling secure. But the ancient Romans understood a profound truth: Your body is the source of your authority. The Roman Empire was built on more than just discipline; it was built on an embodied presence that they called Gravitas—a personal weight, seriousness, and undeniable importance. This journey is a practical masterclass in self-command. By the end of this series, you won't just feel more confident—you will have a physical, repeatable, and accessible code to embody that confidence whenever you need it. This is day 1 of a 7-day meditation series, The Roman Power Code: 7 Days to Inner Authority and Calm," episodes 3416-3422. YOUR WEEKLY CHALLENGE: Intentional Micro-Posturing Quest: Check your posture, adjust your shoulders, back, relax your jaw, and hold the Gaze of Authority (steady, calm eye contact). This challenge forces you to consciously apply the Roman techniques in low-stakes situations, building the neural pathways for Embodied Power to become automatic. THIS WEEK'S MEDITATION JOURNEY  Day 1:  Dignity Visualization Day 2:  Affirmation: "I command my presence and own my peace." Day 3:  Praetor's Pause Day 4:  Ganesha mudra for overcoming obstacles Day 5:  Seventh Chakra for Interconnectedness Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Congratulations, you've reached the final day of your detox! Today, we solidify your gains with the Focus Architect Review. The challenge now isn't focus, but sustainability. We'll review the tangible shifts in your attention and create a final Long-Term Focus Blueprint. This practice locks in your new capacity for superior performance, ensuring that your mastery over the Dopamine Cycle remains your greatest, most enduring personal advantage. This is day 7 of a 7-day meditation series, "Rewiring Your Attention Span for Laser Focus & Deep Work," episodes 3409-3419. YOUR WEEKLY CHALLENGE: The 10-minute Friction Fighter When the craving hits, do not touch the device. Immediately perform The Neural Navigator Breath and assume the Hakini Mudra for 60 seconds. Set a mental or physical timer for 10 minutes. This challenge uses behavioral conditioning to increase your brain's craving tolerance. By intentionally delaying the dopamine hit, you weaken the immediate reward circuit, making high-value, sustained tasks (like Deep Work) feel less effortful and more naturally rewarding over time. THIS WEEK'S MEDITATION JOURNEY  Welcome to Dopamine Detox: Rewiring Your Attention Span for Laser Focus & Deep Work! If you feel like your attention is constantly being held hostage—pulled between notifications, endless tabs, and the relentless urge to scroll—you are not alone. In our hyper-stimulated world, distraction isn't a moral failing; it's a chemical problem. Your brain has been systematically trained by technology to seek out the tiny, instant gratification hits of dopamine that low-value tasks provide. This constant craving leaves you exhausted, scattered, and stuck in the restless loop of the Default Mode Network (DMN), making true, high-quality concentration feel impossible. This week, we are fighting fire with Neuroplasticity. This 7-day series isn't just about trying harder; it's about giving your brain a complete reboot. We will introduce targeted, science-backed meditation tools that strategically decrease your brain's dependence on instant hits and build the myelin sheaths required for Deep Work. By the end of this journey, you will have moved from reacting to distraction to proactively commanding your focus. You will build an unbreakable internal system that allows you to bypass analysis paralysis, overcome the resistance of starting difficult tasks, and enter the elusive Flow State on demand. Get ready to transform your attention span from a liability into your most powerful competitive advantage. Day 1:  Release Fear Visualization Day 2:  Affirmation: "I am present, focused, and my attention is my superpower." Day 3:  Neural Navigator Breath Day 4:  Hakini mudra for focus Day 5:  Third Chakra for Clarity Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

This is the most critical day: Flow State Ignition. You've built four powerful individual tools, and now we are chaining them together into one seamless sequence. By layering the Mudra, Breath, Affirmation, and Chakra focus, you dramatically accelerate the myelination of your focus pathways. This integration process ensures that the shift from fragmented attention to a state of Deep Work becomes an effortless, automatic reflex that you can trigger on demand. This is day 6 of a 7-day meditation series, "Rewiring Your Attention Span for Laser Focus & Deep Work," episodes 3409-3419. YOUR WEEKLY CHALLENGE: The 10-minute Friction Fighter When the craving hits, do not touch the device. Immediately perform The Neural Navigator Breath and assume the Hakini Mudra for 60 seconds. Set a mental or physical timer for 10 minutes. This challenge uses behavioral conditioning to increase your brain's craving tolerance. By intentionally delaying the dopamine hit, you weaken the immediate reward circuit, making high-value, sustained tasks (like Deep Work) feel less effortful and more naturally rewarding over time. THIS WEEK'S MEDITATION JOURNEY  Welcome to Dopamine Detox: Rewiring Your Attention Span for Laser Focus & Deep Work! If you feel like your attention is constantly being held hostage—pulled between notifications, endless tabs, and the relentless urge to scroll—you are not alone. In our hyper-stimulated world, distraction isn't a moral failing; it's a chemical problem. Your brain has been systematically trained by technology to seek out the tiny, instant gratification hits of dopamine that low-value tasks provide. This constant craving leaves you exhausted, scattered, and stuck in the restless loop of the Default Mode Network (DMN), making true, high-quality concentration feel impossible. This week, we are fighting fire with Neuroplasticity. This 7-day series isn't just about trying harder; it's about giving your brain a complete reboot. We will introduce targeted, science-backed meditation tools that strategically decrease your brain's dependence on instant hits and build the myelin sheaths required for Deep Work. By the end of this journey, you will have moved from reacting to distraction to proactively commanding your focus. You will build an unbreakable internal system that allows you to bypass analysis paralysis, overcome the resistance of starting difficult tasks, and enter the elusive Flow State on demand. Get ready to transform your attention span from a liability into your most powerful competitive advantage. Day 1:  Release Fear Visualization Day 2:  Affirmation: "I am present, focused, and my attention is my superpower." Day 3:  Neural Navigator Breath Day 4:  Hakini mudra for focus Day 5:  Third Chakra for Clarity Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Today, we stop relying on fleeting motivation and tap into the core of willpower. Distraction is often simply the path of least resistance, requiring significant energy to overcome. Our energetic focus on the Manipura Chakra (Solar Plexus) cultivates a strong, steady inner fire. This is the source of self-discipline, giving you the internal strength required to push through the initial discomfort of high-value work and make your commitment to focus truly non-negotiable. This is day 5 of a 7-day meditation series, "Rewiring Your Attention Span for Laser Focus & Deep Work," episodes 3409-3419. YOUR WEEKLY CHALLENGE: The 10-minute Friction Fighter When the craving hits, do not touch the device. Immediately perform The Neural Navigator Breath and assume the Hakini Mudra for 60 seconds. Set a mental or physical timer for 10 minutes. This challenge uses behavioral conditioning to increase your brain's craving tolerance. By intentionally delaying the dopamine hit, you weaken the immediate reward circuit, making high-value, sustained tasks (like Deep Work) feel less effortful and more naturally rewarding over time. THIS WEEK'S MEDITATION JOURNEY  Welcome to Dopamine Detox: Rewiring Your Attention Span for Laser Focus & Deep Work! If you feel like your attention is constantly being held hostage—pulled between notifications, endless tabs, and the relentless urge to scroll—you are not alone. In our hyper-stimulated world, distraction isn't a moral failing; it's a chemical problem. Your brain has been systematically trained by technology to seek out the tiny, instant gratification hits of dopamine that low-value tasks provide. This constant craving leaves you exhausted, scattered, and stuck in the restless loop of the Default Mode Network (DMN), making true, high-quality concentration feel impossible. This week, we are fighting fire with Neuroplasticity. This 7-day series isn't just about trying harder; it's about giving your brain a complete reboot. We will introduce targeted, science-backed meditation tools that strategically decrease your brain's dependence on instant hits and build the myelin sheaths required for Deep Work. By the end of this journey, you will have moved from reacting to distraction to proactively commanding your focus. You will build an unbreakable internal system that allows you to bypass analysis paralysis, overcome the resistance of starting difficult tasks, and enter the elusive Flow State on demand. Get ready to transform your attention span from a liability into your most powerful competitive advantage. Day 1:  Release Fear Visualization Day 2:  Affirmation: "I am present, focused, and my attention is my superpower." Day 3:  Neural Navigator Breath Day 4:  Hakini mudra for focus Day 5:  Third Chakra for Clarity Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

In this episode of the Astrology Witch Podcast, I deep dive on something I don't think astrologers talk about enough which is the zodiacal axes. Respectively, the zodiacal axes are Aries-Libra, Taurus-Scorpio, Gemini-Sagittarius, Cancer-Capricorn, Leo-Aquaius, and Virgo-Pisces and today we are diving deep into the energies at play within the Gemini-Sagittarius axis. Understanding each of these zodiacal axes will give you a greater understanding of astrology because you will begin to make sense of both the levy-pully system of energies within natal charts and why certain aspects, especially oppositions, and placements, especially when in opposing signs, play out the way that they do, either in transit or birth charts. Follow me on TikTok @astrologywitchpodcastCheck out my digital products here --> ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.patreon.com/astrologywitchpodcast/shop⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Enjoying the podcast? Sign up for more astrology goodness, alerts every time a new episode is released PLUS get FREE Access to the Lots of Fate, Fortune + Love Workshop when you sign up:  https://skilled-pioneer-3572.kit.com/9c5b93f848Join AWP Patreon: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.patreon.com/astrologywitchpodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠IG: @astrologywitchpodcastFB: Astrology Witch PodcastFB Group: Astrology WitchesX : @AstroWPodcast

On Day 4, we create an automatic, zero-friction anchor for focus. The moment you feel the urge to procrastinate, you need an instant counter-move. By integrating the Hakini Mudra—the Gesture of Concentration—you give your body a simple, non-verbal command to 'Lock in.' This physical cue significantly shortens the transition time from a distracted state to a powerful Deep Work block, making attention a predictable reflex. This is day 4 of a 7-day meditation series, "Rewiring Your Attention Span for Laser Focus & Deep Work," episodes 3409-3419. YOUR WEEKLY CHALLENGE: The 10-minute Friction Fighter When the craving hits, do not touch the device. Immediately perform The Neural Navigator Breath and assume the Hakini Mudra for 60 seconds. Set a mental or physical timer for 10 minutes. This challenge uses behavioral conditioning to increase your brain's craving tolerance. By intentionally delaying the dopamine hit, you weaken the immediate reward circuit, making high-value, sustained tasks (like Deep Work) feel less effortful and more naturally rewarding over time. THIS WEEK'S MEDITATION JOURNEY  Welcome to Dopamine Detox: Rewiring Your Attention Span for Laser Focus & Deep Work! If you feel like your attention is constantly being held hostage—pulled between notifications, endless tabs, and the relentless urge to scroll—you are not alone. In our hyper-stimulated world, distraction isn't a moral failing; it's a chemical problem. Your brain has been systematically trained by technology to seek out the tiny, instant gratification hits of dopamine that low-value tasks provide. This constant craving leaves you exhausted, scattered, and stuck in the restless loop of the Default Mode Network (DMN), making true, high-quality concentration feel impossible. This week, we are fighting fire with Neuroplasticity. This 7-day series isn't just about trying harder; it's about giving your brain a complete reboot. We will introduce targeted, science-backed meditation tools that strategically decrease your brain's dependence on instant hits and build the myelin sheaths required for Deep Work. By the end of this journey, you will have moved from reacting to distraction to proactively commanding your focus. You will build an unbreakable internal system that allows you to bypass analysis paralysis, overcome the resistance of starting difficult tasks, and enter the elusive Flow State on demand. Get ready to transform your attention span from a liability into your most powerful competitive advantage. Day 1:  Release Fear Visualization Day 2:  Affirmation: "I am present, focused, and my attention is my superpower." Day 3:  Neural Navigator Breath Day 4:  Hakini mudra for focus Day 5:  Third Chakra for Clarity Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Send us a textIn this conversation, Thomas' guest reflects on his journey through the world of Jiu Jitsu and MMA, discussing the challenges and triumphs he has faced over the years. He emphasizes the importance of resilience, the mindset of never giving up, and the drive to create opportunities for others in the Jiu Jitsu community. He shares insights on his transition from fighting to teaching, the significance of empathy in competition, and his vision for the future of Jiu Jitsu, including the creation of an invitational event that aims to elevate the sport and support athletes at all levels.Here is The RŌL Radio with former MMA Contender/Top 10 Bantamweight and Featherweight.  5th degree BB under Pedro Sauer, Owner of Team Curran and founder of all new Jeff Curran Invitational.www.rolacademy.tv 30% discount with ROLRADIO code at checkout. Over 1600 videos for your Jiu-Jitsu journey.FREE Access to ROL TV - https://rolacademy.tv/yt/269-the-rol-radiohttp://www.therolradio.comhttps://www.instagram.com/therolradiohttps://www.facebook.com/therolradio/https://www.instagram.com/bigfrogbjj/https://www.instagram.com/jeffcurraninvitational/https://teamcurran.com/https://jcinvitational.com/?https://bjjretreats.com/?Episode Highlights:2:22 Reflecting on Life Since Episode4:37 Resilience in Business and Overcoming Challenges8:57 Missing the MMA World14:15 Transfer of Energy22:00 Lessons from Fighting and Accepting Failure29:24 Switching Focus from MMA to Jiu-Jitsu40:38 Reasons for Creating a New Event49:54 Highlighting New Talent and Elevating the Sport1:04:03 Jeff's Long Term GoalsSupport the show

Welcome to the first of our physical reset tools. Your constant exposure to notifications leaves your nervous system fragmented and erratic. Today, we deploy The Neural Navigator Breath—a calming, rhythmic technique (Nadi Shodhana) scientifically proven to balance the left and right hemispheres of the brain. This practice is your fast-pass out of the agitated Default Mode Network (DMN), stabilizing your attention and preparing your mind for immediate, high-quality concentration." This is day 3 of a 7-day meditation series, "Rewiring Your Attention Span for Laser Focus & Deep Work," episodes 3409-3419. YOUR WEEKLY CHALLENGE: The 10-minute Friction Fighter When the craving hits, do not touch the device. Immediately perform The Neural Navigator Breath and assume the Hakini Mudra for 60 seconds. Set a mental or physical timer for 10 minutes. This challenge uses behavioral conditioning to increase your brain's craving tolerance. By intentionally delaying the dopamine hit, you weaken the immediate reward circuit, making high-value, sustained tasks (like Deep Work) feel less effortful and more naturally rewarding over time. THIS WEEK'S MEDITATION JOURNEY  Welcome to Dopamine Detox: Rewiring Your Attention Span for Laser Focus & Deep Work! If you feel like your attention is constantly being held hostage—pulled between notifications, endless tabs, and the relentless urge to scroll—you are not alone. In our hyper-stimulated world, distraction isn't a moral failing; it's a chemical problem. Your brain has been systematically trained by technology to seek out the tiny, instant gratification hits of dopamine that low-value tasks provide. This constant craving leaves you exhausted, scattered, and stuck in the restless loop of the Default Mode Network (DMN), making true, high-quality concentration feel impossible. This week, we are fighting fire with Neuroplasticity. This 7-day series isn't just about trying harder; it's about giving your brain a complete reboot. We will introduce targeted, science-backed meditation tools that strategically decrease your brain's dependence on instant hits and build the myelin sheaths required for Deep Work. By the end of this journey, you will have moved from reacting to distraction to proactively commanding your focus. You will build an unbreakable internal system that allows you to bypass analysis paralysis, overcome the resistance of starting difficult tasks, and enter the elusive Flow State on demand. Get ready to transform your attention span from a liability into your most powerful competitive advantage. Day 1:  Release Fear Visualization Day 2:  Affirmation: "I am present, focused, and my attention is my superpower." Day 3:  Neural Navigator Breath Day 4:  Hakini mudra for focus Day 5:  Third Chakra for Clarity Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

On Day 2, we tackle the internal monologue. True, effortless focus begins with identity. If you constantly tell yourself you're easily distracted, your brain works hard to prove you right. Today, we're using the power of affirmation to embed a new self-image into your subconscious. Get ready to release the belief that focus is hard, and anchor into the truth: 'I am present, focused, and my attention is my superpower,' shifting your internal identity away from effort and toward effortless alignment." This is day 2 of a 7-day meditation series, "Rewiring Your Attention Span for Laser Focus & Deep Work," episodes 3409-3419. YOUR WEEKLY CHALLENGE: The 10-minute Friction Fighter When the craving hits, do not touch the device. Immediately perform The Neural Navigator Breath and assume the Hakini Mudra for 60 seconds. Set a mental or physical timer for 10 minutes. this challenge uses behavioral conditioning to increase your brain's craving tolerance. By intentionally delaying the dopamine hit, you weaken the immediate reward circuit, making high-value, sustained tasks (like Deep Work) feel less effortful and more naturally rewarding over time. THIS WEEK'S MEDITATION JOURNEY  Welcome to Dopamine Detox: Rewiring Your Attention Span for Laser Focus & Deep Work! If you feel like your attention is constantly being held hostage—pulled between notifications, endless tabs, and the relentless urge to scroll—you are not alone. In our hyper-stimulated world, distraction isn't a moral failing; it's a chemical problem. Your brain has been systematically trained by technology to seek out the tiny, instant gratification hits of dopamine that low-value tasks provide. This constant craving leaves you exhausted, scattered, and stuck in the restless loop of the Default Mode Network (DMN), making true, high-quality concentration feel impossible. This week, we are fighting fire with Neuroplasticity. This 7-day series isn't just about trying harder; it's about giving your brain a complete reboot. We will introduce targeted, science-backed meditation tools that strategically decrease your brain's dependence on instant hits and build the myelin sheaths required for Deep Work. By the end of this journey, you will have moved from reacting to distraction to proactively commanding your focus. You will build an unbreakable internal system that allows you to bypass analysis paralysis, overcome the resistance of starting difficult tasks, and enter the elusive Flow State on demand. Get ready to transform your attention span from a liability into your most powerful competitive advantage. Day 1:  Release Fear Visualization Day 2:  Affirmation: "I am present, focused, and my attention is my superpower." Day 3:  Neural Navigator Breath Day 4:  Hakini mudra for focus Day 5:  Third Chakra for Clarity Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Today, we use powerful visualization techniques to bypass the limitations of your current attention span. You will mentally map the feeling of laser focus, activating the same neurological pathways that fire during successful deep work. This practice immediately begins the rewiring process by showing your brain what consistent attention feels like. This is day 1 of a 7-day meditation series, "Rewiring Your Attention Span for Laser Focus & Deep Work," episodes 3409-3419. YOUR WEEKLY CHALLENGE: The 10-minute Friction Fighter When the craving hits, do not touch the device. Immediately perform The Neural Navigator Breath and assume the Hakini Mudra for 60 seconds. Set a mental or physical timer for 10 minutes. this challenge uses behavioral conditioning to increase your brain's craving tolerance. By intentionally delaying the dopamine hit, you weaken the immediate reward circuit, making high-value, sustained tasks (like Deep Work) feel less effortful and more naturally rewarding over time. THIS WEEK'S MEDITATION JOURNEY  Welcome to Dopamine Detox: Rewiring Your Attention Span for Laser Focus & Deep Work! If you feel like your attention is constantly being held hostage—pulled between notifications, endless tabs, and the relentless urge to scroll—you are not alone. In our hyper-stimulated world, distraction isn't a moral failing; it's a chemical problem. Your brain has been systematically trained by technology to seek out the tiny, instant gratification hits of dopamine that low-value tasks provide. This constant craving leaves you exhausted, scattered, and stuck in the restless loop of the Default Mode Network (DMN), making true, high-quality concentration feel impossible. This week, we are fighting fire with Neuroplasticity. This 7-day series isn't just about trying harder; it's about giving your brain a complete reboot. We will introduce targeted, science-backed meditation tools that strategically decrease your brain's dependence on instant hits and build the myelin sheaths required for Deep Work. By the end of this journey, you will have moved from reacting to distraction to proactively commanding your focus. You will build an unbreakable internal system that allows you to bypass analysis paralysis, overcome the resistance of starting difficult tasks, and enter the elusive Flow State on demand. Get ready to transform your attention span from a liability into your most powerful competitive advantage. Day 1:  Release Fear Visualization Day 2:  Affirmation: "I am present, focused, and my attention is my superpower." Day 3:  Neural Navigator Breath Day 4:  Hakini mudra for focus Day 5:  Third Chakra for Clarity Day 6:  Mental Focus Flow meditation, combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Uncertainty thrives on mental clutter and panic frequency. Today, we activate the Shunya Mudra, or the Gesture of Space, which physically helps us clear that internal noise and create the necessary stillness to confidently embrace the unknown. This is day 4 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.. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:  Release Fear Visualization Day 2:  Affirmation: "I open myself to a new journey." Day 3:  Fear Release Breath Day 4:  Shunya mudra for certainty Day 5:  Second Chakra to remain open to opportunities Day 6:  Releasing Fear Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

As we come to the end of this week's exploration, this final meditation invites us to pause and look back on the path we've walked — the insights uncovered, the moments of stillness, and the courage it took to sit with what is often most difficult: fear and uncertainty. Throughout the week, we've learned to meet these emotions not as enemies, but as messengers — guiding us toward greater awareness, resilience, and trust in life's unfolding. Each practice has helped us build a foundation: grounding in the body, calming the mind, opening the heart, and reconnecting with our inner strength. Today's meditation is a space of integration — a gentle review of how these practices have touched us, shifted us, or simply reminded us of what's already within. It's an opportunity to honor your own effort, to acknowledge the growth that may be quiet but steady, and to recognize that the tools you've developed are always available, even when uncertainty returns. As we begin, allow yourself to settle with a sense of gratitude — for the journey, for the lessons, and for your willingness to face fear with awareness and compassion. This is day 7 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.. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:  Release Fear Visualization Day 2:  Affirmation: "I open myself to a new journey." Day 3:  Fear Release Breath Day 4:  Shunya mudra for certainty Day 5:  Second Chakra to remain open to opportunities Day 6:  Releasing Fear Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

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.. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:  Release Fear Visualization Day 2:  Affirmation: "I open myself to a new journey." Day 3:  Fear Release Breath Day 4:  Shunya mudra for certainty Day 5:  Second Chakra to remain open to opportunities Day 6:  Releasing Fear Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Today, we confront the core emotional driver behind uncertainty—fear—by intentionally shifting our internal dialogue. Get ready to release the tension of the unknown as we anchor into the powerful truth: "I am safe and secure in the present moment, and I have the power to handle what comes next." This is day 2 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.. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:  Release Fear Visualization Day 2:  Affirmation: "I open myself to a new journey." Day 3:  Fear Release Breath Day 4:  Shunya mudra for certainty Day 5:  Second Chakra to remain open to opportunities Day 6:  Releasing Fear Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

① China expands visa-free access, how will it reshape international travel and trade ties? (00:45) ② China delays Shenzhou-20's return after suspected space debris impact. What to know about the mission? (15:12) ③ Peruvian Trade Official: Peru's Growing Exports and China's Technology Are Creating a New Model of Global South Partnership. (25:54) ④ Breathing easier: How China's clean-air drive opens doors for global innovators. (35:43) ⑤ EU may expand by 2030, but blocks Ukraine over corruption concerns. (43:57)

Send us a textIn this conversation, Thomas' guest shares his journey as a competitor in Jiu-Jitsu, discussing his passion for travel and competition, the importance of preparation, and the evolution of the sport. He emphasizes that age is not a barrier in Jiu-Jitsu. He reflects on the camaraderie built during training and the mental toughness required to succeed. He also discusses the dynamics of competition within his family, the importance of fun in Jiu-Jitsu, and the pressures that come with ranking systems. He also reflects on the balance between seriousness and enjoyment in training.Here is The RŌL Radio with the head of New Breed Training Center, which will be celebrating their 21st year of operation this month, who's competetion team has won 10 of the past 11 Chicago Opens, a 4x Pans Masters IBJJF champion, and a NoGi Masters IBJJF Champion, Mark Vives.www.rolacademy.tv 30% discount with ROLRADIO code at checkout. Over 1500 videos for your Jiu-Jitsu journey.FREE Access to ROL TV - https://rolacademy.tv/yt/269-the-rol-radiohttp://www.therolradio.comhttps://www.instagram.com/therolradiohttps://www.facebook.com/therolradio/https://www.instagram.com/mvivesbjj/?hl=enhttps://www.instagram.com/newbreedtrainingcenter/?hl=enhttps://newbreedtrainingcenter.com/Episodes Highlights:3:19 Passion for Travel and Competetion7:44 Perspectives on OGs14:01 How the Process of How Competetion Changes26:02 The Growth and Changes within Jiu-Jitsu38:49 Enjoying the Preparation and Grind50:41 Pressure and Expectations in Competetion1:06:11 If Your Not Having Fun Don't Do It1:09:13 Double Edged Sword of Promotions and Ranks1:34:31 The Importance of FunSupport the show

Every artist dreams of being independent, but few talk about the price tag. LaRussell gets brutally honest about what it actually takes to stay indie: the money, the marketing, the mindset. In this episode, LaRussell breaks down how he funds his career, the ROI of spending $30K on a single release, content systems to reach 80M people monthly, and much more. This episode is for every artist who's ever wondered: am I really built for the indie lifestyle?FREE ACCESS to "100 VIRAL CONTENT IDEAS FOR MUSICIANS": https://forms.gle/zGWuUrLA8mBfqz7F8GET 30% OFF DISTROKID: http://distrokid.com/vip/onemoretimeJOIN OUR DISCORD: https://discord.gg/rTAYsPcyEYWANNA WORK WITH US? Make us an OFFER! https://forms.gle/tVdon5vyoGAqPjx6AFOLLOW LaRussell:https://www.instagram.com/larussellFOLLOW One More Time:https://www.instagram.com/onemoretimepodhttps://www.tiktok.com/@onemoretimepod

We are constantly faced with the pressure of uncertainty, and that feeling of "what if" is always the root of anxiety and fear, which is why the tools for navigating it are timeless. We're excited to bring back our most requested series, Mastering Uncertainty and Releasing Fear, which is just as powerful and relevant today as it was when we first recorded it. Get ready to build the inner anchors you need to move beyond panic and step into a life of genuine, adaptable confidence, no matter what changes tomorrow brings. This is day 1 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.. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:  Uncertainty Mapping Day 2:  Affirmation: "Happiness is within me." Day 3:  Clear Signal Breath Day 4:  Prana mudra for clarity Day 5:  Third chakra - your second brain Day 6:   Clarity Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Today's final session guides you with a conscious reflection designed to help you observe the tangible shifts in your ability to trust your gut. Become aware of your progress, locking in the lessons learned so you can commit to making this self-sourced wisdom your permanent, non-negotiable masterpiece. WELCOME TO THIS WEEK'S SERIES:  Are you tired of leaving your big decisions to endless spreadsheets and overthinking? This week, we dive into Intuitive Intelligence, the powerful, science-backed way your body makes brilliant choices by listening to your Gut-Brain Axis—the direct highway between your enteric nervous system and your mind. Over seven days, you'll learn to cut through the analytical noise, bypass "analysis paralysis," and confidently trust the internal signals that lead to your best life. This is day 7 of a 7-day meditation series, "Intuitive Intelligence: Hacking Your Gut-Brain Axis for Clarity," episodes 3402-3406. 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.. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Mental Mapping Day 2:  Affirmation: "Happiness is within me." Day 3:  Clear Signal Breath Day 4:  Prana mudra for clarity Day 5:  Third chakra - your second brain Day 6:   Clarity Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Be guided in a multi-sensory anchor, ensuring that access to your deepest wisdom is no longer a search—it is an automatic, repeatable reflex. WELCOME TO THIS WEEK'S SERIES: Are you tired of leaving your big decisions to endless spreadsheets and overthinking? This week, we dive into Intuitive Intelligence, the powerful, science-backed way your body makes brilliant choices by listening to your Gut-Brain Axis—the direct highway between your enteric nervous system and your mind. Over seven days, you'll learn to cut through the analytical noise, bypass "analysis paralysis," and confidently trust the internal signals that lead to your best life. This is day 6 of a 7-day meditation series, "Intuitive Intelligence: Hacking Your Gut-Brain Axis for Clarity," episodes 3402-3406. 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.. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1: Mental Mapping Day 2: Affirmation: "Happiness is within me." Day 3: Clear Signal Breath Day 4: Prana mudra for clarity Day 5: Third chakra - your second brain Day 6: Clarity Flow meditation combining the week's techniques Day 7: Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Today's session uses a Vagus Nerve breathing technique focused on deep, slow exhales to instantly calm your nervous system and reduce the "pit in the stomach" feeling. This practice clears the static on the gut-brain highway, allowing your intuitive signals to be transmitted clearly and immediately. WELCOME TO THIS WEEK'S SERIES: Are you tired of leaving your big decisions to endless spreadsheets and overthinking? This week, we dive into Intuitive Intelligence, the powerful, science-backed way your body makes brilliant choices by listening to your Gut-Brain Axis—the direct highway between your enteric nervous system and your mind. Over seven days, you'll learn to cut through the analytical noise, bypass "analysis paralysis," and confidently trust the internal signals that lead to your best life. This is day 4 of a 7-day meditation series, "Intuitive Intelligence: Hacking Your Gut-Brain Axis for Clarity," episodes 3402-3406. 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.. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1: Mental Mapping Day 2: Affirmation: "Happiness is within me." Day 3: Clear Signal Breath Day 4: Prana mudra for clarity Day 5: Third chakra - your second brain Day 6: Clarity Flow meditation combining the week's techniques Day 7: Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Are you loving it? Send Ash a text! If there's one thing that's quietly changed everything for me, my nervous system, my relationships, my business, it's what I'm sharing in this episode.This part-three conversation wraps up our relaunch mini-series with the simplest, most unexpected reframe that turned my constant striving into something softer, steadier, and so much more peaceful.It's a way of seeing yourself and your life that makes room for ease, curiosity, and joy again. The kind of shift that asks you to see things a little differently.TOPICS & TANGENTS:• Why “being the expert” kept me stressed, tight, and over-strategized• Curiosity vs. threat: the nervous system science behind beginner energy• Re-entering life post-sabbatical and feeling that old buzz again (hi, cortisol)• Rebuilding business rhythms by asking what feels good to try• Marriage and motherhood with fresh eyes, more surprise, presence, and ease• Escaping information overwhelm (goodbye, social media) and returning to what's true• Filtering everything through a beginner's mind to make life easier, not smaller• Where this podcast is headed: the self beneath the successPOINT OF THE STORY:You can't white-knuckle your way into regulation, but I can promise you that the beginner's mind invites safety, play, and possibility, so your system can soften and your life can expand.RELAUNCH GIVEAWAY (10/29 – 10/31):Free Access to The Energy Advantage (Mini - less than 15 minutes!) Training where I reveal the exact framework I used to double my energy, work less frantically, and actually end my days with something left in the tank.Here's how to get instant access:Leave a review for Shamelessly Ambitious on Apple Podcasts or Spotify.Screenshot your review.Upload it using this short form.Once you do, you'll get immediate access to the mini-webinar — From constant exhaustion to overflowing energy: the fastest way high-achieving women can reclaim their capacity in 2025.Rooting for you, your way, always

hinese Infiltration, Visa-Free Access, and Illegal Activity in the Northern Mariana Islands Cleo Paskal John Batchelor speaks with Cleo Paskal about the highly strategic US territory, the Northern Mariana Islands (CNMI), which are being overrun by Chinese nationals. CNMI is the only part of the US where Chinese can arrive without a visa. This access facilitates illegal activities like money laundering, drug trafficking, and human trafficking, with estimates suggesting thousands of illegal residents. 1959

Today's session uses a Vagus Nerve breathing technique focused on deep, slow exhales to instantly calm your nervous system and reduce the "pit in the stomach" feeling. This practice clears the static on the gut-brain highway, allowing your intuitive signals to be transmitted clearly and immediately. WELCOME TO THIS WEEK'S SERIES: Are you tired of leaving your big decisions to endless spreadsheets and overthinking? This week, we dive into Intuitive Intelligence, the powerful, science-backed way your body makes brilliant choices by listening to your Gut-Brain Axis—the direct highway between your enteric nervous system and your mind. Over seven days, you'll learn to cut through the analytical noise, bypass "analysis paralysis," and confidently trust the internal signals that lead to your best life. This is day 4 of a 7-day meditation series, "Intuitive Intelligence: Hacking Your Gut-Brain Axis for Clarity," episodes 3402-3406. 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.. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1: Mental Mapping Day 2: Affirmation: "Happiness is within me." Day 3: Clear Signal Breath Day 4: Prana mudra for clarity Day 5: Third chakra - your second brain Day 6: Clarity Flow meditation combining the week's techniques Day 7: Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Are you loving it? Send Ash a text! Even after I slowed down, healed, lost 40 pounds, and felt like a brand-new human, the old patterns still tiptoed back in. Not the dramatic face-down-on-the-floor kind of burnout, just the sneaky version that makes you pause and say, “Oh, interesting… you again?” It was enough to make me curious.This part-two debrief is me pulling back the curtain on why urgency creeps in even after rest, how cortisol becomes our go-to fuel source, and the small, doable resets that actually change the pattern without blowing up your entire life. Think of it as the gentle, real-life guide to breaking the burnout cycle… and all the tiny daily shifts that we all need.TOPICS & TANGENTS:• When old patterns creep back after rest • Cortisol addiction and why stress starts to feel like energy • How “busy” becomes an identity we get praised for • Childhood wiring: control, chaos, and early responsibility • Relational fawning: regulating everyone but yourself • The urgency we learn young (and why I still watch our mornings) • Tiny resets that help: the 90-second nothing timer, sense grounding, and vagus-nerve hums • Values vs. ideals: hearing your life tell the truth • The Somatic Wealth Framework: Regulate, Reflect, RewirePOINT OF THE STORY:You can't out-sabbatical a nervous system pattern. The shift isn't a life overhaul; it's honest values + tiny, embodied resets repeated today.RELAUNCH GIVEAWAY (10/29 – 10/31): Free Access to The Energy Advantage (Mini - less than 15 minutes!) Training where I reveal the exact framework I used to double my energy, work less frantically, and actually end my days with something left in the tank.Here's how to get instant access:Leave a review for Shamelessly Ambitious on Apple Podcasts or Spotify.Screenshot your review.Upload it using this short form.Once you do, you'll get immediate access to the mini-webinar, From constant exhaustion to overflowing energy: the fastest way high-achieving women can reclaim their capacity in 2025.Rooting for you, your way, always

Send us a textIn this conversation, Thomas' guest shares his incredible journey of nearly 40 years in Jiu-Jitsu, reflecting on the profound impact the martial art has had on his life. He discusses the importance of perseverance, the essence of competition, and the lessons learned from both victories and losses. He emphasizes the significance of Jiu-Jitsu as a lifestyle rather than just a sport, and he expresses his desire to inspire others through his experiences.Here is The RŌL Radio with the author of MY Life In JIu-Jitsu, the owner of Robson Moura Brazilian Jiu-Jitsu, 6th degree black belt, and 8 time world champion Robson Moura.www.rolacademy.tv 30% discount with ROLRADIO code at checkout. Over 1500 videos for your Jiu-Jitsu journey.FREE Access to ROL TV - https://rolacademy.tv/yt/269-the-rol-radiohttp://www.therolradio.comhttps://www.instagram.com/therolradiohttps://www.facebook.com/therolradio/https://robsonmoura.com/https://shop.robsonmoura.com/product-page/my-life-in-jiu-jitsu-bookhttps://www.instagram.com/robinhomoura/Episode Highlights:2:27 Thirty Seven Years on the Mats7:22 Using Jiu-Jitus to Get Through Life13:12 Robson's Early Journey21:54 Training Back in th Day vs Today31:17 Competing No Matter the Obstacles46:17 Learning from Losing55:24 Following In Your Footsteps1:01:37 Robson's Inspiration1:04:10 No End to Jiu-JitsuSupport the show

Today's session uses a Vagus Nerve breathing technique focused on deep, slow exhales to instantly calm your nervous system and reduce the "pit in the stomach" feeling. This practice clears the static on the gut-brain highway, allowing your intuitive signals to be transmitted clearly and immediately. WELCOME TO THIS WEEK'S SERIES: Are you tired of leaving your big decisions to endless spreadsheets and overthinking? This week, we dive into Intuitive Intelligence, the powerful, science-backed way your body makes brilliant choices by listening to your Gut-Brain Axis—the direct highway between your enteric nervous system and your mind. Over seven days, you'll learn to cut through the analytical noise, bypass "analysis paralysis," and confidently trust the internal signals that lead to your best life. This is day 3 of a 7-day meditation series, "Intuitive Intelligence: Hacking Your Gut-Brain Axis for Clarity," episodes 3402-3406. 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.. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1: Mental Mapping Day 2: Affirmation: "Happiness is within me." Day 3: Clear Signal Breath Day 4: Prana mudra for clarity Day 5: Third chakra - your second brain Day 6: Clarity Flow meditation combining the week's techniques Day 7: Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Through a powerful affirmation meditation, we install a fundamental truth into your subconscious: "My deepest wisdom is my guide." This practice helps anchor self-trust, reducing the anxiety that comes from constant second-guessing and reinforcing the belief that your gut feeling is reliable. WELCOME TO THIS WEEK'S SERIES:  Are you tired of leaving your big decisions to endless spreadsheets and overthinking? This week, we dive into Intuitive Intelligence, the powerful, science-backed way your body makes brilliant choices by listening to your Gut-Brain Axis—the direct highway between your enteric nervous system and your mind. Over seven days, you'll learn to cut through the analytical noise, bypass "analysis paralysis," and confidently trust the internal signals that lead to your best life. This is day 2 of a 7-day meditation series, "Intuitive Intelligence: Hacking Your Gut-Brain Axis for Clarity," episodes 3402-3406. 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.. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Mental Mapping Day 2:  Affirmation: "Happiness is within me." Day 3:  Clear Signal Breath Day 4:  Prana mudra for clarity Day 5:  Third chakra - your second brain Day 6:   Clarity Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Welcome to this week's new meditation series! Today, we use visualization to build a clear, internal map of alignment. This practice helps listeners access a state of deep clarity, making complex choices feel simple by pre-feeling the outcome and strengthening the mind's ability to focus on what truly matters. WELCOME TO THIS WEEK'S SERIES:  Are you tired of leaving your big decisions to endless spreadsheets and overthinking? This week, we dive into Intuitive Intelligence, the powerful, science-backed way your body makes brilliant choices by listening to your Gut-Brain Axis—the direct highway between your enteric nervous system and your mind. Over seven days, you'll learn to cut through the analytical noise, bypass "analysis paralysis," and confidently trust the internal signals that lead to your best life. This is day 1 of a 7-day meditation series, "Intuitive Intelligence: Hacking Your Gut-Brain Axis for Clarity," episodes 3402-3406. 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.. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Mental Mapping Day 2:  Affirmation: "Happiness is within me." Day 3:  Clear Signal Breath Day 4:  Prana mudra for clarity Day 5:  Third chakra - your second brain Day 6:   Clarity Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Today's final session is your Inner Joy Architecture Review, designed to help you step back and observe the magnificent, custom foundation for happiness you've built this week. We'll guide you through a conscious reflection on your journey, making you aware of the tangible shifts in your emotional landscape so you can commit to making this self-sourced joy your permanent, non-negotiable masterpiece. WELCOME TO THIS WEEK'S SERIES:  Are you tired of leaving your happiness to chance, waiting for perfect external conditions before you allow yourself to feel good? This week, we stop waiting and start building, handing you the blueprints to become The Inner Joy Architect and design a sense of fulfillment so foundational, it's absolutely non-negotiable. Join us for seven transformative days as we define joy on your terms, rewire your expectations, and lay the unshakeable foundation for a life rich with personalized, lasting delight. This is a replay from a popular series that I shared a few years ago. This is day 7 of a 7-day meditation series, "The Inner Joy Architect: Design Your Non-Negotiable Happiness," episodes 2670-2676. YOUR WEEKLY CHALLENGE: The Happiness Briefing Maintain a happiness report: write down what makes you happy each day. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Visualizing your goals Day 2:  Affirmation: "Happiness is within me." Day 3:  Cycles of Joy Breath Day 4:  Hansi mudra for inner joy Day 5:  Fourth chakra for love and compassion Day 6:  Inner Joy Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Today, we bring together all the tools from the week—the Affirmation, the Breath of Elation, the Hansi Mudra, and the Heart Chakra focus—to forge your ultimate state of self-sourced joy. This layering creates a powerful Fulfillment Flow State, establishing a unified, multi-sensory anchor that ensures your designed happiness is always accessible, no matter the external weather. WELCOME TO THIS WEEK'S SERIES:  Are you tired of leaving your happiness to chance, waiting for perfect external conditions before you allow yourself to feel good? This week, we stop waiting and start building, handing you the blueprints to become The Inner Joy Architect and design a sense of fulfillment so foundational, it's absolutely non-negotiable. Join us for seven transformative days as we define joy on your terms, rewire your expectations, and lay the unshakeable foundation for a life rich with personalized, lasting delight. This is a replay from a popular series that I shared a few years ago. This is day 6 of a 7-day meditation series, "The Inner Joy Architect: Design Your Non-Negotiable Happiness," episodes 2670-2676. YOUR WEEKLY CHALLENGE: The Happiness Briefing Maintain a happiness report: write down what makes you happy each day. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Visualizing your goals Day 2:  Affirmation: "Happiness is within me." Day 3:  Cycles of Joy Breath Day 4:  Hansi mudra for inner joy Day 5:  Fourth chakra for love and compassion Day 6:  Inner Joy Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Today's practice centers on the Anahata (Heart) Chakra, the energetic core of unconditional love, compassion, and—critically—joy that is sourced from within. By breathing into this center, we shift our focus from seeking external approval to cultivating a deep, vibrant satisfaction that becomes the foundation of your architectural design for happiness. WELCOME TO THIS WEEK'S SERIES:  Are you tired of leaving your happiness to chance, waiting for perfect external conditions before you allow yourself to feel good? This week, we stop waiting and start building, handing you the blueprints to become The Inner Joy Architect and design a sense of fulfillment so foundational, it's absolutely non-negotiable. Join us for seven transformative days as we define joy on your terms, rewire your expectations, and lay the unshakeable foundation for a life rich with personalized, lasting delight. This is a replay from a popular series that I shared a few years ago. This is day 5 of a 7-day meditation series, "The Inner Joy Architect: Design Your Non-Negotiable Happiness," episodes 2670-2676. YOUR WEEKLY CHALLENGE: The Happiness Briefing Maintain a happiness report: write down what makes you happy each day. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Visualizing your goals Day 2:  Affirmation: "Happiness is within me." Day 3:  Cycles of Joy Breath Day 4:  Hansi mudra for inner joy Day 5:  Fourth chakra for love and compassion Day 6:  Inner Joy Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Today, we invite effortless inner peace using the Hansi Mudra, also known as the gesture of the Swan. This elegant hand posture gently opens the energy channels associated with contentment, allowing you to quickly access your natural state of grace and joy. WELCOME TO THIS WEEK'S SERIES:  Are you tired of leaving your happiness to chance, waiting for perfect external conditions before you allow yourself to feel good? This week, we stop waiting and start building, handing you the blueprints to become The Inner Joy Architect and design a sense of fulfillment so foundational, it's absolutely non-negotiable. Join us for seven transformative days as we define joy on your terms, rewire your expectations, and lay the unshakeable foundation for a life rich with personalized, lasting delight. This is a replay from a popular series that I shared a few years ago. This is day 4 of a 7-day meditation series, "The Inner Joy Architect: Design Your Non-Negotiable Happiness," episodes 2670-2676. YOUR WEEKLY CHALLENGE: The Happiness Briefing Maintain a happiness report: write down what makes you happy each day. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Visualizing your goals Day 2:  Affirmation: "Happiness is within me." Day 3:  Cycles of Joy Breath Day 4:  Hansi mudra for inner joy Day 5:  Fourth chakra for love and compassion Day 6:  Inner Joy Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Today's meditation uses a specific, expansive breathing technique known as the Breath of Joy to unlock feelings of inner lightness and optimism. This rhythmic, intentional breath work physically interrupts the stress cycle and invites a profound, non-dependent sense of well-being into your body. WELCOME TO THIS WEEK'S SERIES:  Are you tired of leaving your happiness to chance, waiting for perfect external conditions before you allow yourself to feel good? This week, we stop waiting and start building, handing you the blueprints to become The Inner Joy Architect and design a sense of fulfillment so foundational, it's absolutely non-negotiable. Join us for seven transformative days as we define joy on your terms, rewire your expectations, and lay the unshakeable foundation for a life rich with personalized, lasting delight. This is a replay from a popular series that I shared a few years ago. This is day 3 of a 7-day meditation series, "The Inner Joy Architect: Design Your Non-Negotiable Happiness," episodes 2670-2676. YOUR WEEKLY CHALLENGE: The Happiness Briefing Maintain a happiness report: write down what makes you happy each day. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Visualizing your goals Day 2:  Affirmation: "Happiness is within me." Day 3:  Cycles of Joy Breath Day 4:  Hansi mudra for inner joy Day 5:  Fourth chakra for love and compassion Day 6:  Inner Joy Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Welcome to today's session, where we anchor into the truth: "Happiness is within me." Be guided as you use this powerful affirmation to recognize that true fulfillment is an internal creation, not something to be sought externally. WELCOME TO THIS WEEK'S SERIES:  Are you tired of leaving your happiness to chance, waiting for perfect external conditions before you allow yourself to feel good? This week, we stop waiting and start building, handing you the blueprints to become The Inner Joy Architect and design a sense of fulfillment so foundational, it's absolutely non-negotiable. Join us for seven transformative days as we define joy on your terms, rewire your expectations, and lay the unshakeable foundation for a life rich with personalized, lasting delight. This is a replay from a popular series that I shared a few years ago. This is day 2 of a 7-day meditation series, "The Inner Joy Architect: Design Your Non-Negotiable Happiness," episodes 2670-2676. YOUR WEEKLY CHALLENGE: The Happiness Briefing Maintain a happiness report: write down what makes you happy each day. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Visualizing your goals Day 2:  Affirmation: "Happiness is within me." Day 3:  Cycles of Joy Breath Day 4:  Hansi mudra for inner joy Day 5:  Fourth chakra for love and compassion Day 6:  Inner Joy Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

WELCOME TO THIS WEEK'S SERIES:  Are you tired of leaving your happiness to chance, waiting for perfect external conditions before you allow yourself to feel good? This week, we stop waiting and start building, handing you the blueprints to become The Inner Joy Architect and design a sense of fulfillment so foundational, it's absolutely non-negotiable. Join us for seven transformative days as we define joy on your terms, rewire your expectations, and lay the unshakeable foundation for a life rich with personalized, lasting delight. This is a replay from a popular series that I shared a few years ago. This is day 1 of a 7-day meditation series, "The Inner Joy Architect: Design Your Non-Negotiable Happiness," episodes 2670-2676. YOUR WEEKLY CHALLENGE: The Happiness Briefing Maintain a happiness report: write down what makes you happy each day. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Visualizing your goals Day 2:  Affirmation: "Happiness is within me." Day 3:  Cycles. of Joy Breath Day 4:  Hansi mudra for inner joy Day 5:  Fourth chakra for love and compassion Day 6:  Inner Joy Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

In the final episode of this week's series, the most critical long-term strategy for any habit is planning for failure. You will miss a day. The key is preventing a single slip-up from becoming a destructive mental narrative. Be guided in a meditation for the ultimate insight to forge a new habit. WELCOME TO THIS WEEK'S SERIES: Beyond Motivation: The Science of Automatic Discipline When you start meditating, your Pre-Frontal Cortex (PFC)—the center of logic, planning, and willpower—is working hard. This is exhausting. The goal of this 7-day series is to transfer the meditation practice from the energy-intensive PFC to the Basal Ganglia, the brain structure dedicated to automatic habits and procedural memory. This is the part of the brain that knows how to tie your shoes or drive a car without conscious thought. This is day 7 of a 7-day meditation series, "Beyond Motivation: The Science of Automatic Discipline," episodes 3395-3401. YOUR WEEKLY CHALLENGE: The Zero Willpower Quest The goal is to prove that consistent, tiny actions are more powerful than occasional heroic efforts. you're not seeking a perfect 30-minute meditation; your goal is an unbreakable, 60-second consistency. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Visualizing your goals Day 2:  Affirmation: "My consistency is my power." Day 3:  Power Breathing Day 4:  Gyan mudra for knowledge and wisdom Day 5:  Second chakra focus to maintain ambition Day 6:  Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Today is the day we put all the components together—Mudra, Breathing, Affirmation, and Identity—into a single, non-negotiable Flow. This repetition is the key to creating automaticity, making your habits effortless. WELCOME TO THIS WEEK'S SERIES: Beyond Motivation: The Science of Automatic Discipline When you start meditating, your Pre-Frontal Cortex (PFC)—the center of logic, planning, and willpower—is working hard. This is exhausting. The goal of this 7-day series is to transfer the meditation practice from the energy-intensive PFC to the Basal Ganglia, the brain structure dedicated to automatic habits and procedural memory. This is the part of the brain that knows how to tie your shoes or drive a car without conscious thought. This is day 6 of a 7-day meditation series, "Beyond Motivation: The Science of Automatic Discipline," episodes 3395-3401. YOUR WEEKLY CHALLENGE: The Zero Willpower Quest The goal is to prove that consistent, tiny actions are more powerful than occasional heroic efforts. you're not seeking a perfect 30-minute meditation; your goal is an unbreakable, 60-second consistency. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Visualizing your goals Day 2:  Affirmation: "My consistency is my power." Day 3:  Power Breathing Day 4:  Gyan mudra for knowledge and wisdom Day 5:  Second chakra focus to maintain ambition Day 6:  Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Focusing your internal visualization as you're guided with insight and a meditation, you are not inventing power, but re-centering your scattered attention and claiming responsibility for your choices. Be guided to recognize opportunities all around you with the energy of your second chakra. WELCOME TO THIS WEEK'S SERIES: Beyond Motivation: The Science of Automatic Discipline When you start meditating, your Pre-Frontal Cortex (PFC)—the center of logic, planning, and willpower—is working hard. This is exhausting. The goal of this 7-day series is to transfer the meditation practice from the energy-intensive PFC to the Basal Ganglia, the brain structure dedicated to automatic habits and procedural memory. This is the part of the brain that knows how to tie your shoes or drive a car without conscious thought. This is day 5 of a 7-day meditation series, "Beyond Motivation: The Science of Automatic Discipline," episodes 3395-3401. YOUR WEEKLY CHALLENGE: The Zero Willpower Quest The goal is to prove that consistent, tiny actions are more powerful than occasional heroic efforts. you're not seeking a perfect 30-minute meditation; your goal is an unbreakable, 60-second consistency. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Visualizing your goals Day 2:  Affirmation: "My consistency is my power." Day 3:  Power Breathing Day 4:  Gyan mudra for knowledge and wisdom Day 5:  Second chakra focus to maintain ambition Day 6:  Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Starting is the hardest part of any habit. Your brain is wired to conserve energy. The Mudra (Gyan Mudra) is the ultimate antidote to this friction. It requires minimal energy and is completed in a second, yet it functions as a powerful, non-verbal Commitment Device. It is a starting ritual. WELCOME TO THIS WEEK'S SERIES: Beyond Motivation: The Science of Automatic Discipline When you start meditating, your Pre-Frontal Cortex (PFC)—the center of logic, planning, and willpower—is working hard. This is exhausting. The goal of this 7-day series is to transfer the meditation practice from the energy-intensive PFC to the Basal Ganglia, the brain structure dedicated to automatic habits and procedural memory. This is the part of the brain that knows how to tie your shoes or drive a car without conscious thought. The techniques used this week—the physical Mudra cue, the rhythmic Breathing, and the simple Affirmation—are all designed to speak the language of the Basal Ganglia: simple, repeatable, and cued by the environment. This is day 4 of a 7-day meditation series, "Beyond Motivation: The Science of Automatic Discipline," episodes 3395-3401. YOUR WEEKLY CHALLENGE: The Zero Willpower Quest The goal is to prove that consistent, tiny actions are more powerful than occasional heroic efforts. you're not seeking a perfect 30-minute meditation; your goal is an unbreakable, 60-second consistency. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Visualizing your goals Day 2:  Affirmation: "My consistency is my power." Day 3:  Power Breathing Day 4:  Gyan mudra for knowledge and wisdom Day 5:  Second chakra focus to maintain ambition Day 6:  Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

The Breathing Technique (Box Breathing) is the fastest way to manually activate the Parasympathetic Nervous System (the 'rest and digest' state) using the Vagus Nerve, which runs from the brainstem to the abdomen. WELCOME TO THIS WEEK'S SERIES: Beyond Motivation: The Science of Automatic Discipline When you start meditating, your Pre-Frontal Cortex (PFC)—the center of logic, planning, and willpower—is working hard. This is exhausting. The goal of this 7-day series is to transfer the meditation practice from the energy-intensive PFC to the Basal Ganglia, the brain structure dedicated to automatic habits and procedural memory. This is the part of the brain that knows how to tie your shoes or drive a car without conscious thought. The techniques used this week—the physical Mudra cue, the rhythmic Breathing, and the simple Affirmation—are all designed to speak the language of the Basal Ganglia: simple, repeatable, and cued by the environment. This is day 3 of a 7-day meditation series, "Beyond Motivation: The Science of Automatic Discipline," episodes 3395-3401. YOUR WEEKLY CHALLENGE: The Zero Willpower Quest The goal is to prove that consistent, tiny actions are more powerful than occasional heroic efforts. you're not seeking a perfect 30-minute meditation; your goal is an unbreakable, 60-second consistency. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Visualizing your goals Day 2:  Affirmation: "My consistency is my power." Day 3:  Power Breathing Day 4:  Gyan mudra for knowledge and wisdom Day 5:  Second chakra focus to maintain ambition Day 6:  Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure 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 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. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.