{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"#3475 Day 4: Guided Meditation to Protect Your Peace - (10-minutes of Calm: Meditations to Deal with the Uncertainty of Daily Life)","description":"In today's episode of the Daily Meditation Podcast, we utilize the ancient Prithvi Mudra (Earth Mudra) to stimulate the earth element within the body, providing a sense of physical and emotional "sturdiness." If you have been feeling overwhelmed by news, uncertainty, or the energy of others, this practice will help you reclaim your boundaries and return to a state of grounded safety. In this episode, you will: Learn how to perform the Prithvi Mudra to increase stability and reduce mental "drift." Engage in a guided visualization to create a personal "shield of presence." Discover why internal protection is the key to navigating global uncertainty without burnout. Practice a centering meditation to anchor your energy in the present moment. This is day 4 of a 7-day meditation series, "10-minutes of Calm: Meditations to Deal with the Uncertainty of Daily Life," episodes 3472-3478. ABOUT THIS WEEK'S SERIES Welcome to 10-Minute Calm\u2014a gentle daily meditation series created to help you feel steadier, clearer, and more at ease in just ten minutes. Each episode is simple, warm, and practical\u2014designed for real life on busy days, anxious days, and emotionally full days. Through a supportive weekly arc\u2014Release, Rest, Ground, Protect, Nurture, Balance, and Embody\u2014you\u2019ll practice calming techniques you can return to anytime, including breathwork, affirmations, mudras, chakra focus, visualization, and a weekly review. You don\u2019t have to force relaxation or \u201cfix\u201d anything\u2014this series is about building the skill of coming back to calm, one breath at a time. THIS WEEK'S CHALLENGE - The Calm Creator Challenge For the next 7 days, choose one tiny \u201ccarry cue\u201d from each episode (a phrase, one slow exhale, shoulder drop, hand-to-heart, etc.) and practice it three times a day\u2014morning, mid-day, and evening. The goal isn\u2019t to stay calm all day; it\u2019s to build the habit of returning to calm in real life. THIS WEEK'S MEDITATION JOURNEY Day 1: VISUALIZATION: Emotional Release Day 2: AFFIRMATION: \u201cCalm is my natural state.\u201d Day 3: EXTENDED EXHALE BREATH: Inhale 4, exhale 6 (or 4\/7 if comfortable) for 8\u201310 rounds. Day 4: PRITHVI MUDRA (Earth Mudra) Touch ring fingertip to thumb tip, other fingers relaxed. Theme: steadiness, grounded calm, \u201cI am here.\u201d Day 5: CHAKRA FOCUS: First chakra to feel grounded Day 6: CALM FLOW MEDITATION: combining the week's techniques Day 7: WEEKLY REVIEW MEDITATION: 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 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https:\/\/itunes.apple.com\/us\/app\/sip-and-om\/id1216664612?platform=iphone&preserveScrollPosition=true#platform\/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.   ","author_name":"Daily Meditation Podcast","author_url":"https:\/\/www.SipandOm.com","html":"