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Welcome to Day 3 of this morning meditation series on how to start your day in a way that can change your whole life. Today's featured technique is the Energy Breath—a simple, invigorating breathing practice designed to wake up your body, clear mental fog, and help you step into your day with momentum and focus. You'll pair this breath with a steady intention so you're not just "getting through" the morning—you're consciously setting the tone for how you think, feel, and respond all day long. If you've been waking up sluggish, unmotivated, or already behind, this practice will help you feel more alive, centered, and ready to meet the day.

ABOUT THIS WEEK'S SERIES

Welcome to a special meditation series all about how you start your day—because the first few minutes after you wake up can quietly shape your mood, your focus, your choices, and ultimately the direction of your life.

I created this series a few years ago, and I'm sharing it with you now as you finish out the first month of this year—because if you've been wanting a real shift, this is one of the most powerful places to begin.

Starting your day the right way isn't about being perfect or adding more to your to-do list; it's about creating a simple inner rhythm that helps you feel grounded, clear, and intentional before the world starts pulling at you. Over the next several days, you'll be guided through short, supportive practices designed to help you wake up your body, calm your mind, and set the emotional tone that can change everything.

This is day 3 of a 7-day meditation series, "Morning Meditation Series: Start Your Day Right and Change Your Life," episodes 2987-2993.

THIS WEEK'S CHALLENGE - "An Hour Extra to Your Day"

Wake up an hour earlier and start your morning routine.

THIS WEEK'S MEDITATION JOURNEY

Day 1: Morning Flow Visualization

Day 2: Affirmation: "Today is the best day of my life."

Day 3: Energy Breath - Inhale energy I Exhale clarity

Day 4: Agni Mudra for energy

Day 5: First Chakra for commitment

Day 6: Morning 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 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.

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 WEEK'S CHALLENGE - "Anxiety Reset Que Challenge"

Choose one daily "reset cue"—each time you touch a door handle, open your phone, or sit down, take one long exhale (or one round of your day's breath). Track it with 7 checkmarks (one per day) and notice the moment your body starts to relax faster—proof your nervous system is learning.

THIS WEEK'S MEDITATION JOURNEY

Day 1: Anxiety Reset Visualization

Day 2: Affirmation: "I trust myself to meet this moment."

Day 3: Anchor Breathing: inhale 4, exhale 6–8, repeat 8 rounds.

(If 6–8 feels too long, do 4 in / 5 out.)

Day 4: Prithi Mudra for clarity

Day 5: Third Chakra for compassion

Day 6: Anxiety Reset Flow meditation, combining the week's techniques

11. O debate sobre Educação Sexual nas escolas

Fala Gringo! A Brazilian podcast for intermediate learners

Evidências: educação sexual atrasa início sexual

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