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When You Feel a Bit Bleugh | 10 Minute Meditation for those Low Days
Published 3 weeks, 4 days ago
Description
For When You're Feeling a Little Bleugh | Vagus Nerve Reset & Deep Rest
Some days, you aren't completely ill enough to stop, but you simply don't feel well enough to feel like your true self. It’s that flat, grey, running-on-empty feeling that doesn't quite have a proper name. If you are feeling a bit "bleugh," deflated, or just cognitively and physically drained today, this gentle mindfulness and clinical hypnotherapy session is created exactly for you.In this episode, we explore why a blurred day doesn't mean a broken day—it simply means your nervous system is asking for recalibration and gentleness.
Together, we will activate your biological "off switch" using a targeted vagus nerve breathing practice, rest within a comforting, golden visualization, and realign your mindset with intentional affirmations.You don’t have to perform wellness or rise above today. You just have to move through it gently
.🎧 Episode Chapters
Repeat these silently to yourself during the session to let them truly land:
"I am allowed to feel low without it meaning something is wrong."
"My body is doing its best today, and so am I."
"I do not have to earn my rest."
"This feeling is temporary. I have moved through difficult days before."
"I am gentler with myself today than the world asks me to be."
☕ 3 Daily Caring Tips for Happier Living
Note & Community Support
Why your interaction matters:
The Apple Podcasts algorithm heavily weights Listener Engagement and Completion Rates over historical download counts.
Choosing to spend 10 minutes restorative time inside this episode rather than pushing through the grind doesn't just benefit your health—it signals to Apple that this is high-quality, deeply impactful content worth sharing with others who are struggling
.If you want to dive deeper into breaking the l
Some days, you aren't completely ill enough to stop, but you simply don't feel well enough to feel like your true self. It’s that flat, grey, running-on-empty feeling that doesn't quite have a proper name. If you are feeling a bit "bleugh," deflated, or just cognitively and physically drained today, this gentle mindfulness and clinical hypnotherapy session is created exactly for you.In this episode, we explore why a blurred day doesn't mean a broken day—it simply means your nervous system is asking for recalibration and gentleness.
Together, we will activate your biological "off switch" using a targeted vagus nerve breathing practice, rest within a comforting, golden visualization, and realign your mindset with intentional affirmations.You don’t have to perform wellness or rise above today. You just have to move through it gently
.🎧 Episode Chapters
- 00:00 – Introduction: The 'Bleugh' FeelingMartin shares a personal update on fighting off a heavy systemic reaction (cellulitis) from an insect bite, reminding us that even practitioners have days where they need to lean into the tools they teach.
- 01:34 – The Vagus Nerve ResetA guided, deep parasympathetic breathing exercise ($4-2-6$ pacing) designed to signal absolute safety to the brain, drop the shoulders, and release physical tension.
- 03:41 – Golden Hour Relaxation VisualizationStep into a quiet, warm afternoon with no demands, no agendas, and zero pressure to "fix" how you feel.
- 06:36 – Affirmations for Low-Energy DaysInternalized positive suggestions to help give your body and mind permission to rest without guilt.
- 09:01 – The 3 Daily Caring TipsPractical, actionable steps to stop an emotional spiral and support your recovery.
- 10:26 – Grounding & Gentle AwakeningBringing awareness back to the physical body, leaving you restored, peaceful, and grounded.
Repeat these silently to yourself during the session to let them truly land:
"I am allowed to feel low without it meaning something is wrong."
"My body is doing its best today, and so am I."
"I do not have to earn my rest."
"This feeling is temporary. I have moved through difficult days before."
"I am gentler with myself today than the world asks me to be."
☕ 3 Daily Caring Tips for Happier Living
- Name It Without Catastrophizing When you feel low, your brain naturally tries to search for a massive problem or reason, which frequently spirals the anxiety. Instead, say quietly to yourself: "I just feel low today, and that is allowed." Naming it simply stops the spiral before it can take root.
- Do One Very Small Act of Care Low-energy days respond to tiny kindnesses, not grand overhauls. Drink a warm cup of tea, spend five minutes sitting outside, or listen to a song you love. This small signal lets your nervous system know you haven't abandoned yourself.
- Lower the Bar on Purpose Today is not the day to measure your output against your peak performance days. Deliberately do less than you think you "should," and watch how the world safely keeps spinning. That is vital data for your recovery.
Note & Community Support
Why your interaction matters:
The Apple Podcasts algorithm heavily weights Listener Engagement and Completion Rates over historical download counts.
Choosing to spend 10 minutes restorative time inside this episode rather than pushing through the grind doesn't just benefit your health—it signals to Apple that this is high-quality, deeply impactful content worth sharing with others who are struggling
.If you want to dive deeper into breaking the l