Quiet Your Mind - The 4-Minute Mindful Reset

In just 4 minutes, this guided practice will help you calm your emotions, quiet ruminating thoughts, and ease anxiety through a simple yet powerful breathing technique. Guided by Danni The Yogi Doc, you'll be introduced to the Mindful Release method—a practice designed to bring you into a state of deep calm and inner peace.

For the most transformative results, commit to practicing daily for at least 30 days.

Transcript

Welcome to this simple breathing practice with Danny the Yogi Doc.

Today in this session we will be learning a four-count breath,

Which can be used whenever you're needing to relax your mind and body.

Or perhaps find focus and reduce stress.

Coming into a comfortable seated position with hands resting on the legs,

Palms facing up to receive energy,

Or down to feel grounded.

Begin by closing the eyes,

Releasing all external awareness,

Feeling the spine extend as you press down through your sitting bones,

And making sure that you're rising up through the crown of the head.

We will begin to lengthen the breath as you narrow the passageway of the throat,

Very similar to how you would fog a mirror.

And during this gentle contraction,

Just allowing the breath to make a small whispering noise in the back of the throat.

And as you inhale,

Feel the chest open and expand.

Feel the spine lengthening.

And as you exhale,

Soften the shoulders,

Allowing them to drop away from your ears,

Noticing if there's any tension in the jaw.

Again,

We inhale,

Hold,

Exhale,

Hold,

Inhale,

Hold,

And exhale,

Hold,

Last one,

Inhale,

Hold,

And exhale,

Hold.

Returning to your normal breathing pattern.

I'm just taking a few moments here to just notice the breath.

Notice your surroundings.

Taking soft,

Open attention to what you hear,

What you smell,

And what you feel.

And now that your body and your mind is completely relaxed,

Feel free to set an intention for the remainder of your day.

And closing out with one more inhale,

And exhale.

Thank you for joining me in this practice.

May you be at peace for the remainder of the day.

Namaste.

Reviews

That was just what I needed to begin my day with hope and optimism for a great day. Thank you 🙏

This was excellent!! Thank you for this. 🙏🏼🙏🏼🙏🏼

Powerful and effective. Beautiful and grounded voice. Thank you.

Great calming start to the day! Namaste 🙏 Thank you!

Just what I needed to decompress from a stressful day.

Perfect way to start new year day and usher in 2024 🤩 thank you so much 🙏🏼❤️

So grateful for having this out for us Danny. Huge respect and gratitude. Such small sessions have a profound impact to the mind. May you continue to improve our lives theiugh these sessions. Thank you so much! And look forward to more.

Very effective square breathing technique. Soothing voice enhances this short practice. Thank you.

wonderful thank you my new friend and honesty
Namaste

Really relaxing, yet powerful and quick. Just what I needed.

Thank you for this lovely meditation.
🙂🍀🙏❤ ⭐⭐⭐⭐⭐

🧘🏾‍♂️🙏🏾📿

Great meditation. Should be longer though. On God.