If you've been feeling overstimulated, scattered, or stuck in repetitive thinking, today's protective meditation helps you reset your nervous system and reclaim your focus. Inspired by Dr. Caroline Leaf's work on "your mental mess," this episode teaches a simple, steady practice to protect your attention without pushing your feelings away. You'll use Gyan Mudra (thumb and index finger touching) as a grounding anchor for calm, clarity, and concentration—so thoughts can move through without taking over. Day 4 Arc: PROTECT Technique: Gyan Mudra (hand mudra for clarity + focus) Outcome: calmer emotions, clearer boundaries, protected peace Listen now to reset your emotional state, quiet mental noise, and step back into your day with steadiness and choice. This is day 4 of a 7-day meditation series, "7-Day Neuro Reset to Calm Your Nervous System," episodes 3444-3450. ABOUT THIS WEEK'S MEDITATION JOURNEY: Welcome to a brand-new 7-day series on the Daily Meditation Podcast: Neuro Reset—created for that very real moment when the New Year is still here… but your nervous system is already asking for a gentle reboot. Because Week 3 can be a turning point. The excitement of fresh starts fades, your routines get a little wobbly, and your mind starts opening extra tabs: What if I'm behind? What if I can't keep this up? What if I need to start over? If you've felt that, you're not doing anything wrong. It's simply your brain and body recalibrating. This week is designed to help you reset from the inside out—with short, practical meditations that support emotional balance, stress relief, clearer focus, better sleep, and a steadier mood. We'll work with simple tools that calm the nervous system and help you come back to yourself—again and again—without pressure. Each day has an arc and a focus, and today we begin with the arc of Release—releasing mental clutter, tension, and the "I should be doing more" energy… so you can feel lighter, clearer, and more supported moving forward. So settle in. You don't have to force calm. You're simply practicing a reset—one breath at a time. THIS WEEK'S CHALLENGE - "The 7-Day Neurocycle Reset Challenge" Every day: 10 minutes (2 minutes breath + 6 minutes guided Neurocycle step + 2 minutes journaling). THIS WEEK'S MEDITATION JOURNEY Day 1: Refresh Visualization Day 2: Affirmation: "Clarity and calm begin with each new step." Day 3: Coherent Breathing: <ul> <li> Inhale ~5 seconds, exhale ~5 seconds (no holds), for 3–5 minutes.</li> <li> Why: A steady rhythm is one of the simplest ways to "reset the system."</li> </ul> Day 4: Gyan Mudra for clarity Day 5: Fourth Chakra for compassion Day 6: Neuro Reset Flow meditation, combining the week's techniques Day 7: Weekly review meditation and closure Welcome to this special series: Refresh — a gentle, powerful reset for the start of a brand new year. If you've been craving that clean-slate feeling—not just on your calendar, but inside your mind and in the way you live—this is for you. Because a new year isn't only a date. It's an invitation. To clear what's been cluttering your inner space… to come back to what matters… and to choose how you want to feel as you move forward. Over the next seven episodes, we're going to refresh seven key areas of your life—not with pressure, perfection, or a long list of goals… but with inner clarity. Think of this series like opening the windows of your life and letting fresh air move through every room. Each day, we'll focus on one area—simple, practical, and deeply supportive. You'll be guided through: <ul data-start="845" data-end="1099"> <li data-start="845" data-end="897"> a short, grounding insight to create perspective </li> <li data-start="898" data-end="967"> a few reflective prompts to clarify what's true for you right now </li> <li data-start="968" data-end="1099"> and a calming meditation to help you integrate the shift—so this becomes something you feel, not just something you think about </li> </ul> This isn't about fixing yourself. You're not behind. You don't need to become someone else to have a meaningful year. This is about coming home to yourself—and gently updating the way you live, so your days match the person you're becoming. So wherever you are—making coffee, sitting in your car, walking outside, or curled up in a quiet corner—take a breath and let this be your beginning. Welcome to your refresh. Let's start the year with clarity… and create a life that feels clean, aligned, and truly yours. 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 <a href= "mailto:Mary@SipandOm.com">Mary@SipandOm.com</a> or better yet -- direct message me on <a href= "https://www.instagram.com/sip.and.om">https://www.instagram.com/sip.and.om</a>. 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 <a href= "mailto:Mary@sipandom.com">Mary@sipandom.com</a> 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 <a href= "mailto:Mary@sipandom.com">Mary@sipandom.com</a>. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: <ul> <li><a href= "http://sip.and.om/">sip.and.om</a> Instagram <a href= "https://www.instagram.com/sip.and.om/">https://www.instagram.com/sip.and.om/</a></li> <li>sip and om Facebook</li> <li><a href= "https://www.facebook.com/SipandOm/">https://www.facebook.com/SipandOm/</a></li> </ul> 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 <a href= "https://apps.apple.com/us/app/sip-and-om-meditation/id1216664612">https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone</a> 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 <a href= "mailto:Mary@sipandom.com">Mary@sipandom.com</a>.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.

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