Running at Dawn, 444 Summer Solstice Challenge & Father's Day Reflections

Welcome to this special breathwork session created for the 444 Summer Reset. In this episode of Mindful Miles, we invite you to slow down, tune in, and return to your center. This is a guided somatic breathwork practice designed to help you reset your nervous system, clear stagnant energy, and reconnect with your intentions for the season ahead.This session is your invitation to come home to your body — to your breath. Let this be a turning point. A moment of clarity. A reminder that every inhale is a new beginning.🎙️ What You’ll Experience:A grounding introduction to set your intentionA somatic breathwork journey guided by rhythm and releaseSpace for integration and reflectionA reminder that you are your own healer, and your breath is the medicine🌞 Perfect For:Those participating in the 444 Summer Reset challengeAnyone needing a mid-season energetic resetRunners, creators, parents, and seekers ready to re-alignListeners looking to feel more connected to their body and intuition📓 Journal Prompts to Reflect On After the Session:What emotions or insights came up for me during the breathwork?What am I being called to let go of this season?What parts of me feel ready to rise?How does my body feel now compared to before the session?✨ Final Words:You showed up — and that’s everything. This is the reset you didn’t know you needed. Come back to this breathwork anytime you feel off course. You’re always one breath away from remembering who you are.Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

In this episode of the Mindful Miles podcast, host Jason Melvin covers three main topics: the influence of the strawberry moon on his energy, a new 444 run and co-sponsor challenge, and reflections on Father's Day. Jason shares how waking up early to run during dawn, inspired by the strawberry moon, reinvigorated his creative energy. He provides details on the upcoming 444 challenge that includes workouts, journaling, and a breathwork exercise to reset energy for the summer solstice. Lastly, he reflects on the shift in his Father's Day experiences over the years, emphasizing health, fitness, and personal growth for the sake of his children. Jason concludes by encouraging listeners to join the challenge and embrace positive changes.00:00 Introduction and Episode Overview01:39 Reflecting on the Strawberry Moon07:41 The 444 Challenge Explained11:04 Father's Day Reflections18:31 Conclusion and Call to ActionThanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Navigating Energetic Ebbs and Flows: Post-Launch Reflections and Summer IntentionsIn this episode of the Mindful Miles podcast, host Jason Melvin provides a personal check-in following a bustling few weeks that included the launch of 4, 4, 4, several campaigns, and a successful Global Running Day giveaway. He shares insights on managing the emotional and energetic crash post-launch, comparing it to a post-race depression, and discusses how he worked through a period of low energy and introspection. Jason examines the different energies associated with trail and road running, using them as metaphors for life's phases. He also reflects on the significance of the upcoming full moon and sets intentions for the summer, aiming to balance play and depth. The episode concludes with a review of the new Bandit quarter tights and 4, 4, 4 singlet, and provides journal prompts to help listeners align with the new season's energies.00:00 Introduction and Episode Overview02:30 Reflections on Global Running Day07:29 Experiencing an Energetic Crash12:32 Balancing Trail and Road Running Energies17:33 New Gear and Upcoming Full Moon19:44 Setting Intentions for Summer24:17 Journal Prompts and Final ThoughtsThanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Mindful Miles Podcast: Embracing Summer Running VibesIn season three, episode nine of the Mindful Miles podcast, the focus shifts to summer running. The host begins with a light-hearted quote from 50 Cent, emphasizing the summer theme. Discussed topics include mindful tips for running in hot weather, the importance of hydration and SPF, the benefits of morning versus evening runs, and the host's current shoe rotation. The episode also highlights the value of creating curated summer running playlists, including genres like dub reggae and surf punk. Listeners are encouraged to share their favorite summer running songs and playlists, fostering a community of shared vibes and experiences.00:00 Introduction and Summer Vibes02:59 Mindful Tips for Summer Running08:02 Hydration and Nutrition for Summer Running09:28 Sun Protection and Gear13:07 Morning vs. Evening Runs15:59 Shoe Rotation Review22:45 Summer Running Playlists28:35 Conclusion and Call to ActionThanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Memorial Day Reflections, Embracing Freedom, and the Spirituality of RunningIn this episode of Mindful Miles, Jason Melvin shares his reflections from Memorial Day weekend, discussing the importance of honoring the ultimate sacrifice made by soldiers for our freedoms. Jason explores the concept of freedom and how it is often constrained by self-imposed limitations. He talks about his experience embracing morning runs, the challenges and benefits that come with it, and how running serves as a spiritual practice. Jason also highlights the transformative power of running, considering it a form of meditation and connection to nature, intuition, and spirit. The episode concludes with journal prompts encouraging listeners to reflect on freedom, motivation, spiritual connection, and morning routines.00:00 Introduction and Episode Overview01:36 Memorial Day Reflections05:46 Living with Intention and Freedom10:53 Becoming a Morning Runner17:35 The Spirituality of Running26:05 Journal Prompts and ConclusionThanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Embracing the Journey: Launching 4, 4, 4 Runco and the Power of Mindful MilesIn season three, episode seven of the Mindful Miles podcast, host Jason Melvin discusses the launch of his new brand, 4, 4, 4 Runco, and the emotional rollercoaster leading up to it. He reintroduces the podcast to new listeners, emphasizing that it integrates mindfulness, mental health, nervous system regulation, and movement, and invites audience participation. Jason describes the stress, pressure, and ultimate pride in launching his brand, sharing how running helps him cope with emotions. He offers journal prompts to encourage self-reflection and announces his new goal to become a morning runner. Jason concludes by highlighting the significance of feeling aligned with one's path and invites listeners to tag him in their mindful running experiences.00:00 Welcome to Mindful Miles Podcast00:25 Reintroducing the Podcast02:56 The Launch of 4, 4, 4 Run Co04:57 Emotional Rollercoaster of Launch Week17:56 Processing Emotions Through Running23:42 Reflecting on the Journey29:02 Journal Prompts for Self-ReflectionThanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Embracing the Flower Moon: Spirituality and RunningIn this episode of the Mindful Miles podcast, host Jason Melvin explores the spiritual aspects of running under the energy of the Flower Moon. He discusses how running has helped him connect with his mind, body, and the universe, and how it has influenced his creation of the 444 running apparel brand based on universal signs and angel numbers. Jason shares personal stories of revelation and emotional expression through running, emphasizing how dressing for the part can manifest future goals. Tune in to hear how running can be more than just fitness; it's a pathway to spiritual growth and connection.00:00 Introduction and Full Moon Vibes00:48 Spirituality and Running01:32 Launching the 444 Running Brand02:39 Manifestation Through Style03:45 Personal Transformation and Style09:30 Running as a Spiritual Practice11:58 Emotional Release Through Running13:43 Connecting to the Universe While Running15:54 The Deeper Impact of Running20:37 Conclusion and Call to ActionThanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Navigating the Middle Ground: Trusting the Process in Times of UncertaintyIn this episode of the Mindful Miles podcast, host Jason Melvin shares an honest and vulnerable look at his current state of limbo in training, brand building, and personal growth. Despite lacking concrete dates and clear goals, Jason emphasizes the importance of trusting the process and staying aligned with one's values and aspirations. He explores how this unsettled middle ground can foster personal development and inner strength. Additionally, Jason discusses his upcoming volunteer role at the Cocodona 250 ultramarathon and provides insights into the development of 444 Run Co. Tune in to hear how Jason navigates through uncertainty and continues to take intentional actions toward his dreams.00:00 Introduction and Current State01:43 Mindfulness in Training04:12 Personal Growth and Trusting the Process07:17 Upcoming Event: Cocodona 25008:31 Building a Running Culture in Sedona10:05 Manifestation and Personal Branding15:56 Conclusion and Call to ActionThanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Journey to Mindful Running: Jason Melvin's TransformationIn Season 3, Episode 4 of the Mindful Miles podcast, host Jason Melvin shares his personal journey into running, how it transformed his life, and the launch of his new apparel brand, 444 Run Company. Reflecting on his high-stress background in construction management in Washington DC, Jason discusses his transition to a nomadic lifestyle during the pandemic and the self-sabotaging habits he overcame along the way. Emphasizing the importance of sobriety, mindfulness, and holistic health, Jason reveals how running became a pivotal part of his personal development. He encourages listeners at every stage of their running journey to stay consistent and intentional, illustrating how running can serve as a powerful tool for both physical and mental transformation. Jason outlines his training experiences and long-term goals, advocating for running with purpose and celebrating the broader benefits of the sport.00:00 Introduction and Exciting Updates01:59 Life Before Running: Stress and Struggles04:36 A New Beginning: Embracing Change07:06 The Turning Point: Overcoming Self-Sabotage08:51 Discovering the Power of Running12:25 Training and Personal Growth20:32 Mindfulness and Holistic Health23:48 Conclusion and CommunityThanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Mindful Miles: The Strength to Endure AdversityIn this episode of Mindful Miles, host Jason Melvin reflects on a challenging week marked by illness in his family, the organization of an ultra marathon, and personal health struggles. He delves into the deeper purpose of running and mindfulness, emphasizing how these practices build resilience, grit, and emotional strength to face life's adversities. Jason shares personal anecdotes, revealing how the physical and mental reserves built through running helped him support his family and manage stress. He underscores the holistic benefits of running beyond physical fitness, highlighting its role in personal growth and mental fortitude.00:00 Introduction and Weekly Recap00:45 The Purpose of Running02:04 Building Strength and Resilience04:16 Challenges and Overcoming Adversity05:56 Supporting Others and Personal Growth14:07 Reflection and ConclusionThanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.