You don’t need to meditate for hours a week to get the many benefits of meditation. In fact, in as little as 1 minute you can experience profound effects that can be even better than much longer sessions.

In this short 1-minute mindfulness practice I’ll talk you through a method to quickly calm your nervous system and increase your capacity for awareness and attention.

For more tips, tactics and strategies for living a long and healthy life visit my website www.joshgraner.com

A short 5-minute mindfulness practice to help reduce stress and increase your present awareness. For more health, wellness and longevity resources visit: www.joshgraner.com

If we look at life through the lens that life is a game, then living a meaningful and fulfilling life depends on playing meaningful and fulfilling games. In this short contemplative practice I'll introduce you to the idea of infinite games and guide you through a process to help you answer the two following questions:

1) Am I playing a finite or infinite game?

2) What game do I want to play and how do I want to play it?

For more articles and recordings like these visit me at https://www.joshgraner.com/

You can access all my free health, performance, and longevity resources by clicking on this link

Uncle BOB, or our opinions, biases, and beliefs, can undermine our ability to experience joy, surprise and delight by filtering our experience through expectations, anxiety and past narratives.

We all have an uncle BOB and the holidays are his favorite time of the year! But, we can work with our BOB to reduce anticipatory stress, to be present and create the preconditions to be surprised and delighted...or at the very least...less annoyed. I hope you have a safe and lovely holidays with your loved ones.

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You can access all my free health, performance, and longevity resources by clicking on this link

The square breath technique is a breathing protocol used by military personnel, firefighters, and other first responders who deal with stressful and dangerous situations every day. Even if you're not fighting fires or in a combat situation you can use this technique to calm your nervous system and improve alertness.

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Also, I share the latest science and strategies for health, performance and longevity every day on Instagram and Facebook. Let's connect!

You can access all my free health, performance, and longevity resources by clicking on this link

Learning how to navigate fluidly through three states of awareness can help reduce the stress and inner chaos of the mind. In this 20 minute meditation I'll take you though a process to find a sense of stillness in the midst of chaos and complexity.

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Also, I share the latest science and strategies for health, performance and longevity every day on Instagram and Facebook. Let's connect!

You can access all my free health and performance resources by clicking on this link

Internal resistance to our current situation creates emotional friction and can add to our experience of suffering. Learning how to accept our current situation with a sense of equanimity and compassion can help us develop the presence needed to accurately assess our situation and make the best choices to change it if necessary. In this episode I'll introduce you to a call and response meditation that will help you reduce inner friction so you can become more present and resilient as a result of hardship and challenge.

If you enjoy these meditations consider becoming a supporter for as little as .99 cents per month by clicking this link.

Also, I share wellness, peak performance, and burnout prevention strategies daily on Instagram and Facebook. Let's connect!

You can access all my free health and performance resources by clicking on this link

Learning to let go is, in my opinion, one of the most important skills we can learn to improve our mental and emotional health. In this short meditation I'll take you through an effective practice to reinforce your ability to let go...and tap into your inner superhero!

If you enjoy these meditations consider becoming a supporter for as little as .99 cents per month by clicking this link.

Also, I share wellness, peak performance, and burnout prevention strategies daily on Instagram and Facebook. Let's connect!