Unbusy Your Mind
By Joshua R Graner
Unbusy Your MindAug 17, 2023
Ep. 26 - 5 Minute Mindfulness
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
Ep. 25 - Playing Infinite Games
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/
Ep. 24 - How To Deal With Your Uncle BOB This Holiday Season
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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Also, I share other helpful tips and strategies for health, performance and longevity every day on Instagram and Facebook. Let's connect!
Ep. 23 - Square Breath Technique For Stress Reduction
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.
If you enjoy these meditations consider becoming a supporter for as little as .99 cents per month by clicking this link.
Also, I share the latest science and strategies for health, performance and longevity every day on Instagram and Facebook. Let's connect!
Ep. 22 - Finding Stillness In Chaos
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.
If you enjoy these meditations consider becoming a supporter for as little as .99 cents per month by clicking this link.
Also, I share the latest science and strategies for health, performance and longevity every day on Instagram and Facebook. Let's connect!
Ep. 21 - Resisting Less - How to use meditation to reduce inner friction.
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!
Ep. 20 - Learning To Let Go
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!
Ep. 19 - Put On Your Ultra-reality Glasses
Virtual reality promises fully immersive digital experiences. But, what about fully immersive analog experiences, aka life? Meditation and mindfulness can help us completely immerse ourselves into our life and experience the richness and high resolution available to us all the time!
In this short meditation I'll take you through a guided, immersive experience into your own ultra-reality so you can experience the peace, inspiration and comfort of your present moment.
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 Linkedin and Twitter. Let's connect!
Ep. 18 - Connecting To Passion and Meaning
One of the greatest experiences of being human is having passion. In this session, we'll use meditation to explore and reconnect to passion and those things that create meaning in our lives.
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 my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 17 - You Belong Here
The need to belong is a core need that when unfulfilled causes us to be distracted at best and miserable at worst. We can extend this need to belong to our own inner experience through meditation. All our experiences belong in this moment and the more we try to alter or push these experiences away, the more sticky and distracting they become. In this practice we'll explore this ability to just let things be as they are...and that's ok.
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 my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 16 - Connecting To Your Core Needs
Having needs has gotten a bad rap, especially as a leader. There's this assumption that having a need is like having a weakness. This simply isn't true! Our core needs are our primary biological and psychological drivers. When they aren't fulfilled we will often suffer. In this meditation I'll take you through a process to access what I call your nucleus of needs.
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 my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 15 - Aligning With Your Most Enduring Values
In this short contemplative meditation practice we spend some time identifying and aligning with what really matters to us, to what we most value. The questions introduced here are inspired by Jessica Grossmeier's new book: Reimagining Workplace Wellbeing. If you're a leader or work in the space of workplace wellness, I highly recommend this book.
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 my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 14 - Grasping The Moon's Reflection
This meditation was inspired by a Taoist story of a man who fell in love with the moon's reflection in a clear river's surface. The moral of the story is about our relationship with our specific motivators and ambitions. In this meditation we explore the process of holding a motivation, decision, or ambition in a place of clear equanimity, and tap into our intuition so we can have more complete data with which to make a decision or pursue an ambition. I hope you enjoy it!
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 my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 13 - Letting Go of The Tiger's Tail
If I catch a tiger by the tail, do I have it, or does it have me? Am I thinking my thoughts or are my thoughts thinking me? Learning to become aware of the process of thinking and how to let thoughts go without pushing them away is a lovely practice for reducing anxiousness and developing healthy self-awareness.
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 my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 12 - Increasing Your Emotional Capacity with NDCR Practices
Non-dualistic Cognitive Reframing (NDCR) is an effective way to reduce our vulnerability to stress and the occasional emotional winds that can sometimes knock us off our center.
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 my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 11 - Tapping Into Your Parasympathetic System To Reduce Stress and Anxiousness
Learning to regularly tap into your parasympathetic nervous system (PNS) will help to reduce anxiousness and stress as well as improve creativity, problem-solving, and the ability to think clearly. Coherence breathing is a simple method you can use to access your PNS to induce a calm, relaxed, and peaceful state of mind and emotion.
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 my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 10 - Taking a Mental Health Moment
This week I needed to take a couple of mental health days for myself! After 4 weeks of high productivity and challenges, both personal and professional, I woke up Monday feeling drained. So I did something I often suggest but rarely do myself. I took some time off to hike through the woods near my home, to read and spend time with my loved ones, and to just be...and to do meditation exercises like this one. I hope you're taking care of yourself and are not mistaking productivity for performance as I have been for the past month or so.
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 my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 9 - Improving Productivity Through Non-Sleep Deep Rest (NSDR)
Non-Sleep Deep Rest (NSDR) is an effective way to quickly and effectively reduce stress and tension and to improve productivity and creativity. It's like a quick and potent nap you can do in 10-15 minutes without all the grogginess afterward. The term NSDR was first introduced by Dr. Andrew Huberman, a Stanford neuroscience researcher and professor. You can find him at https://hubermanlab.com/. Enjoy!
If you enjoy these meditations consider becoming a supporter for as little as .99 cents per month by clicking this link.
Also, I share stress management and burnout prevention strategies daily on my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 8 - Reducing Attention Fatigue
If you enjoy these meditations consider becoming a supporter for as little as .99 cents per month by clicking this link.
Attention is one of our most valuable resources. When we focus on one thing for too long or even worse on too many things at once, we deplete the neurochemistry needed to focus which causes fatigue and short-term attention deficits. The big problem happens when we do this often for long periods. Through the process of neuroplasticity, our brains can actually adapt to this pattern of behavior and develop attention-deficit traits which resemble ADHD.
This short mindfulness practice will help you to reduce attention fatigue so you can safeguard this vital resource and spend it on the most important things in your life.
Btw, I share stress management and burnout prevention strategies daily on my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 7 Taking A Mental Break - Letting Go Of The Need To Know
If you enjoy these meditations consider becoming a supporter for as little as .99 cents per month by clicking this link.
In life, there are so many things we need to know. From the basic activities of daily life to the specific nuances of our work, we are literally navigating a dense forest of knowledge all day long. We link together things we know so we can solve for and try to predict what is unknown. This process is amazing and it can also be fatiguing. By taking a mental break, we're able to reduce mental lethargy and improve our long-haul creativity and problem-solving.
I share stress management and burnout prevention strategies daily on my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 6 Working With Challenging Emotions
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Our emotional experience is the sole source of the heights of happiness and the depths of suffering. In order to have a very rich and deep emotional life, we need to learn how to be with our emotional experiences and create space for even the most challenging emotions. In this short meditation, I'll introduce a practice for working with these challenging emotions so you can enjoy a deep and rich emotional landscape without becoming buried by or numb to your emotional experiences.
I share stress management and burnout prevention strategies daily on my Linkedin page. Click here to connect with me, I'd love to meet you!
EP. 5 - Working With Insistent Thoughts
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Insistent thoughts can be really annoying and distracting. In this short meditation, I'll introduce a practice for working with those insistent thoughts so you can focus on what's most important to you without distraction.
I share stress management and burnout prevention strategies daily on my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 4 - Resting to Recover
If you enjoy these meditations consider becoming a supporter for as little as .99 cents per month by clicking this link.
Life is so busy these days and even when we have some time to rest and relax, the mind is often so busy! Learning how to just rest is something you can do periodically throughout the day to keep your mood and energy high and to prevent fatigue and burnout.
I share stress management and burnout prevention strategies daily on my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 3 - Rooting To Rise
If you enjoy these meditations consider becoming a supporter for as little as .99 cents per month by clicking this link.
Rooting to Rise is one of my favorite meditation techniques because it connects me with the sensations of my body and gives me a way to reduce tension from my head to my lower back and hips. This process called interoception will help you to quickly relax and reduce the busyness of your mind, making space for insight and creativity.
I share stress management and burnout prevention strategies daily on my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 2 - Stumped or Frustrated? Try The Practice of Noticing
If you enjoy these meditations consider becoming a supporter for as little as .99 cents per month.
The practice of noticing is an extremely fast and effective way to reduce stress and improve long-term emotional resilience. Do this practice whenever you're feeling stressed, tired, or want to take a break and get some perspective.
It's especially good when feeling stumped or frustrated about a problem you're attempting to solve.
I share stress management and burnout prevention strategies daily on my Linkedin page. Click here to connect with me, I'd love to meet you!
Ep. 1 - Feeling Frazzled? Try the Practice of Presencing
The practice of presence is an extremely fast and effective way for reducing stress and improving long-term emotional resilience. Do this practice whenever you're feeling stressed, tired, or want to take a break and get some perspective.
I share stress management and burnout prevention strategies daily on my Linkedin page. Click here to connect with me, I'd love to meet you!
If you enjoy these meditations consider becoming a supporter for as little as .99 cents per month.