PODCAST · health
Unbusy Your Mind
by Joshua R Graner
Short meditation and mindfulness practices designed to reduce mental clutter and create space for insight, creativity, and rest. Support this podcast: https://podcasters.spotify.com/pod/show/joshua-r-graner0/support
Episodes
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Ep. 27 - The Problem With Meditation: Quantity vs Quality
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...
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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
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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…
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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...
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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...
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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…
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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…
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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…
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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...
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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...
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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…
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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…
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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…
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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,...
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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...
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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…
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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…
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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…
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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...
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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...
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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...
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Ep. 6 Working With Challenging Emotions
If you enjoy these meditations consider becoming a supporter for as little as .99 cents per month by clicking this link. 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…
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EP. 5 - Working With Insistent Thoughts
If you enjoy these meditations consider becoming a supporter for as little as .99 cents per month by clicking this link. 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...
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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…
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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...
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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…
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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...
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Frequently Asked Questions
How many episodes does Unbusy Your Mind have?
Unbusy Your Mind currently has 27 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Unbusy Your Mind about?
Short meditation and mindfulness practices designed to reduce mental clutter and create space for insight, creativity, and rest. Support this podcast: https://podcasters.spotify.com/pod/show/joshua-r-graner0/support
How often does Unbusy Your Mind release new episodes?
Unbusy Your Mind has 27 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Unbusy Your Mind?
You can listen to Unbusy Your Mind on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Unbusy Your Mind?
Unbusy Your Mind is created and hosted by Joshua R Graner.
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