Welcome back to the Articharm podcast and today we're all about mindfulness to help you supercharge your social skills and turn that small talk into smart talk surround yourself with an army of high status individuals to grow your social capital and unlock your hidden charisma to crush it and business love and life that's what we do here at the articharm i'm a j and i'm johnny so last week we've dropped three training videos to help you discover your core values they're completely free and we've got great response from the listeners

and here's the thing we've had a lot of successful people on the show over the last 13 years Kobe sugar ray Tim Ferris David Goggins Gary V just to name a few and what do they all have in common they live of value driven life that has helped them reach their incredible successes they define their values they channel them daily and communicate them clearly to everyone so we put together a free training to help you do exactly that video one is all about defining those core values once and for all video

two is about how to start living them in your daily life incorporating them each and every day and lastly video three teaches you how to finally communicate them so you're not sitting there wondering are people listening are they getting it and you're finally attracting the right people into your life check out the absolutely free training at the articharm dot com slash panda

text panda pa and da that's panda like the bear to one six seven eight five zero six seven five four three that's one six seven eight five zero six seven five four three go right now to the articharm dot com slash panda thank you everyone for tuning in let's start the show today we have Justin Michael Williams with us in studio Justin is a meditation teacher with his own approach that ties in closely with what we've covered here on the show

he's also a successful musician in fact his debut album metamorphosis shot right to the top 20 and iTunes pop music when it was released Justin's a podcast host activist and transformational speaker and we're so excited to have him his book stay woke a meditation guide for the rest of us came out just a few days ago and if you've listened to the show before you know that we're huge fans of mindfulness and meditation

but Justin's book is more than that it's a manual that helps you create a meditation that works for you and helps you change your life go after your dreams and I have to say I've played around with the apps Justin is my own meditation teacher and I love my new mantra thank you so much for joining us in studio today Justin so I've been excited for this episode because as a meditation skeptic I've tried it myself and it just never really stuck and we got introduced to a mutual friend and

essentially was like hey I want to figure out this meditation thing because everything that I'm hearing online the science of it we hear it everywhere but of course we're all about science here on the show first so today we're so excited to welcome Justin on the show to talk about meditation and not only the science your story and how you help me actually enjoy meditation so thank you for joining us Justin yeah really glad to be here today guys so obviously we love going deep into the science

of socialization connection and we'd be remiss if we skipped over the science of meditation because I think a lot of people hear meditation mindfulness I know Johnny got a little skeptical we were laughing they just think the woo exactly a touch of the will yeah but there is a lot of science we were talking about this earlier that is now backing up the benefits to our mental health our physical health and well being all through meditation yeah

and I think for a lot of people there's a lot of different elements that sort of attach themselves to meditation because of its benefits and because of that their message kind of gets muddies the waters and it makes it difficult for for a lot of people to really understand just what it is how it works and what they should be looking for when they're doing it yeah yeah and it's a really interesting thing that's happening right now because one of the weird phenomenon happen is everybody if it's your yoga teacher your pilates teacher or whoever you're going to do it.

So I think it's really important to like they are going to like oh let's meditate but they don't know what the hell they're doing like they haven't most people haven't been trained in meditation actually how to teach the practice and I have to say Johnny like I'm actually with you so I'm half woo half science and I really am a skeptic at heart and really like digging into the science and so one of the things that was super important to me when I was writing the book I partnered with Dacker Keltner who's actually over he's the head over the greater good science center at UC Berkeley and they've done it.

And then tons of quantitative and qualitative research around things like happiness and mindfulness and mental health and awe and we put tons of science in the book to show that this stuff is not just woo woo like what's happening right now is the science is actually catching up with these ancient practices that the mystics new worked and now we're finally understanding why.

And when we were talking about the first question that I had for you was how long am I supposed to meditate because you know the app say 10 some say hours I know there are full retreats we're not speaking to anyone for days at a time which are awful if you ask me I don't like those so I'm not going to ask just if you're on this podcast no I'm not going to ask you to go sit quietly for 12 days that's not my vibe okay so how long should we be meditating what is the science a there yeah so there there's some research that's actually coming out of amishi jaws.

This lab in Florida actually and they found out they they're integrating mindfulness into the military and of course the military which is like fully integrated now and so the military of course wants to know okay what's the minimum dosage like what's the minimum amount of time that we have to take and what they found that it's at about 12 minutes 12 minutes is when you start really getting the benefits and I think this is really freeing because so many people think I have to sit for 30 minutes I have to sit for an hour I have to sit for whatever.

What the science shows is that short meditations consistently is where you actually get all the benefits from not necessarily from a longer meditation every once in a while those might feel good but the real benefits that we see in terms of reducing stress and cortisol levels and anti aging and focus that all comes from a little bit of a longer and consistent practice.

And for a lot of us when we start meditating our first thought is okay I got to look at the time yeah I got how long do I got to do this yeah your mind immediately starts water starts wandering from the meditation and you're like okay just how much longer so 12 was so liberating to know okay 12 is definitely something everyone can squeeze into their schedule yeah and there's a time frame that's best for this as well as in there yeah so there I mean really what I tell people is there are different times.

Of day that you're talking about what time of day to meditate right so there's there's different times of day that you can meditate and I usually say to people mornings are best and I know that's hard for a lot of people so if you got to get it in somewhere else on your lunch break when you're going to sleep whatever that's good

the main thing that I say is don't meditate right after you eat because your body is kind of like busy doing stuff right so it's hard to relax but mornings are really important because science is actually proven that our brains are in a similar state to being hypnotized

when we wake up in the morning for about the first 10 or 15 minutes after you wake up so whatever you see whatever you read whatever you do in that first 15 minutes of your day has a consequential influence on the trajectory of the rest of your day there was a study that are you on a huffington actually posted about about it was something like this I think this is the exact number that for people who watched even three minutes of anything negative within the first 10 minutes of their day had a 27% chance of having a negative day

six to eight hours later and the other thing that was interesting about it is without knowing why so I want to really key in on that 27 like there's already so much that can make us have a negative day so if we're already starting with a 30% chance of having a higher likelihood of having a negative day

you know we're putting ourselves up for failure.

Everybody has woken up looked at their phone yeah and guiding extremely pissed off within five minutes right so I mean that just seems to be the norm though and I think and I know AJ and I have talked about this about our morning routines and how we're trying to deviate from even looking at that until we've been to the gym till we were able to process things process things properly in perspective without getting upset

while still lying in bed.

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