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meditation for remote workers

5. Micro Meditations and Stress Management for Remote Teams featuring Brad Josling

Introduction: I

In this episode, we’re joined by Brad Josling, co-founder of MeditateHere.com, who shares his journey from working with iconic bands like NSYNC and Cypress Hill to becoming a meditation expert and entrepreneur.

Insights and Discussion:

Brad reflects on how Ekhart Tolle and others sparked his interest in mindfulness and wellness. Transitioning from the high-energy world of music to the realm of meditation, Brad recognized the profound impact of mindfulness on mental health and productivity. This realization led him to co-found MeditateHere.com, an innovative platform offering guided meditation sessions and resources for individuals seeking balance in their lives.

In our conversation, Brad highlights the importance of micro meditations for remote workers. These short, focused practices provide an opportunity to pause, reset, and cultivate a sense of calm amidst the demands of remote work. By integrating micro meditations into their daily routines, remote teams can enhance their resilience, focus, and overall well-being.

Furthermore, Brad shares insights into effective stress management strategies for remote teams. Drawing from his own experiences leading a distributed team of trainers and collaborators, Brad emphasizes the value of mindfulness in navigating challenges and fostering a culture of thoughtful response rather than reactive behavior.

Thanks Brad for sharing your journey and expertise in micro meditations and stress management for remote teams!

Be sure to check out the MeditateHere.com app for guided meditation sessions and resources to support your well-being. There is a 14-day free trial available to get you started!

Direct links to the app- Apple   Google

Stay tuned for more episodes where we delve into strategies for thriving in the remote work landscape.

 

Here is the full transcript:

RBG Episode 5 Brad Josling

SUMMARY KEYWORDS

meditation, working, remote, talking, teachers, stress, meditate, brad, people, app, stress levels, put, developing, brands, entrepreneur, sitting, ideas, life, today, started

SPEAKERS

Brad Josling, Paul Urwin

Paul Urwin  00:01

Welcome to remote business growth, your go to source for all things remote work, and business growth. Join us as we delve deep into the strategies, insights and success stories that will help you thrive in the remote work landscape. Whether you’re an entrepreneur, a remote team leader, or simply curious about how to grow your business, this podcast is your gateway to unlocking your full potential. So get ready to embark on a journey of innovation and success. Hey there, Paul here and welcome to episode five of the remote Business Growth Podcast. Today, I’m talking with Brad jostling about micro meditation about stress levels that entrepreneurs and remote workers go through and how to find a solution to that. So how to really focus on your, your health and your wellness and your well being as an entrepreneur as a remote worker or a remote team leader. So a really, really important topic and Yeah, wonderful discussion with Brad that’s coming up in just a second. Just a quick reminder that if you would like to hire a virtual assistant or a remote worker to grow your business, then head on over to www.thereistalent.com that’s www.thereistalent.com right let’s get cracking with Brad Brad Joslin is a Business Development Executive with deep experience in media, and entertainment. His experience spans working with top tier music talent, founding and producing music events, and developing strategic media executions with Fortune 100 brands. He first discovered the power of meditation through readings of Eckhart Tolle, and then attending a sangha in Toronto, struck by the opportunity to make meditation accessible to the everyday person. Brand sees its power as a foundational part of work and personal life. He is one of the co founders of meditate here, Brad, welcome to the show.

Brad Josling  01:59

Oh, thanks a lot for having me. I’m excited to be here.

Paul Urwin  02:02

Yeah. Great to have you here really looking to talk in a little bit about remote work and, and mental health and, and lots of other great topics as well. So tell me a little bit about your background brand, please.

Brad Josling  02:13

Yeah, sure. I’ll get started. My career sort of divided fairly neatly in half, but first half of it was in the music industry, actually working for record labels and managing bands and all sorts of fun stuff through my 20s and into my early 30s. And then I shifted gears into Dotto and

Paul Urwin  02:33

you can’t skip. You can’t skip all of that. Come on. Come on. Give us a bit more on that. Yeah. Yeah, of course. That sounds amazing.

Brad Josling  02:41

Yeah, I mean, I had like, I had the best time coming out of college. And then I worked for record labels right out of the gates and used to work for I basically represented them and Canada, working for artists like NSYNC and Backstreet Boys, and tulle and Cypress Hill, and wow, I had a wonderful I thought this was like the world. This is great. I get to work in a bar and going to events all the time. Yeah, I really, really enjoyed that. And then, you know, I sort of came through the age when Napster started and started to really tanked the music business. And at that juncture, I realized that needed to get more savvy on digital and I shifted into really sort of digital and brands. And so the second half of my career was really working with brands, programmatic advertising, entertainment, and brands and various startups, leading sales and marketing. And, and that’s sort of like, that’s been like the journey of my career up until we started the meditation business, which we’ll talk about.

Paul Urwin  03:49

Brilliant. Brilliant. Yeah. What a career. Fascinating, fascinating. All right. Well, tell us a little bit about the meditation business then. Yeah.

Brad Josling  03:56

So I mean, maybe I’ll start off just a little bit of the story of sort of how I evolved into it. You know, I’ve been meditating for probably, gosh, like, 15 plus years or something. Yeah. I discovered it through a variety of different places. But, you know, one writer that I really identified with was Eckhart Tolle, which he wrote The Power of Now and books like that. And that was really sort of eye opening to me of just this idea that, you know, almost like you are not your thoughts and being in the present moment and what that meant. It was kind of like, it’s still such a simple idea, but it’s quite groundbreaking when you spend time with it. So you know, I got really into meditation and and sat and singers and stuff like that and really kind of dove into it, different retreats and things like that, but it’s been a part of my life really from 20 years and it would be a lot to like barely doing any, but it’s always been something I could come back to you And then fast forward. I was at a large digital advertising firm, and I met my current business partner, Eric, who we were working together and turned out, we had a common interest in wellness and mental health. And he was just at that time starting to get into meditation and discovering it and really diving pretty deep into it, doing like, you know, 10 day silent meditation retreats. And so one night over beers when all good ideas come. He said, Look, I have this idea of meditation studios, and this is pre COVID. Okay. And, you know, like, I don’t jump at ideas very quickly. But I was like, from all my background, I was like, yes, like, from a brand standpoint, no one had really taken a swing at developing meditation studios, lots of yoga studios, obviously, but no videos. So as fast entrepreneurs, we spun one up in about two months, we set up a meditation studio in the city that we live in Victoria, British Columbia, okay, in the nicest office building we could find. And it was through a friend of mine, that it was actually his family owned the office building, he was really into it. And so we set it up, we put together a collective of incredible meditation teachers, and we opened our doors. And the cool thing about it, just that experience to you know, that sort of started the path to where we are today is we had, there was such a high level of curiosity, even though there were apps like calm and headspace meditation was really starting to hit the mainstream, we got a huge amount of interest from HR teams, employees themselves from like tech firms and finance firms that were dealing with high levels of stress, right. And they were so interested in how meditation can help them so they would come down, sit with our teachers and get that experience. And that was like, I think that was sort of like our first sort of aha moment that, you know, in the work world, you know, we’re all dealing with immense amounts of stress, and trying to find ways to deal with it. And so that was really the beginning. And then COVID hit, and everything stopped. And what didn’t stop, in our opinion was stress. You know, everything sort of ramped up from there, it was already at a high level globally. There’s a lot of studies to support that. But with COVID, so much uncertainty entered the world. And we were all isolated, right? Obviously, remote working took off. And we realized that that’s where we started to really understand the beginnings of who we wanted to help and how we wanted to help them. We wanted to help people that were having, you know, very, you know, complex, busy lives, integrate meditation into their lives, and help them feel better. Because, you know, my personal, this is sort of my personal core belief is that we can’t be at our best unless we feel our best, right. And there’s lots of things that contribute to that, like eating well, and exercise and stuff. But certainly, putting focus on our mental state is really, really important. And that’s what we’re super focused. Yeah,

Paul Urwin  08:29

yeah. Yeah. Okay, now Wonderful, wonderful. What do you think the stress levels in general these days are? are so high brands so high?

Brad Josling  08:42

There’s so many things that I think about this a lot. Now, I’ll give you a few reasons. Number one, I can just relate to it. I relate to it. oftenly. Very personally, I have two kids married? Yeah. Like, I have a lot going on workwise things I want to achieve. And that really, you know, it shifts a lot from when before you have kids and stuff, that you’ve got so many different priorities that you’re trying to manage. Right? Yeah. And I think that’s just stressful for anyone. I can I like raise my hand. I’m, like, always going where’s the time? You know, yeah, I feel like I’m constantly having to prioritize what’s most important, and I think that’s just stressful for anyone. On top of that, you know, you add in social media, the amount of access to information and other things that are coming at us constantly. That’s developing really short attention spans. And you know, just, I think that just the anxiety levels from COVID forward really, really ramped up. And then you know, you’re looking at sort of wars and all these other external things that are happening that we have real time information access to, that can tribute to all of it. And then you just come back to your daily life. And I think we’re all just struggling to kind of figure it all out. Yeah. And I think those are all big contributors.

Paul Urwin  10:09

Yeah, totally, I can completely relate to that. It does seem everything just seems to seem so busy. I mean, it seems that, you know, you can completely feel I can easily completely fill my day with work. And yet, there are a number of other priorities that, you know, that I that I want to focus on, you know, it is tricky, for sure.

Brad Josling  10:31

I also talk to a lot of people like with our clients and people that are in our community, and that are just like you and I, and often, too, I sort of tried to get really close to like, why are they interested in meditating. And often, what it actually comes down to is people want to, you know, to take it to a deeper level, want to make sure that they’re aligned to their values, and what they want to be doing and growing, and all that kind of stuff. So it’s not just about, it’s certainly often about relief, like I just need a bit of a break, and I need a reset to help with, but on a more ongoing basis. It’s also about like, where am I going, like, what am I doing? You know, yeah, making sure that, like, I’m taking that as that time and giving myself that space, to to, you know, feel like Am I on the path that I want to be on and I’m aligned to where I want to be and stuff. So that’s kind of like, more bigger picture, but certainly important as well. Yeah,

Paul Urwin  11:30

absolutely. Okay, great. So where did you Where did you go with the studio, then? Yeah,

Brad Josling  11:35

so we closed it. You know, it was it was originally like a bit of an experiment. And then obviously, COVID hit. And we just rolled it up, essentially. And realized that we, you know, best place, the best way we could support people was going to be online at that point. So we started to develop a series of different online products. Some of them were more like learning and coaching. Some were focused on doing live meditations with via zoom, especially during the remote work period. But through all of that, the thing that I think gained the most traction to what we did is, is micro meditations. And that’s what we really focus on now. So okay, these are really meditations that are, you know, three minutes or less that can integrate into your day. So it’s not about I need a half an hour to go and sit and meditate, or, yeah, I’ll do it. When I get home. When I’m really tired. After I put the kids to bed. It’s like, Hey, this is three minutes you can take before you answer that first email, or after your morning coffee that you can really fit in and actually get instant benefit from Okay, so that’s what we really, really focus on is how can we do this? Without it being a big ask on your your daily schedule, but still, that you can know that you’re doing it? Right. And yeah, yeah, mobile steps. Yeah. And grow from there. So so that’s what we provide through our app and our platform. And that’s where it’s really evolved to. Okay,

Paul Urwin  13:17

so So how long has that been going for now?

Brad Josling  13:22

Both a year and a half, I guess. Yeah. On a really growing base of of customers that are accessing it. It’s like, it’s so gratifying. You know, we have some really interesting testimonials where, you know, I think of one Jen, who’s, who’s a big fan of ours, and she was like your classic mom, big career executive career, no time in her day, huge family responsibilities, and doesn’t think she can meditate or take care of her mental health. And she said from the first one that she did, which our teachers are really gifted at this, she’s like, it was like, instantaneous. I was like, I can do this. And like, it sounds like I’m elaborating a lot. But she said it was like life changing. said, this is a total game changer for me. And now she does it before she goes into meetings to really calm herself down and get her nervous system down. So she can be you know, really at our best and so cool to hear those stories. Amazing.

Paul Urwin  14:29

Amazing. Okay, and how does it work? Exactly. From from the platform and the app perspective. Someone sort of signs up, is it the sort of subscription model? How does that Yeah,

Brad Josling  14:41

exactly. It’s, it’s really simple. And we’ve also tried to design it that way so that people don’t have to think about it. It’s it’s a it’s an app available on Apple and Google and you can find it on our links from our website, meditate here.com And you You sign up for a 14 day free trial and then paid after that. So you can go and give it a shot and see if you like it. And the cool thing is, is you really don’t have to think about it. We’ve designed meditations for all sorts of different scenarios, whether it’s starting your day, going into a big meeting, trying to tap in more to your creativity, trying to de stress winding down your day, right before you go to sleep. So you sign up and just do it like that. It’s that simple. Pick one that makes sense to you, the teachers are incredible. And then we also support it with what we call micro wisdom. So as you have the app, we send you, like just little bits of ideas about how to integrate, because meditation isn’t just about sitting and doing it. You can, once you have some of the skills, there’s things you can do while you’re talking to someone or, you know, walking. Yeah, to bring yourself back into that present moment. So we’ll give you ideas about how you can think about that in your day. And also recommend different types of meditations that might make sense for you different themes and things like that. So you’ve kind of got these meditation teachers in your pocket to go along. Yeah.

Paul Urwin  16:12

Yeah, brilliant. Well, that sounds extremely, extremely thorough. So yeah, well done. Well done with that.

Brad Josling  16:18

Yeah. But she was working on it and put a lot of thought into it and talk. Yeah, what they want. So.

Paul Urwin  16:25

Yeah. Okay, so you did do quite a lot of research before the year and a half period. Started. Background In the studio, everything.

Brad Josling  16:33

Yeah, there’s years of, I would call it r&d. And this Yeah. Right. And, and working with our teachers, like, you know, our teachers are incredible. They’ve got all that experience all that ancient wisdom. Yeah. From, you know, literally sitting in ashrams and stuff like that. Yeah, what they come to it from a very secular standpoint and understanding this modern mindset that, like, I don’t have time. So how can I bring all that understanding, make it sort of simple and secular, so it’s not like, it’s got none of the woowoo, so to speak. Make it very accessible and concise, and they really understand that. So it’s so cool to have all that experience, but they’re able to bring it and condense it down and make it really, you know, tactical for people to be able to use. Yeah.

Paul Urwin  17:26

Okay. And now very good. And so you’ve so so obviously, I understand that you had a huge background before going into this, but nevertheless, a year and a half ago, where where were you? And what’s the path been? Like over that? over that? 18 months? Yeah,

Brad Josling  17:45

it’s been I mean, it’s, it’s, you know, when you’re developing a product and a company, it’s like, constant learning, right? Yeah. Yeah. So, you know, I think, prior to launching the app, so to speak, that was sort of like a big moment for us. We were like, okay, so we know that we know, quantifiably, that micro meditations is really what people need for that instant relief. And certainly the business can grow and the opportunities and what we can support people with can grow much more beyond that. But let’s get razor focused on that. And that’s when we launched the app, putting that content into it. And then really taking that through a period of learning from that. And then we’ve just relaunched actually releasing a whole raft of new curated micro meditations for different times of your day in different themes. And developing this micro wisdom element as well, that we just relaunched with. So that’s all just been, so again, the culmination of learning over a year and a half and developing new content that makes sense for the audience.

Paul Urwin  19:00

Excellent. Excellent. Well, thanks for thanks for sharing all of that, Brian. That’s really, really amazing. I mean,

Brad Josling  19:07

it all mentioned, this is more sort of like, beta zone, but we’re working with AI now as well. Okay. Yeah. So figuring out where this is going to start to play a role, which we’re really interested in. We’re sort of like, where I’m most interested in with meditation is where can technology like aI merge with the wisdom of these individuals, these teachers to provide added value to people? So we’ve launched our own, actually our own custom chat GPT. And that’s can be accessed from our website, too. But that’s sort of an area we’re starting to explore now as well. Okay.

Paul Urwin  19:47

Very nice. Yeah. Yeah. How difficult was that to set up?

Brad Josling  19:51

It’s so it’s quite easy. Yeah. The magic of I don’t know if you know much about custom GPT is but what’s super interesting about that am is we’ve got like, literally hundreds of hours and lots of texts content from our teachers. And then you can load that into a chat GPT or customs up to, I should say. So we can really understand how our teachers speak and how they think. And then we can leverage that into providing, you know, for example, if someone has a question about meditation or the history of meditation, it doesn’t just look at it from a, what’s all the information I know, but what is what is our audience interested in? What do our what are our teachers perspective? And sort of? Yeah, speaking that way, which is super interesting to explore. Yeah.

Paul Urwin  20:42

Amazing. Amazing what you can do these days, isn’t it? And the changes that are going through? Yes.

Brad Josling  20:47

Really, really incredible. Couple of years. Okay,

Paul Urwin  20:51

now, brilliant. Brilliant. All right. Well, thanks. Thanks very much for that, Brad, I’d like to talk now a little bit about a little bit about your remote collaborators, let’s call them as you’ve gone through this process. Yeah, how that’s worked out for you. So tell me a little bit about, you know, how accustomed you are to, to working online with different partners, you know, any challenges you’ve had along the way? Let’s talk a little bit about that, please.

Brad Josling  21:13

Yeah, I mean, frankly, you know, and we talked a little bit about this before we started recording. But, you know, in all honesty, you know, I guess, like, the year and a half ago, we were actually rebranded branded as a remote working solution. So that was really sort of, it was really, you know, the genesis of that was really coming out of COVID, we recognize there was a marketplace and in remote working, that we needed to support and help, and there was a huge need there. So we were doing a lot of like, webinars and talking with and doing live meditations with remote working groups, through LinkedIn, and different sort of organizations that specialize in remote working. And, you know, just a huge interest in demand there. And, you know, I think you would agree that, I guess, part of the reason like, you know, we we’re not sort of branded as remote working anymore, specifically is because, you know, it’s almost like, you put someone in that box, but they’re still human beings, right? We’re all human beings that happen to work remotely or work hybrid, or work from co working spaces. Like it’s all just kind of drastically changed. But one through line that we all share is that, you know, things are stressful. There’s a lot coming at us now. Right? Yeah, we need solutions that fit into our day to help us manage that, whether it’s like, how can I exercise more efficiently? Or how can I find a break where I can, I can de stress and soothe through all this sort of partnerships and conversations, there’s just a high level of interest, not just from end users being like the actual people, but certainly from HR teams. And yeah, those people, you know, executives, leading remote companies to have, like, you know, I think some of the challenges have always been like, how do I, you know, create good culture? But also, how am I helping with people’s stress levels? I’ll recall, I recall talking to a friend of mine who works for he’s a product lead for a large cloud based company. And I was talking to him about, like his team, which were like, predominantly like software engineers. Yeah. I said, So stress a big deal. He goes, Oh, my God, he goes, my, my engineers are just constantly complaining about how stressed they are. Because they’re up against deadlines. They’re locked in for like, periods of time where they’re trying to meet Yeah, well, product delivery deadlines. And he’s like, this is like, ideal for what we need to do, we need to give them you know, a solution that maybe when they set up a finish a certain period of development, they’ve got a moment to break and they can kind of cleanse and like, yeah, use meditation to do that. So yeah, we’ve seen a lot of demand from from various remote remote working organizations.

Paul Urwin  24:22

Yeah, that whole thing, the whole remote work thing. I mean, of course, it’s just a huge a huge topic nowadays, but I think yeah, when you look at you know, people working, working remotely working from home, you know, everyone’s in everyone’s in a different situation and some people are in a very stressful situation, you know, whether that’s whether that’s caused by isolation or, or loneliness or whether that’s caused by just you know, an expectation to deliver the this sort of focus on delivery focus on results, you know, which I I agree with in general, but obviously, there’s, there’s, there’s a limit to certain things and some people are under a lot of pressure. So yeah, There’s

Brad Josling  25:00

relationships and things like that. And, you know, I think, with all of those stressors that we experienced, you know, one of the cool things about meditation, and it’s, you know, there’s the whole science behind this too. And there’s a lot of scientific studies that show that even, you know, a few minutes has huge benefit. But what it really helps with, you know, we often say stress, but it’s what it’s actually is, is your stress response, right? Because when you get stressed is your interpretation of an event, right? And that might be, I have a really, you know, when my boss sends me a Slack message that says needs to be done by x time, it elevates my stress levels, right? How I’m responding to that information. And where meditation can really help in those situations, is give you a second to take a breath and get space from that. And that’s where the magic is of you can really reduce your, your stress level, on a daily basis from all sorts of different sort of external.

Paul Urwin  26:02

Yeah, you know, in as little as three minutes. And as little as three minutes. Yeah, yeah. It’s amazing. Okay, and how about building you know, building it building your team and your, your, your collaborators? Have you got people in in different in different parts of the world or full time team members contractors had had you have you put your team together?

Brad Josling  26:23

Yeah, great question. I mean, so myself and Eric, who lead the organization are based here in Victoria. And then our meditation teachers tend to be all over the place, one of our lead meditation teachers, Haley’s. She lives in Scotland, on the west coast of Scotland, believe it or not, I have to send you a picture of this. But she was a yoga dome there. It like literally is a dome overlooking the ocean, on the bluffs of Scotland, running various retreats and yoga and meditation retreats. And so she lives there. And then we have meditation teachers all over. And then yeah, we basically at at this stage, we bring in sort of contractors for different marketing resources. We’ve been quite smart to about like, from a technology stack standpoint, you know, we were talking about AI earlier, but there’s so many great solutions to that you don’t need to build everything from the ground up. So it’s amazing what you can do. You know, with technology today that doesn’t require, you know, an engineering team of five people or whatever. Yeah, yeah. What’s been really exciting.

Paul Urwin  27:34

are a couple of those with us. And then Brian interested? Well, yeah,

Brad Josling  27:38

if you’re interested in building an app, I got some ideas for you. Yeah.

Paul Urwin  27:41

Okay. Excellent. Excellent. Excellent. So yeah, you’ve you’ve really you’re kind of bringing it all together, aren’t you? Because you’ve got you’ve got your your teachers who are remote, you’ve got your, your your customers who are a lot of the time remote workers or certainly remote, you know, online online clients. Yeah. And, yeah, bring it all together with that, with that tech setup, and oh, it sounds sounds brilliant, and all, and all in all, in a really good area where you’re aiming to, to put some good out into the world, which I think is

Brad Josling  28:14

that’s kind of the, you know, my own personal mission with this is, I know what meditation and discovering it has done for me and changed the way I sort of look at things and my day to day life. You know,

Paul Urwin  28:26

tell me a little bit more about that. I know, we’ve talked about it through it. But you know, how big of a change is it? How much of an impact has it had on you? To someone to someone, if you were talking to someone who’s never done it before we’ve done it, you know, how, like, how worthwhile has it been to you? What kind of differences it made to you.

Brad Josling  28:45

It’s like, it’s like everything. It’s like everything to my life. Now. It’s, you know, even I was just thinking about this today, even when I get busy. And I’m not necessarily sitting for a long period of time and meditating. I’m meditating all the time, because I know how to do it at any moment. You know, one of the quotes I relate to a lot is it’s not my quote. sure who it is, but you are not your thoughts. Yeah. Yeah. And that’s probably one of the biggest things you can learn through meditation is that if you, you know, we are run rampant by thoughts, I think it’s something like eight we have 80,000 thoughts a day or something like that. And that is what really strikes at us from a stress level and things like that. And often your thoughts are not true, as well. So creating the space where you can detach from those thought patterns and really observe them more objectively, is a real game changer. And, you know, even to be sort of more relevant to today for me, as I became parent, yeah, I’ve come back to all this stuff. Like, you know, being less reactive has been a huge part. octus For me again, right to like, my kids complaining about something or fighting, and taking a moment to give myself a space. So rather than reacting, I respond, and then you respond appropriately. It’s just like it never ends, which is one thing about it, but having those tools. You know, it’s not even just about a selfish how I want to feel, but it can change your relationships with the people that are most important to you as well, which, you know, what’s better than that? Right? If you can have your partnership or be a better parent or co worker friend. Toggling?

Paul Urwin  30:39

Yeah,

Brad Josling  30:40

you know, it’s, I can’t stress it enough. It’s kind of like core to my approach to life, you know, not always great at it. But it’s really, really important.

Paul Urwin  30:52

Wonderful, wonderful stuff. Now, what an amazing one amazing conversation. I’ve, I’ve certainly learned quite a lot. I’ve really enjoyed listening to listening to your story, Brad, it’s been been absolutely fascinating. So yeah, I’ll leave you now with the, with the last word. So please, you know, add anything else you would like to and please, yeah, share those links again, so people can find out more about what you’re up to. Yeah,

Brad Josling  31:16

I mean, I guess I would just end it, if anything I’m talking about if you’re out there, and you’re a remote worker and or have a team. And you want to see if this can help you just try it. You know, that’s what we do with the app and you find it at meditate hear.com All when we’re, and just go try one, and just see how you feel. And that’s really the starting point. And then all the resources are there to help you expand upon that. But you know, I’ve read a lot of behavioral books and things like that around tiny habits and atomic habits. And the best way to do things is start small. And that’s why you can just do something for a few minutes and give it a try. Yeah, so that would be my recommendation. And Paul, thanks so much for for having us. And, and, and really enjoyed the conversation.

Paul Urwin  32:08

Yeah, and likewise, thanks so much, and all the very best with that, Ryan. Thanks a lot. Thanks, Paul. So great episode with Brad I really enjoyed that hope you found useful hope you found it useful. And I think that that focus on, on, on wellness, on health and well being on your own personal mental health is extremely, extremely important, especially if you are an entrepreneur or a business owner working in this remote age. So I would encourage you to head on over to meditatehere.com and sign up for that 14 day free trial, as Brad says definitely worth giving it a go. I think so. So yeah, meditate here.com And if you would like to find out more about how to hire a virtual assistant or remote worker to grow and scale your business, then head on over to there is talent.com That’s thereistalent.com. Thanks very much for tuning in. All the very best and until next time, bye bye

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