Most of us breathe all day without ever really noticing a single breath.

Learning to pay attention to just one changes everything.In this episode, I walk through what meditation actually is, why it changed my life, and how you can start with something as simple as following a single breath. No incense, no beach photos, no magic bullet—just a practical way to teach your mind to stay in one place.What you’ll learn:•Why learning to meditate became one of the most pivotal changes in my life •How a single breath can become your whole focus (and why that matters) •The real goal of meditation (hint: it’s not “clearing your mind”) •What to do when you get distracted—without judgment or criticism •How meditation helps with addiction, overthinking, and everyday stress •A simple way to start a daily practice in just five minutesI came into meditation from a pretty rough place—fresh out of jail, addicted, and making life hard for myself and everyone around me. Over time, meditation helped me recognize my mind, focus it, and stop letting it run my life. It’s not instant peace and it’s not easy, but it is simple and it is worth it.Try this:Set a timer for five minutes. Follow one breath from the moment it hits your nose until the moment it leaves. When (not if) you get distracted, just notice it and come back to the breath. No drama, no judgment.Guided Meditation: https://youtu.be/rJYwcwS1_oI If you give this a shot, let me know how it went in the comments. If you’d like a deeper dive or a new guided version, tell me what would be most helpful and I can build more around it. Subscribe for more on meditation, mindfulness, and building a life that’s actually workable in the real world.

New year goals matter.Your reference point matters more.What you’ll learn• Why looking forward all the time makes you forget your progress.• How comparison steals perspective, even when your life is working.• A simple way to measure against your past self, not an ideal you have not reached.• How to review the last year with honesty and grace.• How to set goals for 2026 without turning self-criticism into fuel.Most people start January with plans and pressure.In this episode, I talk about why you need to look back before you look forward. I share a story from my own life, including the version of me that showed up in West Texas after jail and a wreck, and why I still need to remember that starting point. Then I give you a quick progress review you can use this week to anchor yourself in what you’ve built, the skills you’ve earned, and the ground you’ve covered.You can chase growth without hating yourself.Subscribe for more practical tools and honest conversations about growth, clarity, and momentum.Keywordsnew year goals, goal setting, progress review, the gap and the gain, self criticism, comparison, negativity bias, hedonic treadmill, perspective, gratitude, resilience, personal growth, executive coaching

Your mind isn't giving you reality—it's filtering, twisting, and often working against you.In this episode, I break down why your thoughts aren't actually "you" and how your mind operates more like a rogue AI that creates problems instead of solving them. If you've ever felt like you can't shut your brain off, or your thoughts make everything harder than it needs to be, this is for you.What you'll learn:• Why you are not your thoughts (and what that actually means)• How your mind tints reality and creates unnecessary suffering• The simple practice of observing your thoughts without judgment• Why questioning your thoughts changes everything• How to recognize when your mind is stirring up troubleI spent over a decade as a therapist and years teaching meditation. One of the most shocking realizations people have is that their thoughts aren't them—and they don't even really "think" their thoughts. Once you understand this, you can stop giving your mind a free pass to run your life.This is the first in a trilogy on understanding your mind. Next, we'll dive into meditation and mindfulness as tools to observe and work with your thoughts.Start this week: Notice what your mind is telling you. No judgment, no criticism—just observe. That simple act changes your relationship with everything.If this resonates, let me know in the comments. And if you want to go deeper, stick around for the next two episodes. Subscribe for more on meditation, mindfulness, and building a life that actually works.