You Are Heroic with Brian Johnson4 Marras 2022

+1: A Heroic Meditation (#1323)

We Love You… Let's GO! In our last +1, we talked about the fact that I'm hitting 101 Heroic Targets a day so I can keep my daimon in play. You try it yet? Of course, as I've said many times, you don't need to be quite as crazy and ALL IN as I am to get the benefits of using the Heroic app. Early research shows that hitting as few as THREE Heroic Targets a day can boost your Energy 40%, your Productivity 20% and your Connection 15%—all in a few minutes on the app per day. Why does the Heroic app work so powerfully? Because there's E X T R A O R D I N A R Y power in living our lives with a clear intention and shining the spotlight of our attention on the things that matter most. Then, of course, DOING the things that are in integrity with that vision of our best selves. Not once in a while but EVERY.SINGLE.DAY. Now… One of the Heroic Energy Targets I commit to every morning these days is: "Cold Plunge (2:43 after 30)" That's short-hand for: Get in the cold plunge for 2 minutes and 43 seconds after your 30 minute AM workout. Why 2:43? Because we love you. I actually do that twice a day—once after my AM workout and the second time an hour or two before I go to bed. Why 2:43 x 2? Because 2 x 2 min and 43 seconds is about 5.51 minutes and, well, everything I do is tied back to my purpose of helping create a world in which 51% of humanity is flourishing by the year 2051. Now… On to the point of Today's +1. I came up with a little 2 minute and 43 second Heroic meditation that I do every time I hop in the cold plunge. It goes like this. First, I take a deep breath before I get in to the cold plunge. In through the nose, down into the belly, back out through the nose—exhale slightly longer than the inhale… Optimal Breathing 101 style. You know the drill. Before we go further… To be VERY clear, I never really want to hop in the cold. Getting in 51-57 degree water is never a particularly pleasant experience. But, I do it because a) I like building the habit of doing things I don't like to do and b) I know the benefits of cold are extraordinary (see Notes on The Wim Hof Method!) so I move through my resistance and get in. I do a little "5-4-3-2-1!" countdown and… I'M IN. Then… My 2:43 Heroic Meditation begins. I start by saying each virtue. Wisdom. Self-Mastery. Love. Courage. Gratitude. Hope. Curiosity. Zest. Then I say an affirmation for each virtue. I am Wise. I am Disciplined. I am Loving. I am Courageous. I am Grateful. I am Hopeful. I am Curious. I am Zesty. Then I say the declaration for each virtue. I know the game I'm playing and how to play it well. I have structural, reactive, and expansive discipline. I am connected, joyful, and encouraging. I am willing to act in the presence of fear. I appreciate all the blessings and gifts in my life. I have an inspiring target, agency, and pathways. I pay attention to what's working and what needs work. I dominate my fundamentals so I have Heroic Energy. Then I repeat each virtue. Wisdom. Self-Mastery. Love. Courage. Gratitude. Hope. Curiosity. Zest. Then I think of my tattoos as I remind myself of our ultimate mission: "Hero, I see a world in which 51% of humanity is flourishing by 2051. My Soul Force is at 101 and I'm helping 1 million people get THEIR Soul Force to 101 so we can change the world together." Then I say to myself: "All in. Let's go!!!" Then I get out of the cold, dry off and get back to dominating my day. That's a 2 minute, 43 second version of a Heroic meditation. All in. Day 1. Let's go!

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