How to Invest 365 Extra Hours (Part 3 of 5): Meditation

Ryan Warner
Nov 27, 2017 · 3 min read

[This blog series details my morning routine. The idea for this series comes from a guest on a podcast I co-host who said that if you wakeup an hour earlier each day, you net an extra 15.2 days per year. One way to invest the newly discovered time is in yourself by having a productive morning routine. Part 1 of this series sets the stage and Part 2 covers my morning workout.]


Growing up in the Midwest, meditation is a word that rears its head rarely, and is accompanied by a TON of negative baggage. Even in liberal San Francisco, where I currently live, the baggage associated with the word meditation is there.

Regardless of what you call it — imagery, prayer, meditation, mindfulness, etc. — taking 10 minutes for yourself each morning to sit in quiet with no distractions is something I’ve done for almost 2 years now. It’s a crucial piece of my morning routine, which I use to:

  • Visualize how I want the day or a big goal to unfold
  • Detach from any problems of the outside world by letting all thoughts pass through my mind like clouds passing through the sky
  • Clear the mind and improve focus
  • Remove anger or frustration
  • Relax
  • Get positive
  • Get excited about the day
  • Increase empathy
  • Enjoy life
  • Do absolutely nothing
  • Get to know myself
  • Extend love to my friends and family

The Practice

When it’s time to meditate (immediately after I workout), I spend one minute breathing heavily, and then I set Calm for a 10-minute, timed meditation. A former guest on the podcast Anthony Iannarino (international speaker and sales thought leader) meditates with his eyes open, so feel free to try different techniques. Here is the full podcast episode with Anthony where we dive into his morning routine.

When I’m done meditating I go right into my journal (which is Part 4 of this series).


Resistance accompanies any difficult act, and meditation is no different. For me, resistance to meditation appeared in two forms: being frustrated with how bad I was at meditating, and not having enough time to meditate.

Regarding the former, when I first started meditating I was really bad (and still am). What I mean is that it was really tough to have ‘no thoughts’ for 10 minutes. My mind wandered like crazy and before you know it, the 10 minutes had come and gone. The reality is that having no thoughts is not the goal of meditation. To me, the goal is to develop an awareness of where your mind is ‘at’ during a certain point and time, and then to be able to bring yourself back to the present moment. If you are also experiencing frustration with meditation, try to change your perception of what a successful practice is.

On the timing piece let’s turn to my man Tony Robbins who said, “If you don’t have 10 minutes, you don’t have a life.” Make the time to meditate, and just remember that Ray Dalio (worth $17b) mediates for 40 minutes a day. If he can carve-out 40 minutes, you can carve-out 10 minutes.

Do you meditate? What tips or advice can you share with the readers?

Check back next week for Part 4 — Journaling.

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Ryan Warner (@Ryan_N_Warner) is an account executive on Salesforce’s Financial Services team. Ryan also co-hosts the TR Talk Podcast, where co-host Tom Alaimo and Ryan interview leaders in their fields to learn how millennials can make an impact in today’s workforce.

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Ryan Warner

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Sales professional @ Salesforce. Co-Host of TR Talk Podcast. Midwest native. Go Cubs! RyanWarner.Net