Hi Everyone,

Welcome back for episode 6 of The Squad Room. We’re taking a little turn into the realm that is going to make some of you squirm in your patrol car seat as you listen. Today we’re talking about the “M” word – that’s right. We’re going to try and get you to meditate.

But it’s not just me that thinks there’s some value in this. Top performers in the military, high finance, famous artists, and even other cops really endorse meditation – and I’m beginning to think they’re right.

Traver joins me again on this episode to talk about his tips for goal setting, and his own meditation practice and how important it is in his life. Keep in mind, Traver is a former professional MMA fighter, collegiate athlete, and general athletic badass. So, if a guy who used to get kicked in the face for a living can do it without running out the front door to hug a tree then there’s probably something to it.

Additionally, there are a lot of guys that I admire and respect who already have a healthy meditation practice. For example, Greg Amundson from episode 3 meditates daily. Mark Divine, founder of SEALFit and former U.S. Navy Seals Commander says it’s integral to his performance, author and biohacker Tim Ferriss uses it daily.

As for goal setting, here are some of Traver’s tips:

– Make sure this goal is something you want – not what someone else wants for you.

– Write your goals down, keep them near you.

– Make sure there’s a timeline to your goal, and that you have subgoals that break them down further.

– Make them specific: “Lose 30 lbs in 90 days” instead of “I want to lose weight.”

– Make them present and positive: “I will lose 30 pounds.” Not, “I want to lose 30 lbs.”

– Make your goals 50% believable, and make them challenging enough to create action.

He goes through many more – all great ideas.

Keep an open mind listening to this episode. Meditation is not something we as cops are prone to embrace but I’ll tell you about my initial experiences with it here in this episode.

If you’re already looking forward to zen moments of clarity and inner peace, I’ll warn you it ain’t that easy. But, here are some resources to help you get started and get a sense of what it takes.

This is a great introduction on why you should meditate


One resource I’ve really used is Headspace. Headspace is an app that starts with short 5 minute guided meditations led by this guy Andy Puddicome. Andy took an unexpected trip to Himilayas and eventually spent 10 years as a Buddhist monk. Headspace is free to start and they eventually move you from 5 minutes to 10 minutes and so on. The free stuff is enough for you to get a sense of it’s value to you. Andy also has a Ted talk you should check out.

Thanks for reading and listening. Please take a moment to leave us a review on iTunes. It really helps promote the show and get the word out about the importance of health and wellness in the lives of police officers, corrections officers and first responders around the world.

Stay safe