49 Meditation 101 with Benjamin F. Asher, MD

InForm Fitness Podcast


Board-certified Head and Neck Surgeon and Transcendental Meditation Instructor Dr. Benjamin Asher join Adam Zickerman and Mike Rogers to discuss the value of rest and recovery through mindfulness and meditation.

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Benjamin:        There is a large body of research out there, looking at all aspects of the way that meditation affects the physiology, what it does to the brain waves, how brain waves become more coherent. How blood pressure goes down, heart rate goes down, blood pressure goes down. And this is actually across all types of meditation, whether it be a T-M or mindfulness based practice. There are studies that look at medication and attention deficit disorder and showing that it proves that, and then there are all kinds of quality of life studies showing that people who meditate tend to be happier, live longer lives and just feel more connected to themselves.

Tim:     This is episode 49 of the InForm Fitness Podcast. What’s up, InForm Nation? I’m Tim Edwards, with the InBound Podcasting Network and a client of InForm Fitness. Can you believe we’re knocking on the door of 50 total episodes for this podcast? Wow. Thank you very much for your continued support of this show and our sponsors. Now, over the past year and a half or so, Adam Zickerman, the founder of InForm Fitness and Mike Rogers, the general manager of the InForm Fitness location there in Manhattan. Along with a wide array of guests have discussed, in great length, the importance of building muscle in a safe manner, so that you can live the kind of life you want to live. We also have talked in great length about the value of adopting a nutritional plan, that supports the building of that muscle, and burning fat to supercharge your metabolism. Well today, we will be drilling down into component, or pillar, number three to live a healthy and balanced life. Rest and recovery. As you well know, your body needs to recoup and heal following your 20-30 minute high intensity workout at InForm Fitness. Well, your mind also deserves an opportunity to be rejuvenated through proper sleep and mindfulness. So today, we are welcoming Dr. Benjamin Asher, who is based out of New York City, and is a board certified head and neck surgeon. And a transcendental meditation instructor. Dr. Asher will be providing us with an easy to understand conversation regarding mindfulness and meditation. He will break down the value of meditation, the various meditation methods, and how to get started on a path of rest, recovery and mindfulness.

Adam: Okay, welcome to the program. We have a really good show today. We have with us, Dr. Benjamin Asher. He’s a holistic ear, nose and throat doctor, but he’s also a client of InForm Fitness. And we’ve known, Mike and I have known him, for many years as a client, and we’ve had many, many discussions about very interesting things. He’s a fascinating man and a great doctor. He is obviously a Western trained doctor and a medical doctor in the United States, in New York. But he is also a holistic [doctor], he also looks at the problems in modern medicine, and he deals with them. And he approaches medicine from both Eastern philosophy and modern Western philosophy, to really find the right balance to help the patient. Because there’s a lot of problems in modern medicine, as we know. It’s really a business, or run like a business and sometimes the business goals of a medical practice are not exactly congruent with the goals of the patient. And Dr. Asher is well aware of that and he’s dealt with that in his practice. But he’s also a meditation expert, and that’s kind of why he’s here with us today. To talk about meditation, and it’s nice to hear about meditation from a medically trained doctor, it’s unusual. So a lot of  medically trained doctors, they poo-poo Eastern medicine and that’s not cool either. But on the other hand, there are all these gurus out there that don’t know anything about medicine, and they’re acting as doctors and they’re pushing the Eastern philosophy. And that also can be dangerous. A lot of people for example, that I know of, go for these holistic treatments when they’re diagnosed with stage IV, metastatic cancer. And they think that getting IVs of Vitamin C and B12 and meditating is going to cure them of their metastatic cancer, and that’s not necessarily the right thing either. So without further ado, let’s bring on Dr. Asher. Welcome to the show, Dr. Asher.

Benjamin:        Hi Adam, thank you very much for having me. Hi Mike, I appreciate you folks participating in this conversation. Which, I think, is a really important topic for people and it’s the very fundamental basis for overall well-being.

Adam:             So let me ask a question first. How did you become interested in meditation and stress reduction, being a medically Western trained doctor?

Benjamin:        Well, I actually started meditating way before going to medical school, and my interest in going to medical school actually was, I thought, at the time, that I felt so strongly about meditation practice that I felt that if I could be a doctor, I could get more people interested in having a meditation practice. So I started actually doing some work with meditation when I was 16 years old. And once I started college, I started doing transcendental meditation and I became a teacher of transcendental meditation. And after that, I’ve been doing all types of meditation practices and have studied many forms. So what people talk to me about meditation, I don’t tell them, just do one type. I try to figure out, what kind of meditation works best for different types of people and what they seem to like.

Adam: That’s interesting. I do know that there are lots of different types of meditation, and it’s interesting that you help somebody given their personality. And whatever else makes them up, in your opinion, will decide what meditation to set them up with. But before we get into the different types of meditation, I was wondering maybe you can — you talked about stress and relieving stress. Why should we be so concerned about stress, in general?

Benjamin:        If you look at the list of illnesses that people are having in our society, at least the top 10 are somewhat stress related. And the elevated stress levels just cause — it wreaks havoc on the body. Elevated cortisol levels, promote diabetes, they promote heart disease, hypertension, stroke, reducing immune function. So living and not dealing with stress has a significantly adverse impact on our health and wellbeing. So that’s just one aspect of it, not to mention that if we’re chronically living in a state of anxiety and fear or depression, we’re not leading a very happy life.

Mike:   Dr. Asher, what exactly does meditation do?

Benjamin:        Well, there is a large body of research out there, looking at all aspects of the way that meditation affects the physiology, what it does to the brain waves, how brain waves become more coherent. How blood pressure goes down, heart rate goes down, blood pressure goes down. And this is actually across all types of meditation, whether you do T-M or mindfulness based practice. There are studies that look at medication and attention deficit disorder and showing that it proves that, and then there are all kinds of quality of life studies showing that people who meditate tend to be happier, live longer lives and just feel more connected to themselves. So across the board, if you want to do one thing that’s going to really give you the most bang for your buck for your health, it’s actually something really worthwhile.

Adam: I had you on the show because this speaks to one of the pillars of our basic philosophy, of my company; exercise, rest and nutrition. Those are the three pillars that I like to point out for a really good, healthy, balanced life and you can’t have one without the other. You need all three. When I talk about pillar number three, rest, in my book, it’s not just about getting enough sleep, which, of course, is important. But it goes way beyond getting sleep, it’s what you were just talking about, dealing with stress. And when I use the word rest, it means a lot more again than sleep. There are all types of rest. Do you want to speak a little bit about the different types of rest that there are?

Benjamin:        Absolutely. So there are different stages of sleep, there’s REM sleep and different levels of sleep and how restful sleep becomes. And then each of those states of sleep has a physiological signature, and the same thing in a meditation practice. There is actually a physiological signature of that, which is that the mind’s awake and the body is in a deep state of rest. So it allows and affords the body a different type of opportunity of rest, for it to relieve itself of different kinds of issues. Interestingly, a new development, which I just recently learned about, is something called the glymphatic system. The lymphatic system is actually the lymphatic system of the brain, and it’s how the brain detoxifies. And the brain actually detoxifies in sleep, the brain actually detoxifies through the nose and sinuses. It’s important that we get — the reason why I’m bringing it up is that the rest that we get, in sleep and in meditation, actually helps clear our brains of toxins. So it’s a very important thing to get, and you can’t overemphasize that.

Mike:   Dr. Asher, what are the types of meditation?

Benjamin:        So there are many types of meditation, but you can kind of break them down into a few broad categories. There are the mindfulness type of meditations, like Headspace, the app Headspace. John Cabot’s, Mindfulness Based Stress Reduction. Zen meditation or Buddhist meditation called Vipassana. And basically, those practices are often associated with being aware of the breath, and allowing the mind to just be and do what it’s doing, without judging it and just being present in the present moment. And it’s very relaxing, it really trains us to be more present, and that ability to be more in the present moment takes us out of being in future think, which is a major cause of anxiety.

Adam:             Future think.

Benjamin:        Totally being in the moment. And you could actually look at people who do intense activities like rock climbing and it’s actually a type of mindfulness practice. Because if you’re rock climbing, you really have to be totally present, because you can’t afford to make mistakes, it’s really just one thing after the other, one step by step.

Mike:   I can imagine with performance of any kind, even if it’s like public speaking or something physical. When you were talking about rest and the benefits of getting proper rest and sleep and Adam was going into the pillar, but I was going into the idea of performance. I’ve been practicing meditation, at times more consistent than others in my life, but the times when I feel I’m doing it and I am more consistent, I’m finding that my stress management is better. My golf game is better and this does happen sometimes by sitting quietly in a chair. But it also happens sometimes while I’m quietly on my bicycle, in the morning, when nothing else is going on.

Benjamin:        Right, and even the practice of the intense workout in your center is actually — can actually be a meditative practice because it’s you in the moment and you’re in the moment of working what you’re doing.

Adam: Yeah, I actually have a line that I always ask my clients to see if they really get what we’re doing. I say, so what do you think the most important repetition of the set is? People usually say the last one or the first one or whatever, and I’ll say, no, it’s the one you’re doing.

Benjamin:        Right, so it’s totally being present in what you’re doing. So the meditation practice is a setup for being more mindful in any of those moments.

Adam: And that’s just one type of meditation practice, then there are other types of meditation practices.

Benjamin:        So other types of meditations, which come from India mostly, are using a mantra; which is some sound, usually a Sanskrit word, which quiets the mind down. Transcendental meditation is one of those. It is very effective. I mean, transcendental meditation, vedic meditation, there’s another — various offshoots of that. Or Herbert Benson did the — where you meditate on the word one, using a word. And then the Christian centering practice, which is also like a mantra, where you actually center on a prayer. It’s contemplation but it doesn’t have to be contemplation, it can just be, not really worrying about the meaning but just the sound value, which quiets the mind.

Mike:   I was just thinking about something. I love yoga, I just haven’t been able to find time to do it recently. One of the things I absolutely love, if I break down all of the elements; I think about the ohm and what is going on with the word ohm. I was wondering, do you have any idea, why did they choose that? Where does that come from and why does that feel — you feel the vibration of the word and there’s this calming effect when you say it. I don’t know if I’m digressing or going in a different direction, but I was just curious about that.

Adam: It’s a mantra, right?

Benjamin:        It is a mantra and it has a definite value of vibration. So the way you look at the vibrational value of the mantras are is they have a way of training the physiology. So you train the brain waves with the mantra, and that has an effect. So ohm has a specific effect and has an effect on calming the body down in a certain way.

Mike:   You’re saying that mantras, some of these other words, they have like a vibrational value as well?

Benjamin:        They all have some vibrational value and they all have different vibrational values. So it creates some sort of other energetic — so some mantras are settling in different ways and can create different influences. So you could have…

Adam: Is it like a diet where you need to have all of the different nutrients and you need to try all of these different vibrations? Or can you just pick a vibration and go with it?

Benjamin:        I think you can — I think it’s complicated. You can pick a mantra that you want, but then, on the other hand, there are people that use different mantras for different…

Mike:   Would you say, Dr. Asher, that step one would be like — I think you said before, before everything, focusing on the breath or listening to the breath or attention to the breath. Would you say that that’s step one, if you’re going to just sort of start today and go home? Or is there some greater instruction that you need to sort of have when you say, let me try this out for five minutes today.

Benjamin:        Well, I actually think that’s a great suggestion and there is a breathing technique, which Dr. Richard Brown, who is a psychiatrist here in New York, has been teaching for a long time, it’s called coherent breathing. Basically, you breathe in for six seconds, you breathe out for six seconds. In for six seconds, out for six seconds. And he has a — if you go on, I think he has a website and you can actually go on and get a little timer. It’s a bell that rings every six seconds so you can actually time your breath. And Dr. Brown has taken this technique and gone into totally wartorn countries, where people have just been exposed to enormous amounts of trauma. And in a matter of half an hour, taken these people who were in absolute, total dire straights, and just teaching this coherent breathing technique has created an enormous amount of positivity in the environment and made these people feel much better. So breathing is a very powerful tool and this particular breathing technique works very well and it’s very simple to learn.

Adam: So you said before that when you have a patient come into your practice, after you do your intake, you make a decision on how to guide them in this.

Benjamin:        I sort of look to people and what it feels like is going on. So people that have had a lot of trauma in their lives, people that have PTSD. I have found that the mantra technique where you just focus on the mantra or actually think of the mantra tends to create a sort of depersonalization experience, which is uncomfortable for people who have had trauma in their lives. So I recommend for those people specifically, they should do a mindfulness based practice. I think that people who are really — they cannot settle down at all. There are some breathing practices, I particularly like this one called Ananda Mandala, which you can either get on Spotify, there’s a Spotify playlist or you can do it on YouTube. Which is a rapid breathing technique, which moves a lot of energy. It’s very helpful for people; it reduces stress and it’s sort of energizing and makes you more awake and alert. So people who are having lots of issues with being overly fatigued. The biggest problem is that people don’t want to sit down and meditate. I mean, that’s really the reason why people don’t do it, they don’t want to. They’d much rather be distracted in their lives. So what comes up is, people will sit down and meditate and all of the things that they think they need to do come up. So then, they’re uncomfortable. Or all of the things they wish they’d done in their lives come up, or all of their regrets or something like that.

Adam: You’re saying the mantra takes you away from all of those thoughts.

Benjamin:        The mantra can do that. So the T-M technique gives people specific instructions about how to deal with those kinds of thoughts.

Adam: T-M, you mean…

Benjamin:        Transcendental meditation, right.

Adam: How is it different from, let’s say, other mantra based?

Benjamin:        Probably not all that different, if you want to know the truth. To learn T-M, you need to go and take a transcendental meditation course from a trained T-M teacher. Get the mantra that the T-M people prescribe for you, and then they give you a course and explain to you how to use the mantra. And that’s basically — they have a prescribed way of doing it and they do it the same for everybody, it’s very systematic. There are other techniques where you learn mantras, and you can use them — they’re used the same way. So the transcendental meditation mantra is one where you’re not concentrating; so it’s not a concentration technique, it’s a way of thinking about a mantra without concentrating on it. And other techniques of meditation do the same thing.

Mike:   What about like just walking? If you don’t have the ability or the patience to sit still for however long, what’s going physiologically with an activity, a calming activity, like walking?

Benjamin:        I personally think that’s a great meditation. Thich Nhat Hanh, who was one of the great Buddhist meditation teachers, has a whole walking meditation practice and there’s no reason why walking can’t be a perfect meditation. And there are all kinds of movement meditations like Tai Chi and Qigong, where you’re doing that and moving an enormous amount of energy, and can be very relaxing. And Tai Chi is one of the great things to do if you have a balance disturbance. So people that have chronic disequilibrium, doing Tai Chi not only moves energy, but actually helps restore the vestibular system and can help you with creating more physical balance. So I think that that’s an important point you bring up, Mike. Which is that meditation doesn’t have to be this sitting practice where you’re sitting there with your eyes closed. You can do any number of things, where you’re just creating more mindfulness and having a calming effect.

Mike:   I subscribe to using words, like energy. Like when you were talking about moving energy and stuff like that. I somehow believe it, I feel it. How do you explain it from a medical, science point of view, when you’re using words like that? They communicate to me, but sometimes I feel like there’s a barrier. Like Adam, for example; I think Adam has a barrier with words like that sometimes. Is that referring to something specific medically, or something that’s going on physiologically in the body? Or is there something that is more spiritual that you’re talking about, I guess, that’s what I’m…

Benjamin:        It’s a fantastic question. There are multiple levels of that question, because really, what human bodies are or what living systems are, are energy systems. So you can look at it from any number of levels. So you can look at it just from the fact that what’s going on in the body all the time is, there are these chemical processes that are creating electrical impulses. That’s our whole nervous system; it’s all chemistry and electricity. So you can measure all of that, that’s actually a measurable energetic. But then, you do move into sort of — if you talk about the energy system of traditional Chinese medicine in the Meridians. Well, that’s not something that you can sit down and like — it’s not as measurable but it’s very real and you know it’s really because you can do surgery on people with acupuncture and they don’t feel pain. So the acupuncture, whatever it’s doing is having an effect on the energy system. So there’s that, and then there’s this whole element of what people experience. If you’re doing an intense breathing practice, with some sort of yoga breathing and then you feel an enormous surge of energy in your body. Like that’s energy, that’s some experience. Sexual energy is an experience. These are all experience that people have that are in an energy form. So it isn’t really esoteric but it is esoteric because when you peel away the layers, when you actually — from a meditation perspective, you can actually go to the place where all you are experiencing is yourself as energy and nothing else. And that’s a real experience.

Mike:   It is. It’s interesting, I was just thinking about how people change when, say, they’re in a bad mood and they hear a funny joke. And how their body changes and you actually feel better when you’re laughing. I don’t know if it’s because you’re distracted that you’re laughing or something actually changed. Or like when you’re not feeling well and someone gives you a hug or something like that. And physiologically, what’s going on when those little things change in you body.

Benjamin:        That’s actually a really good point and you can even take that on a more macro level and look at it from the perspective of, what’s going on in a room? If you walk into a room and two people have had a fight, and you didn’t hear anything about the fight, but you walk into the room and you feel the energy in the room. There’s something there, it’s palpable. Whereas if you walk into a room and the room is filled with loving energy, you can feel that. There is something that is within the human radar experience of — which is not necessarily measurable…

Adam: Is it really energy that you’re feeling in a case like that or is it really just people’s body language that you’re noticing, without realizing?

Benjamin:        I am certain that I could find you studies that actually look at that particular piece, and actually show that people have an experience and are able to define what’s going on. And there’s a guy named Edward Tiller, who is a physicist, who has done an enormous amount of measurements of energy in rooms. After people are doing all kinds of meditation practices and has found all of these different things that you can measure, based on what’s going on from the energy of the people in the room. He was a physicist at Stanford University for a number of years. He’s done a lot of research in this area and it’s like very complicated math equations. It’s not easy to read, but he’s kind of been the pioneer, I think, in looking in that area.

Adam: So doc, let me ask you a question. If somebody is not in New York City and they can’t come to see you — but if you are in New York City by the way, you have to go see him. If you’re not in New York City, how does someone decide to choose a meditation practice?

Benjamin:        If you want to do your own research, I’d look up different types of practices; look up mindfulness practices, look up transcendental meditation, look up vedic meditation, look up priya yoga and different kinds of things and kind of see what there is. See what speaks to you and if something seems to inspire you, I would pick that.

Adam:             Like what are some of the things they should consider, like ease of fitting into their lifestyle or if they have any history of trauma, like you were talking about before?

Benjamin:        Right, exactly. So you want to pick something that you’re going to be able to do. So one of the things that I recommend to a lot of people is Headspace because it’s an app, you can download it.

Adam: That’s what I use actually. I just started using Headspace.

Benjamin:        People seem to like it a lot and it helps — it starts with a mindfulness practice and it develops over time. So that’s a simple thing to do. There are many books out there. There’s a book, an old book by Lawrence Lashawn called How to Meditate. And depending, you can to a meditation instruction. Many hospitals have mindfulness based stress reduction instruction for patients. And then, in a lot of cities, there are transcendental meditation centers, you can go there.

Adam: Do you find meditation to be, at times, a substitute for certain drugs that are prescribed to destress or for depression or, I don’t know, high blood pressure?
Benjamin:        There’s actually a solid body of research on transcendental meditation and hypertension, and getting people off of antihypertensive medications. The mindfulness based stress reduction in the field of psychiatry is very, very big in getting people off medications.

Adam: You’ve got to be careful with that. I’d hate to go to — let’s say I go to a T-M specialist, but he’s not a doctor, in your sense of the word. And he tells you, yeah, we’re going to do this T-M and then after six weeks, you can get off your blood pressure [medication].

Benjamin:        Nobody would do that, Adam; that’s not how it works.

Adam: But I’d want to do this with somebody like you who knows both.

Benjamin:        Right, but you don’t need to go to a doctor to teach you how to meditate. You can go to a — if you’re trying to learn how to meditate, you can go learn how to meditate and then go back to your doctor and get your blood pressure checked. You don’t have to have the…

Adam:             But if you’re on blood pressure medication while you’re doing yoga, you don’t know what’s causing the lower blood pressure. The medication or the yoga or the medication or the meditation, if you’re on both. I’m just saying you’re doing this meditation for a while, you have high blood pressure. You’re taking some kind of blood pressure medication. Now, you’re doing this meditation and you’re doing it for a while and you’re feeling really good. Is there a way of weaning yourself off of the medication to see if the side effects start creeping up again? How does that work? How do you know somebody can come off their blood pressure medication?

Benjamin:        That’s between the person and their doctor. So you basically would decide that you know what a person’s blood pressure was before they started their practice. And then, if they’re mediating and it turns out that their blood pressure is really abnormally low, then you might want to wean them off of the blood pressure medication. They may just be taking too much. It’s an individual thing, it’s not something you can do as a cookbook. You just have to see how it works.

Mike:   Do you find a lot of doctors that — say that someone listened to this podcast, they don’t have a holistic doctor. They sampled doing meditation for a few weeks and then approached their doctor or whatever. Let’s say a couple months. Feel like maybe there was an effect to the meditation. You approach your doctor and say, listen, I’ve been doing this. I listened to this holistic doctor who made a lot of sense to me. I gave it a shot, I’d like to give it a try. I think I want to try weaning myself off of blood pressure medication; what do you think? What do you think most doctors are going to…

Adam: That’s a good question.

Benjamin:        I don’t know. I think the answer to that question is totally and completely variable. Some doctors say no and some doctors say, great. I think it’s all about how the doctor is  looking at the patient and what their belief system is. So what that tells more is, what is the patient’s relationship to their doctor, and if they picked the right doctor for themselves. You want a good doctor who supports you, in whatever it is that you feel is important for your health.

Adam:             That makes sense. Doctor, I listened to a talk that you gave at a convention. Forgive me for not remembering what convention it was, but you were talking about the modern medicine paradigm and how it’s set up. You talk about how it’s built on fear and traumatic experiences, that illness is looked at as a punishment. That they’re really focusing on the disease; it’s you against your disease. It’s you against your cancer, it’s you against your blood pressure. You said, that’s not really the way medicine should be looking at things. I found that to be a really interesting discussion. Basically what you were saying is that we see ourselves, our bodies, disconnected from the whole, is something that you said.

Benjamin:        I did say that.

Adam: I don’t know if this is related, but you also said during this talk that — this idea of people saying, let it go. The expression, let it go, which I think is what some people falsely think meditation is about, letting go. You disagreed with that, so I was wondering if you could speak to that a little bit before we end this.

Benjamin:        So I think that one of the biggest problems that people run into, and this does happen in meditation practices, that something comes up. Something difficult comes up and people just keep on telling you, you have to let it go, you have to let it go. And people can’t let things go because something keeps on coming up because there’s some process that needs to happen for whatever keeps coming up to be resolved in some kind of way. There’s some either emotional resolution, some energetic resolution, some way we have to be open to some experience. So the idea that you should just let something go doesn’t really work. So people are continually frustrated, because they feel like they’re doing something wrong because they can’t let certain feelings go and that’s what I’m saying in that.

Adam: So what do you do, when you’re faced with something like that Instead of letting it go, which is kind of a [Inaudible: 32:03] meaningless kind of statement actually.

Benjamin:        Right. It’s sort of a larger conversation, but when people are confronted with really difficult, challenging things, I tell people to allow themselves to make space for whatever is going on. To give expression to whatever the feelings are or whatever is happening. It’s just allowing things to come up because it’s all information. I sort of look whatever is coming up, in us, through us, as information that’s informing us about ourselves, what’s going on inside ourselves. So being open minded, having a sense of inquiry. Having a sense that, oh, it’s okay to feel. To know what’s going on, and allowing whatever it is to be present. Even if it’s a really difficult experience, painful experience. This is a place where you actually have to sort of dive deep into your heart and open your heart up to yourself to allow yourself to have the experience. Because people don’t want to look at the painful experiences. That’s why, in the world of post traumatic stress disorder, the biggest thing to be happening right now is a clinical trial in MDMA, which is the street drug ecstasy. But it’s in phase three clinical trials, and that is a medicine that allows the heart to open up called an empathogen. And people that have PTSD, they can’t face whatever the trauma is. They can’t look at it because it’s just so traumatic and this medicine allows your heart to expand so that you can look at this with a living space. And two guided MDMA treatments has cured for PTSD in about 80% of people now and I’ve watched videos of Iraq War veterans who have totally been in terrible shape. Rage-aholics, do the MDMA therapy and it’s like, oh my god, unbelievable what they’re able to uncover. There are only certain trained therapists and it’s only going to be used in these very, very specific trained therapy sessions.

Adam: Alright, thank you very much, doc, it was really nice. We just scratched the surface, there’s so much to this. Go to Dr. Asher’s website, it’s benjaminashermd.com. He has some articles there, he has a whole bunch of information on all kinds of things. Thanks doc.

Tim:     We are really grateful to Dr. Benjamin Asher for joining us here on the InForm Fitness Podcast. Dr. Asher mentioned earlier in the episode that a great way to get started on your own mindfulness path is to download the app Headspace. So we’re going to include a link to Headspace in the show notes. Dr. Asher also recommended a book for those that are interested in learning how to meditate. The book is called, How to Meditate. The book is written by Dr. Lawrence Lashawn. Now, if you’d like to download the audiobook for free, simply click the link in the show notes to audibletrial.com/inbound.

Sign up for a free 30 day membership trial and download the book, How to Meditate. Or really, any book you like; they have over 180,000 titles to choose from. If you decide to cancel your membership for any reason, you keep the book, it’s that simple. And while you’re in there, you can pick up audiobooks from other guests that we’ve had on the InForm Fitness Podcast, and you’ll enjoy discounts of up to 30% just by being an Audible member. Again, that’s audibletrial.com/inbound to receive your free audiobook from Audible.

Well, we’ve given you a free audiobook, how about a free Power of 10 workout? Then click on over to the InForm Fitness website, that’s informfitness.com, of course, and the link will be in the show notes. Once you’re at the webpage, you’ll find a free slow motion, high intensity workout waiting for you. Just click the “try us free” button, right there on the homepage, fill out the form, pick your location, and experience a free, full body workout that you will complete in just about 20-30 minutes. Hey, thanks so much for listening. We invite you to join us for the big 5-0 next time; it’s episode 50. Until then, for Adam Zickerman and Mike Rogers of InForm Fitness, I’m Tim Edwards, with the InBound Podcasting Network.