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Jon Macaskill | Mind, Body, & Dad Life

@jon_macaskill

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Dad. Retired Navy SEAL. UHP Certified Integrative Health Coach. Meditation Teacher. Dad life. Life with my pups. I lift. I run. I meditate. I laugh.

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Day 1 of 75. @jon_macaskill and @willnotfear from the @mentalkingmindfulness podcast leading the way… We're not fixing anything today. We're just showing up.

Find somewhere to sit. Your chair, your truck bed, wherever you are. Feet on the floor, one honest breath, three minutes.

I'm years into this and I still feel like a beginner. So start here with us.

Done? Comment "Day 1" so we know you're in. Then send this to the one guy you want doing it with you.

#MTM75 #75DayChallenge #MeditationForMen #MenTalkingMindfulness by @jon_macaskill

Day 2 of 75. Two hours deep at the desk and you're not even in the room anymore.

Your body is about 70% water. Sit long enough and it puddles, and so does your head. Stand up, shake it out, move the water around, then sit down and breathe.

Three minutes and you're back to work with a clear mind.

Done? Comment "Day 2."

#MTM75 #75DayChallenge #MeditationForMen #MenTalkingMindfulness by @jon_macaskill

Day 3 of 75. Five things you see. Four you hear. Three you smell. Two you feel. One you taste.

The 5-4-3-2-1 works anywhere, any time, eyes wide open. Nobody around you has to know you're doing it.

Done? Comment "Day 3."

Miss a day? Come back. That's the practice.

#MTM75 #75DayChallenge by @jon_macaskill

Day 17 of 75. You're at the dinner table and you haven't heard a word anyone has said in ten minutes.

Eyes open, nobody has to know. Find the farthest sound you can hear, then come in closer, all the way to your own breath.

Tonight, listen to one person all the way to the end of what they're saying. I'm still working on that one too.

Done? Comment "Day 17."

#MTM75 #75DayChallenge #MeditationForMen #MenTalkingMindfulness by @jon_macaskill

Never thought I’d refute something Andrew Huberman said about biology… butttt…

The 90-minute caffeine delay for an afternoon energy crash has no evidence behind it, and your morning coffee works the same at 6 a.m. as it does at 7:30.

If the 2 p.m. slump is still hitting you, the fixes live somewhere else. Same wake time seven days a week, including Saturday. Daylight in your eyes within the first hour. A ten-minute walk after lunch, because the dip is circadian and movement is the fastest thing that moves it. And a hard caffeine cutoff eight to ten hours before bed, which is the one coffee rule that does change tomorrow.

Want to check me instead of taking my word for it? The paper is Antonio et al., “Common questions and misconceptions about caffeine supplementation,” Journal of the International Society of Sports Nutrition, 2024. It takes on the wait-to-caffeinate rule by name.

I still think Huberman puts out some of the best health content on the internet. Being wrong about one mechanism and being worth listening to are both true at once. That goes for me too.

Save this for the next time somebody tells you to put the mug down. by @jon_macaskill

When someone asks how you're doing, what do you usually say?

Jon asked Will. Will said what most of us say: "I'm doing all right." Jon wasn't buying the standard answer, and that's where this conversation started.

Will's family is going through a tough season. He chose to talk about it anyway, to teach from his own experience while honoring and respecting his family.

Ask someone today. Then ask again.

Full episode: link in bio and in the comments.

#MenTalkingMindfulness #Caregiving #MensMentalHealth #Mindfulness #EmotionalRegulation by @jon_macaskill

Day 16 of 75. Monday morning, and the day is already trying to run you.

Start it on your terms instead. Take bigger breaths than you normally would, let the exhale go out the mouth, and put a hand on your belly so the breath has somewhere to land.

Nothing to think about, nothing to fix. Just you taking the wheel before the day does.

Done? Comment "Day 16."

#MTM75 #75DayChallenge #MeditationForMen #MenTalkingMindfulness by @jon_macaskill

We’re all carrying something.

“When you walked into the room, you were a different person than you are right now.”

That was one of the powerful messages shared by Jon Macaskill at Warrior Defined.

So many men spend their lives carrying the weight of responsibility. Their businesses, careers, families, and the needs of everyone around them often come before their own.

Over time, that weight becomes armor.

And sometimes, we become so accustomed to wearing it that we forget what it feels like to take it off.

What happens when we create a space where men can put down that armor, come together, and simply have a conversation?

That is exactly what we are building through Warrior Defined.

A community where men can connect, share experiences, and recognize that they don’t have to carry everything alone.

Thank you, Jon, for being part of our inaugural Warrior Defined event and sharing your wisdom, experience, and heart with the men in the room.

You can learn more about Jon and his work alongside Will Schneider through their podcast, Men Talking Mindfulness.

Gentlemen, our next gathering is December 10th in Charlotte!

We invite you to join us, bring a friend, and be part of the conversation.

Register here:
https://www.eventbrite.com/e/2004111055115?aff=oddtdtcreator

#WarriorDefined #MensMentalHealth #mentalkingmindfulness by @jon_macaskill

Day 15 of 75. It's Sunday, and your stomach already knows what day tomorrow is.

We're not here to fix it. Find where the dread lives in your body and breathe right into that spot. The feeling stays. It just gets some room.

Done? Comment "Day 15."

Miss a day? Come back. That's the practice.

#MTM75 #75DayChallenge #MeditationForMen #MenTalkingMindfulness by @jon_macaskill

Day 14 of 75. Today's for the moment you're angry, frustrated, and about to do something stupid.

It's not a thinking game. It's a breath game. Big breath in, then let the exhale carry the rage out. Right around the one-minute mark, things really begin to change.

Save this one. You'll want it again, and then you get to make a better choice.

Two weeks down. Comment "Day 14."

#MTM75 #75DayChallenge #MeditationForMen #MenTalkingMindfulness by @jon_macaskill

February 2001. 16 of us, no hair, no eyebrows.

Last week, 7 of us stood for the same picture.

The top photo is the 16 midshipmen from the Naval Academy Class of 2001 who got picked to go straight from graduation to SEAL training. That sleeve with the gold stripes on the left edge is Rear Admiral Eric Olson, the senior SEAL at the time (he’d go on to run all of U.S. Special Operations Command).

Our classmates had shaved our heads and our eyebrows the night we got selected, because that’s what happened to the guys who got picked back then. Don’t ask me why. 25 years later I still don’t know.

Here’s what happened to those 16. One was medically dropped from training. One quit. One was removed for not meeting the standard. The other 13 earned the Trident. 6 more classmates went to training later, and 5 of them made it through. So 18 men from the Class of 2001 became SEALs.

Then the math started running the other direction.

We went to war. We lost friends. One of us was shot in training and lived. And in December 2021 we lost Brian Bourgeois, commanding officer of SEAL Team 8, husband and father of five, in a fast-rope accident coming out of a helicopter. 17 left.

Last week was our 25th reunion. 9 of the 17 made it back to Annapolis. 7 of us are in the bottom picture under a tent at the game, lanyards on, cans in hand, everybody’s eyebrows accounted for this time.

I blurred everyone’s face and name but mine. They earned their privacy. You’ll have to take my word that they’re all better looking than me.

In between those two photos we became husbands and fathers. We buried teammates. We got out, or stayed in, or are still figuring out what comes after. Put the pictures side by side and one thing carried straight through from the first one to the second… we will always be …brothers.

Who’s the group you’d still fly across the country to stand next to? Tell me about them below. by @jon_macaskill

Day 13 of 75. Filmed on a rock by the Taylor River while my wife fly fished and the kids played. Real life, background noise and all.

Stressed, anxious, sad. Most of us beat ourselves up for feeling it. Today, try this instead: of course I feel this way. Look at what I've got going on.

Give yourself some grace. Done? Comment "Day 13."

#MTM75 #75DayChallenge #MeditationForMen #MenTalkingMindfulness by @jon_macaskill