Episode Summary

In this episode, Dr. Jeremy Bettle sits down with meditation and breath work expert Martin Bone to explore how mindfulness can profoundly impact your personal and professional life. They discuss practical techniques to reclaim attention, manage anxiety, and regulate emotions in high-stress environments. Martin shares insights from his transformative retreats, highlighting how breath work and meditation can create a sustained sense of presence and enjoyment in everyday experiences. If you’re looking for actionable steps toward greater clarity, reduced stress, and lasting vitality, this conversation delivers.

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Guest Bio

Martin Bone is a grounded visionary from Liverpool — a meditation teacher, soulful leader, and director of Oneness Children’s Care Home, where love and responsibility shape the future of young lives. With over 8 years of guiding meditation and self-mastery, he’s also the co-founder of Win Win Water, a bold project bringing hydration and harmony to communities worldwide. A Jedi at heart, Martin blends Scouse charm, deep spiritual wisdom, and entrepreneurial fire to build a life rich in purpose, presence, and prosperity.

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Links

• Martin Bone Instagram

• https://www.martinbonemeditation.com/
  
  

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Three Actionable Takeaways

1. Set an intention and create some space -  Even five intentional minutes can transform your day. Start small and build from there.
   
   
2. Enjoy it -  Embrace the journey, find joy in your practice, and let consistency guide you to lasting change.
   
   
3. Don’t take it so seriously -  Remember to approach meditation with curiosity and kindness rather than perfectionism.
   
   

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Takeaways

• Meditation is not about clearing your mind but learning how to reclaim your attention and manage thoughts.
  
  

• Breath work and meditation are complementary practices, described by Martin as “two wings of the same bird.”
  
  

• High performers benefit significantly by pausing to reflect on their direction rather than relentlessly pursuing goals without reflection.
  
  

• Regular meditation and mindfulness practices can help reduce chronic stress by regulating cortisol levels.
  
  

• Emotional regulation involves sitting with uncomfortable feelings instead of seeking immediate distraction or gratification.
  
  

• Short mindfulness sessions between daily activities help maintain presence and reduce emotional reactivity.
  
  

• Starting a meditation practice can be as simple as committing to five minutes per day and gradually building from there.
  
  

• True high performance comes from enjoying the process rather than being fixated solely on outcomes.