Free guided courseStoic Meditation Course

Thirty days of guided meditation built on Stoic practice. Ten minutes every morning, one day at a time, each day building on the one before.

Also inside VirtusMax Life. Click to download

All 30 days

Day 110 minThe RepBegin with the breath. Your mind will wander, and noticing that it wandered and bringing it back is the rep.Play
Day 210 minNot Yours to ControlSounds, itches and thoughts arrive without being asked. Practice the split between what arrives, which is not yours, and where your attention goes next, which is.Play
Day 310 minThoughts as WeatherSee a thought for what it is: an event, like weather, that appears, stays a while and passes. You name it and come back, instead of trying to stop it.Play
Day 410 minThe Body You Were GivenA slow pass through the body, from the head to the feet, then back to the breath. You do not control most of what your body does, but you do control how you treat it.Play
Day 510 minNoticing Before ReactingWatch for the first flicker of restlessness, boredom or irritation. Between that flicker and what you do next there is a gap, and the practice lives there.Play
Day 610 minSame Breath, New MorningReturn to the breath with fresh eyes, noticing each one as if it were the first. Familiar is where the mind stops looking.Play
Day 710 minWeek One, HeldThe end of the first week, and mostly silence. You do the breath, the wandering and the return with almost no words.Play
Day 810 minWhat Is Up to YouTake one thing on your mind and split it in two: the part that is up to you and the part that is not. Keep your side and put the rest down.Play
Day 910 minOn LoanTreat everything you have, your things, the people you love, this breath, as a loan. Held that way, you look after it and enjoy it while it is here.Play
Day 1010 minStripped BareTake the label off what you see and describe only what happened, the way a camera would. See how much smaller it gets.Play
Day 1110 minRehearsing the Hard DayRehearse one hard moment of the day ahead and watch yourself meet it well enough. Worry stops at the problem; rehearsal goes on to what you do about it.Play
Day 1210 minWhat You Already HaveThe mind notices what is missing and forgets what is here. Picture one thing you have as gone, then open the picture back up.Play
Day 1310 minEnoughWanting never runs out by itself. Enough is not an amount, it is a decision: this seat, this room, this breath.Play
Day 1410 minWanting What IsThe end of the second week. Frustration is the gap between what you wanted and what happened, and you close it from the other side, by wanting what happens and doing your part.Play
Day 1510 minThe CirclesPicture the circles around you: family, friends, neighbors, strangers. Then pull each one a step closer.Play
Day 1610 minThe People You Will MeetToday you will meet someone difficult, who is doing what seems right to them with what they know. Their behavior is not up to you; your reply is.Play
Day 1710 minThe Part You PlayYou play several parts: son or daughter, friend, colleague, neighbor. You do not control the story, but you control how well you play your part.Play
Day 1810 minWith ReservationMake every plan with four words at the end: if nothing prevents me. You still do everything you can, and the result was never fully yours.Play
Day 1910 minThe ObstacleThink of what stands in your way and ask what it lets you practice. The obstacle does not stop the practice, it becomes the practice.Play
Day 2010 minDoing the Work in Front of YouDo each thing as if it were the only thing: when you eat, eat; when someone talks to you, listen. One breath at a time, with nothing on top.Play
Day 2110 minGood WillThe end of the third week. Wish well someone you love, then someone you barely know, then someone difficult.Play
Day 2210 minWait, ImpressionThoughts arrive already looking true. When one comes, say: wait, let me see what you are, and most do not survive the look.Play
Day 2310 minOnly What Was ReportedStay with what was actually reported and stop there. Your boss wants to see you; that it is bad news is something you added.Play
Day 2410 minThe Second JudgmentThe first reaction is the body and not a choice. The second judgment is, so let the first jolt pass and choose the second step yourself.Play
Day 2510 minWhere Anger StartsBetween what happened and the anger there is a thought: I have been wronged. Find that thought early and the anger has less to stand on.Play
Day 2610 minThe View from AboveRise from the room to the city, then to the whole earth turning in the dark, and look at what worried you this morning. It is still real, just the right size.Play
Day 2710 minThis Was Always Going to EndEverything that begins, ends. Knowing it will not last is what makes you look, say what you mean and not waste the time.Play
Day 2810 minThe CitadelAlmost all silence. There is a place in you that nothing outside can reach, and only your own agreement lets anything in; today you rest there.Play
Day 2910 minThe Evening, in the MorningReview yesterday like a film, then ask three questions: what did I do well, where did I fall short, what will I do differently today. No blame, no excuses.Play
Day 3010 minYour Own HandbookThe last day. Look back over the thirty days and put what stayed with you into one line of your own, your handbook.Play

Open the full playlist on YouTube

How the course works

You start with attention: the breath, the mind that wanders, and the return. Then what you want, what you do, and what you agree to believe. Each idea is something you practice with your eyes closed, then carry into the day. No experience needed.

Build discipline in Gym and in Life.

Two apps. Start with one, or use both.

VirtusMax Gym

Workout Assistant

Unlimited and freeEvery set, rep and weight, full history.
Every training styleAMRAP, EMOM, Tabata, For Time.
On your wristApple Watch and Wear OS.
20 programsTheir progression is built in.

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VirtusMax Life

Habit Assistant

Unlimited and freeAs many habits and goals as you want.
A real habit scoreRewards showing up, not just streaks.
A Stoic daily reviewReflect on the day, not just tick boxes.
Goals with milestonesPlan the obstacles before they hit.

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