Mindful in 5 Podcast Thu, 21 May 2026 05:14:31 -0400 http://www.spiwejefferson.com en-us © 2026 Yana Enterprises, LLC yes 52fa43b1-81b1-5d91-9b2f-a19576c5742e info@spiwejefferson.com Spiwe Jefferson episodic false Discover peace amidst life's whirlwind starting with just 5 minutes a day. Mindful in 5 offers clear, practical strategies to foster joy and resilience for purpose-driven professionals. 

Whether you're an innovative entrepreneur or a compassionate leader, our science-backed techniques support your journey to a more peaceful, focused mind. Unlock your creativity, cultivate emotional intelligence, and lead with presence. Join us to stay connected to your 'why' and create a thriving personal and professional life. 

Let Mindful in 5 be your daily dose of clarity and inner strength, helping you navigate challenges with grace and emerge softer yet stronger.

Elevate your experience by following and rating us, and enrich your practice with a year’s supply of 5-day, 5-minute meditations available in the Mindful in 5 book series available at SpiweJefferson.com, Amazon, Barnes & Noble, Apple Books, or your preferred bookstore.













]]> Buzzsprout (https://www.buzzsprout.com) #mindfulin5 #mindfulness #meditation #spiwejefferson #howtomeditate Spiwe Jefferson info@spiwejefferson.com https://storage.buzzsprout.com/aodnmbua2bbvbmnp9d5lmwf1r8id?.jpg Mindful in 5 Podcast http://www.spiwejefferson.com Face Fear Forward Face Fear Forward Download Your Stress to Success Blueprint

Fear shows up at work wearing many masks—delay, overthinking, quiet meetings, and the idea you never pitch. We turn that static into signal by reframing fear as information and walking through a five-step, science-backed method you can use in minutes to move from stuck to started. 

You’ll hear a candid story about my dreaded client call that ended with unexpected ease, and you’ll learn why our brains often inflate imagined outcomes while ignoring real evidence that would calm the room.

We explore a 5-step technique to help you break the paralysis. Along the way, you'll get to practice language shifts that downshift reactivity, simple prompts to surface hidden assumptions, and concrete ways to test risk before you take it. 

Whether you need to have a hard 1:1, present a bold strategy, or raise a red flag no one wants to name, this framework helps you act with clarity, not bravado.

Download Your Stress to Success Blueprint

Related Episodes

Inner Voice, Outer Wellness with LaTanya Langley

Breaks to Beat Burnout

Stress to Strategy


More Links and Resources

]]> Download Your Stress to Success Blueprint

Fear shows up at work wearing many masks—delay, overthinking, quiet meetings, and the idea you never pitch. We turn that static into signal by reframing fear as information and walking through a five-step, science-backed method you can use in minutes to move from stuck to started. 

You’ll hear a candid story about my dreaded client call that ended with unexpected ease, and you’ll learn why our brains often inflate imagined outcomes while ignoring real evidence that would calm the room.

We explore a 5-step technique to help you break the paralysis. Along the way, you'll get to practice language shifts that downshift reactivity, simple prompts to surface hidden assumptions, and concrete ways to test risk before you take it. 

Whether you need to have a hard 1:1, present a bold strategy, or raise a red flag no one wants to name, this framework helps you act with clarity, not bravado.

Download Your Stress to Success Blueprint

Related Episodes

Inner Voice, Outer Wellness with LaTanya Langley

Breaks to Beat Burnout

Stress to Strategy


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-17929182 Tue, 30 Sep 2025 04:00:00 -0500 701 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #MindfulnessMornings #FiveMinuteMeditation #DailyCalm #MindfulLiving #StressManagement #fear #procrastinate #he 6 182 full false Part 1: Inner Voice, Outer Wellness, with LaTanya Langley Part 1: Inner Voice, Outer Wellness, with LaTanya Langley Schedule Your Free Consultation to have Spiwe speak to your team.

What happens when career success comes at the cost of your health? LaTanya Langley, Chief People and Legal Officer at Edgewell Personal Care, discovered the answer when she "went to sleep fine and woke up paralyzed." Her journey from devastating neurological crisis to passionate wellness advocate offers crucial lessons for today's leaders.

After years of relentless travel and endless meetings, LaTanya's body finally rebelled. The year-long recovery process—relearning to walk and speak—didn't just transform her leadership approach; it revolutionized her entire life philosophy. Now she helps other executives avoid the same painful wake-up call.

Sound familiar? You're not alone. High-achieving professionals everywhere are asking, "Is this all there is?" as they grapple with exhaustion, family disconnection, and the unique stressors of leadership positions.

The solution isn't working less—it's working mindfully. In this episode, you'll discover practical strategies for integrating wellness into your leadership style without sacrificing performance or ambition. Learn how small, intentional shifts in your daily routine can create profound changes in your energy, decision-making, and overall life satisfaction.

Ready to transform your team's approach to leadership and life? Book a custom Mindful in 5 training session and give your employees the tools to thrive professionally without sacrificing their wellbeing. Because sustainable success starts with sustainable leaders.

Schedule Your Free Consultation

Related Episodes

Are You and Egg, Potato or Tea?

Overcome Imposter Syndrome

When the Unexpected Happens


More Links and Resources

]]> Schedule Your Free Consultation to have Spiwe speak to your team.

What happens when career success comes at the cost of your health? LaTanya Langley, Chief People and Legal Officer at Edgewell Personal Care, discovered the answer when she "went to sleep fine and woke up paralyzed." Her journey from devastating neurological crisis to passionate wellness advocate offers crucial lessons for today's leaders.

After years of relentless travel and endless meetings, LaTanya's body finally rebelled. The year-long recovery process—relearning to walk and speak—didn't just transform her leadership approach; it revolutionized her entire life philosophy. Now she helps other executives avoid the same painful wake-up call.

Sound familiar? You're not alone. High-achieving professionals everywhere are asking, "Is this all there is?" as they grapple with exhaustion, family disconnection, and the unique stressors of leadership positions.

The solution isn't working less—it's working mindfully. In this episode, you'll discover practical strategies for integrating wellness into your leadership style without sacrificing performance or ambition. Learn how small, intentional shifts in your daily routine can create profound changes in your energy, decision-making, and overall life satisfaction.

Ready to transform your team's approach to leadership and life? Book a custom Mindful in 5 training session and give your employees the tools to thrive professionally without sacrificing their wellbeing. Because sustainable success starts with sustainable leaders.

Schedule Your Free Consultation

Related Episodes

Are You and Egg, Potato or Tea?

Overcome Imposter Syndrome

When the Unexpected Happens


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/17848390-the-paralysis-that-changed-everything.mp3?download=true Spiwe Jefferson Buzzsprout-17848390 Tue, 16 Sep 2025 04:00:00 -0500 1027 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #stress #paralysis #thrivingleaders #success #leadership #selfcare 6 181 full false Season 6 Kickoff! Season 6 Kickoff! We're celebrating! Not only are we launching Season 6, but also the 180th episode! Here to equip you with mindfulness strategies to help you thrive, starting with just 5 minutes a day.

Ever wonder if the relentless climb up the career ladder was supposed to feel this draining? You're not alone. The 180th episode of Mindful in 5 launches Season 6 with a powerful reset for professionals caught in the achievement-without-fulfillment trap.

This season introduces a framework based on the "zone of proximal development" – that sweet spot between what you can do alone and what seems impossible. We'll guide you through three developmental phases: 

  • Dark (when overwhelm threatens to consume you), 
  • Dawn (when you're ready to grow but need guidance), and 
  • Day (when you're maximizing your thriving potential). 

Each phase offers targeted five-minute mindfulness practices that transform how you show up professionally without adding to your overwhelming to-do list.


What makes this approach different? It's designed specifically for high-performers who need practical, science-backed techniques that work in real-world environments. 

The stakes couldn't be higher. You can continue feeling like work is happening to you, or you can take control of how you show up. The choice is yours. Join thousands of professionals who've discovered that starting with just five minutes of daily practice can create measurable differences in peace, focus, and leadership presence. 

Your journey to becoming a mindful ninja starts now – because you're not just building a career, you're building a life worth living. Ready to elevate your work and empower your life? Let's make this season transformational.


More Links and Resources

]]> We're celebrating! Not only are we launching Season 6, but also the 180th episode! Here to equip you with mindfulness strategies to help you thrive, starting with just 5 minutes a day.

Ever wonder if the relentless climb up the career ladder was supposed to feel this draining? You're not alone. The 180th episode of Mindful in 5 launches Season 6 with a powerful reset for professionals caught in the achievement-without-fulfillment trap.

This season introduces a framework based on the "zone of proximal development" – that sweet spot between what you can do alone and what seems impossible. We'll guide you through three developmental phases: 

  • Dark (when overwhelm threatens to consume you), 
  • Dawn (when you're ready to grow but need guidance), and 
  • Day (when you're maximizing your thriving potential). 

Each phase offers targeted five-minute mindfulness practices that transform how you show up professionally without adding to your overwhelming to-do list.


What makes this approach different? It's designed specifically for high-performers who need practical, science-backed techniques that work in real-world environments. 

The stakes couldn't be higher. You can continue feeling like work is happening to you, or you can take control of how you show up. The choice is yours. Join thousands of professionals who've discovered that starting with just five minutes of daily practice can create measurable differences in peace, focus, and leadership presence. 

Your journey to becoming a mindful ninja starts now – because you're not just building a career, you're building a life worth living. Ready to elevate your work and empower your life? Let's make this season transformational.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/17764610 Spiwe Jefferson Buzzsprout-17764610 Mon, 01 Sep 2025 04:00:00 -0500 949 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #peaceful #takeoff #launch #fall #season 6 180 full false Childcare Hacks for Working Parents Childcare Hacks for Working Parents The summer months bring sunshine, outdoor adventures, and for working parents—the annual childcare puzzle. How do you maintain your professional responsibilities when camps are full, costs are soaring, and your usual childcare arrangements aren't available? You're not alone in this struggle, and there's hope beyond the traditional options.

This episode unpacks practical, creative solutions for working parents facing the summer childcare dilemma. These strategies help you expand your childcare options beyond what you might have imagined possible.

Beyond logistics, we dive into the transformative impact of mindfulness practices for both parents and children navigating irregular summer routines. Learn how simple techniques can help children self-regulate when emotions run high during transitions between different caregivers or environments. These portable tools not only create moments of calm amid summer chaos but equip your children with valuable life skills they can use anywhere, anytime—especially when you're not present.

The summer childcare journey doesn't need a perfect solution to be peaceful. By combining creative options, leaning into community connections, and weaving mindfulness throughout, you can create a summer experience that works for your whole family. 

Don't miss next week's episode on Financial Zen: managing those summer expenses without the stress!


More Links and Resources

]]> The summer months bring sunshine, outdoor adventures, and for working parents—the annual childcare puzzle. How do you maintain your professional responsibilities when camps are full, costs are soaring, and your usual childcare arrangements aren't available? You're not alone in this struggle, and there's hope beyond the traditional options.

This episode unpacks practical, creative solutions for working parents facing the summer childcare dilemma. These strategies help you expand your childcare options beyond what you might have imagined possible.

Beyond logistics, we dive into the transformative impact of mindfulness practices for both parents and children navigating irregular summer routines. Learn how simple techniques can help children self-regulate when emotions run high during transitions between different caregivers or environments. These portable tools not only create moments of calm amid summer chaos but equip your children with valuable life skills they can use anywhere, anytime—especially when you're not present.

The summer childcare journey doesn't need a perfect solution to be peaceful. By combining creative options, leaning into community connections, and weaving mindfulness throughout, you can create a summer experience that works for your whole family. 

Don't miss next week's episode on Financial Zen: managing those summer expenses without the stress!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/17572142 Spiwe Jefferson Buzzsprout-17572142 Mon, 28 Jul 2025 04:00:00 -0500 754 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #childcare #nanny #aupair #summerhelp #needhelp #kidhelp 5 179 full false Freedom of Transition Freedom of Transition Pre-order your copy of Phoenix Rising - Ignite Your Job Search

Feeling lost in a career transition? You're not alone. Whether your job change was voluntary or unexpected, this episode offers a powerful reframing that could transform your experience from one of anxiety to genuine opportunity.

Stanford neuroscience research reveals something surprising: those periods when your brain isn't consumed by endless tasks are precisely when your most creative insights emerge. Think about it - when was the last time you had truly unstructured time to follow your curiosity? Welcome to the science of cognitive restoration, where what might feel like idleness is actually your brain's most productive state.

Through practical techniques we unpack in this episode, you'll discover how to rewire your natural negativity bias and recognize the unique freedoms available during this transition. Rather than measuring success through job applications sent, you'll learn to track moments of genuine curiosity followed and instances of self-compassion chosen over self-criticism. 

Counterintuitively, research shows that people who allow themselves true rest during job transitions actually secure better positions faster than those who launch into frantic searching.

Ready to transform your career transition story? Listen now, and don't forget to pre-order my upcoming book "Phoenix Rising: Ignite Your Job Search" through the link in the show notes.

Related Episodes

I Have a Confession

The Layoff Survival Code

Launching Phoenix Career Chronicles


More Links and Resources

]]> Pre-order your copy of Phoenix Rising - Ignite Your Job Search

Feeling lost in a career transition? You're not alone. Whether your job change was voluntary or unexpected, this episode offers a powerful reframing that could transform your experience from one of anxiety to genuine opportunity.

Stanford neuroscience research reveals something surprising: those periods when your brain isn't consumed by endless tasks are precisely when your most creative insights emerge. Think about it - when was the last time you had truly unstructured time to follow your curiosity? Welcome to the science of cognitive restoration, where what might feel like idleness is actually your brain's most productive state.

Through practical techniques we unpack in this episode, you'll discover how to rewire your natural negativity bias and recognize the unique freedoms available during this transition. Rather than measuring success through job applications sent, you'll learn to track moments of genuine curiosity followed and instances of self-compassion chosen over self-criticism. 

Counterintuitively, research shows that people who allow themselves true rest during job transitions actually secure better positions faster than those who launch into frantic searching.

Ready to transform your career transition story? Listen now, and don't forget to pre-order my upcoming book "Phoenix Rising: Ignite Your Job Search" through the link in the show notes.

Related Episodes

I Have a Confession

The Layoff Survival Code

Launching Phoenix Career Chronicles


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/17536121 Spiwe Jefferson Buzzsprout-17536121 Mon, 21 Jul 2025 05:00:00 -0500 1059 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #MindfulnessMornings #FiveMinuteMeditation #DailyCalm #MindfulLiving #StressManagement #job #jobhunt #phoenix 5 178 full false I Have a Confession I Have a Confession Pre-order your copy of Phoenix Rising - Ignite Your Job Search

If you are dealing with a voluntary or involuntary transition, this episode is for you. 

And today, I'm getting vulnerable with you with a surprising confession.

And it is my intention to lift your spirits and you might even laugh:)

Have you ever noticed how your brain treats job loss like it's being chased by a predator? That's because your nervous system doesn't distinguish between a saber-toothed tiger and a severance package. Both trigger the same survival response, even when you've voluntarily left your position.

Core Psychological Insights: 

  • Your emotional complexity during transitions isn't a character flaw—it's your psyche processing significant change
  • Research shows professionals who thrive develop psychological flexibility rather than suppress difficult feelings
  • Career transitions activate a unique neural pathway that most employed individuals never access

Identity Disruption as Catalyst: 

  • The question "Who am I if not my title?" represents a powerful pattern interrupt that can catalyze transformation
  • Between professional identities, you access unprecedented freedom to experiment without organizational constraints

Strategic Emotional Processing: 

  • Create intentional space for your complete emotional spectrum—disappointment, anger, relief, excitement—without judgment 
  • Practice a daily five-minute morning reflection to decode emotional patterns without suppression 

Transformation Opportunity: 

  • Career transitions offer a rare window to rewire limiting professional beliefs and align with your authentic self 
  • Your brain is literally creating new neural pathways for professional growth during this pivotal moment


More Links and Resources

]]> Pre-order your copy of Phoenix Rising - Ignite Your Job Search

If you are dealing with a voluntary or involuntary transition, this episode is for you. 

And today, I'm getting vulnerable with you with a surprising confession.

And it is my intention to lift your spirits and you might even laugh:)

Have you ever noticed how your brain treats job loss like it's being chased by a predator? That's because your nervous system doesn't distinguish between a saber-toothed tiger and a severance package. Both trigger the same survival response, even when you've voluntarily left your position.

Core Psychological Insights: 

  • Your emotional complexity during transitions isn't a character flaw—it's your psyche processing significant change
  • Research shows professionals who thrive develop psychological flexibility rather than suppress difficult feelings
  • Career transitions activate a unique neural pathway that most employed individuals never access

Identity Disruption as Catalyst: 

  • The question "Who am I if not my title?" represents a powerful pattern interrupt that can catalyze transformation
  • Between professional identities, you access unprecedented freedom to experiment without organizational constraints

Strategic Emotional Processing: 

  • Create intentional space for your complete emotional spectrum—disappointment, anger, relief, excitement—without judgment 
  • Practice a daily five-minute morning reflection to decode emotional patterns without suppression 

Transformation Opportunity: 

  • Career transitions offer a rare window to rewire limiting professional beliefs and align with your authentic self 
  • Your brain is literally creating new neural pathways for professional growth during this pivotal moment


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/17459053 Spiwe Jefferson Buzzsprout-17459053 Mon, 07 Jul 2025 05:00:00 -0500 1303 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #transition #jobtransition #needjob #laidoff 5 177 full false Flexible Routines, Structure Without Stress Flexible Routines, Structure Without Stress Curious how Brianna and Rashad rediscover balance as empty nesters? Get your sample chapters of Mindful in 5 – Meditations for People With No Time.

Feeling overwhelmed by the chaos of summer schedules? 

You're not alone. The struggle to balance work deadlines with family time while still enjoying those spontaneous summer moments affects nearly everyone. That tension between structure and freedom is exactly what we tackle in this episode of the Mindful in 5 Summer Zen Series.

Drawing inspiration from our friends, Brianna and Rashad, we explore a transformative approach to summer scheduling. Rather than rigid hour-by-hour planning or complete lack of structure, this approach offers a middle path that brings clarity without constriction. 

This simple shift acknowledges reality – unexpected events will happen, some tasks will take longer than anticipated – while preserving your sense of accomplishment and peace.


More Links and Resources

]]> Curious how Brianna and Rashad rediscover balance as empty nesters? Get your sample chapters of Mindful in 5 – Meditations for People With No Time.

Feeling overwhelmed by the chaos of summer schedules? 

You're not alone. The struggle to balance work deadlines with family time while still enjoying those spontaneous summer moments affects nearly everyone. That tension between structure and freedom is exactly what we tackle in this episode of the Mindful in 5 Summer Zen Series.

Drawing inspiration from our friends, Brianna and Rashad, we explore a transformative approach to summer scheduling. Rather than rigid hour-by-hour planning or complete lack of structure, this approach offers a middle path that brings clarity without constriction. 

This simple shift acknowledges reality – unexpected events will happen, some tasks will take longer than anticipated – while preserving your sense of accomplishment and peace.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/17302855-flexible-routines-structure-without-stress.mp3?download=true Spiwe Jefferson Buzzsprout-17302855 Mon, 09 Jun 2025 05:00:00 -0500 771 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #flex #summer #hectic #schedules #juggle #kids #work #needhelp 5 176 full false Summer Juggle - Setting Realistic Expectations Summer Juggle - Setting Realistic Expectations Apply Barry's mindfulness lessons. Download Mindful in 5 Sample Chapters

Ever looked at your jam-packed summer calendar and wondered how you'll manage it all? 

Take a breath. In this episode of the Mindful in 5 Summer Zen Series, we tackle the all-too-familiar "summer juggle" and offer a refreshing perspective that might be your ticket to a more peaceful season.

Drawing from the story of Barry, a single dad from the Mindful in 5 book series who faces the classic summer struggles—split custody, tight finances, and the pressure to create magical memories—we explore three powerful concepts to help you navigate the chaos with grace. 


More Links and Resources

]]> Apply Barry's mindfulness lessons. Download Mindful in 5 Sample Chapters

Ever looked at your jam-packed summer calendar and wondered how you'll manage it all? 

Take a breath. In this episode of the Mindful in 5 Summer Zen Series, we tackle the all-too-familiar "summer juggle" and offer a refreshing perspective that might be your ticket to a more peaceful season.

Drawing from the story of Barry, a single dad from the Mindful in 5 book series who faces the classic summer struggles—split custody, tight finances, and the pressure to create magical memories—we explore three powerful concepts to help you navigate the chaos with grace. 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/17270638 Spiwe Jefferson Buzzsprout-17270638 Mon, 02 Jun 2025 05:00:00 -0500 675 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #summer #parenting #summercamp #kids #juggle #balance #worklife #mindset 5 175 full false Target, Connect, and Stand Out Target, Connect, and Stand Out Pre-order your copy of Phoenix Rising - Ignite Your Job Search

Shy? Listen to this episode on How to Ask for Help

Graduation season has arrived, but the excitement quickly meets reality: today's job market is crowded with both new graduates and experienced professionals released through corporate downsizing. How can anyone stand out in such a competitive landscape?

This episode tackles the frustrating experience of job seekers like Marcus Edward Webster III, who despite his business degree and technological savvy, finds himself invisible after sending hundreds of applications with little response. His story mirrors countless others who rely on volume rather than strategy in their job search.

Two mindful approaches transform this overwhelming experience into an empowering journey. 

Ready to transform your job search from despair to confidence? Implement these strategies, follow the breadcrumb trail of connections, and watch opportunities unfold. 

For those seeking deeper guidance, sign up for early notifications about the upcoming book "Phoenix Rising: Ignite Your Job Search," packed with AI tools and practical resources for navigating today's complex job market with peace, clarity, and purpose.


More Links and Resources

]]> Pre-order your copy of Phoenix Rising - Ignite Your Job Search

Shy? Listen to this episode on How to Ask for Help

Graduation season has arrived, but the excitement quickly meets reality: today's job market is crowded with both new graduates and experienced professionals released through corporate downsizing. How can anyone stand out in such a competitive landscape?

This episode tackles the frustrating experience of job seekers like Marcus Edward Webster III, who despite his business degree and technological savvy, finds himself invisible after sending hundreds of applications with little response. His story mirrors countless others who rely on volume rather than strategy in their job search.

Two mindful approaches transform this overwhelming experience into an empowering journey. 

Ready to transform your job search from despair to confidence? Implement these strategies, follow the breadcrumb trail of connections, and watch opportunities unfold. 

For those seeking deeper guidance, sign up for early notifications about the upcoming book "Phoenix Rising: Ignite Your Job Search," packed with AI tools and practical resources for navigating today's complex job market with peace, clarity, and purpose.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/17193056 Spiwe Jefferson Buzzsprout-17193056 Mon, 28 Apr 2025 04:00:00 -0500 1186 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #EmotionalIntellige 5 174 full false Breaks to Beat Burnout Breaks to Beat Burnout Chime in and tell me. How do you beat burnout?

Do you feel that familiar tension building between your ambition and well-being? That profound emptiness where you're emotionally checked out and unable to recover even with normal rest? Welcome to the danger zone of burnout—where you might show up physically but your mind, spirit, and enthusiasm have quietly quit.

Join us today as we tackle this universal challenge with actionable strategies anyone can implement—without expensive vacations or extended time away. We explore five science-backed approaches to beat burnout.

Your greatest breakthroughs likely come during periods of apparent inactivity. Elite athletes understand that recovery isn't what happens when training stops—it's what makes training effective. The same principle applies to cognitive performance. When designing your rest strategy, focus on quality over quantity; a fully disconnected weekend provides more restoration than a vacation spent checking emails. Burnout isn't inevitable, and you don't have to work yourself into the ground. Use these strategies to transform time off from an indulgence to your competitive advantage. 

Join our LinkedIn Mindful in 5 group to share which approach works best for you, and remember—sustainable success requires more than just pushing through exhaustion.


More Links and Resources

]]> Chime in and tell me. How do you beat burnout?

Do you feel that familiar tension building between your ambition and well-being? That profound emptiness where you're emotionally checked out and unable to recover even with normal rest? Welcome to the danger zone of burnout—where you might show up physically but your mind, spirit, and enthusiasm have quietly quit.

Join us today as we tackle this universal challenge with actionable strategies anyone can implement—without expensive vacations or extended time away. We explore five science-backed approaches to beat burnout.

Your greatest breakthroughs likely come during periods of apparent inactivity. Elite athletes understand that recovery isn't what happens when training stops—it's what makes training effective. The same principle applies to cognitive performance. When designing your rest strategy, focus on quality over quantity; a fully disconnected weekend provides more restoration than a vacation spent checking emails. Burnout isn't inevitable, and you don't have to work yourself into the ground. Use these strategies to transform time off from an indulgence to your competitive advantage. 

Join our LinkedIn Mindful in 5 group to share which approach works best for you, and remember—sustainable success requires more than just pushing through exhaustion.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/17140705 Spiwe Jefferson Buzzsprout-17140705 Mon, 21 Apr 2025 05:00:00 -0500 1170 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #EmotionalIntellige 5 173 full false How to Resolve Conflict How to Resolve Conflict Get to know Barry. Download Mindful in 5 Sample Chapters

Are workplace conflicts undermining your leadership effectiveness? Even in successful organizations, tension can derail productivity and fracture valuable professional relationships. The good news? Conflict isn't just inevitable—it's potentially valuable when channeled correctly.

This week we explore the powerful HEAR technique for conflict resolution that transforms contentious situations into catalysts for growth. This practical episode breaks down a four-step approach you can implement immediately.

Through relatable examples and actionable strategies, you'll discover how to navigate difficult colleagues and high-stakes negotiations with calm confidence. Whether you're dealing with opposing counsel who's making things personal, a teammate who's dug into their position, or a challenging client, these mindful techniques will help you maintain your composure while finding collaborative solutions.


More Links and Resources

]]> Get to know Barry. Download Mindful in 5 Sample Chapters

Are workplace conflicts undermining your leadership effectiveness? Even in successful organizations, tension can derail productivity and fracture valuable professional relationships. The good news? Conflict isn't just inevitable—it's potentially valuable when channeled correctly.

This week we explore the powerful HEAR technique for conflict resolution that transforms contentious situations into catalysts for growth. This practical episode breaks down a four-step approach you can implement immediately.

Through relatable examples and actionable strategies, you'll discover how to navigate difficult colleagues and high-stakes negotiations with calm confidence. Whether you're dealing with opposing counsel who's making things personal, a teammate who's dug into their position, or a challenging client, these mindful techniques will help you maintain your composure while finding collaborative solutions.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/17100882 Spiwe Jefferson Buzzsprout-17100882 Mon, 14 Apr 2025 05:00:00 -0500 1014 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #Conflict #ConflictResolution #MadatWor 5 172 full false Love Your Work Love Your Work Grab Mindful in 5 and start reframing your job!

Ever feel disconnected from your work, searching for meaning in the daily grind? You're not alone. Some research reveals only 19% of workers worldwide feel fully engaged in their jobs – but there's a mindful path forward.

Join me as I share the transformative "Purpose Pause" technique that can help you rediscover joy in your professional life. Through the story of Gene, a hospital janitor who transitions from seeing his job as "just mopping floors" to recognizing his vital role in patient recovery and family comfort, we explore how perspective shifts everything.

The three-step Purpose Pause practice can start with just five minutes each morning but can dramatically change your entire workday. I guide you through identifying your work's deeper purpose, connecting even the smallest tasks to broader impacts, and approaching each responsibility with renewed intention. Remember, you don't need the "perfect job" to find perfect fulfillment – it starts with the choice to seek meaning right where you are.

Ready to fall in love with your work again? Listen now to transform your professional experience through mindfulness, regardless of your title or position. The path to loving your work begins with just five mindful minutes a day.


More Links and Resources

]]> Grab Mindful in 5 and start reframing your job!

Ever feel disconnected from your work, searching for meaning in the daily grind? You're not alone. Some research reveals only 19% of workers worldwide feel fully engaged in their jobs – but there's a mindful path forward.

Join me as I share the transformative "Purpose Pause" technique that can help you rediscover joy in your professional life. Through the story of Gene, a hospital janitor who transitions from seeing his job as "just mopping floors" to recognizing his vital role in patient recovery and family comfort, we explore how perspective shifts everything.

The three-step Purpose Pause practice can start with just five minutes each morning but can dramatically change your entire workday. I guide you through identifying your work's deeper purpose, connecting even the smallest tasks to broader impacts, and approaching each responsibility with renewed intention. Remember, you don't need the "perfect job" to find perfect fulfillment – it starts with the choice to seek meaning right where you are.

Ready to fall in love with your work again? Listen now to transform your professional experience through mindfulness, regardless of your title or position. The path to loving your work begins with just five mindful minutes a day.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/17010293 Spiwe Jefferson Buzzsprout-17010293 Mon, 07 Apr 2025 05:00:00 -0500 1499 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #EmotionalIntellige 5 171 full false The Layoff Survival Code The Layoff Survival Code Pre-order your copy of Phoenix Rising - Ignite Your Job Search

That stomach-tightening moment when a calendar notification appears - could this be the meeting that transforms decades of dedicated service into statistics? For too many professionals, career catastrophe arrives unexpectedly, challenging our very sense of identity and worth.

This Phoenix Career Chronicles episode delves into the psychological landscape of professional identity disruption through Jillian's story - a seasoned CMO whose 20-year career vanished in the shortest meeting she ever had with her boss. Her poignant realization that "loyalty is just a legacy code that doesn't compute anymore" captures the disillusionment many feel when discovering their dedication hasn't guaranteed stability.

When career shocks strike, leverage the innovative centering technique we explore in this episode to help you find your emotional anchor.

What makes the "Phoenix Rising" job search approach unique is its focus on whole-person renewal rather than just resume renovation. Your professional journey continues to be written with each mindful step, creating not just a path to your next position, but a more centered, resilient version of yourself. Career disruption becomes professional elevation when approached with strategic optimism and mindful intention.

Join our community of thriving leaders navigating complex work environments with clarity and purpose. 


More Links and Resources

]]> Pre-order your copy of Phoenix Rising - Ignite Your Job Search

That stomach-tightening moment when a calendar notification appears - could this be the meeting that transforms decades of dedicated service into statistics? For too many professionals, career catastrophe arrives unexpectedly, challenging our very sense of identity and worth.

This Phoenix Career Chronicles episode delves into the psychological landscape of professional identity disruption through Jillian's story - a seasoned CMO whose 20-year career vanished in the shortest meeting she ever had with her boss. Her poignant realization that "loyalty is just a legacy code that doesn't compute anymore" captures the disillusionment many feel when discovering their dedication hasn't guaranteed stability.

When career shocks strike, leverage the innovative centering technique we explore in this episode to help you find your emotional anchor.

What makes the "Phoenix Rising" job search approach unique is its focus on whole-person renewal rather than just resume renovation. Your professional journey continues to be written with each mindful step, creating not just a path to your next position, but a more centered, resilient version of yourself. Career disruption becomes professional elevation when approached with strategic optimism and mindful intention.

Join our community of thriving leaders navigating complex work environments with clarity and purpose. 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16922965 Spiwe Jefferson Buzzsprout-16922965 Mon, 31 Mar 2025 05:00:00 -0500 914 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #EmotionalIntellige 5 170 full false Embrace Change With Grace Embrace Change With Grace Download Your Free Bounce Back from Setbacks Overview

Transform with Jillian. Pre-order your copy of Phoenix Rising - Ignite Your Job Search

Workplace change can dim your professional growth, but with the right mindful approach, you can transform fear into opportunity. The Change Reframe technique offers a structured path to embrace transitions with calm curiosity rather than resistance.

• Four-step Change Reframe technique to approach workplace transitions positively
• Identify changes with gentle awareness instead of denial or resistance
• List concerns with peaceful acceptance to make them smaller and manageable
• Find potential positive outcomes for each concern
• Create action plans with cheerful determination to maximize benefits
• Career advice: don't limit yourself to visible job opportunities
• Companies create positions for valuable problem-solvers
• Focus on work that excites you and problems you can uniquely solve

If you're ready to master the art of embracing change with joy and clarity, download our free resource "Bounce Back from Setbacks" in the show notes – practical strategies to help you maintain momentum despite life's surprises.



More Links and Resources

]]> Download Your Free Bounce Back from Setbacks Overview

Transform with Jillian. Pre-order your copy of Phoenix Rising - Ignite Your Job Search

Workplace change can dim your professional growth, but with the right mindful approach, you can transform fear into opportunity. The Change Reframe technique offers a structured path to embrace transitions with calm curiosity rather than resistance.

• Four-step Change Reframe technique to approach workplace transitions positively
• Identify changes with gentle awareness instead of denial or resistance
• List concerns with peaceful acceptance to make them smaller and manageable
• Find potential positive outcomes for each concern
• Create action plans with cheerful determination to maximize benefits
• Career advice: don't limit yourself to visible job opportunities
• Companies create positions for valuable problem-solvers
• Focus on work that excites you and problems you can uniquely solve

If you're ready to master the art of embracing change with joy and clarity, download our free resource "Bounce Back from Setbacks" in the show notes – practical strategies to help you maintain momentum despite life's surprises.



More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16886972 Spiwe Jefferson Buzzsprout-16886972 Mon, 24 Mar 2025 05:00:00 -0500 797 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #renew #change #grace #uncertainty 5 169 full false Phoenix Career Chronicles - Engineer Your Optimism Phoenix Career Chronicles - Engineer Your Optimism Pre-order your copy of Phoenix Rising - Ignite Your Job Search

Ever noticed how your brain seems hardwired to remember the negative? That client meeting gone wrong, the feedback that knocked you sideways, the unexpected layoff that pulled the rug from under you? This neurological tendency – our negativity bias – can feel like an obstacle, particularly during professional transitions. But what if this same neuroplasticity could become your greatest asset?

Join me as we explore how mindful optimism creates the foundation for professional transformation through the powerful story of Jillian Rosalie Adams, a Chief Marketing Officer who faced unexpected downsizing. Her journey reveals that true professional optimism isn't about personality or forced positivity – it's an intentional practice built on strategic planning and consistent action.

Whether you're navigating job transition, seeking advancement, or simply building professional resilience, this episode offers a practical framework you can use. 


More Links and Resources

]]> Pre-order your copy of Phoenix Rising - Ignite Your Job Search

Ever noticed how your brain seems hardwired to remember the negative? That client meeting gone wrong, the feedback that knocked you sideways, the unexpected layoff that pulled the rug from under you? This neurological tendency – our negativity bias – can feel like an obstacle, particularly during professional transitions. But what if this same neuroplasticity could become your greatest asset?

Join me as we explore how mindful optimism creates the foundation for professional transformation through the powerful story of Jillian Rosalie Adams, a Chief Marketing Officer who faced unexpected downsizing. Her journey reveals that true professional optimism isn't about personality or forced positivity – it's an intentional practice built on strategic planning and consistent action.

Whether you're navigating job transition, seeking advancement, or simply building professional resilience, this episode offers a practical framework you can use. 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16845540 Spiwe Jefferson Buzzsprout-16845540 Mon, 17 Mar 2025 05:00:00 -0500 828 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #EmotionalIntellige 5 168 full false Egg, Potato, Or Tea? Egg, Potato, Or Tea? Grab Mindful in 5 and start journaling!

Pre-order your copy of Phoenix Rising - Ignite Your Job Search!

Let’s be honest: work stress isn’t going anywhere. The key isn't to avoid it, but learn how to manage it in a way that works for you — and the first step is self-awareness. Are you like an egg that hardens under pressure, a potato that softens and becomes flexible, or a tea bag that transforms its surroundings?

In this episode, learn what your stress response says about you and how to manage stress in a way that fosters growth and resilience. Plus, follow along with a simple mindfulness exercise to increase self-awareness, avoid burnout, and make meaningful changes to your workday!


More Links and Resources

]]> Grab Mindful in 5 and start journaling!

Pre-order your copy of Phoenix Rising - Ignite Your Job Search!

Let’s be honest: work stress isn’t going anywhere. The key isn't to avoid it, but learn how to manage it in a way that works for you — and the first step is self-awareness. Are you like an egg that hardens under pressure, a potato that softens and becomes flexible, or a tea bag that transforms its surroundings?

In this episode, learn what your stress response says about you and how to manage stress in a way that fosters growth and resilience. Plus, follow along with a simple mindfulness exercise to increase self-awareness, avoid burnout, and make meaningful changes to your workday!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16788233 Buzzsprout-16788233 Mon, 10 Mar 2025 05:00:00 -0500 827 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney #howtomeditate #book #spiwejefferson #wordsmatter #manifest #Mindfulness #Stress #StressManagement WorkStress #Growth #ProfessionalGrow 5 167 full false Launching Phoenix Career Chronicles! Launching Phoenix Career Chronicles! Pre-order your copy of Phoenix Rising - Ignite Your Job Search!

Career transitions can feel like a major setback, but they can also be the first step toward something better. In our new Phoenix Career Chronicles series, we’re exploring how to navigate career transformations through the journeys of four professionals at pivotal crossroads. From job loss to career plateaus, their stories highlight how AI-driven strategies and mindfulness can help you turn uncertainty into opportunity. Join us as we uncover tools and insights to help you move forward with purpose and confidence!


More Links and Resources

]]> Pre-order your copy of Phoenix Rising - Ignite Your Job Search!

Career transitions can feel like a major setback, but they can also be the first step toward something better. In our new Phoenix Career Chronicles series, we’re exploring how to navigate career transformations through the journeys of four professionals at pivotal crossroads. From job loss to career plateaus, their stories highlight how AI-driven strategies and mindfulness can help you turn uncertainty into opportunity. Join us as we uncover tools and insights to help you move forward with purpose and confidence!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16726105 Buzzsprout-16726105 Mon, 03 Mar 2025 05:00:00 -0600 440 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney #howtomeditate #book #spiwejefferson #wordsmatter #manifest #Mindfulness #CareerTransition #CareerChange #JobLoss #Success #Growth #ProfessionalGrow 5 166 full false Stress to Strategy Stress to Strategy Read Mindful in 5 for Akar's story of managing stress!

Pre-order your copy of Phoenix Rising - Ignite Your Job Search!

Feeling overwhelmed? Five minutes a day is all you need to reset your mind and stop overthinking. This episode explores how simple mindfulness techniques can transform stress into a strategic advantage. Whether you’re juggling multiple deadlines or navigating difficult conversations, these stress management strategies will help you understand your body's response to stress, clear mental clutter, and handle workplace chaos with clarity. Tune in now to learn how to regain control, sharpen your focus, and stay confident in any situation!


More Links and Resources

]]> Read Mindful in 5 for Akar's story of managing stress!

Pre-order your copy of Phoenix Rising - Ignite Your Job Search!

Feeling overwhelmed? Five minutes a day is all you need to reset your mind and stop overthinking. This episode explores how simple mindfulness techniques can transform stress into a strategic advantage. Whether you’re juggling multiple deadlines or navigating difficult conversations, these stress management strategies will help you understand your body's response to stress, clear mental clutter, and handle workplace chaos with clarity. Tune in now to learn how to regain control, sharpen your focus, and stay confident in any situation!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16720532 Spiwe Jefferson Buzzsprout-16720532 Mon, 24 Feb 2025 05:00:00 -0600 1033 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney #howtomeditate #book #spiwejefferson #wordsmatter #manifest #Mindfulness #Stress #WorkStress #Success #Growth #ProfessionalGrowth 5 165 full false Networking for Introverts Networking for Introverts See how Brianna applied these strategies in Mindful in 5!

Networking doesn’t have to be stressful, even for introverts. With the right mindset and practical strategies, you can transform those dreaded awkward interactions into meaningful connections that open new doors in your career. In this episode, I’ll walk you through the "Three Breath Connection" technique —a simple yet powerful way to calm your nerves and help you network with confidence. Tune in for tips on how to start conversations, choose engaging topics, and make your next networking event a success!


More Links and Resources

]]> See how Brianna applied these strategies in Mindful in 5!

Networking doesn’t have to be stressful, even for introverts. With the right mindset and practical strategies, you can transform those dreaded awkward interactions into meaningful connections that open new doors in your career. In this episode, I’ll walk you through the "Three Breath Connection" technique —a simple yet powerful way to calm your nerves and help you network with confidence. Tune in for tips on how to start conversations, choose engaging topics, and make your next networking event a success!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16670611 Spiwe Jefferson Buzzsprout-16670611 Mon, 17 Feb 2025 05:00:00 -0600 1106 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney #howtomeditate #book #spiwejefferson #wordsmatter #manifest #Mindfulness #Networking #Introverts #Success #Growth #ProfessionalGrowth 5 164 full false Overcome Imposter Syndrome Overcome Imposter Syndrome Get your copy of Mindful in 5 to hear more of Singita's story!

Success doesn’t always come with confidence. When self-doubt creeps in, it's easy to dwell on our mistakes, downplay our wins, and let imposter syndrome take over. The key is learning how to recognize and reinforce your own success.

Today, we start with a grounding exercise before diving into proven techniques to shift your mindset and challenge your inner critic. These intentional practices will help you break the cycle of negative self-talk that can hold you back in your career. Listen now to take the first step to overcoming imposter syndrome and stepping into your full potential!


More Links and Resources

]]> Get your copy of Mindful in 5 to hear more of Singita's story!

Success doesn’t always come with confidence. When self-doubt creeps in, it's easy to dwell on our mistakes, downplay our wins, and let imposter syndrome take over. The key is learning how to recognize and reinforce your own success.

Today, we start with a grounding exercise before diving into proven techniques to shift your mindset and challenge your inner critic. These intentional practices will help you break the cycle of negative self-talk that can hold you back in your career. Listen now to take the first step to overcoming imposter syndrome and stepping into your full potential!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16618937 Spiwe Jefferson Buzzsprout-16618937 Mon, 10 Feb 2025 05:00:00 -0600 674 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney #howtomeditate #book #spiwejefferson #wordsmatter #manifest #Mindfulness #Success #ImposterSyndrome #Growth #ProfessionalGrowth 5 163 full false Success Stacking for Professional Growth Success Stacking for Professional Growth Learn more lessons from Barry in Mindful in 5!

Your career is the sum of your daily habits. The question is — are yours leading you forward or keeping you stuck in routines that don’t support your growth?

The key to success isn't drastic change or simply willpower, but rather small, intentional actions that have a big impact over time. This is called success stacking, and it's the foundation for building lasting habits in a way that feels natural, sustainable, and easy to integrate into your daily routine. In this episode, we break down the four steps to success stacking and explore how this low-pressure technique can help you stay consistent and mindful without the overwhelm.

Tune in to learn this positive approach to forming habits that stick!


More Links and Resources

]]> Learn more lessons from Barry in Mindful in 5!

Your career is the sum of your daily habits. The question is — are yours leading you forward or keeping you stuck in routines that don’t support your growth?

The key to success isn't drastic change or simply willpower, but rather small, intentional actions that have a big impact over time. This is called success stacking, and it's the foundation for building lasting habits in a way that feels natural, sustainable, and easy to integrate into your daily routine. In this episode, we break down the four steps to success stacking and explore how this low-pressure technique can help you stay consistent and mindful without the overwhelm.

Tune in to learn this positive approach to forming habits that stick!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16590838 Spiwe Jefferson Buzzsprout-16590838 Mon, 03 Feb 2025 05:00:00 -0600 909 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Success #Habitstacking #SuccessStacking #Growth #ProfessionalGrow 5 162 full false Mindful Goals Beat Resolutions Mindful Goals Beat Resolutions Learn from Akar in the Mindful in 5 book 

Eighty-eight percent of people abandon their New Year's resolutions just two weeks in. 

But what if you could break free from that statistic and truly transform your aspirations? Join the Mindful Ninjas as we unravel the secrets to mindful goal setting. Through the SMART+ technique, you'll learn to set goals that are not just specific, measurable, achievable, relevant, and time-bound, but also connected to your deepest desires. This approach will help you craft a joyful roadmap that keeps you motivated and centered even amidst your busiest days.

This episode invites you to explore a practical example from my book, Mindful in 5, where the character discovers the power of a morning meditation routine. Learn how calming your mind with simple strategies can elevate both your personal and professional life. We'll guide you in harnessing the power of mindfulness to stay true to your path, ensuring that your career ambitions are aligned with a peaceful, resilient mindset. It's time to embrace a beginner's mind, and turn your goals into realities with optimism and clarity. Tune in and empower your life with purpose and intention, one mindful step at a time.


More Links and Resources

]]> Learn from Akar in the Mindful in 5 book 

Eighty-eight percent of people abandon their New Year's resolutions just two weeks in. 

But what if you could break free from that statistic and truly transform your aspirations? Join the Mindful Ninjas as we unravel the secrets to mindful goal setting. Through the SMART+ technique, you'll learn to set goals that are not just specific, measurable, achievable, relevant, and time-bound, but also connected to your deepest desires. This approach will help you craft a joyful roadmap that keeps you motivated and centered even amidst your busiest days.

This episode invites you to explore a practical example from my book, Mindful in 5, where the character discovers the power of a morning meditation routine. Learn how calming your mind with simple strategies can elevate both your personal and professional life. We'll guide you in harnessing the power of mindfulness to stay true to your path, ensuring that your career ambitions are aligned with a peaceful, resilient mindset. It's time to embrace a beginner's mind, and turn your goals into realities with optimism and clarity. Tune in and empower your life with purpose and intention, one mindful step at a time.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16551168 Spiwe Jefferson Buzzsprout-16551168 Mon, 27 Jan 2025 05:00:00 -0600 761 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #goals #smartgoals #resolutions #failedresolutions #newyear 5 161 full false Embrace Radiant Growth Embrace Radiant Growth Meet the Mindful in 5 Crew

What if you could step into 2025 with a renewed sense of purpose and joy?Let's explore the transformative practice of "Phoenix Rising Intentions." Together, we'll tap into the magical energy of new beginnings, using affirmations to envision and illuminate your brightest self. Use the power of  affirmations to reshape behaviors and set a solid foundation for your personal and professional growth. 

You'll also discover how creating joy anchors can help you start each day with peace and alertness, aligning with natural rhythms to reduce stress and boost success.

Learn the art of balancing meditation, affirmations, and setting priorities to foster continuous improvement. We'll celebrate the small wins together and look forward to a year filled with peace, purpose, and endless possibilities. 


More Links and Resources

]]> Meet the Mindful in 5 Crew

What if you could step into 2025 with a renewed sense of purpose and joy?Let's explore the transformative practice of "Phoenix Rising Intentions." Together, we'll tap into the magical energy of new beginnings, using affirmations to envision and illuminate your brightest self. Use the power of  affirmations to reshape behaviors and set a solid foundation for your personal and professional growth. 

You'll also discover how creating joy anchors can help you start each day with peace and alertness, aligning with natural rhythms to reduce stress and boost success.

Learn the art of balancing meditation, affirmations, and setting priorities to foster continuous improvement. We'll celebrate the small wins together and look forward to a year filled with peace, purpose, and endless possibilities. 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16421630 Spiwe Jefferson Buzzsprout-16421630 Mon, 20 Jan 2025 05:00:00 -0600 1358 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #Radiance #Growth 5 160 full false When the Unexpected Happens When the Unexpected Happens Download Your Free Bounce Back from Setbacks Overview

Related Episodes


After battling a viral infection that took a toll on my voice, I realized that my experience was a small example of what is happening in the broader world around us; what happens when all that excitement and optimism of New Years' Eve is almost immediately dowsed by illness, job loss, attacks, and fires?

If this is you, join us for three specific strategies and coping suggestions. We'll dive into the art of resilience by categorizing stressors, drawing strength from our past, and embracing gratitude. 

Whether it's a pandemic or personal setbacks, there's wisdom in reflecting on divine support, which can offer a grounding hope for those who seek it. Together, let's uncover the tools to remain present and resilient, reminding ourselves of our inherent ability to overcome life's challenges.

Ever felt overwhelmed by fear or anxiety in the face of life's unpredictable turns? I understand the feeling, especially after facing an active shooter incident. In this episode of Mindful in 5, I introduce a simple yet profound mantra that you can apply in highly stressful situations that you can't control. 

There is a path to help manage those overwhelming emotions. Open your heart and mind as we uncover the strength within to navigate uncertainties and embrace the present moment with resilience and courage. Fine greater peace, clarity and feel softer and supported in how you bounch back from setbacks and remain optimistic in 2025.


More Links and Resources

]]> Download Your Free Bounce Back from Setbacks Overview

Related Episodes


After battling a viral infection that took a toll on my voice, I realized that my experience was a small example of what is happening in the broader world around us; what happens when all that excitement and optimism of New Years' Eve is almost immediately dowsed by illness, job loss, attacks, and fires?

If this is you, join us for three specific strategies and coping suggestions. We'll dive into the art of resilience by categorizing stressors, drawing strength from our past, and embracing gratitude. 

Whether it's a pandemic or personal setbacks, there's wisdom in reflecting on divine support, which can offer a grounding hope for those who seek it. Together, let's uncover the tools to remain present and resilient, reminding ourselves of our inherent ability to overcome life's challenges.

Ever felt overwhelmed by fear or anxiety in the face of life's unpredictable turns? I understand the feeling, especially after facing an active shooter incident. In this episode of Mindful in 5, I introduce a simple yet profound mantra that you can apply in highly stressful situations that you can't control. 

There is a path to help manage those overwhelming emotions. Open your heart and mind as we uncover the strength within to navigate uncertainties and embrace the present moment with resilience and courage. Fine greater peace, clarity and feel softer and supported in how you bounch back from setbacks and remain optimistic in 2025.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16425119 Spiwe Jefferson Buzzsprout-16425119 Mon, 13 Jan 2025 05:00:00 -0600 1275 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #unexpected #2025 # 5 159 full false Avoid Resolution Overwhelm Avoid Resolution Overwhelm Start 2025 the right way with the Mindful in 5 book of your choice

Would you believe that a simple mindset shift could transform the way you approach your goals and daily challenges? Discover a powerful way to tackle each day with intention and presence. 

Instead of burdening yourself with daunting year-long resolutions, learn this simple but powerful technique to focus on what you can actually accomplish. This episode is all about embracing the present moment and finding peace in incremental progress.

Join me and your fellow Mindful Ninjas as we explore how small, consistent efforts can lead to lasting change. It's not about being perfect every day; it's about showing up, even when life feels overwhelming. 

Whether you're looking to establish a mindfulness practice, break a bad habit, or simply find a sense of peace amidst chaos, this episode offers practical strategies to help you stay grounded. 

Let's prioritize the journey over the destination, granting ourselves grace and room for growth along the way.


More Links and Resources

]]> Start 2025 the right way with the Mindful in 5 book of your choice

Would you believe that a simple mindset shift could transform the way you approach your goals and daily challenges? Discover a powerful way to tackle each day with intention and presence. 

Instead of burdening yourself with daunting year-long resolutions, learn this simple but powerful technique to focus on what you can actually accomplish. This episode is all about embracing the present moment and finding peace in incremental progress.

Join me and your fellow Mindful Ninjas as we explore how small, consistent efforts can lead to lasting change. It's not about being perfect every day; it's about showing up, even when life feels overwhelming. 

Whether you're looking to establish a mindfulness practice, break a bad habit, or simply find a sense of peace amidst chaos, this episode offers practical strategies to help you stay grounded. 

Let's prioritize the journey over the destination, granting ourselves grace and room for growth along the way.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/14386911 Spiwe Jefferson Buzzsprout-16421498 Mon, 06 Jan 2025 05:00:00 -0600 382 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #resolutions #newyear #2025 5 158 full false Happy New Year! Happy New Year! Pre-order the Mindful in 5 Job Search Practice Guide

Shop the Mindful in 5 Store with 20% off Discount Code JOYFUL20

Email Spiwe Your 2025 Mindfulness Commitment


Happy New Year's Eve!

What if the key to thriving in your career and personal life lies in just five minutes a day? As we wrap up an incredible year, Mindful in 5 offers a treasure trove of mindfulness practices designed specifically for busy professionals. Join the Mindful Ninjas through a joyful celebration of the past year's accomplishments and challenges. With our podcast reaching 1,800 downloads across 28 countries, we reflect on the growth of our Mindful Ninjas community and highlight transformative moments like the Mindful Summer Zen series and the introduction of our God Lovers Journal.

As the New Year approaches, let's engage in a mindful reflection party. Toast your personal wins, shimmy through the lessons learned, and set your intentions for 2025. Spiwe shares her own triumphs and challenges, and invites you to connect with your inner aspirations. Write down your intentions to make them more tangible, and perhaps share them with Spiwe as a commitment to yourself.

Whether you're sipping champagne or nibbling on snacks, this episode is a celebration of growth, resilience, and the mindful journey we continue together.


More Links and Resources

]]> Pre-order the Mindful in 5 Job Search Practice Guide

Shop the Mindful in 5 Store with 20% off Discount Code JOYFUL20

Email Spiwe Your 2025 Mindfulness Commitment


Happy New Year's Eve!

What if the key to thriving in your career and personal life lies in just five minutes a day? As we wrap up an incredible year, Mindful in 5 offers a treasure trove of mindfulness practices designed specifically for busy professionals. Join the Mindful Ninjas through a joyful celebration of the past year's accomplishments and challenges. With our podcast reaching 1,800 downloads across 28 countries, we reflect on the growth of our Mindful Ninjas community and highlight transformative moments like the Mindful Summer Zen series and the introduction of our God Lovers Journal.

As the New Year approaches, let's engage in a mindful reflection party. Toast your personal wins, shimmy through the lessons learned, and set your intentions for 2025. Spiwe shares her own triumphs and challenges, and invites you to connect with your inner aspirations. Write down your intentions to make them more tangible, and perhaps share them with Spiwe as a commitment to yourself.

Whether you're sipping champagne or nibbling on snacks, this episode is a celebration of growth, resilience, and the mindful journey we continue together.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16283996 Spiwe Jefferson Buzzsprout-16283996 Mon, 30 Dec 2024 17:00:00 -0600 1224 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #2025 #resolutions #mindset #newyear #h 5 157 full false Mindful Christmas Cheer! Mindful Christmas Cheer! Shop the Mindful in 5 Store with 20% off Discount Code JOYFUL20

Discover the art of finding tranquility during the bustling holiday season in this latest episode of Mindful in 5. Imagine starting each day with a sense of calm that enhances your leadership and enriches your life. 

As we navigate the chaotic blend of year-end deadlines and holiday festivities, you'll gain practical insights on how to infuse mindfulness into your Christmas celebrations. By dedicating just five minutes each morning to meditation or prayer, you can transform your approach, leading with wisdom and compassion while remaining connected to the season's spiritual essence.

Step into a serene space with fellow Mindful Ninjas as we explore sacred moments hidden in daily routines, reflecting on the divinity found in the humblest of places. 

Through personal anecdotes, I'll share how my ritual of sitting in God's presence each morning profoundly impacts my day, offering a pathway to build a deeper connection with the divine. Let this episode be your guide to elevating your work, empowering your life, and celebrating the season with a joyful and peaceful presence. Join us in creating a daily practice that not only meets immediate needs but fosters enduring grace and clarity in your life.


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]]> Shop the Mindful in 5 Store with 20% off Discount Code JOYFUL20

Discover the art of finding tranquility during the bustling holiday season in this latest episode of Mindful in 5. Imagine starting each day with a sense of calm that enhances your leadership and enriches your life. 

As we navigate the chaotic blend of year-end deadlines and holiday festivities, you'll gain practical insights on how to infuse mindfulness into your Christmas celebrations. By dedicating just five minutes each morning to meditation or prayer, you can transform your approach, leading with wisdom and compassion while remaining connected to the season's spiritual essence.

Step into a serene space with fellow Mindful Ninjas as we explore sacred moments hidden in daily routines, reflecting on the divinity found in the humblest of places. 

Through personal anecdotes, I'll share how my ritual of sitting in God's presence each morning profoundly impacts my day, offering a pathway to build a deeper connection with the divine. Let this episode be your guide to elevating your work, empowering your life, and celebrating the season with a joyful and peaceful presence. Join us in creating a daily practice that not only meets immediate needs but fosters enduring grace and clarity in your life.


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-16326898 Mon, 23 Dec 2024 05:00:00 -0600 1154 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #Christmas #holiday 5 157 full false 2024 Review & Transformation Ahead 2024 Review & Transformation Ahead Pre-order the Mindful in 5 Job Search Practice Guide

Are you ready to pause and celebrate the beautiful journey we've shared this year? Let's take a moment to reflect on how far we've come together.

In 2024, our community grew beyond borders, reaching professionals in 28 countries. Each download, every practice shared, and all your heartfelt messages have woven a tapestry of purpose and presence.

As we step into 2025, we're not just growing - we're evolving. New practice guides, deeper insights, and more tools to help you navigate your professional journey with clarity and purpose.

To every Mindful Ninja who's part of this movement: Thank you for choosing presence over pressure, growth over gridlock, and mindfulness over chaos. Your commitment to transformation inspires everything we create.

Looking to the future, check out our exciting plans for 2025 with new tools and strategies to support your quest to empower your work and elevate your life by harnessing the power of mindfulness. 

Meet Jillian, Marcus, Aaliyah, and Lee, whose inspiring stories of resilience offer hope and practical strategies for those of you who are searching for new jobs in 2025. 

As you listen, take a moment to appreciate the impact mindfulness has had on your life in 2024 and gear up for a smashing 2025. Let's go!


More Links and Resources

]]> Pre-order the Mindful in 5 Job Search Practice Guide

Are you ready to pause and celebrate the beautiful journey we've shared this year? Let's take a moment to reflect on how far we've come together.

In 2024, our community grew beyond borders, reaching professionals in 28 countries. Each download, every practice shared, and all your heartfelt messages have woven a tapestry of purpose and presence.

As we step into 2025, we're not just growing - we're evolving. New practice guides, deeper insights, and more tools to help you navigate your professional journey with clarity and purpose.

To every Mindful Ninja who's part of this movement: Thank you for choosing presence over pressure, growth over gridlock, and mindfulness over chaos. Your commitment to transformation inspires everything we create.

Looking to the future, check out our exciting plans for 2025 with new tools and strategies to support your quest to empower your work and elevate your life by harnessing the power of mindfulness. 

Meet Jillian, Marcus, Aaliyah, and Lee, whose inspiring stories of resilience offer hope and practical strategies for those of you who are searching for new jobs in 2025. 

As you listen, take a moment to appreciate the impact mindfulness has had on your life in 2024 and gear up for a smashing 2025. Let's go!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16283990 Spiwe Jefferson Buzzsprout-16283990 Mon, 16 Dec 2024 05:00:00 -0600 756 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #mindset #jobsearch #jobhunt #2024 #yearinreview 5 156 full false SMART Plus for Passionate Professionals SMART Plus for Passionate Professionals Tame Stress with the Mindful in 5 Stress to Success Blueprint

What if your professional goals could align seamlessly with your deeper purpose, bringing joy and clarity to your career? Elevate your career planning with the SMART plus goal-setting framework. Join the Mindful Ninjas as we explore how a beginner's mind can rejuvenate your approach to setting specific, measurable, achievable, relevant, and time-bound goals. By emotionally connecting these goals to your broader career vision, you can foster a work life that feels both motivating and meaningful.

Beyond the basics of SMART goals, discover the "plus" factor that taps into the emotional heart of your aspirations and work's impact. Through insights from the book, Mindful in 5, and practical strategies tailored for busy professionals, we aim to bridge the gap between daily tasks and the bigger picture. Whether you're an established leader or embarking on a new career journey, this episode offers a roadmap to a supported and peaceful professional life. Let's embrace a new year with clarity and enthusiasm, ensuring every milestone counts and resonates with purpose.


More Links and Resources

]]> Tame Stress with the Mindful in 5 Stress to Success Blueprint

What if your professional goals could align seamlessly with your deeper purpose, bringing joy and clarity to your career? Elevate your career planning with the SMART plus goal-setting framework. Join the Mindful Ninjas as we explore how a beginner's mind can rejuvenate your approach to setting specific, measurable, achievable, relevant, and time-bound goals. By emotionally connecting these goals to your broader career vision, you can foster a work life that feels both motivating and meaningful.

Beyond the basics of SMART goals, discover the "plus" factor that taps into the emotional heart of your aspirations and work's impact. Through insights from the book, Mindful in 5, and practical strategies tailored for busy professionals, we aim to bridge the gap between daily tasks and the bigger picture. Whether you're an established leader or embarking on a new career journey, this episode offers a roadmap to a supported and peaceful professional life. Let's embrace a new year with clarity and enthusiasm, ensuring every milestone counts and resonates with purpose.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16205864 Spiwe Jefferson Buzzsprout-16205864 Mon, 09 Dec 2024 05:00:00 -0600 774 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #EmotionalIntellige 5 155 full false Navigating Holiday Stress Navigating Holiday Stress Tame Stress with the Mindful in 5 Stress to Success Blueprint

What if you could protect your time and energy by simply setting boundaries and communicating clearly with colleagues and clients? Tune in as we share science-backed mindfulness strategies that can be implemented in just five minutes a day, helping you balance your professional responsibilities and personal joy with ease.

Unlock the secrets to a stress-free holiday season at work, and discover how mindfulness can transform your professional life. In our latest episode of Mindful in 5, we explore practical techniques to maintain a sense of calm amidst the holiday hustle. 

Join the Mindful Ninjas community as we journey through the art of holiday boundary-setting. From identifying non-negotiables like family dinners and personal downtime to crafting a prioritized to-do list, learn how to embrace the festive cheer without sacrificing productivity or peace of mind. You'll hear about the importance of scheduling specific times for checking work messages and how this can lead to reduced stress and increased job satisfaction. This episode empowers you to emerge stronger and more resilient during the holiday season, fostering a more joyful and serene work environment.


More Links and Resources

]]> Tame Stress with the Mindful in 5 Stress to Success Blueprint

What if you could protect your time and energy by simply setting boundaries and communicating clearly with colleagues and clients? Tune in as we share science-backed mindfulness strategies that can be implemented in just five minutes a day, helping you balance your professional responsibilities and personal joy with ease.

Unlock the secrets to a stress-free holiday season at work, and discover how mindfulness can transform your professional life. In our latest episode of Mindful in 5, we explore practical techniques to maintain a sense of calm amidst the holiday hustle. 

Join the Mindful Ninjas community as we journey through the art of holiday boundary-setting. From identifying non-negotiables like family dinners and personal downtime to crafting a prioritized to-do list, learn how to embrace the festive cheer without sacrificing productivity or peace of mind. You'll hear about the importance of scheduling specific times for checking work messages and how this can lead to reduced stress and increased job satisfaction. This episode empowers you to emerge stronger and more resilient during the holiday season, fostering a more joyful and serene work environment.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16205646 Spiwe Jefferson Buzzsprout-16205646 Mon, 02 Dec 2024 05:00:00 -0600 646 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #holiday #stress #family #vacation #help 5 154 full false Harness Gratitude in Action Harness Gratitude in Action Tame Stress with the Mindful in 5 Stress to Success Blueprint

What if gratitude could be the key to transforming your professional life? In this  episode of Mindful in 5, explore the powerful theme of "Gratitude in Action" as we approach Thanksgiving. Amidst the hustle and bustle of daily work challenges, it’s easy to overlook the blessings that surround us. Together, let’s uncover how adopting a beginner’s mind, filled with childlike trust, creativity, and optimism, can bring clarity and joy to our routines. We'll walk through the "three good things" technique, a heartwarming exercise designed to shift your perspective and enhance the positive connections you find in your workplace.

Join me and your fellow Mindful Ninjas as we embark on a transformative journey to foster gratitude within ourselves, focusing on moments we can control rather than trying to change others. By reflecting on the good and seeking out joy, we discover that what we project is what we attract—a concept echoed in spiritual teachings, psychological principles, and self-help strategies alike. Let’s sit together in silence, breathe, and cultivate more moments of gratitude, ultimately boosting our happiness and fostering a peaceful outlook. 

Whether you're driven by scientific insights or spiritual beliefs, the path to a more fulfilling professional life is paved with gratitude and mindfulness.


More Links and Resources

]]> Tame Stress with the Mindful in 5 Stress to Success Blueprint

What if gratitude could be the key to transforming your professional life? In this  episode of Mindful in 5, explore the powerful theme of "Gratitude in Action" as we approach Thanksgiving. Amidst the hustle and bustle of daily work challenges, it’s easy to overlook the blessings that surround us. Together, let’s uncover how adopting a beginner’s mind, filled with childlike trust, creativity, and optimism, can bring clarity and joy to our routines. We'll walk through the "three good things" technique, a heartwarming exercise designed to shift your perspective and enhance the positive connections you find in your workplace.

Join me and your fellow Mindful Ninjas as we embark on a transformative journey to foster gratitude within ourselves, focusing on moments we can control rather than trying to change others. By reflecting on the good and seeking out joy, we discover that what we project is what we attract—a concept echoed in spiritual teachings, psychological principles, and self-help strategies alike. Let’s sit together in silence, breathe, and cultivate more moments of gratitude, ultimately boosting our happiness and fostering a peaceful outlook. 

Whether you're driven by scientific insights or spiritual beliefs, the path to a more fulfilling professional life is paved with gratitude and mindfulness.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16167492 Spiwe Jefferson Buzzsprout-16167492 Mon, 25 Nov 2024 05:00:00 -0600 741 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #gratitude #thankful 5 153 full false Building a Conscious Team Culture Building a Conscious Team Culture Tame Stress with the Mindful in 5 Stress to Success Blueprint

Unlock the secret to transforming your workplace culture with mindfulness and shared values. Let's explore what it takes to create a conscious team environment that elevates both personal and collective achievement. 

Drawing from my experience as a leader in a legal department, I'll walk you through a simple four-step process that has been instrumental in fostering unity and joyful collaboration among team members. By channeling productive childlike qualities such as trust and creativity, you can infuse a sense of optimism and resilience into your team's daily dynamics, ensuring every interaction is intentional and fulfilling.

In this episode, you'll discover how to harness the power of a beginner's mind to redefine your team's culture. Join the ranks of Mindful Ninjas and explore science-backed strategies that help you achieve a harmonious and supportive work atmosphere. Learn how to align personal and team values for higher performance and job satisfaction, and hear personal anecdotes illustrating the transformative impact of these practices. Whether your company already has core values or is starting from scratch, this episode promises to empower you with practical techniques that create a joyful and thriving work environment.


More Links and Resources

]]> Tame Stress with the Mindful in 5 Stress to Success Blueprint

Unlock the secret to transforming your workplace culture with mindfulness and shared values. Let's explore what it takes to create a conscious team environment that elevates both personal and collective achievement. 

Drawing from my experience as a leader in a legal department, I'll walk you through a simple four-step process that has been instrumental in fostering unity and joyful collaboration among team members. By channeling productive childlike qualities such as trust and creativity, you can infuse a sense of optimism and resilience into your team's daily dynamics, ensuring every interaction is intentional and fulfilling.

In this episode, you'll discover how to harness the power of a beginner's mind to redefine your team's culture. Join the ranks of Mindful Ninjas and explore science-backed strategies that help you achieve a harmonious and supportive work atmosphere. Learn how to align personal and team values for higher performance and job satisfaction, and hear personal anecdotes illustrating the transformative impact of these practices. Whether your company already has core values or is starting from scratch, this episode promises to empower you with practical techniques that create a joyful and thriving work environment.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/16124501 Spiwe Jefferson Buzzsprout-16124501 Mon, 18 Nov 2024 05:00:00 -0600 616 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #team #culture #leadership 5 152 full false Unlock Your Creative Genius Unlock Your Creative Genius Tame Stress with the Mindful in 5 Stress to Success Blueprint

What if the secret to unlocking your creative genius lies in embracing childlike qualities and playful techniques? Imagine transforming workplace challenges into opportunities for growth and innovation through the power of mindfulness. Join the Mindful Ninjas as we explore how reverse brainstorming can help reignite your innovative spirit in a fast-paced work environment. By channeling childlike trust, authenticity, and optimism, you can approach obstacles with a fresh perspective and a cheerful sense of mischief, turning them into pathways for success.

In this engaging episode, we'll guide you through the steps of reverse brainstorming—a playful yet insightful method that turns problems on their heads to uncover peaceful and supportive solutions. From fostering a collaborative team culture to implementing weekly appreciation circles and mentorship programs, discover how these strategies can elevate your professional life and leadership skills. Whether you're a seasoned leader or just starting out, these mindfulness techniques are designed to empower your team and create a thriving work environment. Join your fellow Mindful Ninjas and embark on a journey to transform challenges into joyful growth opportunities.


More Links and Resources

]]> Tame Stress with the Mindful in 5 Stress to Success Blueprint

What if the secret to unlocking your creative genius lies in embracing childlike qualities and playful techniques? Imagine transforming workplace challenges into opportunities for growth and innovation through the power of mindfulness. Join the Mindful Ninjas as we explore how reverse brainstorming can help reignite your innovative spirit in a fast-paced work environment. By channeling childlike trust, authenticity, and optimism, you can approach obstacles with a fresh perspective and a cheerful sense of mischief, turning them into pathways for success.

In this engaging episode, we'll guide you through the steps of reverse brainstorming—a playful yet insightful method that turns problems on their heads to uncover peaceful and supportive solutions. From fostering a collaborative team culture to implementing weekly appreciation circles and mentorship programs, discover how these strategies can elevate your professional life and leadership skills. Whether you're a seasoned leader or just starting out, these mindfulness techniques are designed to empower your team and create a thriving work environment. Join your fellow Mindful Ninjas and embark on a journey to transform challenges into joyful growth opportunities.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/episodes/15874794 Spiwe Jefferson Buzzsprout-15874794 Mon, 11 Nov 2024 05:00:00 -0600 637 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #creativegenius #genius 5 151 full false Listen to Lead Listen to Lead Tame Stress with the Mindful in 5 Stress to Success Blueprint

Discover how mastering the art of active listening can transform your leadership style and bolster team dynamics. Join the Mindful Ninjas as we explore the "H.E.A.R." technique—Halt, Engage, Anticipate, and Reflect—designed to foster effective communication and mutual understanding in professional settings. This Veterans Day, we honor those who've served by committing to better, more mindful interactions at work.

In this episode, we'll discuss how embracing childlike qualities like trust, authenticity, creativity, resilience, and optimism can enhance your mindfulness practice. You'll learn how to approach each workday with a fresh perspective and an open heart, creating a supportive and joyful environment for everyone. Don't miss this chance to elevate your professional relationships and lead with empathy and clarity. Tune in to create a more peaceful and productive workspace today.

Related Episodes


More Links and Resources

]]> Tame Stress with the Mindful in 5 Stress to Success Blueprint

Discover how mastering the art of active listening can transform your leadership style and bolster team dynamics. Join the Mindful Ninjas as we explore the "H.E.A.R." technique—Halt, Engage, Anticipate, and Reflect—designed to foster effective communication and mutual understanding in professional settings. This Veterans Day, we honor those who've served by committing to better, more mindful interactions at work.

In this episode, we'll discuss how embracing childlike qualities like trust, authenticity, creativity, resilience, and optimism can enhance your mindfulness practice. You'll learn how to approach each workday with a fresh perspective and an open heart, creating a supportive and joyful environment for everyone. Don't miss this chance to elevate your professional relationships and lead with empathy and clarity. Tune in to create a more peaceful and productive workspace today.

Related Episodes


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15792481 Spiwe Jefferson Buzzsprout-15792481 Mon, 04 Nov 2024 05:00:00 -0600 942 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #listen #lead #activelistening 5 150 full false Work-Life Harmony. Myth or Reality? Work-Life Harmony. Myth or Reality? Tame Stress with the Mindful in 5 Stress to Success Blueprint

Imagine transforming your hectic schedule into a harmonious symphony of professional and personal fulfillment. Join Spiwe Jefferson and the Mindful Ninjas in our latest episode of Mindful in 5, where we move beyond the elusive quest for work-life balance and instead embrace the holistic concept of work-life harmony. Through the insightful "life roles reflection" technique, you’ll learn to thoughtfully assess your various life roles and joyfully identify small yet impactful actions to elevate your overall satisfaction. Hear the inspiring story of Brianna, who navigates marital challenges with her husband Rashad, highlighting the profound importance of mindful role management. Even in moments when conversations don't go as planned, Brianna’s journey underscores the power of proactive, mindful actions to integrate work and personal life peacefully.

This week, we challenge you to complete the life roles reflection and take one small, cheerful step to enhance your lowest-rated role, bringing a softer, more harmonious energy to your daily life. Additionally, we promote the values of mindfulness and well-being, encouraging you to share our podcast with friends and engage with our mindful community. Don't forget to explore the book and journal available on my website, Amazon, and Barnes & Noble, and join our LinkedIn Mindful in 5 group to connect and share your experiences. Embrace the childlike qualities of trust, authenticity, and resilience as we journey together towards a more fulfilled and harmonious life.


More Links and Resources

]]> Tame Stress with the Mindful in 5 Stress to Success Blueprint

Imagine transforming your hectic schedule into a harmonious symphony of professional and personal fulfillment. Join Spiwe Jefferson and the Mindful Ninjas in our latest episode of Mindful in 5, where we move beyond the elusive quest for work-life balance and instead embrace the holistic concept of work-life harmony. Through the insightful "life roles reflection" technique, you’ll learn to thoughtfully assess your various life roles and joyfully identify small yet impactful actions to elevate your overall satisfaction. Hear the inspiring story of Brianna, who navigates marital challenges with her husband Rashad, highlighting the profound importance of mindful role management. Even in moments when conversations don't go as planned, Brianna’s journey underscores the power of proactive, mindful actions to integrate work and personal life peacefully.

This week, we challenge you to complete the life roles reflection and take one small, cheerful step to enhance your lowest-rated role, bringing a softer, more harmonious energy to your daily life. Additionally, we promote the values of mindfulness and well-being, encouraging you to share our podcast with friends and engage with our mindful community. Don't forget to explore the book and journal available on my website, Amazon, and Barnes & Noble, and join our LinkedIn Mindful in 5 group to connect and share your experiences. Embrace the childlike qualities of trust, authenticity, and resilience as we journey together towards a more fulfilled and harmonious life.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15792822 Spiwe Jefferson Buzzsprout-15792822 Mon, 28 Oct 2024 05:00:00 -0500 685 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #neverdothis #mindset #worklifebalance #chaos #checkout #checkedout #quietquitting #quit #balance #worklife #he 5 149 full false Productivity Hacks for Focus Productivity Hacks for Focus Tame Stress with the Mindful in 5 Stress to Success Blueprint

Ever wonder why your productivity plummets halfway through the day? Discover the transformative power of the "Power Hour" technique that promises to revolutionize your workday with focused intention and structured breaks. Join the Mindful Ninjas as we examine a science-backed mindfulness strategy tailored for busy professionals seeking a harmonious blend of calm and efficiency.

In this episode of Mindful in 5, we explore how adopting a beginner's mind, infused with childlike qualities like trust, authenticity, and creativity, can breathe new life into your daily tasks. Learn how to set a 60-minute timer for concentrated work, followed by a 15-minute recharge, and see how tools like Microsoft Outlook's "My Day" feature can help prioritize and accomplish your most important tasks with joyful intention. Let's transform your work experience into one of peaceful accomplishment and cheerful progress.


More Links and Resources

]]> Tame Stress with the Mindful in 5 Stress to Success Blueprint

Ever wonder why your productivity plummets halfway through the day? Discover the transformative power of the "Power Hour" technique that promises to revolutionize your workday with focused intention and structured breaks. Join the Mindful Ninjas as we examine a science-backed mindfulness strategy tailored for busy professionals seeking a harmonious blend of calm and efficiency.

In this episode of Mindful in 5, we explore how adopting a beginner's mind, infused with childlike qualities like trust, authenticity, and creativity, can breathe new life into your daily tasks. Learn how to set a 60-minute timer for concentrated work, followed by a 15-minute recharge, and see how tools like Microsoft Outlook's "My Day" feature can help prioritize and accomplish your most important tasks with joyful intention. Let's transform your work experience into one of peaceful accomplishment and cheerful progress.


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-15792757 Mon, 21 Oct 2024 05:00:00 -0500 835 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #clarity #leadership #LeadershipJourney #MindfulLead 5 148 full false Decision-Making Mastery Decision-Making Mastery Tame Stress with the Mindful in 5 Stress to Success Blueprint

Imagine making decisions with unwavering clarity and confidence, even amidst the chaos of a busy professional life. Today, we unravel the secrets behind the revolutionary 4-4-4 decision matrix, designed to help you navigate career choices with the simplicity and creativity of a child. Join Spiwa Jefferson and the Mindful Ninjas, as we journey through the story of Barry Miles, a driven attorney from the Mindful in 5 book series, and see how he harnesses this technique to transform a challenging career decision into an opportunity that aligns with his personal values and long-term goals. By embracing qualities like trust, creativity, and optimism, you'll discover how to approach your own pivotal decisions with a newfound sense of clarity.

We also delve into the power of intentional decision-making, learning from past choices, and inviting divine guidance for greater wisdom and peace. By combining the 4-4-4 matrix with prayer and reflection, we can turn decision-making into a mindful practice that supports both professional and personal growth. Plus, we introduce a series of downloadable guides designed to enhance your mindful leadership skills, ensuring you can embrace each choice with inner peace and joyful clarity. Elevate your decision-making game and empower your career journey with these transformative insights and tools.


More Links and Resources

]]> Tame Stress with the Mindful in 5 Stress to Success Blueprint

Imagine making decisions with unwavering clarity and confidence, even amidst the chaos of a busy professional life. Today, we unravel the secrets behind the revolutionary 4-4-4 decision matrix, designed to help you navigate career choices with the simplicity and creativity of a child. Join Spiwa Jefferson and the Mindful Ninjas, as we journey through the story of Barry Miles, a driven attorney from the Mindful in 5 book series, and see how he harnesses this technique to transform a challenging career decision into an opportunity that aligns with his personal values and long-term goals. By embracing qualities like trust, creativity, and optimism, you'll discover how to approach your own pivotal decisions with a newfound sense of clarity.

We also delve into the power of intentional decision-making, learning from past choices, and inviting divine guidance for greater wisdom and peace. By combining the 4-4-4 matrix with prayer and reflection, we can turn decision-making into a mindful practice that supports both professional and personal growth. Plus, we introduce a series of downloadable guides designed to enhance your mindful leadership skills, ensuring you can embrace each choice with inner peace and joyful clarity. Elevate your decision-making game and empower your career journey with these transformative insights and tools.


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-15792708 Mon, 14 Oct 2024 05:00:00 -0500 1074 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #listen #lead #decision-making #decisionmaking #decisi 5 147 full false Gratitude - Your Career Superpower Gratitude - Your Career Superpower What if you could turn every professional challenge into an opportunity for growth and fulfillment? In this episode of Mindful in 5, join the Mindful Ninjas as we explore the transformative power of gratitude as your ultimate career superpower. Inspired by the resilience and creativity of a child's mind, we'll explore how trust, authenticity, and optimism can radically shift your work perspective. Discover a powerful technique I call the "gratitude compass," helping you pinpoint something to be grateful for in your past, present, and future career paths, leading to a more joyous and enriching work life.

Reflect with me on the lessons from setbacks without judgment, and understand how past experiences can shape a more peaceful present. I also share insights from my enlightening conversation with Melanie Jones in the episode "Listening at the Speed of Business," where she demonstrates grace and resilience in navigating professional challenges.

If you're ready to see opportunities instead of obstacles, and to elevate your career and life with just five minutes of gratitude a day, this episode is your guide. Tune in and let gratitude become your career superpower.

Related Episodes


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]]> What if you could turn every professional challenge into an opportunity for growth and fulfillment? In this episode of Mindful in 5, join the Mindful Ninjas as we explore the transformative power of gratitude as your ultimate career superpower. Inspired by the resilience and creativity of a child's mind, we'll explore how trust, authenticity, and optimism can radically shift your work perspective. Discover a powerful technique I call the "gratitude compass," helping you pinpoint something to be grateful for in your past, present, and future career paths, leading to a more joyous and enriching work life.

Reflect with me on the lessons from setbacks without judgment, and understand how past experiences can shape a more peaceful present. I also share insights from my enlightening conversation with Melanie Jones in the episode "Listening at the Speed of Business," where she demonstrates grace and resilience in navigating professional challenges.

If you're ready to see opportunities instead of obstacles, and to elevate your career and life with just five minutes of gratitude a day, this episode is your guide. Tune in and let gratitude become your career superpower.

Related Episodes


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15792624 Spiwe Jefferson Buzzsprout-15792624 Mon, 07 Oct 2024 17:00:00 -0500 1074 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #gratitude #superpower #thankful #thanks #thankyou 5 146 full false Emotional Intelligence at Work Emotional Intelligence at Work Ever wondered how the emotion thought bridge can transform your workplace interactions? Discover how this innovative five-step technique can help you turn intense emotions into opportunities for deeper understanding and connection. Learn to pause with gentle awareness, name your emotions with curiosity, and identify underlying thoughts with compassion. Assess the validity of these thoughts and challenge any assumptions to invite a more joyful perspective. In this episode, we share practical tips on navigating strong feelings like frustration and anger, fostering self-compassion, and ultimately creating a more harmonious and supportive professional environment.

Struggling with idea ownership in meetings? We tackle this common issue head-on, offering strategies to reclaim and assert your contributions effectively. By setting internal boundaries and centering your intentions before stepping into the room, you'll maintain composure and communicate more confidently. Emphasizing the vital role of emotional intelligence, we guide you through recognizing emotions as signposts for personal growth and authentic connections. Plus, we introduce downloadable blueprints designed to enhance your emotional clarity and foster joyful professional relationships. Elevate your work life and build a supportive community with Mindful in 5.


More Links and Resources

]]> Ever wondered how the emotion thought bridge can transform your workplace interactions? Discover how this innovative five-step technique can help you turn intense emotions into opportunities for deeper understanding and connection. Learn to pause with gentle awareness, name your emotions with curiosity, and identify underlying thoughts with compassion. Assess the validity of these thoughts and challenge any assumptions to invite a more joyful perspective. In this episode, we share practical tips on navigating strong feelings like frustration and anger, fostering self-compassion, and ultimately creating a more harmonious and supportive professional environment.

Struggling with idea ownership in meetings? We tackle this common issue head-on, offering strategies to reclaim and assert your contributions effectively. By setting internal boundaries and centering your intentions before stepping into the room, you'll maintain composure and communicate more confidently. Emphasizing the vital role of emotional intelligence, we guide you through recognizing emotions as signposts for personal growth and authentic connections. Plus, we introduce downloadable blueprints designed to enhance your emotional clarity and foster joyful professional relationships. Elevate your work life and build a supportive community with Mindful in 5.


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-15792573 Mon, 30 Sep 2024 05:00:00 -0500 1206 5 145 full false Stress to Success Quick Fixes Stress to Success Quick Fixes Can workplace stress really be transformed into career success? Discover the surprising power of the 3-3-3 reset technique to bring calm and clarity to your workday. This episode of Mindful in 5, hosted by Spiwe Jefferson, offers a scientifically-backed mindfulness practice that takes just five minutes to turn potential stressors into opportunities for growth. Learn how to embrace a beginner's mind with childlike qualities such as trust, openness, and creativity, enabling you to approach each day with renewed enthusiasm and a softer heart.

Join the Mindful Ninjas as we walk through the 3-3-3 reset: visualize cheerful elements around you, identify grounding sounds, and release tension through mindful body movements. This simple practice can help shift your nervous system to a calmer state, supporting clearer thinking and better decision-making. Whether you're in a bustling office or working from home, these techniques promise to create a more peaceful and joyful work experience. Tune in to start your journey toward a more supported and vibrant professional life today.


More Links and Resources

]]> Can workplace stress really be transformed into career success? Discover the surprising power of the 3-3-3 reset technique to bring calm and clarity to your workday. This episode of Mindful in 5, hosted by Spiwe Jefferson, offers a scientifically-backed mindfulness practice that takes just five minutes to turn potential stressors into opportunities for growth. Learn how to embrace a beginner's mind with childlike qualities such as trust, openness, and creativity, enabling you to approach each day with renewed enthusiasm and a softer heart.

Join the Mindful Ninjas as we walk through the 3-3-3 reset: visualize cheerful elements around you, identify grounding sounds, and release tension through mindful body movements. This simple practice can help shift your nervous system to a calmer state, supporting clearer thinking and better decision-making. Whether you're in a bustling office or working from home, these techniques promise to create a more peaceful and joyful work experience. Tune in to start your journey toward a more supported and vibrant professional life today.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15675708 Spiwe Jefferson Buzzsprout-15675708 Mon, 23 Sep 2024 05:00:00 -0500 1074 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #EmotionalIntellige 5 143 full false Inspire by Example Inspire by Example Can embodying joyful leadership transform your work environment into a harmonious haven? Join me, Spiwa Jefferson, as we explore this powerful concept in this episode of Mindful in 5. We’ll delve into the practice of the joyful leadership mirror, where you’ll learn to take a mindful pause, envision an admired leadership quality, and commit to one cheerful action each day. By seeking constant feedback and focusing on personal growth, you'll discover how self-awareness plays a pivotal role in successful leadership. Begin your day with introspection to set a positive tone and inspire your team with peaceful confidence.

In the latter part of our discussion, we highlight the ripple effect of leading with peaceful intention and cheerful energy. This approach can foster unparalleled clarity and support within your team, creating a more harmonious and productive work environment. Commit to practicing mindfulness throughout the week and reflect on the positive changes it brings. For more resources, including a signed copy of my book and journal, visit spewayjefferson.com. Don’t miss out on joining our LinkedIn Mindful in 5 group to share your experiences and insights. Let's inspire each other to lead with joyful clarity and mindful purpose!


More Links and Resources

]]> Can embodying joyful leadership transform your work environment into a harmonious haven? Join me, Spiwa Jefferson, as we explore this powerful concept in this episode of Mindful in 5. We’ll delve into the practice of the joyful leadership mirror, where you’ll learn to take a mindful pause, envision an admired leadership quality, and commit to one cheerful action each day. By seeking constant feedback and focusing on personal growth, you'll discover how self-awareness plays a pivotal role in successful leadership. Begin your day with introspection to set a positive tone and inspire your team with peaceful confidence.

In the latter part of our discussion, we highlight the ripple effect of leading with peaceful intention and cheerful energy. This approach can foster unparalleled clarity and support within your team, creating a more harmonious and productive work environment. Commit to practicing mindfulness throughout the week and reflect on the positive changes it brings. For more resources, including a signed copy of my book and journal, visit spewayjefferson.com. Don’t miss out on joining our LinkedIn Mindful in 5 group to share your experiences and insights. Let's inspire each other to lead with joyful clarity and mindful purpose!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15675330 Spiwe Jefferson Buzzsprout-15675330 Mon, 16 Sep 2024 05:00:00 -0500 613 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #EmotionalIntellige 4 142 full false Failure, Your Secret Success Weapon Failure, Your Secret Success Weapon Can you imagine approaching your professional setbacks with the same curiosity and resilience as a child tackling a new adventure? Join Spiwe Jefferson, attorney, certified mindfulness practitioner, and author of the Mindful in 5 book series, as we discover how to turn failures into secret success weapons. 

This episode invites you to explore the concept of a beginner's mind, drawing inspiration from childlike qualities such as trust, authenticity, creativity, resilience, and optimism. Learn how to reframe professional setbacks through our unique "clear failure reflection" technique, transforming obstacles into stepping stones for long-term success and personal growth.

In this engaging session, Spiwa shares practical tips on recalling recent challenges with gentle awareness, extracting valuable lessons, and identifying new opportunities hidden within these experiences. You'll also be guided through creating a cheerful action plan to implement these insights, helping you approach your professional journey with a fresh perspective. As Zig Ziglar famously said, "You don't have to be great to start, but you have to start to be great." Tune in and find out how you can begin transforming failures into a joyful and authentic path to success today!


More Links and Resources

]]> Can you imagine approaching your professional setbacks with the same curiosity and resilience as a child tackling a new adventure? Join Spiwe Jefferson, attorney, certified mindfulness practitioner, and author of the Mindful in 5 book series, as we discover how to turn failures into secret success weapons. 

This episode invites you to explore the concept of a beginner's mind, drawing inspiration from childlike qualities such as trust, authenticity, creativity, resilience, and optimism. Learn how to reframe professional setbacks through our unique "clear failure reflection" technique, transforming obstacles into stepping stones for long-term success and personal growth.

In this engaging session, Spiwa shares practical tips on recalling recent challenges with gentle awareness, extracting valuable lessons, and identifying new opportunities hidden within these experiences. You'll also be guided through creating a cheerful action plan to implement these insights, helping you approach your professional journey with a fresh perspective. As Zig Ziglar famously said, "You don't have to be great to start, but you have to start to be great." Tune in and find out how you can begin transforming failures into a joyful and authentic path to success today!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15675018 Spiwe Jefferson Buzzsprout-15675018 Mon, 09 Sep 2024 05:00:00 -0500 861 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #failure #success 5 141 full false Season 5 Kickoff! Season 5 Kickoff! Welcome to the Mindful in 5 Season 5 Kickoff!

Ever wondered how a child’s perspective could revolutionize your professional life? Find out in this special Labor Day kickoff to Season 5 of Mindful in 5, where we'll explore how adopting a beginner's mind can transform your work and personal growth.

Join the Mindful Ninjas as we preview the season. We'll break down the complexities of high-pressure environments and offer science-backed techniques inspired by Kaizen to help you thrive. From mastering time management to building emotional intelligence, we’ll cover it all and give you strategies to implement in just five-minute increments designed to elevate your work and empower your life.

This season, we're also thrilled to introduce our new cover art featuring kids in business settings, symbolizing the beginner’s mind. You'll gain practical strategies and weekly action steps, complemented by downloadable companion content to deepen your mindfulness practice even further. Delve more into the concept of the beginner's mind with our past guest, Scot Wallace in Episode 18.

Tune in now and let's start this journey towards continuous, joyful improvement together!

Related Episodes
6 Coping Mechanisms With Scot
Kaizen Atomic Habits
Rethink Your Morning Routine


More Links and Resources

]]> Welcome to the Mindful in 5 Season 5 Kickoff!

Ever wondered how a child’s perspective could revolutionize your professional life? Find out in this special Labor Day kickoff to Season 5 of Mindful in 5, where we'll explore how adopting a beginner's mind can transform your work and personal growth.

Join the Mindful Ninjas as we preview the season. We'll break down the complexities of high-pressure environments and offer science-backed techniques inspired by Kaizen to help you thrive. From mastering time management to building emotional intelligence, we’ll cover it all and give you strategies to implement in just five-minute increments designed to elevate your work and empower your life.

This season, we're also thrilled to introduce our new cover art featuring kids in business settings, symbolizing the beginner’s mind. You'll gain practical strategies and weekly action steps, complemented by downloadable companion content to deepen your mindfulness practice even further. Delve more into the concept of the beginner's mind with our past guest, Scot Wallace in Episode 18.

Tune in now and let's start this journey towards continuous, joyful improvement together!

Related Episodes
6 Coping Mechanisms With Scot
Kaizen Atomic Habits
Rethink Your Morning Routine


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15638974 Spiwe Jefferson Buzzsprout-15638974 Mon, 02 Sep 2024 05:00:00 -0500 664 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #clarity #leadership #LeadershipJourney #MindfulLead 5 140 full false Summer Zen Closeout Summer Zen Closeout Ever wished for a toolkit to navigate life's chaos with a sense of calm and purpose? Today, join the Mindful Ninjas as we conclude the Mindful in 5 Summer Zen Series. Reflect on the past few transformative months where we explored strategies to start your day with intention, maintain focus amidst distractions, and cultivate resilience in the face of challenges. From finding peace during the morning rush to embracing change at work, this episode will recap the simple, science-backed practices that have empowered you to lead with self-compassion and achieve a harmonious work-life balance.

As we wrap up this enriching season, we're also offering a sneak peek into the exciting topics awaiting you in Season 5. Get ready to explore how failure can be your secret weapon for success, master emotional intelligence at work, and discover productivity hacks to boost your focus. 

With a new, extended format, we'll provide even more in-depth strategies to elevate your professional and personal growth. Thank you for being part of our mindful community—your journey towards a more balanced, purposeful life continues. Share the series with friends, leave a rating, and join our Mindful in 5 community on LinkedIn. 

Until next time, be mindful and be well!


More Links and Resources

]]> Ever wished for a toolkit to navigate life's chaos with a sense of calm and purpose? Today, join the Mindful Ninjas as we conclude the Mindful in 5 Summer Zen Series. Reflect on the past few transformative months where we explored strategies to start your day with intention, maintain focus amidst distractions, and cultivate resilience in the face of challenges. From finding peace during the morning rush to embracing change at work, this episode will recap the simple, science-backed practices that have empowered you to lead with self-compassion and achieve a harmonious work-life balance.

As we wrap up this enriching season, we're also offering a sneak peek into the exciting topics awaiting you in Season 5. Get ready to explore how failure can be your secret weapon for success, master emotional intelligence at work, and discover productivity hacks to boost your focus. 

With a new, extended format, we'll provide even more in-depth strategies to elevate your professional and personal growth. Thank you for being part of our mindful community—your journey towards a more balanced, purposeful life continues. Share the series with friends, leave a rating, and join our Mindful in 5 community on LinkedIn. 

Until next time, be mindful and be well!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15674692 Spiwe Jefferson Buzzsprout-15674692 Thu, 29 Aug 2024 05:00:00 -0500 374 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #clarity #leadership #LeadershipJourney #MindfulLead 4 140 full false Overcome Self-Doubt Overcome Self-Doubt Discover how to silence your inner critic and embrace self-compassion with our latest episode of the Mindful in 5 Summer Zen Series. Certified Mindfulness Practitioner, lawyer, and author Spiwe Jefferson leads you through transformative mindfulness techniques designed to help you overcome self-doubt and negative self-talk. Enjoy a guided practice to recognize and disengage from those nagging, self-critical thoughts and replace them with supportive and empowering inner dialogue, setting a positive tone for your day.

Imagine being your own best friend, offering yourself the same kindness and understanding you’d extend to others. Spiwe shares actionable, science-backed strategies to help you feel more balanced, peaceful, and purposeful, even in the busiest times. Tune in to learn the power of starting your day with just five minutes of centering and taking mindful timeouts throughout your day. Plus, get an exclusive invitation to download Chapter 9 from Spiwe’s book, "Mindful in 5 Meditations for People with no Time," to further explore ways to cultivate confidence and self-compassion. Join us, and let’s reshape how you talk to yourself for a more fulfilling week ahead.


More Links and Resources

]]> Discover how to silence your inner critic and embrace self-compassion with our latest episode of the Mindful in 5 Summer Zen Series. Certified Mindfulness Practitioner, lawyer, and author Spiwe Jefferson leads you through transformative mindfulness techniques designed to help you overcome self-doubt and negative self-talk. Enjoy a guided practice to recognize and disengage from those nagging, self-critical thoughts and replace them with supportive and empowering inner dialogue, setting a positive tone for your day.

Imagine being your own best friend, offering yourself the same kindness and understanding you’d extend to others. Spiwe shares actionable, science-backed strategies to help you feel more balanced, peaceful, and purposeful, even in the busiest times. Tune in to learn the power of starting your day with just five minutes of centering and taking mindful timeouts throughout your day. Plus, get an exclusive invitation to download Chapter 9 from Spiwe’s book, "Mindful in 5 Meditations for People with no Time," to further explore ways to cultivate confidence and self-compassion. Join us, and let’s reshape how you talk to yourself for a more fulfilling week ahead.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15639068 Spiwe Jefferson Buzzsprout-15639068 Thu, 22 Aug 2024 05:00:00 -0500 356 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #EmotionalIntellige 4 139 full false Prevent Burnout & Cultivate Balance Prevent Burnout & Cultivate Balance How can ambitious professionals safeguard their well-being in a fast-paced world? Discover the transformative power of mindfulness to prevent burnout and sustain balance in your life. Join me, Spiwa Jefferson, as we explore actionable strategies and guided practices that can help you set clear boundaries, prioritize self-care, and find moments of renewal amid your daily grind, all based on studies by Lucan and Sammons.

This episode of the Mindful in 5 Summer Zen Series offers a refreshing respite where you’ll learn to take deep belly breaths, repeat affirmations, and structure your day for optimal wellness. By listening, you'll gain insights into why boundaries are essential—not to control others, but to protect yourself. For those looking to deepen their practice, chapters 13 and 14 of the Mindful in 5 book provide richer content. Subscribe to our email list for more resources, and join our LinkedIn group to share your journey. Let's embrace mindfulness together and be well!


More Links and Resources

]]> How can ambitious professionals safeguard their well-being in a fast-paced world? Discover the transformative power of mindfulness to prevent burnout and sustain balance in your life. Join me, Spiwa Jefferson, as we explore actionable strategies and guided practices that can help you set clear boundaries, prioritize self-care, and find moments of renewal amid your daily grind, all based on studies by Lucan and Sammons.

This episode of the Mindful in 5 Summer Zen Series offers a refreshing respite where you’ll learn to take deep belly breaths, repeat affirmations, and structure your day for optimal wellness. By listening, you'll gain insights into why boundaries are essential—not to control others, but to protect yourself. For those looking to deepen their practice, chapters 13 and 14 of the Mindful in 5 book provide richer content. Subscribe to our email list for more resources, and join our LinkedIn group to share your journey. Let's embrace mindfulness together and be well!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15638993 Spiwe Jefferson Buzzsprout-15638993 Thu, 15 Aug 2024 05:00:00 -0500 334 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #clarity #leadership #LeadershipJourney #MindfulLead 4 138 full false Embrace Self-Compassionate Leadership Embrace Self-Compassionate Leadership What if you could transform your leadership style by simply being kinder to yourself? In this episode of the Mindful in 5 Summer Zen Series, join us through a simple but effective mindfulness technique designed to foster self-compassionate leadership. 

Discover how being gentle with yourself can alleviate stress, anxiety, and depression while simultaneously boosting your resilience and motivation. We'll engage in a guided exercise that invites you to rethink recent leadership challenges and replace self-criticism with forgiveness and encouragement.

Imagine leading with the same kindness you extend to your most valued team members. This episode offers a unique opportunity to cultivate a nurturing inner environment that supports your growth and effectiveness as a leader. 

Join the Mindful Ninjas as we explore actionable strategies backed by science, and remember to download two free sample chapters of Spiwe's book, Mindful in 5, for further insights. Equip yourself with the tools to lead with compassion and create a more balanced, peaceful, and purposeful life. Let self-compassion guide your journey.

Be mindful and be well.


More Links and Resources

]]> What if you could transform your leadership style by simply being kinder to yourself? In this episode of the Mindful in 5 Summer Zen Series, join us through a simple but effective mindfulness technique designed to foster self-compassionate leadership. 

Discover how being gentle with yourself can alleviate stress, anxiety, and depression while simultaneously boosting your resilience and motivation. We'll engage in a guided exercise that invites you to rethink recent leadership challenges and replace self-criticism with forgiveness and encouragement.

Imagine leading with the same kindness you extend to your most valued team members. This episode offers a unique opportunity to cultivate a nurturing inner environment that supports your growth and effectiveness as a leader. 

Join the Mindful Ninjas as we explore actionable strategies backed by science, and remember to download two free sample chapters of Spiwe's book, Mindful in 5, for further insights. Equip yourself with the tools to lead with compassion and create a more balanced, peaceful, and purposeful life. Let self-compassion guide your journey.

Be mindful and be well.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15336926 Spiwe Jefferson Buzzsprout-15336926 Thu, 08 Aug 2024 05:00:00 -0500 292 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #clarity #leadership #LeadershipJourney #MindfulLead 4 137 full false Cultivate Mindful Connections Cultivate Mindful Connections Ready to unlock the secrets of building meaningful connections at work? Discover how loving-kindness meditation can transform your workplace interactions and elevate your professional relationships. This episode of the Mindful in 5 Summer Zen Series, led by certified Mindfulness Practitioner Spiwa Jefferson, delves into the power of nonverbal communication and the ripple effect of sending out positive energy. Learn how a simple practice of compassionate wishes like "may you be happy, may you be healthy, may you be safe, may you live and work with ease" can significantly enhance feelings of social connection and positivity.

We don't just talk mindfulness—we practice it. Find out how visualizing positive energy before meetings can change the dynamics of your interactions. Spiwa guides you through a brief loving-kindness meditation, and offers insights from chapters five and six of her book, Mindful in 5, focusing on turning moments of loneliness into opportunities for growth. Visit spiwajefferson.com for these chapters and additional resources, and let empathy and understanding lead you to a more harmonious work environment this week. Be mindful, be well, and stay connected.


More Links and Resources

]]> Ready to unlock the secrets of building meaningful connections at work? Discover how loving-kindness meditation can transform your workplace interactions and elevate your professional relationships. This episode of the Mindful in 5 Summer Zen Series, led by certified Mindfulness Practitioner Spiwa Jefferson, delves into the power of nonverbal communication and the ripple effect of sending out positive energy. Learn how a simple practice of compassionate wishes like "may you be happy, may you be healthy, may you be safe, may you live and work with ease" can significantly enhance feelings of social connection and positivity.

We don't just talk mindfulness—we practice it. Find out how visualizing positive energy before meetings can change the dynamics of your interactions. Spiwa guides you through a brief loving-kindness meditation, and offers insights from chapters five and six of her book, Mindful in 5, focusing on turning moments of loneliness into opportunities for growth. Visit spiwajefferson.com for these chapters and additional resources, and let empathy and understanding lead you to a more harmonious work environment this week. Be mindful, be well, and stay connected.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15639065 Spiwe Jefferson Buzzsprout-15639065 Thu, 01 Aug 2024 05:00:00 -0500 386 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #EmotionalIntellige 4 136 full false Embrace Mindful Career Growth Embrace Mindful Career Growth Can mindfulness transform your career? Discover how harnessing the power of mindfulness can elevate your decision-making and problem-solving skills, leading to unparalleled career growth. 

Join the Mindful Ninjas in the Mindful in 5 Summer Zen Series as we explore a profound practice designed to cultivate clarity and confidence in your professional journey. Visualize your career crossroads with us and align your choices with your core values, strengths, and aspirations for authentic and fulfilling career paths.

As we navigate the complexities of professional life, staying connected to our inner wisdom becomes crucial. This episode delves into the importance of self-awareness and mindfulness in seizing opportunities and thriving amidst challenges. 

Plus, don't forget to grab your free sample chapters of the book, Mindful in 5 in the show notes, for an even deeper dive into these strategies. Follow, rate, and share this podcast with friends, and join our LinkedIn Mindful in 5 group to connect with like-minded individuals. Until next time, remember to be mindful and be well.


More Links and Resources

]]> Can mindfulness transform your career? Discover how harnessing the power of mindfulness can elevate your decision-making and problem-solving skills, leading to unparalleled career growth. 

Join the Mindful Ninjas in the Mindful in 5 Summer Zen Series as we explore a profound practice designed to cultivate clarity and confidence in your professional journey. Visualize your career crossroads with us and align your choices with your core values, strengths, and aspirations for authentic and fulfilling career paths.

As we navigate the complexities of professional life, staying connected to our inner wisdom becomes crucial. This episode delves into the importance of self-awareness and mindfulness in seizing opportunities and thriving amidst challenges. 

Plus, don't forget to grab your free sample chapters of the book, Mindful in 5 in the show notes, for an even deeper dive into these strategies. Follow, rate, and share this podcast with friends, and join our LinkedIn Mindful in 5 group to connect with like-minded individuals. Until next time, remember to be mindful and be well.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15338675 Spiwe Jefferson Buzzsprout-15338675 Thu, 25 Jul 2024 05:00:00 -0500 280 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #clarity #leadership #LeadershipJourney #MindfulLead 4 135 full false Find Calm Amidst Workplace Stress Find Calm Amidst Workplace Stress How can embracing uncertainty transform your entrepreneurial journey? Tune in as we explore the powerful intersection of mindfulness and entrepreneurship. Join the Mindful Ninjas as we uncover science-backed strategies from a pivotal study. Learn how to enhance your psychological flexibility and resilience, empowering you to face entrepreneurial challenges with a mindset of curiosity and adventure.

In this episode of the Mindful in 5 Summer Zen Series, we'll practice a mindfulness technique that can help you stay anchored in your purpose and values, navigating the unknown with greater ease. 

Whether you're launching a new venture or managing workplace stress, find out how you can cultivate openness and courage in the face of uncertainty. Download two free sample chapters of the book, Mindful in 5 in the show notes. 

Don't forget to join our LinkedIn group to connect with like-minded individuals and share your journey. Be mindful, be well, and trust in your entrepreneurial spirit.


More Links and Resources

]]> How can embracing uncertainty transform your entrepreneurial journey? Tune in as we explore the powerful intersection of mindfulness and entrepreneurship. Join the Mindful Ninjas as we uncover science-backed strategies from a pivotal study. Learn how to enhance your psychological flexibility and resilience, empowering you to face entrepreneurial challenges with a mindset of curiosity and adventure.

In this episode of the Mindful in 5 Summer Zen Series, we'll practice a mindfulness technique that can help you stay anchored in your purpose and values, navigating the unknown with greater ease. 

Whether you're launching a new venture or managing workplace stress, find out how you can cultivate openness and courage in the face of uncertainty. Download two free sample chapters of the book, Mindful in 5 in the show notes. 

Don't forget to join our LinkedIn group to connect with like-minded individuals and share your journey. Be mindful, be well, and trust in your entrepreneurial spirit.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15338570 Spiwe Jefferson Buzzsprout-15338570 Thu, 18 Jul 2024 05:00:00 -0500 295 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #clarity #leadership #LeadershipJourney #MindfulLead 4 134 full false Cultivate Gratitude at Work Cultivate Gratitude at Work Can gratitude transform your work life? Discover the remarkable benefits of cultivating gratitude in the workplace as we navigate a transformative mindfulness technique. 

Drawing on the findings of scientific research, we explore how a simple shift in focus can elevate your well-being and optimism. We'll practice a brief meditation, inviting you to close your eyes, breathe deeply, and thoughtfully consider three positive aspects of your work life. You'll learn a powerful mantra that has the potential to change your perspective.

This episode isn't just about centering yourself; it's an invitation to make gratitude a daily habit. Discover the life-changing impact of maintaining a gratitude journal and how this practice can amplify your mindfulness journey. 

Whether you use a dedicated journal or the Mindful in 5 companion journal, writing down your gratitude can deepen your insights and enhance your overall experience. 

Don't forget to download two free sample chapters of "Mindful in 5" to further support your practice. Join our LinkedIn Mindful in 5 group to share your experiences and connect with others on this journey. Let's make gratitude your guiding light this week—appreciate the good, spread positivity, and stay mindful.


More Links and Resources

]]> Can gratitude transform your work life? Discover the remarkable benefits of cultivating gratitude in the workplace as we navigate a transformative mindfulness technique. 

Drawing on the findings of scientific research, we explore how a simple shift in focus can elevate your well-being and optimism. We'll practice a brief meditation, inviting you to close your eyes, breathe deeply, and thoughtfully consider three positive aspects of your work life. You'll learn a powerful mantra that has the potential to change your perspective.

This episode isn't just about centering yourself; it's an invitation to make gratitude a daily habit. Discover the life-changing impact of maintaining a gratitude journal and how this practice can amplify your mindfulness journey. 

Whether you use a dedicated journal or the Mindful in 5 companion journal, writing down your gratitude can deepen your insights and enhance your overall experience. 

Don't forget to download two free sample chapters of "Mindful in 5" to further support your practice. Join our LinkedIn Mindful in 5 group to share your experiences and connect with others on this journey. Let's make gratitude your guiding light this week—appreciate the good, spread positivity, and stay mindful.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15336985 Spiwe Jefferson Buzzsprout-15336985 Thu, 11 Jul 2024 05:00:00 -0500 295 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #clarity #leadership #LeadershipJourney #gratitude # 4 133 full false Embrace Your Inner Strength Embrace Your Inner Strength Happy 4th of July!

Ever wondered how Independence Day can serve as a foundation for your personal empowerment? Discover how embracing the principles of liberty, equality, and the pursuit of happiness can enhance your mindfulness journey. As we honor the courage of those who have fought for these ideals, we'll guide you through a transformative mindfulness practice to connect with your inner strength and resilience. This episode promises to provide you with practical, science-backed strategies to combat self-doubt and foster self-compassion, enriching your daily life with balance and purpose.

Join me, Spiwa Jefferson, in the Mindful in 5 Summer Zen Series as we celebrate the 4th of July with a special focus on nurturing your inherent resilience. Feel the steady beat of your own life force, practice affirmations, and connect with the divine to reinforce your strength and purpose. For those yearning for more insights, don't miss the opportunity to download chapters three and four from the first Mindful in 5 book series. Subscribe at spiwajefferson.com for future resources and continue your mindfulness journey. Embrace your power, prioritize balance, and remember: your inner strength is always with you.


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]]> Happy 4th of July!

Ever wondered how Independence Day can serve as a foundation for your personal empowerment? Discover how embracing the principles of liberty, equality, and the pursuit of happiness can enhance your mindfulness journey. As we honor the courage of those who have fought for these ideals, we'll guide you through a transformative mindfulness practice to connect with your inner strength and resilience. This episode promises to provide you with practical, science-backed strategies to combat self-doubt and foster self-compassion, enriching your daily life with balance and purpose.

Join me, Spiwa Jefferson, in the Mindful in 5 Summer Zen Series as we celebrate the 4th of July with a special focus on nurturing your inherent resilience. Feel the steady beat of your own life force, practice affirmations, and connect with the divine to reinforce your strength and purpose. For those yearning for more insights, don't miss the opportunity to download chapters three and four from the first Mindful in 5 book series. Subscribe at spiwajefferson.com for future resources and continue your mindfulness journey. Embrace your power, prioritize balance, and remember: your inner strength is always with you.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/15639062 Spiwe Jefferson Buzzsprout-15639062 Thu, 04 Jul 2024 05:00:00 -0500 390 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #EmotionalIntellige 4 132 full false Focus Amidst Distraction Focus Amidst Distraction Struggling to maintain focus in today’s fast-paced, distraction-filled world? Try your hand at a science-backed mindfulness approach that can help you cultivate clear and focused attention, right in the midst of chaos.

Join the Mindful Ninjas through a calming breath exercise designed to enhance your ability to stay present and centered throughout your day.

This episode of the Mindful in 5 Summer Zen Series packs a shot of practical guidance that, with time, consistency, and in combination with other mindfulness practices, can transformative stress to peace and distraction to focus.

Download insights from two sample chapters from the book, Mindful in 5: Meditations for People with No Time, to help you incorporate mindfulness into your workday for improved focus and productivity.

Visit spiwejefferson.com to download these invaluable chapters and connect with our vibrant LinkedIn Mindful in 5 community. Let’s navigate the week ahead with moments of pause, breath, and refocus. Be mindful and be well.

Related Episodes

Episode 20: Be Present Everyday With Leslie

Episode 109: Cultivate Clarity

Episode 114: Take Time to Notice



More Links and Resources

]]> Struggling to maintain focus in today’s fast-paced, distraction-filled world? Try your hand at a science-backed mindfulness approach that can help you cultivate clear and focused attention, right in the midst of chaos.

Join the Mindful Ninjas through a calming breath exercise designed to enhance your ability to stay present and centered throughout your day.

This episode of the Mindful in 5 Summer Zen Series packs a shot of practical guidance that, with time, consistency, and in combination with other mindfulness practices, can transformative stress to peace and distraction to focus.

Download insights from two sample chapters from the book, Mindful in 5: Meditations for People with No Time, to help you incorporate mindfulness into your workday for improved focus and productivity.

Visit spiwejefferson.com to download these invaluable chapters and connect with our vibrant LinkedIn Mindful in 5 community. Let’s navigate the week ahead with moments of pause, breath, and refocus. Be mindful and be well.

Related Episodes

Episode 20: Be Present Everyday With Leslie

Episode 109: Cultivate Clarity

Episode 114: Take Time to Notice



More Links and Resources

]]> https://www.buzzsprout.com/1787586/15188536 Spiwe Jefferson Buzzsprout-15188536 Thu, 27 Jun 2024 05:00:00 -0500 245 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #clarity #leadership #LeadershipJourney #MindfulLead 4 131 full false Embrace Change at Work Embrace Change at Work How can you contribute to a more just and equitable society simply by working on yourself? Discover the power of mindfulness in our special Juneteenth episode of the Mindful in 5 Summer Zen Series.

Join host Spiwe Jefferson as we celebrate the resilience and strength of the Black community and reflect on the ongoing journey towards racial justice and equality.

Embrace workplace changes with grace and adaptability using mindfulness techniques. We explore Bond and Bunce's research on acceptance and commitment therapy, providing a guided visualization to help you become as flexible and resilient as a tree swaying in the wind.

To further support your journey, we're offering sample chapters from the Mindful in 5 book series, focusing on courage and resilience. Equip yourself with the mindset needed to navigate new challenges and opportunities at work by imagining yourself as a tree that bends but doesn't break. Let’s commit to being better human beings, collectively creating a better environment for all.

Helpful Links

Download Sample Chapters

Episode 111: Respond to Disruptions

Episode 118: Renew

Episode 125: Better to Jump Than be Pushed



More Links and Resources

]]> How can you contribute to a more just and equitable society simply by working on yourself? Discover the power of mindfulness in our special Juneteenth episode of the Mindful in 5 Summer Zen Series.

Join host Spiwe Jefferson as we celebrate the resilience and strength of the Black community and reflect on the ongoing journey towards racial justice and equality.

Embrace workplace changes with grace and adaptability using mindfulness techniques. We explore Bond and Bunce's research on acceptance and commitment therapy, providing a guided visualization to help you become as flexible and resilient as a tree swaying in the wind.

To further support your journey, we're offering sample chapters from the Mindful in 5 book series, focusing on courage and resilience. Equip yourself with the mindset needed to navigate new challenges and opportunities at work by imagining yourself as a tree that bends but doesn't break. Let’s commit to being better human beings, collectively creating a better environment for all.

Helpful Links

Download Sample Chapters

Episode 111: Respond to Disruptions

Episode 118: Renew

Episode 125: Better to Jump Than be Pushed



More Links and Resources

]]> https://www.buzzsprout.com/1787586/15188489 Spiwe Jefferson Buzzsprout-15188489 Thu, 20 Jun 2024 05:00:00 -0500 410 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #clarity #leadership #LeadershipJourney #MindfulLead 4 130 full false Build Resilience Despite Challenges Build Resilience Despite Challenges Can resilience be your default reaction to life's challenges? Join us in this episode of the Mindful in 5 Summer Zen Series, as we explore the transformative power of mindfulness to build unshakable resilience.

Discover how recalling your past triumphs and visualizing their application to current hurdles can empower you to navigate even the most difficult workdays with grace and fortitude. We’ll guide you through a simple, yet powerful, five-minute mindfulness meditation exercise designed to connect you with your inner strength and wisdom.

This episode offers practical strategies for harnessing positive emotions and effective coping mechanisms, turning setbacks into opportunities for growth.

Download sample chapters from the book, Mindful in 5 - Meditations for People With. No Time, for deeper insights into maintaining focus and resilience.

Stay connected by visiting spiwejefferson.com, joining our LinkedIn Mindful in 5 group, and subscribing to our email list for exclusive resources. Embrace the journey of becoming a resilience ninja and transform adversity into advantage. Until next week, be mindful and be well!

Helpful Links

Download Sample Chapters

Episode 15: TJ on Surviving Calamity

Episode 101: Cope in the Dark

Episode 123: Value the Valley



More Links and Resources

]]> Can resilience be your default reaction to life's challenges? Join us in this episode of the Mindful in 5 Summer Zen Series, as we explore the transformative power of mindfulness to build unshakable resilience.

Discover how recalling your past triumphs and visualizing their application to current hurdles can empower you to navigate even the most difficult workdays with grace and fortitude. We’ll guide you through a simple, yet powerful, five-minute mindfulness meditation exercise designed to connect you with your inner strength and wisdom.

This episode offers practical strategies for harnessing positive emotions and effective coping mechanisms, turning setbacks into opportunities for growth.

Download sample chapters from the book, Mindful in 5 - Meditations for People With. No Time, for deeper insights into maintaining focus and resilience.

Stay connected by visiting spiwejefferson.com, joining our LinkedIn Mindful in 5 group, and subscribing to our email list for exclusive resources. Embrace the journey of becoming a resilience ninja and transform adversity into advantage. Until next week, be mindful and be well!

Helpful Links

Download Sample Chapters

Episode 15: TJ on Surviving Calamity

Episode 101: Cope in the Dark

Episode 123: Value the Valley



More Links and Resources

]]> https://www.buzzsprout.com/1787586/15188427 Spiwe Jefferson Buzzsprout-15188427 Thu, 13 Jun 2024 05:00:00 -0500 322 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #summer #zen #resilience #challenges 4 129 full false Find Peace in the Morning Rush Find Peace in the Morning Rush Transform your frantic morning routine into a serene and productive experience by mastering mindfulness techniques that can change your life. Imagine starting each day with a calm mind, even when everything around you is in disarray. Join the Mindful Ninjas as we explore a simple but powerful visualization exercise designed to cultivate peace amidst chaos. Discover how setting a mindful tone in the morning can lay the foundation for a productive day ahead.

In this episode of the Mindful in 5 Summer Zen Series, I share personal tips on managing busy mornings with ease. Learn how visualizing your daily schedule and planning ahead can keep you organized and stress-free.

Get inspired to embrace mindfulness as we highlight research-backed benefits for increasing focus and reducing stress.

Don't miss out on the opportunity to join our community, download free sample chapters of my book, and connect with fellow listeners in our LinkedIn Mindful in 5 group. Remember, a peaceful morning sets the stage for a fulfilling day.

Be mindful and be well!

Helpful Links
Download Sample Chapters

Episode 97: Set the Tone for Success

Episode 105: Happy New Year! Affirmations

Episode 126: Rethink Your Morning Routine



More Links and Resources

]]> Transform your frantic morning routine into a serene and productive experience by mastering mindfulness techniques that can change your life. Imagine starting each day with a calm mind, even when everything around you is in disarray. Join the Mindful Ninjas as we explore a simple but powerful visualization exercise designed to cultivate peace amidst chaos. Discover how setting a mindful tone in the morning can lay the foundation for a productive day ahead.

In this episode of the Mindful in 5 Summer Zen Series, I share personal tips on managing busy mornings with ease. Learn how visualizing your daily schedule and planning ahead can keep you organized and stress-free.

Get inspired to embrace mindfulness as we highlight research-backed benefits for increasing focus and reducing stress.

Don't miss out on the opportunity to join our community, download free sample chapters of my book, and connect with fellow listeners in our LinkedIn Mindful in 5 group. Remember, a peaceful morning sets the stage for a fulfilling day.

Be mindful and be well!

Helpful Links
Download Sample Chapters

Episode 97: Set the Tone for Success

Episode 105: Happy New Year! Affirmations

Episode 126: Rethink Your Morning Routine



More Links and Resources

]]> https://www.buzzsprout.com/1787586/15203844 Spiwe Jefferson Buzzsprout-15203844 Thu, 06 Jun 2024 05:00:00 -0500 319 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #summer #zen #morning 4 128 full false Season 4 Closeout Season 4 Closeout As we wrap up the fourth season of Mindful in 5,  join the celebration of our top episodes and the wisdom they've imparted.

5. Transport yourself back to the joy of our 100th episode, a landmark moment where your transformative stories reminded us all of the power of community and personal growth.

4. Embrace the profound insights from Merie Weissmiller Wallace on the intricate dance between our emotions and health in her first episode titled How Your Emotions Impact Your Health.

3. Discover the resilience strategies from Flex Don't Break.

2. The 99th episode was reflective, introducing the Tension Exercises to reduce stress and acknowledging our past guests and new features like episode transcripts. 

1. Be empowered by the Set the Tone for Success episode, which remains a fan favorite for crafting successful mindsets daily.

As we bid adieu to this season, I'm thrilled to share the release of the third book in the series, Mindful in 5 - God Lovers Edition, a beacon for those yearning to deepen their spiritual journey through mindfulness.

Over the summer, let these episodes be your companions, whether you're soaking up sunshine or wrapping up in a cozy blanket. Remember that mindfulness knows no bounds, and I look forward to staying connected with you through our Facebook page and LinkedIn. 

This isn't just a sign-off; it's an invitation to the adventures that lie ahead.


More Links and Resources

]]> As we wrap up the fourth season of Mindful in 5,  join the celebration of our top episodes and the wisdom they've imparted.

5. Transport yourself back to the joy of our 100th episode, a landmark moment where your transformative stories reminded us all of the power of community and personal growth.

4. Embrace the profound insights from Merie Weissmiller Wallace on the intricate dance between our emotions and health in her first episode titled How Your Emotions Impact Your Health.

3. Discover the resilience strategies from Flex Don't Break.

2. The 99th episode was reflective, introducing the Tension Exercises to reduce stress and acknowledging our past guests and new features like episode transcripts. 

1. Be empowered by the Set the Tone for Success episode, which remains a fan favorite for crafting successful mindsets daily.

As we bid adieu to this season, I'm thrilled to share the release of the third book in the series, Mindful in 5 - God Lovers Edition, a beacon for those yearning to deepen their spiritual journey through mindfulness.

Over the summer, let these episodes be your companions, whether you're soaking up sunshine or wrapping up in a cozy blanket. Remember that mindfulness knows no bounds, and I look forward to staying connected with you through our Facebook page and LinkedIn. 

This isn't just a sign-off; it's an invitation to the adventures that lie ahead.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/14971969 Spiwe Jefferson Buzzsprout-14971969 Thu, 30 May 2024 05:00:00 -0500 472 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #season4 #closeout #endofseason #100 #resilience 4 127 full false Rethink Your Morning Routine Rethink Your Morning Routine Ever wonder why your mornings feel like a chaotic rush? How about transforming that frenzy into a serene and focused start to your day?

Join the Mindful Ninjas on Mindful in 5 as we uncover the secrets behind crafting a morning routine that aligns with your natural circadian rhythms. We'll explore the science of how our bodies wake up and why understanding these rhythms can significantly boost your productivity and well-being. Learn how dedicating just five minutes each morning to stillness, breath focus, and intention setting can turn your mornings from stressful to serene.

Say goodbye to doom scrolling and waking up to stress. This episode offers practical tips to manage your phone use and start your day on a positive note. By respecting your internal clock and carving out peaceful moments each morning, you can face the day with clarity and calm.

As your guide, Spiwe will walk you through the steps to build a morning routine that supports a harmonious and successful day ahead. Tune in for a refreshing take on mornings that will leave you feeling grounded and ready to conquer whatever comes your way. Be mindful and be well.

Related Episodes
Make Friends With Your Phone
First Do This
Kaizen Atomic Habits


More Links and Resources

]]> Ever wonder why your mornings feel like a chaotic rush? How about transforming that frenzy into a serene and focused start to your day?

Join the Mindful Ninjas on Mindful in 5 as we uncover the secrets behind crafting a morning routine that aligns with your natural circadian rhythms. We'll explore the science of how our bodies wake up and why understanding these rhythms can significantly boost your productivity and well-being. Learn how dedicating just five minutes each morning to stillness, breath focus, and intention setting can turn your mornings from stressful to serene.

Say goodbye to doom scrolling and waking up to stress. This episode offers practical tips to manage your phone use and start your day on a positive note. By respecting your internal clock and carving out peaceful moments each morning, you can face the day with clarity and calm.

As your guide, Spiwe will walk you through the steps to build a morning routine that supports a harmonious and successful day ahead. Tune in for a refreshing take on mornings that will leave you feeling grounded and ready to conquer whatever comes your way. Be mindful and be well.

Related Episodes
Make Friends With Your Phone
First Do This
Kaizen Atomic Habits


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-15188290 Thu, 23 May 2024 05:00:00 -0500 297 4 126 full false Better to Jump Than be Pushed Better to Jump Than be Pushed Have you ever been at a crossroads, sensing your career's impending sunset, yet felt frozen in place? Jillian Adams didn't stand still – she sprinted ahead. As we unravel her journey, we'll explore how taking the reins of her own fate before a company acquisition could redefine her role, Jillian chose to proactively seek new horizons. This chief marketing officer's tale, straight from the Mindful in 5 book series, is a masterclass in career mindfulness and aligning one's professional pursuits with personal values.

Throughout Jillian's example, we uncover the empowerment and confidence that come from initiating change rather than reacting to it. 

Our conversation meanders through the psychological perks of proactive career steps, from bolstering resilience to enhancing problem-solving skills – key components for thriving in today's dynamic job landscape. 

Moreover, we examine how such forward-thinking actions can position professionals like Jillian as visionary leaders in their field, making them more visible to those poised to offer the next big break. Tune in for an inspiring narrative that might just be the catalyst you need for your own professional leap forward.

Related Episodes

What Optimism is and Why We All Want It with Brent

3 Optimism Takeaways with Brent

Leverage the Growth Mindset



More Links and Resources

]]> Have you ever been at a crossroads, sensing your career's impending sunset, yet felt frozen in place? Jillian Adams didn't stand still – she sprinted ahead. As we unravel her journey, we'll explore how taking the reins of her own fate before a company acquisition could redefine her role, Jillian chose to proactively seek new horizons. This chief marketing officer's tale, straight from the Mindful in 5 book series, is a masterclass in career mindfulness and aligning one's professional pursuits with personal values.

Throughout Jillian's example, we uncover the empowerment and confidence that come from initiating change rather than reacting to it. 

Our conversation meanders through the psychological perks of proactive career steps, from bolstering resilience to enhancing problem-solving skills – key components for thriving in today's dynamic job landscape. 

Moreover, we examine how such forward-thinking actions can position professionals like Jillian as visionary leaders in their field, making them more visible to those poised to offer the next big break. Tune in for an inspiring narrative that might just be the catalyst you need for your own professional leap forward.

Related Episodes

What Optimism is and Why We All Want It with Brent

3 Optimism Takeaways with Brent

Leverage the Growth Mindset



More Links and Resources

]]> https://www.buzzsprout.com/1787586/14972003 Spiwe Jefferson Buzzsprout-14972003 Thu, 16 May 2024 05:00:00 -0500 832 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #jump #proactive #careerchange #transition 4 125 full false Make Friends With Your Phone Make Friends With Your Phone Could your phone actually enhance your inner peace instead of disrupting it? That's the surprising possibility we unpack in today's episode of Mindful in 5. Today, we shed light on the unexpected ways your digital device can become an ally in your quest for tranquility. Forget the doomscrolling and stress-inducing alerts—your phone can be a cultivated garden, thriving with growth, joy, and peace.

Join us as we explore the journey of Brianna, a relatable figure from the Mindful in 5 book series, who demonstrates the art of setting digital boundaries and using her phone to channel serenity. Brianna's story offers practical tips—from cheerful alarms signaling bedtime to selective content consumption that starts her day with positivity.

We explore how mindful use of technology can lead to a tranquil mind, setting the stage for a serene environment and intentional living. By the end of our session, you'll be inspired to make your phone a tool of tranquility, a reflection of your mindful choices, and a partner in taming your habits for a more peaceful life.

Related Episodes

First Do This

Kaizen Atomic Habits

Renew


More Links and Resources

]]> Could your phone actually enhance your inner peace instead of disrupting it? That's the surprising possibility we unpack in today's episode of Mindful in 5. Today, we shed light on the unexpected ways your digital device can become an ally in your quest for tranquility. Forget the doomscrolling and stress-inducing alerts—your phone can be a cultivated garden, thriving with growth, joy, and peace.

Join us as we explore the journey of Brianna, a relatable figure from the Mindful in 5 book series, who demonstrates the art of setting digital boundaries and using her phone to channel serenity. Brianna's story offers practical tips—from cheerful alarms signaling bedtime to selective content consumption that starts her day with positivity.

We explore how mindful use of technology can lead to a tranquil mind, setting the stage for a serene environment and intentional living. By the end of our session, you'll be inspired to make your phone a tool of tranquility, a reflection of your mindful choices, and a partner in taming your habits for a more peaceful life.

Related Episodes

First Do This

Kaizen Atomic Habits

Renew


More Links and Resources

]]> https://www.buzzsprout.com/1787586/14971358 Spiwe Jefferson Buzzsprout-14971358 Thu, 09 May 2024 05:00:00 -0500 451 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #cell #cellphone #morningroutine #stress 4 124 full false Value the Valley Value the Valley Join us on a profound journey with today's Mindful in 5 episode, "Value the Valley," where we explore the hidden treasures in life's challenges. 

As we navigate the vast and shadowed valleys of our existence, we uncover insights and growth not visible from the peaks. 

Today's session is interactive—close your eyes, imagine the depths, and discover the life blossoming within adversity. Learn how mindfulness meditation enhances emotional regulation and resilience, empowering us to face any valley with grace and wisdom. Embrace this exploration, and find peace and strength in the shadows, transforming challenges into opportunities for profound personal growth. 

Dive deep with us and cherish the valleys of life.

Related Episodes

Bad Day? Try This 

Cope in the Dark 

Meditate With FEETS 



More Links and Resources

]]> Join us on a profound journey with today's Mindful in 5 episode, "Value the Valley," where we explore the hidden treasures in life's challenges. 

As we navigate the vast and shadowed valleys of our existence, we uncover insights and growth not visible from the peaks. 

Today's session is interactive—close your eyes, imagine the depths, and discover the life blossoming within adversity. Learn how mindfulness meditation enhances emotional regulation and resilience, empowering us to face any valley with grace and wisdom. Embrace this exploration, and find peace and strength in the shadows, transforming challenges into opportunities for profound personal growth. 

Dive deep with us and cherish the valleys of life.

Related Episodes

Bad Day? Try This 

Cope in the Dark 

Meditate With FEETS 



More Links and Resources

]]> https://www.buzzsprout.com/1787586/14939724 Spiwe Jefferson Buzzsprout-14939724 Thu, 02 May 2024 05:00:00 -0500 864 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #ValueTheValley #MindfulnessMeditation #EmotionalResilience #PersonalGrowth #LifeChallenges 4 123 full false First Do This First Do This Embark on a transformative journey with just five minutes of your morning.

In today’s episode of Mindful in 5, we delve into the compelling science behind mindfulness and its profound impact on your day. Discover how dedicating mere moments to grounding yourself sets a foundation of calm and clarity, enhancing your emotional regulation and mental flexibility.

Hear powerful stories of individuals who have changed their lives through this practice, and learn simple techniques to incorporate peace and intention into your busy schedule.

Join us and start every day feeling centered, joyful, and resilient. Ready to transform your mornings and, by extension, your life? Tune in now.

Related Episodes

Meditate With FEETS 

Cultivate Clarity 

Renew 



More Links and Resources

]]> Embark on a transformative journey with just five minutes of your morning.

In today’s episode of Mindful in 5, we delve into the compelling science behind mindfulness and its profound impact on your day. Discover how dedicating mere moments to grounding yourself sets a foundation of calm and clarity, enhancing your emotional regulation and mental flexibility.

Hear powerful stories of individuals who have changed their lives through this practice, and learn simple techniques to incorporate peace and intention into your busy schedule.

Join us and start every day feeling centered, joyful, and resilient. Ready to transform your mornings and, by extension, your life? Tune in now.

Related Episodes

Meditate With FEETS 

Cultivate Clarity 

Renew 



More Links and Resources

]]> https://www.buzzsprout.com/1787586/14939717 Spiwe Jefferson Buzzsprout-14939717 Thu, 25 Apr 2024 05:00:00 -0500 656 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #MindfulnessMornings #FiveMinuteMeditation #DailyCalm #MindfulLiving #StressManagement 4 122 full false Leverage These Simple Words Leverage These Simple Words How often do you consider the power of your words to transform your daily life and achievements?

In this episode of Mindful in 5, we delve into the transformative power of simple, yet potent words that shape our attitudes and behaviors toward success.

Discover the scientific secrets behind phrases that enhance resilience, focus, and motivation. From cultivating a growth mindset to anchoring in the present, and fostering self-compassion, learn how these words influence our neurological and psychological responses.

Join us as we explore practical mindfulness techniques to stabilize mood and boost clarity, ensuring you embody a peaceful, clear, and confident approach to your daily challenges. Tune in to unlock the keys to your more peaceful and supported self.

Related Episodes



More Links and Resources

]]> How often do you consider the power of your words to transform your daily life and achievements?

In this episode of Mindful in 5, we delve into the transformative power of simple, yet potent words that shape our attitudes and behaviors toward success.

Discover the scientific secrets behind phrases that enhance resilience, focus, and motivation. From cultivating a growth mindset to anchoring in the present, and fostering self-compassion, learn how these words influence our neurological and psychological responses.

Join us as we explore practical mindfulness techniques to stabilize mood and boost clarity, ensuring you embody a peaceful, clear, and confident approach to your daily challenges. Tune in to unlock the keys to your more peaceful and supported self.

Related Episodes



More Links and Resources

]]> https://www.buzzsprout.com/1787586/14939635 Spiwe Jefferson Buzzsprout-14939635 Thu, 18 Apr 2024 05:00:00 -0500 591 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #wordsmatter #manifest #success #Mindfulness #Resilience #GrowthMindset #PositivePsychology #EmotionalIntellige 4 121 full false Mind Your Nachos Mind Your Nachos Let's journey alongside Singita, a vibrant character from the "Mindful in Five" book series, as she stands on the precipice of a life-altering transition. Singita's leap from a physician payment management specialist to pursuing her dream at Harvard Law School is fraught with worries about unfinished projects and the legacy she leaves behind. 

Amidst this whirlwind of change, a humorous yet profound conversation with her friend, Barry Miles, introduces the concept of "nacho business" – a lighthearted reminder to let go of what we can't control. This episode, titled “Mind Your Nachos,” delves into the art of reflective writing as a mindful approach to navigating professional transitions. This technique not only provides clarity and closure but transforms apprehension into gratitude, marking every ending as a new beginning. 

Whether you're stepping into a new role, passing on your cherished projects, or embarking on a completely new path like Singita, discover how reflective writing can guide you through with grace, growth, and a lighter heart. Join us as we explore how to mind your nachos and embrace change with optimism and peace.


More Links and Resources

]]> Let's journey alongside Singita, a vibrant character from the "Mindful in Five" book series, as she stands on the precipice of a life-altering transition. Singita's leap from a physician payment management specialist to pursuing her dream at Harvard Law School is fraught with worries about unfinished projects and the legacy she leaves behind. 

Amidst this whirlwind of change, a humorous yet profound conversation with her friend, Barry Miles, introduces the concept of "nacho business" – a lighthearted reminder to let go of what we can't control. This episode, titled “Mind Your Nachos,” delves into the art of reflective writing as a mindful approach to navigating professional transitions. This technique not only provides clarity and closure but transforms apprehension into gratitude, marking every ending as a new beginning. 

Whether you're stepping into a new role, passing on your cherished projects, or embarking on a completely new path like Singita, discover how reflective writing can guide you through with grace, growth, and a lighter heart. Join us as we explore how to mind your nachos and embrace change with optimism and peace.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/14790292 Spiwe Jefferson Buzzsprout-14790292 Thu, 11 Apr 2024 05:00:00 -0500 389 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #jobtransition #new job #worknachos #jobchange #layoff #termination #separation #fired #promotion #demotion #pr 4 120 full false NEVER Do This NEVER Do This In this episode titled "Never Do This," we embark on a transformative journey to the core of our thoughts, their power, and the profound impact they have on our reality. 

Through the timeless story of Job and the trials of the Israelites, we delve into the essence of our thoughts and their ability to shape our lives. Join us as we explore the insightful teachings of super brain coach, Jim Qwik, motivational coach Zig Ziglar, and the spiritual wisdom of Jesus, unraveling the science of neuroplasticity and the potent concept of thought habits. 

Discover how our repeated thoughts not only sculpt our neural pathways but ultimately dictate our actions and identities. Learn to harness the transformative power of your mind by cultivating thoughts that align with a vision of peace, confidence, and success. 

Embrace the undeniable truth that what you predict and say about yourself can, and most likely will, become your reality. Prepare to be inspired to actively replace unproductive thoughts with empowering affirmations, propelling you towards the success and fulfillment you deserve. Welcome to a journey of mindfulness, where clarity, joy, and focus become the architects of your destiny.


More Links and Resources

]]> In this episode titled "Never Do This," we embark on a transformative journey to the core of our thoughts, their power, and the profound impact they have on our reality. 

Through the timeless story of Job and the trials of the Israelites, we delve into the essence of our thoughts and their ability to shape our lives. Join us as we explore the insightful teachings of super brain coach, Jim Qwik, motivational coach Zig Ziglar, and the spiritual wisdom of Jesus, unraveling the science of neuroplasticity and the potent concept of thought habits. 

Discover how our repeated thoughts not only sculpt our neural pathways but ultimately dictate our actions and identities. Learn to harness the transformative power of your mind by cultivating thoughts that align with a vision of peace, confidence, and success. 

Embrace the undeniable truth that what you predict and say about yourself can, and most likely will, become your reality. Prepare to be inspired to actively replace unproductive thoughts with empowering affirmations, propelling you towards the success and fulfillment you deserve. Welcome to a journey of mindfulness, where clarity, joy, and focus become the architects of your destiny.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/14790103 Spiwe Jefferson Buzzsprout-14790103 Thu, 04 Apr 2024 05:00:00 -0500 593 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #neverdothis #mindset 4 119 full false Renew Renew In this special Easter episode of our podcast, we dive deep into the essence of "Renewal" - a transformative journey from despair to hope, and turmoil to peace. Amid life's crooked paths, where challenges at work or home may cast shadows over our spirits, we explore the power of pivoting our mindset.

Drawing on the ancient wisdom of figures like Habakkuk, Paul, Joseph, and Job, we see the universal relevance of their struggles and triumphs. These narratives are not just biblical tales but manuals for living resiliently. Whether facing personal battles like divorce or societal challenges, the principle of renewal offers a beacon of light. Join us as we discuss actionable steps towards cultivating a mindset of peace and resilience, inspired by stories that transcend faith and time. Let's embark on this journey together, finding joy and restoration in the face of life's inevitable dark seasons.

Related Episodes
What Optimism is and Why We All Want It with Brent
Insight - 3 Optimism Takeaways with Brent
Staying Upbeat With Miquel



More Links and Resources

]]> In this special Easter episode of our podcast, we dive deep into the essence of "Renewal" - a transformative journey from despair to hope, and turmoil to peace. Amid life's crooked paths, where challenges at work or home may cast shadows over our spirits, we explore the power of pivoting our mindset.

Drawing on the ancient wisdom of figures like Habakkuk, Paul, Joseph, and Job, we see the universal relevance of their struggles and triumphs. These narratives are not just biblical tales but manuals for living resiliently. Whether facing personal battles like divorce or societal challenges, the principle of renewal offers a beacon of light. Join us as we discuss actionable steps towards cultivating a mindset of peace and resilience, inspired by stories that transcend faith and time. Let's embark on this journey together, finding joy and restoration in the face of life's inevitable dark seasons.

Related Episodes
What Optimism is and Why We All Want It with Brent
Insight - 3 Optimism Takeaways with Brent
Staying Upbeat With Miquel



More Links and Resources

]]> https://www.buzzsprout.com/1787586/14790044 Spiwe Jefferson Buzzsprout-14790044 Thu, 28 Mar 2024 05:00:00 -0500 476 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #renew #easter 4 118 full false Make Like a Jellyfish Make Like a Jellyfish In today’s Mindful in 5 episode, "Make Like Jellyfish," we find inspiration in the resilience of Cladonema Pacificum, a small yet mighty jellyfish that regenerates lost tentacles with ease. This natural marvel mirrors our capacity to bounce back from workplace adversity and personal trials. Through stories of unfair treatment and overcoming stereotypes, we explore the power within us to grow and learn from challenging situations.

We also share a compelling tale of a monk’s unwavering calm in the face of aggression, illustrating our ability to choose our responses to life's hurdles. This episode encourages embracing mindfulness and meditation as tools for resilience. Whether it's through personal reflection or seeking support, we highlight the importance of moving towards healing and strength.

Tune in to discover how, like the Cladonema Pacificum, you can master the art of resilience and navigate life's complexities with a clear, joyful heart. Join us in practicing active resilience and regeneration.

Related Episodes
Staying Upbeat with Miquel
Flex, Don't Break
Respond to Disruptions


More Links and Resources

]]> In today’s Mindful in 5 episode, "Make Like Jellyfish," we find inspiration in the resilience of Cladonema Pacificum, a small yet mighty jellyfish that regenerates lost tentacles with ease. This natural marvel mirrors our capacity to bounce back from workplace adversity and personal trials. Through stories of unfair treatment and overcoming stereotypes, we explore the power within us to grow and learn from challenging situations.

We also share a compelling tale of a monk’s unwavering calm in the face of aggression, illustrating our ability to choose our responses to life's hurdles. This episode encourages embracing mindfulness and meditation as tools for resilience. Whether it's through personal reflection or seeking support, we highlight the importance of moving towards healing and strength.

Tune in to discover how, like the Cladonema Pacificum, you can master the art of resilience and navigate life's complexities with a clear, joyful heart. Join us in practicing active resilience and regeneration.

Related Episodes
Staying Upbeat with Miquel
Flex, Don't Break
Respond to Disruptions


More Links and Resources

]]> https://www.buzzsprout.com/1787586/14759553 Spiwe Jefferson Buzzsprout-14759553 Thu, 21 Mar 2024 05:00:00 -0500 544 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #jellyfish #Cladonema Pacificum 4 117 full false Watch Body Language Watch Body Language In a digital meeting, do you find your gaze lingering on your own image or are you truly observing your colleagues? Let's mindfully walk through the silent but impactful realm of body language. 

Dating back to the 1800s to the current age of selfies, we have been enamoured with our own images. This week's invitation: Become keen observers of nonverbal cues. With 55% of communication being nonverbal, according to body language expert Albert Mehrabian, this aspect can't be overlooked, even in the virtual realm.

Though it's challenging to decipher body language through a screen, there's much to be understood from the unspoken – a furrowed brow, the posture of attentiveness, or the subtleties of a smile. By tuning in to these silent signals, we can deepen our understanding of our colleagues and enhance our presence in every interaction.

This week, embark on a journey of silent observation. Be present, be perceptive. How has paying attention to body language changed your communication and your mindfulness?

Related Links

Article: How Much of Communication Is Nonverbal?
Podcast: How to Care ABout Your Coworkers
Podcast: Manage Your Personal Brand




More Links and Resources

]]> In a digital meeting, do you find your gaze lingering on your own image or are you truly observing your colleagues? Let's mindfully walk through the silent but impactful realm of body language. 

Dating back to the 1800s to the current age of selfies, we have been enamoured with our own images. This week's invitation: Become keen observers of nonverbal cues. With 55% of communication being nonverbal, according to body language expert Albert Mehrabian, this aspect can't be overlooked, even in the virtual realm.

Though it's challenging to decipher body language through a screen, there's much to be understood from the unspoken – a furrowed brow, the posture of attentiveness, or the subtleties of a smile. By tuning in to these silent signals, we can deepen our understanding of our colleagues and enhance our presence in every interaction.

This week, embark on a journey of silent observation. Be present, be perceptive. How has paying attention to body language changed your communication and your mindfulness?

Related Links

Article: How Much of Communication Is Nonverbal?
Podcast: How to Care ABout Your Coworkers
Podcast: Manage Your Personal Brand




More Links and Resources

]]> Spiwe Jefferson Buzzsprout-11439805 Thu, 14 Mar 2024 05:00:00 -0500 185 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #bodylanguage 4 116 full false Catapult Your Career Catapult Your Career Curiosity. A simple word, often linked with the misadventures of a feline. But what if this very trait, this innate drive to explore and understand, could be your secret weapon to propel your professional journey?

Dive into today's episode, "Curiosity killed the cat, but it can catapult your career." Journey with Rashad Patterson, an embodiment of professional curiosity from the Mindful in 5 series.

An accomplished mechanical engineer, Rashad's career has soared on the wings of his relentless quest for knowledge. Discover how curiosity, when channeled correctly, can usher in creativity, innovation, and establish you as a visionary leader.

The power of asking the right questions, the joy of exploration, and the allure of the unknown can unlock doors you never even knew existed. But remember, it’s not just about wandering aimlessly. It's about steering your curiosity towards focused, actionable objectives.

So, ready to let your curiosity take flight? Immerse yourself in a world where questions lead to innovation, and passion is the fuel for success. Until our next exploration, remain curious and ever inspired.

Related Episodes:
Focused and Fit for Purpose
Insight: Be Clear About Your Purpose
Insight: Be Steadfast


More Links and Resources

]]> Curiosity. A simple word, often linked with the misadventures of a feline. But what if this very trait, this innate drive to explore and understand, could be your secret weapon to propel your professional journey?

Dive into today's episode, "Curiosity killed the cat, but it can catapult your career." Journey with Rashad Patterson, an embodiment of professional curiosity from the Mindful in 5 series.

An accomplished mechanical engineer, Rashad's career has soared on the wings of his relentless quest for knowledge. Discover how curiosity, when channeled correctly, can usher in creativity, innovation, and establish you as a visionary leader.

The power of asking the right questions, the joy of exploration, and the allure of the unknown can unlock doors you never even knew existed. But remember, it’s not just about wandering aimlessly. It's about steering your curiosity towards focused, actionable objectives.

So, ready to let your curiosity take flight? Immerse yourself in a world where questions lead to innovation, and passion is the fuel for success. Until our next exploration, remain curious and ever inspired.

Related Episodes:
Focused and Fit for Purpose
Insight: Be Clear About Your Purpose
Insight: Be Steadfast


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-13608835 Thu, 07 Mar 2024 05:00:00 -0600 280 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #catapult 4 115 full false Take Time to Notice Take Time to Notice In today's hustle, how often do we genuinely Take Time to Notice what our coworkers and colleagues are really going through? 

Dive deep with us as Barry and Heather, two attorneys, unravel the profound power of being present, especially when faced with challenges. Picture Heather, grappling with a misstep, met with Barry's unique blend of curiosity, gentle understanding, and unyielding empathy. 

This isn't just about the spoken word, but the raw emotions underlying them. Barry's intentional response showcases that in the face of adversity, there's always a chance for growth. 

With every challenging case or glitch, it's the human connection and understanding that paves the path to resolution. This tale reinforces that empathy isn't just a feeling—it's a necessity. Let's traverse this journey together, reminding ourselves of our shared humanity, and fostering a world where everyone feels understood and supported. So, as the ripples of mindfulness spread, remember to be kind, be present, and be connected.

Related Episodes
Listening at the Speed of Business with Melanie R. Jones
Be Softer
Sacrificial Love at Work









More Links and Resources

]]> In today's hustle, how often do we genuinely Take Time to Notice what our coworkers and colleagues are really going through? 

Dive deep with us as Barry and Heather, two attorneys, unravel the profound power of being present, especially when faced with challenges. Picture Heather, grappling with a misstep, met with Barry's unique blend of curiosity, gentle understanding, and unyielding empathy. 

This isn't just about the spoken word, but the raw emotions underlying them. Barry's intentional response showcases that in the face of adversity, there's always a chance for growth. 

With every challenging case or glitch, it's the human connection and understanding that paves the path to resolution. This tale reinforces that empathy isn't just a feeling—it's a necessity. Let's traverse this journey together, reminding ourselves of our shared humanity, and fostering a world where everyone feels understood and supported. So, as the ripples of mindfulness spread, remember to be kind, be present, and be connected.

Related Episodes
Listening at the Speed of Business with Melanie R. Jones
Be Softer
Sacrificial Love at Work









More Links and Resources

]]> Spiwe Jefferson Buzzsprout-13609016 Thu, 29 Feb 2024 05:00:00 -0600 524 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #notice 4 114 full false Label Your Thoughts Label Your Thoughts In a world where our inner critic often takes the lead, learning to label our thoughts can be the first step towards gaining clarity and peace. This week, explore a mindfulness technique that allows you to categorize your mental chatter into three categories.

By practicing this method, you can observe your thoughts without getting swept away by them. It’s a practice that encourages presence and self compassion. Whether you're grappling with self-doubt or simply seeking a calmer mind, learning to label your thoughts is a transformative tool.

Learn how to apply these labels and start moving in the direction you desire for your life. Discover how labeling your thoughts can change your perception and elevate your sense of well-being.

Related Episodes

Myth #1: Mindfulness and meditation are the same
Myth #2: Meditation is about emptying your mind
Myth #4: My mind races all the time!


More Links and Resources

]]> In a world where our inner critic often takes the lead, learning to label our thoughts can be the first step towards gaining clarity and peace. This week, explore a mindfulness technique that allows you to categorize your mental chatter into three categories.

By practicing this method, you can observe your thoughts without getting swept away by them. It’s a practice that encourages presence and self compassion. Whether you're grappling with self-doubt or simply seeking a calmer mind, learning to label your thoughts is a transformative tool.

Learn how to apply these labels and start moving in the direction you desire for your life. Discover how labeling your thoughts can change your perception and elevate your sense of well-being.

Related Episodes

Myth #1: Mindfulness and meditation are the same
Myth #2: Meditation is about emptying your mind
Myth #4: My mind races all the time!


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-11439799 Thu, 22 Feb 2024 05:00:00 -0600 175 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #labeling 4 113 full false Happy Valentine's Day! Happy Valentine's Day! Happy Valentine's Day! Today, we're delighted to bring you a special edition of our "Mindful in 5" podcast, where we delve into the true essence of love in committed relationships. Beyond the customary celebrations, we uncover love as a verb - an action that we choose daily. Join us as we explore practical, heartwarming strategies for nurturing your relationship, proving that love is more than just a feeling; it's a commitment to understanding, patience, and kindness every day.

In this episode, we're accompanied by Brianna and Rashad from the "Mindful in 5" book series, who share their relatable household dilemmas, from laundry disputes to toothpaste tube tensions. Through their stories, we demonstrate how small acts of consideration and respect can profoundly impact your relationship. Imagine transforming irritation into opportunity, choosing harmony over conflict, and fostering a deeper connection through everyday actions. We invite you to listen and discover how to express love in the most unexpected ways.

But that's not all - we delve into the power of clear, direct communication, and the importance of positive reinforcement in fostering a nurturing environment for love to flourish. Whether it's navigating the journey of shared chores without keeping score or finding joy in offering genuine praise for small acts of kindness, this episode is packed with insights to enrich your relationship. Tune in to transform your approach to love, not just on Valentine's Day, but every day. Your journey towards a more peaceful, loving partnership starts here.


More Links and Resources

]]> Happy Valentine's Day! Today, we're delighted to bring you a special edition of our "Mindful in 5" podcast, where we delve into the true essence of love in committed relationships. Beyond the customary celebrations, we uncover love as a verb - an action that we choose daily. Join us as we explore practical, heartwarming strategies for nurturing your relationship, proving that love is more than just a feeling; it's a commitment to understanding, patience, and kindness every day.

In this episode, we're accompanied by Brianna and Rashad from the "Mindful in 5" book series, who share their relatable household dilemmas, from laundry disputes to toothpaste tube tensions. Through their stories, we demonstrate how small acts of consideration and respect can profoundly impact your relationship. Imagine transforming irritation into opportunity, choosing harmony over conflict, and fostering a deeper connection through everyday actions. We invite you to listen and discover how to express love in the most unexpected ways.

But that's not all - we delve into the power of clear, direct communication, and the importance of positive reinforcement in fostering a nurturing environment for love to flourish. Whether it's navigating the journey of shared chores without keeping score or finding joy in offering genuine praise for small acts of kindness, this episode is packed with insights to enrich your relationship. Tune in to transform your approach to love, not just on Valentine's Day, but every day. Your journey towards a more peaceful, loving partnership starts here.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/14374079 Spiwe Jefferson Buzzsprout-14374079 Wed, 14 Feb 2024 05:00:00 -0600 573 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #clarity #leadership #LeadershipJourney #MindfulLead 4 112 full false Respond to Disruptions Respond to Disruptions In this episode, we embark on a journey with Rashad, a character from the "Mindful in 5" book series, who finds himself navigating the tumultuous waters of an unexpected shift in his work life. Amidst the tranquility of his day season, where goals are clear and productivity soars, a sudden change in company strategy throws Rashad and his team into the dark season of uncertainty and challenge. 

This episode explores the universal struggle of maintaining peace and clarity when the ground beneath you seems to shift. As Rashad faces the dual challenges of a professional upheaval and personal transitions, including becoming an empty nester, we delve into the heart of resilience and adaptability. 

Join us as we uncover the steps to pivot successfully, embracing the unknown with grace and resilience. It's an exploration of how to hold onto peace, calm, and focus, even when life's seasons shift unexpectedly. Rashad's journey is a testament to the strength found in vulnerability, the clarity gained through mindfulness, and the power of embracing change with a cheerful and supported spirit.


Related Links

Overcoming Stress & Anxiety with Karen Richard  

What Optimism is and Why We All Want It with Brent 

Define Your Leadership Philosophy


More Links and Resources

]]> In this episode, we embark on a journey with Rashad, a character from the "Mindful in 5" book series, who finds himself navigating the tumultuous waters of an unexpected shift in his work life. Amidst the tranquility of his day season, where goals are clear and productivity soars, a sudden change in company strategy throws Rashad and his team into the dark season of uncertainty and challenge. 

This episode explores the universal struggle of maintaining peace and clarity when the ground beneath you seems to shift. As Rashad faces the dual challenges of a professional upheaval and personal transitions, including becoming an empty nester, we delve into the heart of resilience and adaptability. 

Join us as we uncover the steps to pivot successfully, embracing the unknown with grace and resilience. It's an exploration of how to hold onto peace, calm, and focus, even when life's seasons shift unexpectedly. Rashad's journey is a testament to the strength found in vulnerability, the clarity gained through mindfulness, and the power of embracing change with a cheerful and supported spirit.


Related Links

Overcoming Stress & Anxiety with Karen Richard  

What Optimism is and Why We All Want It with Brent 

Define Your Leadership Philosophy


More Links and Resources

]]> https://www.buzzsprout.com/1787586/14386911 Spiwe Jefferson Buzzsprout-14386911 Thu, 08 Feb 2024 05:00:00 -0600 569 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #clarity #leadership #LeadershipJourney #MindfulLead 4 111 full false Define Your Leadership Philosophy Define Your Leadership Philosophy Are you ready to embark on a journey of self-discovery and empowerment? Our latest podcast episode, "Define Your Leadership Philosophy," is a beacon of inspiration for anyone eager to explore the depths of their leadership potential.

In this thought-provoking episode, we dive into the essence of what it means to lead with purpose and heart. Whether you're guiding a team or shaping your personal leadership path, understanding your core values and principles is vital. And that's exactly what we explore in this episode - how to cultivate a leadership philosophy that resonates with who you are and uplifts those around you.

🌱 Peaceful Leadership: Imagine leading with tranquility, creating a harmonious and stress-free environment where creativity and productivity flourish.

🔍 Clear and Focused Leadership: Learn how to cut through the noise, providing clarity and direction, keeping your team aligned with essential objectives.

🤝 Supported Leadership: Discover the power of creating a nurturing space where every team member feels valued, empowered, and understood.

🌟 Softer Leadership: Uncover the strength in empathy and approachability, fostering trust and loyalty within your team.

Our episode is more than just a guide; it's an invitation to introspect and find your unique leadership voice. We also discuss practical mindfulness techniques, like the powerful feats method, to help you stay aligned with your chosen philosophy.

So, are you ready to define your leadership style? Tune in now and embark on this transformative journey. Your team, your goals, and most importantly, your authentic self await.

Listen now and let's grow together!


More Links and Resources

]]> Are you ready to embark on a journey of self-discovery and empowerment? Our latest podcast episode, "Define Your Leadership Philosophy," is a beacon of inspiration for anyone eager to explore the depths of their leadership potential.

In this thought-provoking episode, we dive into the essence of what it means to lead with purpose and heart. Whether you're guiding a team or shaping your personal leadership path, understanding your core values and principles is vital. And that's exactly what we explore in this episode - how to cultivate a leadership philosophy that resonates with who you are and uplifts those around you.

🌱 Peaceful Leadership: Imagine leading with tranquility, creating a harmonious and stress-free environment where creativity and productivity flourish.

🔍 Clear and Focused Leadership: Learn how to cut through the noise, providing clarity and direction, keeping your team aligned with essential objectives.

🤝 Supported Leadership: Discover the power of creating a nurturing space where every team member feels valued, empowered, and understood.

🌟 Softer Leadership: Uncover the strength in empathy and approachability, fostering trust and loyalty within your team.

Our episode is more than just a guide; it's an invitation to introspect and find your unique leadership voice. We also discuss practical mindfulness techniques, like the powerful feats method, to help you stay aligned with your chosen philosophy.

So, are you ready to define your leadership style? Tune in now and embark on this transformative journey. Your team, your goals, and most importantly, your authentic self await.

Listen now and let's grow together!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/14386913 Spiwe Jefferson Buzzsprout-14386913 Thu, 01 Feb 2024 05:00:00 -0600 459 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #clarity #leadership #LeadershipJourney #MindfulLead 4 110 full false Cultivate Clarity Cultivate Clarity Succeed in the world of leadership and decision-making, where clarity and confidence reign supreme.

Today, we're on a quest to discover the secrets behind Cassie's astoundingly clear and determined leadership style, as depicted in the Mindful in 5 book series. 

As an engineer and leader, Cassie's days are filled with challenges. Yet, she remains a beacon of focused determination, gracefully navigating the complexities of both her professional and personal realms. Learn Cassie's secret. It yields an expanded awareness and a deep connection to the present moment. 

With her morning meditations, Cassie taps into an inner wellspring of confidence, allowing her to make visionary decisions that go beyond the immediate and resonate with long-lasting impact. Whether in chaos or calm, her choices are never mere reactions but are passionately aligned with a broader vision.

But what can we, as leaders, glean from Cassie's approach? The beauty of mindfulness. By dedicating moments of stillness and reflection before crucial decisions, we can unlock a mindset that is not only motivated but also deeply connected to our organization's core values. It's a journey where challenges transform into opportunities, and leadership transcends from just logical choices to decisions of the heart.

Embrace a path where every choice is not just effective, but holds profound significance. Let Cassie's story inspire and amaze you, reminding us all of the power of leading with both the mind and heart.

Related Episodes
Build Confidence Through Self-Care
Cultivate Your Confidence Mindset
Cultivating Confidence from the Inside Out


More Links and Resources

]]> Succeed in the world of leadership and decision-making, where clarity and confidence reign supreme.

Today, we're on a quest to discover the secrets behind Cassie's astoundingly clear and determined leadership style, as depicted in the Mindful in 5 book series. 

As an engineer and leader, Cassie's days are filled with challenges. Yet, she remains a beacon of focused determination, gracefully navigating the complexities of both her professional and personal realms. Learn Cassie's secret. It yields an expanded awareness and a deep connection to the present moment. 

With her morning meditations, Cassie taps into an inner wellspring of confidence, allowing her to make visionary decisions that go beyond the immediate and resonate with long-lasting impact. Whether in chaos or calm, her choices are never mere reactions but are passionately aligned with a broader vision.

But what can we, as leaders, glean from Cassie's approach? The beauty of mindfulness. By dedicating moments of stillness and reflection before crucial decisions, we can unlock a mindset that is not only motivated but also deeply connected to our organization's core values. It's a journey where challenges transform into opportunities, and leadership transcends from just logical choices to decisions of the heart.

Embrace a path where every choice is not just effective, but holds profound significance. Let Cassie's story inspire and amaze you, reminding us all of the power of leading with both the mind and heart.

Related Episodes
Build Confidence Through Self-Care
Cultivate Your Confidence Mindset
Cultivating Confidence from the Inside Out


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-13608838 Thu, 25 Jan 2024 05:00:00 -0600 393 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #clarity 4 109 full false Navigate Integration Navigate Integration In a world where the lines between work and life blur, we're redefining what balance truly means. Dive into a realm where professional and personal lives meld in a cheerful and bright dance. Imagine transitioning effortlessly from a pivotal work moment to a fun evening with loved ones. 

Through mindfulness, every shift can be as tranquil as the gentle ebb of the sea, leaving you feeling inspired, energetic, and ready for every experience. 

With intention-setting and gentle boundaries, work-life integration becomes less of a challenge and more of an uplifting journey. Join us as we explore how to intertwine these worlds in harmony, ensuring each day leaves you feeling at ease, fulfilled, and giving your best in every moment.


More Links and Resources

]]> In a world where the lines between work and life blur, we're redefining what balance truly means. Dive into a realm where professional and personal lives meld in a cheerful and bright dance. Imagine transitioning effortlessly from a pivotal work moment to a fun evening with loved ones. 

Through mindfulness, every shift can be as tranquil as the gentle ebb of the sea, leaving you feeling inspired, energetic, and ready for every experience. 

With intention-setting and gentle boundaries, work-life integration becomes less of a challenge and more of an uplifting journey. Join us as we explore how to intertwine these worlds in harmony, ensuring each day leaves you feeling at ease, fulfilled, and giving your best in every moment.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/13608845 Spiwe Jefferson Buzzsprout-13608845 Thu, 18 Jan 2024 05:00:00 -0600 327 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #integration 4 108 full false Kaizen Atomic Habits Kaizen Atomic Habits Today, we dive into the art of changing habits. If you've struggled with New Year's resolutions or feel overwhelmed by the need for big changes, this episode offers a clear, calm approach. We'll discuss how breaking down your ambitious goals into small, manageable steps can lead to substantial progress.

We start by exploring Kaizen, a philosophy of continuous improvement. Its incremental approach aligns with our brain's preference for gradual change, reducing stress and building confidence. This method not only supports a calmer mindset but also fosters a sense of accomplishment with each small step.

Next, we delve into James Clear's concept of Atomic Habits. Consistency, rather than occasional grand gestures, is key to lasting change. We'll provide practical steps to apply this principle in your daily life. For instance, if your goal is to enhance networking skills, start with reaching out to one new contact per week. Such consistent, focused actions lead to significant improvements over time.

Through these techniques, we aim to help you create a routine that feels supported and manageable, transforming your professional life in a way that feels both peaceful and empowering.

Join the Mindful Ninjas as we combine the principles of Kaizen and Atomic Habits to make consistent, incremental progress. Embrace this journey of small steps leading to big changes. 



More Links and Resources

]]> Today, we dive into the art of changing habits. If you've struggled with New Year's resolutions or feel overwhelmed by the need for big changes, this episode offers a clear, calm approach. We'll discuss how breaking down your ambitious goals into small, manageable steps can lead to substantial progress.

We start by exploring Kaizen, a philosophy of continuous improvement. Its incremental approach aligns with our brain's preference for gradual change, reducing stress and building confidence. This method not only supports a calmer mindset but also fosters a sense of accomplishment with each small step.

Next, we delve into James Clear's concept of Atomic Habits. Consistency, rather than occasional grand gestures, is key to lasting change. We'll provide practical steps to apply this principle in your daily life. For instance, if your goal is to enhance networking skills, start with reaching out to one new contact per week. Such consistent, focused actions lead to significant improvements over time.

Through these techniques, we aim to help you create a routine that feels supported and manageable, transforming your professional life in a way that feels both peaceful and empowering.

Join the Mindful Ninjas as we combine the principles of Kaizen and Atomic Habits to make consistent, incremental progress. Embrace this journey of small steps leading to big changes. 



More Links and Resources

]]> https://www.buzzsprout.com/1787586/14203960 Spiwe Jefferson Buzzsprout-14203960 Thu, 11 Jan 2024 05:00:00 -0600 434 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #kaizen #atomichabits 4 107 full false Meditate with FEETS Meditate with FEETS Welcome to a brighter, more mindful 2024! If you've ever struggled with meditation, finding your mind racing or discomfort creeping in, you're in good company. This is a common experience for many, including the relatable Akar Khouri from the book, "Mindful in 5, Meditations for People With No Time." But fear not; help is at hand.

In this episode (and yes, it's intentionally spelled FEETS!), we introduce a revolutionary technique designed for those who are always on the go. When practiced consistently, the FEETS method can be a game-changer for starting your day with focus and clarity.

Tune in to learn all about FEETS and download a free copy of this technique below. Join us on this journey towards a calmer, more peaceful life. Remember, mindfulness is about the journey, not the destination. Let's walk this path together.

Download the FEETS technique

Related Episodes

  1. Mindfulness Meditation: What's in it for you
  2. Mindfulness Myth #5: I have no time!
  3. Mindfulness Myth #4: My mind races!


More Links and Resources

]]> Welcome to a brighter, more mindful 2024! If you've ever struggled with meditation, finding your mind racing or discomfort creeping in, you're in good company. This is a common experience for many, including the relatable Akar Khouri from the book, "Mindful in 5, Meditations for People With No Time." But fear not; help is at hand.

In this episode (and yes, it's intentionally spelled FEETS!), we introduce a revolutionary technique designed for those who are always on the go. When practiced consistently, the FEETS method can be a game-changer for starting your day with focus and clarity.

Tune in to learn all about FEETS and download a free copy of this technique below. Join us on this journey towards a calmer, more peaceful life. Remember, mindfulness is about the journey, not the destination. Let's walk this path together.

Download the FEETS technique

Related Episodes

  1. Mindfulness Meditation: What's in it for you
  2. Mindfulness Myth #5: I have no time!
  3. Mindfulness Myth #4: My mind races!


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-14200406 Thu, 04 Jan 2024 05:00:00 -0600 536 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #feets 4 106 full false Happy New Year! Affirmations Happy New Year! Affirmations Welcome to a special episode of Mindful in 5, the podcast that touched lives across 27 countries in 2023. Check out the top 5 most listened to episodes of 2023. 

In this episode, we delve into the power of affirmations, a key to starting 2024 with clarity, calmness, and a sense of support. Discover how to craft clear, specific affirmations that resonate with your aspirations, using them as daily seeds to guide your thoughts and actions. Join us as we explore how affirmations, rooted in the present tense and positivity, can transform your mindset and manifest your dreams. Whether you're a long-time listener or new to the  community of Mindful Ninjas, this episode can provide insights to uplift and empower you. 

Don't miss the opportunity to be featured on our show or in our weekly emails – reach out to us with your mindfulness stories. Remember, it's not just about setting goals; it's about aligning your heart, mind, and actions with your deepest intentions. 

Tune in for an episode filled with practical advice and heartfelt encouragement, helping you pave a path towards a peaceful and prosperous year. 

Top 5 Episodes of 2023

  1. Listening at the Speed of Business with Melanie Jones 
  2. Season 3 Closeout
  3. 2023 Happy New Year - Just Today 
  4. What Optimism is and Why We All Want it with Brent
  5. Insight - Be Steadfast


More Links and Resources

]]> Welcome to a special episode of Mindful in 5, the podcast that touched lives across 27 countries in 2023. Check out the top 5 most listened to episodes of 2023. 

In this episode, we delve into the power of affirmations, a key to starting 2024 with clarity, calmness, and a sense of support. Discover how to craft clear, specific affirmations that resonate with your aspirations, using them as daily seeds to guide your thoughts and actions. Join us as we explore how affirmations, rooted in the present tense and positivity, can transform your mindset and manifest your dreams. Whether you're a long-time listener or new to the  community of Mindful Ninjas, this episode can provide insights to uplift and empower you. 

Don't miss the opportunity to be featured on our show or in our weekly emails – reach out to us with your mindfulness stories. Remember, it's not just about setting goals; it's about aligning your heart, mind, and actions with your deepest intentions. 

Tune in for an episode filled with practical advice and heartfelt encouragement, helping you pave a path towards a peaceful and prosperous year. 

Top 5 Episodes of 2023

  1. Listening at the Speed of Business with Melanie Jones 
  2. Season 3 Closeout
  3. 2023 Happy New Year - Just Today 
  4. What Optimism is and Why We All Want it with Brent
  5. Insight - Be Steadfast


More Links and Resources

]]> https://www.buzzsprout.com/1787586/14203816 Spiwe Jefferson Buzzsprout-14203816 Mon, 01 Jan 2024 00:00:00 -0600 976 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #affirmations 4 105 full false Mind the Presence Mind the Presence Merry Christmas and Happy Holidays, Mindful Ninjas! Are you ready to be truly present this festive season? In this special holiday episode, we invite you to embrace the holiday spirit mindfully. It’s a time to celebrate, reflect, and honor memories with loved ones. Amidst the joy or nostalgia or even loneliness, staying present and mindful is key.

Discover the transformative PEACE technique, tailored for those bustling holiday moments. It's simple, effective, and designed for busy individuals like you. Just five minutes can bring a wave of calm, clarity, and support to your day. It might not be easy to do, but oh so worth it.

Pause and breathe in positivity, exhale stress, and embrace peace. Acknowledge every emotion, center yourself in the present, and engage with life's moments with a rejuvenated spirit.

This episode isn't just for the holidays; it's a guide to living a more peaceful, clear, and supported life every day. Whether you're celebrating Jesus' birth, embracing Christ Consciousness, or simply seeking tranquility, 'Mind the Presence' offers insights for everyone.

Start each day with a centered, peaceful mindset. Let's transform our lives, moment by moment. Embrace this holiday season with joy, gratitude, and mindfulness. 

Don't miss our additional holiday episodes for even more support: 


More Links and Resources

]]> Merry Christmas and Happy Holidays, Mindful Ninjas! Are you ready to be truly present this festive season? In this special holiday episode, we invite you to embrace the holiday spirit mindfully. It’s a time to celebrate, reflect, and honor memories with loved ones. Amidst the joy or nostalgia or even loneliness, staying present and mindful is key.

Discover the transformative PEACE technique, tailored for those bustling holiday moments. It's simple, effective, and designed for busy individuals like you. Just five minutes can bring a wave of calm, clarity, and support to your day. It might not be easy to do, but oh so worth it.

Pause and breathe in positivity, exhale stress, and embrace peace. Acknowledge every emotion, center yourself in the present, and engage with life's moments with a rejuvenated spirit.

This episode isn't just for the holidays; it's a guide to living a more peaceful, clear, and supported life every day. Whether you're celebrating Jesus' birth, embracing Christ Consciousness, or simply seeking tranquility, 'Mind the Presence' offers insights for everyone.

Start each day with a centered, peaceful mindset. Let's transform our lives, moment by moment. Embrace this holiday season with joy, gratitude, and mindfulness. 

Don't miss our additional holiday episodes for even more support: 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/14191052 Spiwe Jefferson Buzzsprout-14191052 Thu, 21 Dec 2023 05:00:00 -0600 483 mindful, spiwe, centering, technique, holiday, peace, joy, season, peaceful, celebrate, episode, book, gratitude, acknowledge, happy holidays, reflection, present, engage, moment, stress 4 104 full false Thrive in the Day! Thrive in the Day! Step into the daylight of your professional journey as we journey through the 'Day season'.

If the words 'dark' and 'dawn' resonate, you've journeyed with us before; if not, it's never too late to explore the previous episodes. Now, picture yourself at the pinnacle of your career – confident, secure, maybe even coasting a bit. It's a comfortable spot, but how do you keep the fire alive?

Today's conversation orbits around finding the 'why' in your job. Through the lens of mindfulness, we explore how to align expectations with reality, transcending the mundane to find genuine purpose. Like Gene, who transformed his view of his role from a mere janitor to a guardian of health at a hospital.

It's all about perspective, and sometimes, a shift in vision can redefine purpose. So, why does your job exist? Delve deep, find the 'why', and let that guide you to unparalleled excellence. Remember, the 'Day season' isn’t just about existing; it’s a call to shine, flourish, and truly thrive. Let's redefine purpose together and embrace the brilliance of the Day.

Related Episodes
Cope in the Dark
Embrace Dawn
Set the Tone for Success


More Links and Resources

]]> Step into the daylight of your professional journey as we journey through the 'Day season'.

If the words 'dark' and 'dawn' resonate, you've journeyed with us before; if not, it's never too late to explore the previous episodes. Now, picture yourself at the pinnacle of your career – confident, secure, maybe even coasting a bit. It's a comfortable spot, but how do you keep the fire alive?

Today's conversation orbits around finding the 'why' in your job. Through the lens of mindfulness, we explore how to align expectations with reality, transcending the mundane to find genuine purpose. Like Gene, who transformed his view of his role from a mere janitor to a guardian of health at a hospital.

It's all about perspective, and sometimes, a shift in vision can redefine purpose. So, why does your job exist? Delve deep, find the 'why', and let that guide you to unparalleled excellence. Remember, the 'Day season' isn’t just about existing; it’s a call to shine, flourish, and truly thrive. Let's redefine purpose together and embrace the brilliance of the Day.

Related Episodes
Cope in the Dark
Embrace Dawn
Set the Tone for Success


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-13608815 Thu, 14 Dec 2023 05:00:00 -0600 276 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #thrive #day 4 103 full false Embrace Dawn Embrace Dawn Embark on a journey into the 'Dawn season' of your professional life, where every new day beams with clear opportunities and uncharted growth. Imagine stepping into roles that stretch you just beyond your comfort zone, where every challenge becomes a stepping stone, making you feel confident, inspired, and alive with excitement.

Every fresh responsibility, every new skill acquired, drives your passionate and visionary spirit.

How do you stay certain and motivated amid this transformative phase? With mindfulness as your compass and a growth mindset as your guide. Dive deep into techniques that help you determine your path, continuously evolve, and embrace every learning opportunity that comes your way. Let this Dawn season be your canvas, and let's paint it with creative zeal and zest. Join us, and redefine your professional evolution.

Related Episodes
Cope in the Dark
Leverage the Growth Mindset
Set the Tone for Success


More Links and Resources

]]> Embark on a journey into the 'Dawn season' of your professional life, where every new day beams with clear opportunities and uncharted growth. Imagine stepping into roles that stretch you just beyond your comfort zone, where every challenge becomes a stepping stone, making you feel confident, inspired, and alive with excitement.

Every fresh responsibility, every new skill acquired, drives your passionate and visionary spirit.

How do you stay certain and motivated amid this transformative phase? With mindfulness as your compass and a growth mindset as your guide. Dive deep into techniques that help you determine your path, continuously evolve, and embrace every learning opportunity that comes your way. Let this Dawn season be your canvas, and let's paint it with creative zeal and zest. Join us, and redefine your professional evolution.

Related Episodes
Cope in the Dark
Leverage the Growth Mindset
Set the Tone for Success


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-13608988 Thu, 07 Dec 2023 05:00:00 -0600 331 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #dawn 4 102 full false Cope in the Dark Cope in the Dark If you're trying to cope with a "Dark" season in your career, this episode is for you. This is a phase many encounter but few confront.

This week we delve deep into the profound teachings of Lev Vygotsky and the insightful Learning Zone Model by Tom Senninger. Dive into the mysterious depths where feelings of overwhelm and self-doubt lurk, echoing the challenges and anxieties faced by countless professionals.

Yet, amidst this darkness shines the compassionate beacon of Tara Brach's RAIN technique. It's a peaceful, step-by-step mindfulness tool that helps us navigate the stormy seas of overwhelming emotions with determined grace. By understanding and addressing our feelings, we empower ourselves to emerge from the dark with clarity and confidence. Whether you're battling imposter syndrome or simply seeking guidance through challenging times, let RAIN be your guiding light.

Dive in, discover, and be inspired to navigate life's challenges with empathy and resilience. Join us on this enlightening journey, and let's bring clarity to the darkest of times.

Related Episodes
Bad Day? Try This
How to Ask for Help
Reduce Derailer Stress









More Links and Resources

]]> If you're trying to cope with a "Dark" season in your career, this episode is for you. This is a phase many encounter but few confront.

This week we delve deep into the profound teachings of Lev Vygotsky and the insightful Learning Zone Model by Tom Senninger. Dive into the mysterious depths where feelings of overwhelm and self-doubt lurk, echoing the challenges and anxieties faced by countless professionals.

Yet, amidst this darkness shines the compassionate beacon of Tara Brach's RAIN technique. It's a peaceful, step-by-step mindfulness tool that helps us navigate the stormy seas of overwhelming emotions with determined grace. By understanding and addressing our feelings, we empower ourselves to emerge from the dark with clarity and confidence. Whether you're battling imposter syndrome or simply seeking guidance through challenging times, let RAIN be your guiding light.

Dive in, discover, and be inspired to navigate life's challenges with empathy and resilience. Join us on this enlightening journey, and let's bring clarity to the darkest of times.

Related Episodes
Bad Day? Try This
How to Ask for Help
Reduce Derailer Stress









More Links and Resources

]]> Spiwe Jefferson Buzzsprout-13608919 Thu, 30 Nov 2023 05:00:00 -0600 431 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #dark #cope 4 101 full false Celebrating 100th Episode! Celebrating 100th Episode! 🎙️ "Welcome to a very special episode of Mindful in 5! Today, we're celebrating a remarkable milestone - our 100th episode! 🎉 Join us as we hear from some of our dedicated listeners - Ben, Wadzi, Joe, Jamie, and Olivia - as they share their reflections on this wonderful journey. 

We're immensely grateful to all of you, our mindful ninjas, for your unwavering support. Your commitment to discovering a peaceful path, living with clear intention, finding joy in every moment, and feeling supported in your mindfulness journey inspires us every day. 

Let's continue to embrace mindfulness and live to our highest and best purposes each day. Here's to many more episodes of peace, clarity, joy, and support! Tune in now and be a part of this joyous celebration. And have a wonderful and joyful Thanksgiving! 🌟 🌿✨


More Links and Resources

]]> 🎙️ "Welcome to a very special episode of Mindful in 5! Today, we're celebrating a remarkable milestone - our 100th episode! 🎉 Join us as we hear from some of our dedicated listeners - Ben, Wadzi, Joe, Jamie, and Olivia - as they share their reflections on this wonderful journey. 

We're immensely grateful to all of you, our mindful ninjas, for your unwavering support. Your commitment to discovering a peaceful path, living with clear intention, finding joy in every moment, and feeling supported in your mindfulness journey inspires us every day. 

Let's continue to embrace mindfulness and live to our highest and best purposes each day. Here's to many more episodes of peace, clarity, joy, and support! Tune in now and be a part of this joyous celebration. And have a wonderful and joyful Thanksgiving! 🌟 🌿✨


More Links and Resources

]]> https://www.buzzsprout.com/1787586/13956353 Spiwe Jefferson Buzzsprout-13956353 Tue, 21 Nov 2023 23:00:00 -0600 332 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #100Episodes #MindfulnessJourney"#howtomeditate #book #spiwejefferson 4 100 full false 99! 99! 🎙️ "Welcome to a very special moment in our journey - it's episode 99 of the Mindful in 5 podcast! 🌟 Today, we're not just celebrating a number, but the journey of mindfulness we've embarked on together. 

In this episode, we'll dive into a simple yet profound technique to help you pause and savor the good moments, enriching your life with clarity and joy.

Reflect with us on the beginnings of our mindfulness adventure, and join us in celebrating the incredible guests who have shared their wisdom and stories on this mic. We'll also reveal some behind-the-scenes insights about how Season 4 was carefully crafted to support busy professionals in finding their peaceful path.

We're thrilled to share that Mindful in 5 has been recognized by Feedspot as one of the top 25 best mindfulness podcasts - a testament to the community we've built together. Please consider helping more busy professionals discover this podcast by following and rating it. 

Don't miss this episode as we embrace the joys of mindfulness and celebrate the milestones we've achieved together! Tune in now for a peaceful, clear, and joyful experience. 🌿✨ 🎉

Top 5 Mindful in 5 Episodes

  1. Return to Office With Brent
  2. Listening at the Speed of Business with Melanie R. Jones
  3. Overcoming Stress & Anxiety with Karen Richard
  4. Intro to Mindful in 5: What's in it for You
  5. Cultivating Self-Confidence From the Inside Out with Dorothy-Inez


More Links and Resources

]]> 🎙️ "Welcome to a very special moment in our journey - it's episode 99 of the Mindful in 5 podcast! 🌟 Today, we're not just celebrating a number, but the journey of mindfulness we've embarked on together. 

In this episode, we'll dive into a simple yet profound technique to help you pause and savor the good moments, enriching your life with clarity and joy.

Reflect with us on the beginnings of our mindfulness adventure, and join us in celebrating the incredible guests who have shared their wisdom and stories on this mic. We'll also reveal some behind-the-scenes insights about how Season 4 was carefully crafted to support busy professionals in finding their peaceful path.

We're thrilled to share that Mindful in 5 has been recognized by Feedspot as one of the top 25 best mindfulness podcasts - a testament to the community we've built together. Please consider helping more busy professionals discover this podcast by following and rating it. 

Don't miss this episode as we embrace the joys of mindfulness and celebrate the milestones we've achieved together! Tune in now for a peaceful, clear, and joyful experience. 🌿✨ 🎉

Top 5 Mindful in 5 Episodes

  1. Return to Office With Brent
  2. Listening at the Speed of Business with Melanie R. Jones
  3. Overcoming Stress & Anxiety with Karen Richard
  4. Intro to Mindful in 5: What's in it for You
  5. Cultivating Self-Confidence From the Inside Out with Dorothy-Inez


More Links and Resources

]]> https://www.buzzsprout.com/1787586/13957453 Spiwe Jefferson Buzzsprout-13957453 Mon, 13 Nov 2023 05:00:00 -0600 731 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #Episode99 #MindfulnessJourney#Mindfulin5 #99th Episodes #peaceful #clear #joyful #spiwejefferson 4 99 full false Flex, Don't Break Flex, Don't Break Discover the incredible journey of Singita, a beacon of determined resilience in a world awash with expectations. 

Defying family norms, she carves a clear path to law school, powered by a visionary dream and unwavering focus. 

Amidst the pressures of societal expectations, Singita's story teaches us the art of flexibility, showcasing how one can remain focused on a goal, while adapting to challenges with grace. Through her mindful practices, she emerges confident and motivated, embodying the essence of "Flex Don't Break." 

Dive into her inspired tale of quiet rebellion, self-trust, and passionate pursuit, reminding us all of the power of peaceful determination. Embrace the art of resilience and let's flex to navigate life's challenges together. Join us, and be inspired to find your own path amidst the noise.


More Links and Resources

]]> Discover the incredible journey of Singita, a beacon of determined resilience in a world awash with expectations. 

Defying family norms, she carves a clear path to law school, powered by a visionary dream and unwavering focus. 

Amidst the pressures of societal expectations, Singita's story teaches us the art of flexibility, showcasing how one can remain focused on a goal, while adapting to challenges with grace. Through her mindful practices, she emerges confident and motivated, embodying the essence of "Flex Don't Break." 

Dive into her inspired tale of quiet rebellion, self-trust, and passionate pursuit, reminding us all of the power of peaceful determination. Embrace the art of resilience and let's flex to navigate life's challenges together. Join us, and be inspired to find your own path amidst the noise.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/13609168 Spiwe Jefferson Buzzsprout-13609168 Thu, 09 Nov 2023 07:00:00 -0600 381 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #singita #resilience #flexibility #peaceful #careertransition #career 4 98 full false Set the Tone for Success Set the Tone for Success Have you ever woken up on the proverbial wrong side of the bed? Do you wake up in a mad rush feeling like the day has already gotten away from you? Journey with Barry Miles from harried to calming morning routine, filled with practices that build confidence and peace. Watch him harness the power of purposeful meditation and introspection as Barry navigates the challenges of a hectic life. From embracing gratitude to finding strength in moments of chaos, you'll gain insights that can help you with your own journey.

Discover the secrets to crafting a successful morning routine. Start your day with intention and focus. From tackling chaos to turning it into clarity, learn how to transform your mornings into powerful anchors that guide your entire day. Drawing inspiration from a relatable scenario, you'll uncover practical strategies to set the tone for success.

Uncover the key takeaways from Barry's routine, from starting peacefully to leveraging technology with intent. Learn how to prepare for challenges while leveraging gratitude to reshape your outlook. As you embark on your own journey to a balanced and mindful start, infuse your mornings with personal rituals that bring joy and relaxation.

Find your peaceful path through the creation of a purposeful morning routine. Nurture your well-being and set the stage for success in all areas of your life. Discover how a few minutes of mindfulness can make a significant difference in your approach to each day.

Episode Resources

Try these resources to start your day the right way. 



More Links and Resources

]]> Have you ever woken up on the proverbial wrong side of the bed? Do you wake up in a mad rush feeling like the day has already gotten away from you? Journey with Barry Miles from harried to calming morning routine, filled with practices that build confidence and peace. Watch him harness the power of purposeful meditation and introspection as Barry navigates the challenges of a hectic life. From embracing gratitude to finding strength in moments of chaos, you'll gain insights that can help you with your own journey.

Discover the secrets to crafting a successful morning routine. Start your day with intention and focus. From tackling chaos to turning it into clarity, learn how to transform your mornings into powerful anchors that guide your entire day. Drawing inspiration from a relatable scenario, you'll uncover practical strategies to set the tone for success.

Uncover the key takeaways from Barry's routine, from starting peacefully to leveraging technology with intent. Learn how to prepare for challenges while leveraging gratitude to reshape your outlook. As you embark on your own journey to a balanced and mindful start, infuse your mornings with personal rituals that bring joy and relaxation.

Find your peaceful path through the creation of a purposeful morning routine. Nurture your well-being and set the stage for success in all areas of your life. Discover how a few minutes of mindfulness can make a significant difference in your approach to each day.

Episode Resources

Try these resources to start your day the right way. 



More Links and Resources

]]> Spiwe Jefferson Buzzsprout-13475859 Thu, 02 Nov 2023 05:00:00 -0500 453 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #success #tone 4 97 full false How Merie Healed My Knee How Merie Healed My Knee Have you ever heard of the term 'idea allergies'? It's a fascinating concept that can truly transform the way we perceive our emotions and their impact on our physical health.

In this third and final conversation with my returning guest, Merie Weismiller Wallace, we delve deep into the realm of emotions and healing.

I am not easily impressed and tend to be very skeptical of certain practices, so I'm excited to share with you my personal journey of healing a knee injury, not through conventional medicine, but with the help of Merie, the phenomenal Emotion Code and Body Code Practitioner.

Merie's holistic approach to healing and her deep understanding of the interconnectedness of our mind and body has not only changed my life but also opened up new avenues of possibilities when it comes to our health and well-being. Don't miss out on this enlightening conversation that could very well be the first step towards a healthier, happier you.

Connect with Merie

ReLease Energy Work
Merie began her career as a photographer. You might not know her but you've seen her work.
Connect with Merie on Facebook
What is the Emotion Code? Dr. Bradley Nelson explains 


More Links and Resources

]]> Have you ever heard of the term 'idea allergies'? It's a fascinating concept that can truly transform the way we perceive our emotions and their impact on our physical health.

In this third and final conversation with my returning guest, Merie Weismiller Wallace, we delve deep into the realm of emotions and healing.

I am not easily impressed and tend to be very skeptical of certain practices, so I'm excited to share with you my personal journey of healing a knee injury, not through conventional medicine, but with the help of Merie, the phenomenal Emotion Code and Body Code Practitioner.

Merie's holistic approach to healing and her deep understanding of the interconnectedness of our mind and body has not only changed my life but also opened up new avenues of possibilities when it comes to our health and well-being. Don't miss out on this enlightening conversation that could very well be the first step towards a healthier, happier you.

Connect with Merie

ReLease Energy Work
Merie began her career as a photographer. You might not know her but you've seen her work.
Connect with Merie on Facebook
What is the Emotion Code? Dr. Bradley Nelson explains 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/13879610 Spiwe Jefferson Buzzsprout-13879610 Thu, 26 Oct 2023 05:00:00 -0500 2458 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #merie #weismillerwallace #emotioncode #bodycode 4 96 full false Resolutions Failed? Try This Instead. Resolutions Failed? Try This Instead. How's that commitment to your yearly resolutions holding up? Isn't it fascinating how the echo of resolutions, so vivid in January, tends to dim by mid-year? If you're finding yourself veering from the path you'd envisioned, fret not. You're not alone, and there's a potent tool to realign your trajectory

Dive in as we explore the transformative world of this alternative approach that can rejuvenate those resolutions. From reprogramming our mindset to consistently staying motivated; from building a fortress of self-confidence to minimizing stress, this pivot can become your beacon. Harness this powerful catalyst to nudge your behaviors and beliefs toward positivity. 

Learn the art of shifting challenges into opportunities and fostering a happier, more centered perspective. If your resolutions seem a distant memory, let's rediscover and reshape them through this week's lens. Remember, it's never too late to embrace a positive pivot. 


More Links and Resources

]]> How's that commitment to your yearly resolutions holding up? Isn't it fascinating how the echo of resolutions, so vivid in January, tends to dim by mid-year? If you're finding yourself veering from the path you'd envisioned, fret not. You're not alone, and there's a potent tool to realign your trajectory

Dive in as we explore the transformative world of this alternative approach that can rejuvenate those resolutions. From reprogramming our mindset to consistently staying motivated; from building a fortress of self-confidence to minimizing stress, this pivot can become your beacon. Harness this powerful catalyst to nudge your behaviors and beliefs toward positivity. 

Learn the art of shifting challenges into opportunities and fostering a happier, more centered perspective. If your resolutions seem a distant memory, let's rediscover and reshape them through this week's lens. Remember, it's never too late to embrace a positive pivot. 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/13476149 Spiwe Jefferson Buzzsprout-13476149 Thu, 19 Oct 2023 05:00:00 -0500 548 affirmations, resolutions, repeating, goals, mindful, capable, work, feel, drive, talk, stress, life, self confidence, affirming, thin, improve, statement, anxiety, physical health, belief 4 95 full false How the Body Code Works with Merie Weismiller Wallace How the Body Code Works with Merie Weismiller Wallace Dive deep into the world of energy and connection on this episode of Mindful in 5. Discover how the "Body Code" technique taps into the universal field, providing a bridge to deeper understanding of ourselves, our past traumas, and the powerful quantum links between individuals. 

Learn from Merie Weismiller Wallace, a certified Emotion Code and Body Code practitioner, as she unravels the fascinating realm of energy meridians, subconscious connections, and the spiritual components that make us inherently human. 

As they explore the 'softer' side of healing, Spiwe and Merie delve into the idea that with the right guidance, anyone can tap into these energies and heal, clearing the path to greater effectiveness at work and at home.

Whether you're curious about muscle testing, energy meridians, or the role of intention in clearing emotional blockages, this episode offers clarity and a gentle invitation to look within. 

Connect with Merie


More Links and Resources

]]> Dive deep into the world of energy and connection on this episode of Mindful in 5. Discover how the "Body Code" technique taps into the universal field, providing a bridge to deeper understanding of ourselves, our past traumas, and the powerful quantum links between individuals. 

Learn from Merie Weismiller Wallace, a certified Emotion Code and Body Code practitioner, as she unravels the fascinating realm of energy meridians, subconscious connections, and the spiritual components that make us inherently human. 

As they explore the 'softer' side of healing, Spiwe and Merie delve into the idea that with the right guidance, anyone can tap into these energies and heal, clearing the path to greater effectiveness at work and at home.

Whether you're curious about muscle testing, energy meridians, or the role of intention in clearing emotional blockages, this episode offers clarity and a gentle invitation to look within. 

Connect with Merie


More Links and Resources

]]> https://www.buzzsprout.com/1787586/13779720 Spiwe Jefferson Buzzsprout-13779720 Thu, 12 Oct 2023 10:00:00 -0500 734 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #merie #weismillerwallace #emotioncode #bodycode 4 94 full false Bad Day? Try This. Bad Day? Try This. We all have bad days. Whether you are encountering a bad day or a challenging client situation, here's a hack you can use. 

Join us as we delve into the life of Barry Miles, a diligent lawyer at Sunderland Medical. Amid the whirlwind of stressed clients reaching out from every direction, Barry harnesses the simple yet profound power of his secret weapon. 

While it may seem straightforward, this humble gesture is backed by science. It releases feel-good neurotransmitters like dopamine, and believe it or not, it can even lower your stress hormone levels. Beyond the technique, Barry masterfully combines softness, curiosity, and empathy, fostering genuine connections. 

If you’re navigating a tough day or a tricky situation, take a leaf from Barry's book. Train your brain by shaping your face and witness its transformative effect. After all, in the world of energy and emotions, we often attract what we reflect. Let's illuminate our days, one smile at a time!


More Links and Resources

]]> We all have bad days. Whether you are encountering a bad day or a challenging client situation, here's a hack you can use. 

Join us as we delve into the life of Barry Miles, a diligent lawyer at Sunderland Medical. Amid the whirlwind of stressed clients reaching out from every direction, Barry harnesses the simple yet profound power of his secret weapon. 

While it may seem straightforward, this humble gesture is backed by science. It releases feel-good neurotransmitters like dopamine, and believe it or not, it can even lower your stress hormone levels. Beyond the technique, Barry masterfully combines softness, curiosity, and empathy, fostering genuine connections. 

If you’re navigating a tough day or a tricky situation, take a leaf from Barry's book. Train your brain by shaping your face and witness its transformative effect. After all, in the world of energy and emotions, we often attract what we reflect. Let's illuminate our days, one smile at a time!


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-13608807 Thu, 05 Oct 2023 05:00:00 -0500 234 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #Mindfulin5 #MindfulnessJourney"#howtomeditate #book #spiwejefferson #career #peace #peaceful #clear #softer #supported #joyful #badday #fail 4 93 full false Reduce Derailer Stress Reduce Derailer Stress Today, let's explore the art of managing 'Derailer Stress' in the fast-paced world of client interactions. 

Drawing inspiration from Barry Miles of Sunderland Medical Incorporated, as highlighted in the 'Mindful in 5' book, we get a glimpse into the chaotic realm of his demanding job. Bombarded by constant interruptions, how does Barry maintain his calm and ensure effective client interactions? 

Enter his strategy—a masterstroke rooted in cognitive psychology and the neuroscience of stress. By anticipating the daily disruptions and aligning his expectations, Barry masterfully reduces the perceived threats and subsequent stress responses. 

Dive into the intricate connection between our brain's prefrontal cortex, the 'fight, flight or freeze' reaction, and how setting expectations can minimize our body's stress responses. Embrace the wisdom of aligning with reality, activating rationality, and attaining psychological flexibility to truly transform your day. 

Ready to pivot your mindset for a less stressful experience? Let's journey together. Stay tuned for more, and remember to be mindful and be well!


More Links and Resources

]]> Today, let's explore the art of managing 'Derailer Stress' in the fast-paced world of client interactions. 

Drawing inspiration from Barry Miles of Sunderland Medical Incorporated, as highlighted in the 'Mindful in 5' book, we get a glimpse into the chaotic realm of his demanding job. Bombarded by constant interruptions, how does Barry maintain his calm and ensure effective client interactions? 

Enter his strategy—a masterstroke rooted in cognitive psychology and the neuroscience of stress. By anticipating the daily disruptions and aligning his expectations, Barry masterfully reduces the perceived threats and subsequent stress responses. 

Dive into the intricate connection between our brain's prefrontal cortex, the 'fight, flight or freeze' reaction, and how setting expectations can minimize our body's stress responses. Embrace the wisdom of aligning with reality, activating rationality, and attaining psychological flexibility to truly transform your day. 

Ready to pivot your mindset for a less stressful experience? Let's journey together. Stay tuned for more, and remember to be mindful and be well!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/13608728 Spiwe Jefferson Buzzsprout-13608728 Thu, 28 Sep 2023 05:00:00 -0500 350 Derailer Stress, Barry Miles, strategy, Cognitive psychology, Prefrontal cortex, Cognitive appraisal theory, Sympathetic nervous system, Cortisol, Psychological, flexibility 4 92 full false How Your Emotions Impact Your Health How Your Emotions Impact Your Health Many of us - especially if we work behind desks - have heard that sitting for long periods is bad for us. But have you ever felt a twinge in your neck after a stressful day or experienced fatigue that just won't fade? Have you ever wondered if these could be related to your emotions? 

Dive deep into the nexus of feelings and well-being as we welcome Body Code and Emotion Code practitioner, Merie Weismiller Wallace. In this episode, Merie unravels how chronic stress and emotions become silent disruptors of our health. 

Mindfulness is fundamentally about being present in the moment without judgment and without being overwhelmed by wha's happening around you. However, we can't address what we don't acknowledge. Research professor and author, Brené Brown, explains the importance of expanding our vocabulary to encompass the range of our emotional experiences.

Learn about energy work and how it can be applied to promote healing. We hope these conversations with Merie will add a valuable dimension to how you connect your emotions to your physical health. 

Connect with Merie


More Links and Resources

]]> Many of us - especially if we work behind desks - have heard that sitting for long periods is bad for us. But have you ever felt a twinge in your neck after a stressful day or experienced fatigue that just won't fade? Have you ever wondered if these could be related to your emotions? 

Dive deep into the nexus of feelings and well-being as we welcome Body Code and Emotion Code practitioner, Merie Weismiller Wallace. In this episode, Merie unravels how chronic stress and emotions become silent disruptors of our health. 

Mindfulness is fundamentally about being present in the moment without judgment and without being overwhelmed by wha's happening around you. However, we can't address what we don't acknowledge. Research professor and author, Brené Brown, explains the importance of expanding our vocabulary to encompass the range of our emotional experiences.

Learn about energy work and how it can be applied to promote healing. We hope these conversations with Merie will add a valuable dimension to how you connect your emotions to your physical health. 

Connect with Merie


More Links and Resources

]]> https://www.buzzsprout.com/1787586/13696904 Spiwe Jefferson Buzzsprout-13696904 Thu, 21 Sep 2023 05:00:00 -0500 1353 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #merie #weismillerwallace #emotioncode #bodycode 4 91 full false Season 4 Kickoff! Season 4 Kickoff! Unveiling Mindful in 5 - Season 4: A Journey of Clarity & Connection"

Dive into the exhilarating launch of Mindful in 5 Season 4, as we embrace a season painted with the hues of joy and clarity. From a refreshing green cover art twist, signaling new beginnings, to the deeply touching ‘Mindful in 5 - God Lovers' Edition’, this season promises a softer, more supported connection to mindfulness. Amid the bustle of professional life, leaders and seekers alike will discover bespoke mindfulness slices to savor. Be captivated by the depth of the Learning Zone Model as we journey through life’s Comfort, Learning, and Panic zones. Plus, a riveting guest - Merie Wallace, an Emotion Code & Body Code Practitioner, awaits to intrigue and enlighten. As Spiwe often says, it's all about staying present amidst the chaos. So, gear up Mindful Ninjas, and tune in for a season that's as cheerful as it is transformative!


More Links and Resources

]]> Unveiling Mindful in 5 - Season 4: A Journey of Clarity & Connection"

Dive into the exhilarating launch of Mindful in 5 Season 4, as we embrace a season painted with the hues of joy and clarity. From a refreshing green cover art twist, signaling new beginnings, to the deeply touching ‘Mindful in 5 - God Lovers' Edition’, this season promises a softer, more supported connection to mindfulness. Amid the bustle of professional life, leaders and seekers alike will discover bespoke mindfulness slices to savor. Be captivated by the depth of the Learning Zone Model as we journey through life’s Comfort, Learning, and Panic zones. Plus, a riveting guest - Merie Wallace, an Emotion Code & Body Code Practitioner, awaits to intrigue and enlighten. As Spiwe often says, it's all about staying present amidst the chaos. So, gear up Mindful Ninjas, and tune in for a season that's as cheerful as it is transformative!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/13561753 Spiwe Jefferson Buzzsprout-13561753 Thu, 14 Sep 2023 05:00:00 -0500 334 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #season3 #finale #preview, clear, joyful, softer, supported, cheerful 4 90 full false Season 3 Closeout Season 3 Closeout Get ready to embark on a fun summer journey as we reach the season finale of Mindful in 5 Season 3!

Join us as we reflect on the extraordinary wisdom shared by our remarkable guests, who have inspired us with their profound insights and transformative experiences.

But that's not all - brace yourselves for a breathtaking revelation that will leave you on the edge of your seat! In an exclusive sneak peek, we unveil a tantalizing secret that awaits in Season 4, promising even deeper introspection, riveting conversations, and a captivating exploration of the human spirit. Join us  for this wonderful conclusion to Season 3 and prepare to unlock the gateway to an extraordinary new chapter in Mindful in 5!

Season 3 Guest Episodes


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]]> Get ready to embark on a fun summer journey as we reach the season finale of Mindful in 5 Season 3!

Join us as we reflect on the extraordinary wisdom shared by our remarkable guests, who have inspired us with their profound insights and transformative experiences.

But that's not all - brace yourselves for a breathtaking revelation that will leave you on the edge of your seat! In an exclusive sneak peek, we unveil a tantalizing secret that awaits in Season 4, promising even deeper introspection, riveting conversations, and a captivating exploration of the human spirit. Join us  for this wonderful conclusion to Season 3 and prepare to unlock the gateway to an extraordinary new chapter in Mindful in 5!

Season 3 Guest Episodes


More Links and Resources

]]> https://www.buzzsprout.com/1787586/12977968 Spiwe Jefferson Buzzsprout-12977968 Sun, 04 Jun 2023 22:00:00 -0500 838 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #season3 #finale #preview 3 89 full false The Power of Peers The Power of Peers Are you feeling isolated in your professional life? Do you struggle to find the support you need to excel in your career? You're not alone. Many of us feel the same way, but there's a solution that can help you thrive.

Join us on the latest episode of our podcast as we explore the value of professional support networks. Discover how connecting with like-minded individuals can boost your confidence, offer new perspectives, and provide a platform for growth.

Explore insights on the power of community. Tune in to discover the keys to unlocking your full potential in the workplace.


More Links and Resources

]]> Are you feeling isolated in your professional life? Do you struggle to find the support you need to excel in your career? You're not alone. Many of us feel the same way, but there's a solution that can help you thrive.

Join us on the latest episode of our podcast as we explore the value of professional support networks. Discover how connecting with like-minded individuals can boost your confidence, offer new perspectives, and provide a platform for growth.

Explore insights on the power of community. Tune in to discover the keys to unlocking your full potential in the workplace.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/12699032 Spiwe Jefferson Buzzsprout-12699032 Fri, 26 May 2023 05:00:00 -0500 743 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #power #peers #focused #clear #creative #visionary #motivated #strong 3 88 full false Insight: Be Steadfast Insight: Be Steadfast Are you looking for ways to stay calm and composed in the face of workplace challenges? Join us for this episode where we explore the power of being steadfast in the workplace. 

From cultivating inner calm and setting boundaries to practicing self-care and seeking support, we'll discuss practical tips and tools for staying centered no matter what the day brings. Tune in to discover how you can be steadfast and resilient in the workplace, and prioritize your mental health and wellbeing.


More Links and Resources

]]> Are you looking for ways to stay calm and composed in the face of workplace challenges? Join us for this episode where we explore the power of being steadfast in the workplace. 

From cultivating inner calm and setting boundaries to practicing self-care and seeking support, we'll discuss practical tips and tools for staying centered no matter what the day brings. Tune in to discover how you can be steadfast and resilient in the workplace, and prioritize your mental health and wellbeing.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/12846755 Spiwe Jefferson Buzzsprout-12846755 Fri, 19 May 2023 00:00:00 -0500 364 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #power #peers #focused #clear #steadfast #consistent #anchor #strong 3 87 full false 5 Practices to Promote Positive Mental Health 5 Practices to Promote Positive Mental Health In celebration of Mental Health Awareness Month, let's prioritize taking care of our minds. Join us for a special Mindful in 5 episode as we explore 5 practices to help you clear your mind, find peace, and feel supported. 

Whether it's through self-compassion, mindfulness meditation, gratitude, exercise or social connection, we'll guide you on your journey towards greater mental clarity, inner peace and support. Tune in to discover powerful tools that can help you prioritize your mental health and wellbeing.


More Links and Resources

]]> In celebration of Mental Health Awareness Month, let's prioritize taking care of our minds. Join us for a special Mindful in 5 episode as we explore 5 practices to help you clear your mind, find peace, and feel supported. 

Whether it's through self-compassion, mindfulness meditation, gratitude, exercise or social connection, we'll guide you on your journey towards greater mental clarity, inner peace and support. Tune in to discover powerful tools that can help you prioritize your mental health and wellbeing.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/12846657 Spiwe Jefferson Buzzsprout-12846657 Sun, 14 May 2023 16:00:00 -0500 621 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #promote #mentalhealth #positive #wellbeing 3 86 full false Focused and Fit for Purpose Focused and Fit for Purpose Are you ready to tap into your deep, determined, and confident self?

In this episode, we'll explore how mindfulness can help you expand your creative potential and stay focused on your purpose or your daily tasks. By learning how to quiet your mind and tune into your inner voice, you'll discover a renewed sense of clarity and purpose.

We'll share practical tips and techniques on how to cultivate a mindful approach to your daily routines. You'll learn how to tap into your inner resources and unlock your full potential.

Tune in to discover how you can become more focused and fit for purpose in all areas of your life.


More Links and Resources

]]> Are you ready to tap into your deep, determined, and confident self?

In this episode, we'll explore how mindfulness can help you expand your creative potential and stay focused on your purpose or your daily tasks. By learning how to quiet your mind and tune into your inner voice, you'll discover a renewed sense of clarity and purpose.

We'll share practical tips and techniques on how to cultivate a mindful approach to your daily routines. You'll learn how to tap into your inner resources and unlock your full potential.

Tune in to discover how you can become more focused and fit for purpose in all areas of your life.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/12699109 Spiwe Jefferson Buzzsprout-12699109 Fri, 05 May 2023 00:00:00 -0500 900 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #focused #clear #creative #visionary #motivated #strong 3 85 full false Insight: Leverage the Growth Mindset Insight: Leverage the Growth Mindset Today, we are exploring the power of the growth mindset. Are you ready to unleash your visionary, passionate, and determined self?

Understand what growth mindset is and isn't, and it can help you unlock your full potential. Through focused attention and confident perseverance, you can cultivate a growth mindset that will revolutionize the way you think and act.

By adopting a growth mindset, you'll learn how to overcome challenges, embrace change, and achieve your goals with greater consistency. 

Apply the growth mindset to all areas of your life, from work to relationships and beyond. Harness the power of your mind to create lasting change.


More Links and Resources

]]> Today, we are exploring the power of the growth mindset. Are you ready to unleash your visionary, passionate, and determined self?

Understand what growth mindset is and isn't, and it can help you unlock your full potential. Through focused attention and confident perseverance, you can cultivate a growth mindset that will revolutionize the way you think and act.

By adopting a growth mindset, you'll learn how to overcome challenges, embrace change, and achieve your goals with greater consistency. 

Apply the growth mindset to all areas of your life, from work to relationships and beyond. Harness the power of your mind to create lasting change.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/12699063 Spiwe Jefferson Buzzsprout-12699063 Sun, 30 Apr 2023 19:00:00 -0500 381 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #focused #clear #creative #visionary #motivated #strong 3 85 full false Mindfulness - A Key Leadership Imperative Mindfulness - A Key Leadership Imperative In today's fast-paced world, leaders need to be focused, clear, creative, visionary, motivated, and strong. 

And that's where mindfulness comes in. It can help leaders with all of these aspects and is, therefore, an essential quality for any leader to cultivate. 

So, if you're interested in learning how mindfulness can help you become a better leader, tune in to this episode. We will dive deep into the benefits of mindfulness, how it can improve your decision-making, promote creativity, and help you build stronger relationships with your team and stakeholders. 

Don't miss out on this discussion that can provide fresh ideas to help you improve your leadership skills and operate from your peaceful path.


More Links and Resources

]]> In today's fast-paced world, leaders need to be focused, clear, creative, visionary, motivated, and strong. 

And that's where mindfulness comes in. It can help leaders with all of these aspects and is, therefore, an essential quality for any leader to cultivate. 

So, if you're interested in learning how mindfulness can help you become a better leader, tune in to this episode. We will dive deep into the benefits of mindfulness, how it can improve your decision-making, promote creativity, and help you build stronger relationships with your team and stakeholders. 

Don't miss out on this discussion that can provide fresh ideas to help you improve your leadership skills and operate from your peaceful path.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/12687643 Spiwe Jefferson Buzzsprout-12687643 Fri, 21 Apr 2023 00:00:00 -0500 595 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #focused #clear #creative #visionary #motivated #strong 3 84 full false Insight - Be Softer Insight - Be Softer In today's fast-paced and highly competitive professional environment, it can be tempting to adopt a tough, no-nonsense attitude. However, being too hard and rigid in your approach can actually be holding you back from reaching your full potential.

Studies have shown that embracing vulnerability and practicing mindfulness can increase creativity, foster better relationships with coworkers, and reduce stress and burnout.

One key way to tap into the power of softness is to adopt a growth mindset. Instead of viewing mistakes and failures as personal shortcomings, try to see them as opportunities for learning and growth. This shift in perspective can lead to increased resilience and a more positive outlook on challenges and setbacks.

Another way to be softer in your approach is to practice empathy and active listening in your professional relationships. By genuinely trying to understand and connect with others, you can build stronger and more productive relationships with coworkers, clients, and customers.

Additionally, incorporating mindfulness practices like meditation and deep breathing into your daily routine can help reduce stress, increase focus, and promote overall well-being. These practices can also improve your ability to handle difficult conversations and situations with a clearer and more centered mind.

In conclusion, embracing vulnerability and softness in your career can have a profound impact on your professional growth and success. By adopting a growth mindset, practicing empathy and active listening, and incorporating mindfulness practices into your daily routine, you can unlock the full potential of your career and thrive in today's competitive workplace.


More Links and Resources

]]> In today's fast-paced and highly competitive professional environment, it can be tempting to adopt a tough, no-nonsense attitude. However, being too hard and rigid in your approach can actually be holding you back from reaching your full potential.

Studies have shown that embracing vulnerability and practicing mindfulness can increase creativity, foster better relationships with coworkers, and reduce stress and burnout.

One key way to tap into the power of softness is to adopt a growth mindset. Instead of viewing mistakes and failures as personal shortcomings, try to see them as opportunities for learning and growth. This shift in perspective can lead to increased resilience and a more positive outlook on challenges and setbacks.

Another way to be softer in your approach is to practice empathy and active listening in your professional relationships. By genuinely trying to understand and connect with others, you can build stronger and more productive relationships with coworkers, clients, and customers.

Additionally, incorporating mindfulness practices like meditation and deep breathing into your daily routine can help reduce stress, increase focus, and promote overall well-being. These practices can also improve your ability to handle difficult conversations and situations with a clearer and more centered mind.

In conclusion, embracing vulnerability and softness in your career can have a profound impact on your professional growth and success. By adopting a growth mindset, practicing empathy and active listening, and incorporating mindfulness practices into your daily routine, you can unlock the full potential of your career and thrive in today's competitive workplace.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11439782 Spiwe Jefferson Buzzsprout-11439782 Fri, 14 Apr 2023 00:00:00 -0500 169 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #softer #softness 3 83 full false Sacrificial Love at Work Sacrificial Love at Work Are you tired of the negativity and stress in your workplace? Join us for a mindfulness podcast where we discuss the concept of sacrificial love in the workplace. 

Discover what sacrificial love looks like in the workplace. Learn how to put the needs of others before your own, even if it comes at a personal cost. 

Discover how practicing sacrificial love can lead to a more positive work environment, better relationships, increased productivity, and improved mental health. Tune in to learn practical tips for cultivating sacrificial love in yourself and your workplace. 

Let's create a culture of respect and empathy together!


More Links and Resources

]]> Are you tired of the negativity and stress in your workplace? Join us for a mindfulness podcast where we discuss the concept of sacrificial love in the workplace. 

Discover what sacrificial love looks like in the workplace. Learn how to put the needs of others before your own, even if it comes at a personal cost. 

Discover how practicing sacrificial love can lead to a more positive work environment, better relationships, increased productivity, and improved mental health. Tune in to learn practical tips for cultivating sacrificial love in yourself and your workplace. 

Let's create a culture of respect and empathy together!


More Links and Resources

]]> https://www.buzzsprout.com/1787586/12606284 Spiwe Jefferson Buzzsprout-12606284 Fri, 07 Apr 2023 01:00:00 -0500 963 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #jesus #sacrifice #easter #hosana #celebrate 3 82 full false Insight - Be Excited! Insight - Be Excited! Have you ever had something exciting happened to you like a promotion, a new baby, maybe you launched a new business venture. And then you share that amazing news with friends or family, only to be surprised or disappointed at the negative reactions you received?

This week, consider being intentionally excited for someone else's good fortune. 


More Links and Resources

]]> Have you ever had something exciting happened to you like a promotion, a new baby, maybe you launched a new business venture. And then you share that amazing news with friends or family, only to be surprised or disappointed at the negative reactions you received?

This week, consider being intentionally excited for someone else's good fortune. 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/12420532 Spiwe Jefferson Buzzsprout-12420532 Fri, 31 Mar 2023 00:00:00 -0500 156 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #excited #promotion #goodfurtune 3 81 full false How to Ask For Help How to Ask For Help Quick, think of the last time you really needed help with something, whether it was at work or in your personal life. How quick were you to ask for the help you needed? If you didn’t immediately jump up and do it, what stood in your way? 

Seeking help is a sign of strength and not weakness. It takes courage to acknowledge our limitations and vulnerabilities and ask for support when we need it.

Why is asking for help such a crucial coping skill? Let’s look at this question from 2 perspectives, the perspective of the person asking, and the perspective of the person being asked. 

Asking for help can be difficult, and there are many reasons why we find it hard. I love my job and feel supported and safe. And yet I know what it is to hesitate to ask for help for any number of reasons, which I unpack in this episode. Here are the topics discussed in this episode:

  • 5 common reasons why we don’t ask for help
  • My own stories and examples
  • Why asking for help is such a crucial coping skill 
  • Scientific research debunking some of the myths that stand in our way
  • 5 Mindful in 5 steps to help you open yourself up to seek the help you need

Mentally opening yourself up and asking for help at work can be challenging, but it is an essential part of personal and professional growth. By being clear, vulnerable, focused, and peaceful, you can create a safe and supportive environment where you can get what you need to succeed and thrive. 

Share this episode with a friend who needs encouragement asking for help this week. Until next time, be mindful and be well.


More Links and Resources

]]> Quick, think of the last time you really needed help with something, whether it was at work or in your personal life. How quick were you to ask for the help you needed? If you didn’t immediately jump up and do it, what stood in your way? 

Seeking help is a sign of strength and not weakness. It takes courage to acknowledge our limitations and vulnerabilities and ask for support when we need it.

Why is asking for help such a crucial coping skill? Let’s look at this question from 2 perspectives, the perspective of the person asking, and the perspective of the person being asked. 

Asking for help can be difficult, and there are many reasons why we find it hard. I love my job and feel supported and safe. And yet I know what it is to hesitate to ask for help for any number of reasons, which I unpack in this episode. Here are the topics discussed in this episode:

  • 5 common reasons why we don’t ask for help
  • My own stories and examples
  • Why asking for help is such a crucial coping skill 
  • Scientific research debunking some of the myths that stand in our way
  • 5 Mindful in 5 steps to help you open yourself up to seek the help you need

Mentally opening yourself up and asking for help at work can be challenging, but it is an essential part of personal and professional growth. By being clear, vulnerable, focused, and peaceful, you can create a safe and supportive environment where you can get what you need to succeed and thrive. 

Share this episode with a friend who needs encouragement asking for help this week. Until next time, be mindful and be well.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/12472784 Spiwe Jefferson Buzzsprout-12472784 Fri, 24 Mar 2023 00:00:00 -0500 1547 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #help #ask #vulnerable 3 80 full false Insight - Be Cheerful Insight - Be Cheerful Have you ever asked someone how they were doing and had them hinge their response on how the day goes? 

On the other hand, have you ever noticed how contagious someone's cheerfulness can be? When you're around someone who is genuinely happy and upbeat, it's hard not to feel the same way. But the opposite is also true - negativity and grumpiness can bring down the mood of those around us.

Studies have shown that cheerfulness has numerous scientific benefits for employees in the workplace. Research suggests that a positive and cheerful outlook can lead to higher levels of job satisfaction, increased productivity, and better overall health. When employees are happy and cheerful, they tend to have higher levels of engagement, creativity, and problem-solving abilities. 

Cheerful employees are also more likely to have positive relationships with their colleagues, which can improve team dynamics and collaboration. Additionally, cheerful employees tend to have better physical health, including reduced risk of heart disease, lower blood pressure, and better sleep quality. All of these benefits can contribute to a more positive and productive workplace culture.

Cheerfulness is not an innate and unattainable characteristic. It is a skill you can choose to cultivate. 

  • Start by focusing on the good things in your life, no matter how small. 
  • Take time to appreciate the beauty around you, whether it's a sunny day or a blooming flower. 
  • Practice gratitude by keeping a daily journal or taking a moment each day to reflect on what you're thankful for.
  • Cultivate a positive mindset. Instead of dwelling on problems or negative experiences, focus on finding solutions and learning from challenges. 
  • Practice positive self-talk by reminding yourself of your strengths and accomplishments.
  • Make an effort to spread cheer to others. Smile and make eye contact with people you encounter throughout your day. Offer compliments and words of encouragement. And remember, even small acts of kindness can have a big impact, whether at home or at work.

So choose to be cheerful today and see how it can transform your mood and the mood of those around you.


More Links and Resources

]]> Have you ever asked someone how they were doing and had them hinge their response on how the day goes? 

On the other hand, have you ever noticed how contagious someone's cheerfulness can be? When you're around someone who is genuinely happy and upbeat, it's hard not to feel the same way. But the opposite is also true - negativity and grumpiness can bring down the mood of those around us.

Studies have shown that cheerfulness has numerous scientific benefits for employees in the workplace. Research suggests that a positive and cheerful outlook can lead to higher levels of job satisfaction, increased productivity, and better overall health. When employees are happy and cheerful, they tend to have higher levels of engagement, creativity, and problem-solving abilities. 

Cheerful employees are also more likely to have positive relationships with their colleagues, which can improve team dynamics and collaboration. Additionally, cheerful employees tend to have better physical health, including reduced risk of heart disease, lower blood pressure, and better sleep quality. All of these benefits can contribute to a more positive and productive workplace culture.

Cheerfulness is not an innate and unattainable characteristic. It is a skill you can choose to cultivate. 

  • Start by focusing on the good things in your life, no matter how small. 
  • Take time to appreciate the beauty around you, whether it's a sunny day or a blooming flower. 
  • Practice gratitude by keeping a daily journal or taking a moment each day to reflect on what you're thankful for.
  • Cultivate a positive mindset. Instead of dwelling on problems or negative experiences, focus on finding solutions and learning from challenges. 
  • Practice positive self-talk by reminding yourself of your strengths and accomplishments.
  • Make an effort to spread cheer to others. Smile and make eye contact with people you encounter throughout your day. Offer compliments and words of encouragement. And remember, even small acts of kindness can have a big impact, whether at home or at work.

So choose to be cheerful today and see how it can transform your mood and the mood of those around you.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11439769 Spiwe Jefferson Buzzsprout-11439769 Fri, 17 Mar 2023 00:00:00 -0500 130 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #cheerful #cheer 3 79 full false Insight - Be Clear About Your Purpose Insight - Be Clear About Your Purpose Have you ever found yourself feeling lost or directionless? Have you ever felt like you were just going through the motions, without really knowing why? If so, you're not alone. Many of us struggle to find meaning and purpose in our lives.

But here's the thing: having a clear sense of purpose is essential for our well-being. It gives us a reason to get up in the morning, a sense of direction, and a framework for making decisions.

So how do we discover our purpose? For many of us, it's not about one big thing. Some people find their purpose through their work, others through their hobbies or relationships. But for many people, we live out our purpose each and everyday. Each moment can have purpose, sometimes for you, but many times, for the people around us. Sometimes we live out our purpose by the power of our unconscious example for others. 

Start by asking yourself what matters most to you. What are your values? What brings you joy?  And remember, your purpose doesn't have to be grand or world-changing. It can be as simple as being a good parent, a kind friend, or a dedicated employee. What matters is that it gives your life meaning and direction.

So take some time to reflect on your purpose. Be intentional about it. And remember, it's never too late to discover your purpose in every day. 


More Links and Resources

]]> Have you ever found yourself feeling lost or directionless? Have you ever felt like you were just going through the motions, without really knowing why? If so, you're not alone. Many of us struggle to find meaning and purpose in our lives.

But here's the thing: having a clear sense of purpose is essential for our well-being. It gives us a reason to get up in the morning, a sense of direction, and a framework for making decisions.

So how do we discover our purpose? For many of us, it's not about one big thing. Some people find their purpose through their work, others through their hobbies or relationships. But for many people, we live out our purpose each and everyday. Each moment can have purpose, sometimes for you, but many times, for the people around us. Sometimes we live out our purpose by the power of our unconscious example for others. 

Start by asking yourself what matters most to you. What are your values? What brings you joy?  And remember, your purpose doesn't have to be grand or world-changing. It can be as simple as being a good parent, a kind friend, or a dedicated employee. What matters is that it gives your life meaning and direction.

So take some time to reflect on your purpose. Be intentional about it. And remember, it's never too late to discover your purpose in every day. 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11439771 Spiwe Jefferson Buzzsprout-11439771 Fri, 10 Mar 2023 00:00:00 -0600 224 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #purpose #clarity #clear 3 78 full false Insight - Be Generous Insight - Be Generous Generosity is a valuable trait in both our personal and professional lives. It not only makes us feel good, but also helps us build meaningful connections with others. In this Mindful in 5 podcast insight, we invite you to be generous. Here are just a few reasons why generosity can help your career and your life.

  1. Establishes Strong Relationships When you are generous, you are demonstrating to others that you are trustworthy, dependable and that you care about their well-being. This can help you establish strong relationships with coworkers, clients and other key individuals in your industry. By making an effort to help others, you can create a positive reputation for yourself that can pay dividends in the long run.

  2. Creates Opportunities for Growth Generosity often leads to reciprocation. When you help someone else, they are more likely to return the favor in the future. This can create new opportunities for growth and advancement in your career. For example, if you help a coworker with a project, they may think of you for future projects or recommend you for a promotion.

  3. Boosts Confidence and Self-Esteem When you are generous, you feel good about yourself. You become more confident and positive in your interactions with others. This improved self-esteem can translate into greater success in your career. When you feel good about yourself, you are more likely to speak up in meetings, take on challenging projects, and tackle obstacles with a positive attitude.


More Links and Resources

]]> Generosity is a valuable trait in both our personal and professional lives. It not only makes us feel good, but also helps us build meaningful connections with others. In this Mindful in 5 podcast insight, we invite you to be generous. Here are just a few reasons why generosity can help your career and your life.

  1. Establishes Strong Relationships When you are generous, you are demonstrating to others that you are trustworthy, dependable and that you care about their well-being. This can help you establish strong relationships with coworkers, clients and other key individuals in your industry. By making an effort to help others, you can create a positive reputation for yourself that can pay dividends in the long run.

  2. Creates Opportunities for Growth Generosity often leads to reciprocation. When you help someone else, they are more likely to return the favor in the future. This can create new opportunities for growth and advancement in your career. For example, if you help a coworker with a project, they may think of you for future projects or recommend you for a promotion.

  3. Boosts Confidence and Self-Esteem When you are generous, you feel good about yourself. You become more confident and positive in your interactions with others. This improved self-esteem can translate into greater success in your career. When you feel good about yourself, you are more likely to speak up in meetings, take on challenging projects, and tackle obstacles with a positive attitude.


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11439778 Spiwe Jefferson Buzzsprout-11439778 Fri, 03 Mar 2023 00:00:00 -0600 158 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #generous #generosity 3 77 full false Why You Don't Need Revenge Why You Don't Need Revenge It's tempting to want revenge against coworkers and people who mistreat you. Before you start plotting revenge at work or carry it out, explore this mindfulness approach and rediscover your peace. 

Key Topics Discussed

  • Example of an insubordinate employee
  • Difficulties gaining support to address employee hostility
  • How to avoid making a career mistake
  • Advice for struggling employees
  • Why misbehaving employees don't need your vengeance


More Links and Resources

]]> It's tempting to want revenge against coworkers and people who mistreat you. Before you start plotting revenge at work or carry it out, explore this mindfulness approach and rediscover your peace. 

Key Topics Discussed

  • Example of an insubordinate employee
  • Difficulties gaining support to address employee hostility
  • How to avoid making a career mistake
  • Advice for struggling employees
  • Why misbehaving employees don't need your vengeance


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11442018 Spiwe Jefferson Buzzsprout-11442018 Fri, 24 Feb 2023 00:00:00 -0600 576 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #revenge #payback #disgruntled 3 76 full false Insight - How to Care About Your Coworkers Insight - How to Care About Your Coworkers Happy Valentines Day! Often, when we think about work, we tend to be very self-focused. Would you like to feel more supported, cared for by your coworkers, and connected? This week, consider turning your thoughts outward. Remember that mindfulness is partly about being present in the moment without judgment. So don't judge yourself if this is you.  

Topics Discussed

  • What our self-focused tendencies generally look like
  • How to evaluate your perspectives without judgment
  • What it looks like to care about our coworkers


More Links and Resources

]]> Happy Valentines Day! Often, when we think about work, we tend to be very self-focused. Would you like to feel more supported, cared for by your coworkers, and connected? This week, consider turning your thoughts outward. Remember that mindfulness is partly about being present in the moment without judgment. So don't judge yourself if this is you.  

Topics Discussed

  • What our self-focused tendencies generally look like
  • How to evaluate your perspectives without judgment
  • What it looks like to care about our coworkers


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11439791 Spiwe Jefferson Buzzsprout-11439791 Fri, 17 Feb 2023 00:00:00 -0600 200 Tags: #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #coworkers #care #compassion #nonjudgment #judgment 3 75 full false Avoid Toxic Positivity with Karen Richard Avoid Toxic Positivity with Karen Richard Join my returning guest, Karen Richard, as we explore the flip side of healthy optimism.

Toxic positivity refers to the excessive and ineffective overgeneralization of positive thinking, which can lead to dismissal and invalidation of genuine human emotional experiences. It can also contribute to emotional repression and gaslighting.

Karen and I discuss the negative effects of toxic positivity and share strategies for avoiding it, drawing from experiences in our own lives. Karen also shares practical tools for how to navigate negative emotions and still maintain a positive outlook.

Please join us for this important and enlightening conversation with Karen. She is the senior vice president and chief human resources officer at Anderson Corporation. She was named one of the Top 100 HR professionals at the 2022 OnCon Icon Awards. She has a passion for improving the lives of busy leaders and avoiding toxic positivity at home and at work is key to living a life of greater peace, joy, and clarity.

Topics Discussed

  • What is toxic positivity?
  • The difference between optimism and toxic positivity
  • The detrimental impact of toxic positivity on children
  • How we strike the balance between being vulnerable - especially with our children - with being strong and available for them
  • How toxic positivity shows up at work and how leaders can address it

As always, remember that mindfulness is a practice, so do your best to be present with us for the next few minutes, and let's get started. Avoid toxic positivity to bring your whole self to the table and feel more self-supported.

Related Links


More Links and Resources

]]> Join my returning guest, Karen Richard, as we explore the flip side of healthy optimism.

Toxic positivity refers to the excessive and ineffective overgeneralization of positive thinking, which can lead to dismissal and invalidation of genuine human emotional experiences. It can also contribute to emotional repression and gaslighting.

Karen and I discuss the negative effects of toxic positivity and share strategies for avoiding it, drawing from experiences in our own lives. Karen also shares practical tools for how to navigate negative emotions and still maintain a positive outlook.

Please join us for this important and enlightening conversation with Karen. She is the senior vice president and chief human resources officer at Anderson Corporation. She was named one of the Top 100 HR professionals at the 2022 OnCon Icon Awards. She has a passion for improving the lives of busy leaders and avoiding toxic positivity at home and at work is key to living a life of greater peace, joy, and clarity.

Topics Discussed

  • What is toxic positivity?
  • The difference between optimism and toxic positivity
  • The detrimental impact of toxic positivity on children
  • How we strike the balance between being vulnerable - especially with our children - with being strong and available for them
  • How toxic positivity shows up at work and how leaders can address it

As always, remember that mindfulness is a practice, so do your best to be present with us for the next few minutes, and let's get started. Avoid toxic positivity to bring your whole self to the table and feel more self-supported.

Related Links


More Links and Resources

]]> https://www.buzzsprout.com/1787586/12020652 Spiwe Jefferson Buzzsprout-12020652 Fri, 10 Feb 2023 00:00:00 -0600 1507 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #toxicpositivity #optimism #work #employees #leaders 3 74 full false Insight - Mindfully Rampage! With Carissa Andrews Insight - Mindfully Rampage! With Carissa Andrews The word "rampage" and the concept of mindfulness don't seem to go together do they? But this week, get a quick lesson from my Season 2 guest, Carissa Andrews and try going on a mindful rampage.

Key Topics Discussed

  • Get clear about what you want
  • Be determined, inspired, and motivated from the inside out
  • Expand and strengthen the vision for your goals

Related Episodes


More Links and Resources

]]> The word "rampage" and the concept of mindfulness don't seem to go together do they? But this week, get a quick lesson from my Season 2 guest, Carissa Andrews and try going on a mindful rampage.

Key Topics Discussed

  • Get clear about what you want
  • Be determined, inspired, and motivated from the inside out
  • Expand and strengthen the vision for your goals

Related Episodes


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11465633 Spiwe Jefferson Buzzsprout-11465633 Fri, 03 Feb 2023 00:00:00 -0600 228 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #rampage #manifest 3 73 full false Listening at the Speed of Business with Melanie R. Jones Listening at the Speed of Business with Melanie R. Jones According to a study by Emtrain, around 1 in 10 employees do not believe their leaders would take the time to listen to their complaints. According to the same study, nearly 1 in 3 employees believe their leaders neither express empathy nor show interest in their reports.

While your technical skills have their place in an organization, meeting the needs of your team and achieving your goals goes beyond this knowledge. Making the right decisions as a leader takes effective listening. Or, as my guest for this episode frames it, you need to listen at the speed of business.

Melanie R. Jones, Region President at Sysco, joins us for a value-packed conversation on what it means to be a good leader.  If you are a leader in any capacity or a team member, this is a conversation you don’t want to miss.

“Listening at the speed of business is about identifying the places where you haven’t been your best and ensuring that you push those learnings into how you show up as a leader today.”

—Melanie Jones

 

Key Topics Discussed

  • What it means to listen at the speed of business.
  • The need for constructive accountability and courageous leadership.
  • What is ego? What does ego look like from a place of mindfulness?
  • A new and valuable paradigm of active listening
  • The power and art of saying “No.”
  • How does being present impact your team and coworkers?


Connect with Melanie Jones and More


More Links and Resources

]]> According to a study by Emtrain, around 1 in 10 employees do not believe their leaders would take the time to listen to their complaints. According to the same study, nearly 1 in 3 employees believe their leaders neither express empathy nor show interest in their reports.

While your technical skills have their place in an organization, meeting the needs of your team and achieving your goals goes beyond this knowledge. Making the right decisions as a leader takes effective listening. Or, as my guest for this episode frames it, you need to listen at the speed of business.

Melanie R. Jones, Region President at Sysco, joins us for a value-packed conversation on what it means to be a good leader.  If you are a leader in any capacity or a team member, this is a conversation you don’t want to miss.

“Listening at the speed of business is about identifying the places where you haven’t been your best and ensuring that you push those learnings into how you show up as a leader today.”

—Melanie Jones

 

Key Topics Discussed

  • What it means to listen at the speed of business.
  • The need for constructive accountability and courageous leadership.
  • What is ego? What does ego look like from a place of mindfulness?
  • A new and valuable paradigm of active listening
  • The power and art of saying “No.”
  • How does being present impact your team and coworkers?


Connect with Melanie Jones and More


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11679209 Spiwe Jefferson Buzzsprout-11679209 Fri, 27 Jan 2023 00:00:00 -0600 2774 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #melaniejones #leadership #listen 3 72 full false Insight - 3 Optimism Takeaways with Brent Insight - 3 Optimism Takeaways with Brent If you missed our first episode on optimism, here are three quick takeaways you can pick up to help you operate from your peaceful path. Find your way to a more optimistic, clear, and confident life with these three paradigm shifts. 

Topics Discussed

  • How optimism pairs with action to help you celebrate baby steps and small wins
  • How to build optimism along your life's journey
  • The connection between self-care, self-confidence, and optimism

Related Episodes


More Links and Resources

]]> If you missed our first episode on optimism, here are three quick takeaways you can pick up to help you operate from your peaceful path. Find your way to a more optimistic, clear, and confident life with these three paradigm shifts. 

Topics Discussed

  • How optimism pairs with action to help you celebrate baby steps and small wins
  • How to build optimism along your life's journey
  • The connection between self-care, self-confidence, and optimism

Related Episodes


More Links and Resources

]]> https://www.buzzsprout.com/1787586/12081743 Spiwe Jefferson Buzzsprout-12081743 Fri, 20 Jan 2023 00:00:00 -0600 251 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #joy #optimism 3 71 full false What Optimism is and Why We All Want It with Brent What Optimism is and Why We All Want It with Brent The celebration of a new year brings hope and optimism for many of us. We toast, hug, kiss, and look forward to the new year with great anticipation. 

And just as well because optimism has been linked to numerous mental and physical health benefits, including increased life expectancy, better cardiovascular health, and improved immune function. 

But perhaps most importantly, optimism helps us to see the world in a more positive light. It gives us the energy and motivation to tackle challenges and pursue our goals, and helps us to bounce back from setbacks and failures. 

Join my returning guest, Brent, and me, as we unpack the notion of optimism, which infects so many of us at the beginning of each year. So why do we all want optimism? 

Key Topics Discussed 

  • The increase in importance of mental health and wellness 
  • How we define optimism 
  • What optimism is not 
  • The scientific benefits of optimism 
  • The optimist’s approach to life challenges 
  • The relationship between optimism and self-confidence (check out Dorothy-Inez’s episodes on cultivating self-confidence) 
  • What to do if you are not naturally happy 

Related Episodes 


More Links and Resources

]]> The celebration of a new year brings hope and optimism for many of us. We toast, hug, kiss, and look forward to the new year with great anticipation. 

And just as well because optimism has been linked to numerous mental and physical health benefits, including increased life expectancy, better cardiovascular health, and improved immune function. 

But perhaps most importantly, optimism helps us to see the world in a more positive light. It gives us the energy and motivation to tackle challenges and pursue our goals, and helps us to bounce back from setbacks and failures. 

Join my returning guest, Brent, and me, as we unpack the notion of optimism, which infects so many of us at the beginning of each year. So why do we all want optimism? 

Key Topics Discussed 

  • The increase in importance of mental health and wellness 
  • How we define optimism 
  • What optimism is not 
  • The scientific benefits of optimism 
  • The optimist’s approach to life challenges 
  • The relationship between optimism and self-confidence (check out Dorothy-Inez’s episodes on cultivating self-confidence) 
  • What to do if you are not naturally happy 

Related Episodes 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/12012996 Spiwe Jefferson Buzzsprout-12012996 Fri, 13 Jan 2023 00:00:00 -0600 1577 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #optimism 3 70 full false Insight - Happy New Year! Just Today Insight - Happy New Year! Just Today Especially at this time of year, it's easy to get caught up in the idea that we need to be perfect and make sweeping changes all at once. That can lead to overwhelm, discouragement, and self-judgment. But the truth is that lasting change takes time, effort, and consistency. 

Topics Discussed

  • How to use the "Just Today" approach.
  • How to give yourself grace
  • How to succeed and win over the long term by simply planing a single "Just Today' at a time


More Links and Resources

]]> Especially at this time of year, it's easy to get caught up in the idea that we need to be perfect and make sweeping changes all at once. That can lead to overwhelm, discouragement, and self-judgment. But the truth is that lasting change takes time, effort, and consistency. 

Topics Discussed

  • How to use the "Just Today" approach.
  • How to give yourself grace
  • How to succeed and win over the long term by simply planing a single "Just Today' at a time


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11990263 Spiwe Jefferson Buzzsprout-11990263 Fri, 06 Jan 2023 00:00:00 -0600 359 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #justtoday #resolutions #goals 3 69 full false Insight - Love Anyway Insight - Love Anyway It’s easy to love people who are nice to us. It’s a lot harder to love or even like people who treat us badly. This week, our invitation focuses on how you can be more loving toward people you don’t like and why it matters. 

Key Topics Discussed

  • Ways to feel softer toward people you don’t like
  • Why it helps to accept people as they are
  • How acceptance can free you to feel more at ease and fully present in your own life

 

Links and Resources

Connect with Mindful in 5

Operate from your peaceful path with a year of 5-day 5-minute meditations in the Mindful in 5 book or journal. Or pick it up from most major outlets.
Download your complimentary sample chapters from the Mindful in 5 book.
Rate on Goodreads or Amazon.

Join Us
Subscribe on Apple Podcasts or Spotify or Amazon.
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

LinkedIn: Mindful in 5 Group
Facebook: @mindfulin5
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed. 


More Links and Resources

]]> It’s easy to love people who are nice to us. It’s a lot harder to love or even like people who treat us badly. This week, our invitation focuses on how you can be more loving toward people you don’t like and why it matters. 

Key Topics Discussed

  • Ways to feel softer toward people you don’t like
  • Why it helps to accept people as they are
  • How acceptance can free you to feel more at ease and fully present in your own life

 

Links and Resources

Connect with Mindful in 5

Operate from your peaceful path with a year of 5-day 5-minute meditations in the Mindful in 5 book or journal. Or pick it up from most major outlets.
Download your complimentary sample chapters from the Mindful in 5 book.
Rate on Goodreads or Amazon.

Join Us
Subscribe on Apple Podcasts or Spotify or Amazon.
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

LinkedIn: Mindful in 5 Group
Facebook: @mindfulin5
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed. 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11439803 Spiwe Jefferson Buzzsprout-11439803 Fri, 23 Dec 2022 00:00:00 -0600 164 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #love #forgive #bepresent 3 68 full false Managing Relationship Access Managing Relationship Access Discover relationship access, why it matters, and how you can proactively manage it to protect your heart and stabilize your emotional equilibrium - especially if you're facing stressful relationships over the holidays.

Topics Discussed

  • What relationship access is
  • How to leverage it over the holidays
  • The different access portals to your heart



More Links and Resources

]]> Discover relationship access, why it matters, and how you can proactively manage it to protect your heart and stabilize your emotional equilibrium - especially if you're facing stressful relationships over the holidays.

Topics Discussed

  • What relationship access is
  • How to leverage it over the holidays
  • The different access portals to your heart



More Links and Resources

]]> https://www.buzzsprout.com/1787586/11881432 Spiwe Jefferson Buzzsprout-11881432 Fri, 16 Dec 2022 00:00:00 -0600 557 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #relationships 3 67 full false Insight - Be Supportive with Brent Insight - Be Supportive with Brent This time of year is often filled with optimism and anticipation. But life happens to us all. Work might be challenging, exciting, or stressful. You may be faced with unique challenges, like Brent. 

This week, pay attention to your friends and colleagues. Is there someone you can support?


More Links and Resources

]]> This time of year is often filled with optimism and anticipation. But life happens to us all. Work might be challenging, exciting, or stressful. You may be faced with unique challenges, like Brent. 

This week, pay attention to your friends and colleagues. Is there someone you can support?


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11439764 Spiwe Jefferson Buzzsprout-11439764 Fri, 09 Dec 2022 00:00:00 -0600 243 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #joy #optimism #supportive 3 66 full false Cultivate Your Confidence Mindset with Dorothy-Inez Cultivate Your Confidence Mindset with Dorothy-Inez Confidence is an immensely desirable trait that may significantly influence our personal and professional lives. It gives us an opportunity to claim our greatest potential. It opens us up to a more positive interaction with the world--allowing us to be more. 

But while it’s easy to perceive the presence of confidence in others, mustering and summoning it into our lives can be a challenge. The good news is that anyone (yes, including you) can cultivate a sense of confidence. It’s something you can create. 

But you must understand that self-confidence does not happen by accident or overnight. Feeling confident in yourself takes some effort—starting with the right mindset.

So how can we cultivate our confidence? Confidence coach, international best-selling author, and speaker Dorothy-Inez Breazell joins us again on the Mindful in 5 podcast to answer this question and more.

Listen in to learn the steps you can take today to boost and maintain your sense of confidence.

 

Key Topics Discussed

  • Why is mindset important to the concept of confidence?
  • Mindsets that undermine confidence
  • What does it feel like when your mindset is off?
  • Building your confidence muscle – How to get the confidence mindset going 
  • Relearning to say “No” as part of your self-confidence practice
  • "Seeing the world as we are” and the need to fill our minds with positivity
  • Does expanding our confidence mindset impact success?
  • Habits we can cultivate to continually expand and reconnect with our confidence mindset.

Connect with Dorothy-Inez

Connect with Dr. Caroline Leaf


More Links and Resources

]]> Confidence is an immensely desirable trait that may significantly influence our personal and professional lives. It gives us an opportunity to claim our greatest potential. It opens us up to a more positive interaction with the world--allowing us to be more. 

But while it’s easy to perceive the presence of confidence in others, mustering and summoning it into our lives can be a challenge. The good news is that anyone (yes, including you) can cultivate a sense of confidence. It’s something you can create. 

But you must understand that self-confidence does not happen by accident or overnight. Feeling confident in yourself takes some effort—starting with the right mindset.

So how can we cultivate our confidence? Confidence coach, international best-selling author, and speaker Dorothy-Inez Breazell joins us again on the Mindful in 5 podcast to answer this question and more.

Listen in to learn the steps you can take today to boost and maintain your sense of confidence.

 

Key Topics Discussed

  • Why is mindset important to the concept of confidence?
  • Mindsets that undermine confidence
  • What does it feel like when your mindset is off?
  • Building your confidence muscle – How to get the confidence mindset going 
  • Relearning to say “No” as part of your self-confidence practice
  • "Seeing the world as we are” and the need to fill our minds with positivity
  • Does expanding our confidence mindset impact success?
  • Habits we can cultivate to continually expand and reconnect with our confidence mindset.

Connect with Dorothy-Inez

Connect with Dr. Caroline Leaf


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11679231 Spiwe Jefferson Buzzsprout-11679231 Fri, 02 Dec 2022 00:00:00 -0600 1904 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #dorothy-inez #confidence 3 65 full false Insight - Be Clear About Your Relationships Insight - Be Clear About Your Relationships When most of us think about work, we think about the documents, the contracts, the processes, our to do list, careers, the money we want to make, and the next rung in the ladder we aspire to. 

This week's Insight is to think more intentionally about your relationships at work and at home.


More Links and Resources

]]> When most of us think about work, we think about the documents, the contracts, the processes, our to do list, careers, the money we want to make, and the next rung in the ladder we aspire to. 

This week's Insight is to think more intentionally about your relationships at work and at home.


More Links and Resources

]]> https://pdcn.co/e/www.buzzsprout.com/1787586/11439774-invitation-be-clear-about-your-relationships.mp3?download=true Spiwe Jefferson Buzzsprout-11439774 Fri, 25 Nov 2022 00:00:00 -0600 145 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #invitation #wellness #relationships 3 64 full false Manage Holiday Relationships with the Relationship Triangle Manage Holiday Relationships with the Relationship Triangle Not to be confused with a love triangle, use this simple but powerful relationship triangle to plot your relationships. Then use your new clarity to develop a strategy for managing yourself in those relationships.

Boost Your Mindfulness Practice
Watch the VideoPod version

In your Mindful in 5 Book:
Dark, Chapter 8: Harboring Resentment
Dark, Chapter 14: Acknowledge Hurt
Day, Chapter 11: Love Anyway

Hear It
Proactively manage relationship access to more fully enjoy your holidays.

Give yourself a mindful hug and reset your intentions when stress or anxiety creep in. 


More Links and Resources

]]> Not to be confused with a love triangle, use this simple but powerful relationship triangle to plot your relationships. Then use your new clarity to develop a strategy for managing yourself in those relationships.

Boost Your Mindfulness Practice
Watch the VideoPod version

In your Mindful in 5 Book:
Dark, Chapter 8: Harboring Resentment
Dark, Chapter 14: Acknowledge Hurt
Day, Chapter 11: Love Anyway

Hear It
Proactively manage relationship access to more fully enjoy your holidays.

Give yourself a mindful hug and reset your intentions when stress or anxiety creep in. 


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9767118 Fri, 18 Nov 2022 00:00:00 -0600 863 #mindfulin5 #mindfulness #relationships #successfulrelationships #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #hug #selfcare #relationships 2 63 full false Insight - Confront Stress Insight - Confront Stress In the right circumstances, stress is useful. However, chronic stress can be detrimental to your health and even shorten your lifespan. 

This week, we follow up our discussion with special guest, Karen Richard, to invite you to take a step to tame your stress. 


More Links and Resources

]]> In the right circumstances, stress is useful. However, chronic stress can be detrimental to your health and even shorten your lifespan. 

This week, we follow up our discussion with special guest, Karen Richard, to invite you to take a step to tame your stress. 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11439795 Spiwe Jefferson Buzzsprout-11439795 Fri, 11 Nov 2022 00:00:00 -0600 177 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #stress #anxiety 3 62 full false Overcoming Stress & Anxiety with Karen Richard Overcoming Stress & Anxiety with Karen Richard Stress and anxiety are unavoidable in modern life—but they don’t have to get you down! 

Whether it’s the bigger issues like political unrest and global pandemics or everyday challenges like work deadlines, finances, and relationships, it’s common to feel overwhelmed. But with effective stress management, you can break the hold stress and anxiety have on your life. You can be more productive and happier. You can improve your quality of life and sense of well-being.

Karen Richard joins Spiwe Jefferson on this episode of Mindful in 5 to discuss how we can tame stress and anxiety in our personal and professional lives. Karen is the senior vice president and chief human resources officer at Anderson Corporation. She was named one of the Top 100 HR professionals at the 2022 OnCon Icon Awards.

This is a conversation with practical nuggets of wisdom on how to perceive stress and how to deal with its negative effects. Listen in.

Key Topics Discussed

  • The duality of stress – Is all stress bad?
  • How have the last few years looked in terms of dealing with stress?
  • The impact of stress in the work environment
  • How remote work brought us together
  • The five categories of stress
  • What happens when we’re anxious or stressed?
  • Is your phone a source of induced stress?
  •  How to manage stress

 

Links and Resources

Learn more about this week's guest Karen Richard


More Links and Resources

]]> Stress and anxiety are unavoidable in modern life—but they don’t have to get you down! 

Whether it’s the bigger issues like political unrest and global pandemics or everyday challenges like work deadlines, finances, and relationships, it’s common to feel overwhelmed. But with effective stress management, you can break the hold stress and anxiety have on your life. You can be more productive and happier. You can improve your quality of life and sense of well-being.

Karen Richard joins Spiwe Jefferson on this episode of Mindful in 5 to discuss how we can tame stress and anxiety in our personal and professional lives. Karen is the senior vice president and chief human resources officer at Anderson Corporation. She was named one of the Top 100 HR professionals at the 2022 OnCon Icon Awards.

This is a conversation with practical nuggets of wisdom on how to perceive stress and how to deal with its negative effects. Listen in.

Key Topics Discussed

  • The duality of stress – Is all stress bad?
  • How have the last few years looked in terms of dealing with stress?
  • The impact of stress in the work environment
  • How remote work brought us together
  • The five categories of stress
  • What happens when we’re anxious or stressed?
  • Is your phone a source of induced stress?
  •  How to manage stress

 

Links and Resources

Learn more about this week's guest Karen Richard


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11622044 Spiwe Jefferson Buzzsprout-11622044 Fri, 04 Nov 2022 00:00:00 -0500 2515 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #karenrichard #stress #anxiety 3 61 full false Insight - Be Worthy Insight - Be Worthy Related to our conversations with Dorothy-Inez Breazell (aka., the Queen of Shine), our one thought for the week is to encourage you to feel worthy.  Listen in to this short thought and accept the challenge in this week’s invitation. The goal is to help you find your peaceful path so you can operate from a place of greater joy, clarity, and personal power.  

Key Topics Discussed

  • Confronting imposter syndrome
  • How to harness negative thoughts of self-denigration
  • Why a company's brand identity should begin from within to accelerate its value proposition

Links and Resources

Connect with Mindful in 5

Operate from your peaceful path with a year of 5-day 5-minute meditations in the Mindful in 5 book or journal. Or pick it up from most major outlets.
Download your complimentary sample chapters from the Mindful in 5 book.
Rate on Goodreads or Amazon.

Join Us
Subscribe on Apple Podcasts or Spotify or Amazon.
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

LinkedIn: Mindful in 5 Group
Facebook: @mindfulin5
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed. 


More Links and Resources

]]> Related to our conversations with Dorothy-Inez Breazell (aka., the Queen of Shine), our one thought for the week is to encourage you to feel worthy.  Listen in to this short thought and accept the challenge in this week’s invitation. The goal is to help you find your peaceful path so you can operate from a place of greater joy, clarity, and personal power.  

Key Topics Discussed

  • Confronting imposter syndrome
  • How to harness negative thoughts of self-denigration
  • Why a company's brand identity should begin from within to accelerate its value proposition

Links and Resources

Connect with Mindful in 5

Operate from your peaceful path with a year of 5-day 5-minute meditations in the Mindful in 5 book or journal. Or pick it up from most major outlets.
Download your complimentary sample chapters from the Mindful in 5 book.
Rate on Goodreads or Amazon.

Join Us
Subscribe on Apple Podcasts or Spotify or Amazon.
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

LinkedIn: Mindful in 5 Group
Facebook: @mindfulin5
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed. 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11439785 Spiwe Jefferson Buzzsprout-11439785 Fri, 28 Oct 2022 00:00:00 -0500 162 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #imposter #impostersyndrome #worthy #deserving #confidence #confident 3 60 full false Build Confidence Through Self-Care with Dorothy-Inez Build Confidence Through Self-Care with Dorothy-Inez “The most important relationship in your life is the relationship you have with yourself. Because no matter what happens, you will always be with yourself.”
— Diane Von Furstenberg

Making intentional efforts to take care of yourself is essential for your emotional, mental, physical, and spiritual health. Treating yourself with patience, kindness, and compassion can energize, empower, and leave you more confident. 

Understand that you are brilliant work in progress—and you need to make room for yourself out of your busy life for that brilliance to shine brighter! Self-care creates space for you to focus on the things that make you unique. It allows you to recover or discover your worth—ultimately feeding your self-confidence. 

Dorothy-Inez joins us again on Mindful in 5 to discuss how self-care and confidence are intertwined. This is a conversation about stopping to reflect on your well-being and being gentle with yourself as a priority. 

Listen in to learn why and how to practice self-love as part of unlocking your most confident and authentic self. 

Key Topics Discussed

  • How do confidence and self-care intersect
  • Why should you take time off your busy life to practice self-care?
  • What does self-care mean? How do you practically infuse it into your everyday life regardless of your situation?
  • What kind of self-care really matters?
  • What steps can we take to build our confidence from the inside-out?
  • Can you build confidence without the self-care component?

Links and Resources

Connect with Dorothy-Inez


More Links and Resources

]]> “The most important relationship in your life is the relationship you have with yourself. Because no matter what happens, you will always be with yourself.”
— Diane Von Furstenberg

Making intentional efforts to take care of yourself is essential for your emotional, mental, physical, and spiritual health. Treating yourself with patience, kindness, and compassion can energize, empower, and leave you more confident. 

Understand that you are brilliant work in progress—and you need to make room for yourself out of your busy life for that brilliance to shine brighter! Self-care creates space for you to focus on the things that make you unique. It allows you to recover or discover your worth—ultimately feeding your self-confidence. 

Dorothy-Inez joins us again on Mindful in 5 to discuss how self-care and confidence are intertwined. This is a conversation about stopping to reflect on your well-being and being gentle with yourself as a priority. 

Listen in to learn why and how to practice self-love as part of unlocking your most confident and authentic self. 

Key Topics Discussed

  • How do confidence and self-care intersect
  • Why should you take time off your busy life to practice self-care?
  • What does self-care mean? How do you practically infuse it into your everyday life regardless of your situation?
  • What kind of self-care really matters?
  • What steps can we take to build our confidence from the inside-out?
  • Can you build confidence without the self-care component?

Links and Resources

Connect with Dorothy-Inez


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11441839 Spiwe Jefferson Buzzsprout-11441839 Fri, 21 Oct 2022 00:00:00 -0500 1054 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #dorothy-inez #confidence 3 59 full false Insight of the Week Kickoff Insight of the Week Kickoff When you are busy juggling home and family and all the things in between, it’s daunting to think of having to learn one more thing. Not only that, but you may think of mindfulness meditation as this separate thing you have to do and learn and you are already taxed to the max with all the other stuff you might be worried you’re not doing well.

Key Topics Discussed

  • The goal of the Mindful in 5 insight for the week
  • How to integrate it quickly and easily into your life
  • The benefits of taking these bite-size steps to help you feel lighter, softer, and more energized about your work and life

 

Links and Resources

Connect with Mindful in 5

Operate from your peaceful path with a year of 5-day 5-minute meditations in the Mindful in 5 book or journal. Or pick it up from most major outlets.
Download your complimentary sample chapters from the Mindful in 5 book.
Rate on Goodreads or Amazon.

Join Us
Subscribe on Apple Podcasts or Spotify or Amazon.
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

LinkedIn: Mindful in 5 Group
Facebook: @mindfulin5
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed. 


More Links and Resources

]]> When you are busy juggling home and family and all the things in between, it’s daunting to think of having to learn one more thing. Not only that, but you may think of mindfulness meditation as this separate thing you have to do and learn and you are already taxed to the max with all the other stuff you might be worried you’re not doing well.

Key Topics Discussed

  • The goal of the Mindful in 5 insight for the week
  • How to integrate it quickly and easily into your life
  • The benefits of taking these bite-size steps to help you feel lighter, softer, and more energized about your work and life

 

Links and Resources

Connect with Mindful in 5

Operate from your peaceful path with a year of 5-day 5-minute meditations in the Mindful in 5 book or journal. Or pick it up from most major outlets.
Download your complimentary sample chapters from the Mindful in 5 book.
Rate on Goodreads or Amazon.

Join Us
Subscribe on Apple Podcasts or Spotify or Amazon.
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

LinkedIn: Mindful in 5 Group
Facebook: @mindfulin5
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed. 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11439758 Spiwe Jefferson Buzzsprout-11439758 Fri, 14 Oct 2022 00:00:00 -0500 198 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #invitation #wellness 3 58 full false Cultivating Self-Confidence From the Inside Out with Dorothy-Inez Cultivating Self-Confidence From the Inside Out with Dorothy-Inez "People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in, their true beauty is revealed only if there is light from within." 

– Elisabeth Kubler-Ross

Confidence is key to success in any aspect of our lives, from building better relationships to making strides in our careers. But it's easy to feel lost when it comes to mustering self-confidence—as if there is a disconnect between wanting and actually feeling/being confident. So what's the secret to authentic confidence?

According to Dorothy-Inez, my guest in this episode of Mindful in 5, an important part of building confidence is understanding that "Life is happening FOR you, not TO you." You can change your mindset. You can change your path. You can change your life. It's all within your control. It's all within you. You just have to believe in yourself and take courageous action.

Dorothy-Inez Breazell (aka., the Queen of Shine) is a confidence coach, international best-selling author, teacher, speaker, and mentor who's dedicated her life to helping women show up and shine from within. She joins me to discuss how we can cultivate confidence for a happier, more fulfilling, and more successful life. 

Listen in to this candid and empowering conversation on how you can overcome the obstacles that stand between you and your most confident self.  In confidence you can feel more clear, joyful, and abundant as you operate from your peaceful path. 

Key Topics Discussed

  • Dorothy-Inez's backstory and her path to confidence
  • The most significant barrier to confidence and how to overcome it for a more fulfilling life
  • How you are your own worst enemy, but you can also be your own best friend
  • The idea behind the "Christ Confidence Code" and how it can help you 'shine your light'
  • Stepping into your authentic Self – You're here on purpose for a purpose
  • Why a company's brand identity should begin from within to accelerate its value proposition

 

Links and Resources

Connect with Dorothy-Inez


More Links and Resources

]]> "People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in, their true beauty is revealed only if there is light from within." 

– Elisabeth Kubler-Ross

Confidence is key to success in any aspect of our lives, from building better relationships to making strides in our careers. But it's easy to feel lost when it comes to mustering self-confidence—as if there is a disconnect between wanting and actually feeling/being confident. So what's the secret to authentic confidence?

According to Dorothy-Inez, my guest in this episode of Mindful in 5, an important part of building confidence is understanding that "Life is happening FOR you, not TO you." You can change your mindset. You can change your path. You can change your life. It's all within your control. It's all within you. You just have to believe in yourself and take courageous action.

Dorothy-Inez Breazell (aka., the Queen of Shine) is a confidence coach, international best-selling author, teacher, speaker, and mentor who's dedicated her life to helping women show up and shine from within. She joins me to discuss how we can cultivate confidence for a happier, more fulfilling, and more successful life. 

Listen in to this candid and empowering conversation on how you can overcome the obstacles that stand between you and your most confident self.  In confidence you can feel more clear, joyful, and abundant as you operate from your peaceful path. 

Key Topics Discussed

  • Dorothy-Inez's backstory and her path to confidence
  • The most significant barrier to confidence and how to overcome it for a more fulfilling life
  • How you are your own worst enemy, but you can also be your own best friend
  • The idea behind the "Christ Confidence Code" and how it can help you 'shine your light'
  • Stepping into your authentic Self – You're here on purpose for a purpose
  • Why a company's brand identity should begin from within to accelerate its value proposition

 

Links and Resources

Connect with Dorothy-Inez


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11439837 Spiwe Jefferson with Dorothy-Inez Buzzsprout-11439837 Fri, 07 Oct 2022 00:00:00 -0500 1617 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #dorothy-inez #confidence 3 57 full false Season 3 Launch! Season 3 Launch! Working professionals are more stressed than ever. According to a LinkedIn survey, around 1 in 2 workers struggle with stress in the workplace—mainly from workload (70%), shaky confidence (64%), and lacking a sense of purpose (64%). 

With work occupying many of our waking hours, we need to develop healthy coping mechanisms to reduce the impact of workplace stress and improve our quality of life. 

One way to find peace in your work or personal life is by practicing mindfulness meditation. This brings our wandering minds to the present moment—away from the anxieties of the future and stresses of the past. Mindfulness meditation gives us the tools to be calmer, less stressed, and more compassionate with ourselves.

But where do you start? And how can you find time out of your already hectic work schedule to practice mindfulness meditation? This is where Season 3 of the Mindful in 5 Podcast comes in. 

As host Renèe Aikens (Executive Producer of ChristLight Productions) elaborates, season 3 of the Mindful in 5 podcast will focus on supporting busy professionals with mindfulness strategies to help them navigate workplace stress and maintain a healthy work-life balance. 

Subscribe and journey with us to explore how the upcoming episodes can help you get on and operate from your peaceful path.

Mindful in 5: Season 3 – What is Coming?

  • Finding healthy ways of coping with everyday stressors as a busy professional 
  • The science behind mindfulness meditation and how to practically incorporate the strategies into your everyday life.
  • Optimism and how it promotes success and a growth mindset, featuring Brent.
  • How to build confidence from the inside out, featuring Dorothy-Inez.
  • Leveraging empathy at work.
  • Introducing…The Mindful in 5 Invitation of the Week – A new show format designed to invite a mindful thought to nudge you into doing a mindful thing over the following week. And more…


More Links and Resources

]]> Working professionals are more stressed than ever. According to a LinkedIn survey, around 1 in 2 workers struggle with stress in the workplace—mainly from workload (70%), shaky confidence (64%), and lacking a sense of purpose (64%). 

With work occupying many of our waking hours, we need to develop healthy coping mechanisms to reduce the impact of workplace stress and improve our quality of life. 

One way to find peace in your work or personal life is by practicing mindfulness meditation. This brings our wandering minds to the present moment—away from the anxieties of the future and stresses of the past. Mindfulness meditation gives us the tools to be calmer, less stressed, and more compassionate with ourselves.

But where do you start? And how can you find time out of your already hectic work schedule to practice mindfulness meditation? This is where Season 3 of the Mindful in 5 Podcast comes in. 

As host Renèe Aikens (Executive Producer of ChristLight Productions) elaborates, season 3 of the Mindful in 5 podcast will focus on supporting busy professionals with mindfulness strategies to help them navigate workplace stress and maintain a healthy work-life balance. 

Subscribe and journey with us to explore how the upcoming episodes can help you get on and operate from your peaceful path.

Mindful in 5: Season 3 – What is Coming?

  • Finding healthy ways of coping with everyday stressors as a busy professional 
  • The science behind mindfulness meditation and how to practically incorporate the strategies into your everyday life.
  • Optimism and how it promotes success and a growth mindset, featuring Brent.
  • How to build confidence from the inside out, featuring Dorothy-Inez.
  • Leveraging empathy at work.
  • Introducing…The Mindful in 5 Invitation of the Week – A new show format designed to invite a mindful thought to nudge you into doing a mindful thing over the following week. And more…


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11446430 Spiwe Jefferson Buzzsprout-11446430 Wed, 05 Oct 2022 17:00:00 -0500 1648 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #launch #kickoff #season 3 #podcast #busy #work #leadership 3 56 full false Season 2 Closeout Season 2 Closeout As this season comes to a close, we recap the highlights of Mindful in 5 Season 2.  In this episode we discuss:

  • Highlights from the kickoff
  • The guest speakers
  • The Experience Life Magazine collaboration
  • Your participation

Resources
Step up to your peaceful place with a year of 5-day 5-minute meditations in the Mindful in 5 book. Or pick it up from Amazon.
Download your complimentary sample chapters from the Mindful in 5 book.
Rate on Goodreads.

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest.

Join Us
Subscribe on Apple Podcasts or Spotify or Amazon.
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed. 


More Links and Resources

]]> As this season comes to a close, we recap the highlights of Mindful in 5 Season 2.  In this episode we discuss:

  • Highlights from the kickoff
  • The guest speakers
  • The Experience Life Magazine collaboration
  • Your participation

Resources
Step up to your peaceful place with a year of 5-day 5-minute meditations in the Mindful in 5 book. Or pick it up from Amazon.
Download your complimentary sample chapters from the Mindful in 5 book.
Rate on Goodreads.

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest.

Join Us
Subscribe on Apple Podcasts or Spotify or Amazon.
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed. 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/11300435 Spiwe Jefferson Buzzsprout-11300435 Sun, 11 Sep 2022 18:00:00 -0500 484 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson 2 55 full false Mindful in 5 Ecosystem Tour Mindful in 5 Ecosystem Tour Join Spiwe on a quick tour of the Mindful in 5 website to arm you with the best way to leverage the ecosystem to unleash the full power of your mindfulness meditation practice.

Buy signed copies of the Mindful in 5 book
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> Join Spiwe on a quick tour of the Mindful in 5 website to arm you with the best way to leverage the ecosystem to unleash the full power of your mindfulness meditation practice.

Buy signed copies of the Mindful in 5 book
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9620648 Fri, 26 Aug 2022 00:00:00 -0500 361 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #ecosystem 2 54 full false Spiwe's Mindfulness Story Spiwe's Mindfulness Story Spiwe discusses her journey and how mindfulness meditation helped her weather her Dark seasons and sustains her Dawn and Day seasons. Also read the section of your Mindful in 5 book book titled "Why I Wrote This Book. 

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> Spiwe discusses her journey and how mindfulness meditation helped her weather her Dark seasons and sustains her Dawn and Day seasons. Also read the section of your Mindful in 5 book book titled "Why I Wrote This Book. 

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> https://www.buzzsprout.com/1787586/9620628 Spiwe Jefferson Buzzsprout-9620628 Fri, 12 Aug 2022 00:00:00 -0500 321 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #spiwejefferson #howtomeditate #book #spiwejefferson #ecosystem #mindfulnessbenefits #meditationbenefits 2 53 full false Brent's Mindfulness Experience Brent's Mindfulness Experience Book launch co-host, Brent, discusses how mindfulness has sweetened his season of Day. Get inspired! Harness the power of mindfulness meditation to supercharge your own life seasons.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce


More Links and Resources

]]> Book launch co-host, Brent, discusses how mindfulness has sweetened his season of Day. Get inspired! Harness the power of mindfulness meditation to supercharge your own life seasons.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce


More Links and Resources

]]> https://www.buzzsprout.com/1787586/9620638 Spiwe Jefferson Buzzsprout-9620638 Fri, 29 Jul 2022 00:00:00 -0500 420 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #ecosystem #brentbauer #mindfulnessbenefits #meditationbenefits #brentbauer 2 52 full false Face Fear Face Fear The pandemic, war in Ukraine, your kid's learning to drive; so many sources of fear! You don't need to be distracted by anxiety. Face your fears and do something about them. Read the Thrive Global article here.

I'd love your help! Read and post your comment in my Experience Life article here.

Subscribe to Experience Life to learn new Mindful in 5 techniques in the upcoming editions and access great content to empower you to become your healthiest, happiest, most authentic self.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> The pandemic, war in Ukraine, your kid's learning to drive; so many sources of fear! You don't need to be distracted by anxiety. Face your fears and do something about them. Read the Thrive Global article here.

I'd love your help! Read and post your comment in my Experience Life article here.

Subscribe to Experience Life to learn new Mindful in 5 techniques in the upcoming editions and access great content to empower you to become your healthiest, happiest, most authentic self.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> https://www.buzzsprout.com/1787586/10904607 Spiwe Jefferson Buzzsprout-10904607 Fri, 15 Jul 2022 00:00:00 -0500 597 #mindfulin5 #mindfulness #meditation #howtomeditate #spiwejefferson #lifetime #experiencelife #mollytynjala #jamiemartin #bahram #akdradi #fitness #exercise #joy #fear 2 51 full false Find Your Joy Find Your Joy Celebrating our 50th episode, it's summer in the northern hemisphere! I share some of my mindful activity and experience joy. There are so many simple ways to find your joy. Let it come from within and reflect in your surroundings.   

Read and post your comment in my Experience Life article here.

Listen to my interview of Jamie Martin, Experience Life Editor in Chief.

Subscribe to Experience Life to learn new Mindful in 5 techniques in the upcoming editions and access great content to empower you to become your healthiest, happiest, most authentic self.

If not, check out the article here.

Listen to my interview of Jamie Martin, Experience Life Editor in Chief.

Subscribe to Experience Life to learn new Mindful in 5 techniques in the upcoming editions and access great content to empower you to become your healthiest, happiest, most authentic self.

Feeling guilty about taking time for yourself? Read my article in Thrive Global for 5 steps to guilt-free self-care.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> Celebrating our 50th episode, it's summer in the northern hemisphere! I share some of my mindful activity and experience joy. There are so many simple ways to find your joy. Let it come from within and reflect in your surroundings.   

Read and post your comment in my Experience Life article here.

Listen to my interview of Jamie Martin, Experience Life Editor in Chief.

Subscribe to Experience Life to learn new Mindful in 5 techniques in the upcoming editions and access great content to empower you to become your healthiest, happiest, most authentic self.

If not, check out the article here.

Listen to my interview of Jamie Martin, Experience Life Editor in Chief.

Subscribe to Experience Life to learn new Mindful in 5 techniques in the upcoming editions and access great content to empower you to become your healthiest, happiest, most authentic self.

Feeling guilty about taking time for yourself? Read my article in Thrive Global for 5 steps to guilt-free self-care.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> https://www.buzzsprout.com/1787586/10904040 Spiwe Jefferson Buzzsprout-10904040 Mon, 04 Jul 2022 17:00:00 -0500 417 #mindfulin5 #mindfulness #meditation #howtomeditate #spiwejefferson #lifetime #experiencelife #mollytynjala #jamiemartin #bahram #akdradi #fitness #exercise #joy 2 50 full false Announcing Collaboration with Life Time! Announcing Collaboration with Life Time! If you are one of the millions of members of #LifeTime Healthy Way of Life who receive the #ExperienceLife magazine, check out pages 20-21 of your July / August edition for an introduction to Mindful in 5 in my interview with Assistant Editor #MollyTynjala. 

If not, check out the article here.

Listen to my interview of Jamie Martin, Experience Life Editor in Chief.

Subscribe to Experience Life to learn new Mindful in 5 techniques in the upcoming editions and access great content to empower you to become your healthiest, happiest, most authentic self.

Feeling guilty about taking time for yourself? Read my article in Thrive Global for 5 steps to guilt-free self-care.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> If you are one of the millions of members of #LifeTime Healthy Way of Life who receive the #ExperienceLife magazine, check out pages 20-21 of your July / August edition for an introduction to Mindful in 5 in my interview with Assistant Editor #MollyTynjala. 

If not, check out the article here.

Listen to my interview of Jamie Martin, Experience Life Editor in Chief.

Subscribe to Experience Life to learn new Mindful in 5 techniques in the upcoming editions and access great content to empower you to become your healthiest, happiest, most authentic self.

Feeling guilty about taking time for yourself? Read my article in Thrive Global for 5 steps to guilt-free self-care.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> https://www.buzzsprout.com/1787586/10858627 Spiwe Jefferson Buzzsprout-10858627 Sun, 26 Jun 2022 18:00:00 -0500 416 #mindfulin5 #mindfulness #meditation #howtomeditate #spiwejefferson #lifetime #experiencelife #mollytynjala #jamiemartin #bahram #akdradi #fitness #exercise 2 49 full false Go Deep with Carissa Andrews Go Deep with Carissa Andrews Rampage
Reiki
Amanda Frances
Abraham Hicks
Oprah & Deepak's 21 Day Challenge

Carissa takes us deep into her mindfulness meditation world in Part II with my riveting and insightful guest.

Inform your own practice after you get the tea from this amazing international best-selling and award-winning genre-bending author, Carissa Andrews.

Connect with Carissa
Listen to Carissa's podcast episode when she interviewed Spiwe

Visit Carissa's Website
Carissa's Author Revolution Website
Carissa's Author Revolution Website
Carissa's Facebook Page
Instagram: @carissa_andrews_mn
Twitter: @CarissaAndrews

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Rampage
Reiki
Amanda Frances
Abraham Hicks
Oprah & Deepak's 21 Day Challenge

Carissa takes us deep into her mindfulness meditation world in Part II with my riveting and insightful guest.

Inform your own practice after you get the tea from this amazing international best-selling and award-winning genre-bending author, Carissa Andrews.

Connect with Carissa
Listen to Carissa's podcast episode when she interviewed Spiwe

Visit Carissa's Website
Carissa's Author Revolution Website
Carissa's Author Revolution Website
Carissa's Facebook Page
Instagram: @carissa_andrews_mn
Twitter: @CarissaAndrews

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/10662857 Spiwe Jefferson Buzzsprout-10662857 Sun, 22 May 2022 18:00:00 -0500 992 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #ecosystem #guidedmeditation #author #authorsofinstagram #books #carissa #carissaandrews #spiwejefferson #mindset #corporatewellness #wellness 2 48 full false Why Mindset Matters - Carissa Andrews Why Mindset Matters - Carissa Andrews In Part I of my interview, learn about this amazing international best-selling and award-winning genre-bending author, Carissa Andrews. Learn about her books, her business, and why mindset matters in her work so you can apply to your work.

Connect with Carissa
Listen to Carissa's podcast episode when she interviewed Spiwe

Visit Carissa's Website
Carissa's Author Revolution Website
Carissa's Facebook Page
Instagram: @carissa_andrews_mn
Twitter: @CarissaAndrews

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> In Part I of my interview, learn about this amazing international best-selling and award-winning genre-bending author, Carissa Andrews. Learn about her books, her business, and why mindset matters in her work so you can apply to your work.

Connect with Carissa
Listen to Carissa's podcast episode when she interviewed Spiwe

Visit Carissa's Website
Carissa's Author Revolution Website
Carissa's Facebook Page
Instagram: @carissa_andrews_mn
Twitter: @CarissaAndrews

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/10581512 Spiwe Jefferson Buzzsprout-10581512 Sun, 08 May 2022 18:00:00 -0500 935 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #ecosystem #guidedmeditation #author #authorsofinstagram #books #carissa #carissaandrews #spiwejefferson #mindset #corporatewellness #wellness 2 47 full false Overcome Overwhelm with Dr. Scheele Overcome Overwhelm with Dr. Scheele In the last installment of our conversation with Dr. Scheele, learn a simple but powerful mindfulness technique to overcome overwhelm and take the Three Brain Circuits Quiz. 

Connect with Dr. Scheele 

Website: https://ScheeleLearning.com 

Take the 5-day laser focus challenge: https://scheelelearning.com/experience/five-day-laser-focus-challenge/

Learn how to read faster: https://www.PhotoReading.com 

Take 3 Brain Circuits Quiz https://www.quiz.3braincircuits.com/sf/f6c88689 

Instagram: https://www.instagram.com/paulscheelephd 

Facebook: https://www.facebook.com/ScheeleLearningSystems/ 

LinkedIn: https://www.linkedin.com/in/paulscheelephd/ 

Twitter: @PaulScheele

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> In the last installment of our conversation with Dr. Scheele, learn a simple but powerful mindfulness technique to overcome overwhelm and take the Three Brain Circuits Quiz. 

Connect with Dr. Scheele 

Website: https://ScheeleLearning.com 

Take the 5-day laser focus challenge: https://scheelelearning.com/experience/five-day-laser-focus-challenge/

Learn how to read faster: https://www.PhotoReading.com 

Take 3 Brain Circuits Quiz https://www.quiz.3braincircuits.com/sf/f6c88689 

Instagram: https://www.instagram.com/paulscheelephd 

Facebook: https://www.facebook.com/ScheeleLearningSystems/ 

LinkedIn: https://www.linkedin.com/in/paulscheelephd/ 

Twitter: @PaulScheele

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/10451661 Spiwe Jefferson Buzzsprout-10451661 Fri, 29 Apr 2022 00:00:00 -0500 852 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #ecosystem #guidedmeditation #author #authorsofinstagram #books #scheele #paulscheele #spiwejefferson #mindset #corporatewellness #wellness 2 46 full false Your Guardians and Your Breath With Dr. Scheele Your Guardians and Your Breath With Dr. Scheele In Part II of our conversation with Dr. Scheele, we explore your three built-in guardians and their true purpose, and why connecting to your breath is so powerful in meditation.

Connect with Dr. Scheele

Website: https://ScheeleLearning.com 

Take the 5-day laser focus challenge: https://scheelelearning.com/experience/five-day-laser-focus-challenge/

Learn how to read faster: https://www.PhotoReading.com 

Take 3 Brain Circuits Quiz https://www.quiz.3braincircuits.com/sf/f6c88689 

Instagram: https://www.instagram.com/paulscheelephd 

Facebook: https://www.facebook.com/ScheeleLearningSystems/ 

LinkedIn: https://www.linkedin.com/in/paulscheelephd/ 

Twitter: @PaulScheele

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> In Part II of our conversation with Dr. Scheele, we explore your three built-in guardians and their true purpose, and why connecting to your breath is so powerful in meditation.

Connect with Dr. Scheele

Website: https://ScheeleLearning.com 

Take the 5-day laser focus challenge: https://scheelelearning.com/experience/five-day-laser-focus-challenge/

Learn how to read faster: https://www.PhotoReading.com 

Take 3 Brain Circuits Quiz https://www.quiz.3braincircuits.com/sf/f6c88689 

Instagram: https://www.instagram.com/paulscheelephd 

Facebook: https://www.facebook.com/ScheeleLearningSystems/ 

LinkedIn: https://www.linkedin.com/in/paulscheelephd/ 

Twitter: @PaulScheele

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/10451636 Spiwe Jefferson Buzzsprout-10451636 Fri, 22 Apr 2022 00:00:00 -0500 1059 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #ecosystem #guidedmeditation #author #authorsofinstagram #books #scheele #paulscheele #spiwejefferson #mindset #corporatewellness #wellness 2 45 full false Lead Your Mind to Brilliant Results With Dr. Paul Scheele Lead Your Mind to Brilliant Results With Dr. Paul Scheele Did you know that you have inherent genius capacity? Did you also know that you have three built-in success blockers you need to address to become successful? Tune in to part 1 of my conversation with Dr. Paul Scheele and reclaim your genius. 

Connect with Dr. Scheele

Website: https://ScheeleLearning.com 

Take the 5-day laser focus challenge: https://scheelelearning.com/experience/five-day-laser-focus-challenge/

Learn how to read faster: https://www.PhotoReading.com 

Take 3 Brain Circuits Quiz https://www.quiz.3braincircuits.com/sf/f6c88689 

Instagram: https://www.instagram.com/paulscheelephd 

Facebook: https://www.facebook.com/ScheeleLearningSystems/ 

LinkedIn: https://www.linkedin.com/in/paulscheelephd/ 

Twitter: @PaulScheele

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Did you know that you have inherent genius capacity? Did you also know that you have three built-in success blockers you need to address to become successful? Tune in to part 1 of my conversation with Dr. Paul Scheele and reclaim your genius. 

Connect with Dr. Scheele

Website: https://ScheeleLearning.com 

Take the 5-day laser focus challenge: https://scheelelearning.com/experience/five-day-laser-focus-challenge/

Learn how to read faster: https://www.PhotoReading.com 

Take 3 Brain Circuits Quiz https://www.quiz.3braincircuits.com/sf/f6c88689 

Instagram: https://www.instagram.com/paulscheelephd 

Facebook: https://www.facebook.com/ScheeleLearningSystems/ 

LinkedIn: https://www.linkedin.com/in/paulscheelephd/ 

Twitter: @PaulScheele

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/10284540 Spiwe Jefferson Buzzsprout-10451593 Sun, 17 Apr 2022 01:00:00 -0500 1320 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #ecosystem #guidedmeditation #author #authorsofinstagram #books #scheele #paulscheele #spiwejefferson #mindset #corporatewellness #wellness 2 43 full false When to Meditate When to Meditate
Are you a morning bird or a night owl? Regardless of your circadian rhythms, there is a best time to meditate. But what's most important is establishing a consistent daily practice. Get the tea in this quick episode.

Check out Practice Chapter 1, of your Mindful in 5 book for more guidance

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]>
Are you a morning bird or a night owl? Regardless of your circadian rhythms, there is a best time to meditate. But what's most important is establishing a consistent daily practice. Get the tea in this quick episode.

Check out Practice Chapter 1, of your Mindful in 5 book for more guidance

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/9620608 Spiwe Jefferson Buzzsprout-9620608 Sun, 27 Mar 2022 10:00:00 -0500 288 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #whentomeditate #book #spiwejefferson #ecosystem #authorsofinstagram #spiwejefferson 2 44 full false Mindfulness v. Meditation Mindfulness v. Meditation On your mindfulness meditation journey, it's helpful to have a definition of these two terms. While they are sometimes used interchangeably, the Mindful in 5 approach combines the power of both to bolster your practice.
 
Related Episodes & Articles
Mindfulness Myth: I Don't Have Time
Practice Guided Meditation
Your Ecosystem

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> On your mindfulness meditation journey, it's helpful to have a definition of these two terms. While they are sometimes used interchangeably, the Mindful in 5 approach combines the power of both to bolster your practice.
 
Related Episodes & Articles
Mindfulness Myth: I Don't Have Time
Practice Guided Meditation
Your Ecosystem

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> https://www.buzzsprout.com/1787586/10284540 Spiwe Jefferson Buzzsprout-10284540 Sun, 20 Mar 2022 17:00:00 -0500 312 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #ecosystem #guidedmeditation #author #authorsofinstagram #books 2 42 full false 5 More Jedi Mind Tricks for Your Workout 5 More Jedi Mind Tricks for Your Workout If your workout resolutions are flagging, here are 5 more tricks on your body and mind to increase the odds of staying on track with your physical fitness goals.

Related Episodes & Articles

The First 5 Jedi Mind Tricks to Boost Your Workout

Jedi Mind Trick #2: Ditch Your Diet   

Jedi Mind Trick #3: Ditch Your Resolutions 

How to Create an Optimal Workout Playlist

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> If your workout resolutions are flagging, here are 5 more tricks on your body and mind to increase the odds of staying on track with your physical fitness goals.

Related Episodes & Articles

The First 5 Jedi Mind Tricks to Boost Your Workout

Jedi Mind Trick #2: Ditch Your Diet   

Jedi Mind Trick #3: Ditch Your Resolutions 

How to Create an Optimal Workout Playlist

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> https://www.buzzsprout.com/1787586/10200879 Spiwe Jefferson Buzzsprout-10200879 Sun, 06 Mar 2022 22:00:00 -0600 769 #mindfulin5​​​​ #mindfulness​​​​ #mindful​​​​ #newyear #resolutions #weightloss #stopsmoking #adaptable​​ #change​​ #howtomeditate​​ #meditation​​ #selfimprovement #guidedmeditation​​ #workout #jedimindtrick #jedi #author #books #authorsofinstagram #books 2 41 full false 5 Jedi Mind Tricks to Boost Your Workout 5 Jedi Mind Tricks to Boost Your Workout If your workout resolutions are flagging, play these 5 tricks on your body and mind to increase the odds of staying on track with your physical fitness goals.

Related Episodes & Articles

Jedi Mind Trick #2: Ditch Your Diet   

 Jedi Mind Trick #3: Ditch Your Resolutions 

 How to Create an Optimal Workout Playlist 

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> If your workout resolutions are flagging, play these 5 tricks on your body and mind to increase the odds of staying on track with your physical fitness goals.

Related Episodes & Articles

Jedi Mind Trick #2: Ditch Your Diet   

 Jedi Mind Trick #3: Ditch Your Resolutions 

 How to Create an Optimal Workout Playlist 

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce  


More Links and Resources

]]> https://www.buzzsprout.com/1787586/10155356 Spiwe Jefferson Buzzsprout-10155356 Sun, 27 Feb 2022 21:00:00 -0600 392 #mindfulin5​​​​ #mindfulness​​​​ #mindful​​​​ #newyear #resolutions #weightloss #stopsmoking #adaptable​​ #change​​ #howtomeditate​​ #meditation​​ #selfimprovement #guidedmeditation​​ #workout #jedimindtrick #jedi 2 40 full false Celebrating Presidents Day With Mindful Leadership Celebrating Presidents Day With Mindful Leadership Happy Presidents Day! With all the challenges the world faces today, we see more than ever the importance of solid leadership. To celebrate this holiday, we revisit the concept of mindful leadership and how you can rise to the next level in this important competency.  

This week's recommended chapter: Dawn Chapter 13, "Stay Focused"

Excerpt: Brianna was excited. The next day she would give a keynote address for her favorite foundation in front of 1,000 people. But she faced obstacles. Use her example to see past the challenges that might hold you back.    

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Happy Presidents Day! With all the challenges the world faces today, we see more than ever the importance of solid leadership. To celebrate this holiday, we revisit the concept of mindful leadership and how you can rise to the next level in this important competency.  

This week's recommended chapter: Dawn Chapter 13, "Stay Focused"

Excerpt: Brianna was excited. The next day she would give a keynote address for her favorite foundation in front of 1,000 people. But she faced obstacles. Use her example to see past the challenges that might hold you back.    

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> https://pdcn.co/e/www.buzzsprout.com/1787586/10113790-celebrating-presidents-day-with-mindful-leadership.mp3?download=true Spiwe Jefferson Buzzsprout-10113790 Mon, 21 Feb 2022 04:00:00 -0600 1157 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #leadership #leadershipskills #mindfulleader 2 39 full false 10 Valentine's Day Ideas 10 Valentine's Day Ideas Happy Valentine's Day! Explore 10 ideas to infuse mindfulness into your love celebrations.

Join this 5-minute guided meditation with Spiwe and learn how to set your intentions at the beginning of your day, your year, or before any meeting or crucial conversation.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Happy Valentine's Day! Explore 10 ideas to infuse mindfulness into your love celebrations.

Join this 5-minute guided meditation with Spiwe and learn how to set your intentions at the beginning of your day, your year, or before any meeting or crucial conversation.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-10069355 Sun, 13 Feb 2022 22:00:00 -0600 531 #mindfulin5​​​​ #mindfulness​​​​#mindful​​​​#resilience​​​#mindfulresilience​​​​​ #adaptable​​ #change​​#howtomeditate​​ #meditation​​ #guidedmeditation​​ #self-love #self-care #love #valentinesday 2 38 full false Celebrating Black History Month with Self-Love Celebrating Black History Month with Self-Love What does mindful self-love look like? Take a moment for healthy self-love as part of your total commitment to self-care.

Join this 5-minute guided meditation with Spiwe and learn how to set your intentions at the beginning of your day, your year, or before any meeting or crucial conversation.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> What does mindful self-love look like? Take a moment for healthy self-love as part of your total commitment to self-care.

Join this 5-minute guided meditation with Spiwe and learn how to set your intentions at the beginning of your day, your year, or before any meeting or crucial conversation.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> https://www.buzzsprout.com/1787586/10009907 Spiwe Jefferson Buzzsprout-10009907 Thu, 03 Feb 2022 22:00:00 -0600 493 #mindfulin5​​​​ #mindfulness​​​​#mindful​​​​#resilience​​​#mindfulresilience​​​​​ #adaptable​​ #change​​#howtomeditate​​ #meditation​​ #guidedmeditation​​ #self-love #self-care #equality #equalrights #equity #blackhistorymonth 2 37 full false Practice Guided Meditation Practice Guided Meditation Join this 5-minute guided meditation with Spiwe and learn how to set your intentions at the beginning of your day, your year, or before any meeting or crucial conversation.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Join this 5-minute guided meditation with Spiwe and learn how to set your intentions at the beginning of your day, your year, or before any meeting or crucial conversation.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9620585 Fri, 28 Jan 2022 10:00:00 -0600 641 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #ecosystem #guidedmeditation 2 36 full false Jedi Mind Trick #2: Ditch Your Diet! Jedi Mind Trick #2: Ditch Your Diet! Crash dieting most often leads to frustration. Dieting just because it's the beginning of the year so you can hit that number on the scale is not sustainable. So ditch your diet and try this instead.

Is Weight Loss Really 80 Percent Diet and 20 Percent Exercise? Learn more from Women's Health

Boost Your Mindfulness Practice
Watch the PodVideo version

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro audio by James Pierce www.discoverthevoice.com


More Links and Resources

]]> Crash dieting most often leads to frustration. Dieting just because it's the beginning of the year so you can hit that number on the scale is not sustainable. So ditch your diet and try this instead.

Is Weight Loss Really 80 Percent Diet and 20 Percent Exercise? Learn more from Women's Health

Boost Your Mindfulness Practice
Watch the PodVideo version

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro audio by James Pierce www.discoverthevoice.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9854215 Fri, 21 Jan 2022 00:00:00 -0600 709 #mindfulin5​​​​ #mindfulness​​​​ #mindful​​​​ #newyear #resolutions #weightloss #stopsmoking #adaptable​​ #change​​ #howtomeditate​​ #meditation​​ #selfimprovement #guidedmeditation​​ 2 35 full false What MLK Taught Us About Mindfulness What MLK Taught Us About Mindfulness Long before it was a mainstream concept, Rev. Dr. Martin Luther King Jr. deeply understood the central tenets of mindfulness. The example we explore in this episode is how he embraced the ideal of being centered in oneself and not allowing externalities or hatred spewed by other people - to taint how we see ourselves, or provoke us to wrong action.

Let us remember his example and do our own part to build a better world by being mindful in how we show up in it.

MLK's 6 Principles of Nonviolence

Boost Your Mindfulness Practice
Watch the VideoPod version

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro audio by James Pierce www.discoverthevoice.com


More Links and Resources

]]> Long before it was a mainstream concept, Rev. Dr. Martin Luther King Jr. deeply understood the central tenets of mindfulness. The example we explore in this episode is how he embraced the ideal of being centered in oneself and not allowing externalities or hatred spewed by other people - to taint how we see ourselves, or provoke us to wrong action.

Let us remember his example and do our own part to build a better world by being mindful in how we show up in it.

MLK's 6 Principles of Nonviolence

Boost Your Mindfulness Practice
Watch the VideoPod version

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro audio by James Pierce www.discoverthevoice.com


More Links and Resources

]]> https://www.buzzsprout.com/1787586/9895068 Spiwe Jefferson Buzzsprout-9895068 Sun, 16 Jan 2022 12:00:00 -0600 337 #mindfulin5,​​​​ #mindfulness​​​​, #mindful​​​​, #resilience​​​, #mindfulresilience,​​​​​ #adaptable,​​ #change​​, #howtomeditate,​​ #meditation,​​ #guidedmeditation,​​ #mlk, #justice, #equality, #equalrights, #equity, #martinlutherking 2 34 full false Get the Most for Your Mindfulness Journey Get the Most for Your Mindfulness Journey It's a new year and a time when people are looking for new tools to help transform for the better. Tame fear and anxiety with consistent use and commitment to your mindfulness meditation practice. In this episode, Renee and Spiwe discuss how you can get the most benefit from your Mindful in 5 book.

Boost Your Mindfulness Practice
Watch the VideoPod version

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro audio by James Pierce www.discoverthevoice.com


More Links and Resources

]]> It's a new year and a time when people are looking for new tools to help transform for the better. Tame fear and anxiety with consistent use and commitment to your mindfulness meditation practice. In this episode, Renee and Spiwe discuss how you can get the most benefit from your Mindful in 5 book.

Boost Your Mindfulness Practice
Watch the VideoPod version

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro audio by James Pierce www.discoverthevoice.com


More Links and Resources

]]> https://www.buzzsprout.com/1787586/9620575 Spiwe Jefferson Buzzsprout-9620575 Fri, 07 Jan 2022 04:00:00 -0600 690 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #meditation book #ecosystem 2 33 full false Jedi Mind Trick #1: Ditch Your Resolutions! Jedi Mind Trick #1: Ditch Your Resolutions! Happy New Year! 'Tis the season of reflection and resolutions. Statistics show that 50% of people make resolutions each year but only 19% stick to them. If you're one of the masses who abandon their resolutions by January 31, try this Mindful in 5 Jedi Mind Trick.

For Your Reference 


Boost Your Mindfulness Practice
Watch the PodVideo version

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro audio by James Pierce www.discoverthevoice.com


More Links and Resources

]]> Happy New Year! 'Tis the season of reflection and resolutions. Statistics show that 50% of people make resolutions each year but only 19% stick to them. If you're one of the masses who abandon their resolutions by January 31, try this Mindful in 5 Jedi Mind Trick.

For Your Reference 


Boost Your Mindfulness Practice
Watch the PodVideo version

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro audio by James Pierce www.discoverthevoice.com


More Links and Resources

]]> https://www.buzzsprout.com/1787586/9821763 Spiwe Jefferson Buzzsprout-9821763 Mon, 03 Jan 2022 00:00:00 -0600 574 #mindfulin5​​​​ #mindfulness​​​​ #mindful​​​​ #newyear #resolutions #weightloss #stopsmoking #adaptable​​ #change​​ #howtomeditate​​ #meditation​​ #selfimprovement #guidedmeditation​​ 1 32 full false Holiday Coping Strategy: Manage Relationship Access Holiday Coping Strategy: Manage Relationship Access Discover relationship access, why it matters, and how you can proactively manage it to protect your heart and stabilize your emotional equilibrium - especially if you're facing stressful relationships over the holidays.

See page Day, Chapter 8, p. 147 of the book for a quick primer on mindful friendships.

Super charge your mindfulness journey with signed copies of the Mindful in 5 book

Unsigned copies available on Amazon.

Hear It
Get weekly strategies and tools on your favorite podcast platform on on the podcast section of the website.

Get It
Download your complimentary sample chapters from the Mindful in 5 book.

Rate It
Rate us on Trustpilot (enter "Mindful in 5" in the query box).

Take Control of Your Life
Download our simple but powerful 5-step checklist to jumpstart your 5-minute meditations.

Facebook: @mindfulin5
Instagram: @mindfulin5
YouTube: @mindfulin5

Website
www.mindfulin5.com or
www.spiwejefferson.com
#mindfulin5​​​​ #mindfulness​​​​ #mindful​​​​ #resilience​​​ #mindfulresilience​​​ #mindfuleating​​ #adaptable​​ #change​​ #howtomeditate​​ #meditation​​ #guidedmeditation​​

The information shared in this video is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro audio by James Pierce www.discoverthevoice.com


More Links and Resources

]]> Discover relationship access, why it matters, and how you can proactively manage it to protect your heart and stabilize your emotional equilibrium - especially if you're facing stressful relationships over the holidays.

See page Day, Chapter 8, p. 147 of the book for a quick primer on mindful friendships.

Super charge your mindfulness journey with signed copies of the Mindful in 5 book

Unsigned copies available on Amazon.

Hear It
Get weekly strategies and tools on your favorite podcast platform on on the podcast section of the website.

Get It
Download your complimentary sample chapters from the Mindful in 5 book.

Rate It
Rate us on Trustpilot (enter "Mindful in 5" in the query box).

Take Control of Your Life
Download our simple but powerful 5-step checklist to jumpstart your 5-minute meditations.

Facebook: @mindfulin5
Instagram: @mindfulin5
YouTube: @mindfulin5

Website
www.mindfulin5.com or
www.spiwejefferson.com
#mindfulin5​​​​ #mindfulness​​​​ #mindful​​​​ #resilience​​​ #mindfulresilience​​​ #mindfuleating​​ #adaptable​​ #change​​ #howtomeditate​​ #meditation​​ #guidedmeditation​​

The information shared in this video is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro audio by James Pierce www.discoverthevoice.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9708718 Sun, 12 Dec 2021 20:00:00 -0600 607 #mindfulin5 #mindfulness #relationships #successfulrelationships #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #hug #selfcare #selfhug 2 29 full false Your Holiday Coping Tool: Mindful Hug Your Holiday Coping Tool: Mindful Hug Last year many of us were sheltering in place. This year, if you're out of practice and stressed about being around family, try this coping tool whenever you feel overwhelmed.

Watch the VideoPod version
See page 25 in the Practice section of the book for an example of how to use the Mindful Hug

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Last year many of us were sheltering in place. This year, if you're out of practice and stressed about being around family, try this coping tool whenever you feel overwhelmed.

Watch the VideoPod version
See page 25 in the Practice section of the book for an example of how to use the Mindful Hug

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9662042 Sat, 04 Dec 2021 13:00:00 -0600 670 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #hug #selfcare #selfhug 2 30 full false Your Ecosystem Your Ecosystem Book launch host, Renee, and Spiwe discuss the Mindful in 5 ecosystem and how it's designed to help you supercharge your mindfulness meditation journey.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Book launch host, Renee, and Spiwe discuss the Mindful in 5 ecosystem and how it's designed to help you supercharge your mindfulness meditation journey.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9620481 Sat, 27 Nov 2021 10:00:00 -0600 319 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #ecosystem 2 29 full false Experience Life with Jamie Martin Experience Life with Jamie Martin Jamie Martin is Editor in Chief of Experience Life, the award-winning health and fitness magazine published by Life Time – Healthy Way of Life. Find out how you can join Experience Life's 3.1 million readers to live your healthiest, happiest, and most authentic life.

Related Links
Watch the PodVideo version
More About Jamie Martin
Experience Life Magazine
Life Time Talks Podcast

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Jamie Martin is Editor in Chief of Experience Life, the award-winning health and fitness magazine published by Life Time – Healthy Way of Life. Find out how you can join Experience Life's 3.1 million readers to live your healthiest, happiest, and most authentic life.

Related Links
Watch the PodVideo version
More About Jamie Martin
Experience Life Magazine
Life Time Talks Podcast

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Spiwe Jefferson with @JamieMartin Buzzsprout-9583402 Sat, 20 Nov 2021 13:00:00 -0600 1579 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #experiencelife #jamiemartin #lifetime #lifetimefitness 2 28 full false Season 2: What's New in Season 2? Season 2: What's New in Season 2? Find out what's new as we celebrate the launch of the book, which is central to all the tools in the Mindful in 5 ecosystem. Get an overview of what you can expect now that the book and all the other tools are here.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Find out what's new as we celebrate the launch of the book, which is central to all the tools in the Mindful in 5 ecosystem. Get an overview of what you can expect now that the book and all the other tools are here.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Intro and Outro by James Pierce www.discoverthevoice.com 


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9548932 Sun, 14 Nov 2021 21:00:00 -0600 539 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #brentbauer #reneeaikens #eatinginthereal #jamiemartin #lifetime #lifetimefitness 2 27 full false Season 2 Sneak Peek Season 2 Sneak Peek What's new in Season 2?

Get a sneak peek for how the Mindful in 5 ecosystem is coming into sharper focus to help you harness the power of mindfulness meditation to live and work to your highest and best purpose each day.

You're invited to the Mindful in 5 Book Launch!
When: Saturday November 13, 2021
What Time: 10:00 - 11:00 a.m. CST
Where: Online via Zoom
RSVP: Register Here or email  info@spiwejefferson.com for a link to the launch.

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> What's new in Season 2?

Get a sneak peek for how the Mindful in 5 ecosystem is coming into sharper focus to help you harness the power of mindfulness meditation to live and work to your highest and best purpose each day.

You're invited to the Mindful in 5 Book Launch!
When: Saturday November 13, 2021
What Time: 10:00 - 11:00 a.m. CST
Where: Online via Zoom
RSVP: Register Here or email  info@spiwejefferson.com for a link to the launch.

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9509323 Sun, 07 Nov 2021 21:00:00 -0600 546 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #scotwallace #miquel #lesliedavisniemoeller #tjjefferson 1 26 full false What Did I Miss? What Did I Miss? I bet you missed some episodes of Season 1 of this podcast. But that's okay. Travel through this quick recap for highlights from our guest episodes as our visitors shared their wisdom on what it looked like to journey through their seasons of Dark, Dawn, and Day.  Be inspired to apply their learnings to your own life.
 
You're invited to the Mindful in 5 Book Launch!
When: Saturday November 13, 2021
What Time: 10:00 - 11:00 a.m. CST
Where: Online via Zoom
RSVP: Register Here or email  info@spiwejefferson.com for a link to the launch

Season 1 Highlights (Organized by seasons that correspond with the book)

Dark: TJ on Surviving Calamity

Dark: Jordana Green – Weathering the Season of Dark

Dark / Dawn: Be Present Everyday With Leslie

Dawn: Return to Office With Brent

Dawn: 6 Coping Mechanisms With Scott

Day: Staying Upbeat With Miquel

Day: Renee on Mindful Leadership

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @mindfulin5
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.
Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> I bet you missed some episodes of Season 1 of this podcast. But that's okay. Travel through this quick recap for highlights from our guest episodes as our visitors shared their wisdom on what it looked like to journey through their seasons of Dark, Dawn, and Day.  Be inspired to apply their learnings to your own life.
 
You're invited to the Mindful in 5 Book Launch!
When: Saturday November 13, 2021
What Time: 10:00 - 11:00 a.m. CST
Where: Online via Zoom
RSVP: Register Here or email  info@spiwejefferson.com for a link to the launch

Season 1 Highlights (Organized by seasons that correspond with the book)

Dark: TJ on Surviving Calamity

Dark: Jordana Green – Weathering the Season of Dark

Dark / Dawn: Be Present Everyday With Leslie

Dawn: Return to Office With Brent

Dawn: 6 Coping Mechanisms With Scott

Day: Staying Upbeat With Miquel

Day: Renee on Mindful Leadership

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @mindfulin5
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.
Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9466505 Sun, 31 Oct 2021 18:00:00 -0500 549 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #scotwallace #miquel #lesliedavisniemoeller #tjjefferson 1 25 full false Manage Your Personal Brand Manage Your Personal Brand Quick, think of your favorite brands.  What do you love about them? The best brands are are intentionally cultivated and pursued. Whether or not you approach your life purposefully, as long as there’s breath in your body your brand will unfold. It will either define you or you can define it.

Related Episodes
Myth #3 - Mindfulness Will Make Life Easier
Staying Upbeat with Miquel
6 Coping Mechanisms With Scott

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Quick, think of your favorite brands.  What do you love about them? The best brands are are intentionally cultivated and pursued. Whether or not you approach your life purposefully, as long as there’s breath in your body your brand will unfold. It will either define you or you can define it.

Related Episodes
Myth #3 - Mindfulness Will Make Life Easier
Staying Upbeat with Miquel
6 Coping Mechanisms With Scott

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9345578 Fri, 22 Oct 2021 00:00:00 -0500 514 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson 1 24 full false Jordana Green – Weathering the Season of Dark Jordana Green – Weathering the Season of Dark It's one thing to reflect on your Dark season after it's over. It takes real courage to talk about it while you're in the midst of it. Be inspired by career broadcast personality and co-host of the Paul and Jordana Show, Jordana Green, as she talks about her current battle with leukemia.

Follow Paul and Jordana Show Podcast
Follow The Paul and Jordana Show on Facebook
Learn more about Jordana’s story on CaringBridge
Follow Jordana on Instagram

Related Episodes
The Worst Prison
TJ on Surviving Calamity
Staying Upbeat with Miquel
6 Coping Mechanisms With Scott
5 Steps to Tame Fear

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> It's one thing to reflect on your Dark season after it's over. It takes real courage to talk about it while you're in the midst of it. Be inspired by career broadcast personality and co-host of the Paul and Jordana Show, Jordana Green, as she talks about her current battle with leukemia.

Follow Paul and Jordana Show Podcast
Follow The Paul and Jordana Show on Facebook
Learn more about Jordana’s story on CaringBridge
Follow Jordana on Instagram

Related Episodes
The Worst Prison
TJ on Surviving Calamity
Staying Upbeat with Miquel
6 Coping Mechanisms With Scott
5 Steps to Tame Fear

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9372450 Thu, 14 Oct 2021 22:00:00 -0500 1832 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #jordanagreen #jordanaverde #paulandjordana #leukemia #cancer #fightcancer #disease #chronicdisease #sickness #stopcancer 1 23 full false You're Getting On My Nerves! You're Getting On My Nerves! If you live with someone who gets on your nerves with their aggravating habits, this show is for you. If you’re dying a slow death by 1000 tiny cuts of irritation at the hands of your beloved, try this Mindful in 5 technique.

Get the 5-minute guided meditation video to practice the AIDAS technique and fight for peace in your household.

Download your complimentary sample chapters from the Mindful in 5 book. Then rate your overall experience with the chapters and podcast on www.trustpilot.com (enter "Mindful in 5" in the query box).

Related Episodes
Myth #3 - Mindfulness Will Make Life Easier
Staying Upbeat with Miquel
6 Coping Mechanisms With Scott

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> If you live with someone who gets on your nerves with their aggravating habits, this show is for you. If you’re dying a slow death by 1000 tiny cuts of irritation at the hands of your beloved, try this Mindful in 5 technique.

Get the 5-minute guided meditation video to practice the AIDAS technique and fight for peace in your household.

Download your complimentary sample chapters from the Mindful in 5 book. Then rate your overall experience with the chapters and podcast on www.trustpilot.com (enter "Mindful in 5" in the query box).

Related Episodes
Myth #3 - Mindfulness Will Make Life Easier
Staying Upbeat with Miquel
6 Coping Mechanisms With Scott

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9345100 Sun, 10 Oct 2021 21:00:00 -0500 853 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson #annoyed #annoying #petpeeves #peeved #irritated #angry #hatefamily #mad 1 22 full false Get Your Sample Chapters! Get Your Sample Chapters! It's here! Well, almost. But your sneak peak is here! This week, go behind the scenes to hear how the Mindful in 5 series was born, what I hope it does for you, and what's in store in the coming weeks.

Visit  www.mindfulin5.com to download your complimentary first two sample chapters from the upcoming book. Then rate your overall experience with the chapters and podcast on www.trustpilot.com (enter "Mindful in 5" in the query box).

Related Episodes
Episode 15: TJ on Surviving Calamity
Episode 20: Be Present Everyday With Leslie
Episode 16: Staying Upbeat with Miquel
Episode 18: 6 Coping Mechanisms With Scott
Episode 10: Return to Office With Brent

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> It's here! Well, almost. But your sneak peak is here! This week, go behind the scenes to hear how the Mindful in 5 series was born, what I hope it does for you, and what's in store in the coming weeks.

Visit  www.mindfulin5.com to download your complimentary first two sample chapters from the upcoming book. Then rate your overall experience with the chapters and podcast on www.trustpilot.com (enter "Mindful in 5" in the query box).

Related Episodes
Episode 15: TJ on Surviving Calamity
Episode 20: Be Present Everyday With Leslie
Episode 16: Staying Upbeat with Miquel
Episode 18: 6 Coping Mechanisms With Scott
Episode 10: Return to Office With Brent

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9305040 Sun, 03 Oct 2021 23:00:00 -0500 796 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #book #spiwejefferson 1 21 full false Be Present Everyday With Leslie Be Present Everyday With Leslie What's the key to being present everyday? How you lean on gratitude to find joy and peace in each day no matter what is happening in the world around you? Are happy people just charmed because they have no hardships? Let's dig into these questions with my wonderful guest, Leslie, who shares some of her proven tips for holding on to joy.

Related Episodes
Episode 16: Staying Upbeat with Miquel
Episode 14: Mindfully Bolster Your Dreams

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> What's the key to being present everyday? How you lean on gratitude to find joy and peace in each day no matter what is happening in the world around you? Are happy people just charmed because they have no hardships? Let's dig into these questions with my wonderful guest, Leslie, who shares some of her proven tips for holding on to joy.

Related Episodes
Episode 16: Staying Upbeat with Miquel
Episode 14: Mindfully Bolster Your Dreams

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9150065 Fri, 24 Sep 2021 00:00:00 -0500 2025 #mindfulin5 #mindfulness #goals #dreams #aspirations #success #mindful #meditate #meditation #howtomeditate #positive #happy #upbeat #joy #joyful #gratitude 1 20 full false Technique: 5 Steps to Tame Fear Technique: 5 Steps to Tame Fear In this companion to Episode 13 (Why Banish Fear), get your 5-step mnemonic to tame fear. You don't have to let it grow huge and consume you when fear rears its ugly head. Set aside at least 5 minutes (or as long as you need) to practice this technique any time you feel afraid.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> In this companion to Episode 13 (Why Banish Fear), get your 5-step mnemonic to tame fear. You don't have to let it grow huge and consume you when fear rears its ugly head. Set aside at least 5 minutes (or as long as you need) to practice this technique any time you feel afraid.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9224418 Sun, 19 Sep 2021 21:00:00 -0500 789 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #fear #banishfear #fearless 1 19 full false 6 Coping Mechanisms With Scot 6 Coping Mechanisms With Scot Everyone is experiencing the same pandemic. So how is it that some people do so well while others struggle so much? Get 6 effective coping mechanisms from this week's sage guest, Scot.

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Everyone is experiencing the same pandemic. So how is it that some people do so well while others struggle so much? Get 6 effective coping mechanisms from this week's sage guest, Scot.

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-8951848 Fri, 10 Sep 2021 00:00:00 -0500 1805 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #leadership #leadershipskills #mindfulleader 1 18 full false Killing the Canaanites Killing the Canaanites Ever heard of the land of milk and honey? Ever heard of the dastardly Canaanites? Ever had a dream you were too intimidated to go after? We bring it all together in this episode. See what you and the story of the Canaanites have in common and how you can use their story to achieve your goals. 

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds. Need a previous email? Email an inquiry to info@spiwejefferson.com with the podcast episode number to receive the corresponding meditations.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Ever heard of the land of milk and honey? Ever heard of the dastardly Canaanites? Ever had a dream you were too intimidated to go after? We bring it all together in this episode. See what you and the story of the Canaanites have in common and how you can use their story to achieve your goals. 

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds. Need a previous email? Email an inquiry to info@spiwejefferson.com with the podcast episode number to receive the corresponding meditations.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9137679 Fri, 03 Sep 2021 21:00:00 -0500 636 #mindfulin5 #mindfulness #goals #dreams #aspirations #success #mindful #meditate #meditation #howtomeditate #overcome #dreams #aspirations #canaanites #goals 1 17 full false Staying Upbeat With Miquel Staying Upbeat With Miquel Did you know that according to the Mayo Clinic, laughter has these many benefits:

  • Stress relief: It's hard to be stressed when you're laughing. Decrease your stress response and blood pressure, and increase your sense of relaxation with a good guffaw.
  • Organ Stimulation: Greater intake of oxygen-rich air increases the release of endorphins and stimulates your muscles, lungs, and heart.
  • Improve immunity: Long term, dwelling on positive thoughts can release neuropeptides that help battle stress and can boost immunity.
  • Pain Relief: laughter can prompt the body to release its own natural painkillers.

If you haven't laughed today (or if you have and would like more), listen to this incredibly fun episode with my wonderful guest, Miquel, who shares her secrets for staying upbeat, and infuses a lot of fun and laughter along the way. 

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Did you know that according to the Mayo Clinic, laughter has these many benefits:

  • Stress relief: It's hard to be stressed when you're laughing. Decrease your stress response and blood pressure, and increase your sense of relaxation with a good guffaw.
  • Organ Stimulation: Greater intake of oxygen-rich air increases the release of endorphins and stimulates your muscles, lungs, and heart.
  • Improve immunity: Long term, dwelling on positive thoughts can release neuropeptides that help battle stress and can boost immunity.
  • Pain Relief: laughter can prompt the body to release its own natural painkillers.

If you haven't laughed today (or if you have and would like more), listen to this incredibly fun episode with my wonderful guest, Miquel, who shares her secrets for staying upbeat, and infuses a lot of fun and laughter along the way. 

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9100992 Sat, 28 Aug 2021 11:00:00 -0500 1735 #mindfulin5 #mindfulness #goals #dreams #aspirations #success #mindful #meditate #meditation #howtomeditate #upbeat #happy #happiness #laugh 1 16 full false TJ on Surviving Calamity TJ on Surviving Calamity After a big misunderstanding, TJ drops wisdom on how he mindfully dealt with two specific calamities in his life. 

In the book Mindful in 5, these events would be considered the seasons of Dark. If you are facing seemingly insurmountable hardship in your Dark season and wondering how on earth mindfulness can help, this episode is for you.

Team God Lovers: remember that even if it feels like God is nowhere to be found and you are alone, He is closer in your Dark season than at any other time. Perhaps the reason you can't see Him is because that broad expanse of nothing you see in front of you is His back while He's carrying you.  

Receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds. Need a previous email? Email an inquiry to info@spiwejefferson.com with the podcast episode number to receive the corresponding meditations.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> After a big misunderstanding, TJ drops wisdom on how he mindfully dealt with two specific calamities in his life. 

In the book Mindful in 5, these events would be considered the seasons of Dark. If you are facing seemingly insurmountable hardship in your Dark season and wondering how on earth mindfulness can help, this episode is for you.

Team God Lovers: remember that even if it feels like God is nowhere to be found and you are alone, He is closer in your Dark season than at any other time. Perhaps the reason you can't see Him is because that broad expanse of nothing you see in front of you is His back while He's carrying you.  

Receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds. Need a previous email? Email an inquiry to info@spiwejefferson.com with the podcast episode number to receive the corresponding meditations.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9065668 Sat, 21 Aug 2021 20:00:00 -0500 1224 #mindfulin5 #mindfulness #goals #dreams #aspirations #success #mindful #meditate #meditation #howtomeditate #calmities #crisis #overcome 1 15 full false Mindfully Bolster Your Dreams Mindfully Bolster Your Dreams You have a dream or goal that you're excited about! You set about making it happen but pretty soon other people (including your friends and family) start throwing rocks at your plans. Even worse, you're now doubting whether you can succeed.  Try this technique to straighten your path and run your marathon.

This week we were going to bring you an interview with Scot but we weren't pleased with the sound quality so we will present it to you when we sort out the technical issues. Stay tuned for an excellent interview with Scot!

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> You have a dream or goal that you're excited about! You set about making it happen but pretty soon other people (including your friends and family) start throwing rocks at your plans. Even worse, you're now doubting whether you can succeed.  Try this technique to straighten your path and run your marathon.

This week we were going to bring you an interview with Scot but we weren't pleased with the sound quality so we will present it to you when we sort out the technical issues. Stay tuned for an excellent interview with Scot!

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-9034459 Sun, 15 Aug 2021 21:00:00 -0500 750 #mindfulin5 #mindfulness #goals #dreams #aspirations #success #mindful #meditate #meditation #howtomeditate #fear #labeling #fearless 1 14 full false Why Banish Fear Why Banish Fear In this precursor to the 5-step technique in Episode 17 (5 Steps to Tame Fear), we ask the questions: is manifestation pseudo-science or is there more to it? Why does it matter to grapple with fearful thoughts? Can they really make a difference to what happens in our lives? If so, how can we apply mindfulness meditation to address it?

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds.

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The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


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]]> In this precursor to the 5-step technique in Episode 17 (5 Steps to Tame Fear), we ask the questions: is manifestation pseudo-science or is there more to it? Why does it matter to grapple with fearful thoughts? Can they really make a difference to what happens in our lives? If so, how can we apply mindfulness meditation to address it?

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
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The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


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]]> Spiwe Jefferson Buzzsprout-8996740 Sun, 08 Aug 2021 22:00:00 -0500 567 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #fear #banishfear #fearless 1 13 full false Renee on Mindful Leadership Renee on Mindful Leadership If you thought leadership was just a topic for people with direct reports, you were wrong - and so was I. Learn why you too are a leader and how you can harness the power of mindfulness to improve your leadership style with our guest, Renee.

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds.

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The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


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]]> If you thought leadership was just a topic for people with direct reports, you were wrong - and so was I. Learn why you too are a leader and how you can harness the power of mindfulness to improve your leadership style with our guest, Renee.

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
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The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


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]]> Spiwe Jefferson Buzzsprout-8882196 Fri, 30 Jul 2021 00:00:00 -0500 1180 #mindfulin5 #mindfulness #mindfulleadership #mindful #meditate #meditation #howtomeditate #leadership #leadershipskills #mindfulleader 1 12 full false Mindful Myth #5 Mindful Myth #5 In this quick episode we talk about the final and most challenging myth in our series: I don't have time!
Take a quick listen to why it's important to give yourself the luxury of time for self care. After all, if you don't take time to replenish yourself, how will you be any good to others?

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds.

Mindful in 5 Tools You Can Use
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Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
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The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


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]]> In this quick episode we talk about the final and most challenging myth in our series: I don't have time!
Take a quick listen to why it's important to give yourself the luxury of time for self care. After all, if you don't take time to replenish yourself, how will you be any good to others?

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
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The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


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]]> Spiwe Jefferson Buzzsprout-8846297 Tue, 20 Jul 2021 19:00:00 -0500 292 #mindfulin5 #mindfulness #meditation #howtomeditate #notime #spiwejefferson #toobusy 1 11 full false Return to Office With Brent Return to Office With Brent With many employers making noises about returning to the office, what if you are not delighted at the prospect? How do you navigate yet another change in a long line of life upheavals? Join me and my first guest, Brent, for some helpful ideas you can apply to any major life change.

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
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Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
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Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
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The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


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]]> With many employers making noises about returning to the office, what if you are not delighted at the prospect? How do you navigate yet another change in a long line of life upheavals? Join me and my first guest, Brent, for some helpful ideas you can apply to any major life change.

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


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]]> Spiwe Jefferson Buzzsprout-8809815 Fri, 16 Jul 2021 00:00:00 -0500 954 #mindfulin5 #mindfulness #meditation #brent #returntooffice #spiwejefferson 1 10 full false Mindfulness Myth #4 Mindfulness Myth #4 My mind races all the time! I can't get my thoughts to settle down. Meditation must not be for me. It's a myth! In this episode we debunk it and talk about one of the hardest aspects of meditation to master: taming the toddler. Don't be discouraged. You can do it.

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds.

Mindful in 5 Tools You Can Use
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Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
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YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> My mind races all the time! I can't get my thoughts to settle down. Meditation must not be for me. It's a myth! In this episode we debunk it and talk about one of the hardest aspects of meditation to master: taming the toddler. Don't be discouraged. You can do it.

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


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]]> Spiwe Jefferson Buzzsprout-8840799 Sat, 10 Jul 2021 07:00:00 -0500 438 #mindfulin5 #mindfulness #meditation #howtomeditate #tamethetoddler #racingmind #calm #spiwejefferson 1 9 full false The Worst Prison The Worst Prison Happy 4th of July! Happy Juneteenth! But did you know that millions of people are trapped in the worst prison and don't even know it? If you're one of them, take the first step towards freedom with this episode. Sign up for the Mindful in 5 emails in July for the companion guided meditation to dislodge mental strongholds.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


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]]> Happy 4th of July! Happy Juneteenth! But did you know that millions of people are trapped in the worst prison and don't even know it? If you're one of them, take the first step towards freedom with this episode. Sign up for the Mindful in 5 emails in July for the companion guided meditation to dislodge mental strongholds.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-8805542 Sun, 04 Jul 2021 00:00:00 -0500 707 #mindfulin5 #mindfulness #mindful #independence #prison #worstprison #incarceration #meditation #mindfulnessmeditation #howtomeditate 1 8 full false Mindfulness Myth #3 Mindfulness Myth #3 Meditation will make your life easier. Well if that were true all the yogis and gurus would be living charmed lives and everyone would be chasing the zen state. It's a myth! In this episode we debunk this myth and explore the real value of mindfulness meditation and how they can improve your life.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Meditation will make your life easier. Well if that were true all the yogis and gurus would be living charmed lives and everyone would be chasing the zen state. It's a myth! In this episode we debunk this myth and explore the real value of mindfulness meditation and how they can improve your life.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-8767579 Sun, 27 Jun 2021 00:00:00 -0500 353 #mindfulin5 #howtomedidate #mindulness #spiwejefferson #meditation #easylife #livingthedream 1 7 full false Happy Fathers Day! Happy Fathers Day! Celebrating fathers and father figures everywhere! In today's tribute to dads, I share reflections of my late dad and my takeaways. Regardless of the relationship you have with your dad, there's something here for you.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Celebrating fathers and father figures everywhere! In today's tribute to dads, I share reflections of my late dad and my takeaways. Regardless of the relationship you have with your dad, there's something here for you.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-8731971 Sun, 20 Jun 2021 08:00:00 -0500 542 #mindfulin5 #mindfulness #meditation #fathersday #howtomeditate 1 6 full false Mindfulness Myth #2 Mindfulness Myth #2 Meditation is about emptying your mind. Many people pan meditation on the grounds that this is an impossible and even dangerous aspiration. It's a myth! In this episode we debunk this myth and unpack the real purpose and true value of meditation.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Meditation is about emptying your mind. Many people pan meditation on the grounds that this is an impossible and even dangerous aspiration. It's a myth! In this episode we debunk this myth and unpack the real purpose and true value of meditation.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon
Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-8696907 Sun, 13 Jun 2021 22:00:00 -0500 319 1 5 full false Are You Like Tom? Are You Like Tom? Tom hates the pandemic and everything about it...until he starts thinking about how his life is about to change. Are you like Tom? Could his conundrum be playing out similarly in your life? Get the takeaway and learn how you can apply mindfulness to increase your happiness and contentment where you are right now.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Tom hates the pandemic and everything about it...until he starts thinking about how his life is about to change. Are you like Tom? Could his conundrum be playing out similarly in your life? Get the takeaway and learn how you can apply mindfulness to increase your happiness and contentment where you are right now.

Music: Climb by Shane Ivers - https://www.silvermansound.com


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]]> Spiwe Jefferson Buzzsprout-8655713 Sun, 06 Jun 2021 20:00:00 -0500 392 1 2 full false God Lovers Edition: Are You Like Tom? God Lovers Edition: Are You Like Tom? This is the God Lovers Edition of the story of Tom. Tom hates the pandemic and everything about it...until he starts thinking about how his life is about to change. Are you like Tom? Could his conundrum be playing out similarly in your life? Get the takeaway and learn how you can apply mindfulness to increase your happiness and contentment where you are right now.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon

Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> This is the God Lovers Edition of the story of Tom. Tom hates the pandemic and everything about it...until he starts thinking about how his life is about to change. Are you like Tom? Could his conundrum be playing out similarly in your life? Get the takeaway and learn how you can apply mindfulness to increase your happiness and contentment where you are right now.

Mindful in 5 Tools You Can Use
Get your signed copy of Mindful in 5
Pick up the book from Amazon

Download your complimentary sample chapters from the Mindful in 5 book.
Rate us on www.trustpilot.com (enter "Mindful in 5" in the query box).

Email  info@spiwejefferson.com with a topic request or if you'd like to be a guest. If selected, you'll receive a free gift.

Join Us
Team Classic, download your proven 5-Step How-to Checklist
Team  God Lovers, download your proven 5-Step How-to Checklist here

Facebook: @spiwepublications
Instagram: @mindfulin5
YouTube: @mindfulin5

The information shared in this podcast is for general informational purposes only. It is not intended to provide medical or other advice. Please consult a qualified professional in the respective field if needed.

Music: Climb by Shane Ivers - https://www.silvermansound.com


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]]> Spiwe Jefferson Buzzsprout-8655697 Sun, 06 Jun 2021 20:00:00 -0500 410 1 4 full false Mindfulness Myth #1 Mindfulness Myth #1 Mindfulness and meditation are the same. This is a myth. While some people use the two terms interchangeably, in this episode we explore the difference between "mindfulness" and "meditation" and unpack it in a quick episode that gives you just enough to hear and be on your way.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Mindfulness and meditation are the same. This is a myth. While some people use the two terms interchangeably, in this episode we explore the difference between "mindfulness" and "meditation" and unpack it in a quick episode that gives you just enough to hear and be on your way.

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-8610885 Sun, 06 Jun 2021 00:00:00 -0500 389 1 2 full false Intro to Mindful in 5: What's in it for You Intro to Mindful in 5: What's in it for You Welcome to Mindful in 5! In this debut episode you'll learn what's in this series for you and what benefit you'll get from subscribing. Once the series gets under way, you'll receive step by step guidance to jumpstart or advance your mindfulness practice. 

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Welcome to Mindful in 5! In this debut episode you'll learn what's in this series for you and what benefit you'll get from subscribing. Once the series gets under way, you'll receive step by step guidance to jumpstart or advance your mindfulness practice. 

Music: Climb by Shane Ivers - https://www.silvermansound.com


More Links and Resources

]]> Spiwe Jefferson Buzzsprout-8615617 Sun, 30 May 2021 21:00:00 -0500 318 1 1 full false