Mindful in 5 Podcast

Apply Barry's mindfulness lessons. Download Mindful in 5 Sample ChaptersEver 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Pre-order your copy of Phoenix Rising - Ignite Your Job SearchShy? Listen to this episode on How to Ask for HelpGraduation 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

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.Transform career setbacks into powerful comebacks with mindful strategies and AI tools that helped me land executive roles as shared in my upcoming book, 'Phoenix Rising - Ignite Your Job Search.' Secure your spot in our exclusive Early Bird community for pre-launch access and an intimate launch event by pre-ordering through the Phoenix Career Chronicles podcast show notes or at spiwejefferson.com today.More Links and Resources Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Get to know Barry. Download Mindful in 5 Sample ChaptersAre 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.Transform career setbacks into powerful comebacks with mindful strategies and AI tools that helped me land executive roles as shared in my upcoming book, 'Phoenix Rising - Ignite Your Job Search.' Secure your spot in our exclusive Early Bird community for pre-launch access and an intimate launch event by pre-ordering through the Phoenix Career Chronicles podcast show notes or at spiwejefferson.com today.More Links and Resources Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

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.Transform career setbacks into powerful comebacks with mindful strategies and AI tools that helped me land executive roles as shared in my upcoming book, 'Phoenix Rising - Ignite Your Job Search.' Secure your spot in our exclusive Early Bird community for pre-launch access and an intimate launch event by pre-ordering through the Phoenix Career Chronicles podcast show notes or at spiwejefferson.com today.More Links and Resources Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Pre-order your copy of Phoenix Rising - Ignite Your Job SearchThat 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. Transform career setbacks into powerful comebacks with mindful strategies and AI tools that helped me land executive roles as shared in my upcoming book, 'Phoenix Rising - Ignite Your Job Search.' Secure your spot in our exclusive Early Bird community for pre-launch access and an intimate launch event by pre-ordering through the Phoenix Career Chronicles podcast show notes or at spiwejefferson.com today.More Links and Resources Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Download Your Free Bounce Back from Setbacks OverviewTransform with Jillian. Pre-order your copy of Phoenix Rising - Ignite Your Job SearchWorkplace 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 solveIf 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.Transform career setbacks into powerful comebacks with mindful strategies and AI tools that helped me land executive roles as shared in my upcoming book, 'Phoenix Rising - Ignite Your Job Search.' Secure your spot in our exclusive Early Bird community for pre-launch access and an intimate launch event by pre-ordering through the Phoenix Career Chronicles podcast show notes or at spiwejefferson.com today.More Links and Resources Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Pre-order your copy of Phoenix Rising - Ignite Your Job SearchEver 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. Transform career setbacks into powerful comebacks with mindful strategies and AI tools that helped me land executive roles as shared in my upcoming book, 'Phoenix Rising - Ignite Your Job Search.' Secure your spot in our exclusive Early Bird community for pre-launch access and an intimate launch event by pre-ordering through the Phoenix Career Chronicles podcast show notes or at spiwejefferson.com today.More Links and Resources Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

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!Transform career setbacks into powerful comebacks with mindful strategies and AI tools that helped me land executive roles as shared in my upcoming book, 'Phoenix Rising - Ignite Your Job Search.' Secure your spot in our exclusive Early Bird community for pre-launch access and an intimate launch event by pre-ordering through the Phoenix Career Chronicles podcast show notes or at spiwejefferson.com today.More Links and Resources Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

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!Transform career setbacks into powerful comebacks with mindful strategies and AI tools that helped me land executive roles as shared in my upcoming book, 'Phoenix Rising - Ignite Your Job Search.' Secure your spot in our exclusive Early Bird community for pre-launch access and an intimate launch event by pre-ordering through the Phoenix Career Chronicles podcast show notes or at spiwejefferson.com today.More Links and Resources Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

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!Transform career setbacks into powerful comebacks with mindful strategies and AI tools that helped me land executive roles as shared in my upcoming book, 'Phoenix Rising - Ignite Your Job Search.' Secure your spot in our exclusive Early Bird community for pre-launch access and an intimate launch event by pre-ordering through the Phoenix Career Chronicles podcast show notes or at spiwejefferson.com today.More Links and Resources Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Meet the Mindful in 5 CrewWhat 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Download Your Free Bounce Back from Setbacks OverviewRelated EpisodesWhat Optimism is and Why We All Want It3 Optimism TakeawaysCope in the DarkAfter 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 Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Start 2025 the right way with the Mindful in 5 book of your choiceWould 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Pre-order the Mindful in 5 Job Search Practice GuideShop the Mindful in 5 Store with 20% off Discount Code JOYFUL20Email Spiwe Your 2025 Mindfulness CommitmentHappy 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Shop the Mindful in 5 Store with 20% off Discount Code JOYFUL20Discover 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Pre-order the Mindful in 5 Job Search Practice GuideAre 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Tame Stress with the Mindful in 5 Stress to Success BlueprintWhat 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Tame Stress with the Mindful in 5 Stress to Success BlueprintWhat 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Tame Stress with the Mindful in 5 Stress to Success BlueprintWhat 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a text 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a text 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 me, Spiwa Jefferson, on Mindful in 5, 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a text Discover how mastering the art of active listening can transform your leadership style and bolster team dynamics. Join me, Spiwa Jefferson, 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 EpisodesListening at the Speed of Business with Melanie R. JonesDefine Your Leadership PhilosophyMindfulness - A Key Leadership ImperativeMore Links and Resources Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a text 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a text 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 me, Spiwa Jefferson, as I guide you through science-backed mindfulness strategies 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a text 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a text 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 EpisodesListening at the Speed of Business with Melanie R. JonesCultivate Gratitude at WorkHow Your Emotions Impact Your HealthMore Links and Resources Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a text 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a text 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a text 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a text 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a text 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 Episodes6 Coping Mechanisms With ScotKaizen Atomic HabitsRethink Your Morning RoutineMore Links and Resources Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a text 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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a Text Message.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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a Text Message.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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a Text Message.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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a Text Message.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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a Text Message.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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a Text Message.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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a Text Message.Happy 4th of July!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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Send us a Text Message.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 Download Mindful in 5 Sample Chapters Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and ...

Struggling to maintain focus in today's fast-paced, distraction-filled world? Discover the science-backed mindfulness techniques that can help you cultivate clear and focused attention, right in the midst of chaos. Join me, Spiwa Jefferson, your certified mindfulness practitioner, lawyer, and author, as I guide you 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 is packed with practical advice and transformative practices. 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.Helpful LinksDownload Sample ChaptersEpisode 20: Be Present Everyday With LeslieEpisode 109: Cultivate ClarityEpisode 114: Take Time to NoticeMore Links and Resources Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...

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 LinksDownload Sample ChaptersEpisode 111: Respond to DisruptionsEpisode 118: RenewEpisode 125: Better to Jump Than be PushedMore Links and Resources Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...

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 LinksDownload Sample ChaptersEpisode 15: TJ on Surviving CalamityEpisode 101: Cope in the DarkEpisode 123: Value the ValleyMore Links and Resources Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...

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 LinksDownload Sample ChaptersEpisode 97: Set the Tone for SuccessEpisode 105: Happy New Year! AffirmationsEpisode 126: Rethink Your Morning RoutineMore Links and Resources Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...

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 Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...

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 EpisodesMake Friends With Your PhoneFirst Do ThisKaizen Atomic HabitsMore Links and Resources Pick up your Mindful in 5 Book and Journal from Amazon Join the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal Facebook Instagram YouTube Contact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...