Mindful in 5 Podcast

Spiwe Jefferson

Do you yearn to feel more joy in work and life? Would you like to reduce stress and sleep better? I am Spiwe Jefferson, certified mindfulness practitioner and lawyer, and I invite you to join us on this quest for healthy ways to cope. This podcast delves into the essence of mindfulness meditation, offering you a path to a more serene, clear-minded, and joy-filled existence, starting with just 5 minutes a day.

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.













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Episodes

Watch Body Language
Mar 14 2024
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 LinksArticle: How Much of Communication Is Nonverbal?Podcast: How to Care ABout Your CoworkersPodcast: Manage Your Personal BrandMore Links and Resources Pick up your Mindful in 5 Book and Journal from AmazonJoin the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal FacebookInstagramYouTubeContact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...
Catapult Your Career
Mar 7 2024
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 PurposeInsight: Be Clear About Your PurposeInsight: Be SteadfastMore Links and Resources Pick up your Mindful in 5 Book and Journal from AmazonJoin the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal FacebookInstagramYouTubeContact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...
Happy Valentine's Day!
Feb 14 2024
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 Pick up your Mindful in 5 Book and Journal from AmazonJoin the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal FacebookInstagramYouTubeContact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...
Respond to Disruptions
Feb 8 2024
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 LinksOvercoming Stress & Anxiety with Karen Richard  What Optimism is and Why We All Want It with Brent Define Your Leadership PhilosophyMore Links and Resources Pick up your Mindful in 5 Book and Journal from AmazonJoin the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal FacebookInstagramYouTubeContact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...
Define Your Leadership Philosophy
Feb 1 2024
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 Pick up your Mindful in 5 Book and Journal from AmazonJoin the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal FacebookInstagramYouTubeContact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...
Cultivate Clarity
Jan 25 2024
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 EpisodesBuild Confidence Through Self-CareCultivate Your Confidence MindsetCultivating Confidence from the Inside OutMore Links and Resources Pick up your Mindful in 5 Book and Journal from AmazonJoin the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal FacebookInstagramYouTubeContact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...
Kaizen Atomic Habits
Jan 11 2024
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 Pick up your Mindful in 5 Book and Journal from AmazonJoin the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal FacebookInstagramYouTubeContact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...
Happy New Year! Affirmations
Jan 1 2024
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 2023Listening at the Speed of Business with Melanie Jones Season 3 Closeout2023 Happy New Year - Just Today What Optimism is and Why We All Want it with BrentInsight - Be SteadfastMore Links and Resources Pick up your Mindful in 5 Book and Journal from AmazonJoin the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal FacebookInstagramYouTubeContact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...
Mind the Presence
Dec 21 2023
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: Episode 67. Managing Relationship AccessEpisode 63. Manage Holiday Relationships With the Relationship TriangleEpisode 61. Overcoming Stress Anxiety with Karen RichardMore Links and Resources Pick up your Mindful in 5 Book and Journal from AmazonJoin the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal FacebookInstagramYouTubeContact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...
99!
Nov 13 2023
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 EpisodesReturn to Office With BrentListening at the Speed of Business with Melanie R. JonesOvercoming Stress & Anxiety with Karen RichardIntro to Mindful in 5: What's in it for YouCultivating Self-Confidence From the Inside Out with Dorothy-InezMore Links and Resources Pick up your Mindful in 5 Book and Journal from AmazonJoin the Discussion on LinkedIn Join the Mindful Ninjas: Subscribe to the newsletter Website: https://www.spiwejefferson.com/ Get a Custom Signed Book and Journal FacebookInstagramYouTubeContact Us: info@spiwejefferson.com Rate Us: Goodreads and Amaz...