Mindful in 5 Podcast
Discover peace amidst life's whirlwind starting with just 5 minutes a day. Mindful in 5 offers clear, practical strategies to foster joy and resilience for purpose-driven professionals. Whether you're an innovative entrepreneur or a compassionate leader, our science-backed techniques support your journey to a more peaceful, focused mind. Unlock your creativity, cultivate emotional intelligence, and lead with presence. Join us to stay connected to your 'why' and create a thriving personal and professional life. Let Mindful in 5 be your daily dose of clarity and inner strength, helping you navigate challenges with grace and emerge softer yet stronger. Elevate your experience by following and rating us, and enrich your practice with a year’s supply of 5-day, 5-minute meditations available in the Mindful in 5 book series available at SpiweJefferson.com, Amazon, Barnes & Noble, Apple Books, or your preferred bookstore.
Episodes
Download Your Stress to Success Blueprint
Fear shows up at work wearing many masks—delay, overthinking, quiet meetings, and the idea you never pitch. We turn that static into signal by reframing fear as information and walking through a five-step, science-backed method you can use in minutes to move from stuck to started.
You’ll hear a candid story about my dreaded client call that ended with unexpected ease, and you’ll learn why ou...
Schedule Your Free Consultation to have Spiwe speak to your team.
What happens when career success comes at the cost of your health? LaTanya Langley, Chief People and Legal Officer at Edgewell Personal Care, discovered the answer when she "went to sleep fine and woke up paralyzed." Her journey from devastating neurological crisis to passionate wellness advocate offers crucial lessons for today's leaders.
After years of...
We're celebrating! Not only are we launching Season 6, but also the 180th episode! Here to equip you with mindfulness strategies to help you thrive, starting with just 5 minutes a day.
Ever wonder if the relentless climb up the career ladder was supposed to feel this draining? You're not alone. The 180th episode of Mindful in 5 launches Season 6 with a powerful reset for professionals caught in the achievement-without-fulf...
The summer months bring sunshine, outdoor adventures, and for working parents—the annual childcare puzzle. How do you maintain your professional responsibilities when camps are full, costs are soaring, and your usual childcare arrangements aren't available? You're not alone in this struggle, and there's hope beyond the traditional options.
This episode unpacks practical, creative solutions for working parent...
Pre-order your copy of Phoenix Rising - Ignite Your Job Search
Feeling lost in a career transition? You're not alone. Whether your job change was voluntary or unexpected, this episode offers a powerful reframing that could transform your experience from one of anxiety to genuine opportunity.
Stanford neuroscience research reveals something surprising: those periods when your brain isn't consumed by endless tasks a...
Pre-order your copy of Phoenix Rising - Ignite Your Job Search
If you are dealing with a voluntary or involuntary transition, this episode is for you.
And today, I'm getting vulnerable with you with a surprising confession.
And it is my intention to lift your spirits and you might even laugh:)
Have you ever noticed how your brain treats job loss like it's being chased by a predator? That's because your nervous system do...
Curious how Brianna and Rashad rediscover balance as empty nesters? Get your sample chapters of Mindful in 5 – Meditations for People With No Time.
Feeling overwhelmed by the chaos of summer schedules?
You're not alone. The struggle to balance work deadlines with family time while still enjoying those spontaneous summer moments affects nearly everyone. That tension between structure and freedom is exactly what we tackle in this...
Apply Barry's mindfulness lessons. Download Mindful in 5 Sample Chapters
Ever looked at your jam-packed summer calendar and wondered how you'll manage it all?
Take a breath. In this episode of the Mindful in 5 Summer Zen Series, we tackle the all-too-familiar "summer juggle" and offer a refreshing perspective that might be your ticket to a more peaceful season.
Drawing from the story of Barry, a single d...
Pre-order your copy of Phoenix Rising - Ignite Your Job Search
Shy? Listen to this episode on How to Ask for Help
Graduation season has arrived, but the excitement quickly meets reality: today's job market is crowded with both new graduates and experienced professionals released through corporate downsizing. How can anyone stand out in such a competitive landscape?
This episode tackles the frustrating experience of job ...
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 a...
Get to know Barry. Download Mindful in 5 Sample Chapters
Are workplace conflicts undermining your leadership effectiveness? Even in successful organizations, tension can derail productivity and fracture valuable professional relationships. The good news? Conflict isn't just inevitable—it's potentially valuable when channeled correctly.
This week we explore the powerful HEAR technique for conflict resolution that t...
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 s...
Pre-order your copy of Phoenix Rising - Ignite Your Job Search
That stomach-tightening moment when a calendar notification appears - could this be the meeting that transforms decades of dedicated service into statistics? For too many professionals, career catastrophe arrives unexpectedly, challenging our very sense of identity and worth.
This Phoenix Career Chronicles episode delves into the psychological landscape of profe...
Download Your Free Bounce Back from Setbacks Overview
Transform with Jillian. Pre-order your copy of Phoenix Rising - Ignite Your Job Search
Workplace change can dim your professional growth, but with the right mindful approach, you can transform fear into opportunity. The Change Reframe technique offers a structured path to embrace transitions with calm curiosity rather than resistance.
• Four-step Change Reframe technique ...
Pre-order your copy of Phoenix Rising - Ignite Your Job Search
Ever noticed how your brain seems hardwired to remember the negative? That client meeting gone wrong, the feedback that knocked you sideways, the unexpected layoff that pulled the rug from under you? This neurological tendency – our negativity bias – can feel like an obstacle, particularly during professional transitions. But what if this same neuroplasticity could becom...
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,...
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 mindfuln...
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 stra...
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 n...
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 criti...
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