Mindful in 5

Mindful in 5

Anxious? Stressed? Mind racing? Trouble sleeping? Looking for secrets to peace and a happier life? Harness the power of mindfulness meditation to solve the challenges of everyday life. Join Spiwe Jefferson, certified mindfulness practitioner and lawyer, and learn to apply mindfulness meditation to live and work to your highest and best purpose each day. Center yourself and set your intentions for your day and your life starting with just 5 minutes a day. Subscribe to companion meditation guides at www.mindfulin5.comMusic: Climb by Shane Ivers - https://www.silvermansound.com

Episodes

September 23, 2021 33 min

What's the key to being present everyday? How you lean on gratitude to find joy and peace in each day no matter what is happening in the world around you? Are happy people just charmed because they have no hardships? Let's dig into these questions with my wonderful guest, Leslie, who shares some of her proven tips for holding on to joy.

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In this companion to Episode 11 (Why Banish Fear), get your 5-step mnemonic to tame fear. You don't have to let it grow huge and consume you when fear rears its ugly head. Set aside at least 5 minutes (or as long as you need) to practice this technique any time you feel afraid.

Sign up to receive your 5-step proven checklist to boost your meditation practice. You'll get this week's companion 5-day 5-minute meditations i...

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September 9, 2021 30 min

Everyone is experiencing the same pandemic. So how is it that some people do so well while others struggle so much? Get 6 effective coping mechanisms from this week's sage guest, Scot.

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds.

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September 3, 2021 10 min

Ever heard of the land of milk and honey? Ever heard of the dastardly Canaanites? Ever had a dream you were too intimidated to go after? We bring it all together in this episode. See what you and the story of the Canaanites have in common and how you can use their story to achieve your goals. 

Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to disl...

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August 28, 2021 28 min

Did you know that according to the Mayo Clinic, laughter has these many benefits:

  • Stress relief: It's hard to be stressed when you're laughing. Decrease your stress response and blood pressure, and increase your sense of relaxation with a good guffaw.
  • Organ Stimulation: Greater intake of oxygen-rich air increases the release of endorphins and stimulates your muscles, lungs, and heart.
  • Improve immunity: Long term, dwelling on p...
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    August 21, 2021 20 min

    After a big misunderstanding, TJ drops wisdom on how he mindfully dealt with two specific calamities in his life. 

    In the book Mindful in 5, these events would be considered the seasons of Dark. If you are facing seemingly insurmountable hardship in your Dark season and wondering how on earth mindfulness can help, this episode is for you.

    Team God Lovers: remember that even if it feels like God is nowhere to be found and you are alon...

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    You have a dream or goal that you're excited about! You set about making it happen but pretty soon other people (including your friends and family) start throwing rocks at your plans. Even worse, you're now doubting whether you can succeed.  Try this technique to straighten your path and run your marathon.

    This week we were going to bring you an interview with Scot but we weren't pleased with the sound quality so we will...

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    August 8, 2021 9 min

    In this precursor to the 5-step technique in Episode 17 (5 Steps to Tame Fear), we ask the questions: is manifestation pseudo-science or is there more to it? Why does it matter to grapple with fearful thoughts? Can they really make a difference to what happens in our lives? If so, how can we apply mindfulness meditation to address it?

    Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with...

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    If you thought leadership was just a topic for people with direct reports, you were wrong - and so was I. Learn why you too are a leader and how you can harness the power of mindfulness to improve your leadership style with our guest, Renee.

    Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental strongholds.

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    July 20, 2021 4 min

    In this quick episode we talk about the final and most challenging myth in our series: I don't have time!
    Take a quick listen to why it's important to give yourself the luxury of time for self care. After all, if you don't take time to replenish yourself, how will you be any good to others?

    Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation...

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    With many employers making noises about returning to the office, what if you are not delighted at the prospect? How do you navigate yet another change in a long line of life upheavals? Join me and my first guest, Brent, for some helpful ideas you can apply to any major life change.

    Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental...

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    July 10, 2021 7 min

    My mind races all the time! I can't get my thoughts to settle down. Meditation must not be for me. It's a myth! In this episode we debunk it and talk about one of the hardest aspects of meditation to master: taming the toddler. Don't be discouraged. You can do it.

    Sign up to receive this week's 5-day 5-minute meditations in the next weekly email, along with this month's guided meditation to dislodge mental stron...

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    July 3, 2021 11 min

    Happy 4th of July! Happy Juneteenth! But did you know that millions of people are trapped in the worst prison and don't even know it? If you're one of them, take the first step towards freedom with this episode. Sign up for the Mindful in 5 emails in July for the companion guided meditation to dislodge mental strongholds.

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    Please rate this podcast o...

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    June 26, 2021 5 min

    Meditation will make your life easier. Well if that were true all the yogis and gurus would be living charmed lives and everyone would be chasing the zen state. It's a myth! In this episode we debunk this myth and explore the real value of mindfulness meditation and how they can improve your life.

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    June 20, 2021 9 min

    Celebrating fathers and father figures everywhere! In today's tribute to dads, I share reflections of my late dad and my takeaways. Regardless of the relationship you have with your dad, there's something here for you.

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    Please rate this podcast on your app so we know how we're doing.
    Visit www.mindfulin5.com or www.spiwejefferson.com to learn mo...

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    June 13, 2021 5 min

    Meditation is about emptying your mind. Many people pan meditation on the grounds that this is an impossible and even dangerous aspiration. It's a myth! In this episode we debunk this myth and unpack the real purpose and true value of meditation.

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    Subscribe to the Mindful in 5 emails to immediately download your proven 5-step checklist to jumpstart you...

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    June 6, 2021 6 min

    Tom hates the pandemic and everything about it...until he starts thinking about how his life is about to change. Are you like Tom? Could his conundrum be playing out similarly in your life? Get the takeaway and learn how you can apply mindfulness to increase your happiness and contentment where you are right now.

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    Subscribe to this podcast and don't miss an...

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    This is the God Lovers Edition of the story of Tom. Tom hates the pandemic and everything about it...until he starts thinking about how his life is about to change. Are you like Tom? Could his conundrum be playing out similarly in your life? Get the takeaway and learn how you can apply mindfulness to increase your happiness and contentment where you are right now.

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    June 5, 2021 6 min

    Mindfulness and meditation are the same. This is a myth. While some people use the two terms interchangeably, in this episode we explore the difference between "mindfulness" and "meditation" and unpack it in a quick episode that gives you just enough to hear and be on your way.

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    Welcome to Mindful in 5! In this debut episode you'll learn what's in this series for you and what benefit you'll get from subscribing. Once the series gets under way, you'll receive step by step guidance to jumpstart or advance your mindfulness practice.

    Join Us
    Subscribe to the Classic Edition

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    Subscribe to the Mindful in 5 emails and supercharge your journey towards inner peace and...

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