January 20, 2025 • 22 mins
Meet the Mindful in 5 Crew
What if you could step into 2025 with a renewed sense of purpose and joy?Let's explore the transformative practice of "Phoenix Rising Intentions." Together, we'll tap into the magical energy of new beginnings, using affirmations to envision and illuminate your brightest self. Use the power of affirmations to reshape behaviors and set a solid foundation for your personal and professional growth.
You'll also discover how creating joy anchors can help you start each day with peace and alertness, aligning with natural rhythms to reduce stress and boost success.
Learn the art of balancing meditation, affirmations, and setting priorities to foster continuous improvement. We'll celebrate the small wins together and look forward to a year filled with peace, purpose, and endless possibilities.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:04):
Welcome to Mindful in 5, where busy professionals
find your peaceful oasis tothrive in complex work
environments.
I am Spiwa Jefferson attorney,certified mindfulness
practitioner and author of theMindful in 5 book series.
(00:24):
Here to guide you to a clearer,softer and more supported life.
Join me and your fellow MindfulNinjas as we explore
science-backed mindfulnessstrategies for successful
leaders that you can implement,starting with just five minutes
(00:46):
a day.
Elevate your work, empower yourlife, work higher, live
stronger.
Let's go.
Are you feeling that magicalenergy of new beginnings, that
sparkling potential just waitingto unfold?
(01:06):
Today we are celebrating thedawn of 2025 with intention, joy
and a touch of mindful magic.
(01:27):
Wow.
As we step into 2025's freshpossibilities, let's explore a
powerful practice that I callPhoenix Rising Intentions.
This isn't about harshresolutions.
(01:49):
It's about joyfully emerginginto your most radiant self.
So here is how we are going tosoar into 2025.
We're going to take three steps.
The first thing I'm going toinvite you to do is envision
your light.
Then we are going to createsome joy anchors.
(02:12):
Then we are going to celebrateevery spark.
And here is how we're going todo that.
So, step one envision yourlight Instead of setting goals
or resolutions, which a lot ofpeople ditch by March, according
(02:33):
to studies.
Imagine who you are becoming andcreate affirmations that align
with your transformation.
At the beginning of every year,I create five to seven
affirmations that I carrythrough for the entire year.
(02:56):
This practice creates apowerful foundation for profound
professional and personaltransformation.
Like seeds planted in fertilesoil, these intentional
statements take root in yoursubconscious mind, gradually
(03:16):
reshaping your thoughts, actionsand ultimately, your reality.
Because, as I like to say,first we think, then we do, then
we become when you consciouslychoose affirmations that align
with your deepest aspirations.
So you might say, maybe Inavigate challenges with calm
(03:41):
clarity.
I create meaningful impactthrough mindful leadership.
I am mindfully calm, I amcalmly active.
I mean pick.
I am always on time andreliable.
Pick whatever speaks to you.
But when you select youraffirmations, you're not merely
(04:05):
speaking words, you areprogramming your internal GPS
for the journey ahead.
Each morning, repetition actslike gentle rain, nurturing
these seeds of transformation,while evening reflections allow
you to witness the gradualblossoming into new behaviors
and perspectives.
The magic of this first step,envisioning your light, lies in
(04:33):
consistency rather thanintensity.
Just as a river shapes stonesnot through force but through
persistent flow, dailyaffirmations reshape your neural
pathways through gentle, steadyrepetition.
Over time, these empoweringstatements become your default
(04:55):
internal dialogue, naturallyguiding your decisions, your
responses and your behaviortoward your highest vision for
yourself.
And if you're thinking toyourself, hmm, sounds
interesting.
Does that really work?
Let me tell you a true story.
Once upon a time I had anaffirmation.
(05:16):
My affirmation was I am thin.
So you can kind of tell what Iwas trying to get to there.
And it wasn't so much that Iwanted to be some objective
classification of thin, I justwanted to be my healthiest self,
and that was the quickest,easiest way to get there.
(05:38):
So I had to take my car in tothe dealership for servicing and
in the waiting room was thishuge platter of free donuts.
Can you imagine it?
I mean, they weren't KrispyKreme, but a donut is a donut.
You know what I mean.
So I see the donuts and it wasjust like radar or magnetic.
(06:00):
Pull my feet, just immediatelystart walking towards the donuts
.
I mean, I am not even thinkingand processing, I am just
walking towards the donuts and Iam so excited and so delighted
to take at least one, maybe morethan one depending on how long
I'm in there, right.
Then, all of a sudden, thisthought pops into my head.
(06:21):
I am thin.
This thought pops into my head.
I am thin, thin.
People do not eat free donutswhile they're waiting for their
card to be serviced.
And literally my steps turnedright around and I went to the
(06:46):
far end of the waiting room,turned my back to the donuts and
cracked open my laptop andstarted to work.
I did not eat a donut that day,and some of you know I love me
some donuts, and so that was.
I was so surprised, and itdidn't even take that much
willpower.
I mean, I wasn't fighting thedesire to jump up and go get a
(07:11):
donut that whole time.
It was like my mind made itselfup.
Now, I am thin, thin.
People don't do this, and so mybody just followed suit.
So do affirmations work?
You best believe they do work.
You best believe they do.
They absolutely do, becauseyour body is going to want to
(07:32):
move in the direction that yourmind has been saying.
Think of your chosen affirmationas a lighthouse beam
illuminating your path through2025.
Steady, unwavering guides thatkeep you aligned with your true
north, especially duringchallenging moments.
Through this mindful practice,transformation unfolds, not as a
(07:54):
harsh demand or change, but asa natural evolution into your
most authentic, empowered self.
So that is step one.
So that is step one.
Step two create joy anchors.
Choose a small daily practicethat lights you up.
(08:17):
Maybe it's a five-minutemorning meditation Well, that's
what I recommend or a mindfulwalk.
Whatever it is, just choose.
If you already have a routineand you love it, choose to
double down on it.
I have a very consistent dailyroutine.
I like to come into the dayslowly and with joy, because it
(08:38):
allows my body and mind toharmoniously align with the
natural rhythms of awakening,honoring the daily transition
from rest to activity.
This gentle approach activatesour parasympathetic nervous
system, reducing cortisol levelsand fostering a state of
peaceful alertness that createsan optimal foundation for the
(09:02):
day ahead.
When we rush into our mornings,we trigger our sympathetic
nervous system's fight or flightresponse, potentially creating
unnecessary stress and anxietythat can ripple through your
entire day, or it might evencreate a freeze response that
makes it harder to get out ofbed.
(09:23):
How about that, however?
By mindfully easing into ourwaking hours, we allow our
bodies to naturally completetheir sleep cycles, while our
minds gradually emerge intoconsciousness with clarity and
purpose.
So this intentional morningrhythm supports healthy cortisol
(09:47):
awakening response, enhancescognitive function and emotional
regulation.
Activates the prefrontal cortexfor better decision-making,
allows for natural melatonindissipation, creates space for
mindful intention setting.
Now you might be wonderingthat's interesting, spewey.
(10:08):
What is your morning routine?
Well, I am not a big fan ofjumping out of bed at the crack
of my eyelids, so while I'mstill in bed, I like to listen
to a daily Christian meditation.
And because I'm married and myhusband's still sleeping, I put
on my headphones and I listen tomy meditation.
And because I'm married and myhusband's still sleeping, I put
on my headphones and I listen tomy meditation.
(10:29):
It centers me and it's usuallyabout 18 minutes long.
So, frankly, it buys me 18minutes before I actually have
to get out of bed and it'sdelicious.
Once I am up, I like to listento peppy, positive, joyful music
that puts me in a good mood.
(10:50):
And because I'm a God lover, Itend to listen to either
something that is gospel, or Ilisten to African gospel, or I
will listen to worship music,just whatever I feel.
That just moves me in apositive way.
I have been known to dancearound as I brush my teeth and
(11:12):
because now I'm awake and I wokeup gently and now I have filled
my soul with joy.
Then I go to my meditation spot.
I read my affirmations, I openwith a prayer, sit in stillness
anywhere from five to 30 minutes, depending on how much time I
have.
One of the things that I liketo do during that time is I like
(11:35):
to think of what are the threepriorities that I have to do
today at work, and so I set myintentions.
I make sure I remember thosethree things.
I put them on my to-do list asthe top priorities, and that is
part of how I start my day whenI actually get to work.
So once I am done with mymeditation time, my centering
(11:59):
time, then I head off to the gymand then I shower and off I go
to work.
Now, your routine does not haveto be this involved.
If you're sitting therethinking, wow, 30 minutes of
meditation and then you go tothe gym, how much time are you
spending in the morning and whattime are you getting up?
Well, usually I'm getting up atabout four.
(12:20):
I'm a morning person, so I liketo be in bed by nine.
Sometimes I am, sometimes I'mnot, but typically this routine
for me.
If it's really going to worklike I want it to, I get up at
four, and so it's usually about4.18, 4.20 by the time I'm
rolling out of bed.
I try to be at the gym bysomewhere between five and six,
(12:46):
and I usually am in the officeright around eight o'clock.
So it requires discipline andconsistency.
For sure, your routine does nothave to be this involved.
Mine evolved over time and itworks for me, so it's habitual
(13:08):
for me now.
Even if I don't have time to goto the gym, like if I have to
work late, which I often do, andI don't get to go to bed on
time and I'm not able to get upat four.
Because I like to prioritizesleep, because if I have at
least enough sleep, then I canbe fruitful for the rest of the
day, even if I don't get myentire morning routine in for
(13:34):
the rest of the day.
Even if I don't get my entiremorning routine in.
So I always make time for atleast five minutes of centering
meditation, because it makesthat much of a difference to the
rest of my day and because I'ma God lover, I actually do like
to consult God.
I'll sit down for my meditationand I'll say okay, so you know
the day ahead.
What do you suggest?
My three, my top threepriorities should be Sometimes I
(13:56):
get clarity, sometimes I don'tget clarity, in which case I
decide for myself, and so thatis how I like to start my
morning routine.
So figure out what your bestmorning routine is, even if it's
just adding one new thing.
Create that joyful anchor thatyou can start your day with.
(14:19):
So that takes us to step three.
Celebrate every spark, trackyour bright moments, letting
each small win illuminate yourpath forward.
If you take time to reflectevery night or every morning, it
gives you a chance to thinkback on what happened the day
before.
Mindfulness is being present inthe moment, without judgment
(14:47):
and without being overwhelmed bywhat happened or what's
happening around you.
So, even if yesterday didn't gowell, you can use your
reflection time forself-forgiveness or to plan
corrective action that you needto take today.
Either way, get into the habitof sitting in stillness.
(15:08):
If you would like astep-by-step guide, you can pick
up your copy of Mindful in Five, either the classic edition,
which is called Meditations forPeople with no Time, or the God
Lovers edition, and you canlearn.
(15:28):
There is a practice sectionwhere you meet two characters
Chantel and Akar.
Chantel is a mindful ninja.
She has been meditating foryears.
Akar is a frazzled.
I think he's a.
What is Akar?
He's a sales executive and heis frazzled because they have a
terrible CEO and he is trying tofigure out how he can get her
(15:54):
peace because he's looking ather like you know what?
She is faced with the samepressures and the same stresses
that he is, and yet he can seethe difference between how she
absorbs the things that happensand responds in a way that is
(16:16):
always calm and never seems toruffle her, while he is like
panic city and he's alwaysstressed out about everything,
and so he's like I want yourpeace, how do I get there?
And so she teaches him chapter.
Every chapter is short, andevery chapter deals with one
thing that each of us strugglewith when we are trying to start
(16:39):
a mindfulness practice.
For example, a car has a hardtime taming his racing mind and
he feels like a total failure.
So he comes in, he talks to herabout that and she gives him
some pointers.
He has a hard time finding aplace in his house where he can
have his meditation habit.
(16:59):
Every day he has a hard time.
He tries laying down, he triessitting, he falls asleep and
he's challenged.
These are just common problems,right?
He tries to sit for just fiveminutes and it feels like
forever, and so these are theproblems that many of us face
(17:19):
when we are learning.
These are the problems that Ifaced when I was learning, and I
was just tickled to bits tofind out that a lot of the monks
that I listened to and that Ilearned from had exactly the
same experiences.
So you are not alone.
If you tried in 2024 to do thismindfulness stuff and it didn't
work out and you felt like afailure, come on back, because
(17:43):
whatever you experienced issomething that everybody or at
least most people, I'm sure haveexperienced, as we have all
worked through it.
But you can find success andsuccess is not hey, I finally
figured it out.
Success is I am showing up andhaving this habit every single
(18:04):
day.
That is success, kind of likeif you want to get buff or in
better shape.
Success is not.
I went to the gym this one dayand I came back with muscles.
No, no.
Success is I have built a habitof going to the gym and over
time I am going to see results.
Mindfulness, meditation isexactly the same.
Just build the habit and getinto a consistent habit.
(18:27):
So back to the value ofaffirmations.
Research shows that when wealign our actions with our
deepest truths, transformationflows naturally and joyfully.
So what I'm trying to get youaway from is that cycle of I'm
going to make all theseresolutions and you make all
(18:48):
these resolutions, and then aweek later, two weeks later,
real life has stepped in andyou're all these resolutions.
And then you know, a week later, two weeks later, real life has
stepped in and you're like, ah.
And then, by the time February,march roll around, you have
just given it up because you'rejust like this is not working
and I'm a failure, and I'm sadand I'm just crying about it.
I'm just crying about it.
(19:13):
Yes, so 2025 is not aboutbecoming someone new.
It's about letting yourauthentic light shine even
brighter.
How about that?
Wouldn't that be nice?
Wouldn't it be nice?
Yes, so here we go, your first2025 mindfulness challenge.
(19:35):
Start by setting youraffirmations and establishing a
time and place each morning orevening when you will read them
and take at least five minutesfor yourself.
And take at least five minutesfor yourself To help you soar
into 2025,.
(19:56):
Take advantage of the discountcode in the show notes for
everything in the online storeat spewyjeffersoncom, available
for a limited time.
Whether you want the classicbook Mindful in Five A Year of
meditations for people with notime, or the God Lovers edition,
(20:16):
if you want to center yourmindfulness meditation practice
around deepening yourrelationship with the Lord, you
cannot go wrong by committing toelevating your work and
empowering your life byharnessing the power of
mindfulness in 2025.
And if job hunting is in yourfuture, take heart.
(20:40):
Use the link in the show notesto pre-order a copy of your
upcoming Mindful in 5 PracticalPractice Guide for Job Seekers,
where you will learn how tocombine the power of AI, online
job resources, networking andmindfulness to soar into your
(21:00):
next role.
So this year is not aboutpressure.
It's about presence.
Small mindful moments createmagnificent transformations.
I am wishing you a year filledwith peace, purpose and endless
(21:39):
possibilities.
Let's make 2025 our mostmindful year yet.
Speaker 2 (22:03):
Until next week.
This is Be Well saying bemindful and be well.
Our unsigned copies from AmazonBarnes Noble are wherever you
get your books.
Visit SpeedwayJeffersoncom todownload sample chapters of the
book, watch videos and become amindful ninja.
Join us on the LinkedIn Mindfulin 5 group and share your
(22:25):
thoughts.
Until next time, be mindful andbe well.
Welcome to Mindful in 5, where busy professionals
find your peaceful oasis tothrive in complex work
environments.
I am Spiwa Jefferson attorney,certified mindfulness
practitioner and author of theMindful in 5 book series.
(00:24):
Here to guide you to a clearer,softer and more supported life.
Join me and your fellow MindfulNinjas as we explore
science-backed mindfulnessstrategies for successful
leaders that you can implement,starting with just five minutes
(00:46):
a day.
Elevate your work, empower yourlife, work higher, live
stronger.
Let's go.
Are you feeling that magicalenergy of new beginnings, that
sparkling potential just waitingto unfold?
(01:06):
Today we are celebrating thedawn of 2025 with intention, joy
and a touch of mindful magic.
(01:27):
Wow.
As we step into 2025's freshpossibilities, let's explore a
powerful practice that I callPhoenix Rising Intentions.
This isn't about harshresolutions.
(01:49):
It's about joyfully emerginginto your most radiant self.
So here is how we are going tosoar into 2025.
We're going to take three steps.
The first thing I'm going toinvite you to do is envision
your light.
Then we are going to createsome joy anchors.
(02:12):
Then we are going to celebrateevery spark.
And here is how we're going todo that.
So, step one envision yourlight Instead of setting goals
or resolutions, which a lot ofpeople ditch by March, according
(02:33):
to studies.
Imagine who you are becoming andcreate affirmations that align
with your transformation.
At the beginning of every year,I create five to seven
affirmations that I carrythrough for the entire year.
(02:56):
This practice creates apowerful foundation for profound
professional and personaltransformation.
Like seeds planted in fertilesoil, these intentional
statements take root in yoursubconscious mind, gradually
(03:16):
reshaping your thoughts, actionsand ultimately, your reality.
Because, as I like to say,first we think, then we do, then
we become when you consciouslychoose affirmations that align
with your deepest aspirations.
So you might say, maybe Inavigate challenges with calm
(03:41):
clarity.
I create meaningful impactthrough mindful leadership.
I am mindfully calm, I amcalmly active.
I mean pick.
I am always on time andreliable.
Pick whatever speaks to you.
But when you select youraffirmations, you're not merely
(04:05):
speaking words, you areprogramming your internal GPS
for the journey ahead.
Each morning, repetition actslike gentle rain, nurturing
these seeds of transformation,while evening reflections allow
you to witness the gradualblossoming into new behaviors
and perspectives.
The magic of this first step,envisioning your light, lies in
(04:33):
consistency rather thanintensity.
Just as a river shapes stonesnot through force but through
persistent flow, dailyaffirmations reshape your neural
pathways through gentle, steadyrepetition.
Over time, these empoweringstatements become your default
(04:55):
internal dialogue, naturallyguiding your decisions, your
responses and your behaviortoward your highest vision for
yourself.
And if you're thinking toyourself, hmm, sounds
interesting.
Does that really work?
Let me tell you a true story.
Once upon a time I had anaffirmation.
(05:16):
My affirmation was I am thin.
So you can kind of tell what Iwas trying to get to there.
And it wasn't so much that Iwanted to be some objective
classification of thin, I justwanted to be my healthiest self,
and that was the quickest,easiest way to get there.
(05:38):
So I had to take my car in tothe dealership for servicing and
in the waiting room was thishuge platter of free donuts.
Can you imagine it?
I mean, they weren't KrispyKreme, but a donut is a donut.
You know what I mean.
So I see the donuts and it wasjust like radar or magnetic.
(06:00):
Pull my feet, just immediatelystart walking towards the donuts
.
I mean, I am not even thinkingand processing, I am just
walking towards the donuts and Iam so excited and so delighted
to take at least one, maybe morethan one depending on how long
I'm in there, right.
Then, all of a sudden, thisthought pops into my head.
(06:21):
I am thin.
This thought pops into my head.
I am thin, thin.
People do not eat free donutswhile they're waiting for their
card to be serviced.
And literally my steps turnedright around and I went to the
(06:46):
far end of the waiting room,turned my back to the donuts and
cracked open my laptop andstarted to work.
I did not eat a donut that day,and some of you know I love me
some donuts, and so that was.
I was so surprised, and itdidn't even take that much
willpower.
I mean, I wasn't fighting thedesire to jump up and go get a
(07:11):
donut that whole time.
It was like my mind made itselfup.
Now, I am thin, thin.
People don't do this, and so mybody just followed suit.
So do affirmations work?
You best believe they do work.
You best believe they do.
They absolutely do, becauseyour body is going to want to
(07:32):
move in the direction that yourmind has been saying.
Think of your chosen affirmationas a lighthouse beam
illuminating your path through2025.
Steady, unwavering guides thatkeep you aligned with your true
north, especially duringchallenging moments.
Through this mindful practice,transformation unfolds, not as a
(07:54):
harsh demand or change, but asa natural evolution into your
most authentic, empowered self.
So that is step one.
So that is step one.
Step two create joy anchors.
Choose a small daily practicethat lights you up.
(08:17):
Maybe it's a five-minutemorning meditation Well, that's
what I recommend or a mindfulwalk.
Whatever it is, just choose.
If you already have a routineand you love it, choose to
double down on it.
I have a very consistent dailyroutine.
I like to come into the dayslowly and with joy, because it
(08:38):
allows my body and mind toharmoniously align with the
natural rhythms of awakening,honoring the daily transition
from rest to activity.
This gentle approach activatesour parasympathetic nervous
system, reducing cortisol levelsand fostering a state of
peaceful alertness that createsan optimal foundation for the
(09:02):
day ahead.
When we rush into our mornings,we trigger our sympathetic
nervous system's fight or flightresponse, potentially creating
unnecessary stress and anxietythat can ripple through your
entire day, or it might evencreate a freeze response that
makes it harder to get out ofbed.
(09:23):
How about that, however?
By mindfully easing into ourwaking hours, we allow our
bodies to naturally completetheir sleep cycles, while our
minds gradually emerge intoconsciousness with clarity and
purpose.
So this intentional morningrhythm supports healthy cortisol
(09:47):
awakening response, enhancescognitive function and emotional
regulation.
Activates the prefrontal cortexfor better decision-making,
allows for natural melatonindissipation, creates space for
mindful intention setting.
Now you might be wonderingthat's interesting, spewey.
(10:08):
What is your morning routine?
Well, I am not a big fan ofjumping out of bed at the crack
of my eyelids, so while I'mstill in bed, I like to listen
to a daily Christian meditation.
And because I'm married and myhusband's still sleeping, I put
on my headphones and I listen tomy meditation.
And because I'm married and myhusband's still sleeping, I put
on my headphones and I listen tomy meditation.
(10:29):
It centers me and it's usuallyabout 18 minutes long.
So, frankly, it buys me 18minutes before I actually have
to get out of bed and it'sdelicious.
Once I am up, I like to listento peppy, positive, joyful music
that puts me in a good mood.
(10:50):
And because I'm a God lover, Itend to listen to either
something that is gospel, or Ilisten to African gospel, or I
will listen to worship music,just whatever I feel.
That just moves me in apositive way.
I have been known to dancearound as I brush my teeth and
(11:12):
because now I'm awake and I wokeup gently and now I have filled
my soul with joy.
Then I go to my meditation spot.
I read my affirmations, I openwith a prayer, sit in stillness
anywhere from five to 30 minutes, depending on how much time I
have.
One of the things that I liketo do during that time is I like
(11:35):
to think of what are the threepriorities that I have to do
today at work, and so I set myintentions.
I make sure I remember thosethree things.
I put them on my to-do list asthe top priorities, and that is
part of how I start my day whenI actually get to work.
So once I am done with mymeditation time, my centering
(11:59):
time, then I head off to the gymand then I shower and off I go
to work.
Now, your routine does not haveto be this involved.
If you're sitting therethinking, wow, 30 minutes of
meditation and then you go tothe gym, how much time are you
spending in the morning and whattime are you getting up?
Well, usually I'm getting up atabout four.
(12:20):
I'm a morning person, so I liketo be in bed by nine.
Sometimes I am, sometimes I'mnot, but typically this routine
for me.
If it's really going to worklike I want it to, I get up at
four, and so it's usually about4.18, 4.20 by the time I'm
rolling out of bed.
I try to be at the gym bysomewhere between five and six,
(12:46):
and I usually am in the officeright around eight o'clock.
So it requires discipline andconsistency.
For sure, your routine does nothave to be this involved.
Mine evolved over time and itworks for me, so it's habitual
(13:08):
for me now.
Even if I don't have time to goto the gym, like if I have to
work late, which I often do, andI don't get to go to bed on
time and I'm not able to get upat four.
Because I like to prioritizesleep, because if I have at
least enough sleep, then I canbe fruitful for the rest of the
day, even if I don't get myentire morning routine in for
(13:34):
the rest of the day.
Even if I don't get my entiremorning routine in.
So I always make time for atleast five minutes of centering
meditation, because it makesthat much of a difference to the
rest of my day and because I'ma God lover, I actually do like
to consult God.
I'll sit down for my meditationand I'll say okay, so you know
the day ahead.
What do you suggest?
My three, my top threepriorities should be Sometimes I
(13:56):
get clarity, sometimes I don'tget clarity, in which case I
decide for myself, and so thatis how I like to start my
morning routine.
So figure out what your bestmorning routine is, even if it's
just adding one new thing.
Create that joyful anchor thatyou can start your day with.
(14:19):
So that takes us to step three.
Celebrate every spark, trackyour bright moments, letting
each small win illuminate yourpath forward.
If you take time to reflectevery night or every morning, it
gives you a chance to thinkback on what happened the day
before.
Mindfulness is being present inthe moment, without judgment
(14:47):
and without being overwhelmed bywhat happened or what's
happening around you.
So, even if yesterday didn't gowell, you can use your
reflection time forself-forgiveness or to plan
corrective action that you needto take today.
Either way, get into the habitof sitting in stillness.
(15:08):
If you would like astep-by-step guide, you can pick
up your copy of Mindful in Five, either the classic edition,
which is called Meditations forPeople with no Time, or the God
Lovers edition, and you canlearn.
(15:28):
There is a practice sectionwhere you meet two characters
Chantel and Akar.
Chantel is a mindful ninja.
She has been meditating foryears.
Akar is a frazzled.
I think he's a.
What is Akar?
He's a sales executive and heis frazzled because they have a
terrible CEO and he is trying tofigure out how he can get her
(15:54):
peace because he's looking ather like you know what?
She is faced with the samepressures and the same stresses
that he is, and yet he can seethe difference between how she
absorbs the things that happensand responds in a way that is
(16:16):
always calm and never seems toruffle her, while he is like
panic city and he's alwaysstressed out about everything,
and so he's like I want yourpeace, how do I get there?
And so she teaches him chapter.
Every chapter is short, andevery chapter deals with one
thing that each of us strugglewith when we are trying to start
(16:39):
a mindfulness practice.
For example, a car has a hardtime taming his racing mind and
he feels like a total failure.
So he comes in, he talks to herabout that and she gives him
some pointers.
He has a hard time finding aplace in his house where he can
have his meditation habit.
(16:59):
Every day he has a hard time.
He tries laying down, he triessitting, he falls asleep and
he's challenged.
These are just common problems,right?
He tries to sit for just fiveminutes and it feels like
forever, and so these are theproblems that many of us face
(17:19):
when we are learning.
These are the problems that Ifaced when I was learning, and I
was just tickled to bits tofind out that a lot of the monks
that I listened to and that Ilearned from had exactly the
same experiences.
So you are not alone.
If you tried in 2024 to do thismindfulness stuff and it didn't
work out and you felt like afailure, come on back, because
(17:43):
whatever you experienced issomething that everybody or at
least most people, I'm sure haveexperienced, as we have all
worked through it.
But you can find success andsuccess is not hey, I finally
figured it out.
Success is I am showing up andhaving this habit every single
(18:04):
day.
That is success, kind of likeif you want to get buff or in
better shape.
Success is not.
I went to the gym this one dayand I came back with muscles.
No, no.
Success is I have built a habitof going to the gym and over
time I am going to see results.
Mindfulness, meditation isexactly the same.
Just build the habit and getinto a consistent habit.
(18:27):
So back to the value ofaffirmations.
Research shows that when wealign our actions with our
deepest truths, transformationflows naturally and joyfully.
So what I'm trying to get youaway from is that cycle of I'm
going to make all theseresolutions and you make all
(18:48):
these resolutions, and then aweek later, two weeks later,
real life has stepped in andyou're all these resolutions.
And then you know, a week later, two weeks later, real life has
stepped in and you're like, ah.
And then, by the time February,march roll around, you have
just given it up because you'rejust like this is not working
and I'm a failure, and I'm sadand I'm just crying about it.
I'm just crying about it.
(19:13):
Yes, so 2025 is not aboutbecoming someone new.
It's about letting yourauthentic light shine even
brighter.
How about that?
Wouldn't that be nice?
Wouldn't it be nice?
Yes, so here we go, your first2025 mindfulness challenge.
(19:35):
Start by setting youraffirmations and establishing a
time and place each morning orevening when you will read them
and take at least five minutesfor yourself.
And take at least five minutesfor yourself To help you soar
into 2025,.
(19:56):
Take advantage of the discountcode in the show notes for
everything in the online storeat spewyjeffersoncom, available
for a limited time.
Whether you want the classicbook Mindful in Five A Year of
meditations for people with notime, or the God Lovers edition,
(20:16):
if you want to center yourmindfulness meditation practice
around deepening yourrelationship with the Lord, you
cannot go wrong by committing toelevating your work and
empowering your life byharnessing the power of
mindfulness in 2025.
And if job hunting is in yourfuture, take heart.
(20:40):
Use the link in the show notesto pre-order a copy of your
upcoming Mindful in 5 PracticalPractice Guide for Job Seekers,
where you will learn how tocombine the power of AI, online
job resources, networking andmindfulness to soar into your
(21:00):
next role.
So this year is not aboutpressure.
It's about presence.
Small mindful moments createmagnificent transformations.
I am wishing you a year filledwith peace, purpose and endless
(21:39):
possibilities.
Let's make 2025 our mostmindful year yet.
Speaker 2 (22:03):
Until next week.
This is Be Well saying bemindful and be well.
Our unsigned copies from AmazonBarnes Noble are wherever you
get your books.
Visit SpeedwayJeffersoncom todownload sample chapters of the
book, watch videos and become amindful ninja.
Join us on the LinkedIn Mindfulin 5 group and share your
(22:25):
thoughts.
Until next time, be mindful andbe well.
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