Mindful in 5 Podcast

We all have bad days. Whether you are encountering a bad day or a challenging client situation, here's a hack you can use. 

Join us as we delve into the life of Barry Miles, a diligent lawyer at Sunderland Medical. Amid the whirlwind of stressed clients reaching out from every direction, Barry harnesses the simple yet profound power of his secret weapon. 

While it may seem straightforward, this humble gesture is backed by science. It releases feel-good neurotransmitters like dopamine, and believe it or not, it can even lower your stress hormone levels. Beyond the technique, Barry masterfully combines softness, curiosity, and empathy, fostering genuine connections. 

If you’re navigating a tough day or a tricky situation, take a leaf from Barry's book. Train your brain by shaping your face and witness its transformative effect. After all, in the world of energy and emotions, we often attract what we reflect. Let's illuminate our days, one smile 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
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• YouTube
• Contact Us: [email protected]
• Rate Us: Goodreads and ...

Today, let's explore the art of managing 'Derailer Stress' in the fast-paced world of client interactions. 

Drawing inspiration from Barry Miles of Sunderland Medical Incorporated, as highlighted in the 'Mindful in 5' book, we get a glimpse into the chaotic realm of his demanding job. Bombarded by constant interruptions, how does Barry maintain his calm and ensure effective client interactions? 

Enter his strategy—a masterstroke rooted in cognitive psychology and the neuroscience of stress. By anticipating the daily disruptions and aligning his expectations, Barry masterfully reduces the perceived threats and subsequent stress responses. 

Dive into the intricate connection between our brain's prefrontal cortex, the 'fight, flight or freeze' reaction, and how setting expectations can minimize our body's stress responses. Embrace the wisdom of aligning with reality, activating rationality, and attaining psychological flexibility to truly transform your day. 

Ready to pivot your mindset for a less stressful experience? Let's journey together. Stay tuned for more, and 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: [email protected]
• Rate Us: Goodreads and ...

Many of us - especially if we work behind desks - have heard that sitting for long periods is bad for us. But have you ever felt a twinge in your neck after a stressful day or experienced fatigue that just won't fade? Have you ever wondered if these could be related to your emotions? 

Dive deep into the nexus of feelings and well-being as we welcome Body Code and Emotion Code practitioner, Merie Weismiller Wallace. In this episode, Merie unravels how chronic stress and emotions become silent disruptors of our health. 

Mindfulness is fundamentally about being present in the moment without judgment and without being overwhelmed by wha's happening around you. However, we can't address what we don't acknowledge. Research professor and author, Brené Brown, explains the importance of expanding our vocabulary to encompass the range of our emotional experiences.

Learn about energy work and how it can be applied to promote healing. We hope these conversations with Merie will add a valuable dimension to how you connect your emotions to your physical health. 

Connect with Merie

• ReLease Energy Work https://www.releaseenergywork.com/
• Merie began her career as a photographer. You might not know her but you've seen her work.
• Connect with Merie on Facebook https://www.facebook.com/merie.wallace
• What is the Emotion Code? Dr. Bradley Nelson explains 

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: [email protected]
• Rate Us: Goodreads and ...

Unveiling Mindful in 5 - Season 4: A Journey of Clarity & Connection"

Dive into the exhilarating launch of Mindful in 5 Season 4, as we embrace a season painted with the hues of joy and clarity. From a refreshing green cover art twist, signaling new beginnings, to the deeply touching ‘Mindful in 5 - God Lovers' Edition’, this season promises a softer, more supported connection to mindfulness. Amid the bustle of professional life, leaders and seekers alike will discover bespoke mindfulness slices to savor. Be captivated by the depth of the Learning Zone Model as we journey through life’s Comfort, Learning, and Panic zones. Plus, a riveting guest - Merie Wallace, an Emotion Code & Body Code Practitioner, awaits to intrigue and enlighten. As Spiwe often says, it's all about staying present amidst the chaos. So, gear up Mindful Ninjas, and tune in for a season that's as cheerful as it is transformative!

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: [email protected]
• Rate Us: Goodreads and ...

Get ready to embark on a fun summer journey as we reach the season finale of Mindful in 5 Season 3!

Join us as we reflect on the extraordinary wisdom shared by our remarkable guests, who have inspired us with their profound insights and transformative experiences.

But that's not all - brace yourselves for a breathtaking revelation that will leave you on the edge of your seat! In an exclusive sneak peek, we unveil a tantalizing secret that awaits in Season 4, promising even deeper introspection, riveting conversations, and a captivating exploration of the human spirit. Join us  for this wonderful conclusion to Season 3 and prepare to unlock the gateway to an extraordinary new chapter in Mindful in 5!

Season 3 Guest Episodes

• Avoid Toxic Positivity with Karen Richard
• Build Confidence Through Self-Care with Dorothy-Inez
• Cultivating Self-Confidence From the Inside Out with Dorothy-Inez
• Cultivate Your Confidence Mindset with Dorothy-Inez
• Listening at the Speed of Business with Melanie R. Jones
• Overcoming Stress & Anxiety with Karen Richard
• What Optimism is and Why We All Want It with Brent

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: [email protected]
• Rate Us: Goodreads and ...

Are you feeling isolated in your professional life? Do you struggle to find the support you need to excel in your career? You're not alone. Many of us feel the same way, but there's a solution that can help you thrive.

Join us on the latest episode of our podcast as we explore the value of professional support networks. Discover how connecting with like-minded individuals can boost your confidence, offer new perspectives, and provide a platform for growth.

Explore insights on the power of community. Tune in to discover the keys to unlocking your full potential in the workplace.

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: [email protected]
• Rate Us: Goodreads and ...

Are you looking for ways to stay calm and composed in the face of workplace challenges? Join us for this episode where we explore the power of being steadfast in the workplace. 

From cultivating inner calm and setting boundaries to practicing self-care and seeking support, we'll discuss practical tips and tools for staying centered no matter what the day brings. Tune in to discover how you can be steadfast and resilient in the workplace, and prioritize your mental health and wellbeing.

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: [email protected]
• Rate Us: Goodreads and ...

In celebration of Mental Health Awareness Month, let's prioritize taking care of our minds. Join us for a special Mindful in 5 episode as we explore 5 practices to help you clear your mind, find peace, and feel supported. 

Whether it's through self-compassion, mindfulness meditation, gratitude, exercise or social connection, we'll guide you on your journey towards greater mental clarity, inner peace and support. Tune in to discover powerful tools that can help you prioritize your mental health and wellbeing.

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: [email protected]
• Rate Us: Goodreads and ...

Are you ready to tap into your deep, determined, and confident self?

In this episode, we'll explore how mindfulness can help you expand your creative potential and stay focused on your purpose or your daily tasks. By learning how to quiet your mind and tune into your inner voice, you'll discover a renewed sense of clarity and purpose.

We'll share practical tips and techniques on how to cultivate a mindful approach to your daily routines. You'll learn how to tap into your inner resources and unlock your full potential.

Tune in to discover how you can become more focused and fit for purpose in all areas of 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: [email protected]
• Rate Us: Goodreads and ...

Today, we are exploring the power of the growth mindset. Are you ready to unleash your visionary, passionate, and determined self?

Understand what growth mindset is and isn't, and it can help you unlock your full potential. Through focused attention and confident perseverance, you can cultivate a growth mindset that will revolutionize the way you think and act.

By adopting a growth mindset, you'll learn how to overcome challenges, embrace change, and achieve your goals with greater consistency. 

Apply the growth mindset to all areas of your life, from work to relationships and beyond. Harness the power of your mind to create lasting change.

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: [email protected]
• Rate Us: Goodreads and ...