Episode Number: 5 

Host: Shaun Southworth 

Special Guest: Dr. Kia Silva 

In this thought-provoking episode of The Mindful Workplace Podcast, Shaun Southworth dives into the transformative power of human connection and holding space. With special guest Dr. Kia Silva, a licensed psychologist and founder of Atlanta Prosper Psychological Services, they unpack how fostering meaningful relationships can anchor us during workplace challenges and life transitions.  

Whether you're facing a toxic work environment, grieving a personal loss, or simply seeking to build deeper connections, this episode offers actionable insights and inspiration. 

What is Holding Space? 

• Defined as creating an environment of openness and presence, free of judgment or the pressure to fix. 
• How holding space can radically deepen relationships and foster healing. 

Breaking Through Isolation: 

• Tips for highly sensitive or anxious individuals to overcome unintentional emotional barriers. 
• Strategies for being fully present in conversations and interactions. 

Friendship and Connection: 

• Key traits of a good friend: vulnerability, reliability, and nonjudgmental support. 
• Practical ways to build adult friendships through shared activities and intentional outreach. 

Understanding Grief: 

• Grief extends beyond losing a loved one to include identity shifts, workplace changes, and other transitions. 
• How to process grief with self-compassion and support. 

1. Mike from Dallas: 

• Mike is struggling to fit in at a new workplace, often eating lunch alone and feeling excluded from workplace cliques. 

Advice: 

• Use mindfulness techniques to cultivate awareness of the workplace environment. 
• Notice small details about coworkers to identify conversation starters. 
• Practice visualization by imagining positive interactions with coworkers to reduce anxiety. 
• Be patient and compassionate with yourself—adjusting to a new workplace takes time. 

2. Ryan from Washington, D.C.: 

• Ryan works in a toxic office where gossip and distrust are rampant, leaving him feeling isolated and paranoid. 

Advice: 

• Focus on creating internal boundaries to protect emotional well-being. 
• Practice the RAIN process to acknowledge and process negative emotions. 
• Build connections outside of the workplace to counteract toxicity. 
• Remember that boundaries and self-care are crucial for navigating toxic environments. 

3. Sophie from Atlanta: 

• Sophie is dealing with the emotional aftermath of a breakup, which is affecting her focus and motivation at work. 

Advice: 

• Use the RAIN process outside of work to process emotions in a structured way. 
• Prioritize self-compassion and give yourself grace during this challenging time. 
• Incorporate the “Five F’s” (Fitness, Friends, Focus, Faith, and Forgiveness) to rebuild resilience. 
• At work, use mindfulness techniques like breathing and focusing on the present moment to stay grounded. 

• Mental Health Support: 
• 988 Crisis Line: Call or text 988 for confidential support. 
• Veterans Crisis Line: Call 988 and press 1 or text 838255. 
• Crisis Text Line: Text HOME to 741741. 
• Recommended Reading: 
• Radical Acceptance by Tara Brach – A foundational resource on mindfulness practices. 
• Duke University Study (Details) 

• Holding space requires presence and intentional listening. 
• Connection is a biological necessity; meaningful relationships are critical for resilience. 
• Mindfulness practices like the RAIN process can help process emotions and build boundaries. 

• We love hearing from you! Submit your questions for our Ask Shaun Anything segment by calling or texting 404-490-2193. 
• Enjoying the podcast? Leave a five-star review and share it with friends and colleagues. Your support helps us spread mindfulness to more workplaces worldwide. 
• Follow us on Instagram (@mindfulworkplacepodcast) for more insights and strategies on thriving at work. 

• Website: AtlantaProsper.com 
• Instagram: @theprosperdr 

Remember, whether you're navigating workplace stress, personal setbacks, or simply striving to be your best self, mindfulness and connection are powerful allies. 

Host: Shaun Southworth 

Guest: Elisabeth Bletsch, Licensed Clinical Social Worker and Trauma-Focused Therapist 

In this episode, host Shaun Southworth explores how embracing the present moment can revolutionize your experience at work. With insights from his journey as a mindfulness practitioner and employee rights attorney, Shaun discusses practical techniques to combat workplace stress, distractions, and anxiety. Joining him is licensed clinical social worker and trauma-focused therapist Elisabeth Bletsch, who shares how mindfulness and techniques like EMDR can support healing and resilience. 

• The Ripple Effect of a Single Mindful Moment: Shaun explains how even a brief mindfulness practice can positively influence your entire day. 

• Understanding the Harvard Study on Mind-Wandering: Learn why 47% of our waking hours are spent thinking about something other than what we’re doing and how to break that cycle. 

• Practical Mindfulness Tools: 

1. Breathing exercises, including color breathing. 
2. The 5-4-3-2-1 technique for grounding. 
3. Gratitude practices to shift perspective. 

• Elizabeth Bletsch on Trauma and Healing: Discover how EMDR therapy reprocesses traumatic memories and why mindfulness is a cornerstone for emotional regulation. 

• Tips for Workplace Resilience: 
• How to focus in hostile work environments. 
• Creating mindful moments during the workday to reduce stress. 

Shaun answers listener questions on common workplace challenges: 

1. Struggle with Overwhelming Work: Samantha from Boston feels buried by constant interruptions and endless tasks. 

• Advice: Shaun suggests implementing digital boundaries, using mindful breathing to reset during the day, and experimenting with the Pomodoro technique to structure focused work sessions. 

2. Fear of Probation Failure: Raj from Seattle is struggling with anxiety about passing his federal probationary period. 

• Advice: Shaun advises a holistic approach using the “5 F’s” (Fitness, Focus, Friends, Faith, and Forgiveness), emphasizing mindfulness practices, physical exercise, and connecting with support systems to navigate stress. 

3. Team Disengagement: Elena from Miami wants her team to be more present during meetings. 

• Advice: Shaun recommends starting meetings with a one-minute mindfulness exercise to center everyone’s attention, setting clear expectations for engagement, and incorporating activities that encourage participation. 

• Mindfulness doesn’t require hours of effort—start with just five minutes a day. 
• Your mind is a tool; learning to manage it can transform both work and life. 
• Small, intentional practices like gratitude or mindful breathing can create profound changes over time. 

Harvard Study on Mind-Wandering (View Study Details) 

• We love hearing from you! Submit your questions for our Ask Shaun Anything segment by calling or texting 404-490-2193. 
• Enjoying the podcast? Leave a five-star review and share it with friends and colleagues. Your support helps us spread mindfulness to more workplaces worldwide. 
• Follow us on Instagram (@mindfulworkplacepodcast) for more insights and strategies on thriving at work. 

Thank you for tuning in! Remember, mindfulness is a journey. Embrace the present moment, and together, we can create more peaceful and productive workplaces. 

Host: Shaun Southworth

Guest: Robin Kirkpatrick, Licensed Therapist

In the third episode of the Mindful Workplace Podcast, host Shaun Southworth delves deep into the transformative power of forgiveness and letting go in the face of workplace trauma. Joined by licensed therapist and mindfulness practitioner Robin Kirkpatrick, they explore how holding onto resentment can harm one's mental and physical health, and how mindfulness and forgiveness can pave the way for healing and empowerment.

• The Poison of Resentment:
• Shaun shares a powerful anecdote from a client who realized that "holding onto resentment was like drinking poison and expecting her former boss to get sick."
• Discussion on how resentment and anger can lead to physical health issues such as high blood pressure and decreased immune function.
• Understanding Forgiveness:
• Forgiveness is not about excusing the wrongdoer but about freeing oneself from ongoing pain.
• The difference between forgiving and forgetting, and how forgiveness can be a form of self-care.
• Mindfulness Strategies for Letting Go:
• Techniques such as writing forgiveness letters and using mantras like "I release the things that are not serving me."
• Emphasis on embracing emotions rather than suppressing them to facilitate the healing process.
• Interview with Therapist Robin Kirkpatrick:
• Robin defines emotions and feelings and explains how they manifest in the body.
• The role of therapy in creating a safe space for vulnerability and healing.
• Tips on selecting the right therapist and understanding the therapeutic relationship.
• The ongoing process of forgiveness and letting go, and how it's not a one-time event.
• Self-Forgiveness:
• The importance of forgiving oneself as part of the healing journey.
• Recognizing and addressing one's own contributions to a toxic situation without self-blame.

• Mark from Chicago: Struggling with isolation while working remotely.
• Advice: Incorporate mindful breaks, schedule intentional activities, and engage in practices that foster connection and motivation.
• Aisha from Dallas, Texas: Dealing with a micromanaging boss causing stress and self-doubt.
• Advice: Practice grounding exercises, focus on self-confidence, and approach conversations with calmness and clarity.
• Carlos from San Francisco: Facing anxiety due to workplace changes and uncertainty.
• Advice: Start a mindfulness practice to become aware of anxious thoughts, question their validity, and reduce their impact.

• Holding onto resentment only harms oneself; forgiveness is a personal journey toward healing.
• Mindfulness can be a powerful tool in navigating workplace challenges and emotional turmoil.
• Therapy provides a supportive environment to process feelings and reclaim personal power.
• Self-care practices are essential in maintaining mental and emotional well-being during stressful times.

• Connect with Robin Kirkpatrick: RobinKirkpatrick.com
• Licensed therapist offering online therapy services across Georgia.
• Mindfulness Practices: Techniques and exercises to manage stress and promote emotional health.

• Leave a Review: If you enjoyed the episode, please leave a five-star review and share it with friends.
• Submit Questions: Call or text your questions for future episodes to 404-490-2193.
• Stay Connected: Follow the Mindful Workplace Podcast for more insights and strategies on thriving at work.

Shaun emphasizes that while legal action addresses injustices, personal healing comes from within through practices like forgiveness and mindfulness. He encourages listeners to be patient with themselves and to seek support when needed, reminding everyone that transforming one's work life is a journey best taken one mindful step at a time.

Episode 2: Turning "F* IT" into Freedom – The Five 'F's to Transform Workplace Stress

Show Notes:

Welcome back to The Mindful Workplace Podcast! I'm your host, Shaun Southworth, founder of Southworth PC and a mindfulness practitioner committed to helping you navigate and transform your work life. In today's episode, we're diving into where the concept of "F*** IT" came from and how flipping this phrase can lead to empowerment through the Five 'F's. Plus, we have a special interview with Lydia Head, the de facto Head of Culture at Southworth PC, who will share how we incorporate mindfulness into our company culture.

In This Episode, You’ll Learn:

• The Origin of "F* IT":** How a moment of frustration led to a powerful mindfulness framework.
• The Five 'F's Explained:
• Fitness: How physical activity can be your go-to stress reliever.
• Focus: Techniques to enhance concentration and tackle your to-do list effectively.
• Friends: The importance of building meaningful connections at work.
• Forgiveness: Letting go of grudges to reclaim your energy.
• Faith: Trusting in yourself and the process during challenging times.
• Practical Mindfulness Practices: Real-world applications of the Five 'F's to reduce workplace stress.
• Insights from Lydia Head: How mindfulness shapes our culture at Southworth PC and how you can implement similar practices in your workplace.

Key Takeaways:

• Flip the Script: Transforming "F*** IT" from a phrase of defeat into a mantra for empowerment.
• Actionable Steps: Each of the Five 'F's offers simple, practical ways to handle stress.
• Fitness: Incorporate movement into your day to boost your mood.
• Focus: Use mindfulness to improve concentration and productivity.
• Friends: Build a support system to enhance your work experience.
• Forgiveness: Release negative feelings that drain your energy.
• Faith: Cultivate trust in yourself and the journey you're on.
• Cultural Integration: Lydia shares how mindfulness isn't just a personal practice but a cultural one that can transform an entire organization.

Interview with Lydia:

We sit down with Lydia, the de facto head of Culture at Southworth PC, to discuss:

• Mindfulness in Action: How we weave mindfulness into our daily operations.
• Creating a Supportive Environment: Strategies for fostering a culture where employees feel valued and heard.
• Advice for Leaders and Teams: Tips on integrating mindfulness practices into any workplace, regardless of size or industry.

Listener Q&A:

• We take questions from podcast listeners.
• Do you have a question or need advice on applying mindfulness in your work life? Call or text me at (404) 490-2193 for a chance to be featured in our next "Ask Shaun Anything" segment!

What’s Next:

In our upcoming episode, we'll explore more practical mindfulness exercises tailored for common workplace challenges and hear from experts who have successfully implemented these strategies. Remember, every moment is an opportunity to choose mindfulness over stress.

Support the Podcast:

If you found value in today's episode, please leave a five-star review and share it with your colleagues and friends. Your support helps us reach more people and fosters a more mindful workplace for everyone.

Stay Connected:

• Follow us on Instagram: @mindfulworkplacepodcast
• Visit our Website: www.mindfulworkplacepodcast.com for additional resources and updates on future episodes.

Episode 1: The Beginning of Mindful Work – Your Guide to Thriving, Not Just Surviving

Show Notes:

Welcome to the very first episode of The Mindful Workplace Podcast! I’m your host, Shaun Southworth, founder of Southworth PC and a mindfulness practitioner dedicated to helping people navigate and transform their work lives. In this inaugural episode, I’m excited to introduce myself, share my personal journey, and explain why mindfulness is such a game-changer in the workplace.

In This Episode, You’ll Learn:

• Who I am and why I started this podcast.
• My background, from teaching middle school to becoming a federal employee rights attorney.
• How mindfulness helped me overcome my own work stress and led to a happier, more fulfilling life.
• What mindfulness really means and how it can help you—whether you’re dealing with burnout, workplace drama, or leadership challenges.

Key Takeaways:

• Mindfulness is about being present, not getting lost in past mistakes or future worries.
• Simple practices like mindful breathing, gratitude, and reframing your thoughts can significantly reduce stress and increase productivity.
• Real-life examples from listeners, including Janelle and Andre, who share their workplace struggles and how mindfulness can help them regain control.

Listener Q&A:

• Janelle from Atlanta struggles with unwinding after work, constantly feeling stressed and replaying the day’s events. Shaun offers practical mindfulness exercises for transitioning from work to home life.
• Andre from Washington DC feels unappreciated in a toxic work environment. Shaun discusses the power of self-compassion and mindfulness to navigate workplace politics without losing yourself.

Call to Action:

• Do you have a question or need advice on how to apply mindfulness in your work life? Call or text me at (404) 490-2193 for a chance to be featured in the next episode’s “Ask Shaun Anything” segment!

What’s Next:

In our upcoming episodes, we’ll dive deeper into practical mindfulness strategies you can implement at work, hear from experts in mindfulness and leadership, and, of course, continue answering your burning questions. Remember, this podcast is about real solutions, not just theory. Together, we’re going to transform your work life!

Support the Podcast:

• If you enjoyed today’s episode, please leave a five-star review and share it with your friends! Your support helps us reach more people and create a more mindful workplace for everyone.

Stay Connected:

• Follow us on Instagram at @mindfulworkplacepodcast.
• Visit our website at www.mindfulworkplacepodcast.com for more resources and episode updates.

Thanks for tuning in to The Mindful Workplace Podcast! Stay mindful, and see you next time!