The Mindfulness Podcast: Recent Episodes
with Lele and Pat
meditation practice, perfect for when you're feeling compressed by life's demands.Whether you're new to mindfulness or a seasoned practitioner, this conversation offers fresh perspectives on how to live more consciously in our busy, overstimulated world.Featured Practice: Centered and Spacious Meditation (10 minutes)Resources Mentioned:- Clear Sky Meditation Center: clearskycenter.org- Mini Retreat Guide https://ibm.box.com/shared/static/btukluk3n7z72ba7c8umpxjlkd0ikcht.pdf
Day 21 marks the final episode of the Minimal Mindfulness Guidance Challenge with Silence - the ultimate minimal practice. Hosts Lele, Pat, and Nieta reflect on the challenge journey, discussing how finding the minimum words was both difficult and liberating, reminding them that mindfulness is fundamentally about awareness, not elaborate guidance. The episode concludes with a practice that has no guidance at all just a body scan, the deepest breath of your day, a gentle smile, and silence. This final meditation invites you to practice completely on your own, embodying the true spirit of minimal mindfulness.
Day 20 of the Minimal Mindfulness Guidance Challenge explores Intentionality - a meditation that empowers you to choose how you want to be present. Through minimal cues, this practice invites you to set an intention for this moment, noticing the difference between trying to achieve something and simply choosing how you want to be. As thoughts and emotions arise, gently return to your intention. Finally, consider what intention you'd like to carry from this practice into the rest of your day. This meditation cultivates purposeful presence.
Day 19 of the Minimal Mindfulness Guidance Challenge explores Square Breath - a structured breathing meditation that creates balance and calm. Through minimal cues, this practice guides you through a four-part breath cycle: inhale for a count of 4, hold that breath for a count of 4, exhale for a count of 4, and hold empty for a count of 4. This equal-sided breath pattern (like a square) regulates the nervous system and cultivates focused, rhythmic awareness.
Day 18 of the Minimal Mindfulness Guidance Challenge explores Hand Awareness - a meditation that deepens embodied presence through mindful movement. Through minimal cues, this practice invites you to look at your hands while still, notice how they feel from the inside, then move one finger as slowly as possible. Observe the intention before the movement—the subtle impulse that precedes action. This meditation cultivates awareness of the mind-body connection at its most intimate level.
Day 17 of the Minimal Mindfulness Guidance Challenge explores The Pause - a meditation that reveals the space between thoughts. Through minimal cues, this practice invites you to close your eyes and do nothing, waiting for the next thought to appear. Then open your eyes, see the room, and notice if the mind feels quieter. This meditation cultivates awareness of the gaps in mental activity—the natural pauses where stillness resides.
Day 16 of the Minimal Mindfulness Guidance Challenge explores Gratitude - a heart-opening meditation that connects you with appreciation. Through minimal cues, this practice invites you to bring to mind something you can appreciate, something you feel gratitude for. Notice the emotions and feelings that arise, observe any physical sensations associated with this gratitude, and experience it fully with mind and body. This meditation cultivates the transformative power of appreciation.
in your feet, then expand to feel the energy in your whole body. Rest in this total body awareness—the aliveness, the vibration, the energetic presence that animates you. This meditation cultivates sensitivity to the body's subtle energy.
Day 14 of the Minimal Mindfulness Guidance Challenge explores Release Tension - a progressive relaxation meditation that uses contrast to deepen awareness. Through minimal cues, this practice invites you to slowly clench your fists tight, notice the tension in your forearms, then release and feel the blood flow back. By creating and releasing tension, you heighten your awareness of the sensation of relaxation itself. This meditation teaches the body what true release feels like.
and viewing them like clouds in the sky or fish in a pond. Notice how thoughts can be charged with emotions and sensations, how they come, stay, and eventually go. This meditation cultivates the witness perspective, observing the mind without being swept away by it.
Day 12 of the Minimal Mindfulness Guidance Challenge explores Body Center - a grounding meditation that connects you with your body's core. Through minimal cues, this practice invites you to bring attention to the center of your body, perhaps breathing into that center, simply being with it, or observing wherever the center might be for you. Connect with the sensations, attributes, and tonality of your body's center, your anchor point of embodied presence.
Day 11 of the Minimal Mindfulness Guidance Challenge explores Heartbeat - an intimate meditation that connects you with your body's natural rhythm. Through minimal cues, this practice invites you to place a hand over your heart, feel the pulse in your chest, notice the pulse in your fingertips, and sync your breath to this rhythm. This meditation cultivates awareness of the constant, life-sustaining beat within you, deepening your connection to the body's innate wisdom.
Day 10 of the Minimal Mindfulness Guidance Challenge explores Spatial Presence - a meditation that expands awareness into the space around you. Through minimal cues, this practice invites you to notice the space above you, the space behind you, the volume of the whole room, and the space between you and the walls. This meditation cultivates a three-dimensional awareness of your position in space, deepening your sense of presence and connection to your environment.
Temperature - a sensory meditation that attunes you to thermal sensations. Through minimal cues, this practice invites you to feel the air on your face, notice the warmth in your palms, and become aware of any parts of your body that feel cold. This meditation cultivates sensitivity to the subtle temperature variations that constantly surround and move through us, deepening embodied presence.
Day 7 of the Minimal Mindfulness Guidance Challenge explores Visual Details - a focused seeing meditation that deepens your visual awareness. Through minimal cues, this practice invites you to pick one object and truly see it: notice its color, observe its texture, watch how light hits its surface, and trace its outline with your eyes. This meditation cultivates the art of seeing—moving beyond casual glancing to genuine observation and presence with the visual world.
Day 6 of the Minimal Mindfulness Guidance Challenge focuses on Sound - a deep listening meditation that explores the auditory landscape around you. Through minimal cues, this practice guides you to notice the closest sounds, then expand awareness to distant sounds, tune into sounds beside you, and discover the silence between sounds. The invitation is to listen openly without labeling or naming simply hearing, purely experiencing sound as it arises in this moment.
Day 5 of the Minimal Mindfulness Guidance Challenge explores Senses - a comprehensive awareness meditation that awakens all your senses. Through minimal cues, this practice invites you to become aware of sight and seeing, hearing and listening, smell, taste, touch, and the sense of mind-body connection. The practice then expands to sensing the present moment fully, the space inside and outside of you. This meditation cultivates a rich, multi-sensory awareness of the here and now.
Day 4 of the Minimal Mindfulness Guidance Challenge presents Face Scan - a relaxation meditation that releases tension held in the face. Through minimal cues, this practice guides you to soften the muscles in your forehead, relax your jaw and tongue, allow your eyelids to feel heavy, and notice any tension behind the eyes. The face holds countless expressions and stress throughout the day; this brief practice offers a gentle invitation to let it all go and find ease in the present moment.
Day 3 of the Minimal Mindfulness Guidance Challenge explores Contact Points - a sensory awareness meditation that brings attention to where your body meets the world. Through gentle cues, this practice guides you to notice the ground beneath you, the cushion or chair supporting you, the temperature and fabric against your skin, and where breath enters your body. By tuning into these contact points, where skin meets air, where body meets surface, you develop heightened present-moment awareness and embodied presence.Enjoy!
Day 2 of the Minimal Mindfulness Guidance Challenge focuses on Gravity - a grounding meditation that connects you with the earth's natural pull. Through minimal cues, this practice invites you to feel your feet pressing the floor, notice your weight on the chair, release tension by dropping your shoulders, and visualize roots growing from your feet into the ground. This brief, focused session helps cultivate stability, presence, and a deeper sense of being anchored in the present moment.
Day 1 of the Minimal Mindfulness Guidance Challenge introduces a month-long meditation series focused on breath awareness with minimal guidance. Hosts Lele, Pat, and Nieta kick-off the challenge and explain the philosophy behind minimal guidance meditation: creating space for practitioners to develop their own awareness, build sharper attention, and cultivate a kinder relationship with mind wandering. Unlike traditional guided meditations that continuously direct attention, this challenge encourages independence and self-discovery through silence and brief cues. The episode concludes with a simple breath-focused meditation practice.
of our brains.Featured Practice:Stick around for a guided 50/50 mindfulness practice where we use our phones in real-time to observe our physical and emotional reactions to social media apps.Join us as we learn how to reap the benefits of technology without succumbing to the consequences.
In this episode, Pat, Lele, and Nieta explore the big question: Is mindfulness still relevant in 2026? With global course enrollments declining and mindfulness no longer seen as a quick fix, the trio digs into why the practice endures and why it might matter now more than ever.Together they unpack:- Global trends and regional differences in mindfulness interest- Why mindfulness requires dedication, not shortcuts- How the practice has survived wars, crises, and thousands of years of change- The role of tech, information overload, and the attention economy- The growing scientific understanding of peace, calm, and well-being- How mindfulness supports life balance, happiness, and even financial clarityThe hosts also share their vision for the podcast in 2026 bringing stories, guests, and practical insights to listeners throughout the year.Stay until the end for a short guided breathing practice led by Pat.And is mindfulness still relevant for you today? Share your thoughts and join the conversation.
Join us for the final episode of the year as we pause to reflect on 2025 and set mindful intentions for the year ahead. In this conversation, Lele and Pat share highlights, challenges, and hopes for the future, exploring how mindfulness can help us navigate change, foster compassion, and bring more joy into our lives and work.This episode includes:Reflections on the past year’s experiences and lessonsInsights on sustaining mindfulness in a fast-paced worldA short guided exercise to close the year with gratitude and presenceTake a moment to breathe, reflect, and step into 2026 with clarity and intention.
Surprise! We couldn’t resist adding one more episode to our October mindfulness journey. Today is Halloween, and Lele and Nieta invite you to explore a theme that fits the day perfectly: fear.This special practice uses mindful visualization to gently observe and engage with fears whether it’s spiders, public speaking, or something else. You’ll learn how to notice your emotional and physical reactions, and how repeated, intentional exposure through mindfulness can help you build resilience and reduce fear over time.Remember: fear is a natural part of being human. This practice isn’t about pushing fear away it’s about meeting it with awareness, compassion, and curiosity.
Congratulations! You’ve reached Day 22 of the October Mindfulness Challenge. Today’s practice, led by Lele and Nieta, is a joyful and reflective way to close the journey: mindful listening to music.Choose a favorite song, any genre, any artist, and give it your full attention. Notice the rhythm, the melody, the emotions it evokes, and even the memories it brings. Try to hear something new, even in a song you’ve played a thousand times. Let music be your anchor to the present moment.Thank you for being part of this challenge. Whether you joined for a few days or all 22, your presence made this journey meaningful. Keep practicing, keep exploring, and let mindfulness continue to be part of your everyday life.
Welcome to Day 21 of our October mindfulness journey. Today, Nieta guides us through a powerful practice of observing emotions noticing what arises in the mind and body without judgment or labeling.This exercise is best practiced in real-time, when a strong emotion surfaces. Whether joy, frustration, sadness, or excitement, the invitation is to simply observe and allow, rather than react. This builds equanimity the ability to remain steady and present, no matter what arises.With just one day left, you’re almost at the finish line! Thank you for being here, for showing up, and for practicing together.
Welcome to Day 20! With just two more days to go, you’re almost at the end of our 22-day mindfulness journey. If you’ve been practicing regularly, you’ve built something truly meaningfula habit of presence, reflection, and care.Today’s practice is a short and simple mindful journaling exercise with Pat. You’re invited to write three sentences about how you feel right now. Approach this with intention and curiosity. Let the words flow without judgment, and notice what arises in your body and mind as you write.Thank you for being here, for showing up, and for practicing together.
Welcome to Day 19 of our October mindfulness journey. Today, Pat invites us to take a mindful pause outdoors—or simply by a window.This short practice encourages you to open your senses to the world around you. Whether it’s the breeze, the colors of the sky, the sound of birds, or even the stillness of the air, allow yourself to experience it with a sense of wonder and openness.Let nature be your meditation space today.
Welcome to Day 18 of our October mindfulness journey. Today’s practice is a gentle reminder to appreciate your body—not for how it looks, but for all it does to support your life.We often spend time in our minds or criticizing our bodies, but this practice invites you to shift into gratitude and non-judgmental awareness. From your breath to your heartbeat, your senses to your movement—your body is a miracle of survival, growth, and connection.End the practice with a mindful stretch and carry this kindness with you throughout your day.
Welcome to Day 17 of our October mindfulness journey. Today’s practice with Pat is a short but powerful sound meditation.Whether you choose music, nature sounds, ambient noise, or even silence, this practice invites you to simply listen—without labeling, judging, or reacting. Notice how quickly the mind tries to name or evaluate what it hears, and gently return to the act of listening itself.Let sound be your anchor to the present moment.
Welcome to Day 16 of our mindfulness challenge. Today’s practice is a grounding belly breathing exercise that invites you to reconnect with your body and its natural rhythms.By gently guiding your attention from your feet to your belly, you’ll tune into the subtle yet powerful movement of your breath. This practice activates the parasympathetic nervous system, helping you feel more relaxed, centered, and connected to your inner wisdom—your “gut instinct.”Let your breath be your anchor today.
Welcome to Day 15! If you’ve been practicing daily, you’ve likely started forming a beautiful habit—a small ritual that brings you back to the present moment. Today’s practice is all about the mindful smile.With just a breath and a gentle lift of the corners of your mouth, you can shift your mood, soften your body, and reconnect with gratitude. Smiling mindfully is a simple yet powerful way to embody joy and presence.Let your whole self smile—your face, your heart, even your feet. And carry that smile into your day.
Welcome to Day 14 of our October mindfulness journey. Today’s practice is a gentle thought observation exercise that invites you to imagine your mind as an aquarium—full of colorful thoughts, emotions, and distractions swimming by.Rather than getting caught up in each thought, this practice helps you take a step back and simply observe. Like watching fish through glass, you’ll learn to notice your thoughts without judgment, allowing them to come and go while staying grounded in your breath and body.This is a powerful way to cultivate presence, especially as we head into the final stretch of our challenge.
Happy Friday and welcome to Day 13! Today’s practice is all about mindful stretching—a gentle way to bring awareness to your body, breath, and emotions through movement.Whether you're at your desk, on the bus, or standing in your kitchen, you can stretch with intention. The key is to move slowly, tune into your sensations, and notice how your body feels. This practice is a perfect way to close the week with presence and ease, enjoy!
Welcome to Day 12 of our mindfulness challenge. Today, Pat guides us through a gentle and grounding breath and body awareness practice.This session invites you to tune into the sensations of your body—both external and internal—and to connect with your breath as it naturally flows. By simply noticing what’s present, without trying to change anything, we cultivate a deeper sense of presence and curiosity.Let this practice be a moment of stillness in your day, helping you transition into what’s next with greater awareness and ease.
Welcome to Day 11 of our Mindfulness Challenge. Today’s practice is a gentle visualization exercise that invites you to revisit a place that brings you peace, safety, or inspiration. It could be a cozy room, a quiet forest, or a sunlit beach—anywhere that feels like a sanctuary.Through guided imagery, you’ll explore this space with all your senses: noticing colors, textures, sounds, and emotions. This practice helps cultivate calm, presence, and emotional resilience—especially valuable during busy or stressful times.Let this inner journey be a reminder that peace is always accessible, even in the midst of a hectic day.
Today marks a special milestone in our mindfulness journey—Day 10, which coincides with the Mindfulness@IBM Summit. As we gather to celebrate the power of presence and well-being, we invite you to engage in a simple yet profound practice: mindful eating.Whether it's a chip, a peanut, or a slice of fruit, this practice encourages you to slow down and savor each bite with full awareness. Notice the texture, the sound, the smell, and the taste. Reflect on the journey your food has taken to reach you. Let this moment of nourishment be a celebration of mindfulness—just like the summit itself.Let’s savor the summit, one bite at a time.
Welcome to Day 9 of the 2025 October Mindfulness Challenge! Today’s short and refreshing practice, led by Nieta, is all about making a clean transition — from one moment to the next, from one task to another, or simply from wherever you are now into what comes next.Through a few intentional breaths and a gentle reset of your awareness, this practice helps you:Let go of past distractionsPause before the next thingStep into the present with clarity and calmPerfect for any time of day — whether you're starting your morning, shifting between meetings, or winding down. Take a few minutes to reset and begin again.
Welcome to Day 8 of our October Mindfulness Challenge — and a special acknowledgment of World Mental Health Day. Today’s practice is a gentle and grounding Mindful Walking Meditation, designed to help you reconnect with your body, breath, and surroundings through movement.Walking is something we do every day, often without thinking. This practice invites you to slow down, tune in, and walk with intention — transforming a simple activity into a powerful tool for mental clarity and emotional balance.🧘♀️ What you’ll experience today:A guided walking meditationBreath and movement awarenessA reminder of how mindfulness supports mental healthWhether you’re walking in a park, down a hallway, or around your home, this practice is a beautiful way to honor your well-being.
Welcome to Day 7 of our October Mindfulness Challenge! Today’s practice is a gentle and heart-opening Loving Kindness Meditation — also known as Metta.This guided exercise invites you to cultivate feelings of kindness, compassion, and goodwill toward yourself, loved ones, neutral acquaintances, and even those you may find challenging. Through a series of intentional phrases, you’ll expand your capacity for empathy and emotional resilience.🧘♀️ What you’ll experience today:A peaceful visualization in a safe, familiar placeLoving kindness directed toward yourself and othersA deeper sense of connection and emotional balanceThis practice is a beautiful way to nurture your inner world and strengthen your relationships — starting from within.
Welcome to Day 6 of our October Mindfulness Challenge! Today’s practice is a classic and widely used technique: counting the breath.This simple yet powerful exercise helps you anchor your attention, especially during moments of stress or overwhelm. By counting each breath — forward and backward — you create a rhythm that naturally calms the mind and brings clarity to your day.🧘♀️ What you’ll experience today:A breath-focused practice for grounding and relaxationCounting techniques to deepen awarenessA tool you can return to anytime you need to resetWhether you’re seated, standing, or on the move, this practice is always available to you.
Welcome to Day 5 of our October Mindfulness Challenge! Today’s practice is a classic grounding technique known as 5-4-3-2-1, designed to anchor you in the present moment using your senses.Through this guided exercise, you’ll explore:5 things you can see4 things you can feel3 things you can hear2 things you can smell1 thing you can tasteThis sensory-based practice is a powerful way to reconnect with your surroundings, calm your mind, and cultivate awareness — anytime, anywhere.🧘♀️ What you’ll experience today:A full-body sensory check-inA simple tool to reduce stress and increase presenceA reminder that mindfulness is always available, no matter the day or settingEnjoy!
Welcome to Day 4 of our October Mindfulness Challenge! Today’s practice invites you to tune into the sounds around you — not just the loud or obvious ones, but the subtle, continuous, and distant sounds that often go unnoticed.Through this guided exercise, you’ll explore how sound can anchor you in the present moment and reveal the richness of your environment. You’ll also notice how sounds trigger thoughts and associations, offering a deeper layer of mindfulness.🧘♀️ What you’ll experience today:A practice of open, non-judgmental listeningAwareness of both external and internal soundsReflection on how sound shapes thought and attentionNo special setup needed — just listen, wherever you are.
Welcome to Day 3 of our October Mindfulness Challenge! As we wrap up the week, today’s practice invites you to take a mindful pause and reflect on moments of gratitude.Through a gentle guided exercise, you’ll revisit three meaningful experiences from the past week, allowing yourself to feel the emotions connected to each one. This practice helps shift your focus from what’s next to what’s already good — cultivating appreciation, presence, and emotional well-being.🧘♀️ What you’ll experience today:A short gratitude reflectionA chance to reconnect with positive momentsA mindful close to your weekLet this be a nourishing way to enter the weekend with intention and warmth.
Welcome to Day 2 of the October Mindfulness Challenge! Today, we’re guided by Nieta through a gentle and grounding body scan — one of the foundational practices in mindfulness.This practice invites you to bring awareness to each part of your body, from your toes to the crown of your head, helping you reconnect with physical sensations and cultivate presence. Whether you’re seated at your desk or lying down, this scan can be a standalone practice or a calming lead-in to deeper mindfulness.🧘♀️ What you’ll experience today:A slow, guided journey through your bodyTechniques to notice subtle sensations without judgmentA moment to appreciate the miracle of simply being in your bodyTake a few minutes to pause, breathe, and come home to yourself.
Welcome to Day 1 of our 22-day October Mindfulness Challenge! In this opening episode, we begin with one of the most foundational practices in mindfulness: breath awareness.Join us for a short guided exercise that uses counted breathing to anchor your attention, calm your nervous system, and gently ease into a state of presence. Whether you're new to mindfulness or returning to your practice, this is a perfect way to start building a daily habit.🧘♂️ What you'll experience today:A simple breathing technique: inhale for 4, hold for 2, exhale for 6Guidance on how to stay present with your breathA reminder of why breath is a powerful tool for mental clarity and emotional balanceLet’s begin this journey together—one breath at a time.
This episode is to introduce the October challenge organized by the Mindfulness@IBM community.Each working day of October one new short practice to do together and so establish one more a regular healthy mindful routine. Enjoy
In this episode of The Mindfulness Podcast, Lele Terenzani sits down with Nieta De Young to explore her transformative journey into Zen practice. From her recent four-day retreat and the ancient Jukai ceremony to the deep connections between Zen and mindfulness, Nieta shares insights on stillness, presence, and why these practices matter in our fast-paced, distracted world. Discover the beauty of Zazen, the paradox of “no goals,” and even a simple walking meditation you can try today.
In this episode, we explore the deep connection between mindfulness and poetry with special guests Aks and Pat, co-authors of the poetry collection Love, Life, Being. Join us as we discuss how poems can enrich mindfulness practice, the creative process behind their book, and the mutual inspiration that brought it to life. You’ll also hear two beautiful poems read aloud—perfect for reflection and presence.Whether you’re a mindfulness practitioner, a poetry lover, or simply curious about how art and awareness intersect, this conversation will inspire you to slow down, breathe, and connect with the present moment.Find here more information about the book https://shorturl.at/puqp7
In this special live-recorded episode of The Mindfulness Podcast, we explore how mindfulness transforms our work lives. Hosted by Lele, Nieta, and Manjari, this episode features heartfelt stories and reflections from IBMers around the world. From emotional regulation and better planning to grounding techniques and energy management, our community shares how mindfulness helps them work smarter, stay balanced, and connect more deeply with themselves and others. Whether you're new to mindfulness or a seasoned practitioner, this episode offers relatable insights and practical takeaways to bring more presence into your workday.
In this episode of our mindfulness podcast, we delve into the journey of understanding happiness with our special guest, Neha Shamshery. Neha, a certified happiness coach, shares her insights on how mindfulness can lead to a deeper sense of well-being and happiness. We discuss the importance of slowing down, shedding labels, and experiencing happiness in its purest form. Neha also guides us through a practical meditation exercise to help listeners connect with their inherent happiness. Join us for an enlightening conversation that promises to leave you feeling more connected and at peace.
This episode features Lele, Pat, Nieta and Greg Cowtan, the latter being the developer or a wonderful tool called Ergocizer (available only within IBM) that is a stretch reminder, it combines a simple reminder program with over one hundred short animations of simple, ergonomically correct stretches and strengthening exercises.In the podcast we discuss the tool, how it works and how it helps us building resilience by being mindful of one's body and movements. At the end Greg guides us also through two simple exercises that can be done at the desk to promote physical and mental well-being.Thanks for listening and tune in now and start your year mindfully! 🌿
The final podcast of the year reflects on the year 2024, encouraging our listeners to appreciate the present moment and find gratitude in their experiences. Pat and Lele this time discuss the concept of change and the importance of mindfulness in accepting each day as an opportunity for growth. The podcast concludes with a nice guided meditation, inviting you to reflect on moments of joy, personal achievement, and helping others, fostering a sense of appreciation and connection. Enjoy a mindful end of the year and a mindful beginning, thanks for being with us in 2024.
Join us for Day 29 of the Mindfulness 30-Day Challenge, led by Pat. Today's practice is a long body scan meditation, designed to help us become more aware of our physical sensations and connect with our bodies. Let's take this journey together and cultivate a deeper sense of self-awareness. 🧘♀️🧘♂️
Join us for the final day of our 30-day mindfulness challenge! Today's practice is a gratitude practice led by Pat and Lele. But if you stay till the end you will hear also Nieta.They will guide you through a thank you exercise, expressing gratitude to someone who has positively impacted your life. Afterward, they will lead you in expressing gratitude to yourself. This practice will help you cultivate a sense of appreciation and gratitude for your life.Thank you everyone who took part in this challenge, you are wonderful.
Join us for Day 28 of the Mindfulness 30-Day Challenge, led by Lele. Today's practice focuses on the beginnings and ends of our breath, encouraging us to capture the moment when each breath starts and ends. This exercise helps us to be more present and attentive to our experiences.
Join us for Day 27 of the Mindfulness 30-Day Challenge, led by Nieta. Today's practice focuses on Kinhin, a slow meditative walking practice aligned with the breath. Through this practice, you'll learn to transfer weight from one foot to the other and notice the sensations of transferring weight from heel to toe. This practice can be done anywhere with a few meters of walking space and is a great way to cultivate mindfulness and presence.
Join us for Day 26 of the Mindfulness 30-Day Challenge, led by Pat. Today's practice focuses on befriending and kindfulness, exploring how to send warm thoughts and kind wishes to loved ones and ourselves. Through a metapractice, we'll delve into the emotions and sensations that arise when thinking about others and ourselves, and learn to send and receive good wishes with openness and compassion.
Join Lele for a mindfulness practice that connects with the light. We'll explore the flame of a candle, observing its dance and colors, and learn to bring our attention back to the present moment. Take a few moments to pause, breathe, and connect with the gentle glow of the candle.
Join Pat for a mindfulness practice designed to support us in settling, anchoring, and grounding the mind. We'll explore the body, breath, and senses, and learn to cultivate patience and compassion as we navigate the patterns of the mind. Take a few moments to pause, breathe, and connect with the present moment.
In this episode of the mindfulness podcast, we explore the 50-50 keeping the body in mind practice, a technique that helps you maintain awareness throughout your day. This practice involves keeping your body in mind while engaging in daily activities, allowing you to enhance your awareness of the present moment. Join us as we guide you through the process of incorporating this practice into your routine and help you establish a more regular mindfulness practice.
In this episode of the mindfulness podcast, we explore the box breathing technique, a counted breathing exercise used by navy seals and beneficial for stress management and wellness. This practice is also suitable for children and can be modified according to individual needs. Join us as Nieta guides you through the four steps of box breathing and help you achieve a sense of relaxation and control.Enjoy.
Join us for Day 21 of our 30-day Mindfulness Challenge, where we explore Mindful Walking. Today, we're not focusing on a guided practice, but rather encouraging you to engage in a mindful working exercise. Choose a location, whether indoors or outdoors, and simply walk, paying close attention to your body and its movements. Notice the sensation of your feet touching the ground, the muscles moving in your legs, and the overall feeling of your body as you work. Gradually bring your awareness to your senses, noticing what you can see, hear, touch, taste, and smell. Allow your thoughts to arise and observe them without judgment. Continue this practice throughout your workday, and reflect on your experience at the end. Let's embrace mindfulness in our daily activities and enhance our connection with ourselves and our surroundings.
In this episode, Pat guides you through a longer visualization practice centered around the themes of letting go and letting be. Begin by finding a comfortable and wakeful position, then explore connectedness with your body and the environment. Imagine yourself in a forest or jungle, making your way to a tree by a river. Hold a leaf in your hand, observing its details, and practice letting go of thoughts and emotions that arise. Place these thoughts and feelings on the leaf, either choosing to let them be, come back to them later, or explore them further. Finally, make your way out of the forest, reflecting on the practice and its meaning for you. Enjoy this mindful journey of letting go and letting be.
Join Nieta for a special practice on day 19 of the 30-day mindfulness challenge. Today's practice is zazen, or shikantaza, a traditional Zen meditation technique that involves sitting in silence and stillness. Learn how to let go of preconceptions and experience reality as it is, without judgment. Nieta will guide you through the practice, offering tips and tricks to make the most of your sitting time.
Join us on Day 18 for a calming and reflective practice as we explore the "Five Four Three Two One" method. In this episode, we'll guide you through a series of deep breaths, moments of gratitude, kindness, and self-reflection. Let's practice together.
In today's episode, Pat shares six valuable tips to help you maintain your mindfulness practice and make it a sustainable part of your daily routine. From overcoming hesitations and distractions to cultivating curiosity and kindness, these tips will help you deepen your practice and enjoy the journey of mindfulness. Enjoy!
In this episode of the Mindfulness Podcast, we take a departure from traditional meditation practices and explore the power of music to bring us into the present moment. Join us as we invite you to pick your favorite song and immerse yourself in its rhythm, melody, and harmony. Learn how to cultivate awareness and presence while listening to music, and discover the benefits of this unique mindfulness practice.
In this episode, Nieta and Lele lead you through a practice that combines awareness of your senses, including sight, touch, taste, smell, and hearing. The practice encourages you to notice the present moment, without judgment, and to let go of distractions.
Join Pat on day 14 for a longer breathing space practice, a three-part or three-step breathing space designed to help you gain greater perspective, become more aware of your present moment experience, and practice values or attitudes of more openness and curiosity and care. 🙏💆♂️
Join Lele today on day 13 for a simple yet powerful mindfulness practice that can be done anywhere. Focus your attention on your feet, noticing their sensation, temperature, and connection to the ground. Pay attention to the individual toes, the heels, and the soles, and explore how your feet feel in this moment. 🌟 Enjoy
On Day 12 join Nieta for a Metta practice, an ancient visualization practice that cultivates friendliness, kindness, and compassion towards yourself and others. In this episode, Nieta guides you through a series of phrases and visualizations to help you cultivate loving kindness and well-wishing. 🙏💖
In this episode Patrick guides the 10 Finger Appreciation practice. This practice is designed to activate our positive valence system by noticing the small things you could appreciate every day, but normally overlook. It's also an opportunity to incline your mind towards appreciation and savor and enjoy what appreciation feels like, both in the body and in the mind.
Join us on this 10th day of our 30-day mindfulness challenge, where we explore a simple yet profound practice: "Just Breathing" practice with Lele. In this episode, Lele guides us through a meditation on the breath, encouraging us to focus on the sensation of the breath moving in and out of the body. With Lele's gentle guidance, we'll learn to observe the breath without getting caught up in distractions, and discover the beauty and interest of each individual breath.
Join Nieta today on day 9 of our 30 days mindfulness challenge for a mindful movement practice that will help you tune into your body and practice deliberate movement of different areas of your body. This practice is designed to help you cultivate awareness, relaxation, and joy in your physical body. Take a few moments to breathe, move, and connect with your body. Enjoy!
The podcast today, as part of the 30-day mindfulness challenge, explores the practice of "mindful eating," encouraging listeners to pay attention to their sensory experiences while eating a bag of chips or similar small snack. Lele describes the process of visually examining the food, handling it gently, chewing slowly, and savoring the taste, texture, and sound of each chip. By practicing mindful eating, individuals can become more aware of their body's hunger and fullness cues, savour their food, and potentially eat less while enjoying it more. The podcast ends with a reminder to pay attention to one's body's needs and the mindfulness practice throughout the day.
Today, we invite you to approach difficulties with kindness and curiosity, rather than aversion or judgment. Join Patrick as he guides you through a practice that helps you shift your attention to the body, allowing the mind to disengage from sticky thoughts and explore new ways of responding to challenges.In this episode, we'll explore: A guided meditation practice that focuses on approaching difficulties with kindness and curiosity Techniques for shifting attention to the body and disengaging from ruminating thoughts* The importance of responding with kindness and openness rather than aversion or judgmentEnjoy!
Today, on Day 6 of our 30 days challenge we invite you to cultivate loving kindness and compassion towards yourself with Nieta's gentle and insightful practice, "Rewriting History".In this episode, we'll explore: A guided meditation practice that focuses on rewriting past experiences and responses to treat yourself with kindness and compassion Techniques for recognizing and challenging self-criticism and judgment* The importance of self-compassion and understanding in promoting emotional healing and growthThanks for practicing and enjoy!
Today, in day5 of our 30 days challenge we invite you to cultivate mindfulness and self-compassion with Kathy's gentle and soothing practice with handpans.In this episode, we'll explore: A guided meditation practice that focuses on mindful breathing and self-compassion Techniques for engaging the parasympathetic nervous system and calming the mind* A practice of self-compassion and kindness, with a focus on releasing fear and finding loveEnjoy!
Today, in Day 4 we invite you to cultivate a smile, not just on your face, but in your heart and mind. Join Lele as he guides you through a gentle and playful practice that will help you release tension and cultivate joy.In this episode, we'll explore: A guided meditation practice that focuses on the smile, helping you to develop greater awareness and presence Techniques for cultivating a smile, including the use of the breath, the face, and the body* Tips for integrating the practice of smiling into your daily life, to improve your mood and well-beingEnjoy!
Today, we invite you to embark on a journey of focused attention with Nieta, where you'll learn to cultivate a deeper connection with your breath and quiet the mind.In todays' practice: A guided meditation practice that focuses on the breath, helping you to develop greater awareness and presence Techniques for cultivating focused attention, including the use of anchor points and sensory exploration* Tips for integrating focused attention into your daily life, to improve concentration and reduce stress
Welcome to Day 2 of our 30-day mindfulness challenge! Today, we invite you to embark on a beautiful and transformative journey with Patrick, as he guides you through the "Lake of Loving Kindness Meditation".In this episode, Patrick will lead you through a gentle and imaginative practice that will help you cultivate a deeper sense of loving kindness, compassion, and understanding towards yourself and others. You'll be invited to create a peaceful lake of love, where you can connect with those you care about, and extend kindness to those you may have difficulty with.Through this guided meditation, you'll have the opportunity to: Visualize a serene and peaceful lake, representing the lake of loving kindness Imagine loved ones and friends joining you in this lake, and engaging in joyful interactions Expand the lake to include others, including those you may have difficulty with, and experience the benefits of loving kindness Cultivate a sense of compassion and understanding, and allow yourself to feel the warmth of loving kindness in your heartEnjoy and don't forget to subscribe to our podcast to receive daily episodes, each featuring a new mindfulness practice and guided meditation. We're excited to have you join us on this journey to cultivating greater mindfulness and awareness in your life.
The 30 Days Mindfulness Challenge - Day 1Welcome to Day 1 of our 30-day mindfulness challenge! Today, Lele will guide us through our first practice of the journey.Beginner's Mind: Cultivating a Fresh PerspectiveIn this episode, Lele invites you to embody the spirit of the "beginner's mind," a fundamental concept in mindfulness. This attitude allows us to approach each moment with curiosity, openness, and a willingness to learn.Join Lele as he leads you through a gentle and accessible practice to cultivate a beginner's mind. This 15-minute meditation will help you: Let go of preconceptions and assumptions Develop a sense of curiosity and wonder* Approach challenges with a fresh and open perspectiveTake a few minutes to listen to Lele's guidance and follow along with the practice. As you sit in stillness, allow yourself to settle into the present moment and explore the qualities of the beginner's mind.
Today Nieta, Lele and Pat are sharing the latest news and introducing the mindfulness Challenge that will start on September 30th and for 30 days will share one practice a day with the community.And enjoy the practice at the end shared by Nieta.
Today Pat, Nieta and Lele are just sharing some news from the communities and Pat is leading a practice for everyone called the 3 steps breathing space. It's short and powerful enjoy it a fully!
Today we go back to basic in a new style for our podcast with guest, comment, practices and answers to the most basic and wanted questions about mindfulness.Nieta, Pat and Lele today interview Andy Lee asking him the following questions: 1. How do you define mindfulness, what it is and what it isn’t?2. Aren’t we already aware? What’s the point with mindfulness?3. How mindfulness makes us more aware, according to what process?4. How different are you now that are practicing mindfulness for a long time?Enjoy Andy answers and also the final body scan offered by him.Something more about Andy Lee:Andy Lee is a pioneer in bringing the benefits of mindfulness into the workplace. He brings a unique blend of business experience and mindfulness expertise to his work. He has been practicing mindfulness for over 20 years and has been teaching in organizations since 2011.Before founding Mindful Ethos, Andy was Chief Mindfulness Officer at Aetna where he and his team developed a range of programs to create a deeply rooted culture of mindfulness. These programs included in-person courses, webinars and digital resources. He also developed a network of internal mindfulness advocates and created a Mindfulness Center in Aetna’s home office.Andy has an MA in organizational psychology and is a certified mindfulness teacher and executive coach.
This is the last episode of 2023 where Lele and Pat wish all the best to the mindfulness communities and focus on gratitude for the year ending and all the beautiful things that happened to us. The podcast ends with a co-lead breathing practice.Thanks for listening
Today we talk to Zarin Suchi, IBMer, student of psychology and member of the Mindfulness@IBM community.With Zarin we talk about mindfulness and its connection with the study of psychology. We talk about stress, stress resistance, about the good and bad moments of life and about acceptance and what acceptance has to do with mindfulness.Thanks for listening.
Today we talk to Sean Harvey recurring guest of our podcast and recent author of the book Warrior Compassion written to help men discover the truth of who they are, learn to love the truth of who they are, unearth their inherent gifts, and realize the ways they are meant to contribute in the world. In the podcast we talk about what it means to be a man in our time and why compassion is an important factor to open man to live better with themselves and the world. We talk about the role of mindfulness in it and why it leads to a more compassionate awareness.We cover also some parts of the book and recent work of Sean.For more about Sean check the website: https://warriorcompassion.com or his linkedin profile: https://linkedin.com/in/seanharvey Thanks for listening
Today we bring another benefit of the mindfulness practice, peace of mind. So practicing mindfulness leads to getting more chances to pacify your mind.And we talk about it with Ron Francis, IBMer and host of the podcast PeaceLoveMoto (https://www.peacelovemoto.com)With Ron we touch his story into mindfulness and motorbiking, we talk about nature, we talk about our mind and how with the mindfulness practice it can be pacified.Ron is also leading us into a beautiful practice at the end.Thanks a lot for listening.
Today we talk to Fie Jeppesen (Global Culture Lead for Commercial Solution Areas at Microsoft) about mindfulness and in particular another of the benefits of mindfulness that is the ability to regulate stress to respond to stress wisely. We also talk about Fie's experience with mindfulness, about self compassion and we end with a lovely practice.
Thanks for listening.
More about Fie https://www.linkedin.com/in/fie-jeppesen-6948982/
Today we talk to Alicja Zalewska-Choma, Senior Lead, Corporate Social Responsibility @Kyndryl that is bringing her knowledge to talk about sustainability and how to deal with the anxiety connected with the climate crisis we are experiencing these days.Mindfulness is in fact a practice that helps to deal better with anxiety and that's what we share in the podcast along with the RAIN practice.Enjoy.This is the first episode of a long series dedicated to the benefits of mindfulness so we can all discover what comes as side effect when we start establishing a daily mindfulness practice.
In this podcast episode, we talk to Akshata Nagesh (Program Lead, Global Delivery Transformation at Kyndryl)With Aks we discuss the benefits of practicing mindfulness in managing emotions to experience exuberant enjoyment of life. She shares her personal experiences of being short-tempered in the past and how mindfulness helped her become aware of her emotions and gradually learn to control them. She also emphasizes the importance of being kind to oneself and not beating oneself up for past mistakes. Through mindfulness, she has learned to live in the moment, appreciate what she has, and respond to life in a more positive way.In other words: practicing mindfulness has many benefits and can help individuals become better versions of themselves and most importantly it helps to have a real joie de vivre, to experience life fully.Enjoy our discussion, thanks for listening
Today we talk to Estela Quesada Zuheros, IBMer and author of the book "The Mindful Response: Lessons, stories and practices toward responsible leadership through mindfulness".In the podcast we talk about the book, about what's mindfulness for Estela and how she discovered it and what took her to deciding to start writing.A beautiful journey thanks for listening.You can find below the links about the book:Canada https://amzn.to/3JrQnWFUK https://amzn.to/3lrvgMcUS https://amzn.to/3yNB065
Today we talk to Nat Lyckowski (Global Neurodiversity Advancement Leader@IBM) about Neurodiversity, about Neuroinclusion, about the April that is the Neurodiversity Advancement Month. There is a lot that the mindfulness practice can do for Neurodiversity and that's what we talk about today, about awareness, about acceptant and judgment. We talk about the proper language to use and how to approach Neurodiversity so we can all feel good and cooperate together.Thanks for listening.
Today we talk to Raymond, a program lead for projects and engagements in the Kyndryl Global Sustainability Team.Raymond Du Toit shares that he sees mindfulness as taking a step back, resetting purpose, and appreciating nature and the natural resources we rely on and take for granted. He believes that mindfulness can help recreate the connection that is missing with nature, like waking up early and just listening to birds singing, and hugging trees are some of the ways he does this. Raymond thinks that the connection between mindfulness and nature comes in creating peace of mind and awareness of the world around us. Awareness leads to meaningful action.Be Mindful, Be Sustainable… just Be. Enjoy.Thanks for listening
Today we talk to Sri Muralidharan, Mindfulness@IBM Community member and program manager@IBM. We talk about mindfulness and it's role into relationships, with friends, with family and kids and customers by helping who's practicing to have a more open mindset to understand that each one has something to bring on the table.Because in that moment when the customer is yelling our "monkey mind" needs to see our emotions and let the frustration go and only once it's gone we are ready to let go. And we are sure that everyone wants to have a mindful person on the other side of the phone, particularly when there are emotions involved.The end of the podcast has a beautiful practice lead by Sri. Thanks for listening.
Today we talk to Daniel Toohey, Data Scientist@IBM and proud member of the Mindfulness@IBM community that takes us through his experience into mindfulness starting with learning and experimenting a lot with Zen and Tibetan practices, going on retreats and then comparing that to the corporate world and finding the Mindfulness@IBM community. A nice rich story that we hope you enjoy.Thanks for listening.*editors note: Upon review, Daniel realized he misspoke when mentioning the death of the beloved Rime Tibetan Buddhist and Bon teacher Daniel P. Brown. Dr. Brown passed away in April of 2022, not 2021.
Today we talk to Nieta De Young, IBMer and member of the Mindfulness@IBM community.With Nieta we cover her experience with mindfulness that started in Japan with the Zen tradition.We talk about Zen, about how it translates in our daily life, what are the ultimate benefits of it in the corporate world and how to practice zazen (the sitting meditation practice).Enjoy and thanks for listening.
Today we talk to Kinga Szekessy Parrott, the designer of the "Connecting the body and mind" journey of the Welcome to Now Mindfulness@IBM Summit of 2022, this is the last of the journey we present in our podcast and the last episode of the year.In the episode also Pat, Lele and Fede chatting and discussing about how to approach mindfully our beginnings and endings, wish you enjoy.Thanks everyone for listening and for all you were doing for the mindfulness community of our Planet our gratitude to all of you.Have a happy ending and mindful beginning. Your The Mindfulness Podcast team
Today we talk to Kathleen Martin organizer of the "Thrive on the front line" journey for the Welcome to Now 2022 Mindfulness@IBM summit that is describing the whole journey to us and in particular, why is mindfulness so powerful for sellers?We close with a lovely practice offered by Fede Andino.Thanks for listening
today we talk to Ahmad Madani part of the Mindfulness@IBM community and designer of the “Navigate stress and face difficulties” journey in the Welcome to Now 2022 Summit.In the episode Ahmad describes the session that were part of the journey, why it’s worth to listen to them and what are the highlights of each.At the end we also talk about journaling and giving some advice on why journaling is a wonderful way to practice mindfulness.Thanks for listening
Today we speak to Abby Cross about the Welcome to Now journey "Sharpen your "beginner's mind"" that she moderated and crafted for IBMers during the 2022 Welcome to Now Summit. It's to guide to a better usage of the post event replays. And also with Pat we have an enriching conversation about what's a beginners mind and why it's so powerful to see our reality this way. Enjoy!
Today we talk about one of the journey in the Mindfulness@IBM Summit 2022 "Welcome to Now" and in particular about the Connecting deeply with others journey and the sessions that were part of it for all IBMers to get informed about what replay is worth watching.
Thanks for listening.
Today we talk to Federico Andino, IBMer and long time practitioner and mindfulness teacher. With Federico we talk about the origins of mindfulness and what it represents today. He also explains why mindfulness is not a religion and instead it's a secular practice for everyone.
Today we invited Lenka Uherova (psychologist, growth facilitator, trainer, coach. Lenka is making us reflect on our human evolution and how the brain evolved to face the current technological challenges, such an information overload and nowadays complexity. Are our brain able to cope with that? Can we improve them with mindfulness? How? A fascinating conversation with someone with a deep knowledge on the human brain. We will also learn many useful tips of easy practices from our guest you can start doing today. Enjoy
More about Lenka https://www.linkedin.com/in/lenka-uherova-kunova-57452471/
Today we talk to Kinga Szekessy Parrot, Kathleen Martin and Drishti Vidyarthi about the new Mindfulness@IBM Summit 2022 with title "Welcome to Now". Kinga, Kathy and Drishti are in the organising team of the Welcome to Now event and in the podcast will tell more about it, what's in the event, what are the news this year and why you should take part in it if you are in IBM.
Thanks for listening.
Today in our podcast we talk to Mara Bloom (Executive Director, Massachusetts General Cancer Center) that recently came as guest in the Open Leadership Series session organized by the Mindfulness@IBM Community The podcast is also moderated by Daniel J Gawrys xIBMer and member of the community and good friend of Mara.
We discuss about mindfulness, space and time. Why do we make time and space for ourselves? How to take more time? Do we judge ourselves and mind the judments from others? Are we patient, how to be more patient? Is there space for mindfulness in healthcare? and more questions… Thanks for listening and practicing with us, enjoy also the final mindfulness practice.
More about Mara here - https://executiveeducation.hms.harvard.edu/faculty-staff/mara-bloom
This week's episode we have Vijay Somannavar a seasoned Program Manager who worked at IBM and now works at Kyndryl.
Vijay shares with us his journey into mindfulness and the power of his first retreat. How it has changed himself and 25 people around him and what is next for him with mindfulness before leading us in a being with the breath meditation.
Thanks for listening
Today we talk to Malini Parswanathiah, IBMer, MBCE Supervisor and mindfulness student from India that started her mindfulness journey with a silent retreat and then day after day discovered new way to practice realising the beauty and ease of mindfulness and its powers in our daily lives. Enjoy our conversation and also the final breathing practice. Thanks for listening.
Today we talk to Manjari Shukla MBCE supervisor at IBM we talk about the Mindfulness Based Connect Experience, her journey into mindfulness and how she started.
And we finish our chat with a nice befriending practice. Enjoy!
Today we talk to Marjan Abadiec Creator of Mindful Art Experience method, Senior Mindfulness Trainer and CEO of the Institut Mindfulness in Belgium.
With Marjan we talk about mindfulness, equanimity, emotions and art and how watching and feeling art mindfully can change drastically our approach towards it.
Enjoy!
1) institut-Mindfulness.be with Mindfulness and Mindful Leadership programs (http://institut-mindfulness.be/) 2) Mindful-art.eu with Mindful Art programs (http://mindful-art.eu/)
Today we talk to Jo Austin and Mohua Sengupta working in Kyndryl and supportive of the mindfulness practice across the organisation.
We talk about the role of mindfulness, its benefits and we have a conversation about if mindfulness is mostly for women, men or everyone, vulnerability and what mindfulness requires.
Thanks for listening
Today in the podcast we talk to Dr.David Gruen (Watson Health Chief Medical Officer) and last guest of the Open Conversations: Authentic Leadership series hosted in the Mindfulness@IBM community. With Dr. Gruen we talk about how to have conversations, how to have an open mindset, how to play a finite and infinite game and what's the role of mindfulness in leadership and servant leadership.
Thanks for listening.
Today we talk to Patrick Billens (Client Experience Manager at IBM) and part of the Mindfulness@IBM community as supervisor. With Patrick we explore the positive aspects of mindfulness for sellers in any corporation. What benefits mindfulness brings to sellers? Why is mindfulness so crucial aspect for good and better selling? What is equanimity and how it's important in the selling process?
At the end of the podcast Patrick is leading us in a beautiful practice that he learned from one of his teachers, Monique. Enjoy and thanks for listening.
Today it's with Lele and Pat with some news and an effortless mindfulness practice for everyone. Enjoy and thanks for listening.
Today we talk to Drishti Vidyarthi a fresh IBMer expert in UX Design for Data & AI that has a good story to tell about mindfulness and the importance of mindfulness for life and also for design. If you wanna be a great designer, creative and attentive to the process and to the users you've more chances to get there if you practice mindfulness.
Enjoy our conversation and also the final practice of alternate breathing lead by Drishti.
Thanks for listening.
More about Drishti https://www.drishtividyarthi.com
Today we talk to Brett Wilson (host of the Mountain Zen Den and tour guide in the Rocky Mountain National Park). Brett talked us into his journey into mindfulness that came from Nature. We talk about how nature and mindfulness are entangled, how we can slow down, what is nature and how to practice mindfulness with and in it. We talk about the benefits of nature and how you can manager to be with it even from the depths of a big city. Enjoy also a beautiful journey into the mountains in the final practice lead by Brett. Thanks for listening.
You can find more about Brett and Mountain Zen Den podcast here https://www.mountainzenden.com/
Today we talk to Elena Vysotskaya that works to Empower Leaders to make the Difference via Mindful leadership and Self-Discovery.
We start talking to Elena about her initial experience with mindfulness, how is mindfulness helping leaders to focus and increase productivity, how the mindfulness practices work when we do it, how mindfulness sells itself.
Elena is also leading us in a wonderful practice at the end. Enjoy and thanks for sharing and listening.
More information about Elena: Website: https://eng.elenavysotskaya.com/ LinkedIn: https://www.linkedin.com/in/elenavysotskaya/
Today in the Mindfulness podcast we talk to Katia Picada, mindfulness student and practitioner @Kyndryl. We talk about her experience with mindfulness and what it means acting VS re-acting. Thanks for listening and practicing with us.
Today we host in our podcast J “Daniel” Gawrys, member of the Mindfulness@IBM Community. On the wave of the coming series of events (internal to IBM) "Open Conversations: Authentic Leadership Series" Daniel as host of the series is explaining us the reasons why he's launching the initiative and is talking about conversations and why mindfulness is an important skill into open conversations.
J “Daniel” Gawrys is a heart-centered business strategist who advocates authentic leadership practice as the way to a healthy workforce.
Thanks for listening.
Today we talk to Jade Sonkin, People Development, Learning, and Wellness Innovation working for L'Oreal. With Jade we kick off the year again bringing our podcast to everyone in our communities. Listen to Jade and the importance of Intention VS Resolutions for the new year and wait for a final mindful practice to set those intentions. Enjoy and thank for listening.
More about Jade here https://jadesonkin.com
Today we talk to Steve Hickman, Executive Director of the non-profit Center for Mindful Self-Compassion. We talk about mindfulness and self compassion, what are the benefits of self-compassion, why it's so transformative for humans, how to practice it and what is the effect of affirmation practices.
For more about Steve visit this page https://www.drstevenhickman.com/about
About the Center for Mindful Self-compassion https://centerformsc.org
Today in our podcast we talk about Pat, Patrick Kozakiewicz, our host in the podcast that has never had the chance to bring his own story about mindfulness to our listeners and also what is mindfulness now for him. We talk about mindfulness for the future or a corporation, about the good and also possible derailment factors of mindfulness, we talk about what mindfulness is not and we finish with a great practice lead by Pat.
Thanks for listening.
Today we talk to Cole Harbur (Executive Officer at IOM the Institute for Organizational Mindfulness) about his mindfulness journey and when it started, about the goal of IOM and about what is mindfulness for companies and organisations. We talk about how to bring mindfulness to leadership and what's the science behind it. Thanks for listening
More about IOM the Institute for Organizational Mindfulness go here https://www.iomindfulness.org And if you want to join IOM as a free member, you can go to iomindfulness.org/choose-your-plan
Today we talk to Mark Higbie and Michelle Miller both from Ford Motor Company respectively as Senior Advisor and Well Being Consultant. We cover together many topics around mindfulness and mindfulness at Ford and in particular their journey into mindfulness and what is mindfulness for them today. Mindfulness at the workplace and its impact and what would happen if everyone in a corporation would practice mindfulness everyday. We talk a bit about the mindfulness community at Ford Motor Company and how they saw their opinion about mindfulness change after the experienced it in their company. Michelle is also leading us into a mindful moment at the end of the podcast. Thanks for listening.
Today we talk to Kinga Parrot and her journey into mindfulness. We talk about how mindfulness changed her life and approach to difficulties. How the practice was so beneficial to her and her family that she chose to share it with her peers and colleagues and how she did that at IBM. Closing the conversation with a multi focused mindfulness practice lead by Kinga. Thanks for listening
Today we talk to Marta Haynes and Sabine Nagl, both IBMers, part of the Mindfulness@IBM Community and organizers of the Summit 2021. Together we talk about how we experienced the Summit, what were the most curious sessions and what represented the event for us. We end the podcast with an affirmation practice lead by Marta. Thanks for listening
Today we talk to Sabine Nagl, member and student of the Mindfulness@IBM community and practice leader. Sabine helped to organise the Mindfulness@IBM Summit this year and she's taking us into her journey into mindfulness, from discovering it's benefits to leading daily practices and yoga with other colleagues. Enjoy also the eye relaxation practice at the end and thanks for listening.
Today we talk to Ron Francis, Mindfulness@IBM Student, Security Leader for the Storage Infrastructure in the CIO Hybrid Cloud Platforms and also guide in the Green Jeep Tours on the Rocky Mountain National Park. Ron tells us about his journey into the Park, the feelings connected with walking that area, the feelings of the people he guided around and what has Mindfulness to do with all of this.
Just fascinating. Enjoy the mindful minute shared by Ron with us. Thanks for listening.
Today we talk to Liza Cooper, mindfulness student and data analyst part of our Mindfulness@IBM Community. Liza took us through her journey into mindfulness from yoga, that initially helped her to acquire a peace of mind, to using daily guided meditations to sleep better, to start using mobile apps regularly until the moment when she started talking and sharing it with her colleagues at the office. Thanks for listening, enjoy the interview.
Today we talk to Cole Baker-Bagwell, Chief Experience Architect @Red Hat, certified yoga teacher and host of the Kindness Think Tank Podcast, you can lear more about Cole here https://coolaudrey.com/podcast/
Cole has a fascinating story and is a great example of the power of kindness in our world and in our business world. We talk about many things in this episode, about yoga and mindfulness, about life and kindness, about transformation and allowing the mind to understand our reality. Cole is also leading us in a wonderful practice. Enjoy and thanks for listening.
Today we talk to Ionela Toma, Mindfulness@IBM Student, communication professional and morning runner. Ionela takes us through her journey into her personal mindful experience from changing her diet, feeling about others in a different and kinder way and starting a different morning routine.
Enjoy our conversation, thanks for listening.
Today we talk to Debamitra Chakravorty, IBMer and master editor of the renovated Mindfulness@IBM Newsletter.
We talk in the episode about the newsletter, about dishwashing and how it can become a mindful practice, about giving 100% of our presence, about racing and living with more kindness, about equanimity, acceptance, about enjoying the moment, about feelings, about love and mindful eating.
Hope you enjoy the podcast, thanks for listening.
Today we talk to J Daniel Gawrys, M.S, Client Success Manager for Watson Health and Mindfulness Student in our community. Daniel is taking us through his mindful journey from his daily routine and what are its effects to a lovely hummingbird visualization practice. Enjoy and thanks for listening.
Links: For the description "Guided Imagery Practice". Here's an overview from Cleveland Clinic about this type of practice. https://my.clevelandclinic.org/departments/wellness/integrative/treatments-services/guided-imagery#overview-tab
Also, here's is list from Cleveland Clinic about what Guided Imagery may help treat https://my.clevelandclinic.org/departments/wellness/integrative/treatments-services/guided-imagery#what-we-treat-tab
Today we talk to Katie Gold, Mindfulness@IBM Student, Managing Consultant and Design Thinker. Katie is taking us through her Mindfulness journey from meeting the Dalai Lama during her studies to joining IBM and bringing it to her environment of friends and colleagues.
We talk about mindfulness and meditation and its differences, about some of the goods of mindfulness, about mindfulness and its benefits in social media and about a transformative “I love you” practice to do each day in front of the mirror.
Thanks for listening, enjoy!
Today we talk to Yasir Syeed, Sales Specialist@ Red Hat and Mindfulness Student. Yasir is also a certified trainer of the SIYLI Search Inside Yourself Leadership Institute. We talk about hope, the power of hope, hope and mindfulness, future and present and where hope can be event a more powerful practice than mindfulness.
Thanks for listening.
Today we talk to Jaylen Jones, Software Tester at IBM, former P-TECH student and a key member of the Mindfulness@IBM community as he takes us through his experience with mindfulness, emotions and living. About the power to bring each of his moments to life.
Thanks for listening. Thanks for being 🙏
Today we talk to Somersby Lock, a mindfulness practitioner and student. She is writing her dissertation on the topic of mindfulness in the workplace and shares with us her powerful journey into mindfulness. From great loss, to a mindfulness centre to much much more. Thanks for listening.
Today we talk to Janez Kovac our IBMer practice leader in Slovenia that brought to our podcast a special guest: Mojca Brezigar Bas that is leading the practices in Slovenia and has an interesting personal story with mindfulness. We talk about burnout, stress, vacation and how to get our inner peace back when we need it. Thanks for listening and enjoy also the practice.
Today we talk to Shalini Grover and Janez Kovac, both IBMers and members of the Mindfulness@IBM Community. We talk about anxiety and stress in times of unclarity and how each one of us deal differently with it. Enjoy the conversation and thanks for listening.
Today we talk to Jessica DeSimone about how an unusual meeting with Tiger Rug, practicing daily gratitude, and learning about the Anchoring Heart Technique changed her life. We also talk about her work with Veterans and the role practicing mindfulness plays in it. Thanks for listening
Today Pat leads into a little practice for you to enjoy during the week, no news, no guest. Just Mindfulness. Thanks for listening
Today on Episode 20 we talk to Shalini Grover our Mindfulness@IBM practice leader from India and member of the core team.
We talk about her journey, about growing mindfulness into our life, about emotions, acceptance and we finish our conversation with a wonderful 3 steps breathing movement exercise.
This week we have Marta with us. An experienced sales enablement professional and Mindfulness practitioner.
Today we talk about her journey, what happens when Marta practices Mindfulness and when not, enablement and affirmations.
Today we talk to Estela Quesada Zuheros (Digital Success Manager @IBM) Mindfulness@IBM Student and practice leader in Spain that is taking us through her experience with mindfulness that lead her not only to change her life but also to write a book and choose to go for a retreat and lead courses for the community.
A fascinating story that we wish you to enjoy.
Enjoy as well the calming and refreshing practice lead by Estela.
Hello mindful listeners, today we talk to Paul Ellis, a mindfulness student and Mindfulness@IBM community practice leader. He will take us through his mindful story that all started with a single raisin.
Paul is also leading us in a basic and powerful breath and body practice. Thanks for listening.
Today we talk to 4 of our Mindfulness@IBM Community members. We have the honour to interview: Ofer Peled - Israel Emilia Senczak - Poland Stefan Momma - Germany Katia Picada - Brazil/Canada
We talk about the community, how they discovered mindfulness, what is it for them and their best tips to practice it. Enjoy and thanks for listening!
Today we talk to Cristina McComic our practice leader from the San Francisco area. She talks to us about WAMO, mindfulness and mamy activities happening on the West Coast and also her personal journey into mindfulness.
She also leads us into a powerful energising and grounding practice. Enjoy and thank you for listening.
Today we talk to Fabianny Lucia dos Passos, Mindfulness@IBM practice leader in Brazil. We talk about the importance of Journaling for each of our mindfulness journey to connect what we experience with our rational mind. Enjoy also the silence practice and thanks for listening.
Today we talk to Rachel Formella, IBMer, Mindfulness Student, Tea Jedi Master and lover of each moment. In a fascinating conversation we talk about how Rachel learned the benefits of equanimity and how she started drinking tea in a totally different way than the vast majority of folks. And the practice this week is all about Tea, so start boiling the water ^_^.
Today we are with Gloria Corradetti, Mindfulness@IBM Student, Practice leader in Italy and member of the core team. We talk about the motivations that brought her to practice mindfulness or as she calls it "my awareness journey", the benefits that a regular mindfulness practice can bring to the members of the community and other fun mindful things.
Two practices you will learn this time 1. something to start each meeting with 2. something to come back to every-time :smile: (body and breath).
And concerning our news here the links mentioned by Pat Explorando Mindfulness | Explorando a Atenção Plena | Explorations into Mindfulness (course and badge) is now available on Open P-Tech in Spanish and Brazilian Portuguese! https://ptech.yourlearning.ibm.com/activity/ILB-EKVNRYJVYQQV8Y3X
Today we talk to Carolina Santos, Mindfulness@IBM student and practice leader and passionate in the power of our mind to adopt our behaviours. We discuss about habits and what's the role that mindfulness can play in understanding them and improving them at our will. Carolina is also leading us into a practice to appreciate our thoughts and emotions. Thanks for listening.
This week on episode 10, we have with us Mary Tafuri, a passionate mindfulness champion and a Mindfulness@IBM executive sponsor. Mary shares with us her mindful journey, the importance and benefits of mindfulness for sellers and leads us in a lovely guided visualization meditation.
Today we spoke and practiced with Wendy Warnecke, a Communication Professional and mindfulness student at IBM. Wendy takes us through her mindfulness journey, why she started and why it made a difference for her life, work and communication profession. Wendy also leads us through a lovely practice of your breath and body. Enjoy!
Today we talk to Mercedes(Meche)Escala, IBM VP Corporate Citizens Initiatives and advocate of mindfulness. With Meche we talk about her story with Mindfulness and with the Mindfulness@IBM community, what is it and means for her. We talk about HR and the importance of mindfulness in the resilience module and in leadership and we end up with some good tips to be you everyday.
Enjoy and thanks for listening.
Today we talk and practice with Christian Noll, IBM GM for DACH Global Business Services and strong advocate of mindfulness and diversity&inclusion.
We talk about the importance of mindfulness for ourselves, for our clients and for inclusion.
The practice of the week is all about you. To find that "me time" we all deserve. Enjoy and thanks for listening!
Today we talk and practice with Brandi Boatner Manager, Digital & Advocacy Communications at IBM and of course a mindfulness student and champion in our community.
We spoke a lot around self love and respect for ourselves as a great place to start to better prepare us to face anything that the external world brings us. We also brought in the element of appreciating more others.
The practice of the week is a love and kindness practice. Enjoy and thanks for listening
Today we talk to Inez Jordan: Reflective Business and Emotional Intelligence Coach • Personal Presence Strategist • Leadership Development Consultant • Facilitator • Trainer (find here more about her https://www.linkedin.com/in/inez-jordan/)
Inez is a mindfulness student live everyone of us and and expert and advocate on emotional intelligence and that's what we are mostly talking about today. The practice of the week is with journaling, something little but very meaningful we can do everyday that can change the way we see our life.
Today we talk to Juliana Zamparin, Mindfulness@IBM practice leader in Brazil and member of our core team.
With Juliana we talk about anxiety and dealing with emotions and how mindfulness can help us to be more open and aware towards them. There is also a very nice practice using our hands and touch sensations. Enjoy and thanks for listening.
Today we talk to Janez Kovac, practice leader@IBM Slovenia and passionate for sport, in particularly badminton. Janez takes us through his mindfulness experience and a long walk 😃. Enjoy!
Today we talk to Veronique Prouhet, mindfulness student@IBM, practice leader and consumer healthcare technology professional. Veronique brings to the podcast her experience with mindfulness and a lovely 8 mins relaxation practice that involves breath, body and the ocean. Enjoy!
In this episode we introduce the new Mindfulness@IBM Podcast done initially for all the Mindfulness@IBM community members but also for anyone that likes mindfulness and wants to meet more people talking about it, learn new ways to practice and get informed about a different POV.
In this Episode we talk to Rashik Parmar, IBM Fellow, IBM Chief Technology Officer, Europe; IBM Distinguished Engineer and the important role that mindfulness plays in his everyday life.