Mindful in 5 Podcast

You pour yourself into your work, but your mind rarely slows down.
Mindful in 5 is your simple path to a calmer mind, steadier emotions, and a more meaningful life, starting with just 5 minutes a day.

Each short episode gives purpose‑driven professionals clear, science‑backed tools to trade overwhelm for focus, anxiety for confidence, and reactivity for grace. Whether you’re an innovative entrepreneur, a compassionate leader, or a rising high‑potential, you’ll learn how to stay connected to your why while you navigate the pressures of modern work and life.

In these short episodes, you’ll practice practical meditations and mindset shifts that help you:

- unlock creativity,

- cultivate emotional intelligence,

- strengthen relationships, and

- lead with grounded presence.

Over time, you’ll experience more joy, resilience, and inner strength—so you can show up softer, yet stronger, in every room you enter.

Follow and rate Mindful in 5 to make it your daily dose of calm and clarity, and deepen your practice with a year’s supply of 5‑day, 5‑minute meditations in the Mindful in 5 book series, available at SpiweJefferson.com, or wherever you enjoy buying books, including Amazon, Barnes & Noble, and Apple Books.

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Mindful in 5 Podcast

Cultivate Gratitude at Work

July 11, 2024 • Spiwe Jefferson • Season 4 • Episode 133

0:00 | 4:55

Can gratitude transform your work life? Discover the remarkable benefits of cultivating gratitude in the workplace as we navigate a transformative mindfulness technique.

Drawing on the findings of scientific research, we explore how a simple shift in focus can elevate your well-being and optimism. We'll practice a brief meditation, inviting you to close your eyes, breathe deeply, and thoughtfully consider three positive aspects of your work life. You'll learn a powerful mantra that has the potential to change your perspective.

This episode isn't just about centering yourself; it's an invitation to make gratitude a daily habit. Discover the life-changing impact of maintaining a gratitude journal and how this practice can amplify your mindfulness journey.

Whether you use a dedicated journal or the Mindful in 5 companion journal, writing down your gratitude can deepen your insights and enhance your overall experience.

Don't forget to download two free sample chapters of "Mindful in 5" to further support your practice. Join our LinkedIn Mindful in 5 group to share your experiences and connect with others on this journey. Let's make gratitude your guiding light this week—appreciate the good, spread positivity, and stay mindful.

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Speaker 1 0:00

Welcome to the Mindful in 5 Summer Zen Series . I'm your host , spiwa Jefferson , certified Mindfulness Practitioner , lawyer and author of the Mindful in 5 book series . While you're soaking up the sun and savoring the cheerful season , we're here to help you find your zen , infusing your summer with mindfulness , balance , peace and purpose . In each episode , we'll share simple , science-backed strategies to help you thrive and feel clear , softer and supported . If you are in your winter season , no matter . Grab your favorite drink , find a comfy spot and let's dive into today's transformative practice . In the midst of workplace challenges and stressors , do you take time to recognize and appreciate the good in your life ? A study by Emmons and McCullough found that regularly practicing gratitude can lead to increased well-being , optimism and positive effect . Today , our topic is Cultivate Gratitude at Work , and we'll practice a simple mindfulness technique to cultivate gratitude and shift our focus to the positive . If it's safe for you to do so , close your eyes and take a deep breath , exhale , bring to mind three things in your work life that you are grateful for . Perhaps a supportive colleague , a meaningful project or a recent accomplishment . Maybe it could be something as basic as they pay you to work there . Take a moment to really feel the sense of appreciation and thankfulness for each of these things Silently repeat I am grateful . I choose to focus on the good . You can meditate on this simple phrase for five minutes , just bringing to mind the things for which you are grateful . I am grateful , I choose to focus on the good . By consciously choosing to focus on gratitude , you're training your mind to seek out and appreciate the positive aspects of your work life . As you move through your day , remember to pause and acknowledge the good , no matter how small .

Speaker 1 2:44

I have friends and colleagues who maintain gratitude journals . You've probably heard about gratitude journaling and they will perhaps write as much as they can think of in that journal every single day , and this is a powerful approach . If you are so inclined , feel free to pick up a copy of the Mindful in 5 companion journal to the Mindful in 5 book , because journaling has been found to increase the effectiveness of the insights that you gain through mindfulness centering and meditation exercises , through mindfulness centering and meditation exercises , to dive deeper into the transformative power of mindfulness , I invite you to download a free sample chapter . Oh wait , in fact , I'll give you two , two free sample chapters of my book , mindful in 5 . Simply visit the podcast notes or sign up at spewyjeffersoncom to our email list and you will receive future chapters directly in your inbox , along with other special offers and strategies to support your practice . Let gratitude be your guiding light this week . Keep appreciating the good Until next week . This is Speeway saying be mindful and be well .

Speaker 2 4:11

Thank you for listening to Mindful in 5 . If you enjoyed it , share it with a friend , follow and rate it on your favorite podcast platform . Pick up your signed copy of the book and journal from spewayjeffersoncom , or unsigned copies from Amazon , barnes , noble or wherever you get your books . Visit spewayjeffersoncom to download sample chapters of the book , watch videos and become a mindful ninja . Join us on the LinkedIn Mindful in 5 group and share your thoughts . Until next time , be mindful and be well .