The Mindfulness Podcast

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 p...

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, sta...

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 throug...

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 bu...

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...

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 cult...

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...

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 r...

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...

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 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 t...

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...

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 mindfuln...

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.