Awakening Mindfulness at Work: A Conversation That Matters!

Pierre Khawand & Sarah Killeen
  • 4.7 (6)
  • Health & Fitness
  • Weekly

Our podcast is a space for meaningful conversations, for exploring the insights that arise in our mindfulness-at-work programs, and for sharing the wisdom that emerges when we slow down and tune in. The journey of mindfulness is one of discovery—of presence, awareness, and transformation. As mindfulness teachers, we have had the privilege of witnessing its impact in real time: the shifts in perspectives, the newfound resilience, the quiet moments of clarity that ripple into powerful change. We've seen it in the eyes of our participants when something clicks, when a deep breath dissolves tension, when an insight sparks a new way of engaging with life.

  1. Oct 22

    The Art of Being Gentle with Yourself

    “Be gentle with yourself.” We hear these words often. We may even say them to others. But what does it actually mean to be gentle with ourselves, especially when life gets difficult? In this episode, Pierre and Sarah explore three meaningful dimensions of self-gentleness: softening our inner critic, allowing ourselves to experience difficult emotions without judgment, and intentionally bringing more joy into our lives. They reflect on how easily we can become our own harshest critics, how we sometimes judge ourselves simply for feeling what we feel, and how mindfulness can help us interrupt these patterns with greater awareness, curiosity, and compassion. They also remind us that being gentle with ourselves isn't only about navigating difficult moments. It's about giving ourselves permission to experience what's good—to appreciate beauty, connect with others, and cultivate joy. And perhaps one of the most meaningful discoveries is that as we learn to be gentler with ourselves, we naturally create more space to be gentle with others. What might change if, instead of pushing ourselves harder, we practiced meeting ourselves with a little more gentleness? Continue the Conversation Enjoyed this episode? Subscribe to Awakening Mindfulness at Work on your favorite podcast platform, and explore more ways to bring mindfulness into your work and life. 📝 Prefer to read? Explore our articles. Discover insights and practices inspired by the podcast on Substack and LinkedIn. https://tinyurl.com/mindfulnessatworkatsubstack https://tinyurl.com/mindfulnessatworkatlinkedin 💬 Join our live online gatherings. Connect with our community for meaningful conversations, reflections, and mindfulness practices inspired by the podcast. https://tinyurl.com/real-time-now 🌱 Explore our workshops and programs. Discover practical ways to cultivate mindfulness, well-being, productivity, and a more intentional way of working.

  2. Oct 15

    Slow Down, Simplify, Soften, Surrender, Share: A Guided Meditation

    A 15-Minute Practice to Cultivate Presence, Ease, and an Open Heart! What if you could give yourself permission to pause, let go of the need to control, and simply be present? In this guided meditation, Pierre invites you to explore the five S's of mindfulness: Slow Down, Simplify, Soften, Surrender, and Share—a gentle pathway toward greater presence, ease, and connection. Through awareness of the breath, body, and heart, you'll be invited to release tension, quiet the mental chatter, soften around difficult sensations and emotions, and surrender to the experience of being here, just as you are. The practice concludes with an invitation to carry these qualities into everyday life, sharing the goodness of mindfulness through how we show up for ourselves and others. Whether you're taking a mindful break during a busy workday or creating a moment of stillness at home, this 15-minute meditation offers an opportunity to reconnect with yourself and what matters most. This practice complements our conversation episode, “Slow Down, Simplify, Soften, Surrender, Share,” and can be enjoyed on its own or alongside that exploration. Continue the Conversation: ====================== Enjoyed this episode? Subscribe to Awakening Mindfulness at Work on your favorite podcast platform, and explore more ways to bring mindfulness into your work and life. 📝 Prefer to read? Explore our articles. Discover insights and practices inspired by the podcast on Substack and LinkedIn. https://tinyurl.com/mindfulnessatworkatsubstack https://tinyurl.com/mindfulnessatworkatlinkedin 💬 Join our live online gatherings. Connect with our community for meaningful conversations, reflections, and mindfulness practices inspired by the podcast. https://tinyurl.com/real-time-now 🌱 Explore our workshops and programs. Discover practical ways to cultivate mindfulness, well-being, productivity, and a more intentional way of working.

  3. Oct 8

    The Power of Perspective: When Things Feel Bigger Than They Are

    A difficult conversation. A mistake. A negative comment from a manager. A message that goes unanswered. In the moment, these experiences can feel enormous—only to look very different a day, a week, or a year later. In this episode, Pierre and Sarah explore the power of perspective and how we can develop the skill of putting things in perspective when emotions run high. They also look at the conditions that make perspective possible, including the role of the nervous system, and walk through a practical five-step process: labeling, ranking, accepting, reframing, and refocusing. Rather than waiting for time to give us perspective, what if we could practice finding it right here, right now?

  4. Oct 1

    Mindfulness & Creativity: Making Space for New Ideas

    What happens when mindfulness meets creativity? In this episode, Pierre and Sarah explore how mindfulness can help us move beyond analytical thinking and create the mental space where new ideas can emerge. They look at practices such as open awareness, mindful mind wandering, non-judgment, and strategic distraction—and how each can support creative thinking. They also explore one of creativity’s biggest obstacles: judgment—judging our own ideas, judging the ideas of others, and fearing that others will judge us. From taking a mindful break to stepping outside, moving the body, noticing our surroundings, or simply letting the mind wander with awareness, this conversation offers practical ways to loosen our grip, shift gears, and invite more creativity into our work and everyday lives.

  5. Sep 17

    Mindful Scrolling: From Habit to Choice

    Scrolling doesn’t have to be something that simply happens to us. What if we could become more aware of why we scroll, how we scroll, and what we actually want from the experience? In this episode, Pierre and Sarah explore how we can shift from habitual scrolling to more intentional scrolling. They introduce two simple questions—Why am I scrolling right now? and How am I scrolling?—and explore the interplay between awareness, intention, and action. They also share practical experiments: setting personal guidelines around when and where we scroll, taking a short break from scrolling altogether, pausing to reconnect with our surroundings, and reflecting on what we notice along the way. The goal isn’t to label scrolling as good or bad, or to judge ourselves when we fall back into old habits. It’s to become more conscious of our choices—and, with curiosity and kindness, shape a relationship with technology that better supports our well-being.

  6. Sep 10

    Slow Down, Simplify, Soften, Surrender, Share

    What if five simple practices could help you navigate stress, uncertainty, and the increasing complexity of modern work and life? In this episode, Sarah introduces her framework of the Five S's of Mindfulness: Slowing Down, Simplifying, Softening, Surrendering, and Sharing. Together, she and Pierre explore how these five practices naturally build upon one another to help us cultivate greater presence, reduce overwhelm, and respond to life's challenges with more wisdom and compassion. From slowing down enough to gain perspective, to simplifying what truly matters, softening our resistance, surrendering what we cannot control, and sharing these qualities with others, this conversation offers a powerful roadmap for bringing mindfulness into everyday life. This episode serves as an introduction to the Five S's, with future conversations exploring each practice in greater depth through practical exercises and real-world applications.

  7. Sep 3

    Scrolling: What Is It Really Costing Us?

    In the first episode of this series, Pierre and Sarah explored the surprising benefits of scrolling and the deeply human needs it can fulfill. In this second conversation, they turn to the other side of the story. What happens when scrolling becomes more than an occasional break? What does it quietly take away from us? Together they explore the hidden costs of our digital habits—from fragmented attention and diminished reflection to comparison, insecurity, and the endless search for external validation. They discuss how social media is intentionally designed to capture our attention, why awareness is more important than self-judgment, and how our digital "mental diet" shapes the way we think, feel, and experience the world. Rather than condemning technology, this episode invites listeners to notice—with curiosity and compassion—the personal cost of scrolling in their own lives. Awareness, after all, is the first step toward change. This conversation prepares the ground for the final episode of the series, where Pierre and Sarah explore how to build a healthier, more mindful relationship with technology.

  8. Aug 20

    Scrolling: What Are We Really Looking For?

    Scrolling has become one of the defining behaviors of modern life. We do it while waiting in line, between meetings, when we're bored, or when a task becomes difficult. But before asking whether scrolling is good or bad, what if we asked a different question: What is scrolling actually doing for us? In this first episode of a three-part series, Pierre and Sarah take an unconventional approach. Instead of focusing on the downsides of social media, they explore the positive intentions behind scrolling. They discuss how it can satisfy deeply human needs—for learning, inspiration, connection, curiosity, creativity, belonging, laughter, and even brief moments of relief during stressful days. Rather than judging ourselves for scrolling, they invite us to become curious about what we're really seeking whenever we reach for our phones. Understanding those needs is the first step toward developing a healthier and more intentional relationship with technology. This conversation lays the foundation for the next two episodes, where they will explore the hidden costs of scrolling and practical ways to become more mindful in our digital lives

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Ratings & Reviews

4.7
out of 5
6 Ratings

About

Our podcast is a space for meaningful conversations, for exploring the insights that arise in our mindfulness-at-work programs, and for sharing the wisdom that emerges when we slow down and tune in. The journey of mindfulness is one of discovery—of presence, awareness, and transformation. As mindfulness teachers, we have had the privilege of witnessing its impact in real time: the shifts in perspectives, the newfound resilience, the quiet moments of clarity that ripple into powerful change. We've seen it in the eyes of our participants when something clicks, when a deep breath dissolves tension, when an insight sparks a new way of engaging with life.

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