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

Focus Amidst Distraction

June 27, 2024 • Spiwe Jefferson • Season 4 • Episode 131

0:00 | 4:05

Struggling to maintain focus in today’s fast-paced, distraction-filled world? Try your hand at a science-backed mindfulness approach that can help you cultivate clear and focused attention, right in the midst of chaos.

Join the Mindful Ninjas through a calming breath exercise designed to enhance your ability to stay present and centered throughout your day.

This episode of the Mindful in 5 Summer Zen Series packs a shot of practical guidance that, with time, consistency, and in combination with other mindfulness practices, can transformative stress to peace and distraction to focus.

Download insights from two sample chapters from the book, Mindful in 5: Meditations for People with No Time, to help you incorporate mindfulness into your workday for improved focus and productivity.

Visit spiwejefferson.com to download these invaluable chapters and connect with our vibrant LinkedIn Mindful in 5 community. Let’s navigate the week ahead with moments of pause, breath, and refocus. Be mindful and be well.

Related Episodes

Episode 20: Be Present Everyday With Leslie

Episode 109: Cultivate Clarity

Episode 114: Take Time to Notice

More Links and Resources

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Pick up your Mindful in 5 Book and Journal from Amazon
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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 .

Speaker 1 0:51

In today's fast-paced , information-rich world , do you struggle to maintain focus ? A study by Levi and Company found that mindfulness training can significantly improve attention and cognitive flexibility . Our topic today is focus amidst distraction , and we will practice a simple mindfulness technique to cultivate clear , focused attention . If you are safe to do so , close your eyes and take a deep breath in Exhale . Bring your attention to your breath , noticing the sensation of the air moving in and out of your body . If your mind wanders , gently redirect your focus back to your breath , silently repeat I am focused , I am present . Open your eyes when you're ready . By regularly training your attention through mindfulness , you are strengthening your ability to stay focused and present even in the midst of distractions . As you move through your workday , remember to return to this practice of focusing on your breath whenever you feel your attention drifting , to dive deeper into the power of mindfulness for enhanced focus and productivity .

Speaker 1 2:26

I invite you to download chapters 16 and 17 from the Dawn section of the first book in the Mindful in 5 series , titled Mindful in 5 , meditation for People with no Time . The chapters are entitled Increase Focus and the second one is Pause Anywhere . These chapters provide practical strategies for incorporating mindfulness into your workday to boost concentration and clarity . Head over to spewagephersoncom and subscribe to our email list to receive these chapters and other valuable resources to support your mindfulness practice . As you navigate the distractions of the week ahead , remember to pause , breathe and refocus Until next week . This is Spiwa saying be mindful and be . Well . This is Spiwe saying be mindful and be well .

Speaker 2 3:25

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 spiwejeffersoncom , or unsigned copies from Amazon , barnes , noble or wherever you get your books . Visit spiwejeffersoncom 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 , thank you . 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 and 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 and five group and share your thoughts . Until next time , be mindful and be well .