Mindful in 5 Podcast

Prevent Burnout & Cultivate Balance

• Spiwe Jefferson • Season 4 • Episode 138

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How can ambitious professionals safeguard their well-being in a fast-paced world? Discover the transformative power of mindfulness to prevent burnout and sustain balance in your life. Join me, Spiwa Jefferson, as we explore actionable strategies and guided practices that can help you set clear boundaries, prioritize self-care, and find moments of renewal amid your daily grind, all based on studies by Lucan and Sammons.

This episode of the Mindful in 5 Summer Zen Series offers a refreshing respite where you’ll learn to take deep belly breaths, repeat affirmations, and structure your day for optimal wellness. By listening, you'll gain insights into why boundaries are essential—not to control others, but to protect yourself. For those looking to deepen their practice, chapters 13 and 14 of the Mindful in 5 book provide richer content. Subscribe to our email list for more resources, and join our LinkedIn group to share your journey. Let's embrace mindfulness together and be well!


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Speaker 1:

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:

In the pursuit of professional success, ambitious professionals often risk burning out. A study by Lucan and Sammons found that mindfulness-based interventions can be effective in reducing burnout and promoting well-being in the workplace. Today, our topic is Prevent Burnout and Cultivate Balance, and we'll explore a mindfulness practice to help you prevent burnout and cultivate a greater sense of balance. If it's safe for you to do so, close your eyes and take a deep breath, deep belly breath. Go on, exhale, exhale. Bring to mind a recent time when you felt overwhelmed or exhausted by work demands. Notice any physical sensations of tension or exhaustion by work demands. Notice any physical sensations of tension or exhaustion in your body.

Speaker 1:

Now imagine yourself setting clear boundaries, prioritizing self-care and finding moments of rest and renewal renewal throughout your day. Silently repeat these affirmations I prioritize balance, I prevent burnout. If you don't believe it, you can turn these into permissive statements May I prioritize balance. May I prevent burnout. Boundaries in this context are not about telling other people what to do or not to do. Boundaries help to protect you from yourself. These are clear boundaries that you set within yourself about what you are going to do, how long you are going to work, how you are going to organize and prioritize your day so that you get done the things that don't prevent you from being able to sleep at night because you got those items done first. Now open your eyes whenever you're ready. By making a conscious commitment to balance and self-care, you're safeguarding your well-being and ensuring that you can bring your best self to work and life.

Speaker 1:

As you navigate the demands of your professional life, remember to listen to your body and mind, making space for rest and renewal when needed To dive deeper into the power of mindfulness for preventing burnout and cultivating balance. I invite you to download chapters 13 and 14 from the practice section of the Mindful in 5 book, the first book titled Mindful in 5, meditations for People with no Time If you are a God lover. I don't have the sample chapters available, but you can pick up the God Lover's Edition either on Amazon, at barnesandnoblecom, at spewedeffersoncom, wherever you get your books, and check out chapters 13 and 14, titled Benefits of Meditation, and Nothing is Happening. These chapters offer valuable insights and strategies for integrating mindfulness into your daily routine to promote greater well-being and resilience as an ambitious professional. Head over to spewydeffersoncom and subscribe to our email list to receive future chapters and other resources to support your mindful professional journey. Until next week, this is Be Weigh saying be mindful and be well.

Speaker 2:

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. Next time, be mindful and be well.