Today we talk to J Daniel Gawrys, M.S, Client Success Manager for Watson Health and Mindfulness Student in our community.
Daniel is taking us through his mindful journey from his daily routine and what are its effects to a lovely hummingbird visualization practice.
Enjoy and thanks for listening.

Links:
For the description "Guided Imagery Practice". Here's an overview from Cleveland Clinic about this type of practice. https://my.clevelandclinic.org/departments/wellness/integrative/treatments-services/guided-imagery#overview-tab

Also, here's is list from Cleveland Clinic about what Guided Imagery may help treat https://my.clevelandclinic.org/departments/wellness/integrative/treatments-services/guided-imagery#what-we-treat-tab

#29 Mindful visualization

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 building resilience by being mindful of one's body and movements. 

At the end Greg guides us also through two simple exercises that can be done at the desk to promote physical and mental well-being.

Thanks for listening and tune in now and start your year mindfully! 🌿

#82 Ergocizer - be important to yourself

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 through a practical meditation exercise to help listeners connect with their inherent happiness. Join us for an enlightening conversation that promises to leave you feeling more connected and at peace.

#83 Mindfulness and Happiness - Exploring our Inner Peace

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, stay balanced, and connect more deeply with themselves and others. 
Whether you're new to mindfulness or a seasoned practitioner, this episode offers relatable insights and practical takeaways to bring more presence into your workday.

#84 Mindfulness at work - Exploring the benefits of the mindfulness practice

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 presence.

Whether you’re a mindfulness practitioner, a poetry lover, or simply curious about how art and awareness intersect, this conversation will inspire you to slow down, breathe, and connect with the present moment.

Find here more information about the book https://shorturl.at/puqp7

#85 Mindfulness & Poetry: A Journey Through “Love, Life, Being"

In this episode of The Mindfulness Podcast, Lele Terenzani sits down with Nieta De Young to explore her transformative journey into Zen practice. From her recent four-day retreat and the ancient Jukai ceremony to the deep connections between Zen and mindfulness, Nieta shares insights on stillness, presence, and why these practices matter in our fast-paced, distracted world. Discover the beauty of Zazen, the paradox of “no goals,” and even a simple walking meditation you can try today.

#86 Zen, Mindfulness, and the Art of Stillness – A Conversation with Nieta De Young

This episode is to introduce the October challenge organized by the Mindfulness@IBM community.
Each working day of October one new short practice to do together and so establish one more a regular healthy mindful routine. Enjoy

October Challenge 2025 - Introduction

Welcome to Day 1 of our 22-day October Mindfulness Challenge! In this opening episode, we begin with one of the most foundational practices in mindfulness: breath awareness.
Join us for a short guided exercise that uses counted breathing to anchor your attention, calm your nervous system, and gently ease into a state of presence. Whether you're new to mindfulness or returning to your practice, this is a perfect way to start building a daily habit.
🧘‍♂️ What you'll experience today:

A simple breathing technique: inhale for 4, hold for 2, exhale for 6
Guidance on how to stay present with your breath
A reminder of why breath is a powerful tool for mental clarity and emotional balance

Let’s begin this journey together—one breath at a time.

October Mindfulness Challenge 25 - Day 1 - Breathing into Awareness: A Mindful Start

Welcome to Day 2 of the October Mindfulness Challenge! 

Today, we’re guided by Nieta through a gentle and grounding body scan — one of the foundational practices in mindfulness.
This practice invites you to bring awareness to each part of your body, from your toes to the crown of your head, helping you reconnect with physical sensations and cultivate presence. Whether you’re seated at your desk or lying down, this scan can be a standalone practice or a calming lead-in to deeper mindfulness.
🧘‍♀️ What you’ll experience today:

A slow, guided journey through your body
Techniques to notice subtle sensations without judgment
A moment to appreciate the miracle of simply being in your body

Take a few minutes to pause, breathe, and come home to yourself.

October Challenge 25 - Day 2 – Grounded in the Body: A Mindful Body Scan

Welcome to Day 3 of our October Mindfulness Challenge! As we wrap up the week, today’s practice invites you to take a mindful pause and reflect on moments of gratitude.

Through a gentle guided exercise, you’ll revisit three meaningful experiences from the past week, allowing yourself to feel the emotions connected to each one. This practice helps shift your focus from what’s next to what’s already good — cultivating appreciation, presence, and emotional well-being.
🧘‍♀️ What you’ll experience today:

A short gratitude reflection
A chance to reconnect with positive moments
A mindful close to your week

Let this be a nourishing way to enter the weekend with intention and warmth.

October Challenge 25 - Day 3 – A Pause for Gratitude: Reflecting on the Week

Welcome to Day 4 of our October Mindfulness Challenge! Today’s practice invites you to tune into the sounds around you — not just the loud or obvious ones, but the subtle, continuous, and distant sounds that often go unnoticed.
Through this guided exercise, you’ll explore how sound can anchor you in the present moment and reveal the richness of your environment. You’ll also notice how sounds trigger thoughts and associations, offering a deeper layer of mindfulness.
🧘‍♀️ What you’ll experience today:

A practice of open, non-judgmental listening
Awareness of both external and internal sounds
Reflection on how sound shapes thought and attention

No special setup needed — just listen, wherever you are.

#29 Mindful visualization

The Mindfulness Podcast

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