Today, in day5 of our 30 days challenge we invite you to cultivate mindfulness and self-compassion with Kathy's gentle and soothing practice with handpans.

In this episode, we'll explore:

* A guided meditation practice that focuses on mindful breathing and self-compassion
* Techniques for engaging the parasympathetic nervous system and calming the mind
* A practice of self-compassion and kindness, with a focus on releasing fear and finding love

Enjoy!

MindfulnessChallenge Day 5 - 8 minutes to calm with handpans

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 cultivate a sense of appreciation and gratitude for your life.

Thank you everyone who took part in this challenge, you are wonderful. 


MindfulnessChallenge Day 30 - Thank you!

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 achievement, and helping others, fostering a sense of appreciation and connection. Enjoy a mindful end of the year and a mindful beginning, thanks for being with us in 2024.

#81 Gratitude towards 2024

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.

MindfulnessChallenge Day 5 - 8 minutes to calm with handpans

The Mindfulness Podcast

Related tracks