Awakening Mindfulness at Work: A Conversation That Matters!
Our podcast is a space for meaningful conversations, exploring insights from mindfulness-at-work programs and sharing wisdom that emerges when we slow down and tune in. The journey of mindfulness is one of discovery—presence, awareness, and transformation. As mindfulness teachers, we witness its impact in real time: shifts in perspective, newfound resilience, and quiet moments of clarity that ripple into powerful change.
Episodes
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
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 condit
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 b
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
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 prese
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 at
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. Ins
The Fear of Missing Out (FOMO): What Are We Really Missing?
Fear of Missing Out—or FOMO—is often associated with social media. But it also shows up at work: checking one more email, saying yes to one more meeting, postponing time off, or worrying that opportunities are passing us by.
In this episode, Sarah and Pierre explore how FOMO quietly shapes our decisions, fuels stress and anxiety, and pulls us away from the present moment. Together they examine bot
Guided Mindfulness Meditation: Staying Grounded When Work Feels Hard
When work feels overwhelming, difficult relationships drain your energy, or uncertainty leaves you feeling stuck, it can be easy to lose sight of your inner stability.
This gentle guided meditation offers a space to pause, reconnect, and care for yourself. Through mindfulness, self-compassion, and the practice of sending kind wishes, you'll be invited to soften reactivity, cultivate curiosity, rec
Beyond the To-Do List: Three Radical Ideas
We spend so much time managing our to-do lists that we rarely stop to ask a more important question:
Is our to-do list helping us—or quietly managing us?
In this final episode of our three-part series, we explore a different way of thinking about productivity. We begin with two simple practices that can immediately improve the way we experience our workday:
Doing the difficult thing first
• Cel
From To-Do List to Today’s Intentions List: Getting Things Done Mindfully
Most of us begin the day by looking at a long to-do list. But what if that isn't the best place to start?
In this episode, we introduce the Today's Intentions List—a simple yet powerful practice for bringing greater clarity, focus, and calm to your workday. Rather than reacting to an ever-growing list of tasks, you'll learn how to begin each day by intentionally choosing what matters most.
Along t
Three Ways to Lighten Your To-Do List
In this first episode of a new series on to-do lists, we explores why something designed to help us stay organized can so easily become a source of pressure, guilt, anxiety, and self-judgment.
Rather than offering more productivity tips, he invites us to rethink our relationship with the to-do list itself.
You'll discover three simple yet surprisingly powerful approaches:
Renaming your to-do lis
Guided Mindfulness Meditation: Savoring Joy
Joy often passes by unnoticed.
In this guided mindfulness meditation, you'll practice slowing down long enough to truly experience moments of joy, appreciate your own growth and effort, and reconnect with meaningful relationships.
This meditation is designed to help you build resilience, calm your nervous system, and carry more presence into your work and daily life.
A simple practice you can retu
How to Stay Mindful Throughout the Day—Even When You're Busy
How do you stay mindful when your day is packed with meetings, deadlines, interruptions, and responsibilities?
In this practical and down-to-earth conversation, Pierre Khawand and Sarah Pellegrini explore one of the most common questions they hear from mindfulness practitioners: How do I bring mindfulness into my everyday life—not just during meditation?
Together, they discuss simple and realistic
Mindfulness Made Easy: Awareness, Kindness, and Befriending Yourself
Mindfulness and meditation are often surrounded by misconceptions, jargon, and unrealistic expectations. In this episode, Pierre and Sarah strip away the complexity and explore a simpler, more human approach.
What if mindfulness was simply awareness with kindness? What if meditation was nothing more than sitting and befriending yourself?
Together, they discuss presence, emotional maturity, self-aw
Surfing the Waves of Change: Mindfulness, Impermanence & Letting Go
In this episode of Awakening Mindfulness at Work, Pierre and Sarah explore one of the deepest realities of life: change.
From uncertainty at work to personal transitions, relationships, aging, and the rapid changes happening around us, they reflect on how mindfulness can help us respond with greater presence instead of resistance.
Together, they discuss attachment, fear, impermanence, the nervous
Awakening Presence—A Guided Meditation for Calm, Intention & Aliveness
In this special meditation episode of Awakening Mindfulness at Work, Sarah gently guides us through a calming mindfulness practice centered on breath, presence, intention, listening, and embodied awareness.
With warmth and spaciousness, this guided meditation invites you to slow down, soften, and reconnect with the aliveness already here—through the body, the heart, and the changing flow of the pr
Doing the Difficult Thing—Gently, Intentionally, and One Step at a Time
In this episode of Awakening Mindfulness at Work, Pierre Khawand and Sarah Killeen explore a challenge many of us quietly face every day: avoiding the tasks, conversations, or situations that feel emotionally difficult.
But what if the real difficulty is not the task itself—but our relationship with it?
Together, they unpack the emotional side of avoidance, including fear, shame, overwhelm, perfec
Scars, Mistakes, and Growth: The Hidden Gifts of Imperfection
A simple quote sparked a powerful reflection for this episode.
After reading John Steinbeck’s line, “To be alive at all is to have scars,” Sarah began reflecting on how this idea applies to the workplace—and how mistakes, setbacks, and difficult moments can become powerful catalysts for growth.
In this episode of Awakening Mindfulness at Work, Pierre and Sarah explore how challenges, mistakes, and
When Your Job Feels Hard—Practical Ways to Stay Resilient and Resourceful
In this episode of Awakening Mindfulness at Work, Pierre and Sarah explore a situation many people quietly face: being in a work environment that feels difficult, draining, or even overwhelming—while not being able to change it, at least for now.
Instead of focusing on quick fixes, this conversation offers a grounded and compassionate exploration of what is still possible.
They discuss:
How to sh
Seeing Clearly—How Small Moments Can Change Everything
In this episode of Awakening Mindfulness at Work, Pierre and Sarah explore a simple yet powerful quote by Thich Nhat Hanh:
“If we could see the miracle of a single flower clearly, our whole life would change.”
From this reflection, they open a conversation on awe, gratitude, and simplicity—and how these qualities can transform not only how we see the world, but how we show up at work.
They explore
Lightness & Purpose: Finding Joy Without Losing Meaning
In this episode of Awakening Mindfulness at Work, Pierre and Sarah continue their conversation with Dr. Jonathan Fisher, this time exploring the theme of lightness.
What does it mean to live and work with purpose—while also experiencing joy, ease, and lightness? Are these in tension, or can they support each other?
Drawing from his own journey through burnout, Dr. Fisher shares how carrying the we
The Practice of Joy at Work
In this episode, we turn our attention to a quality that is often overlooked at work—joy.
We tend to associate mindfulness with managing stress or navigating difficult situations. While that’s important, it’s only part of the picture. Joy is just as essential—and just as trainable.
Pierre and Sarah explore how joy can be cultivated in practical ways throughout the workday. This includes simple mom
Wisdom Beyond the Mind: Listening to the Heart and Gut at Work & Beyond
In this episode of Awakening Mindfulness at Work, Pierre and Sarah are joined by Dr. Jonathan Fisher to explore a deeper understanding of wisdom—one that goes beyond thinking and into the body.
Together, they unpack how wisdom arises not only from the brain, but also from the heart and the gut, and how learning to tune into these signals can support clearer decisions, reduce stress, and help preve
Working in Iterations: A Mindful Way to Start, Progress, and Let Go of Perfect
In this episode of Awakening Mindfulness at Work, Pierre and Sarah explore a deceptively simple yet transformative approach: working in iterations.
Rather than taking on overwhelming tasks all at once, they introduce the idea of creating small, intentional “containers”—clear, manageable steps that help us begin, explore, and make progress with more ease.
They discuss how iterations can reduce proc
Productive or Happy? Finding the Balance That Actually Works
In today’s fast-paced work culture, it’s easy to fall into the rhythm of doing more, faster—checking off tasks, staying busy, and tying our sense of worth to productivity.
But at what cost?
In this episode, Pierre Khawand and Sarah Pellegrini explore a simple yet powerful question:
Would you rather be productive—or happy?
Rather than choosing one over the other, they unpack how the two can coexist
Courage in Everyday Life: Moving Forward in the Presence of Fear
In this episode of Awakening Mindfulness at Work, Pierre and Sarah are joined again by Dr. Jonathan Fisher to explore the theme of courage—what it really means, and how it shows up in our daily lives.
Rather than focusing on heroic or dramatic acts, they reframe courage as something much more accessible: taking small, meaningful actions aligned with our values, even in the presence of fear.
The
Staying Grounded in Difficult Times—From Resentment to Meaningful Action
In a world filled with conflict, uncertainty, and constant exposure to difficult news, it’s natural to feel overwhelmed—sometimes even pulled into resentment or despair.
In this episode, Pierre and Sarah explore how we can stay grounded without becoming consumed by negativity. They unpack a simple but powerful two-part approach: first, acknowledging and making space for difficult emotions, and sec
Single-Tasking: A Mindful Alternative to Multitasking
Multitasking has become the norm in modern work culture—and often a badge of honor. But what if constantly switching between tasks is actually fragmenting our attention and draining our energy?
In this episode of Awakening Mindfulness at Work, Pierre and Sarah explore the power of single-tasking as a mindful and intentional way of working. Rather than presenting it as a productivity trick, they di
Judgment or Discernment? Learning to Notice Without Getting Lost
Judgment quietly shapes how we see ourselves, how we relate to others, and how we interpret what’s happening around us—at work and in life. In this episode, Pierre and Sarah explore judgment not as a flaw to eliminate, but as a deeply human process to better understand. Together, they unpack its many layers, including self-judgment, judging others, and judging situations, and reflect on why judgme
Mindfulness Is Not About Perfection: The Practice of Coming Back
In this episode of Awakening Mindfulness at Work, we reflect on a simple yet powerful reminder: mindfulness is not about getting it right—it’s a practice and a promise to come back to yourself again and again.
We explore how perfectionism, self-judgment, and “all-or-nothing” thinking can quietly undermine mindfulness practice, and why kindness, patience, and repetition matter more than consistency
Working with Difficult People: Compassion, Boundaries, and Self-Care
In this episode of Awakening Mindfulness at Work, we explore one of the most challenging—and common—topics in mindfulness at work: dealing with difficult people.
We begin by acknowledging the power of compassion and understanding, and why they are often a necessary first step. But we also examine their limits. What happens when compassion is not reciprocated? When empathy turns into exhaustion? Wh
Working with Difficult Thoughts: Awareness and Wisdom in Action
In this episode of Awakening Mindfulness at Work, we explore how to relate skillfully to difficult, recurring thoughts—especially those rooted in worry, self-doubt, comparison, and self-criticism.
We begin with mindfulness of thoughts: noticing, labeling, and letting thoughts pass without getting entangled. From there, we introduce two additional approaches for when thoughts feel “sticky” and hard
Pain Is Unavoidable—Suffering Is Optional: A Mindful Exploration
In this episode of Awakening Mindfulness at Work, we explore the difference between pain and suffering—and how mindfulness can help us meet discomfort with more ease and less resistance.
We talk about physical pain, emotional pain, and the everyday discomfort that shows up when we slow down and pay attention. Through practical reflections, personal examples, and a simple but powerful formula—suffe
Discipline and Flexibility: Friends or Enemies?
In this episode of Awakening Mindfulness at Work, Pierre and Sarah explore the often-misunderstood relationship between discipline and flexibility — not as opposing forces, but as complementary qualities that shape how we live, work, and practice mindfulness.
Together, they reflect on how discipline can provide a grounding container — offering stability, safety, and continuity — while flexibility
Mindful Intelligence: Staying Human in the Age of AI
As artificial intelligence becomes ever more integrated into our lives and workplaces, how do we ensure we don’t lose touch with what makes us human? In this timely conversation, Pierre and Sarah explore the meeting point of AI and mindfulness — the balance between automation and awareness. They reflect on the quote “You will never be able to automate your humanness,” and discuss how to use AI tho
Letting Go to Begin Again: Habits, Expectations, and Mindful New Beginnings
As a new year begins, we often focus on what we want to create — but just as important is what we’re ready to let go of.
In this episode of Awakening Mindfulness at Work, Pierre and Sarah explore how letting go can create space for clarity, presence, and more intentional living. They reflect on three key areas where release can be especially powerful: habits that no longer serve us, expectations t
Making Time Matter: Focus, Intention, and the Shape of Our Days
How do we make time truly matter? In this follow-up to Meditation Makes Time, Pierre and Sarah explore how mindfulness sharpens focus and helps us reclaim scattered moments through presence and intention. They discuss the art of noticing when the mind wanders, the power of writing down intentions, and how each day becomes a reflection of the attention we give it. A thoughtful conversation on inhab
Slowing Down Time: The Mindfulness Paradox
Can time expand when we slow down? Pierre and Sarah challenge the common belief that we’re “too busy to meditate” and reveal how mindfulness can actually make time feel fuller, calmer, and more intentional. Through real-life examples and reflections, they uncover how presence transforms ordinary minutes into moments of clarity, creativity, and connection — and why meditation is not a luxury, but a
Gratitude and Generosity: A Mindful Thanksgiving Reflection
In this Thanksgiving episode, Pierre and Sarah invite you to pause and reconnect with gratitude — not only for what nourishes us, but also for the larger story this day holds. Sarah guides a gentle gratitude meditation that honors care, connection, and the generosity that naturally flows from a grateful heart. Whether you’re celebrating Thanksgiving or simply taking a mindful pause, this practice
Where the Mind Rests: Choosing Our Thoughts, Shaping Our Reality
In this episode, Pierre and Sarah explore how the mind takes the shape of what it rests upon—a principle at the heart of mindfulness and modern neuroscience. Drawing on insights from Rick Hanson’s work on neuroplasticity, they discuss how our repeated thoughts physically reshape the brain and influence our mood, focus, and well-being. Together, they offer gentle and practical ways to cultivate nou
Befriending Boredom: Turning Restlessness into Awareness
In this episode, Pierre and Sarah dive into a feeling most of us try to avoid—boredom. What if boredom isn’t a problem to fix, but a doorway to awareness? Together, they explore how boredom shows up in meditation, work, and everyday life, and how shifting our relationship to it can unlock presence, curiosity, and even creativity. You’ll hear practical tips, reflective questions, and a refreshing i
Slow Down to Speed Up: Mindfulness Beyond the To-Do List
In this heartfelt conversation, Pierre and Sarah explore the paradox of modern productivity—how slowing down can actually help us move forward with greater clarity and energy. Through personal stories and mindful insights, they discuss the tension between “getting things done” and being present, the value of catching ourselves when we’re swept away by busyness, and the powerful role of the body in
Mindfulness at Work: The Power of Awareness and Kindness
In this episode, mindfulness teachers Pierre Khawand and Sarah Killeen explore what mindfulness at work truly means — not as a concept, but as a lived experience that unfolds moment by moment.
They paint a vision of mindfulness in action: focusing on what truly matters, being intentional about how we work, listening deeply to others, and staying aware of what’s happening within us — our thoughts,
Awakening Mindfulness at Work: An Invitation to Begin
In this opening episode, mindfulness teachers and friends Pierre Khawand and Sarah Killeen introduce Awakening Mindfulness at Work — a space for meaningful conversations about mindfulness, presence, and compassion in our professional and everyday lives.
They share what inspired this podcast, how their journeys through teaching, retreats, and continued learning have shaped their approach, and what
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