Awakening Mindfulness at Work: A Conversation That Matters!

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 system’s need for safety, and the possibility of learning to “surf the waves” of life rather than fight them. A grounded and thoughtful conversation about letting go, creating space, and finding resilience in the middle of change.

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 present moment. Whether you’re beginning your day, taking a mindful pause, or transitioning through a stressful moment, these 15 minutes may offer a sense of grounding, steadiness, and gentle renewal.  

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, perfectionism, and self-judgment, and explore how mindfulness and self-compassion can help us gently turn toward what we resist instead of continually pushing it away. Rather than promoting harsh productivity or forcing ourselves through discomfort, this conversation offers a more grounded and human approach: • Understanding the emotional charge behind difficult tasks • Why avoidance often prolongs stress and suffering • The importance of “emotional cleanup” before taking action • Working in small iterations instead of overwhelming ourselves • Setting softer, more realistic expectations with ourselves • How action—not perfection—builds self-confidence and growth Pierre and Sarah also reflect on the connection between difficult tasks, growth mindset, intentionality, and emotional resilience—and why sometimes the first meaningful step is simply deciding not to run away anymore. A practical and compassionate conversation about moving from resistance to action—one small step at a time.

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 emotional wounds are not just inevitable parts of life—they are often the very experiences that shape who we become. Together they reflect on: • Why mistakes are an essential part of learning and growth • How perfectionism can make it harder to accept life’s “scars” • The difference between wounds in the moment and scars that form over time • Why meaning is often created after difficult experiences, not during them • How mindfulness helps us work with difficult emotions like shame, guilt, and disappointment • The role of self-compassion and nervous system regulation in difficult moments Pierre and Sarah also explore the workplace dimension of this topic—how we can acknowledge mistakes, grow from them, and cultivate a healthier relationship with imperfection. The conversation ends with a hopeful reminder: scars are not signs of failure. They are evidence that life was lived, lessons were learned, and healing took place.

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 shift from feeling stuck to becoming an “explorer” of possibilities The importance of resourcing—both within and outside of work How to do a simple “energy audit” to understand what gives and drains your energy The role of intention and small actions in creating meaningful change How focus shapes your experience—and how to gently redirect it What it means to advocate for your needs, even in constrained environments The practice of letting go of what is truly outside your control They also reference insights from teachers like Oren Jay Sofer, including a simple grounding practice to reconnect with a sense of safety and presence in the moment. A key thread throughout the episode: even when circumstances are fixed, your relationship to them is not. This is not about ignoring difficulty—but about expanding your capacity to meet it with clarity, steadiness, and care. A gentle reminder to close: You may feel stuck—but you are not without resources.

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 mindfulness as having two wings—the clarity of awareness and the openness of the heart—and how both are essential for living and working with balance. Through everyday examples, they bring this into the workplace: listening fully to a colleague, noticing small acts of kindness, or simply pausing to take in a moment of quiet. The conversation also touches on an important nuance: appreciating small moments does not mean ignoring life’s bigger challenges. In fact, cultivating gratitude and presence can strengthen our ability to meet those challenges with clarity and resilience. You’ll also hear a reflection inspired by Yo-Yo Ma on how presence itself can be an act of acknowledging another person’s existence. A gentle invitation to close the episode: What are you taking for granted today? And what might change if you truly noticed it?

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 weight of others’ suffering can lead to emotional heaviness—and how, over time, we may unintentionally numb ourselves to protect against it. But in doing so, we also lose access to joy. This conversation offers a different perspective: lightness and purpose are not opposites. In fact, they are deeply connected. Cultivating moments of joy, connection, and playfulness is not optional—it’s essential for sustaining meaningful work and avoiding burnout. They also explore practical ways to reconnect with lightness, including revisiting what brought us joy earlier in life, learning from others who embody it, and intentionally noticing and savoring moments of positivity throughout the day. This episode is inspired by Just One Heart, particularly the chapter on lightness, where these ideas are explored more deeply. You can learn more about the book here: https://www.amazon.com/Just-One-Heart-Cardiologists-Happiness/dp/B0DFGD2G53 A warm and practical conversation on how to lighten the heart—without losing depth or purpose.

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 moments like stepping away to enjoy a cup of tea, listening to music, or reconnecting with the body through movement and breath. These small pauses, when done intentionally, can have a powerful impact. They also reflect on the joy of making progress—taking a moment to acknowledge what has been completed instead of rushing to the next task. The conversation expands into the joy of learning, growth, and developing new skills, as well as the deeper sense of contentment that comes from connecting with purpose and meaning in our work. Another important dimension explored is relational joy—appreciating meaningful interactions, celebrating others’ successes, and practicing what is often called appreciative joy: the ability to feel joy for others, even when we are not experiencing it ourselves. Throughout the episode, the invitation is simple: to begin noticing where joy already exists, and to gently create more space for it. A practical and reflective conversation to bring more lightness, awareness, and energy into your workday.

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 prevent burnout. They also explore the role of perspective, the impact of ego on stress, and how reconnecting with a broader sense of self and community can shift how we experience challenges at work. This conversation is inspired by Dr. Fisher’s book Just One Heart, particularly the chapter on wisdom, where these ideas are explored more deeply along with additional practices. The episode closes with a practical and accessible tool—mindful journaling—and how even a few moments of reflection can help create distance from difficult experiences, reveal patterns, and support more intentional responses. A thoughtful and grounded conversation on developing wisdom as a daily practice.

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 procrastination, shift us out of overwhelm, and support creativity and thoughtful action. The conversation also touches on the neuroscience behind getting started, the balance between structure and flexibility, and the challenge of knowing when something is “good enough.” Along the way, they invite listeners to move from being a constant “doer” to becoming a more intentional “designer” of their work. This episode offers a practical and mindful approach to tackling meaningful work—one step at a time.

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—and even strengthen each other—when approached mindfully. They reflect on: The hidden downsides of constant “doing” How busyness can disconnect us from ourselves and others Why slowing down can actually improve performance The difference between working with stress vs. working with ease A new idea: “work hygiene”—small practices that support sustainable productivity The episode also includes practical ways to bring more awareness into your workday—through restorative breaks, simple check-ins, and redefining what truly matters. A grounded and timely conversation for anyone looking to work well—without losing themselves in the process.

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 conversation explores how fear can disconnect us from ourselves and others, and how courage helps us stay engaged, present, and connected—especially in challenging environments like healthcare and the workplace. They also take a closer look at self-doubt, including imposter syndrome, and offer a refreshing perspective: self-doubt is not something to eliminate, but something to understand, normalize, and work with. Through mindfulness, we can begin to notice the inner voice of doubt earlier, relate to it differently, and respond with greater self-compassion. This episode is inspired by Just One Heart, particularly the chapter on courage, where these ideas—and many practical approaches—are explored more deeply. You can learn more about the book here:  https://www.amazon.com/dp/B0DFGD2G53 A grounded and encouraging conversation on how courage can be practiced, one small step at a time.

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 second, gently shifting toward constructive, values-aligned action. Along the way, they reflect on: Why resentment is natural—and why it shouldn’t be suppressed The difference between accepting reality and agreeing with it How to avoid emotional overwhelm by “titrating” our exposure The idea of “tending the part of the garden you can reach” How small, intentional actions can restore a sense of agency and meaning They also bring this reflection into the workplace—exploring how shifting our perspective can help us stay focused, motivated, and connected to meaningful work, even when the broader world feels heavy. This conversation offers a grounded path forward rooted in awareness, intention, and connection.

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 discuss single-tasking as a way of being—one that invites presence, calm, and deeper engagement with what truly matters. Together they explore: • Why multitasking has become so normalized in the modern workplace • How technology and digital environments fragment our attention • The internal and external forces that make focus difficult • The role of intention and discipline in cultivating deeper attention • How a simple 15-minute time container can support focus and creativity • Why mindfulness helps us gently return when the mind wanders They also discuss an important nuance: the goal is not to eliminate task-switching entirely, but to develop the awareness to choose when to focus deeply and when to shift. The episode closes with a simple invitation: try single-tasking for just 15 minutes and notice what changes—in your attention, your nervous system, and the quality of your work. A small experiment that can open the door to greater presence, clarity, and calm in the middle of busy workdays.

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 judgment is natural and sometimes even necessary. The conversation looks closely at where judgment crosses the line from useful discernment into something more charged and harmful. Through gentle inquiry, Pierre and Sarah explore questions such as: When does an opinion become a judgment? How do expectations, tolerance, and values shape what we judge? And what happens when we start judging our own judgments? Rather than trying to get rid of judgment, the episode invites listeners to slow down, notice what’s happening in the moment, and respond with greater awareness, curiosity, and kindness—at work and beyond.

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 or duration. Through metaphors, personal reflections, and familiar teachings—like working with the wandering mind and gently returning to the breath—we unpack how practice builds resilience, self-trust, and a deeper relationship with ourselves. This conversation is an invitation to let go of striving, soften the inner critic, and rediscover mindfulness as a supportive, human practice—one return at a time.

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? When kindness starts to drain rather than heal? This conversation looks at how to discern when to lean in and when to step back, how to practice equanimity without disengaging from values, and how to set boundaries that protect well-being—especially for highly empathic people. We also discuss the importance of community, “mindfulness friends,” and trusted perspectives when situations become emotionally charged. A grounded, honest exploration of how to stay human, wise, and whole in difficult relationships—at work and beyond.

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 to release. The first is dialoguing with the thought—questioning it with curiosity and kindness. The second is taking small, wise actions to test beliefs and gather real-world data, becoming “your own scientist.” This conversation weaves together mindfulness, cognitive inquiry, habit formation, and neuroplasticity—offering a grounded, empowering framework for influencing our thoughts without trying to control or eliminate them.

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—suffering = pain × resistance—we unpack how our relationship to pain often matters more than the pain itself. This conversation is an invitation to pause, set your burdens down for a moment, and explore how curiosity, kindness, and presence can transform difficult experiences into gateways for awareness and care—at work and in life.

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 allows us to stay responsive, present, and compassionate in a constantly changing world. Drawing from mindfulness practice, habit formation, leadership contexts, and personal experience, they discuss non-negotiables, resistance to structure, and the importance of choosing consciously rather than defaulting to all-or-nothing patterns. Whether you tend toward structure or prefer going with the flow, this conversation invites you to explore what it means to cultivate flexibility within a container of discipline — and how that balance can support sustainable growth, resilience, and clarity at work and beyond.

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 thoughtfully, maintain emotional intelligence, and choose connection over disconnection in a digital world.

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 that quietly create pressure and disappointment, and our complex relationship with to-do lists. Together, they unpack common patterns such as over-preparing, comparing ourselves to others, believing everything is urgent, and holding ourselves to unrealistic standards — all through a lens of mindfulness, compassion, and practical awareness. This conversation offers gentle prompts for reflection as you move into the new year, inviting you to soften, simplify, and make room for what truly matters — at work and beyond.

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 inhabiting our days with purpose and grace.

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 way of reclaiming your life.

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 offers a moment to breathe in gratitude and breathe out generosity.

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 nourishing thoughts, release unhelpful patterns, and bring kindness to the process of “switching channels.” A mindful reminder that what we attend to becomes our reality.

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 invitation to experiment with “scheduled boredom.

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 grounding the mind. Together, they invite listeners to shift from a “to-do list” mindset to a “choose-to” mindset—finding calm, balance, and connection in the flow of daily life.

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, emotions, and body sensations. Together, they reflect on two essential dimensions that shape this journey: intentionality and awareness — and how cultivating these qualities helps us move from reactivity to presence. Pierre and Sarah also touch on the importance of kindness, beginning with self-compassion and extending it to our colleagues and workplace relationships. They remind us that mindfulness is not a fixed state but a practice of remembering, a collection of micro-moments we nurture and strengthen over time. This episode invites you to see mindfulness at work not as something to master, but as a seed to water — one thoughtful moment at a time.

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 makes this series unique: genuine, unscripted dialogue where fresh insights and surprises unfold naturally. Each week, Pierre and Sarah explore real-world questions such as: How can we meet workplace challenges with more ease? How can we stay calm in difficult situations and bring more joy and presence to our day? How can mindfulness help us navigate relationships, technology, and change with awareness and care? Episodes are short, thoughtful, and practical — with one special live “Real Time” session each month where listeners are invited to join the conversation, ask questions, and practice together. Welcome to a new way of being at work — and in life.