The Mindfulness Podcast

#89 Mindfulness in the Age of Social Media: From Mindless Scrolling to Conscious Connection

10 Mar 2026

Contributed by Lukas

Do you ever find yourself "mindlessly" scrolling through your feed, only to realize thirty minutes have passed? In this episode of the Mindfulness@IBM...

#88 Is Mindfulness Still Relevant in 2026?

21 Jan 2026

Contributed by Lukas

In this episode, Pat, Lele, and Nieta explore the big question: Is mindfulness still relevant in 2026? With global course enrollments declining and m...

#87 Closing the Year Mindfully: Reflections and Intentions for 2026

30 Dec 2025

Contributed by Lukas

Join us for the final episode of the year as we pause to reflect on 2025 and set mindful intentions for the year ahead. In this conversation, Lele and...

October Challenge 25 - Day 23 – Facing Fear: A Halloween Special Mindfulness Practice

31 Oct 2025

Contributed by Lukas

Surprise! We couldn’t resist adding one more episode to our October mindfulness journey. Today is Halloween, and Lele and Nieta invite you to explor...

October Challenge 25 - Day 22 – Mindful Listening: Ending with Music and Presence

30 Oct 2025

Contributed by Lukas

Congratulations! You’ve reached Day 22 of the October Mindfulness Challenge. Today’s practice, led by Lele and Nieta, is a joyful and reflective w...

October Challenge 25 - Day 21 – Observing Emotions: Cultivating Equanimity

29 Oct 2025

Contributed by Lukas

Welcome to Day 21 of our October mindfulness journey. Today, Nieta guides us through a powerful practice of observing emotions noticing what arises in...

October Challenge 25 - Day 20 – Writing the Moment: A Mindful Journaling Practice

28 Oct 2025

Contributed by Lukas

Welcome to Day 20! With just two more days to go, you’re almost at the end of our 22-day mindfulness journey. If you’ve been practicing regularly,...

October Challenge 25 - Day 19 – A Mindful Pause for the Outdoors

27 Oct 2025

Contributed by Lukas

Welcome to Day 19 of our October mindfulness journey. Today, Pat invites us to take a mindful pause outdoors—or simply by a window. This short prac...

October Challenge 25 - Day 18 – Honoring the Body: A Practice of Gratitude and Awareness

24 Oct 2025

Contributed by Lukas

Welcome to Day 18 of our October mindfulness journey. Today’s practice is a gentle reminder to appreciate your body—not for how it looks, but for ...

October Challenge 25 - Day 17 – Listening Deeply: A Sound Meditation

23 Oct 2025

Contributed by Lukas

Welcome to Day 17 of our October mindfulness journey. Today’s practice with Pat is a short but powerful sound meditation. Whether you choose music,...

October Challenge 25 - Day 16 – Coming Home to the Body: A Belly Breathing

22 Oct 2025

Contributed by Lukas

Welcome to Day 16 of our mindfulness challenge. Today’s practice is a grounding belly breathing exercise that invites you to reconnect with your bod...

October Challenge 25 - Day 15 – The Mindful Smile: A Practice of Joy and Presence

21 Oct 2025

Contributed by Lukas

Welcome to Day 15! If you’ve been practicing daily, you’ve likely started forming a beautiful habit—a small ritual that brings you back to the p...

October Challenge 25 - Day 14 – Watching the Mind: A Thought Observation Practice

20 Oct 2025

Contributed by Lukas

Welcome to Day 14 of our October mindfulness journey. Today’s practice is a gentle thought observation exercise that invites you to imagine your min...

October Challenge 25 - Day 13 – Stretch Into Presence: A Mindful Movement Practice

17 Oct 2025

Contributed by Lukas

Happy Friday and welcome to Day 13! Today’s practice is all about mindful stretching—a gentle way to bring awareness to your body, breath, and emo...

October Challenge 25 - Day 12 – Breath and Body Awareness

16 Oct 2025

Contributed by Lukas

Welcome to Day 12 of our mindfulness challenge. Today, Pat guides us through a gentle and grounding breath and body awareness practice. This session ...

October Challenge 25 - Day 11 – Your Inner Sanctuary: A Guided Visualization

15 Oct 2025

Contributed by Lukas

Welcome to Day 11 of our Mindfulness Challenge. Today’s practice is a gentle visualization exercise that invites you to revisit a place that bring...

October Challenge 25 - Day 10 – Savor the Moment: A Mindful Eating Practice

14 Oct 2025

Contributed by Lukas

Today marks a special milestone in our mindfulness journey—Day 10, which coincides with the Mindfulness@IBM Summit. As we gather to celebrate the po...

October Challenge 25 - Day 9 – A Fresh Start: Breathing into the Next Moment

13 Oct 2025

Contributed by Lukas

Welcome to Day 9 of the 2025 October Mindfulness Challenge! Today’s short and refreshing practice, led by Nieta, is all about making a clean transi...

October Challenge 25 - Day 8 – Mindful Walking: A Moving Meditation for Mental Health

10 Oct 2025

Contributed by Lukas

Welcome to Day 8 of our October Mindfulness Challenge — and a special acknowledgment of World Mental Health Day. Today’s practice is a gentle and ...

October Challenge 25 - Day 7 – Loving Kindness: A Practice of Compassion and Connection

09 Oct 2025

Contributed by Lukas

Welcome to Day 7 of our October Mindfulness Challenge! Today’s practice is a gentle and heart-opening Loving Kindness Meditation — also known as M...

October Challenge 25 - Day 6 – Counting the Breath: A Practice for Calm and Focus

08 Oct 2025

Contributed by Lukas

Welcome to Day 6 of our October Mindfulness Challenge! Today’s practice is a classic and widely used technique: counting the breath. This simple ye...

October Challenge 25 - Day 5 – Anchored in the Present: A 5-4-3-2-1 Mindfulness Practice

07 Oct 2025

Contributed by Lukas

Welcome to Day 5 of our October Mindfulness Challenge! Today’s practice is a classic grounding technique known as 5-4-3-2-1, designed to anchor you ...

October Challenge 25 - Day 4 – Listening with Awareness: A Sound-Based Practice

06 Oct 2025

Contributed by Lukas

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 obvi...

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

03 Oct 2025

Contributed by Lukas

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 m...

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

02 Oct 2025

Contributed by Lukas

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 founda...

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

01 Oct 2025

Contributed by Lukas

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 mindful...

October Challenge 2025 - Introduction

22 Sep 2025

Contributed by Lukas

This episode is to introduce the October challenge organized by the Mindfulness@IBM community. Each working day of October one new short practice to d...

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

16 Sep 2025

Contributed by Lukas

In this episode of The Mindfulness Podcast, Lele Terenzani sits down with Nieta De Young to explore her transformative journey into Zen practice. From...

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

21 Aug 2025

Contributed by Lukas

In this episode, we explore the deep connection between mindfulness and poetry with special guests Aks and Pat, co-authors of the poetry collection Lo...

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

27 Jun 2025

Contributed by Lukas

In this special live-recorded episode of The Mindfulness Podcast, we explore how mindfulness transforms our work lives. Hosted by Lele, Nieta, and Man...

#83 Mindfulness and Happiness - Exploring our Inner Peace

15 Apr 2025

Contributed by Lukas

In this episode of our mindfulness podcast, we delve into the journey of understanding happiness with our special guest, Neha Shamshery. Neha, a certi...

#82 Ergocizer - be important to yourself

28 Jan 2025

Contributed by Lukas

This episode features Lele, Pat, Nieta and Greg Cowtan, the latter being the developer or a wonderful tool called Ergocizer (available only within IBM...

#81 Gratitude towards 2024

19 Dec 2024

Contributed by Lukas

The final podcast of the year reflects on the year 2024, encouraging our listeners to appreciate the present moment and find gratitude in their experi...

MindfulnessChallenge Day 29 - Long body scan

07 Nov 2024

Contributed by Lukas

Join us for Day 29 of the Mindfulness 30-Day Challenge, led by Pat. Today's practice is a long body scan meditation, designed to help us become more a...

MindfulnessChallenge Day 30 - Thank you!

07 Nov 2024

Contributed by Lukas

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 ...

MindfulnessChallenge Day 28 - The beginnings and the ends

06 Nov 2024

Contributed by Lukas

Join us for Day 28 of the Mindfulness 30-Day Challenge, led by Lele. Today's practice focuses on the beginnings and ends of our breath, encouraging us...

MindfulnessChallenge Day 27 - Indoor Walking Practice

05 Nov 2024

Contributed by Lukas

Join us for Day 27 of the Mindfulness 30-Day Challenge, led by Nieta. Today's practice focuses on Kinhin, a slow meditative walking practice aligned w...

MindfulnessChallenge Day 26 - Befriending

04 Nov 2024

Contributed by Lukas

Join us for Day 26 of the Mindfulness 30-Day Challenge, led by Pat. Today's practice focuses on befriending and kindfulness, exploring how to send war...

MindfulnessPodcastChallenge Day25 - The Candle Light

01 Nov 2024

Contributed by Lukas

Join Lele for a mindfulness practice that connects with the light. We'll explore the flame of a candle, observing its dance and colors, and learn to b...

MindfulnessChallenge Day 24 - Befriending the Scattered Mind

31 Oct 2024

Contributed by Lukas

Join Pat for a mindfulness practice designed to support us in settling, anchoring, and grounding the mind. We'll explore the body, breath, and senses...

MindfulnessChallenge Day 23 - Keeping the body in mind 50-50

30 Oct 2024

Contributed by Lukas

In this episode of the mindfulness podcast, we explore the 50-50 keeping the body in mind practice, a technique that helps you maintain awareness thro...

MindfulnessChallenge Day 22 - Box Breathing

29 Oct 2024

Contributed by Lukas

In this episode of the mindfulness podcast, we explore the box breathing technique, a counted breathing exercise used by navy seals and beneficial for...

MindfulnessChallenge Day 21 - Mindful Walk

28 Oct 2024

Contributed by Lukas

Join us for Day 21 of our 30-day Mindfulness Challenge, where we explore Mindful Walking. Today, we're not focusing on a guided practice, but rather e...

MindfulnessChallenge Day 20 - Letting Go and Letting Be

25 Oct 2024

Contributed by Lukas

In this episode, Pat guides you through a longer visualization practice centered around the themes of letting go and letting be. Begin by finding a co...

MindfulnessPodcastChallenge Day 19 - Zazen

24 Oct 2024

Contributed by Lukas

Join Nieta for a special practice on day 19 of the 30-day mindfulness challenge. Today's practice is zazen, or shikantaza, a traditional Zen meditatio...

MindfulnessChallenge Day 18 - 54321

23 Oct 2024

Contributed by Lukas

Join us on Day 18 for a calming and reflective practice as we explore the "Five Four Three Two One" method. In this episode, we'll guide you through...

MindfulnessChallenge Day 17 - About. Maintaining Your Mindfulness Practice

22 Oct 2024

Contributed by Lukas

In today's episode, Pat shares six valuable tips to help you maintain your mindfulness practice and make it a sustainable part of your daily routine. ...

MindfulnessChallenge Day 16 - Pick a song

21 Oct 2024

Contributed by Lukas

In this episode of the Mindfulness Podcast, we take a departure from traditional meditation practices and explore the power of music to bring us into ...

MindfulnessChallenge Day 15 - Journey into the senses

18 Oct 2024

Contributed by Lukas

In this episode, Nieta and Lele lead you through a practice that combines awareness of your senses, including sight, touch, taste, smell, and hearing....

MindfulnessChallenge Day 14 - Longer Breathing Space

17 Oct 2024

Contributed by Lukas

Join Pat on day 14 for a longer breathing space practice, a three-part or three-step breathing space designed to help you gain greater perspective, be...

MindfulnessChallenge Day 13 - The Feet

16 Oct 2024

Contributed by Lukas

Join Lele today on day 13 for a simple yet powerful mindfulness practice that can be done anywhere. Focus your attention on your feet, noticing thei...

MindfulnessChallenge Day 12 - Metta

15 Oct 2024

Contributed by Lukas

On Day 12 join Nieta for a Metta practice, an ancient visualization practice that cultivates friendliness, kindness, and compassion towards yourself a...

MindfulnessChallenge Day 11 - 10 fingers gratitude practice

14 Oct 2024

Contributed by Lukas

In this episode Patrick guides the 10 Finger Appreciation practice. This practice is designed to activate our positive valence system by noticing the ...

MindfulnessChallenge Day 10 - Just Breathing

11 Oct 2024

Contributed by Lukas

Join us on this 10th day of our 30-day mindfulness challenge, where we explore a simple yet profound practice: "Just Breathing" practice with Lele. I...

MindfulnessChallenge Day 9 - Mindful Movement

10 Oct 2024

Contributed by Lukas

Join Nieta today on day 9 of our 30 days mindfulness challenge for a mindful movement practice that will help you tune into your body and practice del...

MindfulnessChallenge Day 8 - The bag of chips

09 Oct 2024

Contributed by Lukas

The podcast today, as part of the 30-day mindfulness challenge, explores the practice of "mindful eating," encouraging listeners to pay attention to t...

MindfulnessChallenge Day 7 - Working with a Little Difficulty

08 Oct 2024

Contributed by Lukas

Today, we invite you to approach difficulties with kindness and curiosity, rather than aversion or judgment. Join Patrick as he guides you through a ...

MindfulnessChallenge Day 6 - Rewriting History

07 Oct 2024

Contributed by Lukas

Today, on Day 6 of our 30 days challenge we invite you to cultivate loving kindness and compassion towards yourself with Nieta's gentle and insightful...

MindfulnessChallenge Day 5 - 8 minutes to calm with handpans

04 Oct 2024

Contributed by Lukas

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 hand...

MindfulnessChallenge Day 4 - The smile

03 Oct 2024

Contributed by Lukas

Today, in Day 4 we invite you to cultivate a smile, not just on your face, but in your heart and mind. Join Lele as he guides you through a gentle and...

MindfulnessChallenge Day 3 - Focused Attention

02 Oct 2024

Contributed by Lukas

Today, we invite you to embark on a journey of focused attention with Nieta, where you'll learn to cultivate a deeper connection with your breath and ...

MindfulnessChallenge Day 2 - Lake of Loving Kindness Meditation

01 Oct 2024

Contributed by Lukas

Welcome to Day 2 of our 30-day mindfulness challenge! Today, we invite you to embark on a beautiful and transformative journey with Patrick, as he gui...

MindfulnessChallenge Day 1 - Beginner's Mind

30 Sep 2024

Contributed by Lukas

**The 30 Days Mindfulness Challenge - Day 1** Welcome to Day 1 of our 30-day mindfulness challenge! Today, Lele will guide us through our first prac...

#80 The Mindfulness Challenge

13 Sep 2024

Contributed by Lukas

Today Nieta, Lele and Pat are sharing the latest news and introducing the mindfulness Challenge that will start on September 30th and for 30 days will...

#79 The three steps breathing space

20 May 2024

Contributed by Lukas

Today Pat, Nieta and Lele are just sharing some news from the communities and Pat is leading a practice for everyone called the 3 steps breathing spac...

# 78 What is mindfulness? with Andy Lee

05 Apr 2024

Contributed by Lukas

Today we go back to basic in a new style for our podcast with guest, comment, practices and answers to the most basic and wanted questions about mindf...

#77 One last episode of 2023 - Mindful Reflections

28 Dec 2023

Contributed by Lukas

This is the last episode of 2023 where Lele and Pat wish all the best to the mindfulness communities and focus on gratitude for the year ending and al...

# 76 Mindfulness for acceptance

21 Nov 2023

Contributed by Lukas

Today we talk to Zarin Suchi, IBMer, student of psychology and member of the Mindfulness@IBM community. With Zarin we talk about mindfulness and its c...

#75 Mindfulness for men compassion

02 Nov 2023

Contributed by Lukas

Today we talk to Sean Harvey recurring guest of our podcast and recent author of the book Warrior Compassion written to help men discover the truth of...

#74 Mindfulness for a peace of mind

04 Sep 2023

Contributed by Lukas

Today we bring another benefit of the mindfulness practice, peace of mind. So practicing mindfulness leads to getting more chances to pacify your mind...

#73 Mindfulness for stress regulation

07 Aug 2023

Contributed by Lukas

Today we talk to Fie Jeppesen (Global Culture Lead for Commercial Solution Areas at Microsoft) about mindfulness and in particular another of the bene...

#72 Benefits of Mindfulness | Dealing with anxiety

02 Jun 2023

Contributed by Lukas

Today we talk to Alicja Zalewska-Choma, Senior Lead, Corporate Social Responsibility @Kyndryl that is bringing her knowledge to talk about sustainabil...

#71 The Power of Mindfulness: To find real joie de vivre by managing emotions

22 May 2023

Contributed by Lukas

In this podcast episode, we talk to Akshata Nagesh (Program Lead, Global Delivery Transformation at Kyndryl) With Aks we discuss the benefits of pract...

#70 The Mindful Response

13 Apr 2023

Contributed by Lukas

Today we talk to Estela Quesada Zuheros, IBMer and author of the book "The Mindful Response: Lessons, stories and practices toward responsible leaders...

#69 Mindfulness and Neurodiversity

05 Apr 2023

Contributed by Lukas

Today we talk to Nat Lyckowski (Global Neurodiversity Advancement Leader@IBM) about Neurodiversity, about Neuroinclusion, about the April that is the ...

#68 Mindfulness for our Planet Earth

28 Mar 2023

Contributed by Lukas

Today we talk to Raymond, a program lead for projects and engagements in the Kyndryl Global Sustainability Team. Raymond Du Toit shares that he sees ...

#67 Mindfulness to keep yourself calm

07 Mar 2023

Contributed by Lukas

Today we talk to Sri Muralidharan, Mindfulness@IBM Community member and program manager@IBM. We talk about mindfulness and it's role into relationshi...

#66 Mindfulness is already here

23 Feb 2023

Contributed by Lukas

Today we talk to Daniel Toohey, Data Scientist@IBM and proud member of the Mindfulness@IBM community that takes us through his experience into mindful...

#65 From zazen to the mindfulness community

26 Jan 2023

Contributed by Lukas

Today we talk to Nieta De Young, IBMer and member of the Mindfulness@IBM community. With Nieta we cover her experience with mindfulness that started i...

#64 Connecting your body and mind

27 Dec 2022

Contributed by Lukas

Today we talk to Kinga Szekessy Parrott, the designer of the "Connecting the body and mind" journey of the Welcome to Now Mindfulness@IBM Summit of 20...

#63 How's mindfulness for sellers?

19 Dec 2022

Contributed by Lukas

Today we talk to Kathleen Martin organizer of the "Thrive on the front line" journey for the Welcome to Now 2022 Mindfulness@IBM summit that is descri...

#62 About managing stress with mindfulness

08 Dec 2022

Contributed by Lukas

today we talk to Ahmad Madani part of the Mindfulness@IBM community and designer of the “Navigate stress and face difficulties” journey in the Wel...

#61 Sharpen your beginner's mind

21 Nov 2022

Contributed by Lukas

Today we speak to Abby Cross about the Welcome to Now journey "Sharpen your "beginner's mind"" that she moderated and crafted for IBMers during the 20...

#60 About connecting deeply with others

27 Oct 2022

Contributed by Lukas

Today we talk about one of the journey in the Mindfulness@IBM Summit 2022 "Welcome to Now" and in particular about the Connecting deeply with others j...

#59 Mindfulness is not a religion

11 Oct 2022

Contributed by Lukas

Today we talk to Federico Andino, IBMer and long time practitioner and mindfulness teacher. With Federico we talk about the origins of mindfulness and...

#58 Our brains need mindfulness to face today's reality

04 Oct 2022

Contributed by Lukas

Today we invited Lenka Uherova (psychologist, growth facilitator, trainer, coach. Lenka is making us reflect on our human evolution and how the brain ...

#57 Welcome to Now

22 Aug 2022

Contributed by Lukas

Today we talk to Kinga Szekessy Parrot, Kathleen Martin and Drishti Vidyarthi about the new Mindfulness@IBM Summit 2022 with title "Welcome to Now". K...

#56 About time and space

01 Aug 2022

Contributed by Lukas

Today in our podcast we talk to Mara Bloom (Executive Director, Massachusetts General Cancer Center) that recently came as guest in the Open Leadershi...

#55 Mindfulness and how to make any queue a pleasant experience

14 Jul 2022

Contributed by Lukas

This week's episode we have Vijay Somannavar a seasoned Program Manager who worked at IBM and now works at Kyndryl. Vijay shares with us his journey...

#54 Mindfulness is easier

23 Jun 2022

Contributed by Lukas

Today we talk to Malini Parswanathiah, IBMer, MBCE Supervisor and mindfulness student from India that started her mindfulness journey with a silent re...

#53 More time for your choices

15 Jun 2022

Contributed by Lukas

Today we talk to Manjari Shukla MBCE supervisor at IBM we talk about the Mindfulness Based Connect Experience, her journey into mindfulness and how sh...

#50 Mindful Art will change your visits at the museum

31 May 2022

Contributed by Lukas

Today we talk to Marjan Abadiec Creator of Mindful Art Experience method, Senior Mindfulness Trainer and CEO of the Institut Mindfulness in Belgium. ...

#52 Too vulnerable

30 May 2022

Contributed by Lukas

Today we talk to Jo Austin and Mohua Sengupta working in Kyndryl and supportive of the mindfulness practice across the organisation. We talk about th...

#51 How to have an open mindset

23 May 2022

Contributed by Lukas

Today in the podcast we talk to Dr.David Gruen (Watson Health Chief Medical Officer) and last guest of the Open Conversations: Authentic Leadership se...

#49 Discover the Beautyness of Mindfulness

11 Apr 2022

Contributed by Lukas

Today we talk to Patrick Billens (Client Experience Manager at IBM) and part of the Mindfulness@IBM community as supervisor. With Patrick we explore t...

#48 Effortless Awareness

28 Mar 2022

Contributed by Lukas

Today it's with Lele and Pat with some news and an effortless mindfulness practice for everyone. Enjoy and thanks for listening.

#47 Mindfulness for a better design

21 Mar 2022

Contributed by Lukas

Today we talk to Drishti Vidyarthi a fresh IBMer expert in UX Design for Data & AI that has a good story to tell about mindfulness and the importance ...

#46 Being mindful with the help of nature

18 Mar 2022

Contributed by Lukas

Today we talk to Brett Wilson (host of the Mountain Zen Den and tour guide in the Rocky Mountain National Park). Brett talked us into his journey into...

#45 Where you spend your attention is where you spend your life

21 Feb 2022

Contributed by Lukas

Today we talk to Elena Vysotskaya that works to Empower Leaders to make the Difference via Mindful leadership and Self-Discovery. We start talking to...

#44 With mindfulness you act and not re-act

14 Feb 2022

Contributed by Lukas

Today in the Mindfulness podcast we talk to Katia Picada, mindfulness student and practitioner @Kyndryl. We talk about her experience with mindfulness...