The Mindfulness Podcast

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

Surprise! We couldn’t resist adding one more episode to our October mindfulness journey. Today is Halloween, and Lele and Nieta invite you to explore a theme that fits the day perfectly: fear. This special practice uses mindful visualization to gently observe and engage with fears whether it’s spiders, public speaking, or something else. You’ll learn how to notice your emotional and physical reactions, and how repeated, intentional exposure through mindfulness can help you build resilience and reduce fear over time. Remember: fear is a natural part of being human. This practice isn’t about pushing fear away it’s about meeting it with awareness, compassion, and curiosity.

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

Congratulations! You’ve reached Day 22 of the October Mindfulness Challenge. Today’s practice, led by Lele and Nieta, is a joyful and reflective way to close the journey: mindful listening to music. Choose a favorite song, any genre, any artist, and give it your full attention. Notice the rhythm, the melody, the emotions it evokes, and even the memories it brings. Try to hear something new, even in a song you’ve played a thousand times. Let music be your anchor to the present moment. Thank you for being part of this challenge. Whether you joined for a few days or all 22, your presence made this journey meaningful. Keep practicing, keep exploring, and let mindfulness continue to be part of your everyday life.

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

Welcome to Day 21 of our October mindfulness journey. Today, Nieta guides us through a powerful practice of observing emotions noticing what arises in the mind and body without judgment or labeling. This exercise is best practiced in real-time, when a strong emotion surfaces. Whether joy, frustration, sadness, or excitement, the invitation is to simply observe and allow, rather than react. This builds equanimity the ability to remain steady and present, no matter what arises. With just one day left, you’re almost at the finish line! Thank you for being here, for showing up, and for practicing together.

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

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, you’ve built something truly meaningfula habit of presence, reflection, and care. Today’s practice is a short and simple mindful journaling exercise with Pat. You’re invited to write three sentences about how you feel right now. Approach this with intention and curiosity. Let the words flow without judgment, and notice what arises in your body and mind as you write. Thank you for being here, for showing up, and for practicing together.

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

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 practice encourages you to open your senses to the world around you. Whether it’s the breeze, the colors of the sky, the sound of birds, or even the stillness of the air, allow yourself to experience it with a sense of wonder and openness. Let nature be your meditation space today.