Awakening Mindfulness at Work: A Conversation That Matters!

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. Instead of focusing on the downsides of social media, they explore the positive intentions behind scrolling. They discuss how it can satisfy deeply human needs—for learning, inspiration, connection, curiosity, creativity, belonging, laughter, and even brief moments of relief during stressful days.
Rather than judging ourselves for scrolling, they invite us to become curious about what we're really seeking whenever we reach for our phones. Understanding those needs is the first step toward developing a healthier and more intentional relationship with technology.
This conversation lays the foundation for the next two episodes, where they will explore the hidden costs of scrolling and practical ways to become more mindful in our digital lives

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 both the "micro" moments of interruption and the larger fears about career, success, and fulfillment.
They also offer a simple mindfulness practice to help you recognize FOMO as it arises, reconnect with your body, uncover the deeper need beneath the fear, and cultivate a greater sense of presence, abundance, and gratitude.
If you've ever struggled to fully disconnect from work—or wondered whether constantly chasing "more" is causing you to miss what matters most—this conversation is for you.

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, reconnect with your inner resources, and meet life's challenges with greater possibility and resilience.
Whether you're navigating a difficult season at work or simply need a few moments of calm, this practice can help you return to yourself with kindness and steadiness.
If you'd like to explore the ideas behind this meditation in more depth, including practical reflections on staying grounded during challenging times at work, I invite you to read the accompanying Substack article:
tinyurl.com/work-feels-hard

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 • Celebrating progress instead of focusing only on what's unfinished
Then we explore three "radical" ideas that challenge many of our assumptions about productivity:
Put the to-do list aside—and go play
Throw away your to-do list (at least as a thought experiment)
Graduate from a never-ending to-do list to a simple two-week priority matrix
This isn't about getting less done.
It's about making sure your work serves your life—not the other way around.
Whether you're feeling overwhelmed, stuck, or simply ready for a different relationship with your work, this episode offers practical ideas to help you approach your days with greater intention, creativity, and peace.

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 the way, they explore:
Why a short intentions list is often more effective than a long to-do list
How to set intentions not only for what you want to accomplish, but how you want to show up
Why mindfulness helps us stay present instead of being pulled in ten different directions
A simple 15-minute mantra that quiets the mind and strengthens focus
How anxiety, avoidance, perfectionism, and even impostor syndrome can quietly shape our relationship with our work
Why managing a to-do list is ultimately about managing the thoughts and emotions that accompany it
This episode offers practical tools and a refreshing perspective for anyone who wants to accomplish more while experiencing greater peace, presence, and joy at work.

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 list with language that creates possibility rather than pressure.
Reframing the way you think about your list by remembering that you—not the list—are in the driver's seat.
Breaking Down your list through two practical tools: the Not-To-Do List and the Someday List, helping you focus your time and energy on what truly matters.
Beneath these practical techniques lies a deeper invitation: to cultivate perspective, courage, and the freedom to make intentional choices.
This is the first episode in a series that will continue exploring not only what belongs on our to-do lists, but how we approach them—with greater mindfulness, wisdom, and compassion.

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 return to whenever you need a moment to reset.

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 ways to cultivate mindfulness throughout the workday, including:
Remembering and returning to the present moment• Using everyday activities as mindfulness cues• Setting intentions and creating mindful non-negotiables• Working with the body and the five senses as anchors• Bringing awareness into meetings, tasks, and transitions• Practicing self-compassion when mindfulness is forgotten• Exploring what mindfulness in action looks like at work and beyond
Rather than seeing mindfulness as something separate from daily life, Pierre and Sarah invite us to discover how presence, awareness, and intention can become part of the way we work, communicate, and live.
Whether you're new to mindfulness or looking for practical ways to deepen your practice, this episode offers simple ideas you can begin using right away.

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-awareness, and why these practices matter—not just on a meditation cushion, but in our relationships, work, decisions, and everyday lives. Whether you're new to mindfulness, skeptical of it, or a longtime practitioner, this conversation offers a fresh and accessible perspective on cultivating greater calm, clarity, and connection.

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.