Mindfulness Mode

As we step into a new year, there’s often a lot of noise about changing, improving, becoming better versions of ourselves. And while growth can be meaningful, it can also feel tiring. Today’s episode is an invitation to try something gentler. Not big goals. Not habits to master. Just a few quiet ways to be more present in everyday life. These aren’t the usual mindfulness tips. They’re simple, honest practices you can try without fixing anything. Tip One: Notice Small, Quiet Losses Once a day, pause and notice one small loss. No fixing. No analyzing. Just quietly acknowledge it. Tip Two: Pay Attention to What You’re Avoiding Instead of asking what to focus on, ask: “What am I subtly avoiding right now?” It might be a feeling, a thought, or even boredom. Notice the urge to move away. Tip Three: Try Less Choice, Not More Choose one small part of your day to keep simple. Same breakfast. Same route. Slower replies. Watch how your mind reacts. Notice restlessness without judgment. Sometimes presence appears when we stop adding more. As you move into this new year, remember: Mindfulness isn’t about fixing yourself. It’s about being available to your life as it is one honest moment at a time. All the best to you as we move into 2026, Mindful Tribe.

Boho Beautiful is a travel, yoga, and lifestyle brand created by Juliana and Mark Spicoluk, focused on positive content for the body, mind, and planet. Their yoga, travel, fitness, vegan food, mindful living, and meditation videos have grown a YouTube community of over 1.5 million, 300k+ Instagram followers, and tens of thousands of book and program sales—all while connecting with inspiring people around the world. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: bohobeautiful.life The Boho Beautiful App: www.bohobeautiful.tv Instagram: https://www.instagram.com/bohobeautifullife Facebook: https://www.facebook.com/bohobeautifullife Youtube Channel: https://www.youtube.com/user/cexercize/ Most Influential Person Juliana: Mooji  See him on Instagram Mooji.Official Effect on Emotions Mark: Mindfulness has taught me the value of a well thought out response versus a reaction. A reaction, I find, comes from a place in you that is very driven by emotional frequencies in your body where I think response and thinking, taking a breath and mindfulness, I think that represents a true authentic reaction rather than some kind of weird human instinct. Thoughts on Breathing Juliana: Breathing has been a huge part of my mindfulness practice because it's the one tool that allows me to ground myself any time I feel that I can't get ahold of my emotions or my reactions or my thoughts. Practicing different breathing techniques, like the 3-part breath or Wim Hof; all of that allows me that conscious awareness of me bringing in more prana and that life energy into myself and my body into my being which reminds me that I'm in control of that energy. Suggested Resources Book: A New Earth by Eckhart Tolle App: BohoBeautiful App Get it at www.BohoBeautiful.tv Bullying Story Everyone deals with bullying at some point including us These days, we share more of our lives on YouTube, including the tough parts. Our community gives us tons of positive support, but there are always a few trolls. It’s a real mindfulness test. You can get hundreds of kind comments, yet your mind zooms in on the one nasty one.

Dr. William Pawluk, MD, MSc, is a leading North American authority on Pulsed Electromagnetic Field Therapy (PEMF). A holistic physician trained in acupuncture, homeopathy, hypnosis, and bodywork, he has held academic positions at Johns Hopkins and the University of Maryland. His work focuses on addressing the root causes of chronic health problems rather than masking symptoms. He and Dr. Ox advocate for holistic, cause-based pain management, with PEMFs offering a safe, non-toxic, self-directed option for at-home pain relief. Contact Info Website: www.DrPawluk.com Email: info@drpawluk.com Flex Pulse Machine: $300.00 Discount Use Coupon Code found by listening to the episode Most Influential Person Jon Kabat-Zinn Effect on Emotions Mindfulness has helped stabilize my emotions and increased my awareness. Many doctors focus only on delivering information, not on how their words affect patients. Practicing mindfulness makes me more conscious of my thoughts, words, and reactions, creating emotional steadiness. We shouldn’t ignore emotions; instead, we should recognize them, let them pass through, and understand why they arise so we can respond better next time. Thoughts on Breathing Mindfulness depends on breathing. When I taught meditation, breathwork was always the first step. Repeated practice trains the brain and reinforces intention. I used to breathe for five to ten minutes to calm my mind, but with consistency, it took less time. Now I can enter a meditative state in just two breaths. Suggested Resources Book: Full Catastrophe Living by Jon Kabat-Zinn Book: Power Tools For Health by Dr. William Pawluk App: Inner Balance and also Stress Check (For Stress) Bullying Story Bullying has been part of my life from childhood to age seventy-one. Born in a German refugee camp to Ukrainian parents, we were bullied for our language and later in Canada for being “DPs”—displaced persons. I was teased for wearing glasses and, being small, often stayed quiet to protect myself. Even in corporate medicine, bullying persisted; hierarchy and status create constant judgment among doctors. Over time I learned to cope by knowing who I am and refusing to absorb others’ problems. Bullying is everywhere, and we must learn to face those who try to impose themselves on us. That’s simply life.

Wendy Yellen is named one of the International Top Three Transformational Experts in her field. Drawing from emotional release bodywork and a wide range of healing traditions, Wendy has learned directly from masters across the globe. She eventually chose to leave a thriving psychotherapy practice after discovering what she considers the “Holy Grail” of transformational work: Eidetics. Rooted in ancient Greek wisdom and supported by modern science, this approach helps entrepreneurs and creatives break through limiting patterns, shed long-held emotional burdens, and step more fully into their innate brilliance. Contact Info Website: www.WendyYellen.com Free Resource: Wendy's Newly Written Spiritual Manifesto www.MySpiritualManifesto.com Most Influential Person Dr. Akhter Ahsen, The Father of Eidetic Imagery www.eideticimagepsychology.com/dr-akhter-ahsen Effect on Emotions My emotions? I’ll use my husband as an example. We’ve been together almost 40 years, and for a long time I was mentally divorcing him. I was quietly planning it in my head, even though I never said it out loud. Thank goodness I didn’t, because now I feel deeply in love with him and actually see him as a person.   Through eidetic images, I saw clearly, without being able to deny it how my reactions were hurting him. It broke my heart. Becoming more mindful helped me notice those automatic responses, pause, and choose a more loving place inside myself.   Now I sometimes catch him singing for no reason. I’m not sure if he always did, or if I just never heard it before. Thoughts on Breathing You might be surprised to hear that breathing is not part of my mindfulness practice. I'm definitely paying more attention to my breath, but it is not a place that I pay conscious attention to most of the time. I pay attention to some of the spiritual images that are coming to me through Eidetics. That's more my focus. Suggested Resources Book: Psycheye Self Analytic Consciousness a Basic Introduction To The Natural Self-Analytic Images of Consciousness Eidetics by Dr. Akhter Ahsen Free Resource: Wendy's Newly Written Spiritual Manifesto www.MySpiritualManifesto.com App: N/A Bullying Story I thought a lot about this question and realized the most powerful story isn’t about anyone else—it’s about us. The worst bullying comes from what we say to ourselves in our own minds. We spend so much time there that it becomes an Achilles heel, making us more vulnerable to others’ judgments because we’re already attacking ourselves.   I often hear people speak to themselves in ways they’d never tolerate from anyone else. The cruelty we direct inward is real bullying—and it can be the most damaging of all.

Robert Plotkin is an engineer, mindfulness practitioner, and the founder of Technology for Mindfulness. His professional journey in computer science and engineering spans more than three decades, beginning with his early experience programming an Atari 800 personal computer. He later earned a degree in Computer Science and Engineering from the Massachusetts Institute of Technology (MIT) and went on to serve for nearly twenty years as a patent attorney, specializing in intellectual property protection for computer-related innovations. Robert’s engagement with Zen Buddhism is deeply influenced by over thirty years of dedicated study in Japanese martial arts. He is a graduate of the Mindfulness-Based Stress Reduction (MBSR) program at the Center for Mindfulness and maintains a regular mindfulness meditation practice. His enduring interest in the intersection of computer technology and the human mind is exemplified in his book The Genie in the Machine: How Computer-Automated Inventing is Revolutionizing Law and Business (Stanford University Press, 2009), which explores the automation of creativity within the realm of invention. Contact Info Company: Technology For Mindfulness Website: www.TechnologyForMindfulness.com Podcast: http://technologyformindfulness.com/podcast Most Influential Person Jack Kornfield Joseph Goldstein, one of the first American vipassana teachers, co-founder of the Insight Meditation Society with Jack Kornfield and Sharon Salzberg Also Nicholas G. Carr, author of The Shallows: What the Internet Is Doing to Our Brains Effect on Emotions Mindfulness has transformed how I relate to my emotions, particularly through the stillness it cultivates. While martial arts emphasize movement and action, sitting meditation has helped me face emotions more directly. Through meditation, I’ve learned not only to notice my feelings but to accept them as they are, rather than trying to change or resist difficult emotions. Thoughts on Breathing Breathing has always been central to my mindfulness practice, rooted in both martial arts and meditation. In martial arts, breath is trained for power and stability, with a pragmatic goal of control and deepening. In sitting meditation, I approach the breath differently—sometimes relaxing it when shallow, other times simply observing it without change. Breath remains the foundation of life and practice, though I’ve learned that at times focusing on it can distract from fully experiencing difficult emotions. Suggested Resources Book: The Genie in the Machine: How Computer-Automated Inventing Is Revolutionizing Law and Business by Robert Plotkin Book: The Shallows: What the Internet Is Doing to Our Brains by Nicholas G. Carr App: N/A

Lea Bayles discovered her true calling in holistic wellness and personal transformation after overcoming a serious collapse of her immune system. Her professional path has since spanned diverse roles from mind-body therapist and yoga therapy program director to employee wellness coordinator and group facilitator for medical patients. She is driven by a passion for empowering others to thrive. Today, Lea guides high performers and change-makers to lead from authenticity and vitality, helping them trade burnout and isolation for purpose, resilience, and joy. With a master’s degree in psychology and a rich background in education, dance, theater, and the healing arts, she brings both science and soul to her work. An author, speaker, and creative catalyst, Lea wrote Take Back Your Life: Moving from Chronic Pain to Lifelong Healing and has shared her insights through countless articles, guided meditations, and spoken-word performances that inspire healing and wholeness. Contact Info Website: www.LeaBayles.com Free Gifts for Mindful Tribe: www.LeaBayles.com/gifts Most Influential Person Joan Borysenko (Mindfulness author of A Woman's Book of Life) Effect on Emotions I think mindfulness makes it much easier to have emotions and not get sidetracked by them or hijacked by them. Mindfulness makes me realize that my emotions come and go and I don't need to be a victim of my emotions. I realize I don't neet to push them down, and I don't need to be a victim of them. Especially I think that self-criticalness was a part at one point that I would sometimes become a victim of. Thoughts on Breathing Breathing may be the number one part of my mindfulness. It's so great because it's always with us and just one breath or even one part of a breath or noticing a breath can bring us right back to it. My intention is to start noticing my breathing when I first wake up. I strive to be aware of my breath all through the day. I love the practice of noticing and feeling the breath rather than trying to impose a perfect breath. Suggested Resources Book: Being Peace by Thich Nhat Hanh App: Calm and Headspace for Kids Bullying Story After experiencing bullying from a superior while co-teaching a mindfulness class, Lea Bayles realized how awareness can both heal and protect. A sensory walk exercise during a mind-body conference helped her reconnect to calm and self-trust. She later recognized that mindfulness isn’t just restorative, it also reveals early warning signs of power abuse. Mindfulness has helped Lea respond to situations with clarity, confidence, and compassion.  

Todd Nelson has been a Naturopathic Doctor for over 35 years, helping people take charge of their health through practical, high-level self-care. He’s co-written three health books and contributed to eight more. Known for his down-to-earth approach, Todd’s a familiar face and voice in the wellness world — he’s spoken at countless events for both the public and health professionals, made hundreds of media appearances, and even hosted his own radio show. He’s also shared his expertise as a corporate wellness trainer. Contact Info Website: www.TOLWellness.com Book: Cannabis For Chronic Pain: A Proven Prescription For Using Marijuanna To Relieve Your Pain And Heal Your Life by Dr. Rav Ivker NOTE: Todd Nelson is the major contributor to the above book. Most Influential Person Robert K. Cooper (Head of Cooper Strategies (The first to teach me what he called an instant calming sequence) www.RobertCooperPHD.com Effect on Emotions Mindfulness helps me stay calm and centered. Our minds can become a “blender drink” of thoughts—spinning with urgency and anxiety. Mindfulness slows that chaos, softens the noise, and lets me choose peace throughout the day. Thoughts on Breathing I don't know of anything that changes your state faster than changing your breathing.  Holding my breath, my diaphragm's up in my rib cage here. How do I just take a breath? I mindfully breathe through my nose, out through my mouth, even just a few breaths and let my diaphragm and my whole abdomen drop. Anywhere from 30 seconds to a minute, I can access calmness. Suggested Resources Book: Any book by Pema Chodron, such as - The Compassion Book: Teachings For Awakening The Heart App: N/A Bullying Story As a kid, I was sensitive and often picked on. My dad once hid in the bushes to scare off my bullies—after that, we oddly became friends. At seventeen, I started learning Kung Fu, mainly for self-defense, but what I really gained was mindfulness—staying calm and aware under pressure. During sparring, I learned to stay centered, what I call the “eye of the hurricane,” a practice that’s guided me ever since.  

Jacqueline Pirtle is a recognized authority on the study and practice of happiness. As the author of 365 Days of Happiness, she has guided hundreds of individuals in cultivating what she terms a “high-for-life” frequency—an elevated state of being that enables sustained happiness independent of circumstance. Her extensive work explores the empirical and experiential intersections between happiness, holistic health, and human flourishing. Through her research and practice, Pirtle has come to believe that the conscious cultivation of happiness can enhance physiological well-being, attract abundance, and transform one’s overall life trajectory toward greater positivity and fulfillment. Pirtle’s academic and professional background encompasses health, wellness, holistic medicine, energy healing, and the principles underlying the law of attraction. She holds internationally recognized degrees in wellness studies and is a certified Reiki Master. In addition to her scholarly and therapeutic endeavors, she is the founder of FreakyHealer.com, a platform devoted to the dissemination of holistic methodologies for achieving sustained well-being and happiness. Contact Info Website: www.FreakyHealer.com Book: 365 Days of Happiness: Because happiness is a piece of cake! by Jacqueline Pirtle Most Influential Person My husband and family. Effect on Emotions Mindfulness affects my emotions. I have come to the place that I am not a prisoner of any emotion that I have. Mindfulness allows me to admit that at times I may not be feeling good, but I know what to do about it. Mindfulness makes me free as a bird. Thoughts on Breathing Breathing is one of the most important healing tools out there. It allows one to become aware of every breath you take. That is your life. You may think your life is about getting up in the morning and going to work. Actually it's about breathing. I concentrate on my breathing a lot. Suggested Resources Book: 365 Days of Happiness: Because happiness is a piece of cake! by Jacqueline Pirtle Book: Authors Esther & Abraham Hicks www.abraham-hicks.com Book: Author Bruce Lipton (I love his humour) www.BruceLipton.com Book: Author Gregg Braden, he's about deep mindfulness www.GreggBraden.com Bullying Story I was often bullied growing up as a redheaded girl in Europe, where red hair was still tied to old superstitions about witchcraft. The teasing left me isolated, with few friends and many lonely days. Looking back, I realize that if mindfulness had been part of our lives and if we had understood that we are all connected, the cruelty might have softened. Those who bullied me were also hurting themselves. You can’t harm another without carrying that energy inside you.   Still, my journey shaped me. The bullying, the health challenges, and later, parenting teenagers who face their own struggles; all of it formed who I am today. My experiences are the foundation of my work and the reason this book exists: to help others find healing through awareness and compassion.

Jim Fortin is recognized as a leading authority in the field of subconscious transformation. With more than twenty years of experience in brain-based transformation and high performance, he has built a reputation for helping professionals and entrepreneurs dramatically elevate both their sales and personal success. Blending neuroscience, transformational psychology, and ancient wisdom, Jim has developed powerful programs that drive lasting, core-level change for his students. His work spans from Wall Street boardrooms to Main Street businesses, guiding everyone from Fortune 500 sales professionals to small business owners in achieving breakthrough results. Over the course of his career, Jim has shared the stage with some of the world’s most influential figures, including Tony Robbins, Dr. Phil, George Foreman, and Robert Kiyosaki, alongside hundreds of other national experts. His mission is clear: to help people unlock their potential and transform their lives from the inside out. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: JimFortin.com Podcast: Transform Your Life from the Inside Out Most Influential Person His brother-in-law Effect on Emotions “When you've become mindful and you get quiet, how you feel becomes peaceful.” Thoughts on Breathing “We control things through breath.” “I tell my students all the time, breathe. You're in traffic, breath. You're nervous, breathe. You're afraid, breathe. It changes everything” Suggested Resources Book: The Power of the Subconscious Mind App: CommitTo3, Streaks

JB Glossinger is the founder and host of The Morning Coach, a top-rated podcast with millions of downloads. A speaker, coach, and author with advanced degrees in business and metaphysics, JB blends academic insight with hard-earned life experience to deliver practical strategies for personal and professional growth. He is also the author of The Sacred Six: The Simple Step-by-Step Process for Focusing Your Attention and Recovering Your Dreams. Contact Info Website: www.MorningCoach.com Podcast: Morning Coach Most Influential Person Eckhart Tolle (Author of The Power of Now) Effect on Emotions Mindfulness has had a huge effect on how I deal with my emotions. I wish I could be more mindful. I don't believe in emotional control. I believe in emotional command, which means you just understand it. Viktor Frankl, who was in a concentration camp as a psychologist, said 'suffering stops being suffering when you understand it'. Thoughts on Breathing Just focus on your breath. If you start to understand the fundamentals of meditation, then you can just focus on your breath. Just concentrating on the breathing in and out is the most basic form of meditation that brings you mindfulness. Suggested Resources Book: The Power of Now by Eckhart Tolle Book: The Sacred Six: The Simple Step By Step Process For Focusing Your Attention and Recovering Your Dreams by JB Glossinger Book: A Course In Miracles by Helen Schucman App: N/A Bullying Story I was blessed to get along with everyone—nerds, jocks, stoners—because I embraced diversity. That kept me from being bullied. Later in business, I faced harsh criticism, but I learned you can’t please everyone. Focus on those who support you, because people are people, and connection beats judgment.