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.