Podcast | Be a Bada$$ Without Burning Out

Episode: 11
Title: How to be a BADA$$ (without burning out)
Release Date: November 25, 2019
Host: Heather Walker, Ph.D.
Guest: Shonda Moralis

Welcome to the Lead with Levity podcast. My goal is to interview a diverse set of leaders who are interested in making a big impact on the employee experience and willing to share their perspectives on levity at work.

Is it possible to excel at work without being mentally and physically drained at the end of the day when we return to our family and friends? Listen in as we discuss short mindfulness practices that can both improve our productivity at work and energize our spirits throughout the day.

Today we will be joined by Women’s Mindful Empowerment Coach and Psychotherapist, Shonda Moralis. She reveals:

The mental and physical benefits of mindfulness breaks
How to fit mindfulness breaks into your busy schedule
How to bring mindfulness into the workplace

What’s covered in this episode:

Introduction to Shonda Moralis
What is Mindfulness Empowerment?
5-minute mindfulness breaks can help us become more productive and efficient
Mindfulness is an intentional, daily practice
Shonda’s advice on building up the skill of mindfulness
How to handle mind wandering off during meditation
How to bring mindfulness into the workplace
What to do when you feel like you can’t set aside 5 minutes to practice mindfulness
Tools that can remind you to meditate
Shonda’s advice to moms who come home mentally and physically exhausted after work
How to sprinkle your day with mindfulness breaks
Shonda talks about her book launch for “Breathe, Empower, Achieve: 5-Minute Mindfulness for Busy Women”
Bonus: Heather on practicing mindfulness and helping others when they are stressed out

— On mindfulness empowerment

“It’s this marriage between mindfulness – being able to calm ourselves and have insight and awareness – and empowerment i.e. allowing us to level up in our lives.”
“When we slow down just a notch, the pace of our day goes from feeling frantic and urgent to more calm and sustainable. We become more productive and more efficient. We’re not as stressed out so we can sustain our energy longer.”
“We can’t control outside factors. But we can control our reaction to them.”
“We can take a mindful break anytime, anywhere.”
“The definition of mindfulness — or the one I like to use — is being aware of what’s happening in the moment with an attitude of kindness and curiosity and acceptance.”

— On dealing with the mind wandering off during meditation

“Our mind will never stop wandering off. That’s what it’s designed to do. It’s about noticing when we wander off, where we wander off to, and then bringing our attention back.”