Mindful in 5: Meditations for People with No Time

By Spiwe Jefferson CMP. JD

Barry is struggling to accept the demise of his marriage and his finances are a mess. Singita is trying her best to cope with family drama. Rashad and Brianna are empty nesters facing a new chapter. Akar is a global executive who wants to learn mindfulness meditation to better cope with his difficult boss. All crave positive change, but where to start?

In a unique guide, Spiwe Jefferson uses imaginary characters experiencing daily challenges to lead you, one step at a time, to unleash the power of mindfulness meditation and journal reflections. Within short practices presented within three seasons—dawn, day, and dark—Jefferson shares inspiring stories followed by real-life takeaways and space to document deep thoughts and reframed perspectives. Throughout the guide, Jefferson encourages you to improve your well-being and live with purpose by calling upon your inner power, taming the mind, releasing fears, and replacing negative habits.

Mindful in 5 uses fictional stories and journal reflections to guide those desiring a better life to be consistently present and realize inner peace, even during challenging times.

“Separated into easy-to-follow sections, it will lead you through common difficulties we all encounter. It also gives you guidance, help, and hope that you will not only overcome these difficulties but successfully live your daily moments with joy and fulfilment.”
—Colin T. Nelson, author

“This book delivers on its promise to help you harness the power of mindfulness for your life. An engaging and impressive read with lively characters and inspiring, relatable stories.”
—Thomas “TJ” Jefferson, Chief Human Resource Officer

• Language: English
• Publisher: Archway Publishing
• Release date: Jun 24, 2022
• ISBN: 9781665720533

Spiwe Jefferson CMP. JD

Spiwe Jefferson, CMP, JD is an attorney, certified mindfulness practitioner, and long-time student of mindfulness meditation. In 2008, Spiwe suffered a tragedy that launched her own wilderness journey and prompted many of the life lessons that brought her triumphs. Mindful in 5 is the first book in an intended series.

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Copyright © 2022 Spiwe Jefferson, CMP, JD.

All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical, including photocopying, recording, taping or by any information storage retrieval system without the written permission of the author except in the case of brief quotations embodied in critical articles and reviews.

This book is a work of non-fiction. Unless otherwise noted, the author and the publisher make no explicit guarantees as to the accuracy of the information contained in this book and in some cases, names of people and places have been altered to protect their privacy.

Archway Publishing

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Bloomington, IN 47403

www.archwaypublishing.com

844-669-3957

Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

Any people depicted in stock imagery provided by Getty Images are models, and such images are being used for illustrative purposes only.

Certain stock imagery © Getty Images.

Mindful in 5 is a registered trademark of Yana Enterprises, LLC.

ISBN: 978-1-6657-2054-0 (sc)

ISBN: 978-1-6657-2052-6 (hc)

ISBN: 978-1-6657-2053-3 (e)

Library of Congress Control Number: 2022911562

Archway Publishing rev. date: 6/23/2022

CONTENTS

Acknowledgments

Why I Wrote This Book

How to Use This Book

PRACTICE

Chapter 1 Why Meditation?

Chapter 2 Debunking the Myths

Chapter 3 Does It Really Work?

Chapter 4 When You Have No Time

Chapter 5 Mindfulness Meditation Defined

Chapter 6 Mindfulness vs. Meditation

Chapter 7 Where to Practice

Chapter 8 How to Meditate

Chapter 9 Practice the Self-Embrace

Chapter 10 Practice Nonjudgment

Chapter 11 The Power of Mantras

Chapter 12 Five Minutes Is Forever

Chapter 13 The Benefits of Meditation

Chapter 14 Nothing Is Happening

DARK

Chapter 1 Take Time

Chapter 2 Show Up

Chapter 3 Thwarted Expectations

Chapter 4 Escaping Pain

Chapter 5 Face Pain

Chapter 6 Coping

Chapter 7 Financial Worries

Chapter 8 Harboring Resentment

Chapter 9 Reject Self-Doubt

Chapter 10 Confront Anxiety

Chapter 11 Replace Anxiety

Chapter 12 Practice Self-Love

Chapter 13 Don’t Mind Alter

Chapter 14 Acknowledge Hurt

Chapter 15 Worry Fast

Chapter 16 Practice Forgiveness

Chapter 17 Overcome Loss

DAWN

Chapter 1 Don’t Panic

Chapter 2 Choose Dawn

Chapter 3 Your True Desire

Chapter 4 Address Naysayers

Chapter 5 Be Enough

Chapter 6 Be Determined

Chapter 7 Think Higher

Chapter 8 Tame Finances

Chapter 9 Choose Joy: Part 1

Chapter 10 Choose Joy: Part 2

Chapter 11 Never Cry in Court

Chapter 12 Use Failure

Chapter 13 Stay Focused

Chapter 14 You Can Do This

Chapter 15 Live Courageously

Chapter 16 Increase Focus

Chapter 17 Pause Anywhere

DAY

Chapter 1 Why Reflect?

Chapter 2 Seize the Day

Chapter 3 Embrace Your Power

Chapter 4 Stand Bravely

Chapter 5 Lonely Opportunities

Chapter 6 Evaluate Friendships

Chapter 7 Mindful Celebration

Chapter 8 Mindful Friendships

Chapter 9 Five Strengths

Chapter 10 Choose Gratitude

Chapter 11 Love Anyway

Chapter 12 Find Contentment

Chapter 13 Celebrate Milestones: Part 1

Chapter 14 Celebrate Milestones: Part 2

Chapter 15 Celebrate Milestones: Part 3

Chapter 16 Last Day

Chapter 17 Last Class

Epilogue

Where You Go from Here

This work consists of fictional characters and composites of some real and fictionalized events. Names, characters, businesses, places, events, locales, and incidents are either the products of the author’s imagination or used in a fictitious manner. Any resemblance to actual persons, living or dead, or actual events is purely coincidental.

This publication is based on more than a decade of research, experience, and interviews. It provides practical information related to the subject matter covered. It does not render medical, psychological, legal, or other advice. Consult a qualified professional in the respective field if such guidance is needed.

Although the author has made every effort to ensure that the information in this book was correct at press time, the author does not assume and hereby disclaims any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

The information in this book is meant to supplement, not replace, proper mindfulness meditation training. Some practices, like sitting in a particular position for long periods of time or reflecting on events or situations that may invoke stressful or negative emotions, may pose some inherent risk, depending on individual emotional, physical, or other condition. The author advises readers to take full responsibility for their safety and to know their limits. Before practicing the skills described in this book, be sure that you are in sufficient physical shape and that you do not need professional emotional or other assistance. Do not take risks beyond your level of experience, aptitude, training, and comfort level.

ACKNOWLEDGMENTS

Papa, thank you for this life.

To Mama, the late Professor Rosemary Moyana PhD, pro vice chancellor, University of Zimbabwe, thank you for fathomless love.

To Dad, His Excellency, the late Dr. Henry V. Moyana, Zimbabwean Ambassador to Egypt, thank you for your example of tireless industry.

To super-smart Jamie, songstress Moyana Olivia, brave Bernie, and cool Jet, I love you. Always shine on!

To TJ, thank you for selfless devotion to God and our family.

Nyasha Moyana and the Jefferson, Moyana, Manase, and Mugugu clans, thank you for always being there.

To Jerry W. Blackwell, thank you for introducing me to this path. To Mr. Bill Fridge, Master, the leaders, and devotees of Self-Realization Fellowship (SRF), the Mindfulness-Based Stress Reduction (MBSR) Institute, and the Life Success Academy, thank you for growing my practice.

To Renée Aikens, Brent Bauer, Jasmine Brett Stringer, Renée Clippert, Leslie Davis Niemoeller, Sonya Harris, Bridgette Herndon, Melanie Jones, Ben Omorogbe, Jaymie Turner, my beta readers, the Bench & Bar Book Club, CarMoBarSpi, My Sister’s Keeper, Sisters Circle, my amazing neighbor friends, and my Chicago crew, thank you for boundless friendship and support.

WHY I WROTE THIS BOOK

I am surrounded by powerful people: powerhouse professionals, devoted parents, and successful executives. These people look like they have it all. But in quiet moments of intimate conversation, they say things like:

Why do I still feel like I’m not good enough?

I thought achieving this level of success in my career would make me happy.

Is this all there is?

We are surrounded by fear, division, and the perception of scarcity. Technology keeps us connected more than ever, yet depression and loneliness are on the rise. And more people seem to have trouble turning off their minds or sleeping. With every complaint I thought, I have a suggestion for that.

My Wilderness Journey

Years ago, my life was in turmoil. I was getting divorced, and at stake was everything I had counted on: my marriage, children, home, friends, finances, and future plans. Some psychologists say death and divorce are among the worst experiences we can encounter. My father, who I loved and respected, had a heart attack and passed away three months after my divorce was final. For years I felt adrift in a wilderness with no light on the horizon. How I found my way through that dark and desolate time is reflected in the pages of this book.

My Way Back on the Mindfulness Meditation Path

In 2005 a friend introduced me to meditation. A devoted lover of God, I have long been a student of the Bible. But while Jesus taught us how to pray, and the Bible instructs us to meditate, it provides no step-by-step guide to meditation.

Thus began my journey of meditative learning. I studied formal meditation lessons; read numerous books on mindfulness and meditation; and attended meditation sessions, services, conferences, and retreats. I practiced using various tools and techniques under the guidance of yogis and experts. I became a certified mindfulness practitioner, and because mindfulness meditation is a path and not a destination, I continue to be a student of devotional, self-help, and inspirational books on how to weather life’s challenges.

How Mindfulness Changed My Life

It didn’t happen in a day, a week, or a month. But over time, I recovered from the emotional devastation of my personal losses and came into a new realm of ever-new joy, love, and peace. Mindfulness meditation accelerated that process and gave birth to a much stronger, calmer, and more centered self. Before, I was a reed tossed about by the winds of emotional and daily upheaval. Now I’m an oak tree, firm and stable even when the howling gales of change and calamity arise. It doesn’t exempt me from the ups and downs of life, but it does allow me to stand strong through them from an emotional and psychological place of equanimity and power.

What Mindfulness Can Do for You

This power is within you, too, and this book will help you to unleash it. I wrote this book because I long to share the inner peace and strength I have found to weather life’s challenges.

Mindfulness meditation will not solve your problems. But with consistent practice, it will improve your outlook, attitude, and overall quality of life. It will unlock and unleash your inner strength, allowing you to overcome the challenges of daily life with a deeper calm and an unflappable focus.

Whether you are a novice who has never meditated before or a seasoned yogi with years of practice, this book provides topics