Mindful in 5 Journal: 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: Aug 24, 2022
• ISBN: 9781665726078

Spiwe Jefferson CMP JD

Spiwe Jefferson, CMP, JD is a certified mindfulness practitioner and attorney with a passion for helping others live their best lives. Jefferson spent years studying the science behind mindfulness and has experienced firsthand its transformative power. She combines her legal and mindfulness expertise to create this unique guide to help you incorporate God-centered mindfulness into your daily routine.

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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,

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except in the case of brief quotations embodied in critical articles and reviews.

Archway Publishing

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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.

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ISBN: 978-1-6657-2606-1 (sc)

ISBN: 978-1-6657-2607-8 (e)

Library of Congress Control Number: 2022911562

Archway Publishing rev. date: 07/29/2022

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.

CONTENTS

Acknowledgments

How to Use This Journal

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 Practicing 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