0:00

Hi there , welcome to Conversations where we

0:02

seek to advance your leader in team excellence

0:04

by discussing relevant topics that

0:07

impact today's organizations

0:09

. Welcome to the show . Welcome

0:12

back for part two of the Authentic Power

0:14

of Mindfulness with Samantha

0:16

Amit .

0:18

So what I want to do , invite in

0:20

here , is this inclusive

0:22

piece . So diversity

0:25

and inclusion is becoming really big

0:27

and bigger in organizations

0:30

, rightly so , and there's a difference

0:32

between actually talking

0:34

that and bringing that in as a value into

0:36

leadership and living it . So

0:40

mindfulness really helps us create

0:42

that inclusive , authentic and accepting

0:45

way of being in

0:47

the workplace . We

0:50

do it for ourselves and we want to do it for

0:52

others . That's what act is , because the A

0:54

is the act is achieve

0:56

me and myself . The

0:59

C , the connect , is how I'm connecting with

1:01

others . If somebody says something

1:03

in a meeting , am

1:05

I , you know , am I accepting

1:08

, or am I even , you know , like considering

1:11

maybe ? Maybe what she says or

1:13

he says , you know , is right or

1:15

is interesting to consider

1:18

? So

1:22

it invites in this curiosity , it

1:24

invites in an openness , mindfulness

1:26

, because it's around

1:28

awareness . It's around open

1:30

awareness . So we want to be listening . It's a kind

1:32

of a listening , and then the reflection

1:35

piece that you put on top is the learning

1:37

piece . So what

1:39

am I learning now ? And so

1:41

we can couple that together . We

1:44

want to start with the awareness , and

1:46

so the awareness takes us . We

1:48

need to intentionally want to listen

1:50

, because even now

1:52

you are like

1:55

looking at me and maybe you're thinking , okay

1:57

, what's my next question ? I'm going to ask Samantha

1:59

, or you know , this is how we are

2:01

, naturally , we human beings , you know , and

2:04

so we aren't always 100%

2:07

listening , because you're always thinking , okay , like in

2:09

individuals in meetings , or leaders

2:11

in meeting , they want to show up , they want

2:13

to show up that they smart , so they think , okay , what

2:15

can I do , what can I contribute ? And

2:18

they don't even know that

2:20

they can just immerse themselves in the

2:22

space and the answer will come .

2:25

The question will come from

2:28

, really , that you know that listening , that open

2:30

listening , yes

2:34

, yes , and

2:36

as coaches , it's super

2:38

important to be in those moments

2:40

with our clients and being

2:43

able to have open ears

2:45

and not necessarily be thinking

2:47

of the next question , because then we're

2:49

missing , we're

2:51

totally missing out on what's happening

2:53

in the present Right , which

2:55

is rich .

2:56

Right . So you and I can do that because we've

2:58

been coaching for years . Beginner

3:01

coaches don't have that , you know , capacity

3:03

or capability yet and

3:07

that's grown . And you can practice that

3:09

, as you know , as a manager , as

3:12

an employee , as a leader

3:14

within a company . You can practice that

3:16

just being present

3:19

, breathing

3:22

in and out . Practice your breathing there's so much

3:24

data on that today now that it calms

3:26

the body and reduces , just so you can breathe

3:28

while the meeting is going on . Just breathe now , everybody

3:30

, while you're listening to us talk here .

3:33

Just take a few breaths .

3:35

Yeah , just breathe .

3:38

This one of my practices is

3:40

the breathing . For sure

3:42

, yeah , just breathing

3:44

in for five seconds , yeah , yeah

3:47

, and it relaxes me so

3:49

much and even if I am awakened

3:52

during the night , the one , the

3:54

one word I say is breathe

3:56

, and it triggers me and

3:59

it reminds me that I need to

4:01

, and I just and

4:04

then I sleep .

4:05

Yeah , yeah . So

4:07

the breathing is really important , even deeper

4:10

breaths , because we have

4:12

what's called I'm going

4:14

to explain this also for the listeners or

4:16

just in case they don't know but

4:18

we have a sympathetic and a parasympathetic

4:20

nervous system . So the parasympathetic

4:23

nervous system is the one that calms us down

4:26

and that's the one that mindfulness activates

4:29

. So that's one of the big reasons

4:31

we want to practice more mindfulness , because

4:33

that's the calming system , that's the restoring

4:35

system , that's what balances us out . And

4:38

the sympathetic system , unfortunately

4:40

, is where we live most of the day . What

4:43

that means is that our body's always

4:45

in stress , ready for something to happen . So

4:47

imagine like somebody shouts

4:50

and you know , you

4:52

know , we are

4:54

on alert all the time . We're on alert

4:56

too much , as if

4:58

in nature we were seeing a bear and

5:01

we had to run , but if we're not in nature

5:03

and we're not seeing bears and we're not walking

5:05

with the snacks that are crossing our path . So

5:09

just , we need to give that sympathetic

5:12

nervous system a break , because

5:14

that's actually when it runs

5:16

over and overdrive . That's how

5:18

we get sick . That's the data . So

5:20

we want to activate the parasympathetic

5:22

nervous system and not only helps us

5:25

to be calm

5:29

. When we calm , we can problem solve . So

5:31

that's really important in leadership .

5:34

Yes , and I wake up every

5:36

morning and I take my numbers .

5:39

Yeah , yeah yeah , tell

5:42

me more about that .

5:45

So I wear an

5:47

HRV monitor in the morning . That's

5:50

fantastic and I

5:52

see . You know where are my

5:54

numbers and where range . So

5:57

, I'll have one to 10 . Yeah

6:00

, I like to be in the middle , excuse

6:02

me , okay , I

6:07

don't want to be , you

6:09

know , parasympathetic , sympathetic

6:12

. So this is like measuring your stress level

6:14

. Yes , it is so

6:17

it tells me do you want to

6:19

need to maybe pump the brakes a

6:21

little bit today and then go ? Full

6:23

force yeah . Really recognizing

6:26

what's happening and it's also made that

6:28

I don't even recognize , but my

6:30

body's recognizing .

6:32

Right , fantastic . I

6:34

really think that technology can be so

6:36

helpful today . So , for sure , if you've got something

6:38

that can support you and help you use it

6:40

.

6:41

Yeah , and it's part of the brain

6:44

. Yeah , yeah , yeah .

6:46

Yeah . So

6:48

I want to give another example . I was coaching a

6:50

leader today . He's

6:53

, you know , this new person I was telling

6:55

you about in India

6:57

. There's over a

6:59

hundred people

7:01

in his little org

7:04

big company and

7:06

he has about I don't know 11 , 12

7:09

direct reports which he told me

7:11

are all tech managers . So he doesn't really have people

7:13

managers . And what he

7:15

was asking me is what

7:17

do I do like when I

7:19

get triggered and someone

7:21

disappoints me , and then

7:24

the disappointment turns to frustration

7:26

, turns to even anger ? What he said to

7:28

me is that people notice it on my face

7:30

and I'm getting

7:32

this feedback that I am . You

7:34

know they see it on my face . And so I

7:36

said to him look up on , help you

7:38

with that . You know it's nonverbal

7:41

communication If he's angry . But

7:44

I said what you can do is if you notice

7:46

, if you notice that's the awareness piece

7:48

again that something's upsetting

7:51

you , you're getting disappointed or annoyed

7:53

Just say just excuse me for a minute , I want

7:55

to go get a glass of water , and

7:57

so you excuse yourself and that pause

7:59

, that time out which we

8:01

know . You know this is not like brain

8:05

, you know , it's like . We all know that

8:07

it's important to take a time up , but we don't do it

8:09

. So I said to him you need

8:12

to take a time out . So you take a time

8:14

out . Go get a glass of water

8:16

if you can . You know , like we've

8:18

spoken about the man for walking , use

8:20

the man for walking , leave your disappointment

8:23

going to the body . You

8:25

can do mine for drinking , by the way . Just

8:36

take a nice slow drink . We're

8:38

in a rush all the time and

8:41

then we're done .

8:42

It's that easy .

8:48

So , so , so , actually , I do want to

8:50

say one more thing . I hope I'm not talking too much

8:52

. So

8:55

you asked me about my

8:57

you know how I came to mindfulness . So

8:59

I'm very results orientated , so

9:02

everything was going from like success

9:04

to success , you know , as a leader , and so I couldn't

9:06

enjoy the journey . So now , even though

9:09

I still have like a post-it note

9:11

to remind me , because I'm doing something

9:13

new now , and whenever I do something new , I

9:15

go into default mode of going

9:18

from you know , results to results , and

9:20

so I need to remind myself , even me

9:22

with the practice . I need to remind

9:24

myself to enjoy the journey of

9:26

this new project that I'm on and

9:33

our roots . Yes , it's okay to feel uncomfortable

9:35

because it's sometimes it's hard

9:37

. It's hard when we we try

9:39

new things and we do new things that you

9:43

know . Just be

9:45

mindful , be aware of the journey , and

9:47

then you can actually you

9:50

can enjoy your life much more .

9:54

And you had mentioned the other day when we were chatting

9:57

about edginess

10:00

, and we're all . We can all be at that

10:02

edge and it's normal

10:04

to feel like to be

10:06

feeling our bodies and

10:08

it's just what we do with it after that , the

10:11

intention , feeling

10:13

and knowing and then what ? To do with

10:15

that ?

10:19

So I'm not sure if this is what you're aiming

10:22

at , but what

10:24

you said triggered me to say something super

10:26

important and maybe this is what we were speaking about

10:28

before is that there's a

10:30

huge myth that when you meditate

10:32

or when you practice

10:34

mindfulness , if you edgy

10:37

, you're going to actually calm yourself down

10:39

, and that's not

10:41

true . It does

10:43

activate the parasympathetic

10:46

nervous

10:48

system , but if you are stressed here

10:50

, what happens is you can come down

10:52

to here , but you're not going to come down to here . You're

10:55

not like , let's say , you measure yourself , you like to

10:57

be here . What I'd like to offer

11:00

if you could do something . Let's say you're at an eight

11:02

and eight , let's say , is high and

11:05

you'd like to be a five . If

11:07

I always say and I use this measurement with my clients

11:09

, by the way , because a lot of them are engineers , so

11:11

I like to give them a number

11:13

rating so if you feel from

11:15

one to ten , how stressful are you

11:18

and you feel you're an eight , if you can move that

11:20

down from an eight to a seven

11:22

and a half , that's a huge one . And

11:24

then you do something else during your day and you move

11:26

that down to a seven . So that's

11:28

what you want to aim for , and the more you

11:31

have these micro practices

11:33

within your day , you

11:35

actually learn to calm yourself

11:37

down , that when you do move

11:39

up to an eight , it's easier to

11:42

come back down to a five . But

11:46

many of us live on a seven

11:48

or eight and that's not good out

11:50

of ten stress

11:53

levels and that's not good and it's

11:55

not healthy in organizations , because what

11:57

happens is emotions are contagious

11:59

and then people around us start

12:01

feeling our stress as well . So

12:05

for everybody that we are interacting

12:07

with , it's not only for us , it's for thinking if

12:10

you care about others , then

12:13

you know manage yourself better . Introduce

12:16

more mindfulness into your day . You

12:18

can call it something else , I don't care . Call

12:21

it whatever you want , but find practices

12:23

that activate

12:25

the parasympathetic nervous system , that

12:27

bring you into presence , that

12:30

take you either

12:33

inside or expanding to actually

12:35

see what's going on in the experience around

12:37

you . Some people are so like within

12:39

themselves as well , they need to look around and say what's

12:42

going on with my team ?

12:46

So true , yeah

12:49

, and

12:52

I like how you just

12:55

noted how just

12:58

because you're going to be practicing this

13:00

and starting the practice doesn't

13:03

mean that you're going to be number

13:05

one perfect at it . We

13:07

have to love ourselves and be kind to

13:09

ourselves as

13:11

well . As if we move

13:14

the dial just a little bit , give

13:16

me smiling again . That's okay

13:18

. It's okay , just dial it

13:20

?

13:20

Yeah , because it's something .

13:23

Yeah , something is better than nothing .

13:26

And it's normal to be edgy , right , you can't

13:29

always be happy and always

13:31

be on top of the world . You need to feel all

13:33

the spectrum of the emotions and

13:36

the question is , when you're feeling edgy

13:38

, how long does it take you to come

13:40

back to center ? And that's the

13:42

resilience piece , which

13:44

is that

13:46

actually is an indicator of

13:49

you know mental health , of

13:53

how much you actually practicing

13:55

practices that help you to be

13:57

a stronger , more resilient leader

13:59

, because things are always going

14:01

to go wrong . Things go wrong . That's life

14:03

. Right , it's life . We

14:05

don't deliver on time . We are

14:08

dependent , interdependent on others . We

14:10

don't live in isolation . So

14:13

I work with a lot of cross

14:15

teams and people sometimes let

14:17

you dance . Shit happens . You

14:19

know I'm out of space on the spot

14:21

. Oh

14:23

, you're gonna edit this out .

14:31

Yeah .

14:37

So mindfulness makes us ready for anything

14:39

, and it helps us be

14:41

more human .

14:45

It helps us be more human . What

14:47

a concept . Well

14:52

, before we end with

14:54

another mindfulness practice , I

14:56

want to just really quick , because

14:59

AI is just a hot

15:01

button right now for everyone . I would love

15:04

, maybe , to just get

15:06

your thoughts on AI

15:08

and where you see that with , maybe

15:11

with the practice that you do .

15:15

Any thoughts on that ? Yeah , yeah . So

15:20

AI

15:24

is inevitable , right , like technology

15:26

, you can't fight it . So

15:31

there is a quality

15:34

called acceptance . Acceptance

15:36

doesn't mean that you don't want

15:38

things to be different . So

15:40

let's say , you're using AI and

15:43

I don't know , something unfortunate

15:45

happens as a result of the AI . Ai

15:49

is gonna be here . It's like you

15:51

know . Smartphones are gonna be here , cars

15:54

are gonna be driving as a result

15:56

of AI very soon , without drivers

15:58

. Lots of stuff is gonna be happening , and

16:01

so I think we do need to embrace it

16:03

, as in learning

16:05

how we can meet it In

16:08

a way that is maybe curious . One

16:15

of the reasons why I practice mindfulness

16:18

, which is the Thrav piece in the act model , the

16:20

T , is if more people practice

16:23

mindfulness in the world or

16:27

something equivalent . Of course , there are many different things

16:29

you can practice . There's compassionate leadership

16:31

, there's servant leadership . There are many ways of being

16:33

in the world that

16:35

contributes to the well-being

16:38

of the world , that moves

16:41

out of the world , like again the me , and into

16:43

the we . So when we do that

16:45

, then AR will be used

16:48

in a good way and

16:50

we'll be able to have enough people

16:52

that will maybe be able to , let's say , either

16:54

combat or put a stop quickly to

16:57

think , because accidents happen on the road , right

16:59

, things

17:01

are going to happen and we want to minimize those

17:03

. So the more people that are here for

17:05

the better , and all coaches that's what

17:08

we always coach , as we hear to

17:10

make this world a better place . And

17:12

so if we bear that in mind , if we

17:15

hold that space , then

17:17

we can embrace AI and the good

17:19

qualities of it and try

17:22

to minimize the negative side of it .

17:26

And I believe you're spot on . It's

17:29

just like anything else it's

17:31

new , it's exciting , there's

17:33

a lot of good , but there's the other side too . It

17:37

takes the humanness of us

17:39

, because

17:41

we're driving it , we are

17:43

teaching it . I mean , it's learning

17:46

from humans . Yeah

17:50

, it's going to be interesting to watch how everything

17:52

unfolds , and we've had

17:54

AI in the past . It just has

17:56

not been so expansive

18:00

and it seems all

18:03

of a sudden it's on the scene but

18:05

really little things that have been

18:07

leading up to what we have now .

18:09

Yeah , and it will probably escalate

18:12

quite radically in the

18:14

next couple of years , if

18:17

not in the next few months . Yeah , yeah

18:19

, oh

18:21

yeah .

18:24

Let's go ahead and end with . I

18:26

know you mentioned another practice where

18:28

it might challenge the listener

18:31

a little bit more . So , let's

18:33

go ahead and do that , yeah , yeah

18:35

.

18:37

So I'm

18:40

wondering whether to do another practice

18:42

where we yeah

18:46

, another sitting practice , or

18:48

actually give something very easy for leaders

18:51

to do within companies . That

18:53

all my , it's an

18:55

awareness

18:57

practice , it's a mindfulness

19:00

practice because it's part of the act model , but

19:02

it's not a meditation , it's less a meditation

19:04

. So I'm

19:06

assuming we don't have time for both .

19:10

We can , why not Okay ?

19:14

So so you know what . So let me start with the

19:16

practical one , for for leaders

19:18

that are saying I don't , I'm not ready for mindfulness

19:20

, I don't want to sit , and you know and let's

19:22

do like a practical leadership that

19:25

I have hundreds of people

19:27

using this , using

19:29

this exercise . So it's very

19:31

, very simple . It's actually to get like

19:33

a pulse . You know you have these environment

19:36

surveys , you have 360s

19:38

in the companies . Many companies

19:40

are using them now . So , but what

19:42

about you as a manager ? Or let's

19:44

say you are leading a

19:46

meeting and you want to actually get a

19:48

pulse on how people are coming into the

19:50

meeting . So , as part of your check

19:53

in , all you do is you ask

19:55

them from one to 10 , can you put in

19:57

the check , because a lot of my meetings are virtual

19:59

and they're not in person . But if it is

20:01

in person , then you can do a quick rotation

20:04

. I can see there's some

20:06

, okay . So

20:08

you do a quick rotation and

20:12

you ask them to

20:14

score from one to 10 , how

20:16

they're feeling right now . You know what's the

20:19

energy level right now . And

20:21

so let's say , a leader puts

20:23

in , let's say , between seven

20:25

to 10 . When

20:28

I say leader , from my point of view

20:30

, everybody's a leader . Everybody

20:32

that wants to show up is a leader

20:34

. So anybody in that meeting you

20:36

ask everybody knew yourself , put in

20:38

the check from one to 10 , what's

20:41

your energy like now ? And I'll ask

20:43

this all the time in any one on ones

20:46

. So you can use it one on ones

20:48

when you're in your one on one

20:50

meetings or you can do it in a team meeting . Now

20:52

if somebody answers you honestly and they

20:55

say they are five , or they say there

20:57

are four or three or

20:59

maybe even a six , let's say they're

21:01

three , four , five , you know something's

21:03

going on with them . Don't

21:05

go into task Like how's the ? You

21:08

know what's , you know ? Give me an update

21:10

on the project . You say , tell me more

21:12

about that . Like what's going on ? Now

21:14

, if it's in a team meeting you can't do that

21:16

. But obviously afterwards you're going to contact

21:19

that person and I can guarantee

21:21

you the people in there that can the meeting

21:23

are also going to notice that . So

21:25

they're also going to notice that that

21:27

person wrote that they are four out of 10

21:29

. And they're going to wonder what's going on

21:31

for Tim or what's going on for Mary

21:33

, and so this builds

21:36

awareness and it creates like support

21:38

within the team . So I love this . I call it

21:40

an energy poll . Okay

21:42

, so you do this one-on-one or

21:44

you do this in the team the energy poll . So

21:47

any questions ?

21:49

I love that .

21:50

Yeah , and that's important . Yeah , yeah

21:53

, very , very super , super important

21:56

. I'm working

21:58

with somebody new in my company at the moment

22:00

and I'm working with him remotely , but

22:02

I'm going to see him in person tomorrow and usually

22:05

he tells me he's a seven eight , but

22:07

he said to me yesterday that is

22:09

a six , seven and

22:11

six seven for him is a bit low , but because

22:13

he's like 21 years older , I didn't

22:16

want to push him . But when I see him

22:18

I'm going to ask him how's your energy and

22:20

what's going on , like what happened the other day . Well

22:22

, I may leave it and just see how his energy is

22:24

, but it's my way to know what's

22:27

going on with people that I interact with

22:29

. It's your way , as a leader

22:31

, to know what's going on with people that you interact

22:33

with .

22:35

Absolutely . The old way of leading

22:38

is not relevant anymore

22:40

. We have to have that pulse . It

22:43

doesn't necessarily mean that we can fix it

22:45

, but to be aware of it Exactly

22:48

, To honor the person actually

22:51

following up with them .

22:52

Right , so you just named it . Mindfulness

22:54

. Mindfulness is to be aware of

22:57

what's going on , not only with yourself , but

22:59

also with others , to be aware of the person

23:01

and to honor them . If

23:03

every leader could , just you

23:05

know , shut up like that every day , can you imagine

23:08

what a world we would have ? Beautiful , yeah

23:11

, and

23:14

so what happens ? We've all

23:16

got our stuff , and so mindfulness

23:18

helps us grow those qualities , helps

23:21

us grow empathy , helps us grow compassion

23:23

.

23:26

Yes , right

23:32

, was there one more ?

23:34

Yes , so should we do the mindful

23:36

sitting .

23:37

Yes .

23:39

So I'm going to give the exercise

23:42

as if should

23:47

I invite people to walk around and do it

23:49

? What do you think ? Maybe I'm going to

23:51

invite people to walk around , but I'm actually

23:53

sitting , so maybe it's a bit strange . I'm just

23:55

thinking what we should do . This

23:58

is what I do with my clients . I like , I

24:01

like say to them what do you feel like ? Do you feel like

24:03

getting up ? Do you feel like lying down ? Oh

24:06

no , I want to lie down now . So , like , I

24:08

design , my thing is designing

24:10

things in the moment , and so I'm

24:12

very creative and what I want to encourage you

24:14

to do is be creative and experiment

24:17

also with yourself in what's best for you . So

24:19

you know what I'm going to do the exercises

24:21

if we're sitting down , because

24:23

Kelly and I are sitting down , and

24:26

if you're tired of sitting down and you want

24:28

to get up on your feet , so just listen

24:30

to what I say and make some slight alterations

24:33

and do a slow walking meditation

24:36

, but slow , slow , listening

24:38

to the podcast , and

24:40

just make that small change . Especially

24:43

if you're going to be going into a meeting now , straight

24:45

after you've listened to this podcast , I

24:47

highly recommend you getting up , taking

24:49

a few walks and doing almost

24:52

a similar thing , but then walking . Okay

24:54

. So let's again

24:57

, we sit up right , and that's also honoring

24:59

ourselves right when we sit up right

25:01

, and the

25:03

idea is that your back is straight

25:05

but not rigid . So

25:07

sometimes I say to people just , you know , move your

25:09

shoulders , move around in the chair , but and

25:12

just get comfortable Now

25:15

, and I'm going to close my

25:17

eyes and what you can do is

25:19

also look down and

25:21

a bit ahead of you if you don't want to close

25:23

your eyes and just gaze some way

25:25

at one point . So

25:27

I've closed my eyes and my

25:30

hands are on my lap and

25:32

what I'm doing now is I'm feeling

25:34

my feet touching the floor and

25:37

actually even push into the floor , and

25:39

it's good for us because it grounds us to

25:41

often need to ground ourselves

25:44

and center ourselves . So just feeling

25:46

your feet maybe your barefoot

25:48

, maybe you've got your shoes and

25:52

just notice yourself breathing , breathing

25:54

in and out . No

25:57

need to do anything special , we

25:59

all know how to breathe , but I'm going to invite

26:01

you to take a few , maybe just deeper breaths

26:04

. So breathing in and

26:07

breathing out , breathing

26:11

in life and

26:16

breathing out any tension . And

26:25

as we sit here in silence , where I'm going

26:27

to ask you to do is ask yourself

26:29

, when you

26:31

finish listening to this podcast , what's

26:37

important for you to bring in your next moments

26:39

? Bring into your next moments as

26:41

you move on in your day . How

26:45

are you going to show up ? Just

26:48

think about that . What

26:56

attitude are you going to bring into your

26:59

next moments ? So , to bring in tension

27:01

into the moment . And

27:08

then we're going to end the short mindfulness

27:10

inquiry On

27:13

behalf of Kelly . I'm also going to end myself

27:15

. I'm going to thank you for listening and

27:18

I'm going to thank you for experimenting

27:21

with us and

27:23

thank yourself for showing up today . So

27:26

let's just practice mindfulness

27:28

and gratitude . So , in your heart

27:30

, just say thank you and

27:37

when you're ready , you can come back and open

27:39

your eyes .

27:47

Oh , saying on , that was fantastic

27:50

. Thank you so much . Thank you for

27:53

sharing from your heart

27:55

your wisdom , for

27:57

really honoring those who are listening

27:59

with the exercises that

28:02

you have brought to help them experience

28:04

Because I love experiential learning

28:06

so for them to really experience

28:08

what mindfulness is just

28:10

so relaxed .

28:16

Yeah , and you know what Just maybe I'll say

28:18

for those of you out there that aren't relaxed

28:20

it's okay , it's not going to stay , it's

28:23

going to pass , everything passes . And

28:26

so just maybe be

28:28

kind to yourself if you're not feeling relaxed

28:30

. And if you're feeling relaxed , then just enjoy

28:32

it . I'm enjoying it , yeah

28:34

, yeah , wonderful

28:36

.

28:37

How can people get a hold of you if they'd like

28:40

to learn more about the programs

28:42

that you have or the services

28:44

that you have ? Where would be a good place

28:46

for people to come and find you ?

28:50

Thank you for asking . So

28:52

my favorite place because I'm

28:54

working with leaders a lot is LinkedIn

28:56

, and so you can find

28:58

me on LinkedIn . Samantha Amit , I

29:01

have a YouTube channel as well On LinkedIn

29:03

. Actually , I post a lot of these mindfulness

29:05

practices . I give examples of

29:08

case studies

29:10

of leaders I'm coaching . And

29:12

then there's my website , askyourcoachcom

29:15

Ask minus

29:17

coach , minus

29:19

coach , ask your coach . Sorry

29:21

, askyourcoachcom You'll probably

29:23

put it in the notes of the podcast , I'm assuming

29:26

. Yeah , yeah , yeah

29:29

, yeah , and

29:32

just believe in yourself and just practice

29:34

and whatever you do , that's

29:37

good . And then just you know , just

29:39

be kind to yourself , just keep practicing .

29:44

Sorry . Yeah , thank you so much . I

29:48

can't wait to hear what our listeners

29:50

think about the practices and the

29:52

knowledge and , like I said , the wisdom that

29:54

you brought today

29:56

, and hear their feedback on how , even

29:59

just incorporating little bits of

30:01

mindfulness , those micro moments

30:03

, yeah , yeah , yeah

30:05

, yeah , thank you so much

30:08

and we will see you soon .

30:09

Thank you , thank you so much

30:11

. Bye for now , kelly .