Mindfulness Mode
 

Mindfulness Mode

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Increase your calm, focus and happiness so you can be more relaxed, contented and satisfied with your life. For business, entrepreneurs, educators, parents. Hosted by Bruce Langford.

Episodes

Fearless Explorer Mindset; Martyn Williams

22 minutes ago

22 minutes ago

Martyn Williams is an explorer, monk, and passionate mindfulness enthusiast. With 45 years of experience leading extreme expeditions, he has conquered Mt. Everest, navigated the North and South Poles, braved whitewater rapids, and guided meditation retreats across the globe.
A visionary leader, Martyn has spearheaded global youth initiatives that have engaged 65 million young people and inspired them to take action in environmental and humanitarian causes. His groundbreaking journey, Pole to Pole, brought together a diverse team of young adventurers from five continents, covering 35,000 km (25,000 miles) in nine months to spark worldwide awareness and change.
His impact extends beyond exploration—Martyn’s prime-time documentary aired internationally, and as a sought-after speaker, he has captivated audiences of over 100,000 people across all seven continents.
Most recently, he spent seven years as a monk, deeply immersed in studying and teaching yoga and the enlightenment sciences to thousands in India and beyond. Renowned for his bliss, humor, boundless energy, and love of life, Martyn continues to inspire others to push their limits—both externally and within.

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Most Influential Person

Effect on Emotions

  • Mindfulness has given me the ability to see that I can change my perception. I can perceive it one way, yet there is another way to perceive the same situation.  

Thoughts on Breathing

  • Breathing is super important. I find that deep breaths into the belly and belly relaxation exercises make a big difference.
  • I've also done pranayama, but on the very fundamental level, deep breaths into the body and strong exhales are super powerful in the moment. 

Bullying Story

  • Somebody came to me for help as a parent. They said that they fell into anger very easily. He said he had a teenage daughter and it was a horrible situation.
  • I gave the person some mindfulness exercises and did some work with him. He called me up a couple of weeks later and told me that their daughter had invited a friend over to stay at their house. At 2:00 a.m., the police and the parents arrived because they were missing their daughter.
  • When they knocked on the door, the man said his normal reaction would have been to get mad. Instead, he decided not to say anything, but just let his wife handle the situation.
  • He watched his wife talking with the police, sorting the problem out. His wife was looking over at him in surprise. He was grateful. His ability to implement was the key aspect of that.

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Improve Life With Quantum Physics; Mel Schwartz

Wednesday Mar 26, 2025

Wednesday Mar 26, 2025

Mel Schwartz is a psychotherapist, marriage counselor, and corporate leadership consultant. He is the author of The Art of Intimacy, The Pleasure of Passion, and his newest book, The Possibility Principle: How Quantum Physics Can Improve the Way You Think, Live, and Love. Mel practices in Westport, Connecticut, and Manhattan and works with individuals across the world. Mel is a member of the Society for Consciousness Studies and has been a keynote speaker at Yale University. You can hear Mel on his TEDx talk entitled Overcoming Anxiety.

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Most Influential Person

Effect on Emotions

  • Mind or a thought in motion, (thought and feeling) are inextricably linked. My bias is that thought occurs first, although we may not see it, or be aware of it.
  • So I have learned that when I'm in a particular mood, whether elevated or deflated, if I check in as to what the last thought I had, I can find the thought that set up the feeling.
  • Now the thing is, once you have the feeling, that feeling then will summon up more similar thoughts, which is why we tend to cycle up or down.
  • But there are different words and labels that we put to describe human experience. So we think of thought being from the neck up.

Thoughts on Breathing

  • Breathing is not sufficiently part of my mindful practices. It's something I need to work on. I tend to reside in my spirit and in my mind.
  • My work is to develop more awareness in my body and to be more conscious and mindful of my breathing. So to the point of embracing vulnerability and sharing your truth. That's work I still need to do

Suggested Resources

Bullying Story

  • Bullying, especially emotional and verbal, often stems from deeper issues of self-worth. 
  • In therapy, cases arise where individuals, including men in marriages, tolerate bullying due to low self-esteem. The key question is: Why do I endure this? It ties back to personal narratives formed in childhood—fear of judgment, shame, or disappointing others. 
  • True self-esteem isn’t about external validation but embracing vulnerability and authenticity. 
  • Many mistake "acting strong" for strength, but real confidence comes from self-acceptance. Seeking approval excessively weakens one's core identity, making them more susceptible to manipulation and bullying.

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Be Up In Down Times; Mitzi Perdue

Thursday Mar 20, 2025

Thursday Mar 20, 2025

Mitzi Perdue, along with Mark Victor Hansen, is the co-author of How to Be Up in Down Times. She is a health and science writer with an honors BA from Harvard and an MPA from George Washington University. Mitzi combines the experiences of three long-time family businesses. Mitzi founded CERES Farms and also WIN THIS FIGHT, STOP HUMAN TRAFFICKING.

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Most Influential Person

  • Mother Theresa

Effect on Emotions

  • I've loved the idea of controlling emotions. Some you can't. If you have a child who's ill, I don't know what to do about that. But of ordinary garden variety things, I think it's a question of whether I will let that get to me. Then, the answer is no.

Thoughts on Breathing

  • Breathing I consider so important that I've been taking lessons with a voice coach about deep breathing.
  • If you can take a deep breath when things are tough, it takes away tension.
  • My breath is purple in my imagination.

Suggested Resources

Bullying Story

  • I have had many jobs during my lifetime that were dominated by men. You can imagine that a lot of bullying came my way, so how did I handle it? Here's where it gets a little bit off-beat.
  • If you criticized me in some way, and it's going to make me better, I embrace it, I love it, and I'll act on it.
  • If you're bullying me or if you're being critical because you think you can get away with it, you don't exist for me. I'm not going to let you get under my skin.

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Dialectical Behavior Therapy; Dr. Laurie Bruce

Wednesday Mar 12, 2025

Wednesday Mar 12, 2025

Dr. Laurie Bruce uses Dialectical Behavior Therapy (DBT) to help people learn to manage their emotions and let go of anxiety and trauma issues. Dr. Bruce has provided psychotherapy, consultation and supervision to thousands of clients and students. She is certified in DBT and Psychedelic Assisted Psychotherapy. Dr. Bruce is the host of the podcast, From Both Sides of the Couch, where she shares the current research on mental health and psychotherapy, from her perspective as both a psychologist and a client in her own psychotherapy. She is passionate about mindfulness, emotion regulation, resilience, radical acceptance and vulnerability.

Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify

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Most Influential Person

  • My two kids

Effect on Emotions

  • I can't change what I'm not aware of, so the very first step is to be more aware of how I feel emotions in my body. Typically one of the corresponding thoughts that I have with certain emotions, I feel anger in my chest or my stomach and usually a corresponding thought is that's not fair. Being able to identify how it feels in my with what the words are going through my head, with what the name of that emotion is, that helps me to regulate it and it helps me to change it if that's an emotion I want to change.
    Book: The mindful way through depression. 
    App: calm and insight timer.

Thoughts on Breathing

  • Breathing 
    We teach breathing both in the mindfulness component of just observing our breath is a great mindfulness exercise. We also teach breathing as a tool To help decrease distress. When were very upset, which in DBT we call emotion mind, breathing can be a tool to bring down the intensity of any emotion. 

Bullying Story

  • I was bullied during my early childhood. I attribute my bullying experiences as part of the reason that I became a clinical psychologist.
  • I struggled with depression and anxiety and low self-worth. Becoming a clinical psychologist was about me trying to alleviate that pain that stemmed from my childhood bullying.
  • When I started learning about DBT, back in the mid '90s, I recognized that I was learning important skills for the very first time.
  • I believe we should teach DBT in schools so that kids feel more empowered. That would help them regulate their emotions and their distress and learn how to be present.

  Suggested Resources

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Mental Detox With Dog Therapy; Bruce Langford

Thursday Mar 06, 2025

Thursday Mar 06, 2025

Do you ever feel like you could use a mental detox? Yeah, me too. I meditate every day. I practice mindfulness. I do a walking meditation every day. And still, the idea of a mental detox sounds appealing to me. Now, I have the perfect way to achieve this. About a week ago an amazing thing happened. My wife connected with a friend who was looking for a home for a 2-year-old puppy. Long story short, Lucy, the Golden Retriever is now the newest part of our family. The previous owner died and his niece was looking for a home where she would be loved, cared for and truly appreciated. That describes our home.

You might remember that I’ve talked about our previous pets before, but our three pets passed away, one by one, so for the last 3 years, we have been without a pet.

Dogs can be incredible companions on the journey to mindfulness and mental well-being. I’ve called today’s episode, Mental Detox With Dog Therapy, because that’s exactly what a dog can bring you - a mental detox. Depending on the dog, of course.

Here are 7 ways I believe Lucy can help me become more grounded, more mindful, and even experience a mental detox:

1. Living in the Present Moment

Dogs naturally live in the "now." Their focus on what’s happening in the present—whether it’s a walk, a meal, or a belly rub—can remind you to slow down and savor each moment instead of worrying about the past or future. Lucy is spending every moment getting used to the idea that our home is her home.

2. Sensory Awareness

Walking a dog encourages you to engage your senses. You notice the breeze, the scent of grass, or the warmth of the sun—helping you become more connected to your environment and fostering mindfulness through sensory grounding. I’ve been doing daily walks for 6 or 7 years at least, and now I’m not walking alone. Lucy is right there by my side.

3. Unconditional Love and Acceptance

Lucy’s non-judgmental presence fosters mindfulness and even emotional healing. Her love and acceptance gives me a safe emotional space to let go of negative thoughts and cultivate self-compassion. One of my mantras is, I see God in every one and every thing, with compassion. I know that most dogs offer a non-judgmental form of compassion. It’s certainly built-in to Lucy’s DNA. 

4. Routine and Stability

Caring for Lucy requires daily structure—walks, feeding times, play— that helps ground me in a healthy rhythm. This routine promotes consistency, reducing mental clutter and promoting mental detox. 

5. Movement and Physical Connection

Physical activity like playing or walking with a dog releases endorphins and reduces stress. Movement shifts my focus away from mental noise and into my body, fostering a sense of calm and clarity. That’s one of the reasons it feels good to walk Lucy every day.

6. Emotional Regulation and Stress Relief

Petting a dog can lower cortisol levels, that’s the stress hormone. It can also increase oxytocin (the "love hormone"). This physical connection helps regulate emotions and promotes a state of mental ease.

7. Joy and Playfulness

Lucy has already brought spontaneous moments of joy and laughter. Her playful nature lifts my spirits, disrupts overthinking, and invites a light-hearted perspective—a powerful form of mental detox.

Here are 7 mindful activities you can enjoy with your dog to deepen your connection, stay present, and experience a mental reset:

1. Mindful Mealtime

  • How to do it: Before feeding your dog, pause and take a few deep breaths. As you prepare their food, focus on the textures, smells, and your dog’s excitement.
  • Mindful twist: Encourage your dog to “sit” or “stay” before eating. Observe their anticipation and offer the meal with gratitude, reflecting on how caring for them nourishes both of you.

🐾 2. Intention-Setting for Training

  • How to do it: Before each training session, set a simple intention—patience, joy, or connection. Approach training as a shared experience rather than a task.
  • Mindful twist: Stay present by focusing on your dog’s body language and energy. Celebrate small wins without judgment if progress is slow.

🐾 3. Mindful Commands Practice

  • How to do it: When practicing basic commands (like “sit,” “stay,” or “come”), deliver cues with calm, intentional energy. Pay attention to your voice tone and body language.
  • Mindful twist: After each successful command, pause and share a moment of eye contact. This simple act deepens connection and mutual awareness.

🐾 4. Slow, Mindful Walks

  • How to do it: Allow your dog to set a relaxed pace during walks. Observe their curiosity—how they stop to sniff or listen.
  • Mindful twist: Match your breath to your steps and notice the details around you. Use these walks as an opportunity to ground yourself while sharing exploration with your dog.

🐾 5. Conscious Touch & Massage

  • How to do it: After a busy day, offer your dog a gentle massage or soothing touch. Focus on the warmth of their body and the softness of their fur.
  • Mindful twist: Use this time to scan your dog’s body for tension while also checking in with your own emotions—let the rhythm of touch calm both of you.

🐾 6. Mindful Pause & Play

  • How to do it: During playtime, engage fully—notice the energy of your dog’s movements and the feel of the toy in your hand.
  • Mindful twist: Occasionally pause during play and take a breath together. This practice encourages self-regulation and deepens awareness in both of you.

🐾 7. Evening Wind-Down Ritual

  • How to do it: At the end of the day, spend a few quiet minutes with your dog in a calm setting. Let go of the day’s stress as you sit together.
  • Mindful twist: Reflect silently on moments of joy your dog brought that day. This practice fosters gratitude while easing both of you into restfulness.

I hope you’ve enjoyed this episode, Mindful Tribe. Thanks for listening.

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AI For Mindfulness; Dr. Joan Palmiter Bajorek

Wednesday Feb 26, 2025

Wednesday Feb 26, 2025

Dr. Joan Palmiter Bajorek has a career in AI, and we discuss AI For Mindfulness and other purposes. Joan is a serial entrepreneur, AI leader, investor, podcast host, and the CEO of Clarity AI. She lost her job during two large AI layoffs. 50% of Americans are experiencing layoff anxiety, according to Harvard Business Review. Joan has a new book called Your AI Roadmap: Actions to Expand Your Career, Money, and Joy.” The book prepares readers to future-proof their careers and finances. It contains practical templates, research, data, stories, and highlights, including goal setting, personal branding, modern networking, personal finances 101, and steps to build wealth towards financial freedom.

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Most Influential Person

  • My Mom

Effect on Emotions

  • Mindfulness helps ground me. I'm an extrovert with a lot of energy and sometimes being too close to reactivity is something I struggle with.
  • When I get outside with my feet in the grass, I can be closer to my best self.

Thoughts on Breathing

  • I work on long exhales. When I become present to my breath I really noticed that the duration of my exhales can change.
  • Even 30 seconds of doing those long exhales can be very beneficial. 

Bullying Story

  • Being a woman online, especially after my listener count grows, I experience some unpleasant behavior. I don't know if I would call it bullying.
  • I've had two stalkers, which has really not been fun. We have content moderation on some platforms these days. I have a policy called document, mute, and block. On most platforms they don't even know that you've blocked them.

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Therapeutic TIPS For Healthier Thinking; Judith Belmont

Wednesday Feb 19, 2025

Wednesday Feb 19, 2025

Judith Belmont can help you by providing therapeutic tips for healthier thinking. As the author of 11 mental health books and two therapeutic card decks, she equips counseling professionals, therapy clients, and self-help readers with practical tools for emotional well-being. Her work addresses common challenges such as low self-esteem, depression, anxiety, and relationship issues. Her latest book, 110 TIPS and Tools for the CBT Toolbox, was released in January 2025 as part of her TIPS series with PESI, which includes 150 More Group Therapy Activities and TIPS and 86 TIPS for the Therapeutic Toolbox. Through worksheets, handouts, activities, and visualizations, she helps individuals improve communication, resilience, and mindfulness. Her approach is rooted in CBT, DBT, ACT, and Positive Psychology, making mental health strategies accessible and effective.

Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify

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Most Influential Person

  • My Husband

Effect on Emotions

  • Mindfulness is extremely important to help me not look back or too far ahead. It has really been life-changing just to have gratitude in the moment.
  • People who are not grateful tend to count their disappointments more than their blessings. They are generally not happy people.

Thoughts on Breathing

  • I find that when people get anxious about something, they have more shallow breathing. Sometimes I have to remind myself to take a deep breath.
  • What I have done with my clients and with myself sometimes is just to imagine as you breathe in, that an energy and life force goes through your whole body. I imagine it being a color. The color goes through the extremities.
  • Then you breathe out and the color goes out to the air. That visual exercise helps me with my breathing.

Bullying Story

  • I was doing a webinar on communication skills in the workplace. I told the people in the webinar that assertive communication is using "I" statements. For example, I think, I feel, it's important to me.
  • Aggressive communication is "you" statements. For example, you shouldn't be doing that and blaming. Also being not assertive is keeping things in. Then I did a role-play. I then did a survey of the listeners and everybody got it wrong.
  • They did not realize that all the "you" statements were bullying behavior. Almost everybody identified it as assertive.

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Sacred Stream Wisdom; Laura Chandler

Thursday Feb 13, 2025

Thursday Feb 13, 2025

Laura Chandler is a writer, teacher, and award-winning songwriter sharing sacred stream wisdom. She co-founded and directs the Foundation of the Sacred Stream, a consciousness studies school in Berkeley, California. With a background in publishing, music, video production, and alternative therapies, her music has appeared in film and television. She has studied spiritual, therapeutic, and meditative techniques worldwide, learning from master teachers across traditions. She co-authored the newly released book Depth Hypnosis: A Path to Healing, Power and Transformation with Isa Gucciardi, Ph.D.

Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify

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Most Influential Person

Effect on Emotions

  • Mindfulness lets me take a step back from my emotions. 
    I can take a beat, take a breath, and see what's arising.
  • Rather than just becoming reactive, it gives me that pause to say where is that coming from. 
     
  • I'm not always perfect at it, and I don't think humans can be perfect at it, but mindfulness helps me not to become overwhelmed by my emotions. It gives me a tool to work with them. 

Thoughts on Breathing

  • I have a breath practice. I like to start my day by focusing on my breathing, which clears my mind. It helps me to be very present and to ground me.
  • Even if you only have 5 minutes, if you can take that 5 minutes and focus on your breath, you can have a better day. 

Bullying Story

  • I've experienced bullying quite a lot. I came to identify it. I think the more people practice compassion and mindfulness, the less bullying there will be.
  • Bullies have a wound that they haven't addressed. The thing about a bully is that they are only powerful if they are drawing power from bullying.

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Find Love and Peace with Lovetuner; Sigmar Berg

Thursday Feb 06, 2025

Thursday Feb 06, 2025

Sigmar Berg wants to help you find love and peace with the Lovetuner. Sigmar is an entrepreneur, artist, photographer, and fashion designer. Sigmar has spent his life seeking to bring wellness and balance to the world through art, design, and conscious consumerism, which brings him to his most exciting venture yet: the Lovetuner. After years of seeking, learning, researching, and gathering knowledge from all fields of life and worldwide, Sigmar is impassioned to introduce the Lovetuner to the world. We are living in a time of great chaos, division, and instability, but also one which has created an incredible opportunity for change.

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Most Influential Person

  • My Grandmother

Effect on Emotions

  • Mindfulness has been key to helping me with my emotions. Nothing is above mindfulness. If you want to change your reaction, mindfulness is the key.

Thoughts on Breathing

  • When you play the Lovetuner, you play a long steady tone and inhale through your nose.
  • You do it six times or whatever feels good to you. Then, you stay about 20 to 30 seconds in silence afterward. It is the sound of a high-pitched C at 528 HZ. 

Bullying Story

  • Going back in time, we started our foundation programs, and we went into schools. We did it for underprivileged children, and we went into private schools.
  • We took the Lovetuner tool, and we went into the classrooms. We gave Lovetuners to children from ages 7 to 10 years old.
  • At that age, children give you the most blank response of anyone.
  • By the time we did the first tune, everybody was totally focused. It was unbelievable how much the children liked it.
  • In one semester we eliminated bullying in every classroom where the Lovetuner was being used.

  Suggested Resources

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Healing Celebration; Master and Dr Sha

Thursday Jan 30, 2025

Thursday Jan 30, 2025

We share a healing celebration today as Dr. and Master Sha opens a new healing center in Scarborough, Ontario, Canada. Previously interviewed, Healing With Dr Sha. Master Sha combines traditional Chinese medicine, the essence of Western medicine, and ancient energy and spiritual secrets from China. A medical doctor in China, Master Sha is also a doctor of traditional Chinese medicine and acupuncture in Canada and China. He is an expert in advanced cellular science and in breakthrough research on the effects of aligning soul, heart, mind, and body. He is an author of over 25 books with 11 New York Times bestsellers. Dr and Master Sha is a grand master of Dong Yi Gong qigong, feng shui, the I Ching, Qigong and Wu Dong tai chi. He is also a National Chinese Calligrapher Master (Shu Fa Jia) and an Honorable Research Professor (Yan Jiu Yuan), appointed by the State Ethnic Academy of Painting (Gui Jia Min Zu Hua Yuan) in Beijing, China.

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Lau Tsu and Art

  • Tau refers to calligraphy in the teachings of Lao Tzu. Tau is the ultimate creator source. Tau is the way of all life. Tau is the universal principle. Eating and sleeping in daily life is all the Tau. 

The Hands For Healing

  • Put your hands together in a prayer position. Keep a small distance between the hands. Relax and feel a little bit of warm tingling. This is cellular vibration.
  • Near hands create high density. Far hands create low density.
  • In physics, high density flows to low density.
  • When someone has a headache, place your hands 4-7 inches from the pain. The hands and the head resonate and create an energy field. Listen for more details.

Fire

  • In ancient wisdom, fire is yang and water is yin. Water can be healing and peaceful but can also kill people as in a tsunami. Fire warms people but can also kill people.

Love, Peace, Harmony

Nineteen years ago Master Sha learned a song in the Bay area, I Love My Heart So, I Love All Humanity. This started the focus on Love, Peace, Harmony. As a result, the Love Peace Harmony Charitable Foundation was born. The Love Peace Harmony Foundation generously pledged to match all donations up to $250,000 USD to support nearly 180,000 residents impacted by the Los Angeles, California wildfires. (Listen to learn more)

Suggested Resources

  • Book:  Tao Calligraphy Healing Field: An Information System with Six Sacred Tao Techniques to Empower You to Heal and Transform Your Life by Dr. and Master Sha
  • App: n/a

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