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At Public Services Delivery Scotland (PSD Scotland), we appreciate that the workplace can be fast-paced and demanding. We present the Mindfulness podcast as a tool to support the wellbeing of our colleagues. Mindfulness is a practice deeply rooted in ancient traditions. It is a powerful tool to help us navigate the complexities of modern life by focusing our attention on the here and now. Scientific research and centuries of wisdom show that mindfulness guides positive change in our physical, emotional, and mental health. It can help us respond more thoughtfully to situations and contribute to a harmonious work environment. We all have the ability within us to become more mindful. The PSD Scotland Mindfulness podcast can help you on your journey. In this series, we explore the lived experience of others on their path to mindfulness and offer a variety of practices.
© Public Services Delivery Scotland 2026. You can copy or reproduce the information in these podcasts for use within NHS Scotland and for non-commercial educational purposes under creative commons CCBY-NC 4.0 Deed | Attribution Non-Commercial 4.0 International | Creative commons. Use of this resource for commercial purposes is permitted only with the written permission of PSD Scotland.
Episodes
Sep 28, 2023
Sep 28, 2023
15 min
Use the image of a mountain as a metaphor in this meditation practise, as Susan Mair explores how to stay grounded as our thoughts and environment change around us.
Access a written transcript of the Mountain meditation episode in a Sway document.
The information contained in this podcast is current at the point of publication, with no guarantee of future relevance.
Sep 27, 2023
Sep 27, 2023
16 min
De-clutter your crowded mind during Susan Mair's relaxing meditation. This practice uses sounds and thoughts to anchor our attention in the present moment. Building a practice of awareness and mindfulness.
Access a written transcript of the sound and thoughts episode in a Sway document.
The information contained in this podcast is current at the point of publication, with no guarantee of future relevance.
Sep 21, 2023
Sep 21, 2023
34 min
What are the benefits of mindfulness? Find out as Susan Mair chats with Karen Glass about mindfulness and Karen's own practice journey.
Karen Glass is a practice development physiotherapist working within the NHS. Susan Mair is a business partner for the Workforce directorate within NHS Education for Scotland.
Karen’s Mindfulness Journey
Karen Is a physiotherapist, she also trains Mindfulness Teachers as part of her role in Mindfulness Scotland.
Karen Glass of Mindfulness Scotland shares her mindfulness journey with us. She gives us insight into how she came to be interested in mindfulness and how her manager in the NHS supported her. She explains her initial doubts and fears and how neuroscience discoveries about the effects of mindfulness helped her stick with it when the going got tough. Karen discusses what mindfulness is, what mindfulness practice has done for her and shares advice on how to get started.
Here are some of the links and references Karen refers to. Links open in a new window:
Free, 8 week MBSR online course
Prof Richard Davidson, centre for healthy minds
Finding Peace in a frantic world (Mark Williams & Danny Penman) Book
Mindfulness in 8 weeks(M Chaskalson) Book
Access a written transcript of the Lived experience Karen Glass episode in a Sway document.
The information contained in this podcast is current at the point of publication, with no guarantee of future relevance.
Sep 21, 2023
Sep 21, 2023
6 min
Wash away stress and refresh your thoughts as Susan Mair gently leads you through the three-step mindful pause.
Access the a written transcript of this 3 Step breathing space episode on a Sway document.
The information contained in this podcast is current at the point of publication, with no guarantee of future relevance.
Sep 21, 2023
Sep 21, 2023
24 min
Join an exploration of self-awareness and inner balance as Susan Mair guides you through a mindful body scan practise. Immerse yourself in the deep connection between your breath, mind and body.
Access a written transcript of the Body scan episode in a Sway document.
The information contained in this podcast is current at the point of publication, with no guarantee of future relevance.
Sep 21, 2023
Sep 21, 2023
11 min
Enjoy 10 tranquil minutes as Susan Mair accompanies and leads you through a mindfulness practise, connecting the mind, breath, and body.
Access the written transcript for the 10 minute practise episode on a Sway document.
The information contained in this podcast is current at the point of publication, with no guarantee of future relevance.
Sep 21, 2023
Sep 21, 2023
21 min
Connect your posture with the breath, in this enriching guided mindfulness session with Susan Mair.
Access a written transcript of the sitting practise episode in a Sway document.
The information contained in this podcast is current at the point of publication, with no guarantee of future relevance.
My Mindfulness Journey
Susan Mair
I have spent most of my adult life in a state of doing rather than being. I was worried about the “what ifs” of the future and dwelling on events of the past and wishing I had done things differently. I was constantly on high alert, working on to-do lists, never getting to the end, not sleeping well, feeling exhausted.
I first became interested in mindfulness when I started doing yoga many years ago. At first the meditative elements of Yoga were challenging. I could not stay still. I wanted to get up and on with doing. I just didn’t get it at all. I would get to the relaxation (meditation) part of the class and want to leave (many others actually did leave). However I stayed, and would promptly fall asleep because I was so tired and sleep deprived. I then came to value stillness. Gradually the meditation became a chance to stop and just be. This took years!
Through my work in organisational development leadership and learning, I came across mindfulness practices in a development and staff wellbeing context. I wanted to understand more and to develop my own practice which led me to complete the eight-week Mindfulness Based Stress Reduction programme. This gave me a deeper understanding of mindfulness and helped me develop my own practice. Through my connection with Healthy Working Lives, I was asked to deliver mindfulness practices in NES (now known as Public Services Delivery Scotland), however it wasn’t until lockdown that I actually started to do this.
Having delivered these practices, I became aware that I needed to know more, particularly from the point of view of keeping people safe and not triggering past trauma. The only way I could ensure this and increase my knowledge and skills was by becoming a certified mindfulness teacher. I completed the teaching programme in August 2023.
I am now able to recognise the need to “be” to bring myself to the present moment and literally stop and smell the roses. I understand I can’t change the past or control the future so I might as well not waste my valuable energy on trying to, although I still do sometimes. It’s a constant journey. My sleep has improved and I am much less anxious. I enjoy life so much more, and no longer strive to change things. I find they unfold on their own if I don’t push or force.
Mindfulness is not easy and there is no such thing as being “good” at it. Find what works for you, notice the world, use your senses and your breath. Be in the here and now as much as you can – its where life happens and we often miss it. If I can bring this message to one other person then I will be more than happy.
“Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life.”