MindfulOpus

S3 Ep.3: Violinists Elena Urioste and Melissa White of Intermission join me for a conversation about yoga, performance nerves, ditching perfection, healthier practice, artistic agency, and allowing a musical career to become bigger than one prescribed path. This episode feels a little full-circle for me… I first crossed paths with Elena and Melissa more than 20 years ago, back in our Encore School for Strings days in Ohio. Years later, watching them bring music and yoga together through Intermission helped me imagine something I hadn't fully seen for myself yet: that being an artist didn't have to mean following one single, narrow path. Their work was part of what inspired me to pursue my own yoga teacher training in 2019, so getting to sit down with them all these years later felt particularly special. In this conversation, we talk about how yoga entered each of their lives and how it ultimately changed the way they play, practice, perform, teach, and relate to themselves as artists. We get into performance nerves, body awareness, perfectionism, healthier self-talk, and the idea that "you are your best and forever teacher." We also talk about agency: learning to trust your own body, your own artistic instincts, and your own sense of what works for you. And then we get into the Artist + of it all. Elena and Melissa share how Intermission began with two roommates, a Moleskine notebook, and an idea that other people didn't always understand. We talk about entrepreneurship, following an idea before you know exactly where it's going, and letting your career path curve rather than assuming you have to leave one identity behind to explore another. For any musician who has ever wondered, "Is this all I'm allowed to be?" I hope this conversation gives you a little more room to imagine. Maybe the path doesn't have to completely change. Maybe it can just curve. KEY TOPICS Yoga and classical music Performance nerves and breathing Body awareness and violin technique Perfectionism and healthier self-talk Compassion in the practice room The "three victories" practice Agency and artistic self-trust Teaching musicians to trust themselves Building an "artist +" identity Entrepreneurship for classical musicians Creating Intermission Letting your career path curve Intermission retreats and restorative practice TIMESTAMPS 00:00 - Welcoming Elena Urioste and Melissa White 01:21 - Remembering Curtis, Encore, and our shared history 03:01 - What our younger selves would think today 08:11 - How Intermission inspired my own yoga journey 09:07 - Melissa's yoga origin story 13:54 - Elena finds hot yoga after heartbreak 18:01 - Yoga, violin technique, and performance nerves 22:28 - Compassion, discipline, and healthier self-talk 28:14 - Three victories and a new way of evaluating ourselves 34:42 - Yoga blocks, mirrors, and recording as practice tools 40:10 - Agency, ownership, and trusting yourself as an artist 48:07 - From violinists to entrepreneurs: creating Intermission 51:13 - How Intermission got its name 56:54 - The artist + life and letting a career path curve 67:22 - Inside the Intermission retreats 72:00 - Rapid fires + guest info MY FAVORITE QUOTES "You are your best and forever teacher." "This is your today." "What's the one thing only I can do?" "Why do you have to switch direction? Why can't the path just curve a little bit?" ABOUT ELENA + MELISSA Elena Urioste is an internationally acclaimed violinist, yogi, educator, and entrepreneur. A former BBC New Generation Artist and first-prize laureate of the Sphinx Competition, she has performed with major orchestras throughout the U.S. and abroad. She is also co-director of the Kaleidoscope Chamber Collective, Artistic Director of Chamber Music by the Sea, Professor of Violin at the Royal Academy of Music, and a Kripalu-trained RYT-200 yoga teacher. Melissa White is an acclaimed violinist, educator, and founding member of the Grammy Award-winning Harlem Quartet. A first-prize laureate of the Sphinx Competition, she has appeared as soloist with major orchestras across the U.S. and internationally. She teaches at NYU Steinhardt and the University at Buffalo and completed yoga training in Vinyasa and Ashtanga in Goa, India. Together, Elena and Melissa co-founded Intermission in 2017, bringing music, movement, mindfulness, breath, and self-compassion together through student sessions, professional retreats, and online resources for musicians. FIND ELENA, MELISSA + INTERMISSION Intermission www.intermissionsessions.com YouTube www.youtube.com/@intermission1777 Instagram @intermissionsessions Melissa White @afroviolinist Elena Urioste @elenaurioste www.elenaurioste.com MORE INFO ON MINDFULOPUS: Curious about working together? Book a 30 minute consult: https://calendly.com/mindfulopus/30min?month=2026-09 Find out more about my work: mindfulopus.com Follow me on instagram: @mindfulopus

S3 Ep. 2: What if confidence isn't what you actively need to cultivate to show up boldly on stage? In this solo episode, I'm breaking down confidence by working backward from the outcome most of us want. We often tell ourselves that we need to feel confident before an audition or big performance, but confidence isn't an emotion we can summon on command. And "fake it till you make it" only takes us so far. Instead, I share a practical framework for building confidence that I use with my clients. It's a ground-up approach that starts with Curiosity, Experimentation, Problem Solving, Competence, and how all of those are what lead to TRUE Confidence. For musicians, this can completely change the experience of practicing and performing. When something doesn't work, curiosity allows us to see mistakes as data, not judgement. The work stops being personal, and becomes information rather than evidence that something is wrong with us. From there, we can experiment, solve the problem in front of us, and develop genuine competence. I also explore the big differences between curiosity and shame when it comes to getting the results you want, why perfectionism breeds fake confidence, and how becoming your own inner coach can help you pursue excellence without making every result a referendum on your worth. Real confidence doesn't mean believing that everything will go perfectly - It means trusting that you can listen, adjust, problem-solve, and that you'll be ok regardless of what happens. Key points: Why I don't believe confidence is something we should chase The difference between genuine confidence and fake confidence How I reverse-engineer confidence through the lens of curiosity Why mistakes are more useful as data than as personal judgments The difference between the voices of curiosity and shame How experimentation supports excellence without demanding perfection What it means to build confidence that isn't dependent on your result Timestamps 00:00 Welcome and episode setup 00:30 Why "feeling confident" isn't where we begin 01:28 Confidence as an action, not a feeling 02:56 Working backward: confidence begins with competence 04:22 Curiosity as the foundation of the process 06:19 How curiosity protects our identity and confidence 08:07 Moving from curiosity to excellence—and eventually, confidence Also - Come say hi! @mindfulopus on Instagram, or mindfulopus.com

S3 E1: A conversation about outgrowing old structures, choosing curiosity over control, and creating frameworks that support who you are today. Season 3 is here, and in a fitting way, I'm kicking it off by changing the structure of the podcast itself. After two seasons with clear timelines, missions, and end dates, I'm opening things up: continuing every other Tuesday, bringing in a wider range of guests and conversations, and letting this season evolve without a predetermined finish line. That shift became the starting point for a much bigger conversation: what happens when a framework that once served you simply… doesn't anymore? Whether it's the fingering your teacher gave you, the audition process you've relied on for years, the way you care for your body, or even the way you think you're "supposed" to work, it can be surprisingly difficult to give yourself permission to try something new. I share some of my own experience with this too, including a recent playing injury that brought up frustration, shame, and the realization that what my body needed years ago may not be what it needs today. Instead of grasping for control, I'm practicing what I ask of my clients: letting curiosity lead, looking at the data without judgment, and staying open to the possibility that the answer may require a new approach. Because changing a framework doesn't mean the old one was wrong. Sometimes it served you beautifully for a particular season of your life. The question becomes: what do you want to keep, what needs to go or be upgraded, and what are you willing to play around with? Whether you're rethinking the way you practice, navigating an injury, preparing for an audition, questioning an old belief, or simply realizing that something in your life no longer fits who you're becoming, this episode is an invitation to get curious about what might support you now. You'll Discover: How to recognize when a structure has stopped serving you Why changing your approach doesn't mean the old one was wrong The difference between seeking control and leaning into curiosity How inherited practice and audition habits can limit self-trust Why mistakes can become data instead of opportunities for judgment What a well-being-centered performance process can look like How I'm navigating frustration and shame around a recent playing injury Three questions to help you keep, upgrade, or rethink an existing framework Timestamps: (00:00) Welcome and Season 3 intro (01:58) Why the show structure is changing (04:54) When old frameworks stop serving you (06:50) Personal injury and learning to adapt (08:15) Curiosity, self-trust, and audition prep (11:09) Finding a healthier performance process (12:07) The well-being wheel framework (13:35) Letting go of what no longer fits (14:35) How to evaluate your current structure (16:32) Closing thoughts and send-off Also - Come say hi! @mindfulopus on Instagram, or mindfulopus.com

Bonus Ep 2: A conversation about career transitions, perfectionism, identity, and creating your life one mindful opus at a time. In this special episode, the microphone is turned on me as I sit down with my coach, Lindsay Dotzlaf, who interviews me! We unpack the journey that brought me from a 20-year career with The Cleveland Orchestra into this new chapter of building MindfulOpus full-time. We go back to my musical upbringing in Monte-Carlo, beginning auditions at six years old, and winning my orchestra position at 21 while experiencing double tendonitis in both arms. I share how those early experiences shaped my relationship with achievement, perfectionism, and self-worth—and ultimately inspired my work supporting the whole human behind the art. At the heart of this conversation is what it actually takes to make a major life change. We talk about following my "clear yeses and polite no's," learning to distinguish intuition from fear, preparing financially, and allowing a possibility to exist on paper before expecting it to become real. I also share what it has felt like to return to the viola outside the structure of the orchestra, how podcasting helped me rediscover my voice, and why stepping into a new identity doesn't require abandoning the artist or person you've always been. Whether you're considering a career change, questioning the path you're on, or wondering who you might become beyond the roles you've always held, this conversation is an invitation to explore with curiosity and create your life - one opus at a time… You'll Discover: How perfectionism and achievement can become tied to self-worth Why the right decision can still feel terrifying How to recognize your "clear yeses and polite no's" The difference between intuition, fear, and an old belief Why daydreaming can be an important part of creating change How thoughtful financial preparation can support a career transition What it means to redefine success through joy, freedom, service, and community The meaning behind MindfulOpus TIMESTAMPS: (00: 00) Welcome to the bonus episode and what this interview is about (01:43) Intro to the Mindful Opus Podcast (02:14) How Jo got into coaching (03:40) Discovering coaching as a profession (05:33) 20 years in the Cleveland Orchestra (10:47) Growing up in a musical family (11:14) Childhood in Monte Carlo and early music training (18:18) What orchestra culture is really like (23:37) Top coaching themes: excellence vs. perfection (26:33) Detaching self-worth from performance (28:28) Deciding to go full-time in coaching (31:45) The emotional reality of making the leap (40:32) Advice for others thinking about a similar transition (44:24) The money conversation and planning for the move (51:06) Why taking time off after leaving mattered (54:29) Starting the Mindful Opus podcast (56:56) Favorite part of podcasting (58:25) The hardest part of podcasting (62:09) What success looks like in two years (64:07) Where the name "Mindful Opus" came from (65:35) Where to find Jo online (67:01) Outro and closing thoughts Resources: Interested in coaching? Sign up for a free consult at mindfulopus.com Follow Jo on Instagram: mindfulopus.com Interested in how to find some work/life balance? Grab the free well-being resource at mindfulopus.com About Lindsay: Podcast: Mastering Coaching Skills Instagram: @lindsaydotzlaf Website: https://lindsaydotzlafcoaching.com/

In this reflective bonus episode of the MindfulOpus Podcast, I share the surprisingly powerful lessons I learned by watching two blue jays, Harry and Sally, build a nest, incubate their babies, and eventually leave the nest. What unfolds in my backyard becomes a meaningful metaphor for the classical music life: how we practice, how we wait, how we grow, and how we navigate change. For classical musicians, this episode offers a fresh perspective on the realities of artistic development. I muse on how determination does not have to look frantic, how patience is essential in the incubation stage of learning a phrase or preparing a performance, how consistency is really about returning to the work one moment at a time, and how transitions deserve space before we rush to the next thing. If you've ever felt impatient in the practice room, pressured to see results too quickly, or unsure how to move through a major career or identity shift, this episode offers a grounded reminder: growth takes time, repetition, and trust. Key takeaways for musicians: Determination is not the same as forcing progress. Practice often looks like repeated small efforts before improvement appears. Incubation is a vital part of artistic growth. Consistency is built one rep, one phrase, one day at a time. Transitions deserve a pause before the next leap. These lessons feel very timely and personal, with my recent transition out of The Cleveland Orchestra. I hope this episode resonates with musicians navigating change, burnout, auditions, or the space between growth or new identities. About the host: Jo Zakany is a coach for classical musicians, yoga teacher, and former violist with The Cleveland Orchestra. Through MindfulOpus, she helps artists move from grind to kind so they can avoid burnout, reduce performance anxiety, and create a thriving life on and off stage. Listen if you're: Preparing for an audition. Working with performance nerves. In a season of career transition. Feeling impatient with your artistic progress. Looking for a healthier mindset around the classical music path. Resources: Interested in coaching? Sign up for a free consult at mindfulopus.com Follow Jo on Instagram: @mindfulopus Interested in how to find some work/life balance? Grab the free well-being resource at mindfulopus.com —---- TIMESTAMPS: (00:00) Welcome to Mindful Opus (01:03) Life in the trees and observing wildlife (01:29) Harry and Sally begin building a nest (01:57) Determination in the nest-building process (04:25) Patience, incubation, and letting growth happen (06:23) Consistency as one moment at a time (08:42) Leaving the nest and the decision to move on (10:09) The importance of the in-between before flying (11:38) Jo's own transition out of the Cleveland Orchestra (12:38) Honoring pause during life and career shifts (13:07) Recap: four lessons for artists and musicians (14:02) Closing thoughts (14:28) Outro and listener resources

S2 Ep #10: This is one of those episodes I've been sitting with for a while. I have some big news to share, and honestly, even typing that feels surreal. After more than 20 years as a violist with the Cleveland Orchestra, I have officially stepped away from my position and am now full-time in MindfulOpus!! It's the kind of decision that took years to arrive at, and yet the moment it became real, my nervous system had plenty to say about it. In this episode, I'm sitting down to unpack the journey that led me here: from winning my job at 21 with double tendonitis in both arms, through burnout, yoga teacher training, a health coaching certification, and ultimately building MindfulOpus into the community it is today. I walk you through what I call my "clear yeses and polite no's," the universe moments that kept showing up along the way, and what it actually felt like to send that email. This has very much felt like a "life imitates art" moment, because so much of what we've explored together in these two seasons has led right here. If you've ever stood at a crossroads between who you've been and who you're becoming, this one's for you. You'll Discover: Why making the right decision doesn't mean it will feel good, and what to do with the harder emotions that come up anyway How Jo used "clear yeses and polite no's" to navigate a major life and career pivot What "universe moments" are and how to recognize confirmation and challenge when they show up Why following your curiosity doesn't have to mean a dramatic career change, and what it can look like instead How the nervous system responds to even positive change, and why that's not a sign something has gone wrong What my next chapter looks like, including whether I'll keep playing or not... Timestamps: (00:00) welcome and season two finale announcement (00:32) the big news: stepping away from the Cleveland Orchestra (02:50) the overarching why: tracing the journey from injury to burnout to curiosity (05:16) yoga certification, coaching, and building an artist-plus identity (07:35) when thriving started to feel heavy: honest self-reflection (09:59) the universe moment that confirmed the decision (12:21) why the right decision still came with a body terror wave, nervous system and change (14:42) following curiosity doesn't have to mean a career pivot, examples from the show (17:06) two ways universe moments show up: confirmation and challenge (19:30) what's next: viola, coaching spots, bonus episodes, and season three Interested in diving deeper into this work with me? Visit mindfulopus.com to learn how we can work together. MindfulOpus has a video podcast! Visit our YouTube channel to watch: youtube.com/@mindfulopus Come say hi over on Instagram @mindfulopus

S2 Ep #9: Self-trust might be one of the most quietly radical acts we can practice as artists — and honestly, as humans. It sounds simple, but for so many of us in this field, it's anything but. This episode is a reflection on something I've been circling all season long, and something I've wrestled with deeply in my own life: what it means to actually trust yourself, follow your gut, and stop outsourcing your own authority. This is a solo episode, and I'm sharing what I've learned — often the hard way — about how musicians and performers can lose that inner thread of self-trust, sometimes so gradually we don't even notice it happening. From the early days of handing our gifts over to teachers and institutions, to the slow replacement of curiosity with the pursuit of approval, I walk through what that drift looks like and why it runs so deep in our world. What I've come to believe is this: rebuilding self-trust isn't about making perfect decisions. It's about becoming someone who trusts themselves to handle whatever comes next — the wins, the losses, the uncertainty, and the in-between. The more I've practiced that in my own life, the more freedom I've found in my artistry. And I think that's available to you too. You'll Discover: Why musicians often lose self-trust early, and how the pursuit of praise can quietly replace the pursuit of curiosity The difference between seeking guidance and outsourcing your autonomy How perfectionism and the need for external approval are deeply linked for performers What self-abandonment can look like in your life and career, and why it tends to build slowly over time Why self-trust cannot be contingent on things going well, and what it actually means to trust yourself through failure How experiences outside of music helped Jo reconnect with her own instincts and strengthen her artistry A guided exercise from coach Martha Beck to help you distinguish between fear of the jump and your gut's true answer Timestamps: (00:00) welcome and podcast intro (00:32) introducing self-trust as this season's through line (02:54) when music stops being playful, how approval replaces curiosity (05:19) perfectionism, external focus, and losing your own voice slowly (07:42) Jo's personal experience outsourcing decisions, and what she learned (10:07) how going against your inner knowing erodes self-trust over time (12:33) fear, FOMO, and why failure gets pathologized in our industry (14:55) reframing self-trust: it's not about getting it right (17:24) people pleasing vs. being anchored in your own truth (19:51) Martha Beck's diving board exercise for navigating decisions (22:17) season two reflection and preview of the finale Resources Mentioned: The Gifts of Imperfection by Brené Brown Untamed by Glennon Doyle Carol Dweck's fixed mindset concept Martha Beck's diving board decision-making exercise MindfulOpus Season 1 Ron Patterson finale episode MindfulOpus S2 Ep #2 with Jonathan Biss MindfulOpus S2 Ep #8 with Kayleigh Miller Interested in diving deeper into this work with me? Visit mindfulopus.com to learn how we can work together. MindfulOpus has a video podcast! Visit our YouTube channel to watch: youtube.com/@mindfulopus Come say hi over on Instagram @mindfulopus

S2 Ep #8: Kayleigh Miller is someone I've wanted to have on the podcast since the beginning. And our conversation today doesn't disappoint: we talk about musicians' body health, injury prevention, and what it means to use your voice to advocate for a healthier, more honest industry. I first discovered her on Instagram — not through her movement work, but through her voice. She writes openly about the things most people in our industry rarely say out loud. Sitting down with her felt like a conversation I've been wanting to have for a long time, and I think you're going to feel the same way. Kayleigh is a freelance violist and movement educator based in Seattle, and former member of the San Antonio Symphony and Chautauqua Symphony. She holds certifications in yoga, Pilates, body mapping, and personal training, and works with musicians and non-musicians alike. Her blog, The Musicians Collective, has sparked some of the most honest conversations happening in our field right now. We cover a lot of ground in this one, starting with the body: how to understand pain, what different sensations are actually telling you, and why developing body awareness is one of the most important things a musician can do at any stage of their career. Then we move into the harder conversations: what's really going on behind the scenes in professional orchestras, the injuries that don't get talked about, the teaching dynamics that have shaped so many of us in ways we're still unpacking, and what it would actually look like to change the culture from the inside out. Kayleigh is warm, direct, and deeply knowledgeable, and I think her perspective will stay with you long after this episode ends. You'll Discover: - Why musicians are small muscle athletes and what that means for how we care for our bodies - The difference between productive discomfort, fatigue, and pain that needs real attention - How the brain's threat response shapes the experience of pain, and why it's not always proportionate to the actual injury - Why spine mobility is the often-skipped foundation for shoulder, neck, and arm health in musicians - What teachers can do to better support student body awareness without needing to become movement specialists - The culture of silence around professional musician injuries, why it exists, and what it costs us - How abusive or controlling teaching dynamics show up in music education, and how to recognize them - Why strength training supports rather than hinders playing, and how to approach it without ego - What it looks like to advocate for yourself and your students in a culture that hasn't always made that easy Timestamps: (00:02) welcome and the heart of this show (00:32) introducing Kayleigh Miller, violist, movement educator, and honest voice in classical music (02:53) starting on violin, falling for viola, and picking it up at seventeen (05:07) landing in Seattle, building a movement practice, and the winding road of an artist plus (07:12) following curiosity from yoga teacher training to body nerd for musicians (09:30) we are small muscle athletes, what that means for injury awareness and prevention (13:56) why teachers matter and where to start without becoming a certified body expert (18:38) mapping the pain buckets: fatigue, discomfort, sharp pain, numbness, and the threat bucket concept (23:16) pain science, the brain, and why signals aren't always proportionate to tissue damage (28:00) the spine as your root system, why most musicians skip it and go straight to the hands (30:18) the culture of silence around orchestral injuries, programming decisions, and the biological tax of performing (34:57) treating musicians like athletes, shame, and what real institutional support could look like (43:30) recognizing harmful teaching dynamics, what they look like, and why they're still happening (49:10) moving from perfectionism to excellence, growth mindset, and changing the culture for the next generation (52:44) the case for strength training and why the narrative that it hurts your playing needs to go Resources Mentioned: Jennifer Johnson, What Every Violinist Needs to Know About the Body — https://giamusic.com/resource/what-every-violinist-needs-to-know-about-the-body-book-g7409 Lea Pearson, What Every Flutist Needs to Know About the Body — https://www.fluteworld.com/product/what-every-musician-needs-to-know-about-the-body/ Janet Horvath, Playing Less Hurt — https://www.amazon.com/Playing-Less-Hurt-Prevention-Musicians/dp/1423488466 Lorimer Moseley, Tame the Beast pain resources and Graded Motor Imagery workbook — https://www.tamethebeast.org/ TEDxAdelaide: Lorimer Moseley, Why Things Hurt — search on YouTube Carol Dweck, Mindset Janice Ying, PT, Opus Physical Therapy, Los Angeles — https://www.opuspt.com More info on Kayleigh Miller: www.kayleigh-miller.com , www.musicianshealthcollective.com Interested in diving deeper into this work with me? Visit mindfulopus.com to learn how we can work together. MindfulOpus has a video podcast! Visit our YouTube channel to watch: youtube.com/@mindfulopus Come say hi over on Instagram @mindfulopus

S2 Ep #7: There are moments in life when the map disappears. You thought you knew where you were headed, and then something shifts — a loss, a disappointment, an unexpected turn — and suddenly you're navigating without a clear north star. I've been there, and so have many of the clients I work with. This episode is my honest attempt to share what has actually helped me and them find some steadiness in those moments, not a perfect formula, but a set of concepts that can quietly build something I think of as an inner compass. In this solo episode, I'm drawing from Buddhist and yogic philosophy, mindfulness, self-compassion work, psychology, and years of being a deeply curious person trying to understand my own pain a little better. This isn't about bypassing the hard stuff or pushing through it with grit. It's about learning to be with it while staying connected to yourself, which I believe is where real healing begins. What I'm exploring today touches on some of the most profound shifts I've witnessed — both in myself and in the musicians and artists I coach. From the way we relate to pain, to the stories we layer on top of it, to the quiet steadiness we can cultivate even in the middle of a storm, these are concepts that don't just help you survive hard times. Over time, they can genuinely change how you relate to yourself. You'll Discover: - Why remembering impermanence can create unexpected relief when you're inside something really painful - The difference between the original pain and the extra suffering we create around it through storytelling - How letting go of control can feel scary at first but ultimately gives you more agency, not less - What equanimity actually means and why it matters especially for deeply feeling artists - How a loving-kindness practice can act as an accelerator for wellbeing, even when it feels uncomfortably sappy at first - Why remembering our shared common humanity softens the loneliness and shame that often come with hardship - What healthy resilience actually looks like, and why it's not the same as powering through Timestamps: (00:00) welcome and podcast intro (00:32) season two theme: the human behind the art, inner compass (01:20) what this episode is and isn't, no perfect formula for hard times (02:10) the strange gap between the life you planned and the one unfolding (02:58) impermanence: nothing lasts forever, and why that's comforting (04:15) you are not the moment: creating space around the pain (04:50) mindfulness and the difference between pain and the story we add to it (05:25) the second arrow: how we amplify suffering through judgment (06:30) letting go of control and finding freedom in what you can influence (07:52) acceptance as empowerment, redirecting energy toward how you respond (08:45) equanimity: two definitions and the imagery of roots and mountains (10:17) equanimity for artists and emotional regulation (11:10) loving kindness meditation: the 30-second version and the science behind it (12:42) common humanity and softening the loneliness of hard times (14:20) resilience: what it is and what it isn't (15:02) why armor gets heavy, and what healthy resilience actually looks like (16:20) spirituality as a way to widen the frame when life feels very small (17:29) closing summary of all seven concepts (19:00) be your own north star: final reflection and invitation (19:39) closing thoughts, Sharon Salzberg recommendation, and outro Interested in diving deeper into this work with me? Visit mindfulopus.com to learn how we can work together. MindfulOpus has a video podcast! Visit our YouTube channel to watch: youtube.com/@mindfulopus Come say hi over on Instagram @mindfulopus

S2 Ep #6: This episode felt like a conversation I'd been wanting to have for a long time — one that goes beyond the highlight reel and into the real, sometimes messy, always human experience of building a sustainable life as a professional musician. Theresa and I talk about injuries, burnout, rejection, perfectionism, and the surprisingly beautiful things that can grow out of our hardest professional moments. Theresa Rudolph is in her 15th season as Assistant Principal Viola of the Toronto Symphony Orchestra, and she's also on faculty at the University of Toronto and the Taylor Academy at the Royal Conservatory of Music — the gifted high school program at the RCM. She's a chamber musician, a mother of three, and someone whose depth of self-knowledge and body awareness genuinely stopped me in my tracks more than once during this conversation. What Theresa shares here is hard-earned. From recovering from a fractured bow arm early in her career, to navigating the emotional complexity of taking auditions while already holding a wonderful job, to learning what it actually means to practice smarter instead of harder — she brings honesty and warmth to all of it. And her perspective on professional disappointment and rejection as a pathway to self-trust? I wasn't expecting to get a little emotional, but here we are. You'll Discover: -Why breaking her bow arm became a turning point in how Theresa listens to and cares for her body -How stress and emotional strain can show up as physical pain in the same spot as a past injury — and what to do about it -What it really means to give your all when you're a working orchestral musician, teacher, and parent -The role that professional disappointment and rejection played in building Theresa's sense of self-trust -Why excellence over perfection isn't just a nice idea — it's a practice that changes how you play and how you feel -How strategic scheduling protects your body and your playing — and why rest days deserve to be treated as sacred -What the inner critic sounds like for both of us, and how to stop fighting it and start hosting it instead Timestamps: (00:00) welcome and introducing theresa rudolph, violist and educator (02:00) musician parents, growing up in vancouver, and how theresa found the viola (05:30) studying with gerald stanek, being pushed with kindness, and falling in love with the inner voice (08:30) winning detroit symphony at 21, the freedom of not knowing how hard it was (11:00) the fractured bow arm in 2007, ignoring the signals for 18 hours, and what she had to learn (16:00) finding a smaller instrument, having babies, and eight years of zero injury (19:30) the push push push culture, people pleasing on the front stand, and redefining giving it your all (23:00) playing schubert 9 in cleveland, less is more, and learning not to muscle your sound (27:00) body care mid rehearsal, athletic taping, bouncy balls backstage, and normalizing the small things (31:30) when stress shows up as physical pain, breathwork and alexander technique as tools (36:00) professional disappointment and rejection as the unexpected path to self trust (40:30) excellence over perfection, working with the same coach as her dad, and why perfect auditions don't exist (44:00) the inner critic, who do you think you are, and giving anxiety an armchair and a blanket (47:30) scheduling as a body care tool, keeping days off sacred, and listening before you practice (50:00) rapid fire, favorite moments on and off stage, spaghetti bolognese, and the gift of sunshine Learrn more about Therersa: https://www.tso.ca/about/orchestra/members-of-the-orchestra/theresa-rudolph Interested in diving deeper into this work with me? Visit mindfulopus.com to learn how we can work together. MindfulOpus has a video podcast! Visit our YouTube channel to watch: youtube.com/@mindfulopus Come say hi over on Instagram @mindfulopus

S2 Ep #5: The Four Pillars of Well-Being for Performers Most of us who pursue music or are seeking excellence in any endeavour have been told at some point that it has to be everything. That if you're not living, eating, and breathing the work, you're not serious enough. But I've found the opposite to be true, and this episode offers concrete ways of implementing lasting change in support of your life and well-being. In this solo episode, I'm sharing the four pillars that sit at the core of my coaching philosophy and at the heart of this season's inner compass work. These are the practices I return to in my own life and the framework I use with every client I work with. Together, they offer a way of supporting your inner work, so your outer work is rooted in sustainable well-being. The four pillars are mindfulness, somatic work, mindset, and self-compassion. I break each one down in depth, share a prompt you can use right away, and at the end I tie them all together into a simple tool called the STAR method that you can carry with you into your everyday life. Whether you're heading into a high-pressure audition, just trying to get through a hard practice session, or looking for equanimity in your life, this episode is for you. You'll Discover - Why tending to your well-being off stage support you on stage - How a simple daily mindfulness practice builds the muscle of intentional focus over time - What polyvagal theory reveals about your nervous system and how to work with it rather than against it - How breathwork can help you calm down or energize depending on what the moment calls for - Why your thoughts are creating your feelings, and how one small shift can change everything - How to relate to your inner critic with curiosity instead of resistance - How the STAR method brings all four pillars into one on-the-go practice Timestamps: (00:00) Season two theme: the human behind the art (02:47) Defining well-being and why it matters for performers (04:45) Why zooming out actually enhances your work on stage (06:20) Pillar one: mindfulness and living in the present moment (07:30) Using your instrument as a daily mindfulness practice (08:27) Pillar two: somatic work and the mind-body connection (09:35) Polyvagal theory: the three nervous system states explained (13:14) Breathwork for calming down and for activation (16:26) Pillar three: mindset and the CBT thought model (18:30) Perfectionism vs. excellence and shifting the inner narrative (22:35) Pillar four: self-compassion as the lens for everything else (24:00) What to ask your harshest inner critic (26:14) The STAR method: a simple tool that ties all four pillars together (28:00) Closing thoughts and an invitation to share this work Interested in diving deeper into this work with me? Visit mindfulopus.com to learn how we can work together. MindfulOpus has a video podcast! Visit our YouTube channel to watch: youtube.com/@mindfulopus Come say hi over on Instagram @mindfulopus

S2 Ep #4: There comes a point in any creative life where pushing harder stops working. Where the effort that once felt necessary begins to feel depleting, and the question starts to shift from "How do I make this work?" to "Is this actually aligned with who I am?" This conversation explores that turning point—what it means to return to yourself, and the courage it takes to choose that path even when it comes with uncertainty. Host Jo Zakany is joined by cellist Saeunn Thorsteinsdottir, whose career has spanned some of the world's most renowned stages, including Carnegie Hall, Suntory Hall, and the Barbican Centre. After years within the traditional classical music path, she began to listen more deeply to her own inner compass—ultimately stepping away from misaligned structures to build a more meaningful, self-directed creative life. Together, they explore the difference between grind and alignment, the body's role in recognizing what isn't working, and how small moments of authenticity can begin to reshape everything. From improvisation and deep listening to creating music as a form of connection and reflection, this conversation offers a grounded and honest look at what it means to trust yourself—and create from that place. YOU'LL DISCOVER • Why authenticity can feel risky, even when it's true • How the body signals misalignment before the mind understands it • The difference between pushing through and actually being aligned • How small moments of truth can shift your entire creative path • Why improvisation can reconnect you to your voice and intuition • How deep listening transforms both creativity and connection • The role alignment plays in attracting the right people and opportunities Timestamps: (02:10) authenticity, fear, and showing up as yourself (06:35) early career pressure, fitting expectations in music (11:20) fear of losing opportunities, choosing yourself anyway (16:45) academia path, stability versus alignment (22:10) burnout, resistance, and the body saying no (27:55) leaving academia, uncertainty and trust (33:40) why you cannot find the new while in the old (39:15) starting small, finding moments of meaning (44:05) improvisation as a turning point (49:30) rediscovering creativity through play and sound (55:10) three levels of listening, self, others, and environment (01:01:25) creating from truth instead of judgment (01:07:40) soul resonance sessions and meaningful music (01:14:10) alignment versus grind, expectation versus fulfillment ABOUT THE GUEST Saeunn Thorsteinsdottir is a cellist, improviser, and curator who has performed as a soloist with orchestras including the Los Angeles Philharmonic, the Toronto Symphony Orchestra, and the BBC Symphony Orchestra. She has appeared on stages such as Carnegie Hall, Suntory Hall, and the Barbican Centre, and has been praised for her "riveting" performances by The New York Times. Today, she creates deeply meaningful music through her online offerings, The Music Portal and Soul Resonance sessions, and serves as the Artistic Director of Tertulia in New York City—a series that brings world-class chamber music into intimate drinking, dining, and art spaces. CONNECT WITH SAEUNN Website: www.saeunn.com Instagram: @saeunncello Music Portal: www.saeunn.com/music Soul Resonance: www.saeunn.com/soul Interested in diving deeper into this work with me? Visit mindfulopus.com to learn how we can work together. MindfulOpus has a video podcast! Visit our YouTube channel to watch: youtube.com/@mindfulopus Come say hi over on Instagram @mindfulopus

S2 Ep #3: How To Work Hard Without Beating Yourself Up Hard work is something most artists know intimately. But the way we relate to that hard work can make the difference between sustainable growth and eventual burnout. In this solo episode, I take a deeper look at a concept that sits at the heart of MindfulOpus: shifting from grind to kind. For many of us, the word grind has become synonymous with ambition and dedication. But over time I began to realize that the internal energy behind that effort matters just as much as the work itself. I share a personal story from an audition preparation moment that helped me recognize the difference between pressure-driven grind and purpose-driven grit. That shift led me to explore research from Carol Dweck, Angela Duckworth, Edward Deci and Richard Ryan, and Kristin Neff, whose work on mindset, motivation, grit, and self-compassion helped me better understand what healthy perseverance actually looks like. This episode explores how we can pursue excellence while also supporting the human behind the art. Because the goal is not to avoid hard work, but to approach it from a place of curiosity, purpose, and self-support rather than fear and pressure. You'll discover: • Why grind and grit can look similar from the outside but feel very different internally • How shifting from a fixed mindset to a growth mindset can change the way we experience mistakes • What Angela Duckworth's research reveals about grit and long-term commitment • The difference between controlled motivation and autonomous motivation • How burnout can develop when pressure becomes the primary driver • Why self-compassion is essential for sustainable excellence • How fierce self-compassion can become the inner coach that helps you keep going Timestamps: (00:00) season theme: the human behind the art (01:45) what I mean by shifting from grind to kind (04:30) audition preparation and recording anxiety (07:10) hearing mistakes in real time and the fear response (09:35) shifting from fixed mindset to growth mindset (12:00) experimenting with uncomfortable practice strategies (15:25) the moment grind started to become grit (18:00) letting go of outcome and focusing on the work (21:10) Angela Duckworth's research on grit (24:30) self determination theory and healthy motivation (28:00) burnout and stepping away to rest (31:20) discovering self-compassion during recovery (34:40) fierce self-compassion and the inner coach (38:30) a simple exercise to shift from grind to grit Interested in diving deeper into this work with me? Visit mindfulopus.com to learn how we can work together. MindfulOpus has a video podcast! Visit our YouTube channel to watch: youtube.com/@mindfulopus Come say hi over on Instagram @mindfulopus !

S2 Ep #2: On Perfectionism, Performance Anxiety, and the Purpose of Music Perfectionism and performance anxiety are two forces that so many artists struggle with, often quietly and alone. In this conversation, I sit down with concert pianist, author, and New York Times contributor Jonathan Biss to explore the powerful connection between perfectionism, control, and anxiety in the lives of performers. Jonathan shares openly about his own experiences with perfectionism and how the pressure to never show weakness shaped his life both on and off stage. In our conversation, we talk about why vulnerability is essential to meaningful performance, why perfectionism can lead to stagnation, and how learning to accept what we feel can create a profound sense of freedom as artists and as human beings. This conversation is honest, reflective, and deeply human. We explore what it means to pursue excellence without falling into the trap of perfectionism and how letting go of control can actually expand our artistry rather than limit it. I took so much away from this discussion and I hope you will too. You'll discover: Why perfectionism and anxiety are deeply connected for many musicians and performers. How the fear of exposing weakness can fuel both perfectionism and performance anxiety. Jonathan's personal experience having a panic attack in the middle of a concert and what it taught him. How practicing acceptance can transform your relationship with anxiety on and off stage. Why vulnerability is essential for truly compelling performances. The difference between pursuing excellence and chasing perfection. How letting go of perfectionism can actually expand your artistry and creative freedom. Learn more about Jonathan Biss, his book, and his upcoming album here: www.jonathanbiss.com Interested in diving deeper into this work with me? Visit mindfulopus.com to learn how we can work together. MindfulOpus has a video podcast! Visit our YouTube channel to watch: youtube.com/@mindfulopus Come say hi over on Instagram @mindfulopus !

S2 Ep #1: As artists, it's easy to get caught up in the pressure to meet others' expectations, which can lead us to create in ways that feel disconnected from our true selves. In this episode, I'll guide you through a practical framework for discovering your personal values- the foundation for creating authentic, fulfilling, and sustainable art, both on and off stage. By uncovering and aligning with your values, you can shift from surviving to thriving in your artistry. This episode will show you how to identify your values and use them as a guide to make decisions that feel true to who you are, both in your personal life and creative practice. Your artistry shouldn't come at the cost of your humanity, and by the end, you'll have the tools to create a life and art that truly reflect your authentic self. You'll discover: Why values are essential for creating art that is authentic and aligned with who you truly are. How to identify what truly matters to you and use that clarity to guide your decisions, both on and off stage. How disconnecting from your values can lead to burnout and anxiety, and how aligning with them helps you thrive. How identifying and living by your values can help you break free from toxic grind culture. A step-by-step framework for discovering your core values. Interested in diving deeper into this work with me? Visit mindfulopus.com to learn how we can work together. MindfulOpus has a video podcast! Visit our YouTube channel to watch: youtube.com/@mindfulopus Come say hi over on Instagram @mindfulopus !

In this season, we're diving even deeper into the human behind the art, exploring how mindfulness, well-being, and authenticity are essential for creatives like you. If you're ready to move away from toxic grind culture and embrace a more balanced, empowered life, you're in the right place. I'm Jo Zakany, violist with The Cleveland Orchestra, yoga teacher, and coach for classical musicians. Together, we'll explore how to create an inner compass that guides your artistic journey, empowering you to perform with purpose and clarity. Over the next 10 episodes, we'll be exploring concepts, steps, and frameworks that help you create a life on your own terms. You'll learn how to stop shaping your life around other people's expectations and feel truly empowered in how you live and perform. I'm so excited to explore this next season with you! New episodes drop every other Tuesday, available on Apple Podcasts, Spotify, YouTube, and wherever you listen to podcasts. And now, MindfulOpus has a video podcast! Visit our YouTube channel to watch: youtube.com/@mindfulopus Come say hi! Follow us on Instagram @mindfulopus or visit mindfulopus.com for more updates and resources.

S1 Ep #10: A concertmaster's perspective on perfectionism, nerves, and the permission to be human In the season 1 finale of The MindfulOpus Podcast, I'm joined by my dad, Ron Patterson — world-class violinist, former concertmaster of the Monte-Carlo Philharmonic, Houston Symphony, and Miami Philharmonic (among others), member of Duo Patterson, and recently retired professor of violin at the University of Washington School of Music. In this conversation, we reflect on his life in music shaped by high standards, old-school training, and decades of high-stakes performance — and how Ron's relationship to perfectionism, nerves, and mistakes evolved over time. In this episode, you'll hear: How his early musical training fueled his perfectionism — and how witnessing his idol make a mistake on stage released him and helped him find freedom. The difference between high standards and perfection, and why confusing the two causes so much suffering Ron's personal approach to handling nerves and pressure on stage How meditation supported his mind, body, playing and health The meaning behind his life philosophy, "stay in your boat" — and why rolling with life's obstacles makes for a better life, on and off stage This episode is an invitation to take music seriously without seeing yourself so harshly — and to remember that your artistry doesn't have to come at the cost of your humanity. Timestamps: (04:15) early years: student, old school training (11:45) old vs. new school ideas around perfectionism (18:45) high vs. perfect standards, fear of failure, human moments (20:15) Heifetz "go for it" (22:50) nerves support, excited vs. nervous (27:12) meditation story, training with the Beatles Guru, relaxation (33:05) meditation for health support and pain management (35:26) flow of life/stay in your boat (39:17) being more than "just a musician" (44:00) choosing between Harvard math and USC violin with Heifetz (46:20) It's ok to have a hobby and turning your brain off (50:00) inner-critic, being on your own team (53:30) Piatagorsky, and suggestion to leave Heifetz story (59:45) favorite performance nerves trick 🙂 (61:30) Shit happens, roll with it (62:42) Rapid fires Thanks for being here for Season 1, and I'm happy to announce: Season 2 returns February 24th! Make sure you've added the show to your library so you get notified when our first episode drops, and to stay in touch in the meantime, come find me at: mindfulopus.com Instagram: @mindfulopus

S1 Ep #9: 7 tools to help you actually enjoy performing again In this episode, I share a compassionate, practical, and research-informed approach to one of the biggest challenges we face as performers: what to do when the nerves show up — on stage, in auditions, in big meetings, and in any moment that really matters. Building on the personal performance framework from last week's episode, I walk you through 7 powerful tools drawn from my decades as a performing artist and my work coaching high-level musicians. Each tool comes with a concrete exercise so you can begin shifting your relationship with nerves immediately — not by eliminating them, but by befriending them. In this episode, I share: (04:01) How to reconnect with your artistic "why" (05:38) How to reframe nervousness into excitement/pr> (06:45) How your core values can anchor your performance(08:04) How breathwork regulates your nervous system (10:37) How to use playfulness to soften anxiety (11:52) How to free yourself from perfectionism (13:09) And how befriending difficult emotions can actually improve your performance under pressure By the end of this episode, you'll walk away with seven tangible tools you can start using right away. So go apply these and make the most of that big moment coming up – Or, if you've simply found that nerves have taken away your love of performing on any scale, it's time to change that and bring that freedom of music-making back into your life. And, if you want some more individualized support, click the link below for a free consult: https://mindfulopus.com/#contact

S1 Ep #8: My two-part process to help you find clarity, confidence, and calm before any big artistic event What if preparing for a big performance didn't have to feel overwhelming, rigid, or all-consuming? In this episode, I'm sharing the exact framework I use with my coaching clients to help them create their own personal process — one that supports not just their playing, but supports them as a whole human — both leading up to a big event and on the day itself. Whether you're preparing for an audition, competition, recital, solo or orchestral feature, or any meaningful creative project, this episode will help you find more clarity, ease, and confidence in how you prepare — without defaulting to burnout or grind. In this episode, you'll learn: How to identify a target feeling to guide your preparation (instead of letting anxiety run the show) What to intentionally bring into your process — and what to leave out How to structure your prep using a whole-person approach , not just more practice How to build a supportive day-of plan that helps you feel grounded and ready, regardless of outcome What to include in your personal performance toolkit This episode is for you if: You're going for something important and feel unsure on how to best support yourself in your preparation You tend to overpractice, overthink, or obsess leading up to a bit event You want a process that supports both your standards AND your well-being You want a calmer, clearer, more enjoyable experience — both on and off stage This is a practical, reflective episode — so you may want to grab a pen and paper, or save it to revisit later as needed. And if you decide you don't want to navigate this process alone: https://mindfulopus.com/#contact

S1 Ep #7: A story of reconnection, self-belief, and coming home to your art. What happens when you've spent years feeling like your playing is never good enough, you're disconnected from your art, or unsure whether this music-thing you once loved is still right for you? In this deep and meaningful conversation, violinist Lauren Roth-G ó mez — Acting Associate Concertmaster of the Atlanta Symphony — shares the inner transformation that led her back to herself, her artistry, and her love of music. Lauren opens up about: Nearly walking away from the violin The internal pressures and perfectionism that buried her love for music Rebuilding self-worth from the inside out What it means to cultivate an inner coach How freedom became her guiding lighthouse The moment she realized her worth wasn't tied to a single note, run, or result Her career pivot rooted in creating a life aligned with her values How self-compassion — not self-criticism — became her most powerful performance tool Whether you're a musician, a creative, or someone who has ever questioned your path, Lauren's story is a reminder that you're allowed to evolve, to reconnect, and to come home to your art — one opus at a time… Timestamps (00:00) - Introduction (02:19) - Interview begins (04:01) - Why Lauren chose coaching (07:00) - Ebb and flow of violin journey, and making it her own (11:30) - Tackling feelings of inadequacy, perfectionism and muddy waters (13:35) - Self-compassion (15:25) - Concerto moment: performance shift + self-worth (20:30) - Audition journey: inner coach + critic, resilience amidst obstacles (27:15) - The desire to win, balanced with with releasing any outcome (32:12) - Knowing yourself: self-determination, discipline, perseverance, fierce self-compassion (35:50) - Create the life you want: career pivot, values work, decisions from self-trust and self-love (42:10) - How being yourself is the best way to honor your teachers (45:48) - Rapid fire questions Also - Come say hi! @mindfulopus on Instagram, or mindfulopus.com