Explore every episode of the podcast MindfulOpus

S1 Ep #4: If you've ever felt like music has taken over your entire life — the long hours, the pressure, the constant fear of not doing enough — this episode is for you.

We've been taught that total dedication is the only path to mastery. But what if that belief is actually holding you back?

In this episode, I introduce The MindfulOpus Well-Being Wheel — a framework designed to help musicians move from burnout to balance. You'll learn how nurturing all parts of your life — your music, mind, body, spirituality, hobby, social and rest  — can strengthen your focus, creativity, and performance.

We'll explore:

• Why over-identifying with your art leads to exhaustion and self-criticism
• The science behind balance and sustainable high performance
• How to create space for your whole self, so you can play and live with more contentment – both on and off stage.
• Because when you care for the human behind the art, the art shines…

Episode Highlights

(05:02) Music

(09:29) Mind

(12:29) Body

(14:24) Spirituality

(16:35) Hobby

(18:59) Social

(21:11) Rest

Listen on Apple, Spotify, or YouTube

Also - Come say hi! @mindfulopus on Instagram, or mindfulopus.com

S1 Ep #3: A conversation around mindfulness, perfectionism, well-being, and rewriting the audition story from the inside out.

In this powerful conversation, I sit down with James Patterson, Tredjestilling Horn (3rd/1st horn) player with the Oslo Philharmonic, to explore the intersection of mindfulness, performance, and the audition journey.

James shares how mindfulness first became a steadying force for him during school—helping him manage stress, explore healthy hobbies, and cultivate balance beyond the practice room. But the heart of this episode lies in his story of transformation: from feeling trapped in perfectionism and all-or-nothing thinking to completely reimagining his approach to auditions—with his well-being front and center.

We unpack what it means to decide to feel good in the process itself—and how that single mindset shift reshaped not just his preparation, but his entire experience. By rebuilding his audition process from the inside out, James discovered the curiosity and self-acceptance that ultimately led him to win two orchestral jobs back to back.

We also talk about what life looks like after the audition—the ongoing practice of letting go of perfectionism, staying connected to music in new ways, and redefining what work-life balance can truly mean.

Whether you're in audition mode, mentoring others, or navigating the day-to-day of professional performance, this episode offers practical insights and compassionate reminders about honoring yourself and your well-being—at every stage of your musical journey.

Episode Highlights

(06:40) Mindfulness, school and supportive hobbies

(18:52) Audition struggles

(28:44) Audition 180

(43:31) Audition process breakdown

(56:41) Post audition life, job +well-being exploration

(59:44) Rapid fire questions

Also - Come say hi! @mindfulopus on Instagram, or mindfulopus.com

S1 Ep #2: Are you chasing perfection...or pursuing excellence?

In this episode of the MindfulOpus Podcast, I dive into one of the most common — and costly — mindsets musicians face: perfectionism. On the surface, perfection can feel like a motivator. But in reality, it's a trap that leads to performance anxiety, burnout, and a loss of joy in music-making long-term.

I'll share why perfection isn't sustainable, and how excellence becomes the foundation for a career and life you can sustain.  Along the way, I'll bring in science-backed facts, and offer the Excellence over Perfection Framework that I use with 100% of my clients, to help you in how you show up in the practice room and on stage.

I'll share five key concepts that can change how you approach your practice and your performance:

1. High Score vs. Perfect Score — why shooting for less than 100% unlocks consistency and flow.
2. Curiosity vs. Shame — how to meet mistakes with experimentation instead of self-criticism.
3. Growth vs. Fixed Mindset — shifting from proving yourself to improving yourself.
4. Inner Coach vs. Inner Critic — why your self-talk shapes your entire experience.
5. Resilience vs. Burnout — how excellence supports a sustainable, healthy, creative career.
   
   

And as a takeaway, I share a practical thought experiment that helps you spot the trap of perfection — and step confidently into excellence instead.

My hope is that by the end, you'll see that letting go of perfection doesn't mean lowering your standards — it means pursuing them in a way that actually lasts.

TIMESTAMPS

(04:18) 1st concept: high, not perfect score

(05:43) 2nd concept: curiosity vs. shame

(07:35) 3rd concept: growth over fixed mindset

(10:18) 4th concept: inner-critic vs. inner-coach

(12:48) 5th concept: resilience vs. burnout

(16:03) Thought experiment

Also - Come say hi! @mindfulopus on Instagram, or mindfulopus.com

S1 Ep #1: In the classical music world, we're often taught that struggle is the price of greatness. That if you just sacrifice a little more—your health, your time, your relationships—you'll finally get the result you've been chasing.

But what if our artistry didn't have to come at the cost of our humanity?

In this debut episode, I take you behind the curtain of my own journey - and when my biggest win also became your biggest wake-up call. From grueling childhood auditions in France, to winning my dream job at 21 and facing career-threatening injuries, I share how burnout forced me to find a new way forward.

You'll hear how yoga, mindfulness, and coaching gave me a path back to health, balance, and presence—and why I now believe well-being isn't optional, but essential for creating both great art and a fulfilling life.

By the end of this episode, you'll walk away with:

• A new perspective on why "grind culture" is unsustainable in classical music.
• A definition of well-being that goes beyond "getting by."
• Three simple reflection questions you can use today to check in with your own well-being.
  

Reflection Questions from the Episode

1. Where in my life am I neglecting my well-being the most?
2. How is this affecting me—both on stage and off?
3. What's one small shift I can make that feels manageable and sustainable?

Also - Come say hi! @mindfulopus on Instagram, or mindfulopus.com

Hello and welcome to the MindulOpus podcast! I'm your host, Jo Zakany — violist with The Cleveland Orchestra, yoga teacher, and coach for classical musicians. Here, we switch from Grind to Kind in our artistic process – so that artists like you can avoid burnout, ditch performance anxiety, and create a thriving, healthy life -  on and off stage.

 I'm so glad you're here! Let's get into it.

Season 1 is available on Apple Podcasts, Spotify, YouTube, and wherever you listen to podcasts. Episodes will be released every other Tuesday.

Also - Come say hi! @mindfulopus on Instagram, or mindfulopus.com

S1 Ep #5: A conversation around vulnerability, long-haul artistry, and the case for communication over perfection—through the lens of a 35-year run in one of the most high-pressure chairs in the orchestral world.

In this episode, I sit down with my friend and musical hero, Joshua Smith—Grammy-nominated Principal Flute of The Cleveland Orchestra. We trace his early musical journey (yes, it all started with a cool flute case), how showtunes and theatre taught him phrasing and stage presence, and why he's not interested in perfection as a goal. Josh shares how curiosity helps him meet the pressures of a 35-year career, why he resists having a rigid "formula," and how meditation, yoga, and his recent sabbatical re-anchored him into his "beginner's mind". We also talk about his new audition books, The Audition Method and how his core artistic value – communication – has guided him all these years.

Favorite quote: "You can't really have freedom and safety at the same time".

Who this is for

If you're in a high-pressure performing environment and want to know how to cultivate a healthy long-term approach to high-standards and limitless curiosity and freedom in the process, this one's for you.

Timestamps

(03:10) Early days in music (acting, musicals, phrasing, communication)

(12:10) Life is the high-pressure chair (pressure, curiosity, authenticity, perfection, inner-critic,                shame, vulnerability, freedom) 

(36:50) Yoga, meditation, sabbatical, hobbies + creativity, audition book

(58:25) Rapid fires

Mentioned

• Debussy: Prélude à l'après-midi d'un faune
  
• Beethoven Symphony No. 9
• Brené Brown on perfectionism & vulnerability
• Tara Brach (talks), Yoga Nidra
• Slow Horses (series)
• The Loneliness of Sonia and Sunny (novel)
• New York Times Book Review (podcast)

Guest

Joshua Smith — Principal Flute, The Cleveland Orchestra (Grammy-nominated), author of The Audition Method (flute; series also includes clarinet & violin).
IG: @JoshuaSoloFlute • Web: soloflute.com

Connect with me

IG: @mindfulopus • Web: mindfulopus.com

If this episode resonated, add the show to your library, give it 5 stars, leave a short review, or share it with a friend. You can also grab my free well-being resource on my website.

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-Gómez — 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

S1 Ep #6: When your worth depends on your results, and how that pressure leads to burnout.

If your inner-critic has been running the show — the one that tells you you're only as worthy as your latest performance, audition result, or practice session — this episode is for you.

In this conversation, I share the real cost of being your own worst critic: how tying your worth to your results quietly fuels burnout, anxiety, procrastination, and overworking. We'll look at what happens in your nervous system when you practice from a place of threat instead of safety, and why "pushing harder" stops working over time.

From there, we start shifting from inner-critic to inner-coach. Drawing on the work of Dr. Kristin Neff, I'll walk you through the idea of self-compassion as inner resilience training — both the tender support that lets you rest, and the fierce support that helps you set boundaries, show up, and take brave action without the whip. You'll be invited to build your own inner-resilience toolbox for body, mind, and music, so you can work in a way that's sustainable and kind.

In this episode, we explore:

• How tying your self-worth to your results is hurting you, on and off stage
• Why harsh self-criticism backfires (and actually blocks learning)
• The difference between judgment and data — and how to actually progress in a healthy way
• Tender vs. fierce self-compassion, and how both ways support your artistry and your life
• How to start creating your own inner-resilience toolbox so you can practice, perform, and live from a place of safety instead of fear

Because when your worth is no longer tied to your artistic product, your nervous system can settle, your curiosity can return, and you create sustainable growth in a way that serves you long-term.

Listen on Apple, Spotify, or YouTube.

Also - Come say hi! @mindfulopus on Instagram, or mindfulopus.com

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 #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

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

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Follow us on Instagram @mindfulopus or visit mindfulopus.com for more updates and resources.

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

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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