Welcome to the inaugural White Owl Podcast (by my friend Mel Craven), launched on the magical 11/11 portal. It feels like the perfect moment to begin something heartfelt and real. This podcast is all about illuminating truth, embracing authenticity, and supporting others to live with greater presence and purpose.
Joining me is Mark Lockyer, known to many as “The Mindful Guide” or simply, “The Guy in a White T-shirt.” Mark is a mindfulness teacher, counselor, social worker, and a dear friend. He brings a grounded wisdom shaped by life experience, deep introspection, and decades of helping others.
We begin our conversation by reflecting on mindfulness. Mark shares that, like many of us, he didn’t always realize he was capable of mindfulness. It wasn’t until he encountered The Happiness Trap by Russ Harris that he began to understand the power of presence. That book, based on Acceptance and Commitment Therapy (ACT), introduced him to the idea of accepting difficult emotions instead of fighting them. Over time, mindfulness became less of a strategy and more of a way of life.
Mark speaks openly about growing up in an abusive home, how it shaped his low self-esteem, and led to a diagnosis of major depression. That diagnosis, surprisingly, felt like a relief. It gave a name to the pain and opened a doorway to understanding. Through mindfulness, he discovered how to observe his thoughts without judgment—thoughts like “I’m unworthy” or “nothing will ever go right for me.”
He reminds us that most people believe their thoughts are facts, but mindfulness teaches us to notice those thoughts and gently create space around them. It doesn’t mean the thoughts go away, but we gain freedom in how we relate to them.
So what does mindfulness look like in practice?
Mark encourages simple steps: observe your thoughts without judgment, ask yourself whether a thought is useful, and engage with the present moment. Everyday activities like brushing your teeth, taking a shower, or listening to birdsong can become mindfulness practices.
He draws a powerful analogy of trying to push a beach ball under water—it takes energy to suppress unwanted thoughts or feelings. Instead, let the ball float. Notice it, accept it, and redirect your energy toward living your life.
We also talk about the difference between managing and controlling. Control comes from fear and tightness, while managing implies acceptance, flow, and compassion. Mark shares how people under stress often stop doing the very things that bring them joy. Creativity, music, walking in nature, or simply gazing into a pet’s eyes—these moments can help us reconnect.
From ACT, Mark borrows the idea of living a vital life. That means knowing what lights you up and doing more of it. He encourages keeping a list of nourishing activities—ones you already love, and ones you’ve always wanted to try.
Our conversation moves to absurdism, a philosophy embraced by Mark and inspired by Albert Camus. Absurdism acknowledges that life doesn’t always make sense. Bad things happen to good people. Searching for meaning can become a trap. Instead, let go of the need to make it all make sense, and live fully.
Mark reminds us of a phrase he uses often: “I don’t know.” It’s not about giving up—it’s about holding our beliefs more lightly, with humility and openness. When we surrender the need for certainty, we can live more freely.
We also explore the right and left brain. The left brain seeks to problem-solve and find answers. The right brain, however, is creative, intuitive, and open to awe. Mark says we need to let the right brain lead more often, especially when the left brain gets stuck looping in anxiety.
A practice Mark loves is forest bathing (shinrin-yoku), a Japanese mindfulness technique that invites us to fully immerse ourselves in nature. Instead of rushing through a park, slow down. Smell the bark. Feel the breeze. Notice the textures and light.
As we wrap up, we speak about spirituality. For Mark, it’s about connection—to everything. Even a rock has energy. When we live from that awareness, we treat the world with more compassion. Mindfulness leads us into this place of connection, and from there, life opens up in surprising and beautiful ways.
We finish by talking about death. Rather than a morbid topic, it becomes a reminder to live more fully. As Mark puts it, “Eventually we all die, but we don’t have to die while we’re still alive.”
You can follow Mark on Instagram, his Facebook page (see links below in the footer to this web page). He also offers a free eBook titled “Get Out Of Your Head And Into Your Life” helping people recognize and gently shift the stories they tell themselves that may be holding them back from truly enjoying the life they deserve.
Thank you, Mark, for your heartfelt wisdom, your grounded presence, and your courage to speak truth. May we all dare to live more fully, more mindfully, and with a little more wonder every day.
Share your thoughts: Have you ever practiced observing your thoughts without judgment? What helps you stay grounded in the present moment? Leave a comment or reach out—we’d love to hear from you!
View the video interview below:
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