What's Next
Congratulations on completing the 1-day SIY experience! Below are some resources that we think will be helpful as you begin applying what you've learned.
Post-Program Resources
Slides & Program Videos:
Guided Meditations
Try these short guided meditations (dedicated practices) and integrated practices to apply some of what you learned in the SIY 1-day program:
Dedicated Practice: Three Mindful Breaths
Integrated Practice: Before eating your next meal today, complete another ‘Three Mindful Breaths’ practice.
Dedicated Practice: 2 Minutes of Mindful Breathing
Integrated Practice: During a transition time today (e.g. between meetings at work, just before entering your house, just before going to bed), pause and take three mindful breaths.
Dedicated Practice: Simply Stopping
Integrated Practice: Try a 'Minute to Arrive' practice. When you start a new activity today, maybe a work meeting, maybe a meal, practice stopping and practicing one minute of silence to give yourself time to stop and become more present to this next activity.
Dedicated Practice: Body Scan
Integrated Practice: In your next meeting or conversation with someone today, try listening mindfully while also putting some attention on your body language & your breathing.
Dedicated Practice: Just Like Me
Integrated Practice: Think of someone whom you'll meet today or think of the next person you expect to see today. Take a moment to silently consider how that person is just like you. For example, you may say to yourself, “This person wants to be loved, just like me,” or, “This person wants to do a good job, just like me.”
General Resources
Download an App
There are many wonderful apps that can help you develop a daily mindfulness practice. Many have guided meditations, timers with bells, ways to track your progress and other materials to help you get started. Here are a few to check out:
Videos
- Everyday Compassion at Google, Chade-Meng Tan
- The Power of Vulnerability, Brené Brown
- The New Era of Positive Psychology, Martin Seligman
Read on
If you haven’t already read the book Search Inside Yourself, we certainly recommend it!
In addition, here are a few other books we think you'll enjoy:
- Joy on Demand, by Chade-Meng Tan
- Real Happiness at Work, by Sharon Salzberg
- Working with Emotional Intelligence, by Daniel Goleman
- The Emotional Life of Your Brain, by Richard J. Davidson and Sharon Begley
- Difficult Conversations: How to Discuss What Matters Most, by Douglas Stone, Bruce Patton, and Sheila Heen
Learn More and Stay Connected
Don't let the course fade away.
- Join the conversation and stay connected with other SIY enthusiasts on our LinkedIn Enthusiasts and Alumni group! It's a great place to ask questions and network with other like-minded individuals.
- For more ongoing content and training, like us on Facebook or follow us on Twitter. We post new content, videos and articles on a regular basis.
- We also post new content to our blog on a bi-monthly basis. Take a look to learn more about meditation, mindfulness and leadership.
With Your Community & Coworkers
Join a group
There are many ways to practice mindfulness and we encourage you to explore options near you (e.g. local zen center, yoga studio or other spiritual traditions).
Organize a group
There are many things that you and your community or colleagues can try out as a group. Some ideas are:
- Hold a regular sit where you colleagues come together for 10-20 minute practice period
- Organize mindful lunches which colleagues are invited to eat together in silence
- Create a book club.
The sky's the limit here! Find something that resonates with you and your companions.
Organize a Mindful Lunch
"When walking, walk. When eating, eat." -Zen Proverb.
Practicing mindfulness while eating is a wonderful opportunity to eat with all of your senses and to cultivate mindfulness as part of a daily activity. Not every meal needs to be eaten in complete silence, even just taking a moment at the beginning of a meal or during a bite can help bring attention and appreciation to the meal and the moment. Eating mindfully also helps with digestion, and helps you stop eating when you are full rather than over-eating.
The idea is simple: get a group of people together for an intentional lunch. Maybe start with one or two minutes of silent eating, or try having the whole lunch in silence.
Here are a few more resources to get you started:
- Mindful Eating as Food for Thought (NYT article)
- Lilian Cheung: "Savor: Mindful Eating, Mindful Life" from the Harvard School of Public Health
- “Mindful Eating” from Psychology Today
- “Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food” by Jan Chozen Bays
- Thich Nhat Hahn Talk @ Google