SIY 1-Day Program: 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.
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 you and that person share some similarities. For example, you may say to yourself, “This person wants to be loved, as do I,” or, “This person wants to do a good job, as do I.”
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:
- 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
We'd love to stay connected with you as you continue your journey! Here are a few ways to keep the conversation going:
- Follow us on social media. We are on: Facebook, Twitter, Instagram and LinkedIn.
- Attend another SIY Global program. You can find a full list of upcoming programs, including online practice sessions, on our calendar.
- Join our mailing list to stay up to date and receive new resources and invitations.
- We would also like to invite you to join our invitation-only LinkedIn group for our alumni.
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