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.

Post-Program Resources

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 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.”


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:

Read on

If you haven’t already read the book Search Inside Yourselfwe certainly recommend it!

In addition, here are a few other books we think you'll enjoy:


Learn More and Stay Connected


We'd love to stay connected with you as you continue your journey! Here are a few ways to keep the conversation going:


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: