Welcome to the Mindfulness for Lawyers: Lock It Down program, or LID. LID will help you make mindfulness into a habit so you can experience its benefits in a deep, lasting way.

Program Sections (Links):
 

"Week Zero" (do this stuff first!)
 

Week One (2/12-2/18)
 

Week Two (2/19-2/25)
 

WEEK THREE (2/26-3/4)
 

Week Four (3/5-3/11)
 

Extras
 

"Week Zero" (Pre-Program)


Welcome! HERE ARE YOUR FIRST STEPS:
 

(1) Bookmark this page
 

(2) watch this video (or read the text below it)

Time: ~8 minutes (video) OR ~5 minutes (text)

(If you watched the video, you can move on to Step Three.)


Text Summary of Video:

  • I'm excited about this program and glad you're a part of it.
     
  • To experience the full benefits of mindfulness, you need to be consistent with your practice. LID's purpose is to help you do that.
     
  • LID has three basic components:
     
    1. Your group:

      These are your "gym buddies" for mindfulness practice, the people who support you in your practice and motivate you to stick to it. A group is typically four or five people.
       
    2. Your challenges:

      These are the mindfulness practices you're setting out to do. There are always three:
       
      • Meditate (daily): A session can be as short as one minute, though I encourage you to meditate as long as you like.
         
      • Practice mindfulness in daily life (daily): Each week, on this web page, I'll give you a new technique for this challenge.
         
      • Meditate with your group-mates (once per week): Hopefully everyone will show up, but as long as there are two of you, you can consider this challenge completed for those of you who were there. The session can be as short as one minute, and this can also count as your meditation challenge for the day.
         
    3. Your check-ins:

      We'll be using a smartphone app called HabitShare to track our mindfulness practice. Each time you complete one of the three challenges, you "check in" on the app. For each of your challenges, you'll be able to see the days you checked in and the days you missed.

      HabitShare is a social app. Once you add your group-mates as friends, you'll be able to see all their check-ins, and they'll be able to see yours. You can send messages to support and encourage them.

      There is also a prize element, but this is by far the least important part of LID. The real prize is a strong mindfulness practice and all the benefits you'll get from that -- that's why you're in LID, after all.

      That said: at the end of the program, there will be a raffle for a prize worth a few hundred dollars. Every check-in you completed during the program will increase your odds of winning. Everyone else in the winner's group will receive a smaller prize as well.
       
  • Each week, I'll add any new information you need to this web page. You'll get an email each week to let you know the new material is available.
     
  •  I'm also including some bonus meditation and mindfulness resources in the "Extras" section at the bottom of this page.

(3) Set Up HabitSHare

Time: ~10 minutes

  • Install the app by going to HabitShareApp.com on your phone and tapping the appropriate download button for your phone type. (See image below.) Alternatively, you can go to your phone's app store and search for HabitShare.
 
 
  • When you first install the app, it will ask you to allow notifications. Please do so. This will allow you to set reminders for yourself and to get notified when you have a message.
     
    • If you didn't do this when you first opened HabitShare, you can still authorize notifications. Instructions are here.
       
  • Add your three challenges: meditation, mindfulness in daily life, and the weekly group meditation. See below for a demo video.
  • Add your group-mates and Jeanette Lee (jeanette.lee@srz.com) as friends in the app. Share all three of your challenges with them. See below for a demo video.

(4) Look over these Program Details

Time: ~1 minute

  • Program dates: February 12, 2018 to March 11, 2018 (four weeks)
     
  • Conference rooms for group meditations:  Rooms 2140 and 2638 will be available for the duration of the LID program. No need to book them in advance.
     
  • Contacts:
     
    • If you have questions about program logistics, email Jeanette Lee at jeanette.lee@srz.com.
       
    • If you have questions about mindfulness, suggestions about how to improve LID, or anything you feel like telling Jon, email him at jon@mindfulnessforlawyers.com.
       
  • Final raffle:
     
    • Every check-in for the "daily meditation" or "mindfulness in daily life" challenges will count as one raffle ticket. Every check-in for the weekly "group meditation" challenge will count as four raffle tickets.
       
    • The raffle prize will be an Amazon gift card for $300. The other members of the winner's group will each receive a gift card for $100.

Week One

Here we go! The LID program begins now -- let's start strong!

If you haven't yet, please review the "Week Zero" info and set up the HabitShare app. 


Before we get to this week's challenges, here are some tips on getting the most out of the program:

  • The Tibetan meditation masters say, "Short sessions, many times." It's not important that you meditate for a long time, just that you meditate. If you sit for just one minute, that's fantastic. If you want to sit longer, you can. 
     
  • Leverage the social support of your group. It's a powerful motivator.
     
    • Check up on your group-mates in HabitShare. Use the messaging feature to congratulate, motivate, and encourage them. They'll do the same for you.
       
    • In addition to messaging each other through HabitShare, try group emails or texts to talk to the whole group at once.
       
  • Don't let the perfect be the enemy of the good. If you miss a day, it's not a big deal -- unless you let it get you down. Just pick the practice back up tomorrow.

Your Challenges

(Track them on habitshare)
 

(1) Meditation Challenge: Meditate every day (at least one minute).

(2) "Mindfulness in Daily Life" Challenge: Take a Mindful Pause every day (at least one).

  • Tip: anchor the Mindful Pause to an activity you already do every day. For example, every morning, I sit down at my office desk and turn on my computer. Now, I sit down at my desk, take a Mindful Pause, and turn on my computer. By anchoring a Mindful Pause to that routine activity, I ensure I'll get in at least one Mindful Pause every day. (Of course, you can do this for multiple activities.)
     
  • For a related idea, see this article on mindfulness triggers. You can apply the same principle to the Mindful Pause.

(3) Group Meditation Challenge: Meet with your group once this week to meditate together.

  • The session can be as short as one minute, and this can also count as your meditation challenge for the day. Of course, you can sit longer if you like.
     
  • Hopefully everyone will show up, but as long as there are two of you, you can consider this challenge completed for those of you who were there.
     
  • Rooms 2140 and 2638 will be available for the duration of the LID program. No need to book them in advance.

Week Two

That's one week down. Keep up the great work!

If you've missed some check-ins, that's totally normal. This program will help you lock down a daily practice, but you don't need to be there already. It takes time. This is a new week -- a fresh start.

Just a reminder: talk to your group-mates! Remember that you're in this together. They'll benefit from your support, and you from theirs.


Before we get to this week's challenges, here's something that made me laugh, courtesy of The Onion: Daily Meditation Really Helping Man Stay Self-Centered.

Okay, let's get to it.


Your Challenges

(Track them on habitshare)
 

(1) Meditation Challenge: Meditate every day (at least one minute).

(2) "Mindfulness in Daily Life" Challenge: Practice mindful walking every day (at least once).

  • You have plenty of opportunities: walking into the office in the morning, walking to the bathroom, the kitchen, the water cooler, a colleague's office, etc.

  • Remember: short sessions, many times.

  • Here are two techniques to try (use either or both as you like):

    1. Traditional walking meditation

      • The technique is simple: instead of using the breath at the nose as your anchor, you use the sensations in the soles of your feet as you walk.

      • There's no need to block anything else out. Let sights, sounds, other sensations, and thoughts arise and pass naturally in the background.

      • You might find it helpful to think of your stride in three parts: lifting, moving, and placing the foot. You can try using light mental labels to help sustain your attention on the foot sensations: "Lifting, moving, placing, lifting, moving, placing."

    2. Spot Red: a mindfulness game

 

  • If you're able to practice mindful walking more than once a day, and/or if you're still taking Mindful Pauses, that's great, and I encourage it!


(3) Group Meditation Challenge: Meet with your group once this week (or more!) to meditate together.


Week Three


Here's the survey I mention in the video. Thanks in advance!


Before we get to this week's challenges, here's another funny Onion article that hit close to home for me: Man Who Downloaded $2.99 Meditation App Prepares to Enter Lotus Plane of Eternal Serenity.

Okay, on to the challenges.


Your Challenges

(Track them on habitshare)
 

(1) Meditation Challenge: Meditate every day (at least one minute).

(2) "Mindfulness in Daily Life" Challenge: In the video below, I teach a simple, portable version of a practice called goodwill meditation. Try it at least once a day.

  • If you want to try the full, formal goodwill meditation, there's a guided audio meditation in the Extras. It's a moving practice I highly recommend. It can also count as your daily meditation challenge on any given day.
     
  • If you'd like to do the portable goodwill meditation more than once a day, and/or if you're still taking Mindful Pauses and doing mindful walking, that's fantastic!

(3) Group Meditation Challenge: Meet with your group once this week (or more!) to meditate together.


Week Four

This is the final week of the LID program -- but hopefully just the start of your journey with mindfulness and meditation! A couple quick points before we get to the challenges:

  • As I've said, don't worry if you've missed some check-ins or fallen off the program a bit. LID is about progress, not perfection. Now's a perfect time to re-engage and end the program on a high.
     
  • Please click here to take last week's survey if you haven't yet. It's a huge help to me. Thanks in advance!

Your Challenges

(Track them on habitshare)
 

(1) Meditation Challenge: Meditate every day (at least one minute).

(2) "Mindfulness in Daily Life" Challenge: In the video below, I teach mindful eating and drinking, an easy and enjoyable practice. 

  • Your challenge: once a day, during a meal or snack, put away all distractions (including your work) and eat or drink mindfully for about a minute.
     
  • If you'd like to try this practice for more than one minute a day, please do! Feel free also to keep playing with the practices from the previous weeks.

(3) Group Meditation Challenge: Meet with your group once this week (or more!) to meditate together.


Extras

Meditation Posture

Guided Meditation

Meditation Advice