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 (**DATE RANGES**)
 

Week Two (**Date Ranges**)
 

Week Three (**DATE RANGES**)
 

Resources
 

"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.
       
    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.

      (NOTE: If you don't like apps for whatever reason, you can use this printable pen-and-paper tracker instead. I think the app is great, though!)

      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 encourage and congratulate them. The purpose here is not competition but mutual support and friendly accountability.

      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. 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 "Resources" section at the bottom of this page.

(3) Set Up HabitSHare

Time: ~10 minutes

  • (I think HabitShare is great and recommend using it, but if you'd rather use the printable pen-and-paper tracker instead, you can skip this step.)
     
  • 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 open HabitShare for the first time, it will ask you to allow notifications. Please do so. This will let you set reminders for yourself and to get notified when you receive a message.
     
  • Add your three challenges: meditation, mindfulness in daily life, and the weekly group meditation. See below for a demo video.
  • Add your group-mates 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: April 2, 2018 to April 28, 2018 (four weeks)
     
  • Contacts:
     
    • If you have questions about program logistics, email Karen Barry at kbarry@orrick.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.
       
    • Karen Barry or I will email you for your final count at the end of the program. If you like, you'll be able to provide your count easily via the app or by scanning and emailing your tracking sheet.

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.
       
    • You can also use emails, texts, or chat software (if you have that) to talk to your group-mates or to the whole group at once. Connect in person too!
       
  • Group meditations are super helpful. Ping your group-mates or swing by their offices for short, impromptu meditation sessions.
     
  • 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 at least 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.

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! You'll benefit from each other's support. Use HabitShare, texting, email, online chat -- whatever works best.


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

  • Remember: short sessions, many times. Take advantage of times you find yourself walking anyway.

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

    1. Spot Red: a Mindfulness Game
    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."
  • 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 videoThanks in advance!

****UPDATE SURVEY****


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'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!
     
  • If you want to try the full, formal goodwill meditation sometime, here's a guided audio meditation for that: 

(3) Group Meditation Challenge:

Meet with your group once this week (or more!) to meditate together.


Resources

Meditation Posture

Guided Meditation

Meditation Advice

Mindfulness Practices


Walking Meditation Instructions:

  • 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."