 First of all, welcome. Can I just say, you're my biggest audience in Kansas City yet. Woo! Woo! Yeah. So excited. I spoke at Global Entrepreneurship Week. What day are we? Are you trying to decide for this? First, if people sign up at 12, you will show that. Oh, wow. I wrote a blog post about it called, What Stupid NDEW? Talk to you about modern mindfulness. Do you want to know how that turned out? It's on LinkedIn and Medium. Okay. This is going to be so fun, I hope. I used to be in the wine business and pour wine for people, whether it was 10 o'clock in the morning or 10 o'clock at night, so this is a little bit of a new gig for me. I'm sorry. I actually work in wine into my presentation, but it's Kauffman. It's early. It's Kansas. I don't know. Kansas City. Sorry. So sorry about the wine. Lack thereof. All right. So we're going to get started. I'm Gail Spangler, and I'm the CEO and founder of a company called Posify. And quite simply, I teach modern mindfulness and emotional intelligence for busy people. So I don't know if there's any busy people in here, but that's who I love to talk to. And today we're really just going to specifically talk about just some basic principles about mindfulness. What is it? What isn't it? Why should you care? But really from a business vantage point, how can I perhaps use some of these techniques and practices in my real work life and in my real life? I mean, that's really all this is. So let's get started. First of all, I want to make it really, really clear that nobody here, meaning me, talking about mindfulness, is here to hack your hustle. Nobody going to take away your hustle. You know, I'm a big fan of Gary Vee. I don't know if anybody in here follows him, but I've been following Gary for 10 years. He was also in the wine business. I just want to let you show that. He was a thirsty girl for one day, and that was my previous company. So I met Gary, but I've watched him for 10 years, and you know, he's really kind of, he still talks about working hard and how to, how to hustle and how to hack your hustle. And I think his latest book is crushing it, but he's moved into talking about kindness and authenticity. And be honest with you, it's mindfulness. He really talks about that every day. And I don't know about you, but you can't avoid him. He's on every social platform known to man. So this is not that. Just to give you a little background about me and kind of being an ex-hustler, I guess my first side hustle was when I was nine years old. And most people's first side hustle is like the lemonade stand or something. Well, I was living in Edinburgh, Scotland. So we didn't do lemonade stands there, but I got to work in my grandmother's nursing home and I would hustle the little old ladies with cups of tea and they would give me chocolate biscuits. So that was when I realized, hey, you know, you do something nice or you do something and someone will give you something and I'm still paying for it now. But this is a little bit of just my work hustle story. So after I came back to the States and I went to college in the Midwest, I moved to California and I started a job in the hustlers' dream field advertising. So I worked for some notable ad agencies like Gray and Hal Ryanne, Austin Night, and I got to work on some really great accounts, everything from Apple to Visa. I was hustling all the time. You know, clients can be kind of demanding and I don't think that's really changed much, has it? And then I went into working from advertising after I got laid off, probably my second or third time, to Wine Country PR. Now that doesn't really sound like a very stressful job. What am I going to tell you? Taking people around, from around the world, eating and drinking and, you know, making sure they have a good time, there's actually quite a bit of stress to that, but it was a dream job. And then that led to me working for the New York Times. And that was at the time when they were starting some lifestyle online magazines and I got to work with a startup within the New York Times called WineToday.com. That was the best ever. But again, you know, we were working 80 hours a week because this was at the advent of the Internet. And that led me to my own company called Thirsty Girl. I know, Thirsty Girl. It was a multimedia company and we basically taught women how to appreciate wine education for women and wine appreciation. And I kind of worked with the Rachel Way of Wine, Rachel Way of Wine. And that took us to the Oprah show, going on tour with her, the Today Show, doing books and that whole kind of lifestyle celebrity angle. So I was stressed out, freaked out and burnt out most of the time. So that's kind of my hustle story just to let you know. Switching gears now, I started meditating and here's some of the things that I found that nobody really wants to talk about in terms of entrepreneurship and stress. I mean, look at these numbers. 45% of entrepreneurs report to be stressed. Does that surprise anybody in the room? I think it's probably more like, it feels more like 100% some of the time. I mean, closer to 100%. I think that's a conservative number. One in three, one in three of us live with depression compared to the national average of 7%. Again, that seems a little low as well, but... And this one we all know, 90% of businesses fail within the first few years. I'm a fallout of that. My business was five years to its end. And so the bottom line is there's a lot of stress in the community and I don't think I need to tell anybody else in the room, but it's kind of interesting to see that. So with that in mind, I want to jump into our first mini mindfulness exercise. If you would, we're just going to breathe together. Don't get too excited. All right, so I would suggest that you sit up in your chair a little bit and all we're going to do is we're going to take in a deep breath for three counts. We're going to hold it at the top for three counts and we're going to let it go for six. So you meditators, lead the way. Let's breathe. Three. Hold it for three. Let it go. Let's do it again. Breathe in. Big. Hold. Let it go. Let's do it one more time. Breathe in. Hold. Let it go. How do you feel? Anybody feel better? Anybody feel weird breathing in with a bunch of strangers with their eyes closed? I know, I do it all the time. Which brings me to just, this is my little pause button that mindfulness and meditation and emotional intelligence, I'm not up here to say, I'm going to say a lot of good things about it, but I'm not up here to say this is a panacea for life, for world problems. It may not make your business successful overnight, but it's sure a business tool that if I can just open the door a little bit for you and have you maybe walk into it, it's something you might consider adopting, that's what I'm here for. But it's definitely not a panacea, so. And it's not a replacement for actual medical professional help. I am not a licensed therapist. I am not part of the medical community, so meditate at your own risk. All right. So what exactly is mindfulness? Well, I'd rather talk first about what it's not. And let's start with the mindfulness and emotional intelligence that I'm talking about here today for the business community, people like yourselves. We're not talking about religion. There's no religion or secular discussion. I mean, could, would it be fun to talk about Buddha and the Dalai Lama and bells? Sure, but that's not what we're going to be talking about. And the second thing is mindfulness is not about emptying your mind. I don't know if anyone thinks I've got to empty my mind, but that's not what it's about. It's not necessarily about achieving relaxation. Although Nick was doing, our camera guy was doing a little quick meditation with me, and he said he felt totally relaxed. So that can be a great byproduct. It's, again, not a quick fix. It's not a quick fix for any mental or illnesses that you may have. But again, it's a tool. And I love to say this. Mindfulness is not the same as yoga. Although being an eight-year yoga practitioner, yoga I think is a gateway drug to mindfulness. Does anyone know why? Does anyone practice yoga here? So what do you do at the end? So you do your breathing and your, your focus breathing through your practice. But what do you do at the end? Shavasana. What's your favorite part? Shavasana. That's, that's meditation. All right. So, but what is it? A classic definition of mindfulness is really just knowing what's happening in your head. And I'm going to argue your body at any given moment without getting carried away by thoughts. And here's the key. Without judging yourself. We're going to talk a little bit about that. I call it being productively introspective. I mean, that's my new business term. Wouldn't you like to be more productively introspective? Sure. A few more helpful terms as you get into this topic as I got into the topic. So what's the difference between mindfulness and meditation? I think there's so much talk about this that people use those terms interchangeably, which is totally fine. I think I use them interchangeably, but mindfulness is how we just defined it. It's kind of knowing where you are in the present moment right now. So it's, it's kind of like a lifestyle. It's a, it's a lifestyle. Meditation on the other hand is an actual mental training tool. When you meditate, you're mentally training the mind and so it's a tool. I don't know. Does that make, make make sense? Secular we talked about. That just means there's no religious affiliations even though mindfulness and meditation comes from, is 2600 years old come from Buddhism and Hindu traditions. And it's just been brought over to the West actually in the late 70s by a whole bunch of students that are now sort of the leaders of modern mindfulness. Rumination. I had to look this word up, although I did it all the time. Do you know what rumination is? I shouldn't have said that to my boss in that meeting. He's gonna think I'm an idiot and you ruminate on that thought maybe for an hour, maybe for a day, maybe for a week. When you have those thoughts and they tend to be negative over and over and over, my dog's gonna die. My dog's a puppy. My cat's gonna die. All of that is rumination. And the opposite of rumination is something that again a word I had to look up, equanimity. Equanimity is kind of the opposite of rumination, right? It's being more balanced even more focused and just I hate to use the word zen but it's being a little bit more zen whether it's business dealings or how you feel inside yourself. So it's kind of the opposite. It's a good thing. Self-awareness, that's a whole topic on itself. But self-awareness is a little bit more than just oh, I think I know myself. It's a lot about knowing yourself internally, externally, your strengths, your weaknesses, how are you perceived, how are you not perceived. So self-awareness is the key, I think, to all of this stuff. Key to mindfulness. It's the key to meditation. And again, anytime I can do some self-awareness training, I'm all about that. And then beginner's mind. I just want to introduce that. Beginner's mind is that curiosity. You know, when you came out of the womb, you didn't know anything. You looked at everything with a new, with new eyes. And that's what we call in the mindfulness world beginner's minds. You became a toddler. You know, you felt the grass. You saw bubbles for the first time. I think we, as adults, you know, we lose that beginner's minds as we get, as we just go through life. So let's do a little exercise that's going to help us get this back. And that's where the chocolate comes in. So if you would like my, sorry, can you have someone to help? Pass the chocolate quickly. What are you going to do? A beginner's mind chocolate tasting. Flamer. Pass it down. And all I ask you to do is not to kick the chocolate. And if you want, if you eat the chocolate, you want some more later, that's fine. But we're going to taste this chocolate together with a beginner's mind. And we're going to do it like we have never had chocolate in our life. So let's, let's do that. How's the passing going? Awesome. Let me know when everybody has some chocolate. Pass behind. I know it's hard not to unwrap it. Don't unwrap it yet. It's maybe a little painful for some of us. Almost there. Back row. Hope you got the flavor you liked. Don't ask me what they are. All right. So let's look at that shiny foil on our chocolate together. Just look at it like we've never seen gold or purple or orange or wow, it's kind of cool. And let's flip over our chocolate and see oh, there's some crinkly stuff on the back. All right. So go ahead and let's unwrap our package. Just noticing the, oh, I can hear the paper crinkling and take a look and is it a different color on the inside? I had some people that were ripping into that chocolate. You guys are very mindful and you can yeah, I like it. You're flattening out your paper and maybe pick up your chocolate now and notice the color the texture. Sorry, is it melting? You can lick your fingers I guess. Notice the color and the texture and you know, is there a little indentation on there? Okay. Awesome. Now let's put it up to our nose and give it a big sniff. I don't know what chocolate smells like, but this is really good. Okay, I'm going to ask you to pop it in your mouth, but don't chew it. Just pop it in there. Try not to chew and let it roll around a little bit. Remember, you've never tasted chocolate before. Did you get milk chocolate? Dark chocolate? Oh, I don't know. I don't know what that is. Feel the texture. Maybe you're salivating a little bit more. All right. Go ahead and bite into the chocolate. Sir, I saw that chewing. I Okay, go ahead and chew it. Chew it all up. So I guess it's very simple, but the question is, did you enjoy that chocolate? Maybe a little bit more than just movie Netflix chocolate? If we can approach life a little bit more like this, that's mindfulness. All right, awesome. All right, my favorite part. Common miss why people don't meditate. And I know we've got some people who do practice, but let's go through these. First of all, you do not have to have a hipster cat. That's the number one thing. I stole this from Dan Harris of 10% Happier. He uses this cat in his presentation. So the number one myth for everyone, me, you, everyone, I don't have time. I used to say really, but you know what? It's kind of true. I don't have time. I don't know if anybody in this room follows Tim Ferriss, but I kind of when I saw this quote, I kind of liked it. So I thought, I'm going to use it. I'm going to shame you a little bit. If you don't have time, the truth is maybe you're just not making a priority and isn't that what we all do? I clearly don't make going to the gym a priority. I used to back in the day, but I fell up the wagon and I just don't make it a priority. It's the same thing with anything, but let's see if we can revisit that. So here's what I've got to tell you the first hack. You don't have to meditate for 30 minutes a day on a cushion, on a mountain, cross-legged with your hipster cat, whatever. You can actually get in what we call mindfulness micro-practices in your everyday life. And I know this sounds really simplistic, but I'm going to take I'm going to make an assumption that pretty much everybody here brushes their teeth sometime, takes a shower, goes and gets coffee, commutes to work and probably walks to get somewhere. While you are doing all these everyday, mundane activities that you obviously have time for, you can be getting in a mindfulness practice. So let's just take brushing your teeth. You're brushing your teeth, got the mirror, you're going, oh my hair's got a bad hair day. Got to pick up the kids, got a meeting with the boss, I might be late. That's all busy mind and what most of us do. But instead, what if you brush your teeth and actually brush your teeth, you felt the brush, you swished the water around, you really just focused your attention on that top, on that activity. You know when you are in the shower and most people say, I get my best ideas in the shower. Does that, has that ever happened? I mean that's happened to everybody, right? It's because you kind of are letting your mind go with that flow of the water and that's another byproduct of mindfulness is creativity and flow. So anyway, what are your practices? Just that's the first take away. People will think I'm weird. Well, guess what? Some people will. So I don't know if you know this guy, everybody knows LeBron. He is a huge meditator and nobody thinks he's weird and you know why he meditates, the hell out of he is such a priority, but do you know why? Three points baby all day long. So LeBron James, Michael Jordan, Phil Jackson, these guys, you know, they've learned that mindfulness in what they do is really part of their, you know, how they enhance their performance. So next time someone says you're weird, think about LB. So here's the thing I want to just leave you with. Yeah, people might think you're weird, but it's a lifestyle that if you think about it change your mindset. It gives me an edge. It can give me an edge. Not take it away. And the more you do it, here's the goodbye product. The less you care what people think. This is key for me. Or you can tell me you're a ninja mode, or you can wear your sunglasses. Whatever. But the point is let's not get hung up on that. Now this one I can't relate to as much, but maybe you can. I don't deserve this time. It's like kind of like going to the spa. I'm going to relax and, you know, shut the door or take time away from my family or my kids or my activity or whatever. But I had this dated photo up here but it's the best one I could find. It's like you've got to take care of yourself. So when you're in the airplane and the mask come down it's never happened, but if it ever did you put your mask on first so you can help the person next to you. So that's kind of like the prioritization about mindfulness. I mean you can exercise right, you can brush your teeth, you can exercise. Are those self indulgences or those self care? So again just a little mindfulness switch toggle on your brain and again you just did the 3-3-6 exercise so the next time you think, this doesn't do anything for me, take a breath. Okay. I hear this one from my friends all the time, but Gail, I'm too busy to meditate. That's the first one. And the second one is my mind is racing. So much on my mind. I can't turn my mind off and I don't know if I can say I definitely can't say it now but I say you really need to meditate. So here's the thing. Meditation is not about turning off your brain. We're humans. I don't think our brains actually turn off until we die. So here's some hacks to get out of your own way or to get out of your own head. The obvious one is take a break, take a walk, go in nature, take a breath outside the door. I mean focus on something else and when you do that walk or that break, don't take your phone don't have your notifications on, don't do your to-do list and maybe when you're taking that break here's the best thing. Talk to someone you've never talked to before. Talk to a stranger. Yeah, I'm that weird person who talks to you in Starbucks line sometimes. Just depends on if your headphones are on or not. And here's the even better thing. Ask an inappropriate question. In other words, be curious. Be human. Okay, focus on something else. Not about turning off your brain. Last myth is, okay, I'm doing it. I've done it three times this week. I've done it for a month. Maybe I've done it for six months but it's so hard to keep going like that whole workout thing. So there's a lot of things you can do and by the way I just, I'm not competitive at all but this is old. I've actually meditated. This is my metrics on insight timer. I'm at 380 consecutive days. Yes! So, this is how I do it. Metrics. You know, you've got your Fitbit, you got your steps in, whatever your metrics are if that appeals to you, then use that for your meditation and there's all kinds of apps to help you do that. I am not going to miss 380 days. That's going to put me back to one. That's not going to work for me. Or gamify it. Reward yourself. You know, there's all kinds of reward programs and apps that, you know, you get gold stars and you get this. If that helps you out, then gamify it. I really like this one and I'll be honest with you. I have been known to text people that I've only met once to ask if they are, where they are in their 10-day run of doing 10 minutes for 10 days. Find an accountability buddy. Text them. Find someone to just say, hey, did you meditate today? Andrew, did you meditate today? You did. Awesome. You can join a meditation group or meet up, but just remember, you can always do it anywhere, anytime, and if you miss or you, you know, ruin your run, your streak, you can always start again. Alright, just someone to do a quick little shout-out to this book. It's called the ZBA, the Zen of Business Administration. This is what was my door opener to modern mindfulness. I didn't know what mindfulness was. I didn't meditate even though I was doing shavasta. I didn't know it was meditation. I was in a bookstore. I picked up this book and it's written by Mark Lesser. He was a CEO of his own multi-million-dollar company and a Zen Buddhist priest and he talked about how to marry business and mindfulness and meditation. Wow. Blew my mind. Blew my mind so much that Mark Lesser is the CEO of a program at Google called Search Inside Yourself Leadership Institute and I'm flying there tomorrow to enter their teacher training program. So from that book and that bookstore to my next career going to San Francisco, thank you, Mark. Alright, do you guys want to do one more little exercise? Do you mind? There's quite a few people in the room. So here's what I want you to do. It's really, really simple. It's going to take two minutes. I want you to think of a word. A word that represents either your personal brand or your professional brand if you're not comfortable doing it and it could be anything. And then I want you to well if we had a pen and paper we'd write the word down right? I'll just give you my word. My word is integrity. Now I want you to take that word and I want you to turn to someone you don't know sitting by you and tell them your word. I want you to own it and I want you to just tell them why that's your word and you can do this in 20 seconds, 30 seconds. But talk amongst yourselves. Integrity. We got a few more minutes. Okay guys. So just bringing our focus back to the attention of mindfulness I don't know how that felt for you but stating your brand, your personal branding or this is what I call it because we're talking in a business setting it's an intention. You basically said an intention and how does it feel to state an intention and then tell somebody about it? I think it feels pretty good. That's a mindfulness practice. Okay. You guys owned it. Thanks. Alright. A little bit about the science behind mindfulness because mindfulness has a PR program. It has a bad PR wrap and meditation and mindfulness you know I used to work in the wine business and people would say ooh wine. I want to talk about wine. This is my favorite wine. I want to go to wine country. I love Sonoma. Where do you stay? It was like a conversation you know starter galore. Now I say oh I teach mindfulness and emotional intelligence and this is what I get. Really? Because they're like looking at me going ooh does she have a cushion? Does she have a tattoo? Does she chant? You know patchouli. I mean I don't want to offend anybody but you know all that stuff that goes with the PR woo-woo-ness of mindfulness. So that's not what we're talking about. We're talking about let's talk about the science. There are so many studies and I don't know it's in pop culture and it's everywhere it's almost too much but I just want to share a couple with you really quick. The de facto study that kind of brought mindfulness back to the mainstream was in about 2011 and it was at Harvard. We like Harvard and here's what they did. They took a group of eight people. People just like you who had either never meditated, who had never meditated before. I'll just say for the study they had never meditated. They spent a half a day with them and they taught them to meditate. Little focus breathing, maybe some visualizations, not a big deal. After the next eight weeks they took them through a course where they meditated as part of the study so they knew they were meditating for about 10 to 15 minutes. And here's what they did and this speaks to me. They took a scan of their brain before the eight weeks and they took a scan of their brain after the eight weeks and here's what they found. You can train your brain through mindfulness and meditation techniques. The part of the brain that was responsible for self-expression and compassion and empathy that gray matter, it grew and expanded. And the part of the brain that was anxious and depressed, it actually shrank. So that was kind of the first study that hit the press and everyone went whoa, what is this? Okay, this is science. This is some guru talking to me. And then another piece of science I love to talk about, although it's a love-hate relationship, I came up through the work world in the 80s and if you weren't multitasking and working hard and working it, you just weren't doing it, but let's just talk about multitasking. Well, guess what? It turns out the brain doesn't work well as we multitask. So you're on your email, you're on your email, checking your email, while you're on a conference call, while you're tweeting and while you're looking up what you're going to cook for dinner or whatever. The brain doesn't work that way you know, we have consequences. Basically you get stressed out every time you switch focus you make mistakes okay and I always forget the last one you get stressed out, you make mistakes and it just takes longer to do the tasks so multitasking is not a good thing. Anyway just take that information at your will but there's a science to prove to back it up alright, so let's get to the good part finally. What's the in it for you? I don't know about you I love this cartoon you've probably seen it before, but I'd rather be the being on the right that's the dog if anybody's ever had a dog they can teach you a lot about being Zen and being mindful so again, a lot of science to back this up but we're just going to run through some really cool byproducts of mindfulness and meditation and I'm going to personalize this because I've been meditating for about two years now and the first thing I noticed right away, two weeks into it I was way less reactive I mean I'm a type A kind of potty mouth kind of girl and I'm just going to tell you the classic is you're on the freeway or on the highway and someone cuts you off and I'm that person who's going to at least think about it if not flip you the bird so just being less reactive and just think about that less reactive in conversations at work maybe with someone difficult maybe with your mother-in-law your interpersonal relationships I'm telling you this is worth the price of meditating which is by the way zero cost you nothing to do it so less reactive, manage stress everyone knows about this one so I'm not going to make a comment on how much stress you may or may not have in your lives but we know that stress leads to a lot of bad things in our society chronic illness, depression just feeling bad meditating and having mindfulness in your life will reduce your stress I'm going to make that guarantee more resilience now this is a little bit harder to measure scientifically but I don't know if you know who this is, this is Sarah Blakely the CEO of Spanx she was turned down by about a hundred people with her basically alternative shapewear, pantyhose line mostly those hundred people were dudes they were men and she kept going and of course now she is the CEO of a multi-billion dollar company she gets to hang out with Sir Richard Branson and you know, resilience she's a big meditator and then this one needs really no explanation but I'm kinder ask my husband of 30 plus years I am 50% kinder I don't know what that means that I was before but I will take that statistics to the marriage bank all day long or the relationship bank or the work bank whatever bank you want to put your mindfulness credits in so anyway alright, a little bit more about business and culture let's look at the numbers just to give you a perspective of where we are in terms of mindfulness and meditation so something we know about is the yoga industry yoga has been around I think probably 15 plus years it's become popular in the West and that's a 16 billion dollar industry compared with the modern mindfulness business to business industry so I just want to give you that number to look at approximately 36 million Americans or 15% of the population practice yoga again I'm a yogi so that seems a little low but okay, I accept that and only 18 million people are currently doing some type of meditation mindfulness, emotional intelligence professional development so you know what we only have to go up from here and again if I can open the door to any of you to maybe step through and see how this is a business tool let's work on that statistic so just a couple of quotes from people that I admire in business or they just said a really good quote Ariana Huffington she's out of the media business and into the mindfulness business now she specifically talks about sleep with her new company called Thrive stress reduction in mindfulness doesn't just make us happier they're a proven business advantage okay, Huffington Post, I'll take that this is where it really hits home in terms of business and I don't know if you've seen the statistic but stress, we'll just talk about stress not anxiety, depression, any of the other negatives costs the US business economy 300 billion dollars 300 billion dollars and that's you know healthcare costs, absenteeism turnover, getting hurt on the job accidents and just generally not liking what you're doing every day and that's money that nobody ever gets back the good news is that as of now about 40% now this number seems high but I'm loving it 40% of US businesses are saying we're promoting some type of professional development, mindfulness emotional intelligence leadership so it's on the rise we're all in this together the first CEO of Twitter I think he said it beautifully meditation is not just a nice perk that makes this a nice fluffy place to work it makes you better it makes the company better and we really believe in the hard science of it I just want to talk about company culture and you know that's a whole another product but if people are aligned and you know they're happy at work and they're co-collaborating together and co-creating it's just a much better place to be so here's some more practical problems and I just saw these stats last night and I was like floored by them I don't know if there's any managers or team leaders in the audience but apparently you're unable to focus and be attentive 20% of the time in meetings that's stunning this one's not so stunning our minds water 47% of the time so half the time you haven't been listening to a word I've said that's okay but here's the flip side of all of us in the room and I think we are actually the anomaly only 2% of us are making time for some type of professional development growth or mindfulness so I just wanted that to sink in a little bit and here's the last slide that I'm going to make on the case of adopting mindfulness and meditation and we go back to Harvard the main business case for meditation is if that you are fully present on the job you will be more effective as a leader maybe you'll listen more you will make better decisions maybe you'll multitask less and you will work better with other people yes alright we're almost done pop quiz time I don't know if you recognize this character but she was my first mindfulness teacher and I'm going to guess your first mindfulness teacher who is this yep and what did she say at the end of that movie to Dorothy you always had the power my dear you just needed to discover it for yourself she is my number one mindfulness badass thank you Glenda alright just a couple of resources for you and I'm happy to send this to anyone who doesn't love a meditation app anybody here use any type of meditation app or tool and when I say use it I don't mean just download it and look at it alright so two quick things I always recommend headspace to anyone who's just getting into it 10 minutes for 10 days if you can do that get back to me tell you how you feel you do it for free and then my favorite app is insight timer and it's just really big and robust and if you don't know about it check it out you want to do some recommended reading these first three books are really very business focused if you're an engineer or someone like that then the latter two ton more resources there are magazines and seminars and training programs and these are sort of the top three University of Massachusetts UCLA and where I'm going tomorrow search inside yourself at Google I'm pretty excited so anyone meditation curious yet alright I have one last thing can you guys bear with me for 90 more seconds and let's do just a really quick meditation together let's do this but let's don't do it with me let's do it with my friends Andy Petticoam of headspace and Jimmy Kimmel did anyone see this around the world there's so many people in bars right now just do what they do I'm going to do it with you and if you are watching in a bar I'd recommend you put your glass down make yourself comfortable you dim the lights a little bit I would always encourage people who haven't done any meditation sit comfortably on a chair you don't need to sit cross-staged on the floor and whatever you do don't try and stop your thoughts don't stop your thoughts I think the classic mistake is to try and stop your thoughts just allow thoughts to come and go so take a moment to get comfortable am I comfortable or are you comfortable am I comfortable because I lean back no I think it's good whatever works for you don't go right back ok just right there too many parts ok so all of you sitting out there just take a moment and I'd like you to start off with your eyes open don't close your eyes straight away just a really soft focus with the eyes just take a big deep breath breathing in through your nose and out through your mouth and as you breathe out through the mouth closing the eyes and just take a moment before you do anything else just to enjoy that feeling of having nothing to do nowhere to go nothing to check just taking a moment to pause as you pause just feel the contact the pressure of your body against the seat beneath you the feet on the floor and the hands and the arms just resting on the legs and as you sit there just beginning to notice the breath the way the body is breathing the rising and falling sensation if you can't feel anything just gently place your hand on your stomach just feeling that movement again allowing thoughts to come and go the only thing you need to do is to realize when the mind's wandered and gently bring it back to the breath again and then just gently bringing the attention back to your body back to that feeling of contact on the chair the space around you and when you're ready you can just gently open your eyes again for doing that national television talk about mainstream awesome alright so I just took your picture I just want you to know it's for my own personal use no I'm gonna take it to Google and show them what I did today maybe it'll give me a leg up anyway I'm happy to answer any questions that you may have I'm happy for you to reach out to me about any questions I just have to do a plug I've started a meditation meetup around the fountains of Kansas City I thought that would be kind of cool to go to some of the bigger well-known fountains and just as a group try to do a little meditation to the sounds of the fountains for that you can find me on modern mindfulness for busy people meetup and I thank you for your time and attention and I hope you go off with intention today and that you meditate well thank you thanks guys you were great even you three yeah would you mind going back to your slides with the books yeah absolutely and I have a hundred more books okay but I love the books yeah but these are awesome that mindful work really will make the connection between work life and mindful life he does a beautiful job