Below are the resources I prepared for my sessions at the 2013 Emerging Women Conference. Enjoy!
PDFs of Slide Shows:
Keynote Presentation: McGonigalEmergingWomenKeynote
Take the Leap Breakout Workshop: McGonigalEmergingWomenWorkshopSlides
Self Compassion Letter Writing Exercise (word doc)
Values Affirmation Writing Exercise (word doc)
Guided Meditations/Practices (MP3s and video)
“Activate Your Motivation” Flow Yoga Practice (20-min video)
Breath Focus MP3 (instructions for practice followed by 3 5-min intervals marked by meditation bowl ringing, for up to 15-min practice)
Listening to Your Body MP3 (5-min meditation/reflection)
Befriending Your Body Body Scan & Gratitude Practice MP3 (20-min meditation/reflection)
Surf the Urge instructions (breathing practice for dealing with cravings/impulses/anxiety/difficult emotions)
Resources from Organizations I Work With:
The Stanford Center for Compassion and Altruism Research and Education (includes many videos of compassion-related talks, research papers, and other resources)
The Center for Greater Good (UC Berkeley) — articles, videos, and more on the “Science of a Meaningful Life”
“Choose to Change” (On-Demand 6-Week Video/Audio course from SoundsTrue.com) In Choose to Change, Dr. Kelly McGonigal presents a six-week online video course on the process of intentional change that blends lecture, experiential exercises and guided meditations, Q&A with participants, and more. CE credits available to a range of healthcare professionals. This series includes videos of previously live sessions, as well as downloadable MP3s of all meditation/self-reflection practices in the program. Get immediate access online at Sounds True.
“The Neuroscience of Change” (6-Session Audio Program from SoundsTrue.com – CDs or downloadable) CE Credits available for the downloadable version. Or order the 6-CD set from any major bookseller, including Amazon, Barnes & Noble, Books-a-Million, Chapters (Canada), and Indie Bound.
“Boost Your Willpower: 28 Days to Create the Change You Want” A Free 4-Week Online Program through YogaJournal.com
Through this exclusive Yoga Journal program, created by Stanford University psychologist Kelly McGonigal, you will learn to identify what you really want and gain the tools and skills needed to reach those goals. You can do this program anytime, at your own pace. After you sign up, you’ll receive daily emails with links to asana practices, meditations, and self-reflection exercises to tap your inner guidance, focus your energy, and strengthen your willpower muscles. Plus, you’ll enjoy great information and tips about how willpower works and how to create a life that supports all of your goals. The program also includes invitations to live online chats with Dr. McGonigal.
Note: I’m especially excited about this program because it provides participants with free access to professionally produced yoga videos and guided meditations. The program includes four different yoga videos: a gentle flow practice emphasizing breathing stretches; a more energetic flow practice accessible to all levels; a restorative yoga practice; and my favorite, a simple flow practice integrating mudras (hand gestures).
“The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It” (Penguin 2011) describes the science of self-control and how to apply it to your own life.
If you are interested in sample yoga sequences and scripts for meditation/breathing exercises appropriate for beginners, people dealing with physical pain or health challenges, or those interested in cultivating mindfulness and self-compassion through yoga practice, I recommend my book Yoga for Pain Relief (New Harbinger 2009).