1. The Anxious Lawyer – Ways
of Cultivating a Joyful Law
Practice
#JeenaforMyCase

2. About MyCase
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3. About MyCase
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MyCase Websites

4. About Our Presenter
• Partner at JC Law Group in San
Francisco - practices bankruptcy
law
• Author of upcoming ABA book The
Anxious Lawyer
• Teaches Mindfulness Meditation to
lawyers
• Jeena completed over a dozen
training classes on mindfulness
• She has published extensively on
mindfulness, including Lawyerist
and Attorney at Work
• http://theanxiouslawyer.com/
Jeena Cho
Add
Photo

5. Hello!
I am Jeena Cho
I am here because I love to help
Lawyers cultivate happier, more
fulfilling and joyful lives!
You can find me at:
@jeena_cho
TheAnxiousLawyer.com

6. Be Here
“

7. Poll #1
1. Never
2. Occasionally (less than once per week)
3. Regularly (more than three times per week)
Do you meditate?

8. ● Why should I
meditate?
● What is
Mindfulness?
● How will it
improve my law
practice?
● Understanding
& increasing
happiness
● Common Fears &
Concerns
o Losing the “edge” or
getting “soft”
o Become less
assertive/aggressive
o It’s “woo woo” or “touchy
feely”
o I don’t have time
Topics Covered

9. Why Practice Meditation?
● Emotion regulation
● Decreased reactivity
and increased response
flexibility
● Enhances interpersonal
relationships
● Self-insight, morality,
intuition, and fear
modulation
● Reduces stress &
anxiety
● Increased information
processing speed
Manage symptoms:
● Anxiety disorders
● Asthma
● Cancer
● Depression
● Heart disease
● High blood pressure
● Pain
● Sleep problems
What Are the Benefits of Mindfulness? A Practice Review of Psychotherapy-Related Research
http://www.traumacenter.org/products/pdf_files/Benefits_of_Mindfulness.pdf
Meditation: A simple, fast way to reduce stress http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858?pg=1

10. Your Brain – On Meditation
http://www.fastcompany.com/3015486/how-to-be-a-success-at-everything/10-simple-
science-backed-ways-to-be-happier-today

11. How to Increase Happiness
“90 percent of your long-term
happiness is predicted not by the external
world, but by the way your brain
processes the world.”
~Shawn Achor

12. 1.
What is Mindfulness?
Why Should I Care?
Let’s start with the basics.

13. “
Mindfulness means paying attention in
a particular way;
On purpose,
in the present moment, without
judgment or preference.

14. BIG CONCEPT
Be in the present moment

15. Your mind?
Does it feel like this?

16. Present moment?
What does that mean?

17. What is
Meditation?
What it’s not

18. Meditation
What it is:
● Formal tool for
practicing mindfulness
● Inner exploration and
reflection
● Tool for gaining self-
knowledge
● Change our
relationships to
thoughts/feelings
● Gaining equanimity
What it’s not:
● Not about clearing or
having a blank mind
● Not about obtaining
peaceful state or nirvana
● Not about pushing away
thoughts/feelings
● Not a religious practice

19. Poll #2
On a scale of 1 – 5:
1-2: Not stressed at all, low levels of stress
3: Moderate amount of stress
4-5: Highly stressed
How stressed are you?

20. Let’s Practice

21. Poll #3
On a scale of 1 – 5:
1-2: Not stressed at all, low levels of stress
3: Moderate amount of stress
4-5: Highly stressed
Now, how stressed are you?

22. 2.
How do I bring
mindfulness into my daily
life?
Some Tips

23. Understanding the Stress Response

25. In case of emergency: STOP!
● Stop
● Take a breath
● Observe
● Proceed mindfully

26. The Breath
● Anchor to the present moment
● Always with you
● Full of information
● How do you breathe?
o Importance of Diaphragmatic
breathing

27. Be Awesome
How mindfulness can help
lawyers

28. The Mindful Lawyer
Awareness of boundaries
https://www.flickr.com/photos/david_ludwig/386317095/

29. The Mindful Lawyer
Corrective Measure

30. The Mindful Lawyer
Vicarious Trauma & Compassion Fatigue

31. The Mindful Lawyer
Cognitive – React vs. Respond

32. The Mindful Lawyer
Acceptance

33. Let’s Talk About “Time Management”

34. 1,440 Minutes Per Day
● Finite amount of time
● Where is your attention?
● In the past? In the future?
● How do you begin your day? Start with
your intention. What is truly important
in your life?

35. Want to be
happier?
Practice being in the
present moment

36. 5 Scientifically Proven Ways to Be Happier
1. This moment – it’s a privilege
2. Meditate
3. Gratitude Journal
4. Smile
5. Random acts of kindness
(Bonus): Exercise
Happiness is a choice!

37. How to Meditate
1. Set a timer
2. Find a comfortable position – sit or lay down
3. Check body
4. Close eyes
5. Bring the attention to the breath. Breath in and
out.
Practice. Practice. Practice.

38. Troubleshooting Meditation
1. Time
2. Thoughts
3. Feelings & Emotions
4. Pain
5. Sleepiness
Practice. Practice. Practice.

39. Contact Us
Jeena Cho
• JC law Group, PC
• http://www.theanxiouslawyer.
com/
• 415-963-4004
• Jcho@JCLawGroup.com
MyCase.com
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40. Thank You