(Webinar Slides) The Anxious Lawyer – Ways of Cultivating a Joyful Law Practice

The Anxious Lawyer – Ways of Cultivating a Joyful Law

Practice#JeenaforMyCase

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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

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

Be Here

“

Poll #1

1. Never

2. Occasionally (less than once per week)

3. Regularly (more than three times per week)

Do you meditate?

● Why should I

meditate?

● What is

Mindfulness?

● How will it

improve my law

practice?

● Understanding

& increasing

happiness

● Common Fears &

Concernso 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

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

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

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

1.

What is Mindfulness?

Why Should I Care?

Let’s start with the basics.

“

Mindfulness means paying attention in a particular way;

On purpose,

in the present moment, without judgment or preference.

BIG CONCEPTBe in the present moment

Your mind?

Does it feel like this?

Present moment?

What does that mean?

What is

Meditation?

What it’s not

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

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?

Let’s Practice

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?

2.

How do I bring

mindfulness into my daily

life?

Some Tips

Understanding the Stress Response

In case of emergency: STOP!

● Stop

● Take a breath

● Observe

● Proceed mindfully

The Breath

● Anchor to the present moment

● Always with you

● Full of information

● How do you breathe?o Importance of Diaphragmatic

breathing

Be Awesome

How mindfulness can help

lawyers

The Mindful Lawyer

Awareness of boundaries

https://www.flickr.com/photos/david_ludwig/386317095/

The Mindful Lawyer

Corrective Measure

The Mindful Lawyer

Vicarious Trauma & Compassion Fatigue

The Mindful Lawyer

Cognitive – React vs. Respond

The Mindful Lawyer

Acceptance

Let’s Talk About “Time Management”

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?

Want to be

happier?

Practice being in the

present moment

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!

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.

Troubleshooting Meditation

1. Time

2. Thoughts

3. Feelings & Emotions

4. Pain

5. Sleepiness

Practice. Practice. Practice.

Contact Us

Jeena Cho• JC law Group, PC

• http://www.theanxiouslawyer.

com/

• 415-963-4004

• [email protected]

MyCase.com

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