Mindful Pause: 6 Minutes to Better Lawyering

Combine daily 6-minute mindfulness practice with support of a Mindful Lawyers community.

Create a more sustainable, peaceful, and productive law practice in just 6-minutes a day.

Self-paced online course designed by a lawyer for lawyers.

Regular, deliberate practice over a sustained period of time is the key to better lawyering.

Are you feeling...

  • Burned out?
  • Overwhelmed?
  • Constantly stressed and anxious?
  • Perpetually pressed for time?
  • Lack focus and concentration?

Do any of these thoughts sound familiar?

  • I’m so unhappy! I feel trapped and hopeless.
  • I never have enough time.
  • I’m not good enough. Good enough lawyer... good enough spouse/parent... Always letting someone down.
  • I feel so alone. I feel like a failure; I’m the only one going through this stress.

Is your solution to double down and do more? Work harder. Take on more obligations. Make more sacrifices. How’s it working for you?

I’ve been there… Losing sleep because you’re worried about your clients’ problems. Constantly trying to see around corners.

Want to know a secret? Being a lawyer doesn’t have to be this way.

I’m intimately familiar with the struggles of lawyering.

Seven years ago, I had constant, chronic anxiety and was diagnosed with social anxiety disorder. I started my career as an assistant state attorney in 2004, and have been practicing bankruptcy law since 2009.

I have seen first hand the power of adding a simple mindfulness and meditation practice to my daily life.

Here’s what I’ve learned in my journey from “the anxious lawyer” to “the mindful lawyer.” We were never TAUGHT healthy, sustainable behaviors that promote well-being.

Just like the practice of law, managing stress also requires PRACTICE.

The Science Behind Mindfulness

Job effectiveness: Increased by 6%

Stress: Decreased by 32%

Anxiety: Decreased by 30%

Depression: Decreased by 29%

Results of the research study by the Department of Psychology & Brain and Mind Institute at The University of Western Ontario on impact of mindfulness and meditation practice for lawyers. (Read the full study.)

"While the "thinking mind" is a critical tool for lawyers, meditation relaxes the thinking mind, allowing new and creative insights to surface. Most of my best trial strategies and business initiatives emerged in this way! But the real benefit is the peace and calmness that meditation has added to my life."
Mary B. Cranston
Retired CEO of Pillsbury Winthrop Shaw Pittman, LLC; first woman to head a major global law firm

Mindful Pause: 31 Days of Bite-Sized Practices for Cultivating More Joy and Satisfaction

Spend just 6 minutes per day learning, practicing and implementing practical mindfulness and meditation tools for 31 days and see the impact it makes in your life.

Spend just 0.1 hour, every day to prioritize your own well-being. Get more of what you love out of being a lawyer while moving beyond the negativity and anxiety that has held you back.

Of all the 0.1 hours you dedicate to your clients, isn’t your well-being worth a single six-minute? If you’re anything like ‘the average attorney,’ you’ll bill about 150 hours working for clients each month and over 200 hours at work overall. That’s a lot of time dedicated to other people’s needs! You deserve a little time for yourself.

Set aside just .1 hours a day— a mere 1.5% of your working time — to pause, breathe and become a happier you.

What’s Included?

  • 31 Modules: Actionable guides to help you deal with common lawyer challenges (6-minute) — See topics below.
  • Guided meditations (6-minutes)
  • Includes 1-year membership to the Mindful Lawyers Community! ($199 value)
  • 1-hour Webinar: How to Manage Difficult Conversations (Qualifies for 1-CLE credit for California attorneys)

What Will I Learn?

  • Stress and anxiety management
  • Tools for improving focus and concentration
  • Foundations of mindfulness & meditation
  • Set boundaries
  • Increase your resiliency

“I would definitely recommend Jeena’s meditation courses to any of my colleagues who are looking for a little more peace and harmony in their very busy professional lives. Jeena expertly guides you through the basics of meditation.”
Lori Andrus
Partner at Andrus Anderson LLP

What Results Can I Expect?

  • Time Management: Examine how you spend your time, and how you set boundaries with other people
  • Stress Relief: Stay calm and find happiness and gratitude in the moment
  • Productivity: Concentrate on the work at hand, and break the cycle of constant worry
  • Conflict Resolution: Gain a sense of calm when handling difficult clients or resolving stressful situations with a judge or opposing counsel
  • Confidence: Feel more comfortable being “you” and living in alignment with your values
  • Well-being: Learn how to replace unhealthy and unproductive thoughts and behaviors with healthier habits

I’ve been to several of Jeena’s workshops. I find her warm, compassionate and funny style engaging and inspiring. Her book inspired the longest run at meditation that I have ever had as well as a fresh approach to being really with my very young children and not thinking about a 100 other things. It has really helped my relationship with my family, my work and life in general. I am ever grateful to her.
Shannon M Callahan
Senior Counsel, Seyfarth Shaw LLP

1. Topics

Foundational Practices

Week One 

  • Mindfulness and Meditation 101
  • Self-care practices to feel and perform your best
  • Increase focus & concentration
  • Practices for cultivating more joy and happiness

Managing Stress

Week Two 

  • Turning off the Work Brain 
  • Working through difficult emotions
  • Finding calm when responding to a difficult email
  • Dealing with challenging people 

Managing Anxiety

Week Three

  • Working with general anxiety
  • Anxiety before a hearing
  • Managing anxiety during a difficult conversations
  • Public speaking anxiety

Cognitive Reset

Week Four

  • Stop the cycle of looping thoughts
  • Using mindfulness to navigate through uncertainty
  • Letting go of self-judgement and self-criticism: Overcoming the feelings of Not Enough

2. Guided Meditations

  • Letting go of stress & anxiety
  • When you’re having a bad day
  • Compassion towards self
  • Compassion towards others
  • Tapping into your inner strength
  • Mindfulness meditation
  • Body scan
  • Find your calm
  • Gratitude
  • Concentration/ Mantra

About Jeena Cho

I teach lawyers to harness the power of mindfulness to decrease stress and anxiety while increasing focus and concentration. I have special insights into what lawyers go through because I am a lawyer.

I started my legal career as an assistant state attorney in 2004, handling domestic violence cases, and I have been practicing bankruptcy law at JC Law Group PC since 2009.

I’m the co-author of The Anxious Lawyer, the first book published by the American Bar Association on mindfulness and meditation. Today I speak, coach, and provide training to law firms on how lawyers can use mindfulness to boost productivity while enjoying a happier and more fulfilling professional and personal life.

Is Mindful Pause for You?

Mindful Pause IS…
  • Actionable and practical
  • A daily commitment (just 6 minutes per day!)
  • Fun, informative, supportive and results-oriented
  • For lawyers who want to have more peace and happiness in their life
Mindful Pause IS NOT…
  • Stressful
  • Full of excessive amounts of reading
  • A “quick fix”
  • For lawyers who are not ready to devote 0.1 hours per day to improve their well-being

Mindful Pause can be the added boost of peace, calm, resilience and optimism that you need to feel more joyful, fulfilled, productive and successful as a lawyer – at work and in your personal life.


The next program will officially begin on June 4, 2018. Your investment:  $349

Frequently Asked Questions

You can begin the 31-day program as soon as you enroll. Each week, seven modules will be released. You’ll have access to all the content through end of 2018 for continued practice.

Everyday for 31 days (starting June 1, 2018), you’ll receive one 0.1 hour practice. The entire course is online and on-demand. We’ll be using Teachable, an online learning program that works seamlessly on all devices.

You will receive an optional daily email to do your 0.1 hour practice. However, all the content will be delivered via the Teachable online learning delivery program.

I encourage you to find a time during your day to do the 0.1 hour practice. However, if you miss a day, simply pick-up where you left off and continue.

This is a self guided course. You’ll receive a bite-sized practice delivered to you daily. You can do the practice at a time that works best for your schedule. However, I do encourage you to calendar 6-minutes and treat it like an appointment. Remember, you’ll only see results through regular and consistent practice

Unfortunately no. CLE credits are not available for the 6-minute practices, including meditation time.

Yes! You are free to download any of the videos or guided meditations. 

While the course is designed to be completed each day, you’ll have access to all the content for one full year. You’re also welcome to download all the videos and guided meditations for your personal use after the first year.


“Mindfulness for Attorneys changed my perspective on how to approach challenges in the workplace and at home. My anxiety has decreased and I feel much more centered; I am even sleeping better.” — Laura Blumenstein, Civil Litigation Attorney

“Informative and enthusiastic. Well done.” — Brian Berson, Criminal Defense Attorney, San Francisco, CA

“The class really reinforced my commitment to practicing mindfulness.” — Sarah Van Voorhis, Family Law Attorney, San Francisco, CA

“As a result of the class I am able to focus less on complaining and more on doing: Whine Less, Do More.” — Mary Persyn, Persyn Law & Policy

“My life as a lawyer, a solo business-person, and mom to 5 is chaotic. I am very grateful that Jeena brought to me a different perspective to my day. Life may not slow down, but now I can see how taking a breath, improves each day.” — TC Langford, Langford Law Office, Bryan, TX

“Meditation has become a skill that I may place in my toolbox to become a more focused attorney and control the stress accompanying everyday living.” — Rachel Lynn Foley, Bankruptcy Attorney, Kansas City, MO