Mindful Snack

5-Week Journey to Practice Mindfulness and Yoga

Join Jeena Cho (Speaker, Author, Attorney) and Ashley Molson (Speaker, Yoga Instructor, Attorney) for 5-Weeks of “snack sized” mindfulness and movement practices for busy lawyers.


What is Mindful Snack?

As lawyers, we’re constantly struggling with our seemingly endless to-do lists. It’s often not practical or possible to take time away from our work to focus on ourselves or destress. We have a tendency to put our needs on the very bottom of the to-do list (which means it never gets done). Although it would be ideal to have a few hours per day to take time for ourselves, what we often neglect to see is that meaningful and lasting change starts with small and short but intentional practices.

For this reason, Jeena and Ashley are offering an online 5-week course designed to add mindfulness, meditation and yoga into our very busy schedule.

Why mindfulness, meditation and yoga? Congressman Tim Ryan puts says it perfectly. “Anyone who has a busy professional life serving others, whether it is in the legislature, the boardroom or the courtroom, can benefit from a daily practice that mitigates stress, improves focus and helps reconnect us with ourselves and our own values.”

The sessions are designed to be manageable for even the busiest lawyer.

Each session can be done in the privacy of your home or office. Yoga segments are designed to be done in the office in work attire. There’s no need for a yoga mat or yoga pants.

Join us for this 5-week journey! Each session is just 30 minutes.
Eventbrite - Mindful Snacks, 5-Week Journey to Practice Mindfulness and Yoga

You might be saying to yourself: “I tried meditating once, but it wasn’t for me” or “what can you accomplish in 30 minutes?”

We know from personal experience that creating a healthy habit requires two foundations:

  1. Willingness or intention
  2. Deliberate practice

Too often, we try to do too much too quickly and feel discouraged. This workshop is designed to be snack sized — easy to consume so you can habitualize self-care and well-being practices.

Watch the Preview Session


Each session will be a bite size mindfulness + yoga practice in just 30 minutes!

This is a 5-week online workshop.

  • Wednesday, July 26, 9:00 AM – 9:30 AM PST/ 12:00 PM – 12:30 PM EST
  • Wednesday, August 2, 9:00 AM – 9:30 AM PST/ 12:00 PM – 12:30 PM EST
  • Wednesday, August 9, 9:00 AM – 9:30 AM PST/ 12:00 PM – 12:30 PM EST
  • Monday, August 14, 9:00 AM – 9:30 AM PST/ 12:00 PM – 12:30 PM EST
  • Monday, August 21, 9:00 AM – 9:30 AM PST/ 12:00 PM – 12:30 PM EST

Eventbrite - Mindful Snacks, 5-Week Journey to Practice Mindfulness and Yoga

Each 0.5 Hour Mindful Snack Session will Include:

  1. A short guided meditation (0.2 hour)
  2. Yogic Movement you can do while at the office (0.2 hour)
  3. A Mindful Tip of the Week (0.1 hour)
  4. Q&A (optional)
  5. Mindful tip of the week delivered into your Inbox every Monday morning.

The sessions will be recorded in case you can’t make it, but of course, you’re encouraged to attend the live session.

Eventbrite - Mindful Snacks, 5-Week Journey to Practice Mindfulness and Yoga


“As someone who has meditated for thirty years, I was very happy to find this wonderful and effective introduction to the practice. 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



  • Early Registration (Before July 1, 2017) = $250.00 plus a 30 minute coaching session with Ashley or Jeena and a copy of Jeena’s book, The Anxious Lawyer.
  • General Registration (any time between July 2, 2017 and July 15, 2017) = $275.00 plus a 30 minute coaching session with Ashley or Jeena.
  • Late Registration (any time after July 15, 2017) = $275.00

**Special Buddy Rate** Sign up with a friend and you’ll each save $50.

Eventbrite - Mindful Snacks, 5-Week Journey to Practice Mindfulness and Yoga

Tips For Creating a Habit

Research indicates that we’re more likely to stick to our commitment if we have an accountability partner. We encourage you to find a buddy to join you on this 5-week journey. Register with an accountability partner and you can both save $50 off of registration.

Feel free to email us if you have any questions before you sign up by sending an email to either Jeena [email protected] or Ashley [email protected].



Jeena Cho is the co-author The Anxious Lawyer, An 8-Week Guide to a Joyful and Satisfying Law Practice Through Mindfulness and Meditation (ABA). She is a regular contributor to Forbes, Bloomberg and Above the Law where she covers resilience, work/life integration, and wellness in the workplace. She regularly speaks on women’s issues, diversity, wellness, productivity, mindfulness and meditation.

Ashley Molson is an Attorney, Yoga Instructor, Speaker and Coach. She spends her life teaching others how to breathe, either by coaching them through stressful legal issues or coaching them through their stressful lives. She teaches a yoga class once a week and then educates her community by hosting events, writing blogs, recording videos or speaking for groups about mindfulness, yoga and meditation for professionals and lawyers.

Testimonials for Jeena and Ashley

“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

“I loved that it was a safe space for everyone to connect and talk about their experiences.”
— Allison Elgart, Legal Director, Equal Justice Society

“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

“I just had a session with Ashley this afternoon. She’s an amazing woman. She’s spiritual, she teaches yoga, she’s a lawyer and she’s really connected to her self-awareness and helping others find that connection, too. We talked about meditation, work and rest. She and I connected so well, I can’t imagine her having a hard time connecting with anyone! We also discussed knowing how you work and being okay with your own style of work and all kinds of other amazing things. No matter who you are or where you are in the country, you should sign up with her. I was feeling lazy the day we spoke ad then I talked to Ashley and I actually went on to accomplish things, so I thank her for that.”
— Koren

“I met Ashley Elizabeth in February of 2016. A little over an hour into a session with her I felt nourished, understood and expressed of cool inspirations I have been kicking around on my own. One good deep, well-timed conversation with such a centered soul can drive ideas and inspiration further down the road. This is Yoga at its finest ~ weaving together all aspects of self, self-study and self care.”
— Kelly

“I’m very happy & excited to work with Ashley.
Since our MeTox session I’m feeling very good and more relaxed. I’ve made calls to customers I had been procrastinating on. Things have changed in a positive way. It’s very nice to be motivated to do things that I’ve been hesitant to do for a long time. The best part is my negative self talk is turning into uplifting conversation with myself.”
— Manny