Category Archives: Brilliant Conversation

Taking It Easy This Well-Being Week in Law

For the first time in a few years, I am looking forward to a relatively easy Well-Being Week in Law. In case you didn’t know, May is Mental Health Awareness Month. The first week of the month is appropriately dedicated to promoting well-being in the legal profession. As a mindfulness teacher, this is often a busy week for me.

But, as a school lawyer too, this time of year is otherwise hectic for me. I have a few nice events lined up this week, which I share below. In addition, I am looking forward to some rest after a busy April and a lot of speaking engagements.

Guiding Meditation with the Mindfulness in Law Society

Image showing dates when founder Claire E. Parsons is leading virtual sits for the Mindfulness in Law Society from May to August 2026

The first event for the week is easy and enjoyable for me. On Wednesday, May 6th at 5 PM, I will guide the virtual sit for the Mindfulness in Law Society. I have been involved with the Mindfulness in Law Society for a few years now. Having worked with the group for so long, I now get a strong sense of community from it.

If you have never attended one of the virtual sits before, Well-Being Week in Law is a great week to try it out. For one thing, it is very beneficial to support your meditation practice with sitting in community. In addition, the Mindfulness in Law Society virtual sits are free to attend, easy to access, and led by trained teachers.

To access the sessions, you can find more details and the link to join on my events page. Even if you are very new to meditation practice, the session this week will be perfect at beginners and refreshing for experienced meditators. Since my personal theme this week is keeping things simple and taking it easy, I’ll be guiding a practice with built in breaks.

If you are a lawyer, law student, law professor, or work for a court system or law firm, please join the session.

Interview for the Thriving in Law Summit

Banner for The First Annual Thriving in Law Virtual Summit, May 28–31, 2026, to help lawyers find ways to support their well-being.

On Friday, I will also be talking about one of my favorite topics: self-compassion with fellow lawyer and coach, Gina Steele. Gina asked me to record an interview with her for her Thriving in Law Summit. I love the title she selected, “Becoming a Badass Lawyer: How Self-Compassion and Compassion Towards Others Helps Lawyers Succeed and Thrive.”

In the session, Gina and I will discuss how essential self-compassion and compassion for others are to law practice. We’ll also discuss how real lawyers in the midst of stress and busy lives can cultivate compassion.

I have not known Gina for long, but I found her easy to grounded, easy to talk to, and real. Our conversation will be great for lawyers who want actionable steps for taking better care of themselves and others as they do difficult but important work.

In case you are struggling with conference season like I have been, you may be pleased to know that the Thriving in Law Summit is virtual and free to attend. You must register for access at the link above or on my events page.

How I Plan to Support My Own Well-Being

As a school lawyer, it’s too busy right now for me to take any time off next week. I will be trying my best to take it easy this week otherwise. I still have one more conference later this month. I’ll be ending the month in Boston to speak at the DRI Employment and Labor Law Seminar.

In the intervening weeks, I am making a point to rest as much as I can. This week, I plan to work at home a few days. This will leave me some extra time to do the restorative activities that help me recharge. Most certainly, in addition to meditation, this will include cooking, getting outside, exercise, and lots of sleep. If I am lucky, I may find the energy to do some writing, including on my forthcoming novel.

However, you plan to spend the week, I hope it is one that supports your well-being and the wellness of those around you.

Want to learn more about mindfulness and compassion? Check out my new book, How to Be a Badass Lawyer, for a simple guide to creating a meditation practice of your own in 30 days. And to share mindfulness with your little one, check out my new children’s book, Mommy Needs a Minute.

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Compassion in Action: A Lawyer’s Experience with Bone Marrow Donation

Image of Tiffany Blackmon while making a bone marrow donation with title of blog post that says "Compassion in Action: A Lawyer's Experience with Bone Marrow Donation"

Fouder’s Note: I have written before about how we are the first people to benefit when we show compassion for others. This interview shows how true this is. I know Tiffany Blackmon through a Facebook group for lawyer moms. It was easy to see right away that Tiffany was civic-minded and had a generous spirit that exceeded the bounds of her law practice. Recently, I saw her post about making a life-saving bone marrow donation and I asked her to do an interview here. I hope you enjoy reading her story of courage and compassion.

Q: Tell me about yourself and your law practice.

I’ve represented clients in Social Security cases, worked in insurance defense, and served as a career law clerk before moving into my current role as General Counsel for Cascadia Health, the largest community-based behavioral health and substance use treatment services organization in Oregon.

In my current role, I oversee the legal, compliance, and housing departments within the organization, and enjoy the opportunity to work on a wide array of work, including privacy work, AI governance, and representing the organization in administrative hearings and other matters.

Outside of work, I stay busy raising 3 kids, and I’m an active volunteer with the PTA and Junior League of Portland. I enjoy traveling (working on visiting all 50 states before I turn 40!), trying new restaurants, and attending art and theatre events in my free time.

Q: How did you learn about and get involved with bone marrow donation? 

I saw an article shared on social media about how the bone marrow donor registry needed an array of diverse donors. It explained that the markers used to match a donor and a patient are inherited based on ancestry- making it far more likely a patient will be compatible with a donor who is from the same ethnic background.

I thought that was really interesting, and started looking into the topic more. My research revealed that only 30% of patients have a family member who is a compatible donor, which is why registries are so necessary. After talking with family and friends about what I had learned and the donor registry, and decided to join the registry myself. 

Getting on the registry was a simple process. I completed a form online, and received a box in the mail that only required swabbing my cheek and sending it back in. Over the years, I then received a couple check-ins over the years to confirm my contact information/interest, but no work was required on my end to remain on the registry.

Q: What was the bone marrow donation experience like for you? 

It was a great learning experience. Reading all the materials that the National Marrow Donor Program (NMDP) sent, and talking with their staff helped me gain so much knowledge. It had been seven years since joining the registry before I was matched with a patient. It was exciting to receive the call that I had matched with someone after the long waiting period. 

I went through the initial screening call, labs, and a physical exam before being cleared to donate. For the days leading up to the donation, a nurse came to my home to give me Filgrastim injections that are needed to help increase stem cell production. The side effects of the injections were not too severe for me, with just one day of more significant fatigue requiring a nap.

I traveled from Portland, OR up to Seattle, where I was scheduled to donate. NMDP coordinates the travel, and helps support you through the whole process. You’re able to bring a companion with you, and my mother was able to travel with me to help with transportation after the donation. We spent a day at the donation site (the donations typically take 4-6 hours, though mine took 8 hours). There was also some time to explore Seattle, a city I always love to visit. I was sore after the donation, but able to travel home the next day.

Image of lawyer Tiffany Blackmon with quote from interview that says "It felt impactful to be able to make a difference in this tangible way: bone marrow donation. How amazing is it that a few injections, and a few visits to medical offices on my part can save someone's life?"

Q: What did you gain from the experience of making a bone marrow donation? 

It was a really positive experience to get to help someone else in such a significant way. When I explained to my kids what I was doing, I explained I was helping someone who we didn’t know, who was my dad’s age. They understood that I may be helping someone else’s grandpa, and they thought that was really cool. It was such a learning experience to get to talk through with them, and I think it had a positive impact on them and I hope inspires them to donate someday. 

I’ve also enjoyed being able to connect with other donors, and learn about their experiences. It’s amazing to see how many people have donated to strangers-not just in our country, but all over the world. The staff are also passionate about the work, and that added to the experience, being able to be surrounded by a team of people who are all so dedicated to helping others is a unique and great experience to have.

Q: As a busy lawyer and parent, how did you find the time to do the donation?

NMDP works with you to schedule the donation, and my employer was supportive in helping me be able to fit the time off into my schedule. I worked from home when needed. One of the days I was too sore and fatigued from the injections to go into the office, so that really helped. 

I have family members who live with chronic medical conditions, and have worked with numerous people with untreatable or incurable conditions. There are a lot of medical issues and other situations that we have no control over and cannot do anything about. Although there are still many ways I can’t make a difference, it felt impactful to be able to make a difference in this tangible way. How amazing is it that a few injections, and a few visits to medical offices on my part can save someone’s life?

Q: What is one lesson from the experience that you want other lawyers to know? 

While it can be stressful to take time off of work to donate, or to impact community members in other ways, such as through volunteering, it is so worth it. It’s a great opportunity to get out of the office, meet other people who are positively impacting others in ways beyond what we see in the legal field, and remind ourselves that there is so much life outside of work.

Q: What resources relating to bone marrow donation do you want to share? 

This page has a lot of great information available:Frequently Asked Questions (FAQ) | Blood Stem Cell

NMDP has additional information available, and the details on how to join the registry: Join the donor registry | NMDP (Formerly Be The Match)

For expectant parents, cord blood can also be donated: Options for Umbilical Cord Blood Banking & Donation | Blood Stem Cell

Want to learn more about mindfulness and compassion? Check out my new book, How to Be a Badass Lawyer, for a simple guide to creating a meditation practice of your own in 30 days. And to share mindfulness with your little one, check out my new children’s book, Mommy Needs a Minute.

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Mindfulness Insights for Lawyers from the Latest Podcast

Image with blog post title that says "Mindfulness Insights for Lawyers from the Latest Podcast"

Lawyers can learn a lot about mindfulness from reading. I wouldn’t have started this blog if that weren’t true. But there really is no substitute for good conversations when it comes to learning how mindfulness really works. That’s why I am thrilled this week to share the latest podcast interview I did.

Odette Ansell is a lawyer in Canada and she started the Non-Billable Hours Podcast to share wisdom about how lawyers can craft thriving lives. I sat down with her recently to talk about my mindfulness practice and how it has supported my law practice over the years.

I really like the episode and not just because Odette made it fun and let me talk about my next book. What I liked most was that her questions really helped me explain how mindfulness practice works for lawyers. Here are a few of the highlights.

Lawyers Can Start a Mindfulness Practice at One Minute a Day

Most podcast interviews asked me how I got into mindfulness. Because the interviewer for this podcast was another lawyer, she asked me about the details of my practice. In the interview, I shared that I started meditating at one minute a day.

This is absolutely true because it was all I could tolerate at the time. This is also the way I teach mindfulness to other lawyers now. I stress the importance of starting small. In addition, I teach the one-minute method in my first book, How to Be a Badass Lawyer.

The biggest impediment to regular meditation practice for most lawyers, myself included, is lack of time. But in the midst of such business we often assume that small amounts of time don’t make a difference.

As I explain in the podcast, starting small has many advantages. And the reality is that even small practices done over time can change our lives. When it comes to meditation, it definitely changed mine.

Image of Claire E. Parsons with quote from the podcast interview about mindfulness for lawyers that says "You can't solve anxiety by thinking."

How Mindfulness Helps with Anxiety

One of my favorite parts of the interview was when Odette and I talked about mindfulness and anxiety. It took me years to face my own anxiety because I believed for too long in the power of my own thinking.

Many lawyers find themselves in this same problem. We are smart people and thinking solves many problems for us. So, when we get scared about something, it is only logical to use the skill we know so well, right?

Though it was painful for me to see this, I ultimately learned the truth. As I shared on the podcast, anxiety is not something you can really solve with thinking. In fact, sometimes the thinking makes it worse. As I experienced, trying to solve anxiety with thinking just led to unhealthy overthinking.

Instead, what has helped me more is letting myself feel the fear behind the anxiety. Truly this means feeling the physical sensations because emotions often register in the body. Then I can care for the emotions and employ self-compassion. It’s only then that my thinking becomes clearer and more helpful.

Mindfulness and Facing “What If” Questions

Another favorite part of the interview was when Odette asked me about the dreaded “what if” questions that arise for lawyers. She shared a worry about appearing before a strict judge and most lawyers can resonate with that.

The strategy I shared in the interview was to answer the “what if” question instead of fearing it. As I wrote here when I faced anxiety with public speaking, it can help to get super practical about these questions.

Sometimes we ask ourselves these “what if” questions as if it’s game over if one thing goes wrong. That’s almost never true. In truth, we sometimes can entertain these worrisome thoughts and forget that lawyers are trained problem solvers.

As I have written before, it can sometimes help to “quantify the suck.” If I am calm enough to think practically, this means I answer the “what if” questions and think through what I would actually do if the worst happened. When I am practical, this reminds me that I have skills, resilience, and people who can help me if I need it.

Image that says "Anxiety Tip: if you are calm enough to be practical, just answer the 'what if' question. This can help you remember that you are creative, resilient, and have people who can help you."

Simple Ways for Lawyers to Start Meditation

To end the interview, Odette asked me how lawyers can get started with mindfulness. I shared in the interview that lawyers should not feel like they have to be “true believers” to get started. In fact, skepticism about meditation can sometimes be a blessing when it is held in moderation.

Even so, lawyers have to practice meditation to get benefits from it. To that end, I recommended that lawyers do what they can to make the practice pleasant. As I shared in the interview, difficulty in meditation practice is how we build skills and grow. This is good because it means we shouldn’t stress about making our practice perfect.

On the other hand, though, if you enjoy meditation practice it is much more likely that you will want to do it consistently. For those lawyers new to meditation practice, it really helps to be easy and gentle with oneself. This can include some time sitting outside on a nice day or even a movement practice like walking meditation.

How to Listen to the Podcast Episode

If you want to listen to the podcast episode, you have several options. You can listen to it here on:

Or you can you can listen to it on YouTube here.

Want to learn more about mindfulness and compassion? Check out my new book, How to Be a Badass Lawyer, for a simple guide to creating a meditation practice of your own in 30 days. And to share mindfulness with your little one, check out my new children’s book, Mommy Needs a Minute.

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Mindfulness Lessons from The Philosopher’s Kitchen

Image of an array of Korean dishes with title of blog post "Mindfulness Lessons from The Philosopher's Kitchen"

This week, I traveled to a conference out of town. Due to the storms on the east coast, my flight was delayed and stressful. As I scanned my phone trying to find a way to make this situation less awful, I found a new documentary on Netflix that combines my two favorite things: mindfulness and cooking.

I quickly downloaded both episodes of The Philosopher’s Kitchen Jeong Kwan to watch during my flight. It did more than eat up some travel time. It was beautiful, refreshing, and full of reminders that even the busiest of lawyers can appreciate. Consider this post my recommendation for you to watch the show. Here’s why I loved it.

What Is The Philosopher’s Kitchen and Who Is Jeong Kwan?

In case you are unfamiliar, Jeong Kwan is a South Korean Buddhist nun and world-famous chef. She is an icon of Korean Buddhist Temple cuisine. This may sound like a small niche which appeals only to people like me who love mindfulness and cooking in equal measure.

In fact, Jeong Kwan’s skill in the kitchen has been praised for years. She was featured in Season 3 of Netflix’s Chef’s Table and has influenced numerous Michelin Star winning chefs. As you can see in The Philosopher’s Kitchen, Jeong Kwan clearly embodies her values as a Buddhist nun in her cooking.

The meals she prepares are vegetarian, used with local and often foraged ingredients, simple, and crafted with time and close attention. Watching Jeong Kwan work was certainly a nice change of pace for most lawyers. Here are the four mindfulness lessons I learned from the series.

1. Mindfulness and Simplicity

In mindfulness practice, one of the most common teachings you are bound to receive is to keep things simple. Of course, mindfulness practice often shows us lawyers that simplicity is easier said than done.

In our culture and profession, simplicity takes discipline and even courage. We are regularly encouraged to upgrade and increase, rather than scale back and reduce. The thought process underlying this tendency, of course, is that more is better.

Jeong Kwan shows us that this assumption is often wrong. Her dishes are simple in technique and execution. They usually contain only a few ingredients, usually rice, vegetables or tofu and they rely heavily on a small combination of seasonings.

Even so, Jeon Kwan makes food that people relish and enjoy. She demonstrates that food does not have to be complicated to be good and that simplicity allows the beauty of ingredients to shine through. This simple approach is a nice reminder for lawyers who so often deal with complexity.

Image of 5 star review of The Philosopher's Kitchen with quote shared from post "The Philosopher's Kitchen Jeong Kwan on Netflix is a good watch. It shows a different way of life that many lawyers may enjoy as a nice change of pace. It also offers inspiration for small ways we can all incorporate traits from our mindfulness practice into our everyday lives."

2. Limits Can Be Blessings

Another thing that stands out is how Jeong Kwan navigates limits. Many lawyers and, most Americans for that matter, don’t like limits. We sometimes see them as burdens or difficulties.

In the culinary world, limits are not always seen as positive either. How often have you seen a menu that boasts about size or quantity? How often have you been tempted by “endless” offerings or a long list of toppings? We all have. But if we are being honest this is not always healthy and it can get old.

In The Philosopher’s Kitchen, Jeong Kwan has many limits. She avoids meat and strives to avoid even killing plants in her dishes. She uses what is in season and available. She also does not use certain staples, such as garlic and onion, which are believed in Temple Cuisine to disturb the mind.

As you can see in the show, though, Jeong Kwan uses her values and training in mindfulness to greet these limits with creativity and a smile. She shows that it is possible to make delicious food with few ingredients if you appreciate each one.

3. Resourcefulness

One of the reasons that Jeong Kwan is able to handle the limits in her kitchen so well is that she is remarkably resourceful. As you would expect for someone living in Korea, Jeong Kwan is a master of fermented food. She is shown making her own soy sauce (ganjang), danjang (fermented soy bean paste), and kimchi.

But even the byproducts of these staples gets put to use. Jeong Kwan grinds the crystals formed in the soy sauce barrels into an umami-laced salt. She dries and then rehydrates greens into a special dish. And during the lean winter months, Jeong Kwan makes heavy use of seaweed to craft a variety of dishes for her temple community.

Most lawyers are expected to be good stewards of client resources at work. But how often in life are we as careful to make good use of the resources available to us? How often do we get a chance to not just use what we have, but to make what we have shine?

In mindfulness practice and in the kitchen, I have learned to frequently remind myself that “everything is workable.” Jeong Kwan shows with her cooking how this is really true.

Image sharing 4 traits of mindful chefs shared in the post, including "appreciate simplicity, navigate limits with skill, resourceful, and take their time."

4. Take Your Time

Of course, the biggest difference between Jeong Kwan and lawyers like us is time. As a Buddhist nun, Jeong Kwan’s life is certainly very different from the lives of most lawyers. In fact, the reason she is able to be so creative and skillful with limited ingredients is that she has a huge advantage: time.

But this distinction is not a criticism of the show. To the contrary, this difference may be the biggest reason why lawyers may want to watch it. Lawyers are in general time poor.

As I have experienced myself, this can lead us to believe that we are always in a rush and don’t have time for much of anything. Sometimes we need reminders to slow down that aren’t threats from frustrated loved ones or health scares.

The Philosopher’s Kitchen most likely won’t convince you to adopt Buddhist Temple Cuisine at home. But it might encourage you to slow down in the kitchen a little bit and make better use of the time and ingredients you have.

Or, if cooking is not your thing, it may help you see that doing almost any chore with clear attention and an open heart can make it more enjoyable. Either way, The Philosopher’s Kitchen shows us all that taking our time is an important way to enjoy life more.

The Philosopher’s Kitchen Is an Enjoyable and Valuable Watch for Lawyers Interested in Mindfulness

Even if you aren’t obsessed with mindfulness and cooking like me, The Philosopher’s Kitchen Jeong Kwan on Netflix is a good watch. It shows a different way of life that many lawyers may enjoy as a nice change of pace. Despite the clear differences between Jeong Kwan’s lifestyle and our own, the show also offers inspiration for small ways we can all incorporate traits from our mindfulness practice into our everyday lives.

Want to learn more about mindfulness and compassion? Check out my new book, How to Be a Badass Lawyer, for a simple guide to creating a meditation practice of your own in 30 days. And to share mindfulness with your little one, check out my new children’s book, Mommy Needs a Minute.

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New Podcast: The Benefits of Mindfulness Practice for Lawyers

Image from logo of Ark Bar on Air podcast with blog post title "New Podcast: The Benefits of Mindfulness Practice for Lawyers"

As I have written before, the best way to learn about mindfulness is with friends. In a recent podcast, I got to talk about mindfulness with a fellow lawyer and good friend, Jamie Jones. Jamie is the President of the Arkansas Bar Association and I got to know her through a professional association.

In the podcast, Jamie asked me about several common issues that lawyers face when they start mindfulness practice. I’m sharing the podcast here because it’s a great resource and may help other lawyers get over some of the myths about mindfulness practice.

Mindfulness Topics Discussed in the Podcast

As in many interview, Jamie first asked me to trace my history with mindfulness. I explained that I stumbled upon the practice in a time of need after dealing with years of anxiety, overthinking, and depression.

Despite starting very small, at 1 minute a day, mindfulness practice quickly helped me. It not only helped me develop tools for managing stress. It also helped me cultivate self-compassion and ultimately confidence. All of these things helped me move forward in my work and life.

Fortunately, though, Jamie didn’t just focus on success stories. Instead, she asked me real questions about the challenges of practice. We covered things like the myth that you can “clear your mind” in meditation. We also talked about the challenges of finding time to practice each day.

One of my favorite parts was when I explained how mindfulness practice can help lawyers cultivate the skill of dealing with thoughts. So many lawyers focus on the idea that their mind must be clear in meditation.

The real gold of the practice, though, happens when you develop skills for navigating thoughts. During the podcast interview, I explained how this works in practice.

The Most Important Pieces for Lawyers

The reason that this matters for lawyers, of course, is that we don’t want to waste our time. Lawyers have so much on our plates that it can feel really overwhelming or even foolish to try something that might not work.

What I tried more than anything to convey in the interview was that a consistent mindfulness practice is attainable for lawyers. Sure, we are busy but we can gain benefits with small periods of practice.

Sure, mindfulness practice may feel confusing and lonely at first. There are resources and groups to help.

Sure, mindfulness practice can feel sometimes like we aren’t any good at it. I discuss in the interview, though, that being good at meditation is really not the issue. In fact, I explain how even an imperfect meditation practice can do a lot of good.

Image showing new podcast episode on ArkBaro on Air with body scan mindfulness practice for lawyers

Try Mindfulness with the Bonus Podcast Episode

Another great thing about the podcast is that I also recorded a bonus meditation. Jamie did not just want to share information about mindfulness with members of the Arkansas Bar, she also wanted them to try it.

When I teach people new to mindfulness practice, I often recommend body scan practice as a great place to start. I do this for several reasons.

As I have written before, body scan is often relaxing and engaging. It is also a great skill for lawyers to cultivate because it can help us avoid being stuck in our minds and thoughts.

In addition, developing familiarity with the body offers many practical benefits. This can include a better awareness of the physical signs of stress, which in turn can engender wisdom about self-care.

In addition, emotions often register in our bodies. In this way, learning about bodily sensations can build stability and intelligence around emotions.

For all of these reasons, body scan is a foundational practice and a great place to start for lawyers exploring mindfulness.

Where and How Lawyers Can Listen to the Podcast

To listen to the podcast, you can find it on the ArkBar on Air Podcast website here. You can also find it on your favorite podcast platforms, including Spotify, Apple Podcasts, Overcast, Castro, Castbox, and Goodpods.

The interview is found in Episode 8: Mindfulness for Lawyers. This is where you will learn about how to start a mindfulness practice and keep it going. You will also learn about the benefits of mindfulness practice.

The meditation is found under Bonus Content: Body Scan Meditation for Lawyers. This is where you will get a chance to try meditation in the comfort of your own home or office.

Want to learn more about mindfulness and compassion? Check out my new book, How to Be a Badass Lawyer, for a simple guide to creating a meditation practice of your own in 30 days. And to share mindfulness with your little one, check out my new children’s book, Mommy Needs a Minute.

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Talking Meditation with the Lawyers Who Learn Podcast

Image from appearance of Claire Parsons on the Lawyers Who Learn Podcast with title "The Meditation Practice That Built a Speaking and Legal Career"

When I started meditating more than a decade ago, building new skills was the last thing on my mind. As I shared in a recent episode on the Lawyers Who Learn podcast, this is exactly what happened.

At that time, I was treading water and desperate for anything that might provide a little bit of relief. I was a new mom and a young litigation associate with a major case heading to trial. This is when I started meditating–one minute each day–and I was shocked when it actually helped me.

Over time, it helped my life and law practice so much that I started teaching. I share this story and a lot of insights about mindfulness on the podcast episode.

What Is the Lawyers Who Learn Podcast?

Lawyers Who Learn is a podcast created by the founder of Lawline David Schnurman. If you aren’t familiar, Lawline is an online CLE provider. I have already done two Lawline courses on compassion fatigue and confidence. Next month, I will be presenting a new CLE on dealing with difficult people, including opposing counsel.

Obviously, Lawline found me through our past collaborations. However, I was pleased to appear on the podcast because it’s purpose is aligned with my own personal mission. The show explores how an attorney’s lifelong learning fuels their growth. On the podcast, there are many stories of attorneys like me who have learned new skills and used to improve their lives and law practices.

What Were the Highlights of the Podcast Episode?

In the show, I share how I got started with meditation and how it helped my life and work. I also explained a few ways that mindfulness and compassion practice support my life and work now. This includes dealing with high-conflict and emotional cases, as well as the trials and tribulations of staying calm with a teenager in the house.

I also shared a lot about how I began teaching mindfulness to lawyers and professionals. Though I confess that I have always enjoyed public speaking, the truth is that it was very much a learning process. Importantly, I explained in the episode that a big turning point for me was learning to deal with fear.

What is the Biggest Insight about Meditation from the Episode?

My favorite part of the episode was when David asked me to explain how I finally decided to get started. People ask this for an obvious reason. Mindfulness practice may make you more aware, but it does not automatically make you more brave. Right?

As I have written before, this may not be exactly right. In truth, mindfulness helped me become more brave because it helped me face fear. I mean this in the most literal way possible.

When I started to notice fear and all the details surrounding it, I got a little bored with it. I realized I could tolerate it. After some time and a little work with self-compassion, I decided I could just let fear be there as I did whatever I wanted to do in life.

Where Can I Find the Lawyers Who Learn Podcast Episode?

If you want to check out the full podcast episode, you have a few options:

Want to learn more about mindfulness and compassion? Check out my new book, How to Be a Badass Lawyer, for a simple guide to creating a meditation practice of your own in 30 days. And to share mindfulness with your little one, check out my new children’s book, Mommy Needs a Minute.

Like this post? Subscribe to the blog here or follow us on social media:

How Law Firms Can Support Attorney Well-Being

Picture of lawyers around a conference room table with title of blog post "How Law Firms Can Support Attorney Well-Being"

Though I often teach strategies that individual lawyers can take to manage stress, I always balance this with the reminder that law firms have a big impact on attorney well-being. When I joined my law firm, Bricker Graydon, a few years ago I saw this first hand. While I had generally positive experiences at prior firms, the firm’s commitment to well-being was deeper and more explicit.

Many staff members at the firm help make this happen, but one I want to mention today is Mina Jones Jefferson. She’s the Chief Culture and Engagement Officer at my firm. I’ve worked and presented with Mina on topics relating to stress management and attorney well-being. She’s so knowledgeable on these subjects that I asked her to join me on the FDCC FedSpeaks podcast to discuss steps law firms can take to support attorney well-being.

Keep reading to learn more about the insights from the interview, where to listen, and how to learn more about this subject.

Attorney Well-Being Should Be a Law Firm Priority

One of the things that Mina shared first in the interview is why law firms should make the well-being of lawyers and all staff a priority. In the interview, Mina explained that supporting attorney and staff well-being was not just the right or feel-good thing to do.

Instead, she explained how mental health directly contributes to law firm business goals. Mina shared studies showing that how employees feel about their work contribute to the quality of their work. It can also correlate to absenteeism, which translates to lost work time and billable hours. Or, in the alternative, presenteeism where employees don’t miss work but their performance suffers.

In general, Mina explained, happy lawyers and staff members are more productive and do better work for clients.

How Law Firms Can Monitor Attorney Well-Being

The idea of mental health can sometimes seem hard to define, but Mina didn’t skip a beat when I asked her about this. First, Mina explained that there are many signs that firms can monitor to gauge the well-being of their employees. As noted above, these include sick days uses, absences, and productive work hours.

To get more information, though, Mina suggested that firms should consider asking their employees regularly how they feel about work. She shared about the value of employee engagement surveys to gather information from attorneys and staff members directly. This can help law firms identify practical steps that may need to be taken to make the work life of their employees better or more satisfying.

Image of podcast guest, Mina Jones Jefferson, with quote from the interview shared in the blog post which says "Attorneys with the lowest risk of attrition are in law firms where they feel valued for their skill, talent, professionalism, or inherent worth as a human being. This shows that the value system of an employer can affect employee mental health."

Simple Steps Law Firms Can Take

Armed with this qualify information, Mina explained that law firms can make good decisions to support employees better. This can include reviewing internal policies, benefits plans, wellness offerings, and employee assistance programs.

It can also include leadership strategies that keep mental health a top priority in the law firm’s culture. These can include things like “leaving out loud”, where firm leaders don’t hide the fact that they prioritize things outside of work. It can also include simple strategies, such as honoring business hours for email and text communications.

As Mina also shared, however, it should also include a review of broader firms policies and procedures and leadership. In some ways, Mina explained that attorney and staff well-being is a function of a well-run organization.

Where and How to Learn More

This blog post was just a summary of the insights that Mina offered in the interview, but I strongly encourage you to listen to the full episode to hear it straight from her. If you want to listen to the full interview, you can find it on Apple Podcasts here. You can learn more about Mina Jones Jefferson and her work at Bricker Graydon on LinkedIn.

For more great interviews relating to lawyer well-being, check out the following episodes of FDCC Speaks:

Want to learn more about mindfulness and compassion? Check out my new book, How to Be a Badass Lawyer, for a simple guide to creating a meditation practice of your own in 30 days. And to share mindfulness with your little one, check out my new children’s book, Mommy Needs a Minute.

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What Is MBCT? An Interview with a Mindfulness Expert

Image of interview subject from blog post with title "What Is MBCT? An Interview with a Mindfulness Expert"

Back in May, I met Sophie Lazarus, PhD when I was about to start a seven-day meditation retreat. It started out as a simple conversation about our mindfulness practices. When the topic of work came up, I realized I had met an expert on mindfulness-based cognitive therapy.

As you will learn if you keep reading, MBCT is a treatment program rooted in mindfulness that can help people who have experienced anxiety and depression. It’s not as well-known in the United States as other programs, like mindfulness-based stress reduction (MBSR) so I asked Dr. Lazarus to explain more here. Read on to learn more about the program and for other helpful resources.

Q: Tell me about yourself and your work as it relates to mindfulness-based cognitive therapy?

I live and work in Columbus, Ohio, though I am originally from the East Coast. Outside of work, I love reading, spending time in nature, traveling, and connecting with friends and family.

My journey with mindfulness began in 2009 during graduate school and deepened in 2014 when I started practicing in the insight meditation tradition. I’m a clinical psychologist and currently serve as an Associate Professor at The Ohio State University Wexner Medical Center. I lead the Mindfulness-Based Programs for Resilience and Well-Being and am a faculty member within our Depression Recovery Center.

In my role, I develop programs, conduct research on MBCT and other treatments for depression, supervise and train PhD students, and provide care for individuals experiencing mood and anxiety disorders. I trained as an MBCT teacher through UC San Diego in 2018 and have since expanded my training to include MBCT-L (Mindfulness for Life) and workplace mindfulness through the Oxford Mindfulness Foundation. I’m also the author of Mindfulness Meditations for Depression: Practices for Cultivating Self-Compassion and Insight.

Q: What is Mindfulness-Based Cognitive Therapy (MBCT)

Mindfulness-Based Cognitive Therapy (MBCT) is an eight-week, group-based intervention designed for individuals who experience recurrent depression, anxiety, or chronic unhappiness. It integrates cognitive therapy techniques with mindfulness practices to help people become more aware of the thought patterns and habits that contribute to emotional distress.

By cultivating this awareness, participants learn to relate to their experiences with greater kindness and wisdom, supporting long-term well-being. MBCT is best suited for individuals who are not currently in the midst of a severe depressive or anxious episode and are ready to focus on relapse prevention and staying well.

Q: How does MBCT compare to other kinds of mindfulness programs like MBSR? 

MBCT was originally modeled after Mindfulness-Based Stress Reduction (MBSR), but tailored specifically for individuals dealing with depression and anxiety. Researchers recognized that while existing treatments were effective, many people still experienced relapse. Mindfulness offered a promising approach to address this specific vulnerability.

MBCT incorporates core elements of MBSR but adds specific practices and psychoeducation to help participants understand the nature of depression and anxiety. It teaches skills to work wisely with the mental habits—such as rumination and avoidance—that often accompany these conditions.

Image with quote from blog post explaining what mindfulness-based cognitive therapy (MBCT) is

Q: Does MBCT offer any specific advantages for lawyers or other professionals?

Absolutely. MBCT can be particularly beneficial for conscientious, high-achieving professionals—such as lawyers—who often operate with high standards, perfectionism, and self-critical thinking. While these traits can drive success, they may also make it harder to cope with internal challenges like disappointment or loss, especially when those experiences can’t be “solved” in the usual way.

MBCT helps individuals recognize these patterns and develop a more compassionate and balanced way of relating to themselves, which can be transformative both personally and professionally.

Q: What are you most excited for people to know about MBCT?

MBCT is backed by strong research evidence that has accumulated over many years. It significantly reduces the risk of relapse in depression and is included in national treatment guidelines in both the UK and the U.S. (APA). Given the profound impact of depression on individuals, families, and society, I’m passionate about making MBCT more widely available to those who could benefit.

Q: How can people interested in mindfulness learn more about MBCT or access the program? 

We offer MBCT through the Department of Psychiatry and Behavioral Health at Ohio State. Groups are available both in-person and virtually, making them accessible to anyone in Ohio—and in other PSYPACT-participating states. To learn more or register for MBCT and other mindfulness-based programs for resilience and well-being, visit our website.

You can also find trusted MBCT providers internationally through this directory.

Want to learn more about mindfulness and compassion? Check out my new book, How to Be a Badass Lawyer, for a simple guide to creating a meditation practice of your own in 30 days. And to share mindfulness with your little one, check out my new children’s book, Mommy Needs a Minute.

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Mindfulness and Business Development for Lawyers

Image from Episode 511 of Be That Lawyer Podcast where I discuss mindfulness and business development for lawyers

Most of the time, when people talk about mindfulness and law practice they talk about the stress of dealing with our cases. This is true for me, but one additional stressor for many lawyers is business development.

Over the years, I have come to enjoy business development. Now, I think it’s fun.

Some Lawyers Struggle with Business Development

Years ago, though, I really struggled networking and business development. I was convinced I couldn’t do it because I was an introvert and not a natural salesperson. Mindfulness practice has helped me make peace with business development, largely because it helped me make peace with myself.

I got to talk about this journey on a new episode of the BE THAT LAWYER podcast with Steve Fretzin. Steve if a business development coach and consultant. He helps lawyers make the whole process less painful and more effective.

About the Podcast and Episode

On his podcast and in his latest book, he shares the stories of lawyers who have found success with business development. If business development makes you nervous, if you worry about losing your soul or feeling inauthentic trying to sell, Steve is a good person to listen to and this episode is for you.

Ultimately, I think business development is about building relationships and offering value to the your community. I think this idea comes through well in the episode. It also shares some insights about how mindfulness practices can support it.

How Can Mindfulness Help with Business Development?

As Steve and I discuss in interview, mindfulness practices can support business development in a number of ways.

Where to Find the Podcast Episode

If you want to learn more about mindfulness and business development for lawyers, check out the interview. Here are several options for how you can do.

You can listen to the Be That Lawyer podcast here: Website | Apple Podcasts | Spotify.

You can also watch the episode on YouTube here:

Want to learn more about mindfulness and compassion? Check out my new book, How to Be a Badass Lawyer, for a simple guide to creating a meditation practice of your own in 30 days. And to share mindfulness with your little one, check out my new children’s book, Mommy Needs a Minute.

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Balancing Law Practice with Extra Projects

Image of lawyer balancing multiple bubbles in one hand and blog post headline that says "Balancing Law Projects with Extra Projects" new blog and podcast

Law practice is often busy, stressful, and hectic on its own. Most lawyers know that lawyers often must do more than just practice law. Business development, networking, and community involvement are the extracurricular activities of a healthy law practice. This raises the question: how do you make time for these extras and still maintain well-being?

I talked about these ideas with some other high-achieving lawyers in a recent podcast interview. I am sharing it with you here today because it offers some good insights and tips.

Why Lawyers Take on Extra Projects

As I have shared over the years on this blog, I have a lot of extras on top of my law practice. I manage this blog, teach mindfulness, have a family, and practice law. Last year, I added another big role to this list when I edited a legal treatise for LexisNexis.

This may seem like a lot. In fact, many people tell me it sounds like a lot. Sometimes it feels that way, but I enjoy having multiple facets of my life. New experiences allow for the development of new skills. They also offer me a chance to meet new people by doing things I enjoy. This has helped develop business, cultivate a solid network, and create confidence in myself as a lawyer.

The podcast interview shared here reveals that a motivation to grow and experience new things is important for many lawyers. Many of us take on extra projects for professional and personal benefits.

How Can Lawyers Make Time for Extra Projects

The best way to answer this question is not to look for a one-size-fits-all solution. Most lawyers have to find a balance that works for them. Many of us must use our best judgment or trial and error to find this. That’s why I asked two of the lawyers who worked with me on the treatise to talk about this.

Paul Finamore and Caroline Berdzik are exceptional employment lawyers and active community leaders. They have a lot on their plates. When I approached them about authoring a chapter for the treatise, they both accepted.

In the interview, they both shared how they enlisted support from colleagues. They also explained how they blocked off time to complete the project. Finally, they shared that project leadership helped them comply with deadlines and get the work done.

Where and How to Learn More

You can learn more about the treatise here. It is a great resource for any lawyers who deal regularly with employment contracts.

If you want to listen to the full interview, you can find it on Apple Podcasts or the FDCC Speaks library here.

For more great interviews relating to lawyer well-being, check out the following episodes of FDCC Speaks:

Want to learn more about mindfulness and compassion? Check out my new book, How to Be a Badass Lawyer, for a simple guide to creating a meditation practice of your own in 30 days. And to share mindfulness with your little one, check out my new children’s book, Mommy Needs a Minute.

Like this post? Subscribe to the blog here or follow us on social media: