This is probably long overdue. I realized that I have said virtually nothing about AI. This wasn’t me trying to bury my head in the sand. I’m aware it’s out there. In truth, it seems to be everywhere.
I haven’t talked much about generative AI on the blog so far because I wasn’t sure what to say about it. To be honest, I haven’t used it a lot until recently. When I do use it, it’s generally been at work.
The point of this post is to make one thing clear. I’m not entirely against generative AI, but I don’t use it to write my blog posts. Here are a few reasons why.
I Love Writing, So I Don’t Need AI
I’m not going to get on a moral high horse about generative AI in this post. That’s because the biggest reason why I haven’t use it to write blog posts is a practical one. I love writing.
It’s good to have somewhere to put my thoughts. It helps to write and process my emotions. It is supportive to be able to work through tricky issues and know that a post may be useful to someone else.
For all these reasons, I don’t use AI because it’s just not something I need.
Mindfulness Is About Connecting More Deeply with Other People
Another reason that I prefer to write my own posts is that connection with other people is essential for mindfulness practice. Sure, I practiced meditation on my own for years before I ever meditated with other people. As I have shared before, lawyers can definitely explore and learn about mindfulness on our own.
Now, is it possible to connect with other people with AI-supported writing? Potentially, and I expect that to grow as the years go on. But right now? I see the writing output from AI as more of a barrier. It can convey some ideas well, but it isn’t personal.
Because I believe that community is important when it comes to learning mindfulness, I prefer to have a personal touch when I write about it. For me, that means I write my own pieces without AI.
Trust Is Important When It Comes to Mindfulness and Mental Health
Finally, the last reason I don’t use AI to write my posts on this blog is that trust matters. The focus of my blog is mindfulness and mental health for lawyers. These are important topics and there is still a lot of misinformation and misunderstanding about them.
If you are going to read a blog on these topics, you deserve to know who is behind it’s ideas. That’s why I am generally upfront about my own experience with mindfulness. It’s why I have been so specific in explaining my training as a mindfulness teacher.
I don’t necessarily believe that using AI inherently destroys the potential for trust. But it can raise questions about what the AI platform used, the manner of use, and the level of editing and revision that took place after.
I don’t make big promises or vows here. Who knows where technology is heading and what AI tools may creep into the writing process as time goes on? I can say that the first 300 posts on this blog were written without AI and I don’t plan on changing that any time soon.
I enjoy writing and I love building community around mindfulness through this blog. My plan is to keep on writing posts without help from generative AI. Thank you for the trust you have shown me over the years by reading and engaging.
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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I’ve been grappling with boredom recently. This may surprise you, but I hate being bored. Yes, I know I meditate daily and teach mindfulness. My role is to help other people face restlessness as they learn meditation.
But I have to be honest. Like most lawyers, I prefer being active and engaged. I want to be juggling many things. I like having a lot to do. When I don’t have enough stimulation, I struggle.
This is a common problem for many lawyers and professionals. The good news is that mindfulness can help. This post will explain what is going on when we are bored and offer a few steps to help you cope.
What Is Boredom?
Have you ever stopped to really take notice of what is happening when you’re bored? For most of us, the answer to this question is a clear “no.” Who would ever look closer when they feel restless?
The reason we don’t do this is that restlessness usually arises when we are sick of our present situation. For this reason, boredom can manifest is several ways. It can trigger anger, frustration, sadness, or even depression or low energy. All of these emotions arise to tell us we want a change–any change–from our present situation.
On the other hand, when we decide something is boring there is always a judgment. When we are bored, we have implicitly decided that a situation or pastime to be inadequate. The source of this alleged deficiency could be anything at all. Regardless of what it is, when you’re bored, there is some aversion to your current situation.
Recognize When Boredom Arises
The first step to dealing with restlessness is to recognize when it arises. Sometimes this is obvious. Sometimes it’s not. Most of us know the classic signs when we find things tedious. These can include fidgeting, distractibility, evasive behaviors, and even agitation.
We can also have more subtle reactions to being bored. This can be an issue for lawyers because we often deal with dry and tedious subjects at work. Some of us may train ourselves to not pay attention when we experience boredom.
When you see that you are bored, the first thing you may want to do is seek out something more stimulating to do. If that’s an option, go ahead and take it as long as the activity is a safe and healthy one.
If your restlessness doesn’t dissipate so quickly, though, you may need to dig deeper. This may first require you to clarify what is making you feel bored. This may sound a sit silly but it’s a literal question. As I said earlier, when we feel bored we are implicitly judging a situation, task, or aspect of our lives. In doing so, we are assuming that something is wrong or bad.
But is it truly always bad when we encounter a situation that is less stimulating? To be honest, many lawyers (myself included) probably need a slower pace from time to time. Even so, we may not enjoy it when slower times arrive. This can be from habit, anxiety relating to productivity or billable hours, or any number of reasons.
So one really simple question to ask when you are bored is this: is it truly bad? In other words, separate the facts, the reality of less activity and stimulation, from the judgment that less stimulation is inherently bad.
In periods where I have been bored, I have usually come to see those times as gifts. I won’t lie to you and tell you that I did so swiftly or gracefully. No, in general I have whined and complained for far too long until finally accepting that things were outside of my control.
Taking advantage of the gift of time in this way is only possible when we let go of our judgments. In this way, at least bringing a sense of neutrality to the experience of boredom can help us move past it.
Let Go of Judgment to Identify the Real Issue
Sometimes, though, it isn’t enough to simply reframe a lack of stimulation as an opportunity. That’s because stimulation and activity are human needs. If in response to the question above about whether the situation is truly bad, your answer is “yes” then you should address the problem.
The good news is that taking the time to separate habitual reaction from practical need will help you do that. If your restlessness is a function of temporary preference, it may be easily resolved by simple patience.
Either way, taking a closer look at boredom is what can help us determine how to meet our own needs. This can mean feeling the emotions that arise when we are bored and evaluating the circumstances that lead to restlessness. Doing these things can help us meet our own needs and address the culprit underlying our restlessness.
Boredom Is Tough for Lawyers but Mindfulness Can Help
Boredom is a challenging experience for lawyers since they are accustomed to being busy and engaged in life and work. Mindfulness can help us look closer at this tricky experience to learn about ourselves, meet our own needs, and cultivate comfort with a slower pace.
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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I completed the next major step on the way to publishing my second book. Today, I sent in the manuscript to prepare the files for publication. This is great news for several reasons.
This will be a short post because I’ve been busy editing. Even so, I wanted to share the reasons why this is such a big step.
I Made the Book Publication Deadline
The book is about mindfulness, of course. Based on this, you might think that a book like that could be published at any time. Not in this case.
As I shared before, this one is my first attempt at fiction. It’s a mindfulness fable inspired by Charles Dickens’ classic, A Christmas Carol. Although my story focuses more on the New Year than Christmas, it’s still a holiday tale.
Based on this, I plan to publish before Thanksgiving this year. Doing the math backward, that means I got the manuscript finished right on time.
The good news is that I persisted and got to see how much better the book got because of my efforts and all the great feedback I received. Still, I am so glad to be done and am celebrating getting to move on to the next step.
The School Year Is Here
If you didn’t notice, I set the manuscript deadline with some intention. The majority of my law practice is devoted to school law. This means, the academic year is my “busy season.” As the mom of two girls, that means that the new school year rush hits me two ways at once.
Because the summer is usually not so hectic, I had planned to edit the book then and be done before school started. To be perfectly honest, I had hoped to be done even sooner but summer was a bit less chill than I had hoped. Regardless, I made my drop dead date, so the project is still right on time.
And now I can devote my full attention to getting my kids back in school and keeping my educator clients on track.
I’m Proud of the Book
And the best part of sending in the manuscript? The best part is that I’m proud of the book I wrote. As my first attempt at fiction, I don’t have illusions that the book is perfect.
Even so, it tells a story with heart. It conveys teachings about mindfulness that I couldn’t convey in a webinar, talk, or even a blog post.
It also combines so many things I love, including writing, teaching mindfulness, and good stories. This project was also supported by many people I love and respect. I have already had really great conversations with friends and family members who have read it. It’s so neat to hear what people focus on most when they read a story.
When and How Can You Read the Book?
I don’t have a specific date set just yet, but the title is final. The title of the book is A New Year’s Present. I hope you hear the rhythmic similarity to A Christmas Carol there, because that’s intentional.
It will be released in November. Like my other books, you will be able to find it on Amazon, BookShop, and other online retailers.
I will definitely let you know when it is published. I may even bang pots and pans and set off fireworks just like on New Year’s Eve!
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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I admit it. The word “joy” used to make me cringe a little bit inside. For a while, it was plastered on the walls of so many homes along with signs reading “Live. Laugh. Love.” and showed up in the titles of countless self-help books.
The frequency with which I saw that term used, often inaccurately, gave me the distinct and bizarre impression that “joy” was somehow omnipresent, yet also mythical and unattainable. After all, how could conflict, unhappiness, and social problems be so prevalent when everyone seemed hellbent on praising joy?
Don’t Let the Misuse of the Word Fool You. Joy Is Powerful.
The overuse of the word had made joy seem frivolous and meaningless, but when I feel it—especially in response to suffering—it is nothing short of magic. Joy has a potential to connect us in good times and to bind us, to ourselves and others, in hard times.
Joy Is More than an Emotion.
Many of us may think that joy is an emotion that simply arises without warning and lasts only a moment. This is true but also incomplete. We can cultivate joy and in so doing, cultivate compassion and a greater sense of well-being. For many of us, joy may seem like a temporary and elusive state because we aren’t accustomed to staying present with the experience of strong emotions.
As a result, savoring the good aspects of life and taking the time to celebrate can be some of the most powerful things that lawyers can do to improve our mental health for the long-term.
You can also be on the lookout for joy in your daily activities. One of my favorite savoring activities is to watch the kids run to the parents at daycare pickup time. Watching their love and excitement turns what might have been wasted time into a joy break for myself and it prepares me to greet my own kids with love.
Lawyers Can Even Savor and Share Joy at Work.
In the work setting, one simple way to savor experiences is to acknowledge a win and congratulate your team. When the praise is directed to you, you could practice savoring joy by learning to simply say “thank you” when you receive a compliment and allowing the warm feelings just wash over you, instead of deflecting or talking to hide your embarrassment. If you struggle with paying or giving compliments, a simpler place is to establish a habit of internally congratulating yourself for a job well done.
So, does this mean that I am telling you to go put a big “joy” sign on your wall? Not quite, unless hanging a sign like that reminds you to cultivate joy in your own life. The object here isn’t the performance of joy or convincing others that you feel joyful. Instead, the power of joy comes in when we fully experience it and prioritize it in our lives.
Here’s a Guided Meditation to Help Lawyers Practice Joy
If you want to experience the power of practicing joy for yourself, check out this new guided meditation. This ten-minute guided meditation walks lawyers (and anyone else who wants to try it) through the process of noting and experiencing joy in the body. The first reason to do this practice is that joy feels good. It may be a great way to rest and relax.
In addition, though, lawyers may find this practice beneficial for other reasons. First, as a practice that trains sustained attention in a directed way, it is a practice that cultivates mindfulness. Second, the practice is also likely to cultivate wisdom. It’s hard to do this practice and not have insights about what causes joy for you, so you can get more of it in your life.
You can check out the meditation here or find it on my YouTube channel:
Are There Other Ways for Lawyers to Practice Joy in Meditation?
The answer to this is a definite “yes.” The direct experience of joy in the practice shared above is one way to cultivate it. Other options include:
Embedding a joy practice into your normal meditation session as offered in this guided practice;
There are so many ways for lawyers to bring more joy into life and meditation. Try them all out to see which one you enjoy the most.
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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When I speak to lawyers about mindfulness, I’m sometimes asked about guided meditations. I’m not sure why, but some people have the idea that using guided meditation is somehow not “real” meditation. Allow me to set the record straight: that’s not true.
At least, I don’t think it’s true. Don’t get me wrong. There are advantages to meditating without guiding. I have written about that before. But the fact that unguided meditation offers benefits does not imply that guided meditation is somehow not enough.
If you are giving yourself a hard time about this, keep reading. Here are five reasons why guided meditation is a valid way for lawyers to practice meditation.
1. Guided Meditations Can Help You Explore and Learn Various Practices
I don’t rely on guiding too much in my personal practice anymore, but as a beginner I used them as much as I could. The reason for this was that I did not have very much experience with different practices. And even when I found practices that I loved, like loving-kindness, I hadn’t memorized all of the steps.
After a few years, that changed but only because I had used been practicing so much in recorded mindfulness sessions. That’s my point here.
Guided meditations can help lawyers explore and learn various meditation practices. While I do recommend a simple approach to meditation in general, exploration is great for lawyers too.
Mindfulness is a trait and a tool for life. The best way to figure out what styles and practices support you the most is to experience them. Guided meditations offer this to lawyers and other professionals who want to learn.
2. They Can Help You Keep Your Session on Schedule
One of the biggest issues that prevent lawyers from meditating more is time. A great thing about most guided meditations is that they have built-in timers. Most recorded practices cue you when you are done, so you don’t overstay your session.
This is a real issue with meditation because it is a practice that can encourage spacing out or falling asleep. Because most lawyers access guiding in the form of audio recordings, the end of the practice will usually wake you up.
Some apps, including Peloton, also allow you to put your practice on your calendar. You can select your practices for the week and schedule them so you don’t miss a sit. This is huge for lawyers, who are often motivated by our calendars.
3. Guided Meditations Can Make Practice More Enjoyable
The best kind of meditation is the one that you will do consistently. Based on this, it makes sense to enjoy your time meditating at least a little bit.
Guided meditations can do this in several ways. They may offer background music or soundscapes that can block out distracting sounds. This is important if you live in a noisy part of town or with people or pets who don’t always keep quiet.
The voice of another person guiding you make make practice feel less lonely. Along the same lines, the voice of another person may be soothing and help you relax. If you use meditations from someone you know and trust, following their guiding may help you feel more confident in your practice.
This may help you rest in your practice instead of feeling like you are working too hard. Meditation is hard enough on its own. Using guiding to make it a bit easier is not a cop out. It can be a smart way for lawyers to sustain their practice.
4. Lawyers May Need Practice Accepting Support
If you don’t like the idea of guiding in meditation, it could be possible that you have some issues around accepting help. This is common for many lawyers and it was definitely an issue for me.
The good news, though, is that you can learn to work out of this mindset. Independence is a wonderful virtue. If you are exploring mindfulness, though, I bet you already have this trait. Meditation will not take it away, but it may help you see the various ways in which you do better when you have the right support.
A guided meditation is a tool to support mindfulness practice. It works just like a mat, block, and blanket support a yoga practice. If you use props for yoga or another physical fitness practice, you are likely to see that they don’t detract from practice. Instead, they often make practice better.
Trust me, learning this lesson in meditation is one that translates into life. This is yet another reason why lawyers can feel good about using guiding to support their mindfulness practice.
5. Trained Teachers Offer Guided Meditations for a Reason
As a final attempt to convince you that there is nothing wrong with supporting your practice with guiding, I will appeal to authority. If you take a meditation course or attend a retreat, you are very unlikely to practice in silence on your own the entire time. Instead, most teachers offer some sort of guided meditation.
If you search the internet, you will easily find guided meditations from some of the best meditation teachers in the world. This includes people like Sharon Salzberg, Tara Brach, Jack Kornfield, Thich Nhat Hahn, Pema Chodron, Ethan Nichtern, and more.
Trained teachers offer these practices because they encourage students to practice and learn. Implicit in this is the idea that using guided meditations is still meditation.
Bottom Line: There Is Nothing Wrong with Using a Guided Meditation
If you are taking the time to practice mindfulness, please do not be hard on yourself. Be wary against listing all the reasons why your practice is not good enough. Practice is hard enough, especially for busy people like lawyers.
As long as the guiding is helping you practice, there’s nothing wrong with it. Just keep practicing and doing what works for you. You can always explore other styles of practice over time if needed, but you shouldn’t feel pressure to do so. Using guided meditations is a legitimate way for lawyers and everyone else to practice mindfulness.
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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It’s been a while since I recorded a new guided meditation for lawyers, but I just recorded a new body scan practice. I like doing them. It’s just been busy with other projects lately, including editing my upcoming book.
This week, though, I am pleased to be offering an introduction to mindfulness course for my law firm. This course will track the practices taught in my first book, How to Be a Badass Lawyer. Week 2 of the course for lawyers and legal professionals will be about body scan meditation.
As I will explain in this post, there are numerous ways to do body scan meditation. I prepared a new guided meditation to offer a different option: one that starts in the bottom of the body and moves up. This post will share the new practice, as well as explain its advantages and potential risks for some populations.
What Is Body Scan?
As I have written before, body scan meditation is the practice of systematically scanning through the body to feel sensations. This is not a practice of thinking about the body or its parts. Instead, the practice is to intentionally direct your attention to sense the body.
To many, it may seem only natural to start a body scan from the top of the body and work your way down. After all, many lawyers live in our heads so that is often a great place to start.
The point of doing this practice is to build awareness of and familiarity with sensations in the body. This is essential for several reasons. One is that our emotions often register as sensations in our bodies. Another is that body awareness can help us to remember that there is life outside of the thoughts in our head.
Finally, learning to linger in sensations in the body, is an important way to cultivate mindfulness as a trait. Bodily sensations offer us a direct and tangible link to our present moment reality.
Options for Practice
Because body scan meditation is about feeling sensations in the body, there are multiple ways to do the practice. This can include but is not limited to:
Sides of the body: left and then right or vice versa;
Categories of body parts: limbs, torso, head, etc.:
Cycling approach: jumping from one part of the body to another; or
Varieties of sensation in the body: examples include temperature, pressure, space, relaxation.
In addition, these practices can be further modified and customized by adding different techniques. Some body scan practices might be quick, including a simple check in with body sensations. Other body scans might be lengthy and lingering, including deep exploration of bodily sensations.
Finally, it is also possible to add movement or pressure to body scan to foster awareness of sensation or relaxation. Progressive muscle relaxation is commonly paired with body scan. With this strategy, you may tense and relax muscles as you move through each body part. As another option, some people move their hands to rest on the bodily areas to help themselves feel sensations more strongly.
Advantages of Bottom Up Body Scan for Lawyers
Many lawyers would hear these options for body scan and ask which meditation style is the best. My answer, as always, is that the real question is which one is best for you. The only way to truly know this is to explore different practice styles and learn which one supports you most.
This is why I recorded a bottom up body scan guided meditation to allow for another option to try. The reason to explore this practice is that it can provide a faster route to relaxation. Many lawyers, myself included, are often stuck in our heads. We think a lot and habitually live in our thoughts as a result.
Starting a body scan at your toes or feet may help you feel relaxed and grounded more quickly. It also may help draw your mind out of your thoughts and into your body faster.
In my normal sitting practice, I tend to use a top down approach to body scan as a matter of habit. However, if I struggle with sleeplessness, I more often start a body scan in my toes. It often helps me relax, remember how good it feels just to lie down, and avoid thinking so I can get back to sleep.
Warnings and Potential Risks
Importantly, though, there are some potential risks for any mindfulness practices that draw you quickly into your body. Because emotions register in the body, a faster connection to the body can imply the potential for overwhelm. For this reason, some people may struggle with starting a body scan meditation at their toes and may do better with a top down approach.
This includes people who are very new to meditation, people who have severe anxiety, or anyone with a history of trauma. If that is you, it does not mean that meditation or body scan is off limits. Instead, it may mean that a top down approach may be preferred or that you should consult a healthcare provider or trained teacher first.
The real question with any mindfulness practice is whether you can feel safe, supported, and alert so that you can do the practice. If this is true for you, then bottom up body scan meditation is one to try.
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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I have always been a big fan of stand-up comedy and recently this world has collided with my love of mindfulness. It’s now becoming common for comics to talk about meditation in their sets. Most of the time, I can turn my meditation teacher brain off for long enough to get a good laugh out of them.
But when one of my favorite comics, Josh Johnson, took on meditation I couldn’t resist writing about it. I’m a huge fan of Josh Johnson. I’ve seen his tour, watched his comedy special on HBO, and love his appearances on the Daily Show. Johnson is an excellent storyteller and can make you laugh at the tiniest things.
Recently, my husband sent me one of Johnson’s short clips where he talks about trying meditation. It’s quick and hilarious. You should watch it just to laugh. The other good news is that Johnson’s bit points to several very real struggles in meditation practice.
For those of you who want to laugh and learn, this post walks through Josh Johnson’s two-minute clip on meditation. Then it offers teachings to address the problems he mentions.
Don’t Beat Yourself Up When Your Mind Wanders in Meditation
Johnson starts off his bit by correctly mentioning the teaching that you should avoid beating yourself up when your mind wanders from the breath. Of course, he exaggerates the teaching for comic effect. He says that “you should not, you cannot” beat yourself up when your mind wanders.
In reality, this teaching is offered because it is common for people to berate themselves when their minds wander in meditation. It happens to all of us. For this reason, the teaching is not a prohibition like Johnson implies. Rather, it is a guidepost and an invitation to learn self-compassion.
Stated in a more precise way, the teaching really is that meditation is much easier and more effective when you have a kind inner attitude. If you notice yourself getting upset or engaging self-criticism, that’s okay. There is no need to feel like a failure or criticize that. Instead, the answer is just to recognize that you are doing something hard and go back to the breath.
Don’t Expect to Have a “Calm Mind”
About 25 seconds into the clip, Johnson correctly describes the practice of bringing one’s attention back to the breath repeatedly during meditation. But he ends it by saying that the goal or the expected end result is a “calm mind.”
Johnson is doing comedy here, so he doesn’t explain what he means by a “calm mind.” If you watch on, though, you can tell that he is equating a calm mind to a clear mind. Stated more directly, this means a non-thinking mind.
Some traditions may make this the goal and some teachers even talk about “clear minds” on occasion. For many teachers and traditions (myself included), though, meditation is not about removing thoughts. It does not make thoughts magically disappear and they are not off limits during practice.
With this foundation laid, Johnson dramatically declares that he’s “Going to try to meditate.” He closes his eyes and assumes a stern posture to show how serious he is about it.
Again, this is clearly for comic effect. Even so, it raises a really important point. Johnson is suggesting that good meditation is about being super serious. He’s suggesting that it’s fundamentally about discipline.
If you watch, pause the clip at about 37 seconds and take a look at it. You can see Johnson sitting with his eyes closed tight, appearing like he is trying to force himself to concentrate. Aside from the comic value, this is how a lot of lawyers think meditation is supposed to look.
As I have written before, relaxation, play, and even joy are better approaches. Why? Because you will focus best and learn the most when you are relaxed instead of trying too hard. Discipline matters insofar as you do the practice. But, once you do, ease up, relax, and crack a smile.
Lotus Pose Is Not Required in Meditation
Next, Johnson attempts the hilarious and impressive feat of demonstrating getting himself into lotus pose while sitting on a stool. This is for laughs and to show how awkward he felt forcing himself this pose for meditation.
Johnson quickly notes, though, that he struggles because he’s not as flexible as he used to be. Then he says his leg fell asleep. Anyone who has meditated for even a few minutes has had these same struggles.
Here’s the truth: meditation can happen in almost any posture. Using a cushion or sitting with legs crossed can be great, but they aren’t required. You can meditate in a chair or you can do so standing or lying down or even walking. Any posture works as long as you feel safe, relaxed, supported, and can stay alert.
Focusing on the Breath Is Not Thinking about the Breath
Johnson next hilariously showcases a subtle misunderstanding of the directions for breath focus practice. Once he gets himself into position, he says that the object is to “just think about your breath.” He exaggerates this by saying you should “hold onto the ideas of your breath; that’s how you stay present!”
Some teachers and traditions may differ on this, but meditation is not thinking about the breath. Instead, breath focus meditation is about keeping one’s attention with the breath. I teach this to mean feeling the physical sensations of the breath. Other ways of practice also include noting the cycles or parts of the breath.
Thinking about the breath is different than feeling the breath and observing its aspects. When you think about the breath, your awareness is principally in the mind. But when you feel sensations of the breath, your awareness is in the body.
As Johnson comically demonstrates, this distinction matters a lot. All of his thinking about the breath leads inevitably to a long train of thoughts about everything but his breath. This is why it makes a difference to know what your anchor is in meditation. If you know the anchor very precisely, it is easier to stay with and return to your anchor.
What to Do When You See that Your Mind Wandered
Perhaps the funniest part of the clip is when Johnson demonstrates his wandering mind. He goes off on a tangent for about a minute sharing his anxiety about world events. As you can hear, the audience immediately gets it. This is a very relatable thing.
Mind wandering is exactly what you can expect to experience if you try meditation. When you start to notice it, it can be just as hilarious as the mental rant Johnson shared in his clip.
And he announces in dramatic form at the two-minute mark of the clip, “I wandered.” Of course, this is a comedic reckoning. Johnson uses it to show that his pursuit of a calm mind was futile all along and to laugh at himself.
Here’s the thing: the moment where you notice the mind wandering is not a failure. It doesn’t mean you are doing the practice wrong. It means you are doing the practice right because you have seen that your mind is wandering.
In that moment, Johnson woke up from his anxious mental rant. He stopped it. That’s a good thing and a powerful thing once it becomes a trait. The problem was, he didn’t stay with the practice and return to his breath. He judged (in hilarious fashion) the mental pattern. The teaching, of course, is just being kind and going back to the breath.
You Probably Aren’t Doing Meditation Wrong
Of course, Johnson doesn’t do that, at least not in the clip. Instead, he says that “I went ahead and I stopped meditating.” Over the laughter of the audience, he explains that he at least stopped for the time being “Because I was doing it wrong.”
As mentioned above, I think Johnson should give himself more credit. For one thing, his joke make me and lots of other people laugh. In addition, I think he was doing meditation just fine. I don’t think he was truly doing the practice wrong. Instead, as mentioned above, he may have had some expectations about practice that made him think he was doing it wrong.
In addition, the truth is that meditation is not an easy practice to sustain. It’s a simple practice to learn, but it can be hard to sustain. This is because it forces us to confront uncomfortable thoughts and sensations for extended periods of time. For these reasons, struggles in meditation don’t mean you are doing it wrong or it doesn’t work. Struggles can sometimes indicate the opposite.
You Can Always Try Again Later
Johnson says he may try meditation again in the future. Of course, trying again is the only way to learn the practice and see what works best for you.
Because all the struggles Johnson pointed to are common issues, here are a few tips that may make meditation practice a bit easier if you ever decide to start or start again:
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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You can’t ignore a book with a title like Laziness Does Not Exist. It’s bold. Many lawyers might argue that it’s controversial. As soon as I heard it, I knew I had to read it.
Most of you probably aren’t surprised that a mindfulness teacher was interested in a book about laziness. After all, I encourage other lawyers to spend more time doing nothing in this blog on a weekly basis.
Keep reading to learn more about why I liked the book so much and what it may offer to you.
The Book Offers Deep Insights for Lawyers who May Fear Laziness.
Despite it’s seemingly simple title, LDNE is more than an argument about the nonexistence of laziness. Instead, it’s more of a conversation about our cultural and individual feelings about work and effort. It posits that a collection of values around work and productivity have congealed into “the laziness lie.”
Even so, as I read LDNE, I was repeatedly impressed by how much Price offered deep insights on these subjects. He didn’t skim the surface by making a generic plea for us to appreciate the importance of self-care. Instead, he went deep in explaining how laziness got such a bad rap in our culture. Then he invites each of us to explore how our own fear of being regarded as lazy causes each of us to overwork, whether at work, with our personal habits, or even in our relationships.
In various ways, the book is full of insights. It reframes fundamental issues that will change your mind, whether you start off believing in laziness or not.
It Also Shares Useful Tips to Help Lawyers to Set Boundaries.
More significantly, the insights in LDNE weren’t offered just to produce “aha” moments. Instead, they are intended to help each of us give ourselves a break. LDNE does this by offering a variety of useful strategies and practices to get oneself out of the grind created by the laziness lie.
Most relevant to lawyers, these include tips and strategies for managing one’s work day and work life. For instance, it explained that small breaks at work can actually boost productivity.Th
This can cause us to track and document on social media every activity in our lives to the point where we leave ourselves no place to rest. It was helpful that the chapters both offered permission and practical strategies to gradually find more ease with these life activities.
Encourages compassion and understanding for yourself and others
Price encourages us all to stop reflexively calling ourselves or others lazy when we struggle. Instead, he asks us to look more closely to understand what may be causing the problem. In many situations doing so may help us identify a very logical reason why effort, work, and motivation are a challenge.
Laziness Does Not Exist Is a Good Read for Lawyers
Overall, Laziness Does Not Exist by Devon Price is an easy to read, insightful, and well-structured book that will change your mind. It will help you identify the ways that worries about laziness come up in your own life and work. It may help you develop strategies to work a little less in ways that aren’t consistent with your values. But the end goal isn’t lazy at all. It is courage to look more clearly at the world, yourself, and other people so that you can act with greater kindness and compassion.
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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I’m relaxing on family vacation this week, but I realized I have two great events coming up next week. Lawyers interested in mindfulness and attorney well-being may like to hear about them. In fact, both events are raising money for good causes so I hope you will check them out.
This post will share details about each of the events and provide the details for how lawyers can register and participate.
Will Work for Food
The first event coming up next week ticks all the boxes. It covers an interesting topic, it’s aimed lawyers, and it is for a good cause. Will Work for Food – the New Possibilities Hour is an initiative of my friend, Jean Lawler and other dispute resolution professionals. Jean is a great lawyer but she spends much of her time mediating cases now.
She started Will Work for Food with friends to educate people about the mediation process and raise money for charity in the process. To do this, she brings in experts from various fields to talk and teach about an issue that comes up in mediation.
The Topic: Anger in Conflict Resolution
Jean and her friends saw my past working and writing on anger management and asked me to talk about that. Anger is definitely something that can get in the way at mediation. For that reason, Jean and I will talk about how mindfulness can help us manage it and even harness the energy of anger for good.
This session will be an interview about anger, and how it shows up in law practice and conflict resolution. We’ll also discuss what mindfulness offers in terms of anger management and why it’s a whole lot more than a few breathing strategies. Instead, you might be surprised to learn that anger may have some hidden benefits.
Why Lawyers Should Watch
It is free to watch and participate in this session, but Will Work for Food encourages everyone watching to donate to food banks. As a big fan of cooking myself, I elected to support the humanitarian work of renowned Chef, Jose Andres, at World Central Kitchen.
Of course, my episode will only be a drop in the bucket in addressing hunger on a worldwide basis. But Will Work for Food has already raised over $1 Million since it started in 2020. Join us to be a part of that impact.
When and How Lawyers Can Join or Watch
The live event is online on June 25th at 8 AM PST / 11 PM EST. You can find register for the event on Zoom or watch live on LinkedIn. If you join live, you can engage and ask questions in the comments or chat.
If you wish to catch the interview later, you can find the recording on LinkedIn or view it on the Will Work for Food website.
Thriving in Law Summit
This Summit is organized by lawyer and coach, Gina Steele. It is a 4-day Virtual Online Event designed specifically for legal professionals looking to transform their practice and their lives. Have you ever looked at a conference schedule that looked great but you didn’t have the time to attend?
This event is different. It boasts an array of wonderful speakers on a range of topics relating to lawyer well-being. But it gives you the flexibility to decide when and how to watch. Topics include mindfulness, compasion, communication, time management, and more.
The Topic: Compassion for Lawyers
My session is entitled “Becoming a Badass Lawyer: How Self-Compassion and Compassion Towards Others Helps Lawyers Succeed and Thrive.” In this one-hour interview, Gina asks me to break down how and why lawyers should cultivate compassion for self and others.
Like the event above, the Thriving in Law Sumit is also supporting a good cause. Our society faces a critical gap in access to justice. For many underserved and marginalized communities, competent legal representation is out of reach. Lincoln Law School is working to close this gap by transforming determined, hardworking adults into practice-ready, ethical advocates. Those who donate to Lincoln Law School will have access to the Summit videos for a year.
When and How Lawyers Can Watch
The Summit runs from June 25-28, 2026. Each day, all scheduled interviews will be available at 9:00 am PDT/12:00 pm EDT and will remain available until the end of day June 30, 2026. You can register through Gina’s website here and get access to all the videos next week.
This means that you can watch the videos on your own time in a way that fits your schedule.
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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I teach and write about the importance of celebration for lawyers, all the time. But I’ll be honest, it can sometimes be hard to do. Last week, I finished a critical case and I was fortunate to have the chance to celebrate right away. It made a huge difference in my outlook and energy levels.
This experience reminded me how simple but essential celebration can be for lawyers. As a result, I decided to share my experience to show that celebration doesn’t have to be something that is time-consuming, expensive, or difficult. Instead, it can be a simple sharing of experience with colleagues.
If, like me, you struggle to celebrate all your achievements, to keep yourself motivated in your law practice. This post will identify why celebration is essential for lawyers and the key ingredients of a good celebration.
Why Is Celebration Important for Lawyers?
The reason that celebration is important for lawyers is the same reason that it is hard for us to do. Lawyers are busy people who deal with difficult things. Our work involves risky situations, stressful cases with clients, and a lot of time in the office. We may also feel pressure because so many other people depend on us.
So when a case ends or a deal is done, lawyers can forget to take the time to feel good about it. We may move on to the next case or just go home and rest, but we don’t look back. Instead, lawyers often keep looking forward.
Over time, this can mean that lawyers experience a lot of negative things without much balance. We devote our attention and energy to things that stress us out. But we may miss many of the good things that come along the way.
Celebration is essential to remind us that there are also good parts of law practice. We may have clients that we care about, people in our law firms that we enjoy, and staff and the team members who impress us. If we don’t take the time to celebrate, we don’t reap the rewards of all these beneficial aspects of work. Due to the negativity bias in the brain, lawyers need explicit reminders of good things like these.
What Was My Big Celebration?
You may be wondering what my big celebration was. In reality, it wasn’t that big at all. My practice group has weekly conference calls, where we all meet on Teams to discuss our cases and workload. Because it was the end of our busy season, one of the practice group leaders decided that we should all share a drink. Some of us chose to drink mocktails, and some of us actually had a cocktail.
Fortunately, the day of the event, the leaders sent out an email reminding us of the special occasion for this call. A few hours before it happened, I resolved a major case that had caused problems and stress for my practice and client. So of course, I decided to rush out and buy some champagne to celebrate with my colleagues on the call. And let me just say, it was a lot of fun. It made me feel good about my practice and close to my team. It made me realize that the struggles we go through as lawyers are worth it. It really made a difference to my energy levels and outlook.
The Key Ingredients of the Celebration
You may be wondering what made this simple celebration so great? The key ingredients I have identified are as follows:
first, it was planned in advance,
second, it involved a shared experience, and
third, it included an element of fun
fourth, it did not require extra work.
These items are easy to comprehend but I will explain why each was so essential me and why it may matter to other lawyers.
1. Lawyers May Need to Plan to Celebrate
The first element, planning, matters because it shows it was a priority. Planning is also a practical necessity, so we could make a point to be there and participate. In addition, we were reminded of the event the day of, so we didn’t forget to do something special. This reminded everyone that celebration and connection with each other were important.
I know sometimes it feels odd to plan out a celebration or even a small time to connect with colleagues. While impromptu gatherings can be nice, it is not something that busy lawyers can rely on. Instead, people with busy calendars need a plan. If you prioritize celebration, show you value it by planning it out.
2. Celebration Requires a Shared Experience
The second element, the shared experience, is of course the most essential. Even though it is non-billable time, most of my team make the time to come to our practice group meetings. This is in part because we like to talk to each other and hear from each other. We work in separate offices across a few states and don’t always get to see each other face-to-face.
For this reason, any chance to bring lawyers together for real community is a good thing. This is why a shared experience is essential to celebration.
3. Celebration Should Be Fun
The third element, fun, should also not be overlooked. Fun had to be added in this situation, because if it wasn’t, it would just be another practice group call. If we didn’t add something fun, it wouldn’t be special. It would be another work meeting and not a celebration. In this case, the drink made the call more fun and took it in the realm of celebration.
Regardless of whether their drink contained alcohol, everyone had fun with their drinks. Some even came up with creative names for their drinks or used a special glass. I decided to add a personal charcuterie board to my champagne. Everyone had a good time explaining whatever they chose to drink.
The point here is that celebration needs to be fun. Do something a little different or special to note the occasion and lighten the mood and it can turn a meeting into a celebration.
4. Lawyers Don’t Have Time for Extra Work
The fourth element: it did not require extra work. No one had to prepare anything or make time for an extra meeting on their calendar. Instead, we used the time already available and just decided to dedicate some of it to celebration. This increased the chances that we could all participate and really celebrate the occasion.
Sometimes law firms and companies get into trouble because they try to do celebratory events, which require a lot of work from their employees. Sometimes this effort is worth it, and sometimes it is not. When you’re planning celebrations at your office, be sure that it isn’t forced fun. Make it real fun that doesn’t require too much work or force participation at the detriment of the people who will enjoy it.
Celebration Should Be a Habit for Lawyers Instead of a Rarity
Here is my big point with this post. I shared this simple experience about a celebration for at work to show how simple it can be. Sometimes lawyers don’t celebrate because we think we’re too busy, and we think we don’t have the energy. This post shares an example of a way to celebrate with other lawyers in the office that doesn’t take extra time or extra work.
Of course, lawyers may not be able to celebrate every tiny thing or do it every day. But if we keep these tips in mind, we can make celebration a regular occurrence in our places of work and lives. And the more we make connection, happiness, joy a priority, the happier and healthier we may become.
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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