Mindful Pause

Daily 0.1 minute practice for a more satisfying and joyful law practice

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Mindful Pause: 6 Minutes to Better Lawyering

What if you could create a more sustainable, peaceful, and productive law practice in just 6-minutes a day?


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

Are you feeling...

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

Do any of these thoughts sound familiar?

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

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

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

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

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

I’m intimately familiar with the struggles of lawyering.

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

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

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

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

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

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

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

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What Will I Learn?

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

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

- Lori Andrus, Partner at Andrus Anderson LLC

What Results Can I Expect?

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

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

- Shannon M Callahan, Senior Counsel, Seyfarth Shaw LLP

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What’s Included?

15 actionable videos plus 11 guided meditations to help you deal with common lawyer challenges. All videos and guided meditations are just 0.1 hour long!

Your Instructor


Jeena Cho
Jeena Cho

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

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

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


Course Curriculum


  Introduction
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  Drop-In Sessions
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  Daily Pause: 6-Minutes of Daily Mindfulness Practice
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  Week One: Foundational Practices
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  Week Two: Managing Stress
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  Week Three: Managing Anxiety
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  Week Four: Cognitive Reset
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  Week Five: Closing
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  Old Lectures [These lectures are from Mindful Pause Version 1]
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  Meditation Library
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Frequently Asked Questions


When does the course start and finish?
The course starts now and you'll have access to all the content through 12/31/2018! You are invited to the 31-day mindfulness challenge where you do one 0.1 hour practice from 1/1/2018 - 1/31/2018. It's a wonderful way to start the New Year. This course is completely self-paced online course - you decide when you start and when you finish. You can download all the content directly to your computer to use FOREVER.
How long do I have access to the course?
You'll have access to all the content through 12/31/2018! You can download all the content directly to your computer to use FOREVER.

Get started now!