The Modern Lawyer Wellness Guide to Everyday Mindfulness

Use these simple steps to reduce anxiety, overwhelm, and mental fatigue by cultivating peace of mind, clarity, and focus in everyday life. The result is increased effectiveness and fulfillment in law, business, and life in general–in just a few minutes a day.

Habitualizing Mindfulness in Three Simple Steps

1. Learn the basics of meditation

2. Take meditative practice into everyday activities

3. Make mindfulness an everyday habit

Step 1: Find a quiet spot where you won’t be disturbed for a brief period – whether it’s five, three, or even just one minute. Whatever time you can spare is perfect! If possible, use your phone’s timer with a soothing notification sound to mark the end of your session.

Important Tip: Starting your day with a brief meditation sets you up for success by clearing your mind, regulating your nervous system, and helping you set intentions in alignment with your goals.

Close your eyes, relax your body, and take three deep breaths, in through your nose and out through your mouth. Then, let your breathing return to its natural rhythm. As you sit, bring your attention to the present moment. Notice the sensations of your breath, the air on your skin, the pressure of your body against the surface beneath you, and the sounds around you. Don’t focus on these details–simply notice that they are present.

When distractions arise (and they will), gently acknowledge them without judgment. Then, let go of the thought or feeling that took your focus, and calmly return your attention to the present moment. When your time is up, open your eyes and take a moment to notice how you feel.

Step 2: Mindfulness isn’t just for quiet moments. The real magic begins when you practice mindfulness with ordinary activities like cooking, eating, washing dishes, putting on makeup, driving in traffic, waiting in line, riding an elevator, sitting in a meeting, or attending a hearing.

Focus on your senses–what you see, hear, smell, and feel in that moment. Engage fully with the present. When you catch yourself dwelling on the past or projecting into the future, let go of the thought or feeling that distracted you–without judgment–and gently return your attention to the present moment. That’s it!

I first realized the power of mindfulness one busy Saturday when I attended three kids’ birthday parties back-to-back. It sounded terrible, but practicing mindfulness actually led me to have a good time, both hosting and visiting with friends! Since then, it’s become nothing short of life-changing!

Step 3: Making a habit of mindfulness not only brings peace of mind in the moment but also increases your overall sense of well-being over time.

Choose a day to start practicing. It doesn’t have to be perfect–just start. At the beginning of your day, set the intention to practice mindfulness throughout the day. Say it out loud and with meaning if you can: “Today, I will practice mindfulness throughout my day.” Consider writing it on a sticky note where you can see it, or setting reminders on your phone. Whatever works for you! The more you do it, the more powerful a transformation you’ll experience.

Now go set yourself up for a fantastic day, week, or even month–because you deserve to thrive in all areas of your life!

Conclusion

Mindfulness is more than a practice–it’s the beginning of a mindshift shift that changes how you experience the world, everyday mindfulness is an excellent place to begin the journey of creating what you truly want in law, business, and life.