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Start Taking Control of your Lawyer Brain with these powerful 5 Minute Meditations

Welcome to these 5-minute meditations designed to help you quiet your racing mind and be present in the moment. Putting into practice what you learn here will be well worth your time and attention.

5 Minute Meditations

Meditation for Beginners

This meditation is for lawyers who have thought about trying meditation but think that they do not have enough time. This is a 5 minute meditation where beginners can simply focus on breathing for a short period of time and then return to a busy day. After trying this meditation a few times, the beginner may decide that this meditation thing may work after all.

Meditation for Stress

When you are stressed out, your mind is racing.

It is full of all of the things that you have to get done. It creates this feeling of being paralyzed. It makes you feel like you have so much to do but you have no idea how to start. So, you just stop and do nothing.

The purpose of this meditation is to slow the time down and to see if this can open up the ability to take each task and each responsibility one at a time.

The reduction of stress frees up your mind to discover solutions to problems you could not see before. It allows you to step back and be in the moment instead of burdening yourself with worry. It allows you to notice that you have more control over how you react to every day triggers than you realized.

So, enjoy this meditation. Allow yourself to be in the moment and to slow down.

Setting Boundaries

Setting boundaries is not about telling your boss you are not staying late or deciding you are never working on weekends again even if your job requires it.

It is about making yourself a priority and making it clear to other people that your time to yourself and for yourself is valuable.

In this meditation, we are going to focus on self care, rest and relaxation.

Being in the Moment

Some of us spend most of our lives and careers wishing we were somewhere else.

When we were in law school, we wished we were lawyers. When we became lawyers, we wished we could absorb all the experience and expertise of the partners in the firm and do what they do.

This meditation is a reminder that we are where we need to be at this moment.

We are learning new things every day.

We are building towards the lawyers we want to be while taking each case as an opportunity to improve and become better lawyers.

We can’t gain 20 years of experience through any other method than by practicing for 20 years.

So, enjoy where you are. Accept each day, month and year and take the time to experience each step instead of looking forward to steps that haven’t even been taken yet.

Taking time for you

This meditation is a quick reminder to take a moment for yourself. Make sure you are getting enough sleep. Try not to skip the gym because you’re too tired. Try to enjoy that cup of coffee or tea that you have been robotically drinking all week while rushing around and doing other work.

In additional to this meditation, try to make a commitment to doing other things that recharge your batteries such as yoga, getting a pedicure or simply taking a hot bath.

Remember that the work will always be here, but you won’t. So, make time to take care of yourself.

When you make it clear that you respect and utilize the time that you have for yourself for your own benefit, others will respect your time as well.


This is a meditation to help you let go of the belief that you need to worry.

We often believe that we need to worry in order to prepare for something to happen. Some of us believe, deep down, that if we worry enough, we can prevent something from happening. This is normal. But it is not necessary.

Instead, we can react from resiliency instead of worry if we recognize we have the choice.