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About Our Presenter
• Partner at JC Law Group in San
Francisco - practices bankruptcy
law
• Author of upcoming ABA book The
Anxious Lawyer
• Teaches Mindfulness Meditation to
lawyers
• Jeena completed over a dozen
training classes on mindfulness
• She has published extensively on
mindfulness, including Lawyerist
and Attorney at Work
• http://theanxiouslawyer.com/
Jeena Cho
Add
Photo
Hello!
I am Jeena Cho
I am here because I love to help
Lawyers cultivate happier, more
fulfilling and joyful lives!
You can find me at:
@jeena_cho
TheAnxiousLawyer.com
Poll #1
1. Never
2. Occasionally (less than once per week)
3. Regularly (more than three times per week)
Do you meditate?
● Why should I
meditate?
● What is
Mindfulness?
● How will it
improve my law
practice?
● Understanding
& increasing
happiness
● Common Fears &
Concernso Losing the “edge” or
getting “soft”
o Become less
assertive/aggressive
o It’s “woo woo” or “touchy
feely”
o I don’t have time
Topics Covered
Why Practice Meditation?
● Emotion regulation
● Decreased reactivity
and increased response
flexibility
● Enhances interpersonal
relationships
● Self-insight, morality,
intuition, and fear
modulation
● Reduces stress &
anxiety
● Increased information
processing speed
Manage symptoms:
● Anxiety disorders
● Asthma
● Cancer
● Depression
● Heart disease
● High blood pressure
● Pain
● Sleep problems
What Are the Benefits of Mindfulness? A Practice Review of Psychotherapy-Related Research
http://www.traumacenter.org/products/pdf_files/Benefits_of_Mindfulness.pdf
Meditation: A simple, fast way to reduce stress http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858?pg=1
Your Brain – On Meditation
http://www.fastcompany.com/3015486/how-to-be-a-success-at-everything/10-simple-
science-backed-ways-to-be-happier-today
How to Increase Happiness
“90 percent of your long-term
happiness is predicted not by the external
world, but by the way your brain
processes the world.”
~Shawn Achor
“
Mindfulness means paying attention in a particular way;
On purpose,
in the present moment, without judgment or preference.
Meditation
What it is:
● Formal tool for
practicing mindfulness
● Inner exploration and
reflection
● Tool for gaining self-
knowledge
● Change our
relationships to
thoughts/feelings
● Gaining equanimity
What it’s not:
● Not about clearing or
having a blank mind
● Not about obtaining
peaceful state or nirvana
● Not about pushing away
thoughts/feelings
● Not a religious practice
Poll #2
On a scale of 1 – 5:
1-2: Not stressed at all, low levels of stress
3: Moderate amount of stress
4-5: Highly stressed
How stressed are you?
Poll #3
On a scale of 1 – 5:
1-2: Not stressed at all, low levels of stress
3: Moderate amount of stress
4-5: Highly stressed
Now, how stressed are you?
The Breath
● Anchor to the present moment
● Always with you
● Full of information
● How do you breathe?o Importance of Diaphragmatic
breathing
1,440 Minutes Per Day
● Finite amount of time
● Where is your attention?
● In the past? In the future?
● How do you begin your day? Start with
your intention. What is truly important
in your life?
5 Scientifically Proven Ways to Be Happier
1. This moment – it’s a privilege
2. Meditate
3. Gratitude Journal
4. Smile
5. Random acts of kindness
(Bonus): Exercise
Happiness is a choice!
How to Meditate
1. Set a timer
2. Find a comfortable position – sit or lay down
3. Check body
4. Close eyes
5. Bring the attention to the breath. Breath in and
out.
Practice. Practice. Practice.
Troubleshooting Meditation
1. Time
2. Thoughts
3. Feelings & Emotions
4. Pain
5. Sleepiness
Practice. Practice. Practice.
Contact Us
Jeena Cho• JC law Group, PC
• http://www.theanxiouslawyer.
com/
• 415-963-4004
MyCase.com
MyCase.com/blog
(800) 571-8062
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