Hi, it's Jon. Welcome to Mindfulness for Lawyers: Lock it Down!

This four-week program will help you create a mindfulness practice that sticks.

(Reading time: three minutes)


You have one goal: practice mindfulness a tiny bit each day.

(Anything more is a bonus.)

Seriously: it could be for just one minute, or 30 seconds, or five seconds. Anything but zero seconds.

How do you practice mindfulness? One easy way is to watch your breath (instructions here).

(I'll share other simple practices later. You can use whichever ones you like.)


This isn't a solo mission. You've got help: your group. (Find your group here.)

These are your "gym buddies" for mindfulness. You'll support, motivate, and encourage each other to do the practice.

The best thing to do with your group: meditate together.

Grab each other for short, impromptu sessions. Schedule a short session in advance. Whatever works.

Use a group member's office, book a conference room, or find some other quiet area.

  • In NYC, Lenox Hill on the 23rd floor is open for meditation on Wednesday, 11 AM to 12 PM.

  • In DC, 12C8 on the 12th floor is open for meditation on Wednesday, 11 AM to 12 PM.

If only one or two group-mates are available, that's fine! Practice with whoever's around.

Stay in touch with your group via text, email, or swinging by in person.


When building a new habit, it's helpful and motivating to track your progress. Here's how.

Print out the LID tracking form:
  • If you're on a computer right now, click here.

  • If you're on your phone, hop on your computer and go to:


When you do your tiny bit of mindfulness for the day, mark it down on the tracking form. If it was a group session, mark that down as well.


At the end of the program, we'll hold a raffle for a prize.

The number of sessions you marked down will count as your "raffle tickets." So the more days you practice, the better your odds of winning!

Group sessions will count for more than solo sessions, so get out there and grab your group-mates for quick, impromptu meditations.

If someone in your group wins the raffle, everyone else in the group gets a (slightly smaller) prize as well.


You can always text me.

If you signed up with your mobile phone number, you'll receive some texts from me. Just respond to those texts to reach me.

You can also email me at jon@mindfulnessforlawyers.com.

Have fun!

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