Meditation: A Tool to Stress Less for Lawyers

Updated: Jun 23


(And you don't even have to be good at it!)

Attention: lawyers! Have you noticed that members of your profession have a reputation for taking out their negative emotions on other people or numbing out with alcohol or other substances? This isn’t surprising since lawyering is a very high-pressure profession. Every day you face extreme demands to make important decisions and perform well in front of clients, opposing counsel, judges, members of your firms, and full courtrooms. And you do this in high stakes scenarios with risks around money, freedom, and reputations. This big pressure comes with big costs.

Anyone under this type of chronic stress can expect to experience discomfort on mental, emotional, physical, and spiritual levels. Facing such daily discomfort, you as a lawyer need ways to dispel your negative feelings. And “numbing out” and “acting out” are two very common methods for stress release in the profession. “Numbing out” includes engaging in behavior that overrides your stress feelings, like ingesting drugs or alcohol or eating high quantities of food. “Acting out” is a stress-release technique that involves you who may otherwise be good and kind yelling at others or throwing physical objects as a way to release your stress. While “numbing out” and “acting out” do relieve stress, they come with unpleasant consequences. And so, better methods are needed for dealing with pressure and stress.

Enter: meditation. Meditation is the practice of sitting in a quiet state doing nothing and with the intention of being present in the moment. The benefits are many, and science is proving more every day, like: increased emotional well being, heightened feelings of peacefulness, boost in positive moods, increased self-awareness, increased feelings of compassion, greater focus, improved physical health, improved sleep, and reduced anxiety. With all these wonderful sounding benefits, why aren’t more lawyers meditating?

People who know the benefits of meditation but who don’t do it report that they don’t think they can get benefits because they don’t think they can do it well. Logically, this makes sense. And we know lawyers love logic! But this lack of futility argument does not apply to meditation. It turns out, the opposite is actually true.


The practice of even attempting to still your mind is the beginning of calming yourself. Consider how you feel calmer after taking a few deep breaths. Meditation is all about this steadying effect. Meditation helps you even when we don’t feel like you’re doing it well. In fact, that you can’t do meditation well is a sign that you need it the most. The more you feel “all over the place” with your thoughts and emotions, the more you can benefit from even small doses of stillness.

Here’s why. We all suffer from what the Buddhists call the “monkey mind.” This is the racing feeling inside your mind. Your thoughts move quickly, akin to a monkey swinging from one vine to another. And with this, in your mind, you feel unsettled, restless, indecisive, and worried.

In the beginning as a new meditator, you may only be able to start with sitting in silence for one minute or simply by taking one conscious breath, and anything more seems impossible. But with time, you’ll work your way up to 5 minutes, 10 minutes, an hour! It’s just like beginning to train for a marathon. The first time you run, you can maybe only get around the block. And that’s ok. You’re not expected to be good at it. But getting up and going every day helps you to grow and improve.

With a steady practice of meditation - even just 5 minutes a day - that monkey mind begins to experience less volatility and more peace. And then all that stress of client needs, firm demands, crowded courtrooms, and the high stakes; well that doesn’t bother you as much any more. You become calm and present and focused from the get go.

And just imagine how meditation will help other lawyers around you: that lawyer who used to yell at everyone and sometimes even throw things when he got overly stressed, or the lawyer who turned to the bar (the one with alcohol) every time she felt the intense pressure of her professional responsibilities. Now, they are more at peace. They use meditation to steady themselves everyday. What would happen if all lawyers started meditating? The whole profession would be calm, respectful, and more willing to listen. All lawyers would bring their A game plus compassion, and justice would win. That dream begins with each of you, one conscious breath at a time.

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Meditation Resources

Want to learn the basics or deepen your meditation practice? Here are some resources that I know and recommend:

Mindfulness for Beginners: Reclaiming the Present Moment and Your Life

A great book or audio book to introduce you to mindfulness by Jon Kabat-Zinn, PhD, a world-renown expert. He is the founder and director of the Stress Reduction Clinic at the University of Massachusetts Medical Center and associate professor of medicine in the Division of Preventative and Behavioral Medicine.

Access here

Insight Timer App

A free app with thousands of meditations and a wide variety of options such as guided meditation, listening to sacred music, and talks with masters about meditation. Meditations start as little as 3 minutes and everything is timed. You can tune into meditations guided by me on the app by searching "Gina Marotta."

Access here

Meditation classes with a Zen Buddhist Monk, Chicago, IL

This is where I first studied meditation. I did the overnight retreat to learn how to meditate and attended sittings on Sundays.

Access here

About the Author

Gina Marotta is a career coach and spiritual guide teaching and inspiring people to unleash their genius. She is a former defense attorney for some of Chicago’s highest profile criminal cases, served as Managing Director for a national nonprofit catalyzing career advancement for women and girls, and has been featured in media outlets like: Thrive Global, The Huffington Post, and WGN Radio. She has also been named 50 Under 50 and among 100 Women Making a Difference. Gina remains active in the legal community in restorative justice projects aimed to transform the criminal justice system from focusing on punishment to focus on peacemaking.


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