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Credit: Shutterstock.com[/caption] Mindfulness is directing attention to the present without judgment or preconception, not focusing on what has happened in the past, nor worrying about what will happen in the future, but feeling appreciation and gratitude for the present. A central process of mindfulness is meditation, which originates from Buddhist tradition and ancient Chinese, Indian and Japanese cultures. In addition to meditation, much of the teachings of martial arts and yoga also utilize mindfulness principles. While meditation, martial arts and yoga have been practiced for thousands of years in many Asian countries, they have just gained in popularity in the 20th century in the U.S. The term “mindfulness” has only been used during approximately the last decade to celebrate some of the core teachings of meditation, yoga and martial arts. Mindfulness instruction has also been introduced at conferences for attorneys and other business professionals, while universities and law schools have even begun to provide mindfulness classes and programs. The “mindfulness movement” has taken root, and it is continuing to grow. Benefits of Mindfulness Mindfulness centers a person and brings him or her to a place of awareness of one’s present moment (physically and mentally). It helps one with self-awareness, self-regulation and self-appreciation, as it fosters a richer understanding and insight into oneself and others. Moreover, it teaches the tools to balance work with personal life and find peace, joy and success in both. Mindfulness is useful for all, but it is particularly important to help individuals with high-stress, demanding jobs, such as attorneys, as well as those who have experienced stressful and/or violent situations like military veterans, law enforcement and victims of crime. Mindfulness can mitigate the tendencies for depression and substance abuse as well as reduce the effects of stress such as relieving headaches, back pain, tension, and also by lowering one’s heart rate and blood pressure. Mindfulness for Attorneys Attorneys are taught to be adversarial, competitive, critical and often combative. They are not typically taught compassion, empathy, reflection or meditation. Attorneys often feel pessimism, perfectionism and are trained to think several steps ahead and of the worst-case scenario. They are typically overscheduled and juggling a giant caseload, and are often dealing with demanding clients, partners and/or judges. These pressures can lead to anxiety and depression, as well as substance and alcohol abuse. Mindfulness may help attorneys develop the skills necessary to better respond to the challenges and stress they face in the legal profession. Integrating mindfulness practices into an attorney’s life enhances his or her abilities to act ethically and professionally while providing the attorney with broader insight into his or her clients’ needs and the best methods in which to represent them. Mindful attorneys have greater capacity to see what is beneath the surface of their clients’ factual and legal issues. They are less inclined to have bias based upon preconceived notions and more inclined to have openness and acceptance of differences in others. Thus, it helps attorneys cross class, education, gender and cultural barriers with their clients, as well as face the challenges of their communities at large. With mindfulness, attorneys can learn to master and control their own thoughts, which in turn helps them control their own behaviors. Whether lawyer, mediator, arbitrator or judge, mindfulness teaches one to take time to reflect, be silent, pause before responding, and control the situation or case presented. Instead of mindlessly reacting, mindfulness gives those attorneys/judges the opportunity to offer their best response to a situation, including the best choice of words and actions. Attorneys may learn to “listen” better and feel empathy for their clients, have humility, and better “counsel” their clients. In return, clients may develop a deeper trust and higher satisfaction rating for their attorney. Mindfulness may cultivate an attorney’s growth in many areas, such as concentration, focus, accountability, decision-making, mental clarity, effectiveness, and problem-solving abilities. Additionally, attorneys may learn to more clearly pick up on verbal and non-verbal cues and information. As a result, mindfulness may help lawyers to have stronger/repeat relationships with clients, more productive relationships with adversaries, judges and support staff, to conduct better client interviews, interrogatories, depositions, negotiations, oral arguments, court room behaviors, and to perform more effectively in research/writing, instruction of the law, and mediating/arbitrating and judging cases. Mindful attorneys also develop the tools for more ethical law practice and hence a greater likelihood of adherence to the Rules of Professional Conduct. As officers of the court and members of the Bar, attorneys should behave with the utmost civility and professionalism. Mindless behaviors, to the contrary of mindful ones, are reactive (often over-reactive) responses that can give rise to unethical or inappropriate behaviors. Practicing mindfulness techniques will better equip attorneys to act in an efficient, competent and ethical manner. Mindfulness practice will have application to many of the NJ Rules of Professional Conduct, including, but not limited to: 1.1 Competence; 1.3 Diligence; 1.4 Communication; 1.6 Confidentiality of Information; 1.7 Conflict of Interest - General; 1.8 Conflict of Interest - Specific Rules; 1.9 Duties to Former Clients; 2.1 Adviser; 3.3 Candor Toward Tribunal; 3.4 Fairness to Opposing Party & Counsel; 3.5 Impartiality & Decorum of the Tribunal; 4.1 Truthfulness in Statements to Others; 4.4 Respect for Rights of Third Persons; 5.3 Responsibilities Regarding Nonlawyer Assistance; 7.1 Communications Concerning a Lawyer’s Service; 7.3 Personal Contact with Prospective Clients; and 8.4 Misconduct. In short, mindful attorneys may become masterful at lawyering, while learning to live a more ethical, balanced and peaceful life. Journey to Mindfulness Get started on your journey with my top 10 tips to become more mindful:

1. Breathe. Stop and breathe. Take breaks from work to direct your attention to your breathing. Start with full breaths from the chest, and then shift to diaphragmatic (“belly”) breathing. Focus on slowly inhaling and exhaling and observe what it does to your body in that moment. Close your eyes and enjoy how your lungs feel as they cleanse.

1. Eat. Use your diet as an opportunity to fuel your body, not mask or treat emotion. Savor each bite as you recognize how the food energizes your body. Taste your food, appreciate the different flavors, enjoy it.

1. Move. Be sure to exercise or move your body every day. If you don’t have time for regimented exercise, find a way to move your limbs and raise your heartbeat in a healthy way. Take time to engage your muscles and joints. While doing so, notice how your body operates, observe your perspiration, feel the ground beneath you. Take note of changes to your inhalation/exhalation as you move and exert.

1. Rest. Have enough time devoted to consistent, nightly sleep and also take short rest breaks from work throughout the day. Even if it is for just a few minutes during work, find time to rest your mind and your body. Close your eyes and develop a peaceful awareness of quiet. After rest periods, consciously acknowledge how you feel recharged.

1. Stretch. When you wake and at bedtime, take time to stretch your muscles, expand your chest, and open your body. Stretch your limbs including your fingers and toes. In stretching, reach for beyond what you believe you can do. Be aware of your body as it relates to the physical environment around it.

1. De-Stress. You may do so with music, art, dance, or a hobby you enjoy that makes you temporarily forget about the stresses of work or problems in your life. Prioritize joy in your life and make time for your healthy desires. Be fully present in that moment of enjoyment. Make a point to “smile” during these times; notice and enjoy how your forehead, eyes and shoulders soften when your face smiles.

1. Love. Make a conscious effort to love not only special people in your life, but also nature and the beauty around you in the world. Moreover, love yourself; one may only love and respect others after first developing a true love of self. Each day, allow a feeling of love for yourself to surface in your being and allow it to simmer there as you experience it.

1. Accept. Accept yourself including anything that society may identify as “flaws.” Recognize that you are special and unique exactly the way you are. Accept your shortcomings and problems as opportunities for growth and learning.

1. Appreciate. Feel gratitude for your life, health, opportunities and everything that makes you, uniquely “you.” Be grateful for each moment in your life with a conscious awareness and appreciation of those moments as you live them. Though after-reflection is also important, true appreciation should be felt in real time. Becoming in-tune with what each of your five senses is currently experiencing brings greater life fulfillment.

1. Meditate. Meditating and removing thought from your mind for a short period of time (15-20 minutes) each day may enable you to find greater peace and help you grow in the above nine areas. Your growth will come silently, just like this time you take to find it. If you do not “pause” for moments in your life, you may lose focus and miss what’s important in both your legal work and in your personal life. Empty your “cup” so that you may refill it each day on your path to mindfulness, appreciation, and wisdom.

Lori Ann Buza is an attorney and tenured professor at Saint Peter’s University, chairing its Law and Accountancy Department. She also specializes in Mindfulness Instruction and Balanced Life Coaching for attorneys and business professionals.