Focus Boosting & Stress Reducing For Lawyers

This is a meditation suitable for those searching for solutions for the stress, anxiety and overwhelm that comes with high-pressure jobs.

Transcript

Welcome.

I'm Lexi Overton and if you're listening to this audio,

Then you're probably involved in the practice of law in some capacity.

And you're searching for solutions for the inherent stress and anxiety and overwhelm that comes with the practice.

As a trial lawyer for 20 years,

I understand not only the constant pressures of being a lawyer in an adversarial field,

But also how our minds have actually been trained to think and be the best in what we do.

We're trained to have this keen sense of awareness of what is happening,

To be able to analyze and search for solutions.

And quite often,

We're using this awareness to be on the defensive,

Always looking for the next action to be taken.

And on top of all of this,

We're required to act and carry the burden of many different roles,

From lawyer to counselor to negotiator,

To being a rainmaker,

To being a mediator and managing the behaviors of others around us,

From our employees to our clients to opposing counsel.

So it's no wonder that we're often feeling overwhelmed and like we're constantly on go and constantly under stress.

But the fact is,

We really do have the ability by a simple method of using our awareness to find calm and peace and clarity and focus in any given moment.

So you can actually take that same keen sense of awareness and use it to relieve the stress that you're constantly feeling.

And it's by turning the focus from outward to turning the focus inward.

It only takes a few minutes to do this and shift your energy from anxiety and overwhelm towards peace and calm.

So let's take a few minutes and try the exercise together of using your awareness to shift your energy to a place of having focus and clarity.

So when you're ready,

Find a comfortable place to sit.

You want to keep your spine relatively straight and just be in a place where you can relax your body and close your eyes.

And you're going to take a deep breath in through the nose and out through the mouth.

And I just want you to use your awareness just for a moment to scan your body.

Be aware of how it feels,

Where your feet are making contact with the floor or your body is making contact with the surface that you're sitting upon.

And I want you to bring that awareness even deeper and begin by scanning from the top of your head all the way down your body for any areas that you feel some type of tightness or tension in the physical body.

So maybe it's across the forehead or in the jaws or tension in the neck or on the shoulders where we often carry such a heavy burden or you might be feeling some tension or pain in the upper back or lower back.

Use your awareness to be aware of where you are holding tension right now that you weren't aware of just a moment ago.

And now we're going to take a breath in again,

A deep breath in and on the out breath.

I just want you to be aware of releasing tension.

So a deep breath in through the nose and on the out breath,

Have the intention of releasing.

And allow your breath just to go in and out naturally for a few moments,

But on the out breath,

I want you to use your awareness to gently breathe into any space that is holding tightness.

Every out breath,

Use it to breathe into a tight space to release.

In and out.

Good.

And now I want you to go a little bit deeper,

And I want you to be aware of what you're feeling right now.

Before you began this audio,

There was some feeling of stress or anxiety or overwhelm.

I want you to feel,

Be aware of whatever it is that you're feeling.

Just allow your breath to go in and out.

Don't judge yourself for what you're feeling,

Just let the feeling be there.

Be aware of your where you're holding that feeling in your body,

This pit of your stomach or a tightness in your shoulders.

Any anxiety or stress where,

What does that feel like?

And where do you feel it in your body?

There were several breaths in and out.

Just let that feeling rise up and release when you breathe out.

When we use our awareness to embrace a feeling,

It takes the charge out of it and we're able to release it.

Just in this moment to release it.

Good.

And another deep breath in through the nose.

Bringing in peace.

And breathe out any tension that remains.

Any feelings of anxiety.

And we're going to do a different type of breathing together just for a few minutes.

Another moment or another minute or two.

And it's going to bring this to a deeper level.

We're going to breathe in through the nose for a count of seven.

And when you breathe in,

I want you to breathe in peace and calm.

Everything that you really want to experience.

Imagine that you're breathing that into your body right now.

And then you're going to breathe.

You're going to hold that breath in first for a count of seven after you breathe it in for a count of seven.

Then you're going to breathe out for a count of seven.

Breathing out any tension.

And then we'll hold our breath out for a count of seven.

All this is seven breath.

So we're going to begin by breathing in through the nose for a count of seven.

One,

Two,

Three,

Four,

Five,

Six,

Seven.

Hold it in.

Two,

Three.

Be really aware of any tense tension.

Six,

Seven.

Breathe it out.

Release tension for seven.

Three,

Four,

Five,

Six,

Seven.

Hold it out for seven.

Three,

Four,

Five,

Six,

Seven.

Breathe in again for seven.

Breathing in what you want to feel.

Peace and calm.

Five,

Six,

Seven.

Hold in for seven.

Being aware if there's still any tension or anxiety.

Six,

Seven.

And now breathe that out.

Four,

Five,

Six,

Seven.

Hold out.

And breathe in one more time.

Hold.

Breathe out.

And now just let your breath go in and out naturally.

And just be aware of how your energy is now shifted.

There's a sense of calm and peace.

And actually an even stronger clarity and focus of the mind.

And when you're ready,

You can open your eyes so you can use your awareness and your breath to be aware of how your body is physically feeling and then the emotions that you're having.

Just sit with them for a moment to allow them to release.

And then you will feel energized and have a clearer sense of focus and clarity to move on with your day.

For more tips,

I hope you follow me at LexleyOverton.

Com.

Thanks for tuning in.

Reviews

Kind and efficient.

I’m an appellate lawyer who has to read, retain, analyze, write, and argue on command. I just finished this meditation to help me focus on finishing a memo on deadline. While I know it won’t write the memo or me, it relieved me of some of the anxiety I was feeling about it, which will help hopefully provide me with more focus and clarity to get it done. Thank you so much. This is just what I needed.

Excellent stress busting reset. Thank you.

Lex was a classmate if mine many years ago. She is great at this for lawyers! Gi Lex and thank you

Thank you - very effective after a day in court.

Terrific! Meditation has had a tremendous, positive impact on me as a person and as an attorney. Appreciate your work!

Perfect for a midday break.

Thank you for this beautiful meditation this morning I hope you have a beautiful day ...,Namaste

Wonderful! I just wish it were longer. 💕🙏