Showing Up for Ourselves: Lessons from the PBA Wellness Summit
From Litigation to Mindfulness: A Full-Circle Moment
For nearly two decades, I practiced as a litigator in a high-pressure environment. While I enjoyed many aspects of my work as an attorney, certain elements heightened my stress and anxiety levels. As I became a more seasoned attorney, I found myself increasingly searching for ways to manage the growing stress that I had come to assume was simply “par for the course.”
I also assumed—albeit wrongly—that over time, some of that anxiousness would fade. But for me, it only intensified, especially when I decided to start a family. Trying to balance the demands of my career with being a present and patient mom felt impossible at times. As our family grew from one child to three boys, I found myself in what felt like a chronic state of fight-or-flight, trying to “juggle it all”: to do a really good job at work, be a great wife, and at the same time, be the best mom I could be.
In a recent episode of Conscious Corner Podcast with Courtney which releases next week, I spoke with Carol O'Donoghue, MSN, MPH, CNM, FNP-BC, PMH-C and Molly Weingrod of Mindful Birth and Parenting Philadelphia about something that really hit home—and something I see so often in the female attorneys I work with: We quietly carry so much at any given moment. We do it all. We hold it all. And despite doing so much—and doing it well—we often beat ourselves up for not doing enough or not doing it “right.” Whether it’s in our legal work or our role as parents, the pressure to be everything to everyone can be relentless.
After years of living in that cycle of internal pressure and self-criticism—and not wanting to feel that way anymore—I followed the suggestion of my therapist and enrolled in the Mindfulness-Based Stress Reduction (MBSR) program at Jefferson's Center for Mindfulness. That decision changed everything. I began to understand how deeply stress was impacting my focus, performance, relationships, and health—and I learned how mindfulness could help me reconnect with clarity, resilience, and a greater sense of ease.
Why I Stepped Away From Law—And Into This Work Fully
This past year, I made a big decision: to step away from the practice of law so I could teach mindfulness full-time to attorneys and professionals in high-stakes roles. My work now focuses on helping others reduce stress, build resilience, and reconnect with the joy they thought they had lost.
Over the past decade, I’ve experienced firsthand how mindfulness can help navigate perfectionism, internal pressure, and the weight of expectation. More than anything, it has taught me how to support myself with presence, compassion, and strength—no matter what shows up.
I believe it is possible for every legal professional to connect more fully with the present moment and find greater fulfillment in their work—and in life as a whole. That’s why I’m so passionate about sharing the gift of mindfulness with others in our field.
The Summit That Brought It All Together
That’s also why the first annual Philadelphia Bar Association Wellness Summit earlier this month meant so much to me. It felt like a full-circle moment.
Being in person—surrounded by attorneys who had carved out time (no less, a whole day!) to care for themselves—was a really powerful experience and one that highlighted something that Katayun Jaffari reminded us of: we care deeply about our clients and our work. But in order to show up fully, we have to care for ourselves first. That shared understanding—that self-care is essential, not optional—was the thread that connected us all.
I’m deeply grateful to Nicole Gill and Ashley Michael, co-chairs of the PBA Wellness and Quality of Life Committee, for their leadership in organizing this nourishing event. And to Kathleen D. Wilkinson, Esq., whose support of this work has meant so much to me over the years. A special thank you as well to Katayun Jaffari, who invited me to join the Wellness Committee nearly a decade ago and helped set this path in motion.
The Summit was a vibrant celebration of what it means to care for ourselves as legal professionals:
Joe Mitchell, Esquire led us in tapping and breathwork to help shift our nervous systems
Beth Perez, LSW, ESQ and Alexandra Dolan broke down the science of stress and shared actionable wellness tools
Badia Weeks from Fitness Alive got us sweating and empowered us with wellness planning strategies
Charlie Seltzer, MD, CSCS helped us look ahead with insights on longevity
Ashley Michael inspired us to take in more joy in our lives
Ira Richards guided us through a deeply restorative yoga session
And in between, we enjoyed chair massages, wellness resources from Monica Helt of the American Heart Association, and a delicious, nourishing lunch thanks to CODISCOVR.
We came together not just to learn—but to breathe, move, restore, and connect.
Let’s Keep the Momentum Going: A Special Workshop on September 12th
I’m thrilled to announce that Joe Mitchell, Esquire and I will be teaming up again on Thursday, September 12th for a special 90-minute workshop tailored specifically for legal professionals.
This experiential session is designed for anyone in the legal field who is ready to step out of autopilot and into greater ease, clarity, and grounded presence.
✨ You’ll learn how to:
Recognize and regulate stress in real time
Use simple mindfulness and tapping techniques to shift your state
Cultivate more joy and clarity—without needing to add hours to your day
📅 Save the Date: Thursday, September 12th—If you'd like to join the interest list and be the first to register, please message me.
In Closing
The Wellness Summit reminded me how much I love being in community with lawyers—how impactful it is when we come together not to perform, but to rest and cultivate deeper wellness in mind and body.
I’m grateful for every one of you who showed up. And I can’t wait to keep supporting your journey forward.
With warmth and gratitude,
Courtney