Ep. 29 Mastering the In-Between: Mindfulness Practices for Life’s Transition Spaces

The Legal Yogi Podcast

Are you rushing from one task to the next without taking a moment to breathe? What if the key to feeling more grounded was hidden in the in-between spaces of your day?

Welcome to The Legal Yogi Podcast with your host, Vanisha Weatherspoon. In this micro episode, Vanisha offers a practical follow-up to her conversation on mindfulness in transition spaces. She walks us through four simple yet powerful practices—including the three-breath reset, micro movement, sensory resets, and even using waiting as a mindful tool—to help us reconnect, reset, and move through our day with more intention. Whether you're in a busy office, a home workspace, or in line at school pickup, these techniques can transform the overlooked moments into opportunities for presence and restoration.

IN THIS EPISODE:

• (00:46) Practices to incorporate mindfulness into your transition spaces - Practice one is the Three Breath Reset
• (05:42) Practice two is the micro movement - the power of the in-between moments
• (09:10) Practice three is a sensory reset and discussion of acknowledging what you have completed
• (15:22) Vanisha describes the fourth practice of waiting

KEY TAKEAWAYS:

• The “Three-Breath Reset” turns ordinary moments into grounding rituals.
• Whether you're transitioning between work tasks, picking up your kids, or waiting for a Zoom call to load, taking three intentional breaths—one to release, one to arrive, and one to set intention—can create a complete cognitive reset in under 30 seconds.
• Movement doesn’t have to be big to be mindful. Simple actions, such as walking between meetings, rolling your shoulders, or doing a quick stretch with your kids, can help reset your nervous system. Vanisha emphasizes that subtle movements in professional spaces and playful ones at home both serve the same purpose: reconnecting with your body and the moment.
• Transition practices prevent burnout by creating emotional and cognitive closure. Using short rituals, such as sensory anchoring, completion-initiation frameworks, or “waiting as a practice,” helps you mark the end of one role or responsibility before entering the next, especially important for those juggling multiple life domains.

RESOURCES:

The Legal Yogi Podcast - Website

The Legal Yogi - Instagram

Vanisha Weatherspoon - LinkedIn

Ep. 28 Practical Mindfulness: Turning Wasted Time into Productive Resets

ABOUT THE HOST:

Vanisha is a 500-hour Registered Yoga Teacher (RYT) and resides in Austin, TX. She began her yoga journey in 2017 during her 1L year at Georgetown Law. The first year of law school is often the most challenging and can be a gateway to the bad habits that are prevalent among legal professionals. Lawyers are at an extremely high risk of alcoholism, drug abuse and dependency, anxiety and depression, so Vanisha turned to yoga to avoid falling victim to one of the former. It was here on her mat where she found peace, which led her to want to bring this to her law school community. Vanisha became a certified instructor during the summer of her 2L year of law school and began teaching classes on Georgetown’s campus in the fall of her 3L year. Upon graduation, she obtained her 300-hour certification in 2020 and returned to Austin, where she teaches yoga and practices law as a fifth-year associate at a law firm.

KEYWORDS: Mindfulness, Transition Spaces, Three Breath Reset, Micro Practices, Sensory Anchoring, Micro Movement, Digital Transitions, Waiting As A Practice, Completion Transition Framework, Nervous System Reset, Sensory Mindfulness, Body Awareness, Time Entry, Conscious Intention, Everyday Mindfulness, Task Transition