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​Mindfulness Based Therapy

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“If you let cloudy water settle, it will become clear. If you let your upset mind settle, your course will also
become clear”- Jack Korn­eld, Buddha’s Little Instruction Book (1994)

​What Is Mindfulness?

Which person are you?

Minndfulness is the short term for mindfulness meditation practice. This is a form of self-awareness training adapted from Buddhist mindfulness meditation. 

Mindfulness is about being aware of what is
happening in the present, moment-by-moment, without making judgements about what we notice; including our racing thoughts, what we should be doing, thoughts of it we are doing mindfulness 'right', and our every ending to-do lists. 

Mindfulness meditation practice is a key ingredient in a variety of of evidence-based psychotherapies, including dialectical behavior therapy (DBT) and acceptance and commitment therapy (ACT).

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​​Why Should I Practice

Mindfulness?

Our minds can be focused on things in the past, present or future. We often fi­nd ourselves ruminating about things that have already happened, or worrying about things that could happen. This can often be distressing.

Mindfulness is a practice which encourages us to attend to the present moment. There is good evidence that mindfulness practice can help people cope with a wide variety of feeling-states such as depression and anxiety, but also physical health conditions including pain and chronic illness.​

“The non-judgemental observation of the ongoing stream of internal and external stimuli as they arise”
- Ruth Baer, Clinical Psychology: Science and Practice (2003)

“Keeping one’s consciousness alive to the present reality”
- Thich Nath Hanh, The Miracle of Mindfulness (1975)

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​​Why do I need to practice?


Can’t I pay attention to the

​present moment already?

We can all pay attention to the present moment, at least for a short while. If you haven’t tried meditation before, though, you might notice that your attention wanders and is not easily controlled.

​Mindfulness strengthens our ability to pay attention in the present moment, but also increases our awareness of how our minds fluctuate, often in unhelpful ways. People who practice mindfulness regularly said that it helps their ability to stay in the present moment without being deflected.

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​What does it mean to

cultivate a non-judgemental


​​attitude’?

Shakespeare said “there is nothing is either good or bad, but thinking makes it so”, and this is a core idea in therapies like cognitive behavioral therapy.

Making judgements about our own experiences can often lead to us becoming quite distressed. For example, thoughts like “this is horrible” and “I can’t take any more” are both judgements associated with distress.

​Practicing mindfulness teaches us to accept
more of our experience without judging it. This has been shown to help people live more fulfilling lives.

Have Questions? Contact me for a 15 minute Free Consultation

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​What can I do right now to be more mindful?

Mindfulness is engaging in moment-to-moment awareness of your experience without judgement. This means, being present in the moment, with a feeling of acceptance of what is; the good, the bad, the difficult.

Like any skill, becoming more mindful takes practice. In the beginning it might seem as if unwanted thoughts constantly intrude your mind, and the calmness associated with meditation is brief. 

Start by practicing for 5 minutes a day, then work your way up to 15 minutes every day.

• ​​Grab your favorite hot, cold, or room temperature beverage. Slowly sip and swallow , repeat until you are finished. 

 

• Take a brisk walk. Pay attention non-judgementally to your:
  • Five Senses. Notice 5 see, 4 hear, 3 feel, 1 smell, 1 taste
    
  • Thoughts. Allow your thoughts to come and go. The more you try to control them, the more invasive they will become. Like our senses, thoughts are a normal part of our existence. Acknowledge your thoughts and let them pass naturally
    
  • ​Breathe. Focus on your breathing. Take full but gentle breaths through your nose and notice the rise and fall of your belly. Notice how your body changes as air enters and then leaves your lungs. This is the key to mindfulness. Focusing on the sensation of your breathing will quickly bring you into the present and connect your mind with your body .

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Some of the content from this page on mindfulness was adapted from Psychology Tools LLC, Therapists Aid  LLC, and Bonnie L. Martin, LPC