What Is Mindfulness?
Mindfulness is a concept often used in therapy that helps individuals identify thoughts, feelings and bodily sensations by maintaining moment-by-moment awareness. The practice of mindfulness promotes a nonjudgmental relationship between oneself and both their internal and external environments, ultimately enhancing self-compassion and self-understanding.
Unlike most therapeutic modalities, mindfulness stems from ancient religious practices. First developed within the Indian Buddhist tradition, mindfulness was used to enhance the ritual of gaining insight through meditation—or vipassana. During the American consciousness-raising movements of the 1960s, mindfulness began planting its Western roots, and it has since become a familiar concept throughout the world.
In the 70s, professor and molecular biologist Jon Kabat-Zinn began applying his own spiritual meditative practices to an academic context, eventually developing a Mindfulness-Based Stress Reduction (MBSR) program that adapted Buddhist teachings. The program—found to be effective in reducing stress, pain and illness among a wide range of individuals—was then expanded to be used not just in a university setting but in schools, businesses, branches of the military and many other industries across the nation.
Despite it originating as a spiritual practice, mindfulness has been highly researched in scientific and therapeutic communities. It’s been proven to help treat a wide range of emotional and physical maladies—from anxiety to depression to addiction to insomnia to chronic pain. And because it is so effective in decreasing stress, mindfulness has a variety of applications and can be particularly helpful for those struggling with chronic conditions or terminal illness.
How Does Mindfulness Work?
Since both emotional and physical sensations are targeted using mindfulness, it can enhance a client’s ability to regulate emotions, gain awareness and find acceptance. By relating to their internal and external experiences from a calm and aware place, clients using mindfulness can learn to control their thoughts rather than be controlled by them, ultimately reducing stress and overwhelm.
There are particular exercises used by therapists who incorporate mindfulness into their practice. A therapist may have a client gain awareness of their physical sensations in their body or guide them on a meditative visualization that allows the client to slow down and become more present. It’s not uncommon that movement is used during mindfulness exercises so that a client may experience heightened awareness of physical sensations.
The basic goal of mindfulness practices is to become more intentional.
In addition to some of these practices, clients may be encouraged to incorporate more informal elements of mindfulness into their day-to-day rituals, whether through mindful eating, journaling or daily gratitude. Replacing anxious or distressed thinking patterns with basic mindfulness practices can be effective in removing the psychic and emotional pain experienced by those struggling with challenges to their physical or mental health.
The basic goal of mindfulness practices is to become more intentional. Therefore, when clients can notice and observe thoughts that have become maladaptive, they can use mindfulness techniques to engage their thinking to be more productive and functional.
Since certain cognitive or behavioral therapies are designed to help people change or replace negative thoughts, mindfulness allows clients to separate from, observe and redirect uncomfortable thoughts and feelings. To this end, mindfulness can be powerful in helping someone to accept their experience rather than avoid or develop aversions to it.
How I Incorporate Mindfulness Into My Practice
My primary approaches to therapy are Internal Family Systems (IFS), Eye-Movement Desensitization and Reprocessing (EMDR) and Emotionally Focused Therapy (EFT). Because each one of these is designed to promote emotional awareness, self-compassion and acceptance, mindfulness is key in helping clients to identify thoughts, feelings and sensations.
For as long as I have been a therapist, I have incorporated mindfulness into sessions with clients. I find that mindfulness exercises are usually quick and easy ways to engage my clients’ thinking and behaviors, allowing them to become more aware and observant of their experiences. I have witnessed my clients effectively reducing worries and anxiety by becoming present with their emotions. And for those struggling with physical symptoms, I have seen the benefit of mindful thinking when it comes to focusing less on the pain.
Mindfulness techniques are also helpful for couples who struggle with interpersonal conflict, agitation and defensiveness. And I’ve found that individuals struggling with addiction can also become more highly aware of their urges when practicing mindfulness.
To get the best results, mindfulness is something that needs to be practiced regularly. However, many studies have shown that devoting just ten minutes a day to mindful practices can improve one’s ability to self-regulate and think more clearly. In my experience, such mindfulness practices, paired with talk therapy, have been effective when it comes to instilling my clients with a great sense of relief and self-acceptance.
You Can Become More Fully Present With Your Thoughts, Feelings, And Behaviors
If you’re struggling emotionally or physically, mindfulness can help you to approach your life with less judgment and more presence of mind. For more information about how I can help or to schedule an appointment, please contact me via my site or call (480) 427-3553.
