The formal definition of Mindfulness-Based Therapy is: “Mindfulness-based cognitive therapy (MBCT) was developed by Segal, Williams and Teasdale. MBCT helps people become aware of their thoughts, feelings and bodily sensations and learn to accept them, without judgment” (Reichenberg & Seligman, 2016, p. 161). Often, Mindfulness-Based Therapy is used alongside other theoretical approaches such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Acceptance and Commitment Therapy (ACT) to help individuals reduce and manage negative symptoms of mental health. This article will give you a better understanding of what Mindfulness-Based Therapy is and how it can be beneficial for you.
What Is Mindfulness?
Mindfulness is defined by one writer as “purposefully paying attention to the present moment with an attitude of openness, non-judgment, and acceptance” and as “part of living… When you are mindful, you are fully alive, you are fully present.” (Hick, 2008).
Mindfulness Techniques
There are many techniques that can be used to increase mindfulness, and mindfulness can be beneficial to every person – no matter their age, gender, or diagnosis. Steven Hick says, “The practice of mindfulness involves both formal and informal meditation practices and nonmeditation-based exercises. Formal mindfulness, most often referred to as meditation, involves intense introspection whereby one sustains one’s attention on an object (breath, body sensations) or on whatever arises in each moment (called choiceless awareness). Informal mindfulness is the application of mindful attention in everyday life. Mindful eating and mindful walking are examples of informal mindfulness practices. In fact any daily activity can be the object of informal mindfulness practice. In my mindfulness classes I engage people early on with informal practice, asking them to mindfully undertake one activity each day between classes and report on the experience. The list of activities they report is endless: mindfully brushing the teeth, mindful driving behind a slow car, mindful ironing, and so forth.”
What Our Team Had To Say
We asked a few of our team members to share their thoughts on mindfulness techniques, and this is what they had to say:
- “Mindfulness can be used for all different ages. I often teach techniques including walking in the grass in your bare feet, Body Scan, ‘54321,’ Simon Says, Follow the Leader (mirroring), meditation, deep breaths (to a count that works for individual and journaling.” – Counselor Jessica
- “I am a big fan of walking outside in nature, practicing breathing and doing body scans. Sometimes it is helpful too just to change up where you sit to get a different perspective. For example, instead of always sitting on the same spot on the couch, sitting on the floor with knee propped up or just sitting at a different angle, can be beneficial to improve mindfulness.” – Counselor Sarah
Examples of Mindfulness-Based Techniques
5.4.3.2.1
This technique helps by grounding individuals and open awareness to the here and now moment by utilizing different senses.
5: Acknowledge 5 things you can see around you
4: Acknowledge 4 things you feel/touch
3: Acknowledge 3 things you can hear
2: Acknowledge 2 things you can smell
1: Acknowledge 1 thing you can taste
Yoga
Rooted in Eastern spiritual practice, yoga is a way of connecting the body, mind, and breath while finding self-awareness. As an exercise, yoga merges asanas (body positions) with focused breathing to develop a purposeful, mindful movement. Yoga-based practices integrate bottom-up (physical, unconscious processes) and top-down (cognitive processes) to enhance regulation. Practicing yoga can help you learn self-regulation skills that can then be used in everyday tasks and situations. Bhagavad Gita said, “Yoga is the journey of the self, through the self, to the self.” Bessel van der Kolk wrote, “When you slow down your breathing with yoga, you can increase your heart rate variability, and that decreases stress. Yoga opens you up to feeling every aspect of your body’s sensations. It’s a gentle, safe way for people to befriend their bodies, where the trauma of the past is stored.”
Meditation
There are a number of different apps that can be used to help individuals practice meditation. Starting out with a small amount of time (1-10 minutes) is okay and gradually working up to a time that works for you individually is an important part in practicing meditation. Some examples of apps include but are not limited to Headspace, Insight Timer, & Calm.
How Can Mindfulness-Based Therapy Help?
Research suggests that mindfulness-based approaches have been found to improve emotional processing and reduced mental health symptoms (Reichenberg & Seligman, 2016). Another study said, “Mindfulness based practices that help people to recognize, tolerate, and accept emotions related to life stressors can be a valuable coping skill for people who have difficulty regulating emotions and going through life transitions or crises.” (Reichenberg & Seligman, 2016, p. 265).
As you go throughout your day, you may decide to start implementing different mindfulness techniques, as you do this, think to yourself, “Am I being mindful or mind full”. If you are interested in mindfulness-based therapy, contact us at (256) 239-5662 to learn more about sessions available at our locations throughout Alabama.
To Read More Like This:
Sources:
Burke, C.A. (2010). Mindfulness-based approaches with children and adolescents: A preliminary review of current research in an emergent field. Journal of Child and Family Studies, 19, 133-144. DOI 10.1007/s10826-009-9282-x. Retrieved from http://www.mindfulschools.org/pdf/burke-child-adol.pdf
Hick, S.F. (2008). Mindfulness and the therapeutic relationship. New York: GuilfordPress. Retrieved from https://www.guilford.com/excerpts/hick.pdf?t=1
Reichenberg, L. & Seligman, L. (2016) Selecting Effective Treatments: A Comprehensive Systematic Guide to Treating Mental Disorders. John Wiley & Sons, Inc.