Mindfulness Based Therapy
Mindfulness
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Mindfulness, from a therapeutic perspective, is a conscious awareness of one’s present moment, that is often combined with other types of therapy, such as Dialectical Behaviour Therapy (DBT). Mindfulness involves maintaining an open, non-judgemental, and accepting stance about one’s experience. When someone practices mindfulness, their thoughts tune into what they are sensing in the present moment rather than rehashing the past or imagining the future. When there is an increased awareness of the thoughts, feelings, and behaviours hindering someone’s growth and progress, there can be an increased effort to modify our responses, to become healthier and more helpful.
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Core Elements of Mindfulness
At its core, mindfulness is about cultivating awareness, observing, presence, and acceptance. By integrating these four essential elements into daily life, you can develop a greater sense of clarity, emotional balance, and well-being.
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Observing – Mindfulness begins with the art of noticing—tuning into your thoughts, emotions, and surroundings with curiosity rather than analysis. When distractions arise, simply acknowledge them and gently bring your focus back to the present moment.
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Awareness – This is the ability to consciously recognize what is happening in the present, without being consumed by past regrets or future worries. It’s about fully engaging in the now.
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Describing – Mindfulness helps you observe and articulate your experience with precision. Whether you choose to keep these insights to yourself or share them with others, developing this skill strengthens self-awareness and emotional intelligence.
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Non-Judgment – True mindfulness involves accepting your experiences without labeling them as ‘good’ or ‘bad’. Instead of trying to control or avoid discomfort, mindfulness teaches you to acknowledge emotions and sensations as they are, fostering resilience and inner peace.
By practicing these principles, you can cultivate a deeper connection to yourself and the world around you—one breath, one moment at a time.
Benefits of Mindfulness (not an exhaustive list)
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Reduced rumination
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Increase positive affect
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Decreased anxiety and negative affect
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Improved working memory
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Improved focus
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Improved quality of life
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Enhanced self-insight, morality, and intuition
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Empirical research has found mindfulness to be effective in treating anxiety, depression, stress, chronic pain, emotional/psychological distress
Types of Mindfulness-Based Activities (Not an Exhaustive List)
Concentration meditation:
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Pay attention to the flow of your breath as it comes in through your nostrils, down through your belly, and back out
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If you prefer, focus solely on where you feel the breath most clearly (nostrils, chest, belly etc.)
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Whenever you discover you are lost in a thought, notice what the thought is and return to focusing on your breath
Walking meditation:
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Walk 10 steps in one direction, turn around and walk ten steps back
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Walk slowly enough that you can notice every movement involved in walking; the lifting of your foot, the movement of that leg, the shifting of weight from one leg to another, the planting of that foot (repeat for other leg)
Mindfulness off the cushion:
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Choose an activity (other than formal meditation) and do it mindfully
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Examples: brushing your teeth, doing the dishes, showering, eating lunch, waiting in line
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Do this activity without any added distractions (phone, TV, newspaper etc.)
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Do it slowly enough that you can notice every aspect of it
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For example, if doing the dishes: notice the sound of the water, its feeling on your hands, the texture of the object you’re washing
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If you get lost in thought, notice the thought, and return to mindfully doing the activity