Mindfulness-Based Approaches
Bringing greater awareness to present-moment experience with less automatic judgment or reaction.
What is mindfulness?
Mindfulness refers to intentionally bringing greater awareness to present-moment thoughts, emotions, physical sensations, and experiences with less automatic judgment or reaction. In a therapeutic context, mindfulness-based strategies help people notice what they are experiencing internally without immediately acting on it or being controlled by it. This is different from clearing the mind, stopping thoughts, or preventing difficult emotions.
How is mindfulness used in therapy?
Mindfulness-based strategies can be incorporated into therapy in a number of ways. They may help someone notice the difference between observing a thought and fusing with it. For example, recognizing "I am having the thought that something will go wrong" is different from treating that thought as a fact requiring immediate action. This kind of awareness can create a small but meaningful space between an internal experience and a behavioral response, which can be useful when working on anxiety, worry, rumination, or avoidance.
Do I have to meditate to practice mindfulness?
No. Formal meditation is not required. Brief, practical mindfulness strategies can be useful and can be incorporated into daily life without a dedicated meditation practice. Whether and how mindfulness is introduced depends on your concerns, preferences, and what is likely to be helpful for you.
Is mindfulness about clearing your mind?
No. Mindfulness does not involve emptying the mind, stopping thoughts, or eliminating anxiety. Thoughts will continue to arise. The aim is not to prevent them but to develop a different relationship with them, one in which you can notice what is happening internally without automatically reacting or being pulled along by every thought or feeling.
Can mindfulness help with anxiety?
Mindfulness-based strategies may be incorporated when addressing a range of concerns, including:
- Anxiety and worry
- Rumination
- Self-criticism
- Emotional reactivity
- Avoidance
- Stress
Whether mindfulness-based strategies are appropriate depends on your specific concerns and what emerges from assessment.
How does mindfulness relate to other therapy approaches?
Mindfulness-based strategies can complement other evidence-based approaches. In CBT, mindfulness can support the process of noticing automatic thoughts without immediately reacting to them. In ACT, mindfulness is one of the core processes involved in developing psychological flexibility. In ERP, mindfulness can support the ability to tolerate anxiety and uncertainty without engaging in compulsive responses.
How do I incorporate mindfulness into therapy?
I am a clinical social worker and psychotherapist at Balanced Mind Therapy Solutions, providing online psychotherapy to adults in New York and Florida. Mindfulness-based strategies are among the approaches I may draw from when they are a good fit for a client's concerns and goals. I introduce them in a practical, accessible way and do not require clients to meditate or adopt any particular practice outside of what is useful for them.
Related Areas of Focus
Have Questions?
If you are curious about whether mindfulness-based strategies may be helpful for your concerns, I offer a free 15-minute consultation. You can also learn more about what to expect when getting started.