Mindfulness

London Mindfulness based therapy

Mindfulness is the quality of being aware of our experience: thoughts, feelings and body sensations while allowing them to be there and accepting them rather than resisting them or trying to change them.

It is the practice of intentionally bringing one’s attention to the present moment with an attitude of openness, curiosity, and non-judgement. It involves being fully aware of what is happening right now, both internally (such as thoughts, emotions, and bodily sensations) and externally (such as the environment and activities), without getting caught up in or reacting to them.

To be Mindful we make the decision to take a step back from our experience and the frequent state of ‘auto pilot’ we are in and become and impartial observer. We can then notice what’s happening in our body and mind without entering a battle to change our experience. By giving up this battle and accepting what is happening in this moment we free up a lot of energy and increase our feelings of inner peace. We become less impulsively reactive and are able to respond skilfully to situations.

Mindfulness has ancient roots, originating over 2,500 years ago. It is a central component of Buddhist meditation practices.

In the West, mindfulness became more widely known in the 20th century, particularly through the work of Jon Kabat-Zinn, who developed the Mindfulness-Based Stress Reduction (MBSR) program in the late 1970s. Kabat-Zinn’s work was instrumental in integrating mindfulness into Western medicine and psychology, leading to its widespread adoption in various therapeutic contexts.

Since it was first developed it has rapidly grown and there is now evidence that it can be extremely helpful as a tool to manage all difficult emotions. Through Mindfulness we can learn to disengage from self-criticism, rumination and worry which will have a positive impact on our well being.

Key aspects of mindfulness include:

1. Present-Moment Awareness: Focusing on the “here and now” rather than dwelling on the past or worrying about the future. This helps individuals stay grounded and more connected to their current experience.

2. Non-Judgmental Observation: Observing thoughts, feelings, and sensations as they arise without labeling them as “good” or “bad.” This reduces the tendency to react automatically and instead fosters a sense of acceptance.

3. Acceptance: Embracing whatever is happening in the moment, whether it is pleasant or unpleasant, without trying to change it immediately. This helps in developing a healthier relationship with one’s internal experiences.

4. Curiosity and Openness: Approaching each moment with a sense of curiosity, being open to whatever arises, and exploring it as if experiencing it for the first time.

Mindfulness can be practiced formally through meditation or informally by integrating mindful awareness into everyday activities, such as eating, walking, or even breathing. The practice is widely used in various therapeutic approaches, including third-wave CBT, to help reduce stress, improve emotional regulation, and enhance overall well-being.

Mindfulness can be effectively integrated with Cognitive Behavioral Therapy (CBT). In fact, this integration has led to the development of several therapeutic approaches that combine elements of both mindfulness and traditional CBT techniques.

Ways Mindfulness is Used with CBT:

1. Mindfulness-Based Cognitive Therapy (MBCT):

• Purpose: Originally developed to prevent relapse in individuals with recurrent depression, MBCT combines mindfulness practices with traditional CBT techniques.

• Approach: MBCT teaches individuals to become more aware of their thoughts and feelings and to observe them without judgment. This helps prevent the automatic patterns of negative thinking that can lead to depression.

2. Mindfulness as a Tool for Cognitive Restructuring:

• Purpose: In traditional CBT, clients are taught to identify and challenge distorted thoughts. Mindfulness can enhance this process by helping clients become more aware of these thoughts as they arise.

• Approach: Mindfulness encourages clients to observe their thoughts without getting caught up in them, making it easier to recognize cognitive distortions and challenge them from a more detached perspective.

3. Reducing Reactivity and Emotional Regulation:

• Purpose: Mindfulness helps individuals respond to situations with greater awareness and less reactivity, which is a key goal in CBT.

• Approach: By practicing mindfulness, individuals learn to pause before reacting to stressors or triggers, allowing them to choose more adaptive, CBT-aligned responses rather than reacting impulsively based on automatic negative thoughts.

4. Acceptance and Defusion in Third-Wave CBT:

• Purpose: In therapies like Acceptance and Commitment Therapy (ACT), which is part of the third wave of CBT, mindfulness is used to help individuals accept difficult thoughts and emotions without getting entangled in them.

• Approach: Mindfulness practices teach clients to “defuse” from their thoughts—viewing them as passing mental events rather than objective truths—which is central to many third-wave CBT approaches.

Benefits of Combining Mindfulness with CBT:

• Enhanced Self-Awareness: Mindfulness increases awareness of thoughts and feelings, making it easier to identify and challenge unhelpful cognitive patterns.

• Improved Emotional Regulation: Mindfulness helps clients regulate their emotions, which is beneficial for managing anxiety, depression, and stress.

• Greater Psychological Flexibility: Integrating mindfulness with CBT promotes a more flexible mindset, allowing individuals to respond more adaptively to life’s challenges.

Overall, the combination of mindfulness and CBT can create a powerful therapeutic approach, helping clients develop greater self-awareness, emotional regulation, and resilience.

Rosa Hernando – London Mindfulness based therapy.
Accredited by the British Association of Behavioural and Cognitive Psychotherapies (BABCP).