Learning to apply mindfulness in psychotherapy is a sequential process.
The therapist introduces the concept of mindfulness first. Following this introduction, the therapist and client are involved in a brief exercise as part of one of their regularly scheduled therapy sessions.
Ultimately, clients are going to practice independently. The three common practices that clients typically do on their own are:
- Mindfulness through breathing
- Body scanning
- Observing their thought process in a non-judgmental way
It can be beneficial to begin practicing for only a couple of minutes each day.
Shifa Health offers many different types of psychotherapy – such as CBT and mindfulness-based therapies.
Additionally, you can learn more about the other services offered by Shifa Health! Get to know our providers – reach out to the Shifa Health team if you have any questions.
How are mindfulness skills really taught in psychotherapy?
Mindfulness means being conscious of what’s happening right now in your life but not judging the way things are going.
Those experiences may include a worrisome thought, a physical feeling such as a tightened shoulder.
One great benefit of using this type of self-care is that it does not require any specialized tools.
Also, you do not have to empty your head of thoughts.
Many people think they need to empty their heads when practicing self-care, and this is usually one of the first errors that an expert in the field would point out.
There is no specific process outlined on Shifa Health’s website regarding how each of its therapists practices. You will need to discuss with your therapist at your first visit the way in which he or she works. The following steps are typical of most therapist practices:
- Your therapist explains what mindfulness is, and what it isn’t
- You try a short exercise in the session, often a few minutes of breathing
- You talk about what you noticed
- You get one small thing to try at home
- Next visit, you go over how it went and adjust
- Over time, you use the skill in harder moments, like a stressful afternoon
What does a first practice look like?
Most people start with the breath. Mayo Clinic describes it like this:
- Sit somewhere quiet and comfortable
- Keep your eyes open or closed, whichever feels better
- Breathe in slowly through your nose and out through your mouth
- Keep your attention on your breathing
You’ll likely be thinking about something else in less than a minute. As soon as you realize you’re doing so, take note of this and return to your focus. That is what you are practicing.
How long do you practice?
Shorter than you’d think.
- Start with a few minutes a day
- Even three mindful breaths count
- It also mentions research showing 10 minutes can make a positive difference
Daily practice is what’s recommended, so a few minutes every day is a good goal.
Which mindfulness skills do therapists teach?
A number of skills come up repeatedly. Many of these are exercises, while others are a method for being attentive.
| Skill | What You Do | Where You’ll See It |
| Mindful breathing | Follow the breath in and out | Almost every approach |
| Body scan | Move your attention slowly through the body | MBCT and many others |
| Mindful walking | Walk slowly and notice each step | MBCT and many others |
| Mindful eating | Slow down and notice taste, smell, and texture | MBCT |
| “What” skills | Observe, describe, and take part in the moment | DBT |
| “How” skills | Stay non-judgmental, focus on one thing, and do what works | DBT |
What is MBCT?
The complete title of MBCT is Mindfulness-Based Cognitive Therapy. Basically, this is the combination of traditional CBT methods with mindfulness.
As well as using traditional CBT methods, you will be taught to become aware of “the present moment,” and to look at that awareness without making judgments about what you see.
- UCSF’s Osher Center describes it as an 8-week group program
- Each session mixes practice, group discussion, and personal reflection
- Early on: mindful eating, then a body scan and mindful breathing
- Later: mindful stretching, sitting meditation, and mindful walking
What is the DBT version?
Dialectical Behavior Therapy (DBT) has four modules, and mindfulness is the first module.
The remaining three modules are interpersonal effectiveness, distress tolerance and emotion regulation!
- “What” skills –observing, describing, and participating
- “How” skills – not making judgments about things, doing one thing at a time, and being successful
- Three levels of thinking – logical, emotional, and the level in between, which is called the “wise mind”
If you are looking for a specific type of treatment, ask which methods your therapist uses.
Who can benefit from learning mindfulness in therapy?
More people than you’d guess. It may help with:
- Stress
- Anxiety
- Depression
- Pain
- Sleep
Shifa Health lists these among the concerns it treats:
- Anxiety and depression
- Trauma and PTSD
- Relationship concerns
- Life transitions
- Stress and other emotional challenges
You don’t need a specific diagnosis to ask whether therapy could help.
What should you expect from your first sessions?
At Shifa Health, the first appointment covers:
- Your concerns
- Your history and goals
- A treatment approach
Therapy will then focus on your goals and how you are doing with those goals. The frequency of your visits, as well as the length of time you spend in therapy, depends on your needs. If it is appropriate for you, therapy can be done in conjunction with medication management.
What if it feels strange at first?
Most of the time, yes. For most of us, sitting still and focusing on our breathing is not what we do on a Tuesday.
If you are feeling a bit anxious or unsettled at first, let your therapist know so they can help. They can:
- Cut the exercise short
- Swap in a different one
How do you practice between sessions?
Keep it small and easy to repeat.
- Pick a time you already have, like right after brushing your teeth
- Start with three slow breaths
- Add a minute or two when it feels okay
- Once in a while, give practicing outdoors a try
- Jot down a line about what you noticed
- Don’t grade yourself. A wandering mind is part of the exercise
FAQ
Do I have to sit still and clear my mind?
No. Mayo Clinic states that you do not need to empty your mind. The objective is to pay attention to everything that is occurring (including thoughts), but without evaluating those occurrences.
How long should I practice each day?
Start with just a couple of minutes. Mayo Clinic states that even three mindful breaths can positively affect your well-being. Mayo Clinic also states that 10 minutes can have a positive effect on your mental health. Practicing daily is suggested.
Do I need a diagnosis to learn mindfulness in therapy?
No. Shifa Health states that you do not require a formal diagnosis to inquire whether counseling can be beneficial.
Can I learn mindfulness through telehealth?
Possibly. Shifa Health says it depends on who is providing the service, where you are located, and what kind of treatment you require. You can view the telehealth providers or contact Shifa Health to verify which options are available to you.
Will mindfulness replace my medication?
Not by itself. Shifa Health states that, if necessary, psychotherapy can be combined with medication management. Before you make any changes to your medications, please consult with your healthcare professional.
How do I get started at Shifa Health?
You may schedule a complimentary consultation on the site or contact either clinic by phone.
The Everett clinic phone number is (425) 742-4600 and the Mount Vernon clinic phone number is (360) 336-6868! Both clinics operate from 8:30 a.m. to 5:00 p.m., Monday through Friday.
Give mindfulness a try.
You do not need to be proficient in what you are doing. All that is required is that you find somewhere to begin. A therapist will assist you with finding that starting point!
- Book a free consultation.
- Or use the contact page.
Keep reading – Learn more about anxiety treatment and depression treatment, or browse the Shifa Health blog.
If you’re in crisis, call or text 988, or call 911.
This article is for general education and isn’t medical advice.
Sources
- Mayo Clinic. Mindfulness exercises.
- UCSF Osher Center for Integrative Health. Mindfulness-Based Cognitive Therapy.
- GoodTherapy. Core Mindfulness in Dialectical Behavior Therapy.
- Shifa Health. Psychotherapy.
- Shifa Health. Services.
